Personal Training Exam Pt. 2
fissure
-opening that allows blood vessels & nerves to pass -narrow, slit-like opening
*What do the training tempo markers signify?
In the tempo: a/b/c a=eccentric b=isometric c=concentric So, 4/2/1 means to move eccentrically for 4 seconds, hold for 2 seconds and perform a concentric contraction for 1 second.
During periods of starvation, amino acids are used to asssit in energy production, a term referred to as ---.
gluconeogenesis
Motor learning
motor control + practice/ experience = relative permanent changes in body's ability to produce skills
What is postural distortion pattern?
predictable patterns of dysfunction that develop when the HMS is misaligned and not functioning properly over time -muscle imbalance --> poor posture --> improper movement --> injury
What percentage of ATP and PC are replenished by the following rest intervals: 20-30 seconds 40 seconds 60 seconds 3 minutes
20-30 seconds - 50% 40 seconds - 75% 60 seconds - 86%-90% 3 minutes - 100%
What is the recommended percentage of dietary fat from daily total caloric intake?
20-35%
How long does NASM suggest the Static Self-myofascial release of the warm-up should last?
30 seconds for each muscle
How long does NASM suggest the Static stretching of the warm-up should last?
30 seconds for each muscle
What is one of the greatest contributions made by dietary complex carbohydrates that is also associated with a lower incidence of heart disease and certain types of cancer?
Fiber
Describe HR training zone 3
Purpose = build high end work capacity Intensity = 86-95%
Describe HR training zone 2
Purpose = increase aerobic and anaerobic endurance Intensity = 76-85%
Past injuries: shoulder injuries cause
altered neural control of rotator cuff causing instability of shoulder joint
what do vasodilators and calcium-channel blockers do to heart rate and blood pressure?
any effect on heart rate decrease blood pressure
Name the macronutrient responsible for acting as transport for vitamins A, D, E, and K.
Fats
if low back arches during single leg, and overhead squat assessments, what are the overactive muscles?
hip flexor erector spinae lattisimus dorsi
low back arch in pulling and pushing assessments are caused by what overactive muscles?
hip flexors erector spinae
Biotensegrity
how biological strutcural integrity may occur
relative flexibility
human movement systems way of finding the path of least resistance during movement
What other benefits can children and adolescents receive from resistance training?
improved motor skills improved body composition improved bone mineral density
Fibrilation
most common abnormal heart rhythm that causes sudden cardiac arrest
what do Bronchodilators do to heart rate and blood pressure?
no effect on either
which clients would you not perform the davies test on?
ones who lack shoulder stability
What does excess vitamin B6 cause?
permanent damage to sensory nerves
cell body
portion of the neuron that contains; nucleus, lysomes, mitochondria, and Golgi complex
What does normal breathing use?
primary respiratory muscles (diaphragm, external intercoastals)
The --- states that the body will particularly adapt to the demands placed on it.
principle of specificity
axial skeleton
skull, rib cage, and spinal column
capillaries
smallest blood vessels and the site of water and gas exchange between the blood and tissues
What is stabilization?
the body's ability to provide optimal dynamic joint support to maintain correct posture during all movements -requires high lvls muscular endurance -improved by training in controlled, unstable environments
How a human body responds and adjusts to stress is referred to as ---.
the general adaptation syndrome.
the cardiovascular system is made up of?
the heart, blood vessels, and blood
standing reach height
the highest point while standing that a client can reach too
respiratory system
the system for taking in oxygen and giving off carbon dioxide
When training in Phase 2: Strength level, what is the main goal ?
to enhance stabilization endurance while increasing prime mover strength
What is the goal of plyometric training?
decrease rxn time
What is proprioceptively enriched environment?
unstable YET controllable physical situation where exercises cause body to use internal balance/stabilization mechanisms Ex: stability ball dumbbell chest press or single leg squat vs bench press or barbell squat
commonly underactive/lengthened muscles associated with upper crossed syndrome
deep cervical flexors serratus anterior rhomboids mid-traps lower-traps teres minor infraspinatus
What exercise is considered a Chest-Stabilization Exercises?
- Ball Dumbbell Chest Press - Push-Up - Flat Dumbbell Chest Press - Barbell Bench Press
foramen
-opening that allows blood vessels & nerves to pass -round or oval opening through a bone
What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT Model?
1-5 reps, 4-6 sets
*Program Design
A purposeful system or plan put together to help an individual achieve a specific goal.
Motor Control
CNs integrates external sensory and previous experiences to produce motor response
Ligament
Connects bone to bone
Clients Who Possess a Rounded Shoulder and/or Forward Head Posture (Upper Crossed Syndrome)
During use of stationary bicycles, treadmills, and elliptical trainers, watch closely for rounding of shoulders forward and a protruding head.
--- refers to the weight and movements placed on the body.
Mechanical specificity
If a client's feet turn out during the overhead squat assessment, what muscles would be considered underactive?
Medial gastrocnemius Medial hamstring complex Gracilis Sartorius Popliteus
In the human body, the sternum is more --- than the shoulder.
Medial.
capillaries
Microscopic vessel through which exchanges take place between the blood and cells of the body
What phases of the OPT model utilize Vibration Training?
Most phases: 1, 2, 3, 5
cardiorespiratory system
a system of the body composed of the cardiovascular and respiratory systems
What is balance?
body in equilibrium and stationary -requires: optimal muscular balance, joint dynamics, neuromuscular efficiency by using visual ,vestibular, proprioceptive inputs
In the endocrine system, the _____ secretes hormones such as corticosteroids and catecholamines in response to stress.
a. adrenal gland
A lower crossed syndrome is characterized by:
a. an anterior tilt to the pelvis.
While performing cable rotation, in order to decrease stress to the low back, it is important to pivot the back leg into triple extension: hip extension, knee extension, and _____.
a. ankle plantarflexion
While attempting butt kick, a reactive stabilization exercise, an individual should avoid _____.
a. arching the lower back
Low-volume training with high intensity produces an:
a. increased rate of force production.
During glycolysis, in the presence of oxygen, pyruvate is converted into an important molecule in metabolism called ---.
acetyl coenzyme A
knee valgus shows an increase in what?
acl injuries
What does heavy breathing use?
additional use of secondary respiratory muscles (scalenes, pectoralis minor)
While performing the cable lift exercise, Hannah begins to experience difficulty and pain. In this case, what should the fitness professional ask her to do?
c. Regress to the resistance band lift
Identify the method used to estimate the amount of subcutaneous fat beneath the skin.
b. Skinfold measurement
What does excess vitamin D cause?
calcification of blood vessel s
cardiorespiratory system
cardiovascular and respiratory systems
pulmonary veins
carries oxygenated blood from the lungs to the left atrium
target cells
cells that have hormone-specific recpetors, ensuring that each hormone will communicate only with specific target cells
Target Cells
cells that have receptors for a particular hormone
What are three methods of assessing body fat percentage?
Underwater weighing, bioelectrical impedance, and skin-fold measurements
clavicle
collarbone
ligament
connects bone to bone
Osteoporosis
decrease in mass and density of what part of the body
biotensegtrity
examination of how biological structural integrity may occur
coccyx
fused rudimentary tailbone
Dendrite
gathers information and data; located in a neuron
low back arch in pulling and pushing assessments are caused by what underactive muscles?
intrinsic core stabilizers
patellar tendonitis
jumpers knee
radius
lateral forearm bone
Golgi tendon Organs
receptors sensitive to change and rate of tension in muscles
Joint receptors
respond to pressure, acceleration and deceleration of a joint
Osteoblasts
responsible for bone formation
efferent neurons
send messages to the muscles to contract
The primary responsibilities of the mechanoreceptors
sensing distortion in body tissues
posterior tibialis tendonitis
shin splints
biceps tendonitis
shoulder pain
Tensegrity
skeletal structure in which compression and tension are used to give a structure its form
Describe Davis's law.
soft tissue models along the lines of stress
Structural efficiency
structural alignment of musculoskeletal system to maintain balance
What is synergistic dominance?
synergists take over function for a weak or inhibited prime mover
aortic valve
valve situated between the left ventricle and the aorta
AV valves
valves that allow for popper blood flow from the atria to the ventricles
arteries
vessels that transport blood away from the heart
veins
vessels transporting blood from the capillaries toward the heart
What is the recommended exercise selection for resistance training in the Power phase of the OPT model?
1 strength exercise superset with 1 power exercise
What effect do Bronchodilators have on a client's Blood pressure and Heart Rate?
No effect Heart Rate No effect Blood pressure
Cell Body
Portion of the neuron that contains the nucleus, lyosomes, mitochondria and Golgi complex contains the nucleus
The tarsals of the feet are what type of bone?
Short
Which of the following is true of the Valsalva maneuver?
b. It refers to the maneuver in which a person attempts to exhale forcibly through closed glottis.
SA node
located in right atrium . initials electrical impulses that determine heart rate
Describe joint receptors
located in/around joint capsule -signal extreme joint positions
respiratory system
lunges and respiratory passages
Gland
organ that secretes hormones in to the bloodstream to regulate mood, growth, development, tissue function and matabolism
What OPT phases would likely use body weight training?
phase 1 and 2
What phases ideal for bosu balls?
phase 1, 2, 5
Motor Development
change in motor skill behavior over time
What are the general protein recommendations for: 1) sedentary adults 2) strength athletes 3) endurance athletes
1) 0.8g (0.4 g/lb) 2) 1.2-1.7 g (0.5-0.8g/lb) 3) 1.2-1.4 g (0.5-0.6 g/lb)
Vertical Loading
alternating body parts trained from set to set. Going through several body parts for one set and then doing it again. Start from upper extremity to lower extremity. NASM OPT model uses this.
What is muscular hypertrophy?
enlargement of skeletal muscle fibers (bc increase in myofibril proteins or myofilaments) -achieved through low to intermediate rep range w/ progressively higher loads
Synergists
muscles that assist prime movers
when preforming static postural assessments you should have clients remove _______
shoes and socks
altered reciprocal inhibition
short/tight muscle or myofascial adhesions in the muscle can cause decrease in neural drive and functional antagonists. synergistic dominance takes place.
What is dynamic balance?
to move and change directions under varying conditions without falling
Osteoclasts
type of cell that removes old bone tissue
Identify the term that refers to the amount of blood pumped out of the heart with each contraction. a. Radial pulse b. Heart rate c. Cardiac output d. Stroke volume
d. Stroke volume
In order to develop maximal strength or power, training will require _____.
d. a series of exercises, one after the other, with minimal rest periods in between.
When determining a client's heart rate for zone 1, which equation would you use?
(220 - Clients age) x (65% and 75%)
True or False: Improvements in strength and performance after a resistance training program in youth appear to be owing to muscular hypertrophy.
False. The improvements appear to be owing to neural adaptation.
What is the role of testosterone?
Growth and repair of tissue -raised lvls indicate anabolic (tissue building) training
The term that refers to the rate at which carbohydrates raise blood sugar
Gylcemic Index
What level of core training is the marching exercise best suited for?
Core-Stabilization
Name the structures that make up the lumbo-pelvic-hip complex (LPHC).
Lumbar spine, pelvic girdle, abdomen, and hip joint
Horizontal abduction involves the movement of the arm or thigh in the transverse plane from an --- position to a lateral position.
Medial.
Diabetes type 1?
Pancreas doesn't produce insulin
What zone would a client start in if they had an poor score on the YMCA step test?
Very poor / Poor Zone one (65-75% HR
_____ is the preferred method to measure maximal oxygen consumption.
b. The submaximal exercise test
What is the effect of beta-blockers on the heart?
b. They decrease the heart rate.
Which of the following should be ensured when training a client who is a beginner?
b. They should be given moderate-intensity activities.
arthokinematics
motions of the joints
Which of the following is considered a subjective assessment?
c. Lifestyle
zygomatic bone
cheekbone
hormones
chemical messengers that enter the blood stream to attach to target tissues and target organs
What is a sarcomere?
functional unit of muscle
Neuron
functional unit of the nervous system
Sesamoid Bones
small bones that are within tendons close to the joints. Resemble sesame seeds.
Dynamic postural assessments include:
squatting, pushing, pulling, and balancing
Neuron
the functional unit of the nervous system.
Stroke Volume X Heart Rate = Cardiac Output
what is the equation for cardiac output?
synergistic dominance
when synergists take over function for a weak on inhibited prime movers
*BOSU Balls - What does "BOSU" stand for?
"Both Sides UP"
What does Phase 1: Stabilization Endurance Training focus on?
-Increasing stability -Increasing muscular endurance -Increasing neuromuscular efficiency of the core -Improving intermuscular and intramuscular coordination (In short, Phase 1 was designed to create optimal levels of stabilization, strength, and postural control.
osteoblasts
-cells that build bone tissue -used in bone repair/remodeling
What is the role of growth hormone?
-growth/development during childhood up until puberty -increases development of bone, muscles, protein synthesis -increases fat burning -strengthens immune
What are the training strategies for maximum strength training?
-high loads, low repetition (1-5) -longer rest breaks
What are the training strategies for the hypertrophy training?
-high volume, moderate to high loads -moderate or low repetitions (6-12)
What are the characteristics of hypertrophy training (phase 3) of OPT?
-maximal muscle growth -high volume w/ minimal rest periods
What are the 4 P's of marketing?
1) product 2) price 3) place 4) promotion (push or pull)
How to progress or regress the different OPT phases in systematic fashion?
