Fitour Primary Personal Training

5 Characteristics of Diarthrodial Joints

-Articular cavity present -Surrounded by a capsule ligamentous -Capsule ligamentous is lined with synovial membrane which secretes synovial fluid to lubricate the joint with synovial fluid stored in bursa sac. -The articular surfaces are smooth -Articular surfaces are lined with hyaline or fibrous cartilage.

Purpose of Personal Training

-Assess client's current level of fitness and assist in setting fitness goals based on assessment. -Design and implement an individualized program for a client. -Counsel client on healthy living through nutrition and fitness activities. - Motivate client to live a healthy lifestyle and to reach fitness goals.

Measuring the 5 Main Components of Fitness

-Body Composition -Cardiorespiratory Fitness -Flexibility (lower back and hamstrings) -Muscular Strength -Muscular Endurance

Sub-classes of Synarthrodial Joints

-Cartilaginous: Disks between the vertebrae of the spine. -Fibrous: The sutures of the skull or the connecting points of the 6 bones in the pelvic girdle. - Ligamentous: Mid-union of the forearm between the ulna and radius.

Sequence of Testing and Exercise Prescription

-Pre-Fitness Assessment Instructions (see Appendix C) -Complete Informed Consent (see Appendix D) -Complete PAR-Q Form (see Appendix E) -Complete Letter To Physician if Applicable (see Appendix F) -Resting Heart Rate and Blood Pressure -Body Composition -Cardiorespiratory Fitness Test -Flexibility Test -Muscular Strength Test -Muscular Endurance Test -Review Results and Set Goals -Prescribe Exercise -Retest every 3 months

Testing Tools Needed

-Pre-Fitness Assessment Instructions (see Appendix C) -Informed Consent Form (see Appendix D) -PAR-Q Form (see Appendix E) -Letter to physician (if applicable) (see Appendix F) -Stopwatch -Blood pressure cuff or machine -Skinfold calipers or bioelectrical impedance machine -12-inch step -Metronome -Sit and Reach Box or tape measure -Bench Press or Leg Press machine -Mat

Cardiorespiratory Fitness

- A measure of the heart's ability to pump oxygen-rich blood to the muscles.

Hyperextension

A continuation of extension past the normal anatomical position.

Exercise Safety Guidelines Osteoporosis

A disease characterized by a decrease in the total amount of bone mineral and a decrease in the strength of the remaining bone. Personal trainers should consider for their clients a water exercise program that strengthens bones and the ligaments and tendons around the joints for stability.

Acceleration

A distance traversed per unit of time will remain constant unless a force acts upon the moving object. Acceleration is directly proportional to the force produced and inversely proportional to the mass while moving in the same direction as force is produced

Balance Calories

A first step in helping your client to manage weight is to determine a healthy calorie intake for your client. Go to www.ChooseMyPlate.gov to calculate calorie level.

Definition of Personal Training

A fitness training program that joins a personal trainer with a client to establish a mutual, respectful, and beneficial partnership in order to reach a particular fitness/health goal.

Interval Training

A fitness workout that alternates harder and lighter bouts of intensities throughout the session.

Fartlek (Speed Play)

A form of physical conditioning which alternates fast and slow running over varied terrain for 3-4 miles.

Sets

A group of consecutive repetitions performed in an exercise without rest.

Transverse/Horizontal Plane

A horizontal plane that passes through the body dividing the body into superior and inferior (top and bottom) sections. Rotation and twisting actions occur within the ______________________________

Synarthrodial Joint or Synarthrosis (Non-Moveable Joints)

A joint that does not have an articular cavity or separation present to allow movement.

Diarthrodial Joint or Diarthrosis (Moveable Joints)

A joint that has an articular cavity or separation present to allow movement.

Eccentric Phase

A lengthening of muscle during its contraction which results in an increase in the joint angle. A triceps pressdown is a good example of the eccentric phase of an isotonic contraction. Eccentric contractions are the strongest contractions and can result in sore muscles due to the myosin pulling apart from its binding site on the actin

Reversibility

A loss of performance (detraining) in cardiorespiratory endurance, muscular strength and endurance and flexibility can occur when training ceases. One to two weeks of cessation of physical activity can result in a reduction in specific fitness gains

Plyometrics

A method of resistance training that emphasizes the stretching of the muscle prior to the contraction.

Force

Any push or pull that tends to cause movement

Energy

__________ comes from carbohydrates, fats, and proteins. ___________ must be converted to Adenosine Triphosphate (ATP) to be used by nerves, muscles, and other cells.

