Exercise Technique and Training Intsruction
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
|
|
||||
|---|---|---|---|---|---|
| What is a general warm up? | low-intensity movement that does not necessarily relate to more intense exercise to follow
🗑
|
||||
| What is a specific warm up? | low intensity movement that mimics the more intense exercise to follow
🗑
|
||||
| A warm up increases: | heart&respiratory rate
cardio systems capacity to perform
blood flow to muscle tissue
oxygen exchange capacity
tissue temperature
rate of muscle contraction
efficiency of opposing muscle contraction and relaxation
metabolic rate
psychological prep
🗑
|
||||
| What is a cool down? | smooth transition from exercise back to a steady state of rest
🗑
|
||||
| What does a cool down consist of? | 5-10 minutes light cardio, SMR, and static stretching
🗑
|
||||
| What is triple extension/flexion? | When the hip, knee, and ankle are extended and flexed at the same time
🗑
|
||||
| When does triple flexion/extension typically happen? | with gait mechanics and cable rotation exercises
🗑
|
||||
| What is feedback? | sensory information and sensorimotor integration that helps with motor learning
🗑
|
||||
| What is external feedback? | information provided by an outside source such as the personal trainer, fitness apps and trackers, mirror; things that are told or shown to a client
🗑
|
||||
| What are the two types of external feedback? | knowledge of results and knowledge of performance
🗑
|
||||
| Knowledge of results | external feedback on total performance after completing a movement
🗑
|
||||
| Knowledge of performance | external feedback on specific performance while a movement is occurring
🗑
|
||||
| What is internal feedback? | sensory information used to monitor movement and the environment
🗑
|
||||
| To best explain an exercise to a client | Tell them
Show them
Have them do it and think about how it feels
🗑
|
||||
| Essential safety questions: WHAT | exercises are appropriate for my client?
exercises are contraindicated for my client?
intensities are appropriate for my client?
🗑
|
||||
| Essential safety questions: HOW | many exercises are appropriate for my client?
many sets and reps should I have my client perform?
many days per week should my client train?
🗑
|
||||
| Key concepts for spotting: | determine reps beforehand
never take weight away unless there is immediate danger
just enough assistance to help push past the sticking point
spot at wrists
🗑
|
||||
| Abnormal breathing patterns: | shallow breathing can result in use of secondary respiratory muscles
overactive respiratory muscles may result in headaches, lightheadedness, dizziness
excessive breathing can lead to altered carbon dioxide and oxygen levels
🗑
|
||||
| What can help clients to maintain normal respiration? | teaching them to breathe through the stomach
🗑
|
||||
| What is the Straight Percentage Method (Peak Maximal Heart Rate)? | HRmax multiplied by the appropriate HR Zone percentage
🗑
|
||||
| What is the Karvonen Method? | HR Reserve Method (HRR) -- establishes training intensity based on the difference between client's predicted maximal HR and their resting HR
🗑
|
||||
| What is the formula for the HRR Method? | THR = [(HRmax - HRrest) x desired intensity] + HRrest
🗑
|
Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Created by:
10157157293771454
Popular Fitness sets