1) stabilization phase = +/- proprioception 2) strength phase = +/- volume or load 3) power phase = +/- speed or load
How long does NASM suggest the Active-isolated stretching of theStrength Level Client should last?
1-2 seconds, 5-10 reps for each muscle
during static postural assessments, what are the 5 kinetic check points you should check?
1. foot and ankle 2. knee 3. LPHC 4. shoulders 5. head and cervical spine
The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
12-20 reps, 1-3 sets
3 Stages to Response to Stress
Alarm reaction, resistance development, exhaustion
What phases can utilize a Cable Machine?
All phases
In a client with lower crossed syndrome, muscles are shorten?
Gastrocnemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector spinae
If a client's knees moves inward during the overhead squat assessment, what muscles would be considered underactive?
Gluteus medius/maximus Vastus medialis oblique (VMO)
What are the probable underactive muscles when a client's knees move inward during an Overhead Squat Assessment?
Gluteus medius/maximus, vastus medialis oblique
Hannah struggles with obesity. To manage her obesity, she hires a personal trainer. However, Hannah appears unenthusiastic about the training program even after her trainers continuous efforts to mutate her. Her trainer decides to motivate her using a different approach and refers her to a group fitness instructor. Which of the following is likely a reason for this referral?
Hannah is likely to benefit from additional group training programs specifically for obese clients.
The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.
Horizontal loading
Medicine balls, which date back 3000 years ago to the Ancient Greeks and Egyptians, were known also at one of the "Four Horsemen of Fitness." What are the other three?
Indian club Dumbbell Wand
Human Movement System
Kinetic Chain 3 Systems: Nervous System Muscular System Skeletal System
General Adaptation Syndrome
Kinetic chains ability to adapt to stresses on it.
*Maximal Strength Training (Phase 4) Summary
Know all of the acute variables and tempo for core.
*Stabilization Endurance Training (Phase 1) Summary
Know all of the resistance training acute variables and the tempo for core.
During an Overhead Squat assessment, what are the probable underactive muscles if a client's feet turn out?
Medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus
Chemical messengers that transmit electrical impulses from the nerve to the muscle
Neurotransmitters
Axial Skeleton
Portion of the skeletal system that consists of the skull, rib cage, and vertebral column
What are four psychological benefits of exercise?
Promotes positive mood, reduces stress, improves sleep, reduces depression and anxiety
Characterized by flat feet and adducted and internally rotated knees?
Pronation distortion syndrome
Shoulder Exercises Strength
Seated Dumbbell Shoulder Press Seated Shoulder Press Machine
Biceps Exercises Strength
Seated Two Arm Dumbbell Curl Biceps Curl Machine
When performing a peripheral heart action workout for strength, immediately after a barbell squat, which exercise would you perform?
Seated row
Name five balance-stabilization exercises.
Single-leg Balance, Single-leg Balance Reach, Single-leg Hip Internal and External Rotation, Single-leg Lift and Chop, Single-leg Throw and Catch
Name five balance-strength exercises.
Single-leg Squat, Single-leg Squat Touchdown, Single-leg Romanian Deadlift, Step-up to Balance, Multiplanar Lunge to Balance
A routine that trains different body parts on separate days is an example of which type of resistance-training system?
Split-routine
Suggested warm up activities for stabilization clients, strength clients, power clients
Stabilization clients: self myofascial release (30s/ muscle), static stretching (30s, muscle), cardio (5-10 mins) Strength clients: self myofascial release (30s/muscle), active isolated stretching (1-2 s, 5-10 reps/muscle), cardio (5-10 mins) Power clients: self myofascial release (30s/muscle) and dynamic stretching (10 reps/side)
Name the four nutrients that have the greatest potential for excess dosage in dietary supplements.
Vitamin A, Vitamin D, Iron, Zinc
relaxin
a hormone produced during pregnancy that loosens and softens ligaments **why you shouldnt perform explosive movements
Viscoelastic
a material which exhibits viscous and elastic qualities like honey, thick
the atria function
collect blood vessels at the top of the heart
What is the goal of power training?
develop speed and power
muscle below the heart
diaphragm
during static postural assessments, when checking the LPHC, a posterior tilt is lumbar ___________, and the client can easily rotate the pelvis ____________
flexion forward
repetitive lack of motionq
frequent immobility which holds potential for injury
if low back arches (anterior pelvic tilt) during single leg, and overhead squat assessments, what are the underactive muscles?
gluteus maximus hamstrings intrinsic core stabilizers (abs.. etc) VMO
what causes knee valgus?
lengthened/underactive gluteus medius
suboptimal positioning
less then optimal body positioning that can lead to poor motor patterns and can lead to abnormal stress and pattern overload
interneurons
located in spinal cord and brain; receives afferent neurons and sends them back to efferent neurons
AV node
located in wall of right atrium, receives impulses from the SA node and directs them to the walls of the ventricles
In order to develop strength or power, training will require ---.
longer rest periods
What is deconditioned?
lost physical fitness (muscle imbalances, decreased flexibility, lack of core/joint stability)
Deep longitudinal subsystem
lower body muscles working to create a contracting tension to absorb and control ground reaction forces during gait
shark skill test measures
lower extremity agility and neuromuscular control
Objective Information
measurable data regarding a clients physical state such as body composition, movement assessments and cardiorespiratory ability
motor behavior
motor response to internal and external environmental stimulus
gland
organ that secrets hormones into the bloodstream to regulate a variety of bodily functions; mood, growth, development, tissue function, or metabolism
plantar fasciitis
pain in heel and bottom of foot
The middle and lower trapezius and rhomboidsis (synergists) is responsible for concentrically accelerating movements?
perform downward rotation of the scapulae
Ventilatory threshold
point during graded exercise where ventilation increases disproportionately to oxygen uptake (going from aerobic to anaerobic)
Motor Learning
repeated practice of motor control processes, which lead to a change in the ability to produce complex movements
length-tension relationship
resting length of the muscle and the tension the muscle can produce at the resting length
Muscle spindles
sensory receptors sensitive to change in length of the muscle and the rate of that change
_____________ muscles tend to be hyperactive _____________ muscles tend to be inhibited
shortened lengthened
When asking pre-assesment questions, what can be a side effect from extended periods of sitting?
tight hip flexors
head protrusion during a pulling assessment is caused by tightness in what?
tight sterncleidomastoid
asking about leisure time or recreation is done why?
to understand what physical activites are done outside of work.
Th spilt-routine system used in resistance training involves:
training different body parts on separate days.
What are disaccharides?
two sugar units -sucrose lactose maltose
What type of muscle is being trained during stabilization training?
type 1 slow twitch muscle fibers -slow contracting -low tension output -resistance to fatigue
What type of muscle is being trained during strength training?
type 2 muscle fibers -quick contracting -high tension output -prone to fatigue
stretching calves, hip flexors, lattisimus dorsi, pecs, glutes, intrinsic core stabilizers, and scapular stabilizers does what?
universally helps functionality gains
What leads to increased activation of the local and global stabilization?
unstable environment
What does the appendicular skeleton consist of
upper and lower extremities
meatus
-opening that allows blood vessels & nerves to pass -canal-like passageway
What are the terms given to the annual plan, monthly plan and weekly plan?
Annual plan - Macrocycle Monthly plan - Mesocycle (1-3 months in length) Weekly plan - Microcycle
Arthritis
Chronic inflammation of the joints.
What zone would a client start in if they had an good average score on the YMCA step test?
Good Zone two (76-85% HR max )
5 roles of the skeletal system
Movement Protection Blood Production Mineral Storage
The sum of the processes by which an animal or plant takes in and uses food substances.
Nutrition
The fitness professional ask the client, "Why do you want to lose weight?" This is an example of which of the following kinds of question?
Open-ended
What is the neutral spine?
Optimal arrangement of curves (which has the least amount of load)
How is POWER defined mathematically?
P = F X V Power is force multiplied by velocity
What assessments are key to designing a program for older adults?
PAR-Q Movements Assessments (overhead squat, sitting and standing from a seated position, or a single-leg stance) Senior Fitness Test (details can be found on the internet) Flexibility assessment
Which of the following professions requires a doctorate for entry?
Physical therapist.
Motor output
Response to stimuli that activates movement in organs and muscles
In a client with upper crossed syndrome, muscles are shortened?
Scalenes Upper trapezius Levator scapulae Sternocleidomastoid Latissimus dorsi Teres major Subscapularis Pectoralis major/minor
A Stability ball push-up is an example of which level of training in the NASM OPT model?
Stabilization
Stroke volume
The amount of blood ejected from the heart in one contraction.
LEFT test measures
measures agility, acceleration, deceleration, and neuromuscular control
Lateral subsystem
subsystem consists of force-couple relationships that primarily control the pelvis, and femur in the frontal plane during single-leg functional movements such as gait, lunges, or stair climbing
How to find Vo2 reserve?
target Vo2R = [(Vo2max-Vo2rest) x intensity desired ] + Vo2rest
heart rate
the rate at which the heart pumps. measure in beats per minute
It is critical that the core training program is designed to achieve these three functional outcomes in the right order.
1. Intervertebral stability, 2. Lumbo-pelvic stability, 3. Movement efficiency
What is the protein requirement for 1 lb of muscle?
100g protein
For one cycle of a cross bridge, how many ATPs are needed?
2
The fluid loss of even _____ percent will adversely affect circulatory functions and decrease performance levels.
2
how do you preform LEFT test?
2 cones, 10 yards apart client starts at first cone, and goes between cones in the following sequence: sprint side shuffle side shuffle caricoa caricoa sprint
Compound Sets
2 exercises for antagonistic muscles in rapid succession. e.g., biceps-triceps
How long does PTs have to make good first impression?
20s
The lowest risk for disease lies within a BMI range of
22 to 24.9
How to find peak max HR?
220-age
The daily recommended intake of fiber for women.
25 g
cardiac output at maximal exercise
26L/min
How many calories are contained in 1 pound of body fat?
3500
how do you perform standing board jump?
2ft take off and landing points client jumps as far as possible landing on both feet without falling backwards record length jumped
during what trimesters do you need to start modifying assessments for pregnant women?
2nd and 3rd trimester
Tri-Sets
3 exercises for the same muscle group in rapid succesion.
The number of liters of water recommended for the average sedentary male?
3 liters
How long does pressure need to be held on the tender spot while using self-myofascial release?
30 Seconds minimum
The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model.
50-70%
What is the most appropriate heart rate percentage range and Activities for a client just starting into zone 1?
65-75% Walking or jogging
What is the typical resting heart rate?
70-80 BPM
How to calculate BMI?
703 (weight in lbs/height^2 in inches)
What is the breakdown of skeletal muscle?
72% water, 22% protein, 6% fat, glycogen, and minerals
What is the most appropriate heart rate percentage range and Activities for a client just starting into zone 2?
76-85% Group exercise classes, spinning
There are --- essential amino acids in the body.
8
What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?
90 minutes
What is the YMCA 3 minute step test?
96 steps/min on a 12 in step -measure HR afterwards for 60s, compare to chart
What is the recommended amount of carbohydrate to be ingested within 30 minutes of exercise in order to maximize recovery?
A: 1.5 g/kg
Is designed to improve the extensibility of so tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active flexibility
--- are the fundamental components of designing a training program that determines the amount of stress placed on the body and what adaptations the body will incur.
Acute variables
scaption
Abduction and adduction in scapula is known as
A movement in the frontal plane away from the midline of the body is called?
Abduction.
Stability
Ability of the body to maintain postural equilibrium and support joints during movement
Integrative function of the nervous system
Ability of the nervous system to analyze and interpret sensory information
_____is defined as the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements. a. Intussusception b. Proprioception c. Apperception d. Equilibrioception
B. Proprioception
A multiplanar Hop with Stabilization is categorized as an exercise in which ?
BALANCEPOWER EXERCISE
The process created to produce internalized experiences to support or enhance exercise participation.
Exercise imagery
Hormones
Chemical messengers, mostly those manufactured by the endocrine glands, that are produced in one tissue and affect another
A substance that completes or makes an addition to daily dietary intake.
Dietary supplement
The Rockport Walk Rest is used to determine which of the following?
Estimated oxygen consumption
How often does a NASM CPT need to renew their credentials?
Every 2 years
Name the condition in which delaminated protein is stored as fat.
Excess protein intake
Which of the following should be listed first on a fitness professionals resume?
Education
All buying decisions are based on which of the following?
Emotion
Chronic Obstructive Lung Disease
The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production.
Maximal oxygen consumption (VO2max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
What usually happens after a 90 minutes exercise?
The majority of muscle glycogen stores are depleted.
What provides dynamic stabilization in all planes of movement of the core during functional activities
The movement system
Capillaries
The smallest blood vessels where water and gas exchange between the blood and tissues
*Rest interval
The time taken to recuperate between sets.
Motor Developement
The change in motor skill behavior over time throughout the lifespan.
A barrier to establishing rapport is___________.
a. Being disinterested.
Viscoelastic
ability to stretch linearly
tendon
attaches muscle to bone
What is the estimated average requirement?(EAR)?
avg daily nutrient intake lvl estimated to meet requirement of half the healthy individuals who are in a particular life stage and gender group
What is the recommended dietary allowance (RDA)?
avg daily nutrient intake to meet nearly all (97-98%) of healthy individuals
According to the Optimum Performance Training (OPT) model, which of the following corresponds to the first phase of training?
c. Stabilization endurance training
Which of the following statements is true of the body mass index (BMI)?
c. The risk of chronic disease increases in proportion to the rise in BMI in both adults and adolescents.
