KHS 210 Midterm

regular breathing

inhale/exhale to match the intensity

(cardio)

equal breathing

slow inhale/exhale

For most exercises (breathing related)

inhale ECC(easy); exhale CON (hard)

what type of breathing is for Olympic lifting

Phase-specific breathing

breathing for postural stabilty

Inhale up (CON); exhale down (ECC)

rhythmical breathing

improves endurance and ab strengthening

once in rhythm it matches the intensity

when you are stretching what type of breathing is best?

equal

what moves in diaphragmatic breathing

abdominal section moves

is it appropriate and safe to hold breath

yes

it increases thoracic stability and postural stability

what percent intensity and higher do you need to hold your breathe

80%

what are 2 risks when holding breathe

increase blood pressure, increase light headedness

what are two positive effects of holding breathe

makes you stronger

heart gets stronger over time

what are the five common technical/coaching/cueing for most exercises

1. head forward/slight up

2. equal foot/hand placement and alignment

3. upper body posture- chest out, shoulder back (retracted), flat back, hip hinge

4. lower body-hip/knee/toe alignment

5. Right-to-left side and front/back alignment

ABDOMINAL BRACING

The co-contraction of upper (diaphragm), lower (pelvic), anterior, lateral, &lower (pelvic), anterior, lateral, & posterior trunk muscles to posterior trunk muscle

-increases internal abdominal pressure and postural stability

-acts like a belt

what does cueing increase

intentional focus

what is internal cueing

cueing parts of the body

what is external cueing

cueing something outside the body

(bar, floor)

what types of cues are better and why

external

-people may not know body parts

-more simple

what type of stretching is good for after a workout

static

what type of stretching is preffered

dynamic

what stretch targets a muscle deep, and helps with flexibilty

isolation stretch

what does PNF stand for

proprioceptive neuromuscular facilitation

What does PNF stretching do

improves flexibility and strength

combines 6 sec muscle contraction with a break

relaxation from contracting agonists

autogenic inhabition

relaxation from contracting antagonists

reciprocal inhibition

autogenic inhibition targets?

targets directly

reciprocal inhibition targets?

target opposites muscle

what can you use for myofascial release

stick, foam roller, tennis ball

how can you control intensity during myofascial release

amount of weight/density of object

what does a zero mean for functional movement screen

pain during movement

soft tissue method that focuses on relieving tissue tension via removal of fibrosis/adhesions that develop from overload due to repetitive use (Dr. P.Michael Leahy)

Active Release Techniques (ART)

what does a 3 mean for functional movement screen

performed pattern as directed

what does a 2 mean for functional movement screen

performed pattern with complication/imperfection

what does a 1 mean for functional movement screen

unable to perform pattern

what were the 7 functional movement screens/tests

1. deep squat

2. hurdle step

3.inline lunge

4. shoulder mobility

5. straight leg-raise

6. truck stability push up

7.rotary stability

( damn henry is so stupider than rosie)

repeatedly contracting & relaxing the muscles of the pelvic floor

Kegel Exercises

global or local?

movement, superficial large muscles

global

global or local?

joint support & stabilization

local

when one side of the muscle is stronger than the other side

Muscle Imbalance

all exercises can be viewed as

corrective depending on the goal

what are 3 types of posture issues

upper crossed syndrome

lower crossed syndrome

pronation distortion

what posture issue is excessive slope of the shoulders

upper crossed syndrome

tight hip flexors is an example of posture issue

lower crossed syndrome

valgus , and is common for females is seen in what type of posture issue

pronation distortion syndrome

what is the NASM Approach for corrective exercises (4)

1. inhibit- myofascial release

2.lengthen- stretch area (static PNF)

3.activate- strengthen

4. integrate-mobility/athleticism

for pec minor length whats a pass

1 in or less

thomas test pass

hip rested on table with knee flexed

knee inline with hip

single leg bridge test pass

no change in alignment

external ROM test pass

achieve 90 degree

supine leg raise test pass

90 degrees leg raise

purpose of pec minor test

assess length of pec minor

purpose of Thomas test

assess extensibility of hip flexor and hip extension ROM

purpose of single leg bridge test

assess gluteus maximus strength in hip extension

purpose of external ROM test

assess external rotation ROM

with body weight training what can be added

Remember: external resistance can be added to resistance can be added to BW exercises

the most basic form of resistance

body weight training

advantages of partner training

performed anywhere, no cost, low risk of injury, resistance can vary through ROM, flexible, adds variety & specificity

step-by-step teaching of sequential derivatives to learn the full movement

chaining

what type of chaining is bottom up

forward chaining

what type of grip do you use in Olympic lifts

hook grip

what type of grip with a clean

shoulder width

what type of grip with a snatch

wide grip

clean progressions

front squat

clean pull (mid thigh, high)

power clean (mid thigh, floor)

full clean

jerk progression

press behind neck

push press behind neck

power jerk behind neck

push press

power jerk

split

split jerk

(basically, a clean with the jerk at the end to get bar above the head)

snatch progression

overhead squat

drop snatch

heaving snatch balance

snatch pull-mid thigh

hang power snatch -mid thigh

snatch

force applied to ground (negative acceleration)

unweighting

jerk max velocity

0.8-1.2 m/s

jerk bar velocity

1.2-1.8 m/s

barbells (different types), dumbbells, plates, collars/clamps, bumper plates

free weights

many different types for this type of weight training

machines

what type of leading vector

squats, deadlift, OL, military press, pull-ups, curls, jumps, shrugs

axial

what type of leading vector

bench press, sled push, glute bridge, cable pull-through, Nordic leg curl, back ext, reverse hyper, pullover, ab roll out

anteroposterior

what type of leading vector

rows, reverse drag

posteroanterior

what type of leading vector

lunge, sled push, KB swing, leg press, incline/decline press, farmer's walk

axial AP

what type of leading vector

side plank, side shuffle, hip ABD, lateral raise, several band exercise

lateromedial

what type of loading vector

pec deck fly, reverse fly, torsorotation, anti-rotation (Pallof), chops, throws

torsional

is snatch velocity greater than clean?

yes

for turnover and catch the bar reaches what percent for snatch and for clean

68-78 % for snatch

55-65% for clean