Fast Twitch (Type II)

_________________ muscle fibers are recruited for anaerobic activities requiring speed, power and strength. Contract quickly and fatigue easily

Slow Twitch (Type I)

_______________________ fibers are recruited for aerobic activity. Contract slowly and are very resistant to fatigue.

Body Composition

is based on relative percentages of various components of the body, usually divided into fat mass (% body fat) and fat free mass (% fat free mass). The Body Fat Percentage Chart provides information to assist in helping a client to determine a healthy body fat.

Kinesiology

the scientific study of human movement

Foods to Eat Less Often

Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods.

Drink Water Instead of Sugary Drinks

Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Exercise Guidelines Based on ACSM Guidelines Cardiovascular (Aerobic) Training

Frequency: 3-5 Days a Week Intensity: Talk Test Intensity is too high- If one cannot speak. Intensity is too low- If one can sing songs and make long speeches. Optimal Intensity- One should be breathing heavily and be able to speak in short phrases. Time: 20-60 minutes of continuous vigorous activity. (When just beginning, do as much as can be tolerated.) Type: Select activities the client will enjoy.

Qualifications of a Personal Trainer

Education -Current nationally recognized personal trainer certification. -Some formal education in physiology, kinesiology/biomechanics, anatomy, and health promotion. - CPR/First Aid. - A personal trainer should continue his/her education through workshops, reading, and networking. -Liability Insurance—All personal trainers should carry liability insurance. - Business License—Check with your city or town to determine if a business license is required to do business as a personal trainer.

Exercise Safety Guidelines Obesity

Encourage a complete program of diet and exercise for weight loss. Personal trainers should place importance on health as opposed to physical appearance. Exercise 3-5 days/week. Exercise for longer durations. Avoid high impact moves. Wear protective footwear. Personal trainers may want to recommend water exercise for a combination of cardio and resistance training.

Foods to Eat More Often

Encourage your client to eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients needed for health—including potassium, calcium, vitamin D, and fiber. These foods should be the basis for meals and snacks.

Enjoy Food But Eat Less

Encourage your client to take time fully enjoy food. Counsel clients on how to pay attention to hunger and fullness cues before, during and after meals.

Each muscle contains three layers of connective tissue:

Epimysium, Perimysium, Endomysium

Exercise Safety Guidelines Asthma

Exercise Induced Asthma- A condition that occurs when an individual breathes large volumes of dry air that cools and dries the respiratory tract. This causes the airway to constrict making it difficult to receive oxygen. Avoid exercise in a cold, dry environment. One may choose an aquatic exercise program. The warm, humid air in an aquatic setting makes it easier for one to breathe. Perform a longer warm-up. Interval training is optimal. Avoid eating at least 2 hours prior to exercise. Take prescribed medication prior to exercise. Have a bronchodilator on hand. Exercise with a buddy in case of an incident.

Conditioning

Exercise conducted on a regular basis over a period of time ("training")

Plantar Flexion

Extension of the ankle joint lowering the top of the foot away from the shin. The bottom of the foot lowers towards the floor

Exercise Guidelines Based on ACSM Guidelines Flexibility

Frequency: At least 3 days/week or after every workout. Intensity: Stretch all major muscles to the point of mild discomfort. Time: Hold each stretch 15-30 seconds/Repeat each stretch 3-5 sets. Type: Choose recommended stretches or recommend client participate in yoga or Pilates.

Exercise Guidelines Based on ACSM Guidelines Resistance Training

Frequency: Minimum 2 days/week. Intensity: 8-10 Major Muscles. Time: 8-12 Reps/1-2 Sets. For continued muscular development increase to 3 sets and heavier load. Type: Choose free weights or resistance machines.

Planes of Movement

Flat imaginary surfaces that divide all of the body into halves in order to correspond with movement, motion, and actions. Human movement occurs in a plane of movement

Lateral Flexion

Flexing to the side (Usually an action of the vertebral column).

Dorsiflexion

Flexion of the ankle joint bringing the top of the foot towards the shin.

Reaction

For every action there is an equal and opposite reaction

Carbohydrates (Energy Yielding Nutrient)

Function: Body's primary source of energy. Stored as glycogen in liver and muscles. 4 calories per 1 gram of carbohydrate. Categories of _____________________________: Complex: Whole Grain Breads, Cereals, Pastas, Flour. Vegetables Fruits Simple: Syrups, Jellies, Cakes 55%-60% of daily caloric intake should come from _____________________________

Minerals

Function: Builders, activators, regulators, transmitters, and controllers of the body's metabolic processes. Work with vitamins for absorption into the body. Are not stored. Zero calories.