Large-scale facilities typically have ___________
d. Multiple locations
Which system is responsible for generating the internal tension that manipulates the bones of the body to produce movements?
d. Muscular system
Which of the following is part of the objective information collected in a fitness assessment?
d. Physiological measurements
When foam-rolling the hip flexor, which of the following actions is most likely to increase compression into the low back?
d. Placing the hips on the ground
Identify a feature of the exercises in the power level of reactive training.
d. They help improve neuromuscular efficiency.
The rotator cuff musculature (stabilizers) is responsible for concentrically accelerating movements?
dynamically stabilize the glenohumeral (shoulder) joint throughout the motion
lateral subsystem
frontal plane and pelvofemoral stability
fibrotic adhesions
knots
Stabilizers
minimize unwanted movement during an exercise
What Phases of OPT work best with Kettlebells?
1, 2, 5
tibia
shinbone
Axon
transmits nerve impulses to other neurons or effector sites
What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model (in reference to resistance training).
1-2 minutes
*Phase 5: Power (Summary)
Know all the resistance training acute variables and tempo for core.
What are the kinds of joints?
-Nonsynovial (no joint cavity/fibrous connective tissue, little or no movement) such as sutures, pubic bones -Synovial (80% of joints) = produces synovial fluid, has joint cavity/fibrous connective tissue
trochanter
-projection that is a site of muscle & ligament attachment - very large, blunt, irregularly shaped process. (The only examples are on the femur.)
epiphyseal plate
-the area where bone growth happens
Physical activity accounts for approximately what percent of TEE?
20%
Arteriosclerosis
A general term that refers to hardening (and loss of elasticity) of arteries. This is often the natural result of aging.
*Sets
A group of consecutive repetitions.
estrogen
A hormone produced in the ovaries
What are the two semi-essential amino acids?
Arginine and histidine
aorta
Artery that carries blood from left ventricle to the rest of the body
What do synergists do? What are the associated muscles with exercises?
Assist prime mover ex: -hip extension (hamstring complex/erector spinae) -chest press (anterior deltoid/triceps) -overhead press (triceps) -row (posterior deltoid/biceps) -squat (hamstring complex)
arterioles
Blood vessels that are smaller branches off of arteries.
Why should diabetics be extra careful with their insulin levels when they exercise?
Because exercising increases the rate at which cells use glucose.
Why do youth tolerate (low intensity) endurance activities well?
Because they have high peak oxygen uptake levels.
Why do children not tolerate exercise in hot humid environments well?
Because they have higher submaximal oxygen demands and a lower absolute sweating rate (when compared to adults).
Name the class of medication that decreases heart rate and blood pressure
Beta-Blockers
Skeletal System
Body Framework, Vital organ protection, Blood protection, Synovial joints
Posture
Body alignment and function of the kinetic chain
Resistance Development
Body increases its functional capacity to adapt to stressor.
*What are the common uses of Bodyweight Training?
Body weight exercises are often used for core, balance, and plyometric training
Pelvo-ocular reflex
Body's effort to re-align the eyes when the head protrudes forward during movement
Appedicular Skeleton
Bones of the upper and lower extremities (arms and legs)
Atherosclerosis
Buildup of fatty plaques in arteries that leads to narrowing and reduced blood flow. this is the result of bad lifestyle choices.
How does one progress Free Weight (Barbells and Dumbbells) exercises?
By increasing demands on core stability and proprioception - progressing from bilateral to unilateral movements (see illustration).
What is the primary way a stabilization exercise is progressed?
By increasing the proprioceptive demands of the exercises.
What is one way to measure work output during exercise?
By measuring oxygen consumption
What part of the vertebral column is best known as the tailbone?
Coccyx (cok-six)
Name the process in which amino acids are used in energy production. It occurs when the body is in a negative energy balance.
Gluconeogenesis
What are carbohydrates eventually broken down into in the human body?
Glucose.
What breaks down starches into simple sugars?
Enzymes
What is the layer of connective tissue underneath the fascia that surrounds the muscle?
Epimysium
During anaerobic exercise what supplies most of the energy?
Fat
The type of support that deals with the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals.
Instrumental support
Name the most frequent reason given for not exercising.
Lack of Time
Which of the following types of facilities will likely have applications submitted through an online portal?
Large fitness facilities.
Leg Exercises Strength
Leg Press Barbell Squat
What is the primary limiting factor for a patient with PAD?
Leg pain
Considered subjective information?
Lifestyle questions Occupation Medical and Personal Information
What should be the training priority for obese clients?
Long-term aerobic endurance activities should be the priority, even though they will likely be doing resistance training as well. Circuit training is a great option.
What determines motor behavior?
Motor control = integrated internal/external sensory info with previous experiences to generate a motor response Motor learning = utilization of motor control through practice and experience (based on feedback) -Internal feedback =sensory info used by body to reactively monitor movement and environment -External feedback =info provided by an external source, such as a trainer or mirror to supplement internal feedback Motor development = change in motor behavior over time, throughout a lifespan
Motor behavior
Motor response to internal and external environmental stimuli
What are open-chained exercises?
Movements in which the distal extremities (hands or feet) are not in a fixed position and the force applies by the body is great enough to overcome the resistance (such as barbells or dumbbells). Examples: bench press, lat pulldown, and the machine leg extension.
Following exercises is the best example of a stabilization level exercise?
Multiplanar step-up to balance, curl, to overhead press
Multiple Set
Multiple sets for each exercise for novice and advanced clients
Force-couple relationship
Muscle groups moving together to produce movement around a joint
Stabilization System
Muscles with the primary function of joint stabilization Core Stabilizes the spine
The Sutures of the skull are non-synovial or synovial joints?
Non-synovial simply because it means they have no joint cavity , fibrous connective tissue or cartilage in the uniting structure. This type of joint exhibits little to no movement
Considered Objective Information
Physiologic assessments Body composition testing Cardiorespiratory assessments Static and dynamic postural assessments Performance assessments
Antantoaxial joint
Pivot joints allow movement in predominantly one plane of motion
What type of exercise is a single-leg power step-up categorized as?
Plyometric-power
Describe HR training zone 1
Purpose = build aerobic base/aid in recovery Intensity = 65-75%
Physiologic and Training Consideration for Seniors (Read Summary)
Resistance Training For Seniors
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment
Resistance development
--- occurs when the shoulder blades move toward the midline.
Scapular retraction.
Back Exercises Strength
Seated Cable Row Seated Lat Pull Down
The following is the best example of zone 3 cardio?
Sprinting
Leg Exercises Power
Squat Jump Tuck Jump
Name three disaccharides.
Sucrose, lactose, and maltose
What type of joint is named as such because it has a joint cavity?
Synovial
What are examples of strength exercises?
Total body = lunge to two arm dumbell press; squat, curl, to two arm press Chest = flat dumbbell chest press; barbell bench press Back = seated cable row; seated lat pulldown Shoulder = seated dumbbell shoulder press; seated shoulder press machine Biceps = seated two arm dumbbell biceps curl; biceps curl machine Triceps = cable pushdown; supine bench barbell triceps extension Legs = leg press; barbell squat
What training concerns are important to know for diabetic clients?
While for the most part they can train like any healthy person who is unconditioned, the personal trainer should: 1. avoid any exercise (including walking) that could cause foot microtrauma. Use low-impact exercise activities. Avoid plyometric training. 2. be careful about advising on carbohydrate intake or insulin use 3. Daily exercise is recommended to create more stable glucose management and maximal caloric expenditure. 4. SMR may be counter indicated, especially if the client has peripheral neuropathy.
What is the recommended repetition tempo for resistance training in Phase 5 of the OPT model?
X/X/X (as fast as can be controlled)
What happens in the presence of higher fat levels?
body decreases glycogen synthesis --> chronically elevated levels of blood sugar
Miguel is a 20-year-old client with a desired training intensity of 50% of his maximal heart rate. He has a resting heart rate of 35 bpm. Calculate Miguel's target heart rate.
a. 118 beats per minute
_____ is caused by a tight agonist muscle decreasing the neural drive to its functional antagonist. a. Altered reciprocal inhibition b. Synergistic dominance c. Autogenic inhibition d. Arthrokinetic dysfunction
a. Altered reciprocal inhibition
_____ is produced primarily in the ovaries in the female and gives rise to female secondary sexual characteristics
a. Estrogen
The Durnin-Womersley percent body fat test includes the __________ as a site for testing.
a. Iliac crest
_____ refers to a position on the same side of the body.
a. Ipsilateral
Which of the following is a benefit of performing self-myofascial release after a workout?
a. It helps speed up the recovery.
What is blood pressure (BP)?
a. It is the pressure of the circulating blood against the walls of the blood vessels.
Which is the preferred pulse point to record a person's heart rate?
a. Radial artery
Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise?
a. Seated cable row exercise
Which of the following is true of stage III of a stage training exercise program?
a. The warm-up phase for clients with a heart rate between 65 percent and 75 percent is about 10 minutes.
The primary role of the _____ is to ensure proper cellular function. a. respiratory system b. immune system c. integumentary system d. endocrine system
b. immune system
High-volume training with low intensity produces an:
b. increased metabolic rate.
A _____ is the functional unit of the nervous system that merges collectively to form nerves. a. tendon b. neuron c. vein d. cartilage
b. neuron
Ice skating is an example of a _____.
b. reactive-power exercise
Credibility can be obtained by ___________.
c. Being a role model
Which of the following consists of the first seven vertebrae starting at the top of the spinal column and provides support and motion for the head? a. Thoracic vertebrae b. Lumbar vertebrae c. Cervical vertebrae d. Sacral vertebrae
c. Cervical vertebrae
Why should fitness professionals set a session plan before beginning training sessions for clients?
c. It helps fitness professionals keep track of a client when they have several clients.
A new client tells the personal trainer that although he exercises occasionally, he is now ready to try a different approach to become a regular exerciser. This an example of which section of the Stages of Change model?
c. Preparation
Identify the purpose of stretch-shortening cycles.
c. To produce the necessary force to change the direction of an object's center of mass efficiently
In which of the following cases should the medicine ball rotation chest pass be avoided?
c. When the client has potential back problems
Multiplanar step-up to balance is an example of a _____.
c. balance-strength exercise
Anterior oblique subsystem (AOS)
creates stability from the trunk thru the pelvic floor and the hips. (connects core to opposite legs)
Proprioception
cumulative sensory input to the CNS from all the mechanoreceptors that sense body position and limb movement our sense of body position Located in the skeletal muscle, joint capsules, and tendons and provide information about body positioning.
proprioception
cumulative sensory of mechanoreceptors that sense body position and limb movements.
Axon
cylindrical projection from the cell body that transmits nerve impulses to other neurons or effector sites Long fiber that carries impulses away from the cell body of a neuron
A squat jump with stabilization exercise requires a client to hold the landing position for about _____.
d. 3-5 seconds
How long does pressure need to be held on the tender spot while using self-myofascial release?
d. 30 seconds minimum
Which of the following is a similarity between association and dissociation strategies during exercise?
d. Both allow clients to shift their focus during exercise.
Which of the following muscles does the single-leg balance engage?
d. Gluteus Maximus
_____ is the movement of the arm or thigh in the transverse plane from a lateral position to an anterior position when the joint is in an anteriorly flexed position.
d. Horizontal adduction
repetitive stress injury
injury due to pattern overload
Identify a goal of Maximum Strength Training.
d. To improve peak force
Which of the following constitutes the local stabilization system?
d. Type I muscle fibers
What are the different kinds of support?
instrumental, emotional, informational, companionship
the ventricles function
pump blood through the body
during static postural assessments, when checking the knees, where should they be aligned with the feet
w/ second and third toes of feet
Summary Chart of OPT Model
.
The Progression Continuum
.
Adductor Brevis
...
Adductor Longus
...
Adductor Magnus - Posterior Fibers
...
Biceps Femoris - Long Head
...
Biceps Femoris - Short Head
...
Brachialis
...
Brachioradialis
...
Gastrocnemius
...
Gluteus Minimus
...
Gracilis
...
Levator Scapulae
...
Longus Capitis
...
Longus Coli
...
Pectineus
...
Scalenes
...
Semimembranosus
...
Semitendinosus
...
Sternocleidomastoids
...
Supraspinatus
...
Tensor Fascia Latae (Including the Iliotibial Band)
...
Triceps Brachii
...
Vastus Intermedius
...
Vastus Lateralis
...
Vastus Medialis
...
What are mesocycles?
1-3 month training periods
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model.
0-60 seconds
knee valgus and what it indicates
"knock knees" when knees turn inward indicates: decreased hip abductor decreased external rotation strength restricted ankle dorsiflexion increased hip adductor activity
How are bones constantly renewed?
"remodeling" process = follows lines of stress placed on the bone (bad leads to more bad) -broken down/removed by OSTEOCLASTS -new bone by OSTEOBLASTS
What exercise is considered a Leg-Stabilization Exercises?
- Ball Squat - Multiplanar Step-Up to Balance
What exercise is considered a total-body Stabilization Exercises?
- Ball Squat, Curl to Press - Multiplanar Step-Up Balance, Curl, to Overhead Press
What exercise is considered a Triceps-Strength Exercises?
- Cable Pushdown - Supine Bench Barbell Triceps Extension
What exercise is considered a Shoulder-Power Exercises?
