Chapter 15

Question 1

Pros of Strength Machines

Answer 1

1. May be less intimidating for some
2. Can emphasize certain muscle groups for rehabilitation or bodybuilding purposes
3. Various intensities (load) provided in one weight stack
4. Does not require a spotter
5. Provides extra support for special-needs clients
6. Keeps client in a fixed plane of motion, which may limit excessive ranges of motion

Question 2

Cons of Strength Machines

Answer 2

1. Many machines do not allow the user to perform total-body exercises
2. Moves primarily in one plane of motion
3. Does little to provides challenge to the core stabilization system
4. May not be ideal for improving athletic performance
5. Machines do not fit all body types (short, tall, or obese clients may have a hard time adjusting the machine)

Question 3

Pros to Free Weights

Answer 3

1. Can be used to emphasize certain muscle groups or target multiple muscle groups
2. Can improve athletic performance
3. Can challenge the core stabilization system
4. May improve dynamic joint stabilization and proprioception
5. Allows individuals to move in multiple planes of motion

Question 4

Cons to Free Weights

Answer 4

1. May require a spotter
2. May be too difficult for beginning clients to perform until exercise technique is mastered
3. Requires multiple dumbbells or barbells to change intensity
4. Potentially more dangerous
5. intimidating for some

Question 5

How does a kettlebell differ from other resistance training methods?

Answer 5

It’s center of mass is away from the handle, which may require more strength & coordination, as well as increased recruitment from stabilizers and prime movers simultaneously during particular movements

Question 6

Benefits of Kettlebell Training

Answer 6

1. Enhanced athleticism, coordination & balance
2. Increased mental focus & physical stamina
3. Increased oxygen uptake
4. Increased total body conditioning as opposed to isolation training
5. Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal erectors)
6. Increased core stability and muscular endurance
7. Increased strength & power
8. Improved grip strength
9. Increased metabolic demands and caloric expenditure

Question 7

What are the 5 Kinetic Checkpoints

Answer 7

1. Feet: approximately shoulders-width apart and pointing straight ahead
2. Knees: in line with the second and third toes (avoid valgus or varus motions)
3. Hips: level with lumbar spine in a neutral position
4. Shoulders: depressed & slightly retraced to activate scapulae stabilizers
5. Head cervical spine in a neutral position (chin tuck)

Question 8

Benefits of Suspension Body-Weight Training

Answer 8

1. Increased muscle activation
2. Low compressive loads to the spine
3. Increased performance
4. Potential increase in caloric expenditure
5. Improvements in cardiovascular fitness

Question 9

Benefits of Vibration Training

Answer 9

1. Improving circulation & cardiovascular function
2. Alleviation of muscle soreness
3. Weight reduction & increased metabolism
4. Increasing bone density
5. Increasing flexibility & range of motion
6. Improving overall well-being & potentially reducing the symptoms of Parkinson disease, multiple sclerosis, & fibromyalgia

Question 10

What are popular proprioceptive modalities

Answer 10

1. BOSU ball
2. Stability ball
3. Whole-body vibration platforms

Question 11

What are popular resistance-training modalities

Answer 11

1. Suspension body-weight training
2. Kettlebell training
3. Medicine ball
4. Elastic resistance
5. Cable machines
6. Strength-training machines