18 Questions
What muscle groups need to be strengthened for a person with Lordosis?
Abdominals, Gluteals, Hamstrings
Which muscle group needs to be stretched for Kyphosis?
Pectorals
What is a crucial factor affecting fitness according to the text?
Diet quality
What type of exercise is essential for proper warm-up according to the text?
Stretching exercises
Which muscle group should be strengthened for Flat Back correction?
Posterior Deltoids, Trapezius
Which muscle group needs to be strengthened for Kyphosis correction?
Latissimus Dorsi, Pectorals
What type of training focuses on core mobility, stability, and strength?
Core Training
Which training method aims to develop power and explosive responsiveness through the stretch-shorten cycle?
Plyometrics
What is the main purpose of High Intensity Interval Training?
Increasing aerobic endurance
Which training focuses on achieving a balance between core mobility, stability, and strength?
Core Training
Which type of muscle contraction is emphasized in Plyometrics due to stored elastic energy?
Plyometric contraction
What is a key focus area in Core Training for activating, strengthening, and controlling muscle groups?
Pelvic floor muscles
Which of the following postural deviations is characterized by an excessive inward curvature of the lower back?
Lordosis
What is the primary benefit of performing proper warm-up and cool-down exercises before and after a workout?
Reduces the risk of injury
Which postural deviation is characterized by an excessive outward curvature of the upper back?
Kyphosis
Which of the following factors can negatively impact overall fitness levels?
Sedentary lifestyle and poor diet
What is the primary benefit of stretching exercises for posture improvement?
Enhances muscular flexibility
Which postural deviation is characterized by a flattening of the natural curvature of the spine?
Flat back
Study Notes
Plyometrics
- Employed to develop power and explosive responsiveness using the stretch-shorten cycle (SSC)
- Aims to develop the most amount of force in the shortest possible time
- Utilizes stored elastic energy from flexed or shortened muscles to produce a more powerful and explosive contraction
High Intensity Interval Training
- Involves a series of low- to high-intensity workouts interspersed with rest or relief periods
- High-intensity periods are typically at or close to anaerobic exercise
- Recovery periods involve activity of lower intensity
Core Training
- Focuses on three areas: core mobility, core stability, and core strength
- Achieving a balance between these areas is vital for overall health and function
- Begins with learning how to activate, strengthen, and control the muscles of the pelvic floor
Long Term Benefits of Resistance Training
- Increased bone density
- Increased resting metabolic rate
- Decreased body fat percentage
- Increased creatine phosphate and adenosine triphosphate stores
- Decreased blood pressure
- Decreased blood cholesterol markers
- Muscular hypertrophy
- Improved posture
- Improved core stability
- Decreased risk of injury
- Increased range of movement
- Improved power
- Improved strength
- Increase in number and size of mitochondria
- Improved motor unit firing and ability to recruit motor units
Long Term Benefits of Cardiovascular Training
- Increased lung capacity/increase in VO2 max
- Hypertrophy of cardiac tissue
- Increased blood volume and red blood cell count
- Increased cardiac output and stroke volume
- Increased number of capillaries (capillarisation)
- Reduction in blood pressure
- Increased number of mitochondria
- Increase in bone density
- Lower blood cholesterol markers (reduction in HDL count)
- Reduction in body fat
Effects of Exercise on Posture
- Poor posture is common in both children and adults, often caused by muscular imbalance
- Causes of poor posture include work such as desk jobs and driving, leading to shortened muscle groups
- Postural abnormalities can be improved through a combination of stretching and strengthening specific muscle groups
- Posture is the position in which you hold your body in relation to gravity
Exercises for Postural Abnormalities
- Lordosis: strengthen abdominals, gluteals, and hamstrings, stretch hip flexors, quadriceps, and erector spinae
- Kyphosis: strengthen posterior deltoid, trapezius, rhomboid, and infraspinatus and teres minor, stretch latissimus dorsi, pectorals, and anterior deltoid
- Flat Back: strengthen posterior deltoids, trapezius, rhomboids, infraspinatus and teres minor, and hip flexors, stretch gluteals, hamstrings, pectorals, and abdominals
Factors Affecting Fitness
- Diet: requires sufficient quantities of substances for energy, growth, and repair
- Activity level/type: frequency, intensity, type, and time of activities affect physiological progressions in the human body
Explore exercises to improve spinal abnormalities like Lordosis and Kyphosis. Learn how to strengthen specific muscles and improve flexibility to correct posture issues related to these conditions.
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