NSCA CSCS Chapter 14 || All Correct.
warmup: correct answers 1. designed to prepare athlete for upcoming training or competition
2. to improve performance
3. lessen risk of injury
flexibility: correct answers aims to increase range of motion around a joint, normally through
stretching
warmup is advised to contain three different aspects. . . what are they? correct answers 1. aerobic
exercise
2. stretching
3. activities similar to upcoming activity
the muscle contracting is known as the . . . correct answers agonist
the muscle relaxing is known as the . . . correct answers antagonist
general warmup: correct answers 5 minutes slow aerobic activity such as jogging, skipping,
cycling
- the goal here is to increase the heart rate, blood flow, deep muscle temperature, respiration rate,
perspiration and decrease the viscosity of the joint fluid (stickiness)
Goals from general warmup? (6) correct answers 1. increase heart rate
2. increase blood flow
3. increase deep muscle temperature
4. increase respiration rate
5. increase perspirations
6. decrease viscosity of the joint fluid (stickiness of fluid)
After the general warmup a _____________ ____________ is performed. correct answers
specific warmup
What is a specific warmup? correct answers incorporates movements similar to athletes sport
- should include rehearsal of skills to be performed
Warmup should _____________ muscle and core temperature but should not ____________ or
reduce energy stores correct answers 1. increase
2. fatigue
triple extension is the . . . correct answers extension of hips, knees, and ankles
RAMP is one type of warmup structure and stands for . . . correct answers R= Raise
A= Activate
M= Mobilize
P= Potentiate: increase power, effect, or likelihood
, R in RAMP correct answers Raise body temperature, HR, blood flow, etc and need to make sure
that you are stimulating skills athletes will use in upcoming movements they will perform
A & M in RAMP . . . correct answers A & M stand for activating and mobilizing the body so
stretching, motor control, stability, flexibility and dynamics
P in RAMP . . . correct answers P in RAMP stand for potentiation which includes sport specific
activities and increase in intensity until level reached to compete in obtained
flexibility: correct answers measure of range of motion about joints, there is static flexibility and
dynamic
Range of motion: (ROM) correct answers degree of movement that occurs at joint
static flexibility correct answers range of possible movement about a joint and its surrounding
muscles during a passive movement
- static flexibility requires no voluntary muscular activity, an external force such as gravity, a
partner or machine provides the force for the stretch
dynamic flexibility: correct answers refers to available ROM during active movements and
requires voluntary muscular actions
Focus on optimizing flexibility in relation to __________ activity not just maximizing for the
sake of it. correct answers specific
What are the factors that effect flexibility? (2) correct answers 1. Joint structure
2. Age and Sex
What are the 3 different joint structure? correct answers 1. Ball and socket joints
2. Ellipsoidal joint
3. Hinge joint
Ball and socket joint: correct answers move in all anatomical planes and have the greatest range
of motion out of all the joint types
-ex: hip and shoulder joints
Ellipsoidal joint: correct answers allowing movement in sagittal and frontal planes
- the range of motion is significantly lower in these joints
Hinge joint: correct answers movement primarily in sagittal plane and has even less range of
motion than the ball and socket and ellipsoidal joints
ex: knee, elbow
What age of people and sex of people tend to be more flexible? correct answers young people
tend to be more flexible and also females tend to be more flexible
warmup: correct answers 1. designed to prepare athlete for upcoming training or competition
2. to improve performance
3. lessen risk of injury
flexibility: correct answers aims to increase range of motion around a joint, normally through
stretching
warmup is advised to contain three different aspects. . . what are they? correct answers 1. aerobic
exercise
2. stretching
3. activities similar to upcoming activity
the muscle contracting is known as the . . . correct answers agonist
the muscle relaxing is known as the . . . correct answers antagonist
general warmup: correct answers 5 minutes slow aerobic activity such as jogging, skipping,
cycling
- the goal here is to increase the heart rate, blood flow, deep muscle temperature, respiration rate,
perspiration and decrease the viscosity of the joint fluid (stickiness)
Goals from general warmup? (6) correct answers 1. increase heart rate
2. increase blood flow
3. increase deep muscle temperature
4. increase respiration rate
5. increase perspirations
6. decrease viscosity of the joint fluid (stickiness of fluid)
After the general warmup a _____________ ____________ is performed. correct answers
specific warmup
What is a specific warmup? correct answers incorporates movements similar to athletes sport
- should include rehearsal of skills to be performed
Warmup should _____________ muscle and core temperature but should not ____________ or
reduce energy stores correct answers 1. increase
2. fatigue
triple extension is the . . . correct answers extension of hips, knees, and ankles
RAMP is one type of warmup structure and stands for . . . correct answers R= Raise
A= Activate
M= Mobilize
P= Potentiate: increase power, effect, or likelihood
, R in RAMP correct answers Raise body temperature, HR, blood flow, etc and need to make sure
that you are stimulating skills athletes will use in upcoming movements they will perform
A & M in RAMP . . . correct answers A & M stand for activating and mobilizing the body so
stretching, motor control, stability, flexibility and dynamics
P in RAMP . . . correct answers P in RAMP stand for potentiation which includes sport specific
activities and increase in intensity until level reached to compete in obtained
flexibility: correct answers measure of range of motion about joints, there is static flexibility and
dynamic
Range of motion: (ROM) correct answers degree of movement that occurs at joint
static flexibility correct answers range of possible movement about a joint and its surrounding
muscles during a passive movement
- static flexibility requires no voluntary muscular activity, an external force such as gravity, a
partner or machine provides the force for the stretch
dynamic flexibility: correct answers refers to available ROM during active movements and
requires voluntary muscular actions
Focus on optimizing flexibility in relation to __________ activity not just maximizing for the
sake of it. correct answers specific
What are the factors that effect flexibility? (2) correct answers 1. Joint structure
2. Age and Sex
What are the 3 different joint structure? correct answers 1. Ball and socket joints
2. Ellipsoidal joint
3. Hinge joint
Ball and socket joint: correct answers move in all anatomical planes and have the greatest range
of motion out of all the joint types
-ex: hip and shoulder joints
Ellipsoidal joint: correct answers allowing movement in sagittal and frontal planes
- the range of motion is significantly lower in these joints
Hinge joint: correct answers movement primarily in sagittal plane and has even less range of
motion than the ball and socket and ellipsoidal joints
ex: knee, elbow
What age of people and sex of people tend to be more flexible? correct answers young people
tend to be more flexible and also females tend to be more flexible
