Chapter 15 - Introduction to Exercise Modalities

Question 1

Describe the basics of strength training machines.

Answer 1

Tend to keep individual in a fixed plane of motion, which limits excessive ranges of motion that may result in unnecessary musculoskeletal stress

Question 2

What populations are strength training machines good for?

Answer 2

• Elderly
• New-to-exercise
• Who lack stability or have other functional limitations
• Novice lifters to perform superset and circuit training workouts

Question 3

List the pros of strength training machines.

Answer 3

• Can be less intimidating to certain individuals (new to exercise)
• Can emphasize certain muscle groups for rehabilitation or bodybuilding purposes
• Various intensities (load) provided in one weight stack with the ability to change load rather quickly
• Does not require a spotter
• Provides extra support for the special needs of clients
• Keeps the individual in a fixed plane of motion, which may limit excessive ranges of motion (may prevent unnecessary musculoskeletal stress)

Question 4

List the cons of strength training machines.

Answer 4

• Many machines do not allow the user to perform total-body exercises, oftentimes fails to accommodate multi-joint movements that incorporate the use of both the upper and lower extremities simultaneously
• Moves primarily in one plane of motion and can limit one’s ability to develop strength in all planes of motion
• Does little to provide a challenge to the core stabilization system and neuromuscular efficiency as it artificially stabilizes reducing the need for core activation
• Not ideal for improving athletic performance
• Machines do not fit all body types and can limit the effectiveness of the exercise possibly creating more stress
• Expensive in comparison to other strength-training modules

Question 5

List the pros of free weights

Answer 5

• Can be used to emphasize certain muscle groups, or target multiple muscle groups
• Can improve athletic performance
• Can challenge core stabilization system
• May improve dynamic joint stabilization and proprioception
• Allows individuals to move in multiple planes of motion

Question 6

List the cons of free weights.

Answer 6

• May require a spotter
• May be too difficult for beginning clients to perform until the exercise technique is mastered
• Requires multiple dumbbells or barbells to change intensities (load)
• Potentially more dangerous
• Intimidating for certain individuals

Question 7

How are free weights and cable machines similar? List a main reason why they differ.

Answer 7

• Cable machines allow similar freedom of movement as free weights, but most exercises do not require a spotter

Question 8

When using the cable machine, it is important to align the line of the pull of the ____ with the line of pull of the ____ being worked.

Answer 8

• Cable
• Muscle

Question 9

What are the pros of elastic resistance training modality (rubber bands and tubing)?

Answer 9

• Can help improve proprioceptively demands, muscular endurance, and joint stabilization
• Inexpensive method for resistance training
• Clients can move in multiple planes of motion and oftentimes can achieve a great range of motion during training
• Can adjust the angle of resistance (line of pull) by moving the fixed point it’s or lower, and combine several exercises seamlessly
• Allows clients to perform resisted exercises that mimic sport-specific movements such as a golf swing or a tennis forehand

Question 10

What is the main con of elastic resistance training / which individuals may it not be ideal for?

Answer 10

Lack of sufficient intensity for those seeking to improve hypertrophy (phase 3) or maximal strength (phase 4)

Question 11

Name the “Four Horseman of Fitness.”

Answer 11

The Indian Club
The Dumbbell
The Wand
The Medicine Ball

Question 12

Describe ways/motions to use a medicine ball.

Answer 12

1. Throw
2. Catch
3. Provide resistance for a variety of plans of motion and at a variety of velocities
4. Add load to an exercise: medicine ball squat
5. Add instability to an exercise: medicine ball push-up

Question 13

Describe the benefits of medicine ball training.

Answer 13

• Increase muscular strength, endurance, and power
• Help rehabilitate from an injury
• The ability to develop explosive power

Question 14

High velocity movements require a lighter medicine ball, generally less than __% of an individual’s body weight.

Answer 14

10%

Question 15

What are some benefits of kettlebell training?

Answer 15

• Enhanced athleticism, coordination, and balance
• Increase mental focus and physical stamina
• Increased oxygen uptake
• Increased total body training (as opposed to isolated training)
• Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal electors)
• Increased core stability and muscular endurance
• Increased strength and power
• Improved grip strength
• Increased metabolic demands and caloric expenditure
• Improves stamina: works multiple fitness components at the same time (throwing, catching, decelerating, and accelerating)

Question 16

What is the top priority when program designing with kettlebells?

Answer 16

Emphasis on the posterior chain, working from the ground up and keeping performance form throughout each repetition

Question 17

Give an example of how to use in phase 1 of the OPT model. Explain the exercise and why it helps.

Answer 17

Phase 1:
- Renegade row
- Improve stability

Question 18

Give an example of how to use in phase 2 of the OPT model. Explain the exercise and why it helps.

Answer 18

Phase 2:
- Superset renegade row with a seated cable row
- Fulfills superset need with two different motions with the same muscle group activation

Question 19

Give an example of how to use in phase 5 of the OPT model. Explain the exercise and why it helps.