- Front Medicine Ball Oblique Throw - Overhead Medicine Ball Throw
What exercise is considered a Leg-Strength Exercises?
- Leg Press (Hip Sled) - Barbell Squat
What exercise is considered a Back-Power Exercises?
- Medicine Ball Pullover Throw - Soccer Throw
What exercise is considered a Back-Strength Exercises?
- Seated Cable Row - Seated Lat Pulldown
What exercise is considered a Shoulder-Strength Exercises?
- Seated Dumbbell Shoulder Press - Seated Shoulder Press Machine
What exercise is considered a Biceps-Strength Exercises?
- Seated Two-Arm Dumbbell Biceps Curl - Biceps Curl Machine
What exercise is considered a Biceps-Stabilization Exercises?
- Single-Leg Dumbbell Curl - Single-Leg Barbell Curl
What exercise is considered a Shoulder-Stabilization Exercises?
- Single-Leg Dumbbell Scaption - Seated Stability Ball Military Press
Balance-Stabilization Exercises
- Single-leg balance - Single-leg balance reach - Single-leg hip internal and external rotation - Single-leg lift and chop - Single-leg throw and catch
What are movements in the transverse plane? (rotational/diagonal movements)
-Internal rotation = joint rotation toward midline -External rotation = joint rotation away from midline -Horizontal abduction = movement from anterior position to lateral position -Horizontal adduction = movement from lateral position to anterior position Ex: cable trunk rotations, dumbbell chest fly, throwing ball/Frisbee, golfing
What to consider about arthritis?
-arthritis =inflammatory condition of joints -osteoarthrisis =degenerative cartilage -rheumatoid arthritis = degenerative joint Recommendations: -need to change exercise if pain last > 1 hr -avoid high intensity or high repetition -low volume circuit program or multiple session format is best -be aware that steroids increase fracture risk -these individuals have decreased strength/proprioception, decreased ability to balance while standing, loss of knee extensor strength
At what point do you refer someone to their physician concerning their blood pressure?
-between 120/80 and 139/89 they should be monitored and referred to their physician if the prehypertensive state is accompanied by any other symptoms of heart disease. -above 140/90 - refer to physician for further evaluation
What to consider about coronary heart disease?
-caused by atherosclerosis -treatment = aggressive multidisciplinary lifestyle intervention Recommendations: -stay in upper safe limit exercise (HR) -monitor own heart rate -use rate of perceived exertion (0-11)/talk test to measure intensity -aerobic low intensity exercise recommended -need to be exercising for 3 months before starting resistance training -use circuit or PHA training system
Describe myofibrils
-contain myofilaments such as actin (thin) and myosin (thick) -actin/myosin form repeating sections separated by Z lines (each section is a sarcomere)
groove
-depression that allows blood vessels & nerves to pass -furrow
What to consider about seniors exercising?
-higher BP -arteriosclerosis (normal), atherosclerosis (self caused), peripheral vascular diseases BP considerations: -prehypertensive = 120/80 to 139/89 -at risk = 140/90+ Recommendations: -self myofascial release and static stretching -stage 1 and 2 cardio -stabilization training -pick exercises not prone to falls or foot problems -30-60 mins/day or 8-10 min bursts -progress to free sitting or standing exercises when possible
What are the primary endocrine glands?
-hypothalamus -pituitary -thyroid -adrenal glands
Describe the ATP-PC System.
-immediate use -simplest/fastest -occurs w/ oxygen -activated by onset of activity -provides energy for HIGH INTENSITY SHORT DURATION -transfers phosphate from phosphocreatine to an ADP molecule
tuberosity
-projection that is a site of muscle & ligament attachment -large, rounded projection; may be roughened
crest
-projection that is a site of muscle & ligament attachment -narrow ridge of bone; usually prominent
What is GAS?
General adaptation syndrome = describes how the body responds and adapts to stress
Power Level Resistance Training
Phase 5 - ability of neuromuscular system to produce the greatest force in the shortest time. Commonly uses supersets. Heavy and light weight used to move as fast as possibly while under control
In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible?
Phase 5 Power
Shoulder Exercises Stabilization
Single Leg Dumbbell Scaption Seated Ball Military Press
stroke volume
The amount of blood ejected from the heart in one contraction. average is between 70mL and 90mL
During a training program, muscular endurance and stabilization adaptations are best developed with?
a rest interval of 0-90 seconds
A protein is made of --- that are linked together.
amino acids
stroke volume
amount of blood pumped out with each contraction
commonly underactive/lengthened muscles associated with Pronation distortion syndrome
anterior tibialis posterior tibialis gluteus maximus gluteus medias
commonly underactive/lengthened muscles associated with Lower crossed syndrome
anterior tibialis posterior tibialis gluteus maximus gluteus medius transverse abs
nerve impulses
consecutive linking of neurons by electrochemical signals that travel throughout the nerve fibers
When asking pre-assesment questions,, what can be a side effect from wearing high heels?
constant plantar flexion = tight gastrocinemius, soleus, and achilles tendon leads to knee and low back pain, decreased dorsiflexion and overpronation of foot and ankle (ultimately flattening the foot)
hypomobility
decrease in normal movement and functionality of a joint, which affects ROM
what do Beta blockers do to heart rate and blood pressure?
decrease them
Past injuries: low back injuries cause
decreased neural control to core muscles causing poor spine stabilization
Past injuries: ankle sprains cause
decreased neural control to glutes medius and maximus
Past injuries: knee injuries cause
decreased neural control to muscles that stabilize the patella (knee cap)
What is the result of too long a rest period?
decreased neuromuscular activity and decreased body temperature
head protruding forward in pulling and pushing assessments are caused by what underactive muscles?
deep cervical flexors
Range of Motion (ROM)
degree of movement that can be achieved in a specific joint without causing pain
What are the goals of core training?
develop optimal lvls of neuromuscular efficiency, stability, and functional strength 1) intervertebral stability (neuromuscular) 2) lumbopelvic stability (neuromuscular) 3) movement efficiency (functional strength) -clients begin at the highest level at which he can maintain stability and optimal neuromuscular control
What are open chained exercises?
distal extremities (hands/feet) are NOT IN fixed position and force applied is great enough to overcome resistance; typically applies for free weight training -bench press, lat pull down, leg extension machine
if low back rounds during single leg, and overhead squat assessments, what are the overactive muscles?
hamstrings rectus abdominus
during static postural assessments, when checking the LPHC, what is a good method to check this?
have client stand against a wall w/ paper on the wall behind pelvis, and mark place marks on the paper @ level of either hip bone
What is force?
interaction that results in acceleration or deceleration of an object; characterized by magnitude and direction
if low back rounds (posterior pelvic tilt) during single leg, and overhead squat assessments, what are the underactive muscles?
intrinsic core stabilizers gluteus maximus erector spinae
when preforming static postural assessments you should NOT _________ clients
microanalyze
push-up test measures
muscular endurance in upper body (mostly the pushing muscles)
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension is know as ---.
muscular hypertrophy
Thoracic 12
name of spine section and how many vertebrae?
cervical 7
name of spine section and how many vertebrae?
coccyx 4
name of spine section and how many vertebrae?
pelvo-ocular reflex
nuero motor response of the pelvic gridle an dlower extremity that helps orientate body region in response to head position and visual cues
What is a motor unit?
one motor neuron and the muscle fibers it innervates with
antagonists
oppose prime movers
When asking pre-assesment questions, asking about past injuries is important why?
previous injuries STRONGLY PREDICTS future musculoskeletal injuries
stabilization system
prime function or provide support and stabilization
Motor output
response to stimuli that activates movement in organs or muscles
for obese populations, focus should mostly be on getting them moving, and less on properly assessing them. what is the preferred cardiorespiratory test to use?
rockport walk test
mechanoreceptors
senses distortion in the body tissue
scapula
shoulder blade
reciprocal inhibition
simultaneous contraction of a prime mover and relaxation of the antagonists to allow movement
What is reciprocal inhibition?
simultaneous relaxation of one muscle and the contraction of antagonist
What does the overall strength of a muscle contraction depend on?
size + # of motor unit
To prevent negative effects from training (decoining energy levels, hormonal and immune responses, etc.), what is the maximum duration of a training session?
60-90 minutes
Cardiorespiratory Assessment Zones poor: Zone 1 (what %'s HRmax?) fair: Zone 1 (what %'s HRmax?) average: Zone 2 good: Zone 2 very good: Zone 3
65-75% HRmax
Osteoarthritis
Arthritis in which cartilage (of the joints) becomes soft, frayed, or thins out, as a result of trauma or other conditions.
Rheumatoid Arthritis
Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft tissue, and extension of synovial tissue over articular cartilages that have become eroded.
What is beneficial about stability balls?
-increase stability demand -reinforce proper posture during squat -greater ROMs -not recommended for use w/ max force building exercises
Gluteus Maximus
...
What are microcycles?
1 week plans inside mesocycles
What are macrocycles?
1 year of training (annual plan)
*Benefits/Purpose of Stability Balls (Swiss Balls)
1. Primarily used to increase the demand for stability in an exercise, but can also be used to reinforce proper posture during squatting movements. 2. Can create greater ranges of motion during certain exercises CAUTION: Stability ball training is not recommended during (5) maximal lifts using heavy loads
osteoclasts
-cells that dissolve bone tissue -used in bone repair/remodeling
sinus
-opening that allows blood vessels & nerves to pass -cavity within a bone, filled with air & lined with mucous membrane.
hematopoisis
-the formation of blood cells within the red marrow of bones
What are the 3 levels of core training?
1) core stabilization training (phase 1) -improve neuromuscular efficiency and intervertebral stability -ex: marching, floor bridge, floor prone cobra, plank 2) core strength (phase 2, 3, 4) -improve dynamic stabilization, concentric strength, eccentric strength, neuromuscular efficiency -ex: ball crunch, back extensions, reverse crunch, cable rotations 3) core power (phase 5) -improve rate of force production -ex: rotation chest pass, ball medicine ball pullover throw, front MB oblique throw, soccer throw
What is the daily recommendation for physical activity for children and adolescents?
60 minutes per day
3 Levels of Balance Training
Balance-Power Exercises Balance-Strength Exercises Balance-Stabilization Exercises
Name six functions that decrease as a result of dehydration.
Blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to skin
Which of the following is a similarity between physical therapy and athletic training?
Both professionals require individuals to obtain a license.
Name three monosaccharides.
Glucose, fructose, and galactose
What is speed the product of?
Stride rate x stride length -referring to straight ahead speed = distance covered divided by time
BOSU Balls are used in what phases of the OPT?
They are used in Phases 1 and 2; and also can be used in Phase 5 for certain plyometric exercises.
Which of the following tests should a trainer use in his cardiorespiratory assessment to determine in which heart rate and training zone the training should begin?
YMCA step test
Jenna is an active member of a fitness club who regularly attends her fitness program. However, she has to go on a three-week long trip to another city, which will disrupt her exercise schedule. In order to maintain her progress at the fitness club, she decides to stay at a hotel that has a gym. Which of the following strategies has Jenna utilized?
c. Problem-focused coping
In the human body, the ankle is more _____ to the hip than the knee.
c. distal
40-yard dash measures what
measures acceleration and speed
What is autogenic inhibition?
neural impulses that sense tension > than the impulses that cause muscles to contract -stretches should be held long enough for the GTO to override signal from muscle spindles (30s)
What is the speed of muscular exertion limited by?
neuromuscular coordination
What is the nervous system's motor function?
neuromuscular response to sensory info ex: transmit nerve impulses from brain/spinal cord to the effector sites
Law stating that soft tissue models along the lines of stress.
Davis's law
greenstick fracture
-a bone fracture where the bone is not broken completely. -this fracture is common in children, whose bones have relatively more collagen in their matrix and are more flexible than those of adults
spine
-projection that is a site of muscle & ligament attachment -sharp, slender, often pointed projection
appendicular skeleton
-the portion of the skeleton that contains the appendages
axial skeleton
-the portion of the skeleton that contains the skull, vertebral column, and rib cage
lacunae
-the small cavities in bone tissue where osteocytes are found
What are the two subcategories of type 2 muscles?
-type 2a = higher oxidative capacity, slower fatigue; called "immediate fast twitch fibers" -type 2b = low oxidative capacity, quicker to fatigue
*How does training volume affect specific adaptations?
.
During the pushing/pulling assessment, you notice your client's shoulders elevate, what strengthening exercise would you perform with them?
Ball Cobra
Name four core-strength exercises.
Ball Crunch, Back Extensions, Reverse Crunch, Cable Rotations
Type II Muscle Fibers
Fast Twitch or white fibers (white because of low mitochondria) Single contraction of facilitated muscle, max contraction contain small numbers of capillaries (exchange of oxygen and carbon dioxide take place) , mitochondria (POWERHOUSE OF THE CELL, protein that holds oxygen) and myoglobin (red pigment and where food is converted into energy) fewer capillaries means less oxygen fewer mitochondria decreases the amnt of oxygen uptake Type II muscle fibers produce more speed and strength
During a singles leg squat assessment, a personal trainer notices his clients knees drifting inward. Which of the following muscles is probably underactive?
Gluteus medius
List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model.
Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises; 70-80% intensity; 0-60 seconds rest
Drop Sets
Perform set to failure, then remove small percentage of weight and do till failure. Used amongst experienced lifters/body builders
How does resistance training affect bone density?