Anaerobic Activities

High intensity activities during which energy demands exceed the ability to supply oxygen; cannot be performed for a long period of time.

Sarcomere

Housed in the myofibrils and is the fundamental unit of contraction. During a muscle contraction, the "sliding filament" theory occurs when actin (thin filament) and myosin (thick filament) slide across each other. The actin slides over the myosin pulling the ends of the sarcomere together creating a contraction and shortening the muscle.

Progressive Overload Principle

Introducing overloads in a systematic manner

Supplements/Ergogenic Aids

It is recommended that one focuses on receiving nutrients through proper eating habits as opposed to pills. "Mega Vitamins" may be too much for the body to actually absorb. If one is involved in a highly intense training program, he/she should consume a little more protein and carbohydrates. Women may want to take an iron and/or calcium supplement for added insurance. A multi-vitamin supplementation is sufficient for proper health if one is eating a balanced diet. Anabolic steroid usage is hazardous to one's health and has many adverse side effects.

Delayed Onset of Muscle Soreness (DOMS)

Muscle soreness that occurs 1-2 days after an exercise training session.

Prime Movers (Agonist)

Muscles responsible for a definite movement of a joint.

Antagonist

Muscles that cause movement at a joint in a direction opposite to that of its agonist.

Synergists

Muscles that keep the joint steady while the prime mover applies force to a neighboring joint.

Muscle Fiber

Myofibrils bundled together

Proximal

Nearest the trunk or the point of origin

Risk Factors For Coronary Heart Disease (CHD)* Secondary Risk Factors

Obesity High very-low density cholesterol. Inability to cope with stress. African-American male. Low level of cardiorespiratory fitness. High fat diets.

Lateral

On or to the side, outside, farther from the median or midsagittal plane.

Rest

One must plan days of rest to yield an improvement in one's overall performance. Active Rest- Days that consist of light, fun activities different from one's normal workout program. Passive Rest- Days that consist of doing no activity.

Exercise Safety Guidelines Hypertension/Cardiac/Stroke Rehab Released Clients

Only those who have been released by their doctors should participate in a group exercise class format. Exercise 3-5 days/week. Perform a longer warm-up. Emphasize large muscle dynamic movement done at moderate intensities (40-60% of MHR or RPE= 10-12) for long durations. Avoid interval training. Avoid raising the arms overhead for an extended period of time. If an individual complains of pain or pressure in the chest or feels dizzy, he/she should stop exercising and contact his/her doctor. Avoid Valsalva Maneuver: Increased pressure in the abdominal and thoracic cavities caused by breath holding and extreme effort. Encourage those who are prescribed medications to take them on a regular basis

Training Effect

Overall positive improvements in the performance of the heart, lungs, and muscles due to conditioning.

Major Symptoms of Cardiopulmonary Disease

Pain, discomfort in the chest, neck, jaw, arms, or other areas that may be ischemic in nature. Shortness of breath at rest. Dizziness Orthopnea or paroxysmal nocturnal dyspnea. Ankle edema. Palpitations or tachycardia. Intermittent claudication. Known heart murmur. Unusual fatigue.

Exercise Safety Guidelines Athletes

Provide a variety of activities that offer a challenge. Incorporate plyometric moves and interval training. Incorporate games.

Rotational Inertia

Reluctance to rotate; proportional to the mass and distribution of the mass around the axis

Fast Twitch A (type IIa)

Represent the transition between slow twitch and fast twitch B. Comprised of characteristics of both endurance and power. Recruited for prolonged anaerobic activities. More fatigue resistant than fast-twitch B fibers

RICEM

Rest Ice Elevate Compression Modality—Change activity until healed.

Internal Rotation

Rotation of a joint inward towards the midline of the body

External Rotation

Rotation of a joint outwards away from the midline of the body.

Distal

Situated away from the center or midline of the body, or from the point of origin

All or None Law

Skeletal muscles either fully contract or not at all.

Spotter's Responsibilities

Spotters play a crucial role in making weight training a safe activity. He/she assists and protects the lifter from injury.

