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Integrated movements
using a number of muscles at the same time
isolated movement
using one muscle or body part for a resistance exercise
ACE integrated fitness training model, phase 1
functional movement and resistance training
stability and mobility training
correcting imbalances through traing to imporve joint stability and mobility
Kinetic chain
a series of joints stacked on top of each other in an alternation pattern of stability then mobility
Open chain
open-distal end is not fixed or free to move without restriction
leg curl, bench press
Closed chain
closed- distal end is fixed to earth or solid object
squat, push up, lunge, pull up
Single joint, open chain
isolate and strengthen particular area or improve function (rehabilitation)
multi joint, closed chain
focus more on movement patterns transferrable to ADL, recreation, and sport specificactivites (value for participation)
Sagittal Plane
forward and backward movement
standing in a doorway moving away from the frame forward and backward
crunch
lunge
Frontal Plane
anterior and posterior
moving between two planes of glass while not trying to touch them
lateral lounge
arm circles
Transverse plane
rotational and twisting movements
bicycle crunches
Assessments
provides valuable health and performance information for program design and implementation
can increase client motivation, goal setting, and address risks of possible injuries
Warm up
raise body temp
blood flow to muscles
reduce risk of injury
cool down
decrease intensity
safe transition
bring heart rate down can help lower dizziness
Exercise Evaluation
what is the objective of exercise?
what muscles are being worked during exercise or skill?
do the benefits of exercise outweigh potential risk?
can this movement or skill be scaled to various ability levels?
Determining exercise order
there is not a one size fits all
most determining factor for order should be the goal and intended outcome for a class or individual
Balancing approach in class design
target alternate joints
agonist: major movement at joint
antagonist: muscle on apposite side of joint
alternate movement patterns (pull and push)
alternate between upper and lower
HIIT workouts
alternates between high intensity bouts and low intesity exercise or rest
work aerobic and anaerobic systems
high intensity interval training
Physical fitness
a set of measurable attributes that a person has achieved
achievement of aphysiological state of wel being that allows to successfully meet the demand of daily living and that provides the basis for sport performance
health related components
cardiorespiratory endurance
muscular strength and endurance
flexibility
neuromoter exercise
Cariorespiratory endurance
ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity
muscular strength and endurance
ability of a muscle to perform repeated or sustained contractions without fatigue
flexibility
range of motion at a joint
neuromotor exercise
balance and stability
agility
ability to rapidly and accirately change the position of the body in space
coordination
to smoothly and accurately perform complex movement
balance
maintain equilibrium while stationary or moving
power
rate at which work can be performed, performing muscle contractions at high velocity
reaction time
amount of time elapsed between the stimulus for movement and the beginning of the movement
speed
to perform a movement within a specific amount of time
specificity
changes from training are specific to the activities performed
foundation of every traning program
progressive overload
gradual increased intensity, frequency, or duration to elicit continued improvements
stress or intensity being greater than the usual loads of the client
variation
manipulation of very specific variables like rest interval, intensity, frequency, exercise selection, and speed of movement
reversibility
use it or lose it, maintenance is needed to continue specific activity at a certain level
FITT-VP principle
Frequency, how often
Intensity, how hard you work
Time, how long
Type, type of exercise
Volume, the amount
Progression, advancement