Resistance training can increase bone density by about 5%. Unfortunately, this is not enough to ensure resistance against a fall (20%). Instead it is recommended that focus be on preventing falls (flexibility, core, balance)
Explain Phase 2's (Strength Endurance) use of the superset.
This phase utilizes supersets in which a more stable exercise (such as a bench press) is immediately followed with a stabilization exercise with similar biomechanical movements (such as a stability ball push-up_
During a Pushing assessment, what are the probable overactive muscles when a client's shoulders elevate and/or the head moves forward?
Upper trapezius, sternocleidomastoid, and levator scapulae
Which of the following is true of the interval sessions in a stage training exercise program?
a. It should ideally be in the work-to-rest ratio of 1:3.
Mark performs a whole body vibration exercise that focuses on the gluteus maximus, quadriceps, and erector spinae. He has no previous history of back or shoulder problems. However, with time, Mark begins to complain of pain in the neck and middle back regions. Which of the following is most likely to have led to his discomfort?
c. Looking up during the exercise
ulna
medial forearm bone
Kinetic chain
nervous system, skeletal system and muscular system
head protruding forward in pulling and pushing assessments are caused by what overactive muscles?
upper traps sterncleidomastoid levator scapulae
shoulder elevation in pulling and pushing assessments are caused by what overactive muscles?
upper traps sterncleidomastoid levator scapulae
Body Mass Index (BMI) is a quick and easy method to determine:
wether a clients weight is appropriate for his or her height.
What are the characteristics of power (phase 5) of OPT?
-increase rate of force production (or speed of muscle contraction) -power = force x velocity -should train both heavy and light loads -combines strength exercise w/ power exercise (explosive stuff)
What are the characteristics of strength endurance (phase 2) of OPT?
-increase stabilization endurance, hypertrophy, strength -superset techniques in more-stable exercise then with stabilization exercise in similar motion
What are the characteristics of maximal strength training (phase 4) of OPT?
-increasing load placed on body -improves recruitment of more motor units -rate of force production -motor unit sync -rest periods may increase as loads get heavier
What are Golgi tendon organs?
-located where skeletal muscle fibers insert into tendons of skeletal muscle -sensitive to changes in muscular tension and rate of tension change -activation causes the muscles TO RELAX (preventing excessive stress) Think: sensitive to tension, so wants to do opposite = relax
Describe the oxidative system
-long term use -slowest, most complex -ability to produce energy for indefinite period of time -requires oxygen -happens via aerobic glycolysis, Krebs cycle, ETC -complete metabolism of single glucose molecule produces 35-40 ATP
What are the training strategies of the strength endurance training?
-moderate loads and repetitions (8-12) -perform 2 exercises in superset: one traditional strength exercise in stable environment (bench press) and one stabilization exercise in less stable but controlled environment (stability ball push up)
What to consider about chronic lung disease?
-restrictive lung disease = due to fibrous lung tissue causing decreased ability to expand -chronic obstructive lung disease = altered airway through lungs caused by airway obstruction caused by mucus production Recommendations: -use lower body cardiorespiratory and resistance training -use PHA system -40 to 60% peak work capacity, work up to 20-45 min -adequate rest intervals
hyoid bone
-the only bone in your body that does not directly articulate with any other bone
Describe the kinds of synovial joints.
1) Gliding joints = no rotation, slide past each other (ex: carpals of hand) 2) condyloid joints = formed by fitting condyles of one bone into cavities of others, moves in one plane (ex: knee) 3) hinge joints = uniaxial, moves in sagittal plane (ex: elbow) 4) saddle joints = one bone fits like saddle on another; moves in two planes (sagital, joint of thumb frontal)= (the only ex: carpometacarpal) 5) pivot joints = only one axis, moves in one plane of motion (tranverse) ex: radioulnar 6) ball and socket joints = most mobile of joints, moves in 3 planes (ex: shoulder)
Describes the exercise selection continuum regarding the training level and type of exercise appropriate.
1) stabilization level -total body -multijoint or single joint -controlled unstable 2) strength level -total body -multijoint or single joint 3) power level -total body -multijoint (explosive)
Hypertension
Consistently elevated arterial blood pressure, which, if sustained at a high enough level, is likely to induce cardiovascular or end-organ damage.
Name four nutritional guidelines for lean body mass gain.
Consume 4 to 6 meals per day, spread protein intake throughout day, take advantage of the post-workout window of opportunity to have protein and carbohydrates, don't neglect the importance of carbohydrate and fat intake
In the human body, the right foot is --- to the left hand.
Contralateral.
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
Estimated Average Requirement
Dynamic stretching requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations
Functional Flexibility
Which muscle is responsible for concentrically accelerating plantar flexion?
Gastrocnemius
Name benefits of suspension body-weight training.
Increased muscle activation, low compressive loads to the spine, increased performance, potential increase in caloric expenditure, improvements in cardiovascular fitness
What are four types of support mechanisms to help clients reach their health and fitness goals?
Instrumental support, emotional support, informational support, and companionship support
*Hypertrophy Training (Phase 3) Summary
Know all of the resistance training acute variables and tempo for core
Describe the different types of muscle relationships.
Length tension relationships = resting length of muscle and tension the muscle can produce at this resting length -optimal muscle length = when actin and myosin filaments have the greatest degree of overlap, allow for max connections, allow for max force production Force velocity curve = relationship of muscle's ability to produce tension at differing shortening velocities (the faster you lift, the harder it gets) Force couple relationships = muscle groups working tgt to produce movement around a joint -internal/external obliques = trunk rotation -upper trap/lower serratus ant = upward rotation of scapula -glut max, quads, calf = hip/knee extension during walking, running, etc -gastroc, peroneus longus, tibialis post = performing plantar flexion at the foot ankle complex -deltoid and rotator cuff = shoulder abduction
Transverse plane motion occurs around an --- axis.
Longitudinal.
When a client is performing the overhead squat assessment from the lateral view, which of the following kinetic chain checkpoints are you observing?
Lumbo pelvic hip complex and shoulder complex
Name four core-stabilization exercises.
Marching, Floor Bridge, Floor Prone Cobra, Prone Iso-abs
venuoles
Start flow of blood back to the heart; smaller extensions of veins
Superficial Erector Spinae
Superficial; Iliocostalis, Longissimus, & Spinalis
Structural Efficiency
The alignment of each segment of the human movement system (HMS), which allows posture to be balanced in relation to one's center of gravity.
For obese clients, what should be the calorie expenditure goal per workout or per week?
They should start by expending 200 to 300 kcal per session, with a minimum weekly goal of 1250 kcal. This should be progressed to 2000 kcal per week.
Name two functions that are retained as a result of dehydration.
Water and sodium
What is an indicator that a female client's ankle complex will be in a plantar flexed position for extended periods of time based on occupation?
Wearing dress shoes (high heels)
Which of the following is part of the subjective information gathered in a fitness assessment?
c. Occupation
The knees on a squat should __________.
c. Track in line with the 2nd and 3rd toes
A client is performing a standard push-up and the trainer notes a low-back arch. Which of the following muscles are most likely weak or underactive?
c. Transverse abdominis
When performing the single-leg dumbbell scaption, what is the immediate regression?
c. Two legs
Reactive training improves neuromuscular efficiency and improves the range of speed set by the _____.
c. central nervous system
What is frontside mechanics?
triple flexion of ankle, knee, and hip as a unit -proper alignment of lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis -associated w/ better stability, less braking forces, increasing forward driving forces
Describe type 2 muscles
-fast twitch -white fibers -fewer capillaries, mitochondria, myoglobin -decreased oxygen -larger size -more force -quick fatigue -short term contractions (force and power)
epicondyle
-projection that is a site of muscle & ligament attachment -raised area on or above a condyle.
Tendon
Connects muscle to bone
Name two high carbohydrate diets. Both of these have a carbohydrate content of greater than 60%.
Dean Ornish diet and the Pritikin diet
Endocrine Glands
Glands of the endocrine system that release hormones into the bloodstream
Performing a multiple number of sets for each exercise is an example of which type of resistance-training system?
Multiple-set
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise.
Multiple-set system
What effect do Diuretics have on a client's Blood pressure and Heart Rate?
No effect Heart Rate No effect & Decrease Blood pressure
Back Exercises Stabilization
Standing Cable Row Ball Dumbbell Row
What are four common ways a stressor causes breakdown or injury?
Stress fractures, muscle strains, joint pain, emotional fatigue
*Training plan
The specific outline, created by a fitness professional to meet a client's goals, that details the form of training, length of time future changes and specific exercises to be performed.
*Repetition tempo
The speed with which each repetition is performed.
*What is a big benefit of using Cable Machines?
They allow similar freedom of movement as free weights, yet most exercises do not require a spotter.
Which of the following is a disadvantage of fitness professionals as independent contractors?
They are not employed by the club and therefore receive no benefits.
The primary purpose of a business.
To create and keep a loyal customer base or following
cardiac output
What is the term used to described the amount of blood pumped by the heart per minute? (SV x HR)
In which of the following scenarios would energy be mostly derived from anaerobic metabolism?
When an athlete increases the intensity of an activity.
Is resistance training safe or effective in children and adolescents?
Yes, it is both safe and effective.
Can children and adolescents make significant levels of strength gains from resistance training? Can they develop beyond what is normally associated with growth and development for their demographic?
Yes. Yes
Name six low carbohydrate diets that each have a carbohydrate content of 21-42%.
Zone diet, Carbohydrate Addicts diet, Abs diet, South Beach diet, Sugar Busters diet, Testosterone diet
What zone would a client start in if they had an Excellent average score on the YMCA step test?
Zone three (86-95% HR max )
An eccentric motion is synonymous with _____.
c. deceleration
Describe myofascial release.
-focuses on neural + fascial system -gentle pressure onto elastic muscle fibers stimulates GTO --> autogenic inhibition --> decreases muscle spindle excitation --> release tension -sustain pressure for 30s
What effect do Calcium-channel blockers have on a client's Blood pressure and Heart Rate?
Increase& no effect or Decrease Heart Rate Decrease Blood Pressure
Performance Benefits of Resistance Training
Increased coordination Increased endurance Increased strength Increased power
*Benefits of Suspension Bodyweight Training
Increased muscle activation Low compression loads to the spine Increased performance Potential increase in caloric expenditure Improvement in cardiovascular fitness
Total Body Exercises Strength
Lunge to Two Arm Dumbbell Press Squat to Two Arm Press
What is the goal for strength endurance, hypertrophy, and maximum strength training of OPT?
Maintain stabilization endurance while increasing prime mover strength
The most important thing within the first few years of starting a business
Maintaining current customers
Making a good first impression includes the following:
Making eye contact, introducing yourself by name and getting the client's name, smiling, shaking hands with the client, remembering and using the client's name, using good body language
How well do children perform short duration (10-90 sec.) high intensity exercise? Why?
Not well because they produce less glycolytic enzymes (thereby limiting glycolysis) that are required to support sustained anaerobic power. Ensure children have adequate, planned rest intervals.
Applying the OPT Model for the Goal of Increasing Lean Mass (Hypertrophy)
Program is cycled through the first 4 phases of the OPT model. Phase 4 is added here to increase the strength capacity to allow the client to train with heavier weights in the future. Cycling back to lower phases (1-2) will allow for rest.
Pyramid System
Progressive or regressive step approach to increase or decrease weight. Lt.-Heavy 10-12 reps with light and 1-2 sets with heavy
What are some of the physiological changes associated with aging as it pertains to exercise and training?
Reductions in: -maximal attainable heart rate -cardiac output -muscle mass -balance -coordination (neuromuscular efficiency) -connective tissue elasticity -bone mineral density
Which of the following should a fitness professional working as a personal trainer do if his or her client suffers from shortness of breath after a low-intensity workout?
Refer the client to a physician.
What is the basis for identifying muscle imbalances? What are the 3 primary postural distortion patterns?
Static postural assessment -Pronation distortion syndrome = flat feet, lock knees -Lower crossed syndrome = arched lower back -Upper crossed syndrome = forward head, rounded shoulders
Performing two exercises in rapid succession with minimal rest is an example of which type of resistance-training system?
Superset
*Training volume
Amount of physical training performed within a specified period.
What is stroke volume?
Amt of blood pumped out of heart per contraction -It is the difference between end diastolic volume and end systolic volume -120ml EDV and 50 ml ESV = SV 70ml
Nerve Impulses
The nervous system uses these to transmit messages from one part of the body to another
What should each cardio session have?
Warm up, conditioning, cool down -general vs specific warm up = 5-10 mins of low to moderate intensity -cool down = to restore back to normal condition (at rest, 15-20% blood to skeletal muscles; during exercise, 80-85% blood to skeletal muscles; plasma volume can decrease by 10-20% during intense exercise)
A microcycle consists of an?
Weekly training plan.
Synergistic Dominance
When synergists take over a function of weak agonist (prime mover)
When is a fitness professional awaiting continuing education units (CEUs) required to send his or her course information to the National Academy of Sports Medicine (NASM)?
When the CEU provider is not certified by NASM.
Are injuries common with youth/children in resistance training? What kinds of injuries to they sustain?
While injuries happen, they are at a lower risk than when participating in a sport. Typical injuries (usually due to improper supervision, poor technique, and improper progressions) include sprains (injury to a ligament) and strains (injury to a tendon or muscle).
The --- estimates an individuals cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for standard time limit.
YMCA 3-minute step test
The _____ is an imaginary bisector that divides the body into front and back halves.
c. frontal plane
Body Mass Index (BMI) is a quick and easy method to determine:
c. whether a client's weight is appropriate for his or her height.