Aerobic Activities

Sub-maximal intensity activities that use large muscle groups with energy supplied in the presence of oxygen that can be performed for a long period of time

Avoid Oversized Portions

Suggest your client use a small dish/bowl and portion out foods before eating. When eating out, choose a smaller size option, share a dish, or take home part of the meal.

Training Variation

Systematically manipulating training variables to create an overload thereby demanding the body to adapt and improve.

Resting Heart Rate Monitoring Time:

Take Resting Heart Rate for one minute (60 seconds)

FITT Principles

The 4 principles involved in all progressive exercise programs. Frequency, Intensity, Time (Duration,) Type

Muscular Endurance

The ability of the muscle group to perform repetitive contractions over an adequate period of time to cause muscular fatigue.

Power

The ability to exert muscular strength quickly. Expressed as Force X Speed = _______________

Balance

The ability to maintain a certain posture or to move without falling; symmetrical.

Flexibility

The ability to move a muscle or joint through its full range of motion without discomfort or pain.

Speed

The ability to move the body quickly

Coordination

The ability to perform a task integrating movements of the body.

Cardiac Output

The amount of blood circulated by the heart in one minute. Formula Expressed as Heart Rate X Stroke Volume = Cardiac Output

Stroke Volume

The amount of blood pumped in one beat of the heart

Oxygen Debt or Excess Postexercise Oxygen Consumption (EPOC)

The amount of oxygen used during recovery from work that exceeds the amount needed for rest

Load

The amount of weight lifted.

Bone

The anatomical structure that provides support, movement, and protection for the body.

Striated or Skeletal Muscle

The anatomical structure that provides the force necessary to move the body.

Systolic Pressure:

The blood pressure when the heart is contracting.

Diastolic Pressure

The blood pressure when the heart is in a period of relaxation and dilatation (expansion).

Prone

The body lying face downward

Oxygen Deficit

The difference between the theoretical oxygen requirement of a physical activity and the measured oxygen uptake

Stability

The ease at which balance is maintained. Stability is greater when the center of gravity is closer to the ground and the support base is as wide as possible

Torque

The effect produced by a force causing rotation; the product of the force and length of force arm (perpendicular distance from the axis)

Rep (Repetition)

The execution of an exercise one time. The lift and lower of a load one time.

Motor Unit

The functional unit of muscular contraction that includes a motor nerve and the muscle fiber that its branches innervate.

VO2max

The greatest rate of oxygen utilization attainable during heavy work.

Specificity Concept

The idea that one should train in a specific manner to achieve a specific outcome.

Time (Duration)

The length of the exercise session.

Type

The modality of the exercise chosen.

Flexion

The movement of a limb caused by concentric muscular contraction, resulting in a decrease in the angle of a joint.

Extension

The movement of a limb caused by eccentric muscular contraction, resulting in an increase in the angle of a joint.

Neutral Spine

The natural inward arch of the low back which distributes load equally throughout the low back. This distribution of load helps to prevent injury and allows for efficient movement.

Heart Rate

The number of beats of the heart per minute

Joint

The point at which two or more bones come together or make contact

Lactate Threshold (Ventilation Threshold)

The point during a graded exercise test at which the blood lactate concentration suddenly increases; a good indicator of the highest sustainable work rate.

Steady State

The point during exercise at which oxygen uptake is unchanging or changes very little

Pronation (eversion)

The positioning of the hand with the palm facing down. The inward rotational roll position of the foot.

Supination (inversion)

The positioning of the hand with the palm facing up. The outward rotational roll position of the foot.

Blood Pressure

The pressure exerted by the blood on the vessel walls, measure in milliliters of mercury by the sphygmomanometer

Pulmonary Ventilation

The process of oxygenating the blood through the lungs

Angular Momentum

The quantity of rotation. Angular momentum is the product of the rotational inertia and angular velocity

Oxygen Uptake

The rate at which oxygen is utilized during a specific level of an activity.

Efficiency

The ratio of energy expenditure to work output. How well an individual can perform or execute an exercise.

Anatomy

The structure of the human body

Osteology

The study of bones

Physiology

The study of human body function.

Arthrology

The study of joints

Myology

The study of muscles

Half of Grains Should be Whole Grains

To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.

Overload Principle

To place greater than usual demands upon some part of the body.

Fitness Assessment Goal

To receive base-line information about an individual in order to set goals and obtain a reference point.

Abduction

Within the anatomical position, movement of a bone/bones laterally away from the midline of the body.

