Chapter 15 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

• May be less intimidating to certain individuals (new to exercise)
• Can emphasize certain muscle groups for rehabilitation or body building purposes
• Various intensities (load) provided in one weight stack with abilility to change load rather quickly
• Does not require a spotter
• Provides extra support for 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 user to perform total-body exercises, oftentimes fails to accommodate multi-joint movements that can incorporating 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 challenge to the core stabilization system and the neuromuscular efficency b/c offers artificial support vs. one’s core muscles
• May not be 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 exercise technique is mastered
• Requires multiple Dumbbells or Barbells to change intensities (load)
• Potentially more dangerous
• Intimidating for certain individuals

Question 7

Describe the basics of Strength Training Machines.

Answer 7

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

Question 8

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

Answer 8

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

Question 9

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 9

• Cable

- Muscle

Question 10

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

Answer 10

• Can help improve proprioceptively demands, muscular endurance, and joint stabilization
• Inexpensive way 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 seemslessly
• allows clients to perform resisted exercises that mimic sport-specific movements such as a golf sing or a tennis forehand

Question 11

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

Answer 11

Those seeking to improving maximal strength (phase 3) / hypertrophy (phase 4)

Question 12

Name the “Four Horseman of Fitness.”

Answer 12

The Indian Club
The Dumbbell
The Wand
The Medicine Ball

Question 13

Describe ways/motions to use a medicine ball.

Answer 13

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 I nstability to an exercise: Medicine Ball Push-Up

Question 14

Describe the benefits of medicine ball training.

Answer 14

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

Question 15

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

Answer 15

10%

Question 16

What are some benefits for Kettlebell Training?

Answer 16

• Enhanced athleticism, coordination, and balance
• Increase mental focus and physical stamina
• Increased oxygen uptake
• Increased total body condition (as opposed to isolated training)
• Recruitment o 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 17

What is the top priority when program designing with Kettlebells?

Answer 17

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

Question 18

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

Answer 18

Phase 1:

• Renegade Row
• Improve stability

Question 19

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

Answer 19

Phase 2:

• Superset Renegade Row with a seated cable row
• Fulfills superset need with two different motions with the same muscle group activation

Question 20

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

Answer 20

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 21

What is body weight training? Give some examples.

Answer 21

• An individual’s own body weight along with gravity provides the resistance for the movement.
• Push-Ups, Pull-Ups, Body Weight Squats, Sit-Ups

Question 22

What are Open-Chain Exercises?

Answer 22

Involve movements in which the distal extremities (hands and feet) are not in a fixed position and the force applied by the body is great enough to overcome the resistance (such as barbells or Dumbbells)

Question 23

What are Closed-Chain Exercises?

Answer 23

Involve movement in which the distal extremities (hands and 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).

Question 24

Is Body Weight Training considered and open or closed-chain exercise?

Answer 24

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

Question 25

Give some examples of Open-Chained Exercises.

Answer 25

Bench Press Lat Pulldown The Machine Leg Extension Exercise

Question 26

Give some examples of Closed-Chained Exercises.

Answer 26

Push-Ups Pull-Ups Squats

Question 27

What is Suspension Body-Weight Training? Give an example.

Answer 27

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

Question 28

What are the benefits of Suspension Body-Weight Training?

Answer 28

- 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 29

Which Phases of the OPT model is Suspension Body Weight Training ideal for?

Answer 29

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

Question 30

What are the main uses for stability balls?

Answer 30

- 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 31

What are BOSU Balls mostly used for?

Answer 31

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

Question 32

Describe how the BOSU Ball can be used in Phase 1 of the OPT Model.

Answer 32

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

Question 33

Describe how the BOSU Ball can be used in Phase 2 of the OPT Model.

Answer 33

Phase 2: | - Superset leg press with a BOSU Ball Squat

Question 34

Describe how the BOSU Ball can be used in Phase 5 of the OPT Model.

Answer 34

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 35

What is the main purpose of Whole-Body Vibration (WBV) Training?

Answer 35

- 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 36

What are the 4 systems involved when used Whole-Body Vibration (WBV) Training?

Answer 36

1. Bone and Connective Tissues 2. Neuromuscular System 3. Vascular System 4. Hormonal System

Question 37

What are the main benefits of WBV training?

Answer 37

- 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 38

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

Answer 38

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

Question 39

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

Answer 39

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

Question 40

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

Answer 40

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

Question 41

How would an individual begin training with WBV Training? What is the Maximum Use?

Answer 41

- 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