KIN220 - Quiz 3

Define Anatomical Position

standing upright, arms at sides, palm facing forward, feet flat on the floor and facing straight ahead

what is the term for lying face down?

prone

which plane divides the body into anterior and posterior portions?

frontal plane

what movement term describes decreasing the relative angle between adjacent segments?

flexion

what are the two specialty movement terms specific to the ankles?

dorsiflexion / planter flexion

how many movement are listed for the spine and scapula?

6 movements

define flexibility

ability to move a joint smoothly and easily through its complete pain-free range of motion without injury

what is passive flexibility

the portion of total range of motion through which a joint may be moved passively

what is the difference between true range of motion and apparent range of motion

1. observed at a specific joint and isolated to that joint

2. involves movement within other joints

what is the center of mass?

the balance point of the body. difference for male and female

what two factors is stability dependent upon?

the dimensions of the base of support and the height of the object center of gravity above its normal base

how do bands provide accommodating resistance?

increasing as the user moves further into the target range of motion, making the exercise more difficult as the band stretches

what is the effect of using band for accomodating assistance?

decreasing as the user moves further into the target range of motion, exercise becomes more difficult

what is the purpose of external feedback?

to supplement other feedback provided by the sensory system of the body

how is feedback delivered when using bandwidth frequency strategy?

provided when the client behaviour falls outside a pre-determined range of acceptable behaviour

what is knowledge of performance feedback based on?

the process or performance of a movement

what is terminal feedback?

provided after the client has completed the movement

what type of feedback content provides specific, details comments with actionable recommendations for improvement?

descriptive feedback

what is the definition of flow in a group session?

refers to participants spending as much time as possible moving effectively, which relies on good demonstrations and effective transitions

what tool do instructors use to structure the session and maintain flow?

the lesson plan

why do good classes shift to more general focus as group size increases?

they are optimizing for the average participant rather than individualized goals

what is a principle of a great class regarding exercise structures

include; balances of exercises and movements by utilizing multi-planar and multi-joint exercises, incorporating exercises of opposing muscle groups

in circuit training, how do you optimize for aerobic challenges using the work to rest ratios

greater than 1:1 , often with lower intensity and subsequent exercises targeting similar areas

why is allowing long enough periods of rest vital?

for clients to recover sufficiently for subsequent training efforts, which helps maintain quality form and prevent injury

The core related to the torso and girdles

muscle that make up the torso and work to stabilize these body part

which core muscles form the roof?

diaphragm

which core muscles form the pelvic floor?

floor

what key role does the core play in movement besides controlling position and posture

in transmitting force thorough the torso from legs to the arms

what is the first general order for challenging the core?

preventing motion of the trunk

what type of exercises are used in the integrating phase of core training?

that require stability of the core and mobility of the extremities

what is the intent of cross training?

to enhance performance, reduce injury, improve activities of daily living and strive to fill gaps in activities to prevent overuse / underuse

what is a key benefit of HITT training?

time efficiency, prolonged metabolic response, neurophysiological benefits superior to low-intensity training

what is a drawback shared by both HIIT and circuit training?

both are inherently more fatiguing and not as beginner friendly due to the high intensity or diversity of movement

what are “WODs” associted with Cross fit?

workouts of the day

why are novice injury rates significantly higher in cross training?

linked to improper progression and improper coaching

what are two most common areas for injury in cross training?

shoulder and back

cycling in a movement in which plane and is dominant in which body part?

sagittal plane movement and lower body dominant

why is upper body and core training necessary for cyclists?

for stabilization and prevent energy leaks during high effort activities

what is a drawback of indoor cycling?

low impact means minimal benefits for bone mineral density and balance adaptations

what is the primary focus of alignment in yoga?

focus on quality and intention, paying attention to posture and encourage movement as far as possible

what psychological benefits are associated with yoga/

stress and anxious relief, pain managment and dedicated mindfulness practice

define playing the edge

balance between exploring physical limits and maintaining connection with the breath

what two properties of water does aquafit utilized?

drag resistance and buoyancy assistance

what is aqua fit particularly popular with injured or older populations

benefits from the assistance provided by buoyancy and low impact exercise

what is a major drawback of the low impact nature of aquafit

can lead to decreased weight bearing benefits and potential bone mineral desity loss

what physiological response occurs in water that instructors must addres?

immersion diuresis occurs, leading to significant dehydration and increase blood pressure