Adduction

Within the anatomical position, movement of a bone/bones towards the midline of the body

Three Types of Muscles in the Body

- Skeletal (Striated): Skeletal muscles connect to the bones. There are approximately 400 skeletal muscles in the body. About 40% of body weight comes from skeletal muscles. - Smooth: These muscles line the blood vessels and the gastrointestinal and urinary tracts. - Cardiac: The cardiac muscle is the heart

Effects of Endurance Training

-Increase in number of mitochondria (The "powerhouse of cells"). -Decreased time that it takes to achieve steady state. -Size of the ventricle of the heart increases, increasing the amount of blood that can be pumped with one beat of the heart. - Increased VO2max.

Sub-classes of Diarthrodial Joints

-Irregular: Example locations are carpals and tarsals. -Hinge: Example locations are humerus and ulna. -Pivot: Example locations are humerus and radius. -Condyloid (True Wrist): Example location is radiocarpal (joint of the wrist). -Saddle: Example location is first carpometacarpal (joint of the thumb). - Ball & Socket: Example locations are shoulder and hip.

Benefits of Personal Training

-Receive baseline information through fitness assessments. -Individualized fitness program and attention. -Tracking method of progress. - Motivation. - Efficient workout sessions. - Directs beginners down the correct path from the very beginning to avoid developing bad habits. - Accountability for the client. - Improve technical skills. - Overcome plateaus. - Better assurance of a safe workout. -Better assurance of reaching fitness goals with more guidance. - Special attention can be directed towards specialized conditions such as arthritis, osteoporosis, injury, etc. -Some personal trainers will do house-calls....working out at home. -A good personal trainer will empower a client to be able to workout on his/her own

3 Characteristics of Synarthrodial Joints

-The joint surface continues with cartilage of fibrous cartilage. - The joint may not be a true joint, just a ligamentous connection. - There is no capsule ligamentous, synovial membrane, fluid, bursa sac, nor articular surface.

Contraction

A muscle action which is required for every human activity apart from thinking.

Isotonic Contraction

A muscle contraction in which the force of the muscle is greater than the resistance, resulting in joint movement with the shortening of the muscle.

Isometric Contraction

A muscle contraction in which the length of the muscle is unchanged. This can be demonstrated when unsuccessfully trying to lift a weight that is too heavy or performing an exercise such as plank which is held for a period of time.

Isokinetic Contractions

A muscle contraction performed with controlled speed, allowing maximal force to be applied throughout the full range of motion. Exercises performed in water are excellent examples of _______________________________. The force required for movement is equal during movement. For example, when performing jumping jacks in the pool, the same amount of force must be applied when opening the legs out as is applied when bringing the legs together.

Acclimatization

A physiological adaptation to a new environment (higher altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to different environments

Definition of Personal Trainer

A qualified fitness professional who is hired by a client to assist the client in reaching a particular fitness/health goal.

Posterior Tilt

A rounding of the lower back that causes the pelvis to tilt towards the back of the body.

Concentric Phase

A shortening of the muscle as a result of contraction. For example, when lifting a weight or working against resistance, the muscles will shorten and the joint angle will decrease. A bicep curl provides a good example of the ______________ ______________ of an isotonic contraction.

Periodization

A specific period of time (weeks, months, or years) over which the frequency, volume, and intensity of training are systematically varied to avoid over-training and to promote continued progress.

Adherence

A state of continuing an exercise program as prescribed.

Circumduction

A stationary point on a line with the distal end moving in a circle forming a cone. This is a combination of movements in all planes

Median/Sagittal Plane

A vertical plane that passes through the body anterior to posterior dividing the body into right and left sections. Flexion and extension movements occur within the __________________________________

Frontal/Coronal Plane

A vertical plane that passes through the body from side to side dividing the body into anterior and posterior sections. Abduction and adduction movements occur within the ___________________________________________

Protraction

Abduction of the scapula

Agility

Ability to start, stop, and move the body quickly in different directions

Exercise Safety Guidelines Type I Diabetes (Insulin Dependent) - A metabolic disorder characterized by inability to oxidize carbohydrates because of inadequate insulin.

Accounts for 10% of all diabetics If blood glucose is below 80-100 mg/dl, one should consume carbohydrates before exercising. If blood glucose is above 250 mg/dl, one should delay exercise until the glucose is lowered. One should not exercise during the peak insulin action. One should avoid injecting insulin into the working muscles and instead inject the insulin into a skinfold. One should consume additional carbohydrates after exercise.