What are stretch-shortening cycles?
eccentric and concentric contractions repeated as a series
Golgi tendon Organs (GTO)
tendon organs located at the musculotendinous junction where the muscle and tendon join Measures tension on a muscle "Tension-O-Meter"
functions of blood
transport oxygen, fight infection, regulate temp & regulating homeostasis
Functions of Blood
transport oxygen, fight infection, regulate temp & remove waste
What is backside mechanics?
triple EXTENSION of the ankle, knee, and hip as a unit -proper alignment of rear leg and pelvis, includes ankle plantarflexion, knee extension, hip extension, neutral pelvis -associated w/ stronger push phase, including hip knee extension, gluteal contraction, backside arm drive
What are mechanoreceptors?
Golgi tendon organ (GTO) + muscle spindle fibers GTO: sense muscle tension Muscle Spindle Fibers: senses muscle lengthening GTO: relaxes the muscle in response Muscle Spindle Fibers: contracts the muscle in response GTO: normal rxn to avoid injury Muscle Spindle Fibers: normal rxn to avoid injury
What is the kinetic chain?
Interaction of nervous, skeletal, muscular systems responsible for human movement
*Strength Endurance Endurance Training (Phase 2) Summary
Know all of the resistance training acute variables and the tempo for core
Characterized by an anterior tilt to the pelvis (arched lower back)
Lower crossed syndrome
What is peak metabolic equivalent (MET) method?
METs used to describe energy cost of physical activity as multiples of resting metabolic rate. 1 MET = 3.5 mL 02 kg min or equivalent to avg resting metabolic rate of adults
What is the Strength level designed to do?
Maintain stability while increasing the amount of stress placed on the body for increased muscle size and strength. It is a necessary progression for those desiring: increased caloric expenditure increased muscle size increased muscular strength increased bone mineral density
Tetosterone
Male hormone that promotes muscle growth.
What is the recommended resistance training exercise selection for Phase 2 of the OPT model?
Perform 1 strength exercise superset with 1 stabilization exercise
Name three postural distortion patterns that might be seen during a static postural assessment.
Pronation distortion syndrome, lower crossed syndrome, upper crossed syndrome
What are nine nutritional guidelines for weight loss?
Spread protein, carbohydrate, and fat consumption throughout the day; choose whole grains and vegetables over refined grains and simple sugars; eat 4 to 6 meals per day; avoid empty calories; drink plenty of water; weigh and measure foods for one week to get a better understanding of caloric intake; make small decreases in calories and increase activity; consume less that 10% of calories from saturated fat; limit alcohol consumption
lamellae
layers of calcification that are found in bone osteons
squat test measures
measures 1 rep max on overall lower body strength lower extremity strength
What exercise is considered a Leg-Power Exercises?
- Squat Jump - Tuck Jump
What exercise is considered a total-body strength level exercise?
- Squat, curl, to two-arm press - Lunge to Two-Arm Dumbbell Press
What is the purpose of plyometric exercise?
-ability to train specific movement patterns at a more functionally appropriate speed -only to be incorporated once client has achieved strength base, proper core strength, and balance
fossa
-depression that allows blood vessels & nerves to pass -shallow, basin-like depression in a bone, often serving as an articular surface.
How do children differ from adults in terms of exercise?
-do not typically exhibit plateau in oxygen uptake at max exercise -less efficient (exercise at higher percentage of their peak oxygen uptake) -do not produce sufficient levels of glycolytic enzymes to sustain high intensity exercise -delayed/limited sweating (due to immature thermoregulation) -relatively high peak oxygen uptake levels = has endurance -program recommendations = 60 mins/day
List the balance progressions
-easy to hard -simple to complex -stable to unstable -static to dynamic -slow to fast -two arms/legs to single arm/legs -open eyes to closed eyes -known to unknown (cognitive task)
Describe ligaments
-fibrous connective tissue connect bone to bone -provide static/dynamic stability, proprioception, guidance, limitation of improper joint movement -made primarily of collagen (some elastin) -poor vascularity
What to consider about pregnancy?
-flexibility and core training impt for posture -core stabilization exercises improve pelvic floor strength -not advised in 2nd or 3rd trimesters (supine/prone, torso twist) Recommendations: -static and active stretching, self myofascial release as tolerated -cardio stage 1 (stage 2 only on doctor's advice) -plyometric training not recommended after 1st trimester -after giving birth, women need to focus on posture, joint alignment, muscle imbalances, stability, motor skills, and recruitment of deep core stabilizers
What to cosnider about intermittent claudication/peripheral arterial disease?
-intermittent claudication = +++ symptoms caused by peripheral arterial disease (limping, lameness, pain in lower leg) -peripheral arterial disease = narrowing of major arteries supplying lower extremities Recommendations: -intermittent format -don't exceed established HR upper limit -focus on aerobics, emphasis on walking -don't recommend self myofascial release -phase 1 and 2 suggested -consider leg pain -exercise should cause symptoms = stimulus for increasing local circulation
What does troponin do?
-located on actin -provides binding site for both calcium and tropomyosin when a muscle needs to contract
Describe muscles
-multiple bundles of muscle fibers held tgt by connective tissue -bundle 1 = actual muscle surrounded by epimysium and then wrapped in fascia -bundle 2 = fasicle. This is made up by many individual muscle fibers wrapped by endomysium, then wrapped in perimysium.
What are the 5 components of physical fitness?
-muscular strength -muscular endurance -flexibility -body composition -cardiorespiratory fitness (top priority from standpoint of preventing chronic disease and improving health/quality of life)
In the static postural assessment, what should you check for?
-neutral alignment -symmetry -balanced muscle tone -specific postural deformities Focus on the kinetic chain checkpoints: -foot and ankle -knee -lumbo-pelvic-hip complex (LPHC) -shoulders -head and cervical spine
What is the role of cortisol?
-opposite of testosterone -tissue breakdown -released during stress to maintain energy through breakdown of carbs, fats, protein
What are the characteristics of stabilization (phase 1) of OPT?
-optimal lvls of stabilization strength and postural control -increase proprioception, volume, intensity and decrease rest periods -lasts 4 wks
What to consider about osteoporosis?
-osteopenia is like pre osteoporosis -osteoporosis: -bone mineral density reduced -microstructure disrupted -actual bone proteins altered -commonly affects neck of femur and lumbar vertebrae -primary osteoporosis = normal aging; due to lower production of estrogen/progesterone -secondary osteoporosis = caused by medical condition Recommendations: -fall prevention (for elderly) -combine resistance training w/ flexibility, core, balance training -50 to 90% HR -focus on hips, thighs, back, arms -use stable machines if client cannot get well -plyometric training not recommended -higher intensities (75-85%) needed to stimulate bone formation -minimal 6 months consistent training to have effect
What happens because of abnormal breathing patterns?
-overuse of secondary respiratory muscles (if due to shallow, upper chest breathing) -affect posture (lightheadedness, headaches, dizziness) -can lead to altered carbon dioxide and oxygen blood content (can lead to anxiety) -Inadequate oxygen causing retention of metabolic waste (muscles will feel fatigue and stiff) -Inadequate joint motion can lead to restricted/stiff joints
Describe static stretching
-passively taking muscle to tension point and hold for 30s to 1 min -GTO stimulated --> inhibitory effect produces (autogenic inhibition) -contracting antagonistic muscles while holding stretch can reciprocally inhibit the muscle being stretched --> enhance stretch -during warm up, this should only be used for tight/overactive areas -during cool down, should be used for the major muscles worked on
tubercle
-projection that is a site of muscle & ligament attachment -small, rounded projection or process
head
-projections that help form joints -also known as the epiphysis -bony expansion carried on a narrow neck
ramus
-projections that help form joints -arm-like bar of bone extending like a branch from a larger bone
condyle
-projections that help form joints -rounded articular projection
facet
-projections that help form joints -smooth, nearly flat articular surface
What are the training strategies of the stabilization endurance training phase of OPT?
-proprioceptively challenging environment (stability) -low loads, high repetitions
What is the Rockport walk test?
-record client's Wt -walk 1 mile as fast as possible on a treadmill -record the time -record client's HR -use formula to calculate oxygen consumption
What are acute variables to consider (how each exercise is to be performed)?
-repetition = one complete movement (a/b/c) -set -training intensity = individual effort vs max effort -repetition tempo -training volume = total amt of work performed in specified time -rest interval -training frequency -training duration -exercise selection -There is an inverse relationship between sets, repetitions, and intensity
Describe type 1 muscles
-slow twitch -more capillaries, mitochondria, myoglobin -red fibers -increased oxygen -smaller in size -less force produced -slow to fatigue -long term contractions (stabilization)
What are characteristics of stabilizer muscles?
-smaller in size -type 1 muscle fibers (slow twitch) -prone to weakness ex: -rotator cuff - shoulder -core inner unit - multifidus, transverse abdominus, pelvic floor muscles, internal oblique - stabilize pelvis and spine -knee - VMO, popliteus - knee
What are the training strategies for power training?
-superset: 1 strength and 2 power exercise (perform all power exercises as fast as can be controlled)
Example Template for Stabilization Endurance Training (Phase 1)
.
Example Template for Strength Endurance Training (Phase 2)
.
Peroneus Longus
...
Psoas
...
Rectus Femoris
...
Soleus
...
What are the 5 types of bones?
1) Long = irregular/widened bony ends -consist of compact bone (strength/stiffness) -ex: humerus, femur 2) Short = similar in length/width, cubical in shape -consist of spongy bone (aborbs shock) -ex: carpals, tarsals 3) Flat = thin bones comprise of two layers of compact bone sandwiching spongy bone -protects internal structures/provides attachments for muscles -ex: sternum, scapulae, ribs, cranial bones 4) Irregular = unique shape and functions -ex: vertebrae, pelvic bones, some facial bones 5) Sesamoid = small bones in joint capsules or where tendon passes over joint -improve leverage and protect joints from damage -ex: Patella
What are the 3 levels of balance training?
1) balance stabilization (phase 1) -improve reflexive (automatic) joint stabilization to increase joint stability -involve little joint motion -body placed in unstable environments so it learn show to react -ex: single leg balance, balance reach, hip internal/external rotation, lift and chop, throw and catch 2) balance strength (phase 2, 3, 4) -improve neuromsucular efficiency -involve dynamic eccentric/concentric movement of the balance leg -movements require dynamic control in mid range of motion; isometric stabilization at the end of range of motion ex: single leg squat, single leg squat touchdown, single leg romanian deadlift, multiplanar step up to balance, multiplanar lunge to balance 3) balance power (phase 5) -develop proper deceleration ability to move from dynamic to controlled stationary position; also high levels of eccentric strength, dynamic neuromuscular efficiency, reactive joint stabilization -ex: multiplanar hop w/ stabilization, single leg box hop up/down with stabilization
What are the 3 levels of plyometric training?
1) plyometric stabilization (phase 1) -establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency -ex: squat jump, box jump up/down, multiplanar jump 2) plyometric strength (phase 2, 3, 4) -more dynamic eccentric and concentric movement -improve dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficiency -exercises performed in a repetitive fashion w/ short rest time -ex: squat jump, tuck jump, butt kick, power step up 3) plyometric power (phase 5) -further improve rate of force production, reactive strength, dynamic neuromuscular efficiency, optimal force production -involve entire muscle action spectrum and contraction velocity spectrum -performed as fast and explosively as possible -ex: ice skaters, single leg power step up, proprioceptive plyometrics
What are the different types of resistance training systems?
1) single set system = 1 set per exercise -good for beginning clients or maintenance 2) multiple set 3) pyramid = progressive or regressive step approach -ex: 10-12 reps light to 1-2 reps heavy 4) superset -8 to 12 reps no rest -either two exercises for same muscle group vs antagonist muscle groups 5) drop sets = perform set to failure, drop weight, continue -reps are 2 to 4 -triple drop 6) circuit training system = series of exercises performed one after another w/ minimal rest -low to moderate number of sets (1-3) w/ moderate to high reps (8-20) w/ short rest periods (15-60s) 7) peripheral heart action system = switch between upper and lower body exercises during circuit -distributes blood flow 8) split routine system = train different parts of body on different days 9) vertical loading = progressing workout vertically downwards by alternating body parts trained from set to set -total body exercise -chest -back -shoulders -biceps -triceps -legs 10) horizontal loading = performing all sets of an exercise or body part before moving on to next exercise/body part -3 sets of chest, then 3 sets of back, etc) -appropriate for maximal strength and power training -longer rest periods btw sets
What are the stages of change?
1) stage 1: precontemplation -clients have no intention to change -strategy: education 2) stage 2: contemplation -clients think about becoming more active in the next 6 months, but may have possible misconception -strategy: more education (PTs have huge influence on this group); develop long term motivational programs; discuss ways to deal w/ perceived cons of exercise 3) stage 3: preparation -planning to begin exercising regularly in the next month -unrealistic expectations for change, high risk of disappointment and early dropout -strategy: -clarify goals/expectations -maintain belief of importance -discuss programs -consider client's schedules, preferences, health concerns -ask about previous successful experiences -avoid injury/discomfort prone exercises -discuss building social support network 4) stage 4: action -clients have started to exercise but not yet maintained behavior for 6 months -strategy: education -discuss barriers to exercise -anticipate upcoming disruption -develop actions/solution plans 5) stage 5: maintenance -clients have maintained changes for 6 months and more but tempted to return to old habits of less exercise -strategy: maintenance check in plan; give suggestions tailored to personal preference
What tables to focus on from Chapter 14?