Answer 19

Phase 5:
- Superset a squat to overhead press with a kettlebell snatch
- Fullfills superset need with two different motions with the similar muscle group activation at a higher velocity

Question 20

What is body weight training? Give some examples.

Answer 20

• An individual’s own body weight along with gravity provides the resistance for the movement.
• Push-ups, pull-ups, bodyweight squats, sit-ups

Question 21

What are open-chain exercises?

Answer 21

Involve movements in which the distal extremities (hands or feet) are not in a fixed position and the force applied by the body is great enough to overcome the resistance. Example: bench press, lat pulldown.

Question 22

What are closed-chain exercises?

Answer 22

Involve movement in which the distal extremities (hands or feet) are in a constant fixed position and thus the force applied by an individual is not great enough to overcome resistance (such as the ground or an immovable object). Example: squats, pull-ups, push-ups

Question 23

Is bodyweight training considered and open or closed-chain exercise?

Answer 23

Most are considered closed-chain (may result in greater motor unit activation, synchronization and greater kinesthetic awareness (compared to open-chain exercises).

Question 24

Give some examples of open-chain exercises.

Answer 24

-Bench press
-Lat pulldown
-Machine leg extension

Question 25

Give some examples of closed-chain exercises.

Answer 25

-Push-ups -Pull-ups -Squats

Question 26

What is suspension body-weight training? Give an example.

Answer 26

- Uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises - Example: TRX

Question 27

What are the benefits of suspension body-weight training?

Answer 27

- Allows individuals to manipulate body position and stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment - Increases muscle activation - Increases performance - Potentially increase caloric expenditure - Improves cardiovascular fitness - Powerful way to teach proper movement patterns, enhance stability and core strength, a gain metabolic benefits

Question 28

Which phases of the OPT model is suspension bodyweight training ideal for?

Answer 28

- Phase 1: suspension push-up as chest-stabilization exercise - Phase 2 - superset suspension push-up after performing a barbell bench press

Question 29

What are the main uses for stability balls?

Answer 29

- Primarily used to increase demand for stability in an exercise - Used to reinforce proper posture during squatting movement - Increases strength and stability of the core musculature when substituted for more stable surfaces such as exercise benches, chairs, and the floor - Spherical shape of the ball creates an unstable base of support, forcing users to constantly adjust their body position to the subtle movements of the ball - Reinforces postural awareness during seated exercises

Question 30

What are BOSU balls mostly used for?

Answer 30

- Decreasing stability of an exercise while increasing neuromuscular activity (particular for injury prevention and during rehabilitation).

Question 31

Describe how the BOSU ball can be used in phase 1 of the OPT Model.

Answer 31

Phase 1: - Overhead press (standing on BOSU) as shoulder-stabilization exercises

Question 32

Describe how the BOSU ball can be used in phase 2 of the OPT Model.

Answer 32

Phase 2: - Superset leg press with a BOSU ball squat

Question 33

Describe how the BOSU ball can be used in phase 5 of the OPT Model.

Answer 33

Phase 5: - Certain plyometric exercises can be performed on BOSU Example: a bench press can be superset with a BOSU ball plyometric push-up

Question 34

What is the main purpose of whole-body vibration (WBV) training?

Answer 34

- Stimulates great muscle fiber involvement during exercise, leading to greater increase in lean body mass, weight loss, and change in body composition (When originally designed for astronauts, it was used to increase bone density and muscular strength in an attempt to prevent some of the harmful effects of space flight).

Question 35

What are the 4 systems involved when used whole-body vibration (WBV) training?

Answer 35

1. Bone and connective Tissues 2. Neuromuscular system 3. Vascular system 4. Hormonal system

Question 36

What are the main benefits of WBV training?

Answer 36

- Improve circulation and cardiovascular function - Alleviation of muscle soreness - Weight reduction and increase metabolism - Increase flexibility and range of motion Improve overall well-being and potentially reducing the symptoms of Parkinson's disease, multiple sclerosis, and fibromyalgia

Question 37

Describe how to use the WBV training in phase 1 of the OPT Model.

Answer 37

Phase 1: - Perform a prone iso-ab (plank) with arms on the vibration platform

Question 38

Describe how to use the WBV training in phase 2 of the OPT Model.

Answer 38

Phase 2: - Perform a barbell squat superset with a step up to balance on the vibration platform

Question 39

Describe how to use the WBV training in phase 5 of the OPT Model.

Answer 39

Phase 5: - Perform a row (using the platforms cables) superset with a soccer throw

Question 40

How would an individual begin training with WBV Training? What is the maximum use?

Answer 40

- Start with low-intensity, low frequency settings and short sessions (gently stimulated without overworking the system) - Once the body has adapted to the stimulus, the training needs to be changed or intensified to keep improving performance for goals such as overall wellness, body composition and sports performance - MAXIMUM: 30 min/session 3x/week