What a personal trainer is NOT and DOES NOT DO

Act as a medical professional—Unless they do indeed have the formal education Doctor, physical therapist, psychologist, registered dietician Dismiss questions or concerns. Rush through appointments or workout sessions. Recommend fad diets. Recommend questionable supplements, ergogenic aids, or herbs. Recommend a "quick fix" program. Push client to the point of pain or injury. Fail to recommend a comprehensive fitness program. Engages in full conversations with other people during a client's training session. Fail to return phone messages or e-mails.

Retraction

Adduction of the scapula

Exercise Safety Guidelines Type II Diabetes (Non-Insulin Dependent) - A metabolic disorder characterized by inability to oxidize carbohydrates because of a resistance to insulin.

Adult onset Usually other health conditions are present such as obesity, high blood pressure, and high cholesterol. Can be controlled with diet and exercise. Individuals may take oral medication. Exercise Guidelines (set by The American Diabetes Association) Participants should drink water before, during, and after exercise Participants should plan the insulin injection in conjunction with the exercise session. Participants should wear protective footwear. Avoid extreme heat and cold environments. Exercise at a steady pace, about 50-70% of VO2 MAX or HRR. Avoid interval workouts. Exercise with a buddy in case hypoglycemia or hyperglycemia occurs. Have easily digestible carbohydrates on hand in case of a drop in glucose. Personal trainers should ensure that they have instructions from their doctors on how to alter carbohydrates and insulin prior to exercise.

Risk Factors For Coronary Heart Disease (CHD)* Primary Risk Factors:

Age—Men>45 years/Women>55 years. Family History Smoking High total cholesterol—CHL>200 mg/dl. High low-density cholesterol. Low high-density cholesterol HDL<35 mg/dl. Hypertension (High blood pressure) - Blood Pressure>140/90. Physical inactivity. Diabetes

Exercise Safety Guidelines General Safety Tips

Always consult a physician before beginning a new exercise program. Warm up and cool down before and after every workout. Avoid exercising in extreme temperatures (hot or cold) and humidity. Take days off during the week to rest and repair the body. Wear proper clothing and footwear. Drink water before, during, and after exercise. Maintain heart-rate within the target heart rate during exercise. If one has a special health condition, take medication as prescribed by the doctor. Warning signs to discontinue exercise and seek medical advice: Labored breathing (Difficulty breathing not associated with regular increased ventilation during exercise). Loss of coordination. Dizziness. Tightness in chest.

Anterior Tilt

An arching of the lower back that causes the pelvis to tilt towards the front of the body.

What a personal trainer IS and DOES:

An efficient communicator. An active listener. A motivator. Knowledgeable in the areas of the components of fitness. Professional Punctual Organized Educated/Certified Experienced Marketing and promotion Well-groomed. A role model. Positive. Follows industry guidelines. Provides documented policies that describe services, prices, cancellation, contract length, etc. Assesses the client. Prescribes a safe and specific fitness program especially designed for each client. Counsels and educates the client on important health and fitness topics. Focuses on the goals established. Tracks the progress of the client. Follows up with client. Refers client to other professionals to handle situations out of his scope of practice. Empowers the client—An effective personal trainer trains the client to need the personal trainer for only a set period of time

Midline

An imaginary external vertical line which is used as a reference line to divide the body or body parts into left and right sections.

Hyperplasia Theory

An increase in muscle size due to muscle fibers splitting and forming separate fibers.

Hypertrophy

An increase in muscle size due to the cross-sectional area of the muscle increasing in size.

Inertia

An object at rest will remain at rest and an object in motion will remain in motion unless acted upon by some external force

Tendon

Attach skeletal muscles to bones

Exercise Safety Guidelines Low Back Problems

Avoid bounding movements. Avoid hyperextension of the lower back. Strengthen abdominals. Develop core strength. Maintain neutral spine. Stop if an exercise is painful. Teach client proper lifting techniques.

Exercise Safety Guidelines Arthritis

Avoid exercise when the joint is inflamed. Avoid exercise in the morning. This is when an individual has the least amount of mobility. Perform a longer warm-up to increase the viscosity of the joint due to synovial fluid being released. Move all joints through full range of motion including fingers and toes. Perform exercises gently with little to no bounding. Personal trainers should consider an aqua exercise program for these clients, keeping the water temperature between 86-90°. Incorporate a well-rounded exercise program that incorporates cardio, resistance training, and flexibility.