1) table 14.2 training volume adaptation 2) table 14.7 phase 1: stabilization endurance training - all of the resistance training acute variable and tempo for core 3) table 14.8 phase 2: strength endurance training - all of the resistance training acute variable and tempo for core 4) table 14.9 phase 3: hypertrophy training - all of the resistance training acute variable and tempo for core 5) table 14.10 phase 4: maximal strength training - all of the resistance training acute variable and tempo for core 6) table 14.11 phase 5: power - all of the resistance training acute variable and tempo for core
What questions to think about during assessing stage?
1) what experiences has the client had with physical activity in the past? 2) what worked best/least? what contributed to them quitting? 3) what has kept them from exercising in the past 6 months? 4) what did they do when disruptions (holidays, travel) occurred?
What are the 4 different interpretations of communication?
1) what speaker means 2) what speaker say s 3) what listener hears 4) what listener thinks speaker means
What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?
1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets
Time and frequency of balance training programs needed to improve both static and dynamic balance ability?
10 mins a day, 3x/wk for 4 wks
How long does NASM suggest the ActiveDynamic stretching of Power Level Client of the warm-up should last?
10 repetitions of each side
What is the appropriate percentage to increase after each set when performing an Lower extremity strength assessment?
10%-20%
The term "youth" refers to children and adolescents between what ages?
6 and 20
How much extra fluid should a person consume for every 15 to 20 minutes of exercise?
6-12 ounces
Describe the different views during static postural assessment.
Anterior view -foot ankles: straight and parallel (NOT flattened or externally rotated) -knees: inline w/ toes (NOT adducted or abducted) -LPHC: pelvis lvl w/ both anterior superior iliac spines in same transverse plane -shoulders: lvl, NOT elevated or rounded -head: neutral position, NOT tilted or rotated Lateral view -foot ankles: neutral position, leg vertical at right angle to sole of foot -knees: neutral position (NOT flexed nor hyperextended) -LPHC: pelvis neutral position (NOT anteriorly (lumbar extension) or posteriorly (lumbar flexion) rotated) -shoulders: normal kyphotic curve (NOT excessively rounded) -head: neutral position (NOT in excessive extension (jutting forward) Posterior view -foot ankles: heels straight and parallel (NOT overly pronated) -knees: neutral position (NOT adducted or abducted) -LPHC: pelvis level, as above -shoulders: level (NOT elevated or protracted) -head: neutral (NOT tilted or rotated)
Describe the dynamic postural assessments for overhead squat. What does this access?
Assesses dynamic flexibility, core strength, balance, overall neuromuscular control (same as single leg squat) Look for these 5 compensations: Excessive forward lean of LPHC (lateral); probable overactive muscles -soleus, gastroc, hip flexor complex, abdominal complex Probable underactive muscles: -anterior tib, gluteus max, erector spinae Low back arches of LPHC (lateral); Probable overactive muscles: -hip flexor complex, erector spinae, lat Probable underactive muscles: -hamstring complex, intrinsic core stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique pelvic floor) Arms fall forward of Upper Body (lateral) Probable overactive muscles: -lats, teres major, pectoralis major/minor Probable underactive muscles: -mid/lower traps, rhomboids, rotator cuff Feet turn out (anterior) Probable overactive muscles: -soleus, lateral gastroc, biceps femoris (short head) Probable underactive muscles: -medial gastroc, medial hamstring complex, gracilis, sartorius, popliteus Knee moves inward (anterior) **Note that this is the same for single leg squat as well** Probable overactive muscles: -adductor complex, biceps femoris (short head), TFL, vastus lateralis Probable underactive muscles: -gluteus medius/maximus, vastus medialis oblique (VMO)
What are other ways this phase can be progressed?
By increasing the volume (reps, sets) and intensity (load, exercise selection, planes of motion), and by decreasing rest periods.
According to criteria set by the National Academy of Sports Medicine (NASM) Board of Certification, which of the following is included in a certified professional trainer's list of responsibilities?
Conducting personalized assessments for clients.
A client's Head migrates forward when perfoming a pushing assessment, what is a probable underactive muscle?
Deep cervical flexors
In a client with upper crossed syndrome, muscles are lengthened?
Deep cervical flexors Serratus anterior Rhomboids Mid-trapezius Lower trapezius Teres minor Infraspinatus
Test Prep Hint:
For this chapter read through the text and highlight the training guidelines. Have a general idea on how to design a program for the special populations mentioned in this particular chapter. Don't worry too much about the acute variables, but focus on contraindications and more appropriate techniques fos these populations.
Physical Benefits of Resistance Training
Increased tissue (muscle, tendons, ligaments) tensile strength Increased cross-sectional area of muscle fibers Decreased Body Fat
When training in Phase 1: Stabilization Endurance, what is the main method of progression?
Increasing proprioception
Name the four primary areas of focus in Phase 1 Stabilization Endurance Training.
Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination
What are potential results of consuming an excessive amount of iron?
Interference with absorption of other minerals and gastrointestinal irritation
In a client with lower crossed syndrome, muscles are lengthened?
Internal oblique Anterior tibialis Posterior tibialis Gluteus maximus Transversus abdominis Gluteus medius
What are the different muscle actions (iso-)
Isotonic = constant muscle tension -Eccentric = muscle develops tension while lengthening (lengthening = contractile force is LESS than resistive force) -moving in same direction as resistance, decelerates/reduces force -ex: landing from a jump, lowering a weight -Concentric = contractile force is GREATER than resistive force, causing shortening of muscle and visible joint movement -moving opposite direction of force, accelerates/produces force -ex: jumping upward, lifting a weight Isometric = constant muscle length -No visible movement with/against resistance, dynamically stabilizing force -contractile force is EQUAL to resistive force -ex: pausing, stabilizing holds, etc Isokinetic = constant velocity of motion -muscle shortens at constant speed over the full range of motion -muscle tension is maximum throughout the whole range of motion
What assessment is designed to estimate the one-repetition squat maximum and overall lower body strength?
Lower Extremity Strength Assessment: Squat
A client's shoulder elevates when perfoming a pushing assessment, what is a probable underactive muscle?
Mid/Lower Trapezius
Describe joint motion.
Movement in a plane that occurs on an axis running perpendicular to that plane
Describe the global stabilization system
Muscles that attach from the pelvis to the spine -act to transfer loads btw upper and lower extremity -provide stability btw pelvis and spine, provide stabilization and eccentric control of core during functional movements -primary muscles: quadratus lumborum, psoas major, external obliques, portions of internal oblique, rectus abdominis, gluteus medius, adductor complex
The ability of the body to produce high levels of force for prolonged periods of time.
Muscular Endurance
Questions that cannot be answered with a one word answer.
Nondirective or open-ended
Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat.
Nonessential amino acids
*Repetition (or "rep)
One complete movement of a single exercise. Most repetitions will involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit is an example of which type of resistance-training system?
Peripheral heart action
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit.
Peripheral heart action system
What phases of the OPT can make good use of elastic bands?
Phases 1, 2, 5 (during power exercise part of superset)
--- is a questionnaire that has been designed to determine the safety or possible risk of exercising for a client based on the answers to specific health history questions.
Physical Activity Readiness Questionaire (PAR-Q)
A position on or toward the back of the body is called?
Posterior.
Casey is starting up his own personal training business. Which is one of the first things he should do prior to training clients?
Purchase liability insurance.
Which of the following is a characteristic of a deconditioned musculoskeletal system?
Reduced Flexiblity.
What are SMART goals?
S = specific M= measurable A= attainable R= realistic T = timely
If a client's Feet Turn out during the overhead squat assessment, what muscles would be considered Overactive?
Soleus Lateral gastrocnemius Biceps femoris (short head)
What do stabilizers do? What are the associated muscles with exercises?
Stabilize while prime mover and synergist work ex: -hip extension (tranversus abdominis, internal oblique, multifidus - deep muscles in low back) -chest press (rotator cuff) -overhead press (rotator cuff) -row (rotatoe cuff) -squat (tranverse abdominis)
What are the 3 stages of cardio training?
Stage 1: -65-75% HR (12/13 on perceived exertion scale) -work up to 30-60 mins continuous exercise -when they can maintain zone 1 HR for 30 mins 2-3x a week, ready for stage 2 Stage 2: -76-85% HR (14-16 perceived exertion) -focus on increasing workload (speed, incline, lvl) -alternate w/ stage 1 within workouts and between days at first -progress from a work to rest ratio from 1:3 to 1:1 Stage 3: -86-95% HR (17-19 perceived exertion)
Intermittent Claudication
The manifestation of the symptoms caused by peripheral arterial disease. Symptoms include, limping/lameness in lower leg during mild exercise resulting from a decrease in blood supply to the lower extremities.
What is program design?
a plan for specific goals
A certified personal trainer is working for two weeks on a cruise ship as a guest instructor. According to the Code of Professional Conduct, which of the following clients is the personal trainer allowed to train?
a. A 60-year-old man who has cardiac arrhythmia, a written medical clearance to exercise, and prescribed restrictions on which exercises to avoid.
Which of the following is a small chamber located superiorly on either side of the heart that gathers blood returning to the heart?
a. Atrium
if knee valgus occurs in single leg and overhead squat assessment occurs, what are the overactive muscles
adductor complex soleus/gastrocnemius biceps femoris TFL vastus lateralis
What is the nervous system's sensory function?
allows body to sense changes to internal/external environment ex: respond to touch, sound, light, other stimuli
altered athrokinematics
altered joint motion caused by altered length-tension relationships and force couple relationships affecting joints and causing poor movement efficency
during static postural assessments, when checking the shoulders, what is the kyphotic curve
an outward curve of the thoracic spine by which the spine is bent forward **this is normal
when preforming static postural assessments you should view client from what views?
anterior, posterior and lateral (side) views
Abduction
any motion of the limbs or other body parts that pulls away from the mid-line of the body.
_________ services are similar and share a beneficial relationship with other service offerings.
c. Complementary goods
how do you preform bench press test
client bench presses with light resistance 8-10 reps for warm up rests for 1 min then adds 10-20lbs (5-10% of warm up) do 3-5 reps and the repeat till client achieves failure between 2-10 reps or 3-5 reps for greater accuracy
how do you perform a shark skill test
client is in center of a 9 box grid of boxes (3(12inx12in) x 3(12inx12in) client hops on one leg with hand on hips in a progression around boxes *perform twice for each foot, and record times *add .10 seconds for mistakes
what movements should you refrain from doing when assessing pregnant women
explosive movements and power and speed assessments
during static postural assessments, when checking the LPHC, an anterior tilt is lumbar _________ and the client can easily rotate the pelvis ________
extension back
How heavy should the medicine ball be for high velocity movements?
for high velocity movements, generally use less than 10% of the client's body weight
ventricles
inferior chambers of the heart that receive blood from their corresponding atrium and in turn force blood intro arteries
vertical jump test measures what
lower extremity power
bench press test measures
measures 1 rep max on overall upper body strength of pressing muscles upper extremity strengh
standing board jump measures
measures lower extremity power
Afferent neurons
move toward the spinal cord and brain, sensory in nature
static postural assessment are important why?
poor posture highlights muscle imbalances **may not be able to specifically identify if imbalance is structual or muscular
posture
position and bearing of the body for alignment and function of the kinetic chain
Communication strategies such as advertising, sales and social media are characteristics of the --- P of the marketing mix.
promotion
range of motion
range a joint can freely move without resistance or pain
What is glycemic index?
rate at which ingested carb raises blood sugar -high: >70 -moderate: 56-69 -low: <55 Food lower on GI are good sources of complex carbs, high fiber, high overall nutritional value
cardiorespiratory assessments measure
safe starting exercise intensities and appropriate modes of cardiorespiratory exercise 1. rockport walk test 2. YMCA 3-minute step test
Posterior oblique subsystem (POS)
works synergistically w/the deep longitudinal sub-syst & consists of the glute max, thoracolumbar fascia, & contralateral latissimus dorsi
--- is a supplement that is made in the body but can also be consumed in the diet from meat and fish.
Creatine.
Balance-Power Exercises
- Multiplanar hop with stabilization - Mulitplanar single-leg box hop-up with stabilization - Mulitplanar single-leg box hop-down with stabilization
When determining a client's heart rate for zone 2, which equation would you use?
(220 - Clients age) x (76% and 85%)
When determining a client's heart rate for zone 3, which equation would you use?
(220 - Clients age) x (86% and 95%)
Balance-Strength Exercises
- Single-leg squat - Single-leg squat touchdown - Single-leg Romanian deadli - Multiplanar step-up to balance - Multiplanar lunge to balance
What exercise is considered a Triceps-Stabilization Exercises?
- Supine Ball Dumbbell Triceps Extensions - Prone Ball Dumbbell Triceps Extensions
What exercise is considered a Chest-Power Exercises?
- Two-Arm Medicine Ball Chest Pass - Rotation Chest Pass
What exercise is considered a total-body power level exercise?
- Two-Arm Push Press - Barbell Clean
periosteum
- a membrane that surrounds the bone
What are the movements in scapular motion?
-Retraction = adduction = shoulder blades come together -Protraction = abduction = shoulder blades move apart -Elevation = shoulder blades come up -Depression = shoulder blades come down
Following exercises are considered a back-stabilization exercise?