Posterior

Behind, in back, or in the rear

Resting Heart Rate Pulse Palpation Sites:

Carotid artery (neck) or radial (wrist)

Exercise Safety guidelines Older Adults

Choose a modality that does not impose significant orthopedic stress. The activity should be convenient and fun—stressing social aspects. Emphasize programs that will enhance functional strength and flexibility thereby enhancing one's ability to lead an independent lifestyle. Incorporate cardio activity. Incorporate resistance training that focuses on muscular health and endurance emphasizing all major muscle groups. Incorporate a flexibility program.

Half of Plate Should be Fruits and Vegetables

Choose red, orange, and dark green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables meals. Add fruit to meals as part of main or side dishes or as dessert.

Maintaining Weight

Combining proper eating habits and regular exercise is the best method for managing weight. Caloric intake = Caloric expenditure.

Exercise Safety Guidelines Pregnant Women

Discuss first with the physician an exercise plan of action. Exercise at least 3 days a week. Perform a longer warm-up (10-15 minutes). Pregnant women should listen to their bodies and adjust the intensity accordingly. Cease activity if fatigued and do not exercise to exhaustion. Use the talk test or RPE scale to monitor intensity. Aqua aerobics is recommended with pool temperature between 80-84°. Drink water before, during, and after exercise. Avoid exercising to exhaustion. Exercise in the supine position should be avoided after the first trimester. As part of the muscle conditioning, perform pelvic floor strengthening (Kegel) exercises. Avoid deep stretches. Consume 300 more calories per day and possibly more depending on level of activity.

Depression

Downward movement/action of the scapula

Fats (Energy Yielding Nutrient)

Function: Involved in the maintenance of healthy skin, insulation against heat and cold, protection of vital organs, major storage form of energy. Stored in fat cells around organs and within the adipose tissue. 9 calories per 1 gram of fat. Categories Unsaturated Fats (mono and poly): Associated with lower risk of developing heart disease. Olive Oil, Canola Oil, Corn Oil Saturated Fats: Meats, Milk, Cream, Butter, Egg yolks 20%-30% of daily caloric intake should come from _________________.. Less than 10% of __________ intake should come from saturated fats.

Water

Function: Provides the medium for and is an end product of activity. Water is important for efficient metabolism. Represents 40%-60% of an individual's total body weight. Makes up about 72% of the weight of muscle. Zero calories. One should consume at least 64 ounces of water per day

Proteins (Energy Yielding Nutrient)

Function: The building blocks of the cells within the body. They repair, rebuild, and replace cells. They also regulate bodily processes involved in fighting infection. The most simple form of protein is amino acid and cannot be stored within the body. 4 calories per 1 gram of protein. Categories of amino acids (20 total amino acids): 9 Essential Amino Acids: Must be supplied through diet. Complete _______________: Foods that contain all 9 essential amino acids (lean meats, fish, milk, and eggs). Incomplete __________: Foods that only supply some of the essential amino acids (cereals, nuts, dried peas, and beans). 11 Non-Essential Amino Acids: Produced by the body. 10%-15% of daily caloric intake should come from _______________.

Fiber

Function: ______ passes through the body and is not digestible. ___________ gives bulk to foods within the body to help with removal of waste products. ___________ keeps the digestive tract muscles healthy and carry harmful substances out of the body, thus aiding in the prevention of heart disease and cancer. Is not stored. Zero calories.

Vitamins

Function: ________ (13) are responsible for many bodily processes. Categories: Fat Soluble Vitamins: Stored in fat. A, D, E, K. Can be toxic if over-consumed. Water Soluble Vitamins: Not stored within the body; either used or secreted. Bs and C. Zero calories.

Losing Weight

Goal: To increase lean mass while decreasing fat mass. Caloric intake lower than caloric expenditure = weight loss. Aerobic Activity: Expend 400-480 calories within 40 minutes. Weight Resistance Training: Work all major muscles. Aerobic vs. Resistance Training: Not as many calories are expended during resistance training as are expended during aerobic exercise, but resistance training will help to maintain or increase muscle mass which burns more calories at rest than by just having an aerobic program. Nutrition: Reduce daily caloric intake by 250-500 calories but do not reduce total caloric intake by more than the recommended amounts: Females: Begin to lose muscle tissue if caloric intake goes below 1,200 calories per day. Males: Begin to lose muscle tissue if caloric intake goes below 1,500 calories per day. Weight Loss Rate Lose weight at a rate of 1-2 pounds per week. 1 lb of fat = 3,500 calories. Create a deficit of 3,500-7,000 calories per week through reducing caloric intake and increasing activity level.

Gaining Weight

Goal: To increase lean mass. Some individuals will hire a personal trainer to help them gain muscle tissue/mass. Caloric intake higher than caloric expenditure = weight gain. Aerobic Activity: Maximum 20 minutes. Weight Resistance Training: Focus more on building up to a strength conditioning program using heavier weights working all major muscles. Nutrition: Increase daily caloric intake by 250-500 calories. An increase in proteins and carbohydrates will promote lean tissue growth. Additional 1 lb of muscle requires 2,500 calories more than normal metabolism needs

Intensity

How hard one works during an exercise session

Frequency

How often one exercises during the week or the number of sessions one exercises during the week.

Methods of Body Composition Measurement

Hydrostatic Underwater Weighing (Gold Standard) Infrared Bioelectrical Impedance Body Girth Waist to Hip Ratio (See Appendix B) BMI (See Appendix B) Skinfold Caliper: Procedures and Tools

Anterior

In front or in front of the body

Exercise Safety Guidelines Youth

Incorporate consistent but fun exercise program. Children are more apt to adapt to a cardio exercise program that emulates that way children play. For example, intermittent bouts of cardio activity within a session models after children play tag. Incorporate a light resistance training program that incorporates tubing or light weights that will illicit a rep range of about 20. Limit resistance training to 2 days a week. Incorporate a flexibility program. Teach proper eating habits. Use multi-joint rather than single-joint exercises. Children overheat much faster and are more prone to heat injuries than adults.

Exercise Safety Guidelines Knee/Hip Problems

Incorporate resistance training to strengthen the ligaments and tendons that support the knee and hip. Keep the movements fluid; avoid jerky, rushed movement. Avoid twisting while keeping the feet planted on the floor. Keep knees flexed. Individuals with hip replacement should avoid crossing one leg over the other. Avoid hip flexion beyond 90°.

Cross Training

Incorporating different modalities of exercise into one's overall training regimen to avoid over-training, boredom, and/or plateau

Injury Prevention

Increase training gradually. Alternate more aggressive training days with less aggressive training days. Get plenty of sleep. Eat a healthy diet. Make adjustments to training program when needed. Avoid overtraining—a condition in which there is a plateau or drop in performance over a period of time. This condition occurs when there is not sufficient time for the body to recoup after a workout session. Warning signs—Extreme soreness and stiffness after training, irritableness, decrease in body weight, decrease in appetite, lack of motivation, and unable to complete a training session.

Supine

Lying on the back, face upward position of the body

Whole Muscle

Many fascicles bundled together. Allows for movement as complex as running or walking to typing on a keyboard.

Fascicle

Many fibers bundled together

Myofibrils

Microscopic proteins bundled together to form a myofibril

Switch to Fat Free or Low Fat (1%)

Milk Fat free or low fat milk have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Rotation

Movement around an axis

Articulation

Movement at a joint

Job Opportunities for a Personal Trainer

Private/Local Clubs Community Centers Corporations Cruises Resorts Mobile Personal Training Own Personal Training Studio Athletic Coaching Consulting

Fast Twitch B (type IIb)

Recruited for short, intense activities such as short sprints and power lifting.

Medial

Relating to the middle or center, nearer to the medial or midsagittal plane

Responsibilities of a Client

Ultimate responsibility to follow the exercise prescription designed by the personal trainer lies with the client. Ask the personal trainer questions regarding qualifications, policies, and procedures. Be prepared to provide the personal trainer with specific goals. Write down questions prior to the session. Follow exactly what the personal trainer prescribes to insure better success. Communicate likes and dislikes regarding exercise preference. Communicate to the personal trainer if he/she is being pushed way beyond limits. A little discomfort is good but pain is not acceptable. Immediately address problems with Personal Trainer Avoid placing unrealistic expectations on the personal trainer. The trainer provides the plan but cannot do the exercises, dieting and healthy living for the client. Wear proper clothing during the personal training session. Bring a towel and water to the personal training session. Call at least 24 hours in advance to cancel a session. Avoid idle chit-chat during a session.

Elevation

Upward movement/action of the scapula.

Resting Blood Pressure Monitoring:

Use either a manual blood pressure cuff with stethoscope or blood pressure machine.

Compare Sodium in Foods

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."

Perimysium

located in the center of the muscle

Endomysium

located in the inner layer of a muscle

Epimysium

located in the outer layer of the muscle.