-Standing Cable Row -Ball Dumbbell Row
What are fluid replacement guidelines?
-14 to 22 oz fluid 2 hours before exercise -5 to 12 oz of fluid for every 15-20 minutes of exercise -16 to 24 oz for every pound of body weight lost after exercise
What to consider about cancer?
-44% for men; 38% for women Recommendations: -low to moderate intensities -lowly progress cardio training (5 mins to 30 mins) -core and balance exercises are essential -plyometrics not recommended (until they have done 3 phase 1 workouts per week) -phase 1 and 2 for resistance training
What to consider about obesity?
-72 million Americans are obese (34%) -worse balance, slower gait velocity, shorter steps Recommendations: -focus on energy expenditure, balance, proprioceptive training -burn 200 to 300 calories per workout -watch out for supine/prone positions (BP flucuations) -standing might be most comfortable -phases 1 and 2 OPT most appropriate -appropriate breathing -avoid machines -40 to 60 min/day, 5x/wk
What is the fulcrum, bones, muscles, resistance in the body?
-Fulcrum = joint axis -Bones = levers -Muscles = create the motions by pulling on bone -Resistance = body weight or object weight
simple fracture
-a regular fractured bone
Exercise Selection Examples
.
What are the 2 types of catecholamines and what do they do?
1) Epinephrine = adrenaline (increased HR, SV, elevate blood glucose, opened airways) 2) Norepinephrine = opposite of epi, fight or flight response
What are the two jobs of bones?
1) leverage (levers) 2) support (posture)
What are the 3 major curvatures of the spine?
1) posterior cervical = concavity (curves in) 2) anterior thoracic = convexity (curves out) 3) posterior lumbar = concavity (curves in)
Training Points for Cancer
1. Exercise is an important intervention for clients recovering from cancer 2. Moderate intensities for moderate duration appear to have more positive effect on the immune system and reduced mortality rates from cancer 3. SMR is not recommended for clients receving chemotherapy or radiation treatments. 4. Stage 1 cardio may have to start very low level (5 min) and gradually build. Stage 2 and 3 may be used on agreement of the client's physician. 5. Stabilization and balance are important for these clients. 6. Plyometric is not recommended until they can perform 3 stage 1 workouts per week.
Spotting Techniques
1. Know how many repetitions the client is going to perform before they start the set. 2. Never take the weight away from the client (unless they are in immediate danger of dropping or losing control of it). Provide just enough assistance for the client to successfully complete the lift. 3. Spot at the client's wrists instead of the elbows, especially if the client is using dumbbells. 4. Spotters should provide enough assistance for clients to successfully complete a lift through the "sticking point." 5. Never spot a machine-based exercise by placing your hands underneath the weight stack.
Name the five stages of change.
1. Precontemplation, 2. Contemplation, 3. Preparation, 4. Action, 5. Maintenance
What are the risk factors of osetoporosis?
1. having a low Peak Bone Mass Density (as the result of not placing enough stress - often through resistance training, on the body) 2. smoking 3. excess alcohol 4. low calcium intake ***If a client has osteoporosis or osteopenia, you must check w/ their MD to see the extent to which they may participate in (4) load-bearing exercises resistance training is (5) NOT very effective at increasing bone mineral density thus, when working w/ elderly, a program that combines both resistance exercise and training to prevent (6) falling down, etc., is most effective
*What are some of the advantages of using Elastic Bands?
1. inexpensive 2. move in all planes of motion 3. may allow great ROM 4. angle of pull can be changes easily 5. their versatility can give resistance to actions tha tmimic sports related activities (golf swing, tennis swing, etc.)
What are some disadvantages of rubber tubing?
1. the resistance changes as the tubing is stretched 2. maximum stretch is 250% 3. They are not really usable for phases 3 and 4 of the OPT
how do you perform the davies test
2 pieces of tape 36 inches apart on floor, one hand on each tape alternate touching alternating hand as fast as possible for 15 seconds do 3 trials
What is the recommended exercise selection and intensity for Phase 3 of the OPT model?
2-4 strength level exercises per body part, 75-85% intensity
In general, what specific sets, repetitions, training intensity, repetition tempo, and rest interval yield: POWER ADAPTATIONS
3-6 sets of 1-10 reps @ 30%-40% 1RM, or approximately 10% of body weight (if using medicine balls), fast or explosive tempo (safely controlled), 3-5 min rest.
What are the amount of CEUs required every two years to retain your credential as a NASM Certified Personal Trainer?
2.0
What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model?
2/0/2
The number of amino acids the body uses.
20
What is the number of contact hours of continuing education necessary for NASM CPT credential renewal?
20 hours, which equals 2.0 CEUs
Personal trainers have how much time to make a good first impression?
20 seconds
What is important about the initial session?
20 seconds to make first impression -relationship building (spend at least 30 minutes just talking) -determine client's readiness to exercise -determine what stage client is in Things to talk about: -daily activities -importance of physical activity -health concerns -stres lvls -fitness goals -input about what they want
during static postural assessments, when checking the shoulders in the posterior view, the space between the shoulder blades (medial borders) should be how many inches apart?
3 to 4 inches
The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model?
3-5
What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model?
3-5 minutes
In general, what specific sets, repetitions, training intensity, repetition tempo, and rest interval yield: HYPERTROPHY
3-5 sets of 6-12 reps @ 75%-85% 1RM, moderate (2/0/2), 0-60 sec. rest (unless client fitness level requires longer)
What is the optimal training frequency for improvements in strength?
3-5 time per week.
What's the most ergogenic response to stimulants (caffeine)?
3-6 mg per kg body weight, to be ingested about 1 hour before exercise
What is the BMI range for a person who has a very high risk of disease?
35.0-39.99
What is the average amount of time it generally takes to complete a phase of training?
4 weeks - that is how long it takes for the body to adapt to a given stimulus. Afterward, the stimulus would have to increase.
How long will a client stay in the Hypertrophy Training Phase?
4 weeks before cycling back through Phase 1 or 2 or progressing on to Phase 4 or 5.
How many calories does 1 g of carb, fat, or protein have respectively?
4, 9, 4
What is the recommended number of meals per day for someone with the goal of lean mass gain?
4-6
In general, what specific sets, repetitions, training intensity, repetition tempo and rest interval yield: MAXIMAL STRENGTH
4-6 sets of 1-5 reps @ 85%-100% 1RM, fast or explosive tempo as possible (movement may be slow, but highly intense), 3-5 min rest
How much blood does avg human have?
4-6L
Visible signs of hypertrophy and muscle growth are typically not observable until
4-8 weeks
cardiac output at rest
4.8L/min
The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model.
4/2/1
Recommended percentage of total caloric intake from carbohydrates.
45-65%
If a person remains sedentary, approximately how much muscle will they lose per decade? About how much fat will they gain?
5 lbs. muscle 15 lbs. fat
What is the appropriate percentage to increase after each set when performing an upper extremity strength assessment?
5%-10%
How long does NASM suggest the cardiorespiratory portion of the warm-up should last?
5-10 minutes
What percentage of the human body by weight is comprised of water?
60%
number of vertebrae
7 cervical, 12 thoracic, 5 lumbar
How to calculate body fat percentage with circumference measurements?
7 measurements include: neck, chest, waist, hips, thighs, calves, biceps -waist to hip ratio (divide waist by hip) should be no higher than 0.8 (women) and 0.95 (men) BMI = weight (kg) / height (m^2) or BMI = [weight (lb) / height (in^2) ] x 703 BMI w/ lowest risk of disease = 22-24.9
Cardiorespiratory Assessment Zones poor: Zone 1 fair: Zone 1 average: Zone 2 (what %'s HRmax?) good: Zone 2 (what %'s HRmax?) very good: Zone 3
76-85% HRmax
Approximately, what percent recovery of ATP and PC will occur after 60 seconds?
85 to 90%
What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model?
85-100% intensity, 3-5 minutes rest
What is the most appropriate heart rate percentage range and Activities for a client just starting into zone 3?
86-90% or 86-95% Sprinting
Cardiorespiratory Assessment Zones poor: Zone 1 fair: Zone 1 average: Zone 2 good: Zone 2 very good: Zone 3 (what %'s HRmax?)
86-95% HRmax
white blood cells
A blood cell that fights disease.
Peripheral Arterial Disease (PAD)
A condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities.
Nervous System
A conglomeration of billions of cells specifically designed to provide a communication network within the human body.
Osteopenia
A decrease in the calcification or density of bone as well as reduced bone mass. It is considered a precursor to osteoporosis
Peripheral Vascular Disease
A group of diseases in which blood vessels become restricted or blocked, typically as a result of atherosclerosis.
Valsalva Maneuver
A maneuver in which a person tries to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth or nose as, for example, in lifting a heavy weight. The Valsalva maneuver impedes the return of venous blood to the heart.
Neuron
A nerve cell; the basic building block of the nervous system. 100 billiion specialized cells 3 main parts: cell body: processes the information from the dendrite and sends it to the axon axon: conducts impulses away from the cell of the body dendrites: acts as branches reaching out from the cell body
Post adaptations during a training period usually require?
A rest period of 3-5 minutes
Which of the following best describes the scope of practice for a fitness professional?
A set of actions, procedures, and processes that a fitness professional takes in accordance with his or her certification.
Who among the following meets the qualification and background requirements to work with high performance athletes?
A strength and conditioning coach.
Undulating periodization
A type of periodization that allows the client to train at varying intensities during the course of a week, which allows for multiple adaptations once a level of fitness has been achieved. For example, the client may do a stabilization workout Monday, a strength workout on Wednesday and a power workout on Friday.
tricuspid valve
A valve that is situated between the right atrium and right ventricle and resembles the bicuspid valve in structure but consists of three flaps.
What three vitamins can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves.
A, D, B6
Strength
Ability of the neuromuscular system to produce internal tension to overcome and external load.
Power
Ability of the neuromuscular system to produce the greatest possible force in the shortest possible time.
What is sensorimotor integration?
Ability to gather and interpret sensory information and to select and execute proper motor responses
Muscular Endurance
Ability to produce and maintain force production for long periods of time.
If a client'sKnees Move inward during the overhead squat assessment, what muscles would be considered Overactive?
Adductor complex Biceps femoris (short head) TFL Vastus lateralis
When performing a single-leg squat assessment, if the knee moves inward, what is a probable overactive muscle?
Adductor complex Biceps femoris (short head) TFL Vastus lateralis
During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?
Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined.
Adequate Intake
In what phases can one use Free Weights (Barbells and Dumbbells)?
All phases
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.
Agility
What is the heart rate reserve?
Aka Karvonen method = establishing training intensity on basis of difference between a client's predicted max HR and their resting HR
What are the 10 nonessential amino acids?
Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body
Alarm reaction
Which of the following is true of an independent contractor?
An independent contractor is one who works as and when required.
Which of the following is an example that exhibits the conditions for being obese?
An individual with a body mass index equal to or higher than 30.
Give factors that affect protein requirements.
An individual's daily exercise and physical activity levels, daily caloric consumption, body-composition goals, sports-performance goals
*Training intensity
An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage. (It is usually measured in % of 1RM)
What are the proper frontside mechanics during sprinting?
Ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
What are the proper backside mechanics during sprinting?
Ankle plantar flexion, knee extension, hip extension, and neutral pelvis
if excessive forward lean in single leg and overhead squat assessment occurs, what are the underactive muscles
Anterior tibialis gluteus maximus erector spinae
Cancer
Any of various types of malignant neoplasms, most of which invade surrounding tissues, may metastasize to several sites, and are likely to recur after attempted removal and to cause death of the patient unless adequately treated
What is the shark skill test from performance accessment
Assesses lower extremity agility and neuromuscular control -client stands on 9 square grid, hands on hip, standing on one leg -follows direction to hop from box to box, always returning to the center
The hormones, epinephrine and norepinephrine, that help prepare the body for activity and for the fight or flight response are released by the_____. a. pituitary gland b. adrenal gland c. apocrine gland d. thyroid gland
B. Adrenal gland
What is overweight?
BMI 25-29.9 or between 25-30 lbs overweight for their height
What is considered obese?
BMI > 30+ or at least 30 lbs overweight for their height
When training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as which of the following?
Balance-strength
Chest Exercises Stabilization
Ball Dumbbell Chest Press Push Up
Back Exercises Power
Ball Medicine Ball Pullover Throw Woodchop Throw
Leg Exercises Stabilization
Ball Squat Multiplanar Step-Up to Balance
Total Body Exercises Stabilization
Ball Squat-Curl-Press Multiplanar Step-Up Balance to Overhead Press
What zone would a client start in if they had an below average score on the YMCA step test?
Below average Zone one (65-75% HR max )
What is the upper extremity strength assessment?
Bench press -estimates one rep max on overall uppder body strength -considered an advanced assessment for strength specific goals only -warm up w/ light resistance for 8 to 10 reps -1 min rest -add 10-20 lbs for 3-5 reps -2 mins rest -repeat last two steps until failure between 2 to 10 reps -use chart to estimate one rep max
The Durnin-Womersley formulas four sites of skinfold measurements include which of the following an atomic locations?
Biceps, triceps, subscapular, and iliac crest
For a client who demonstrates their low back arching as a movement compensation, which method of cardio would you initially avoid?
Bicycles and steppers
red blood cells
Blood cells that carry oxygen from the lungs to the body cells.
Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
Bracing
Central Nervous System (CNS)
Brain and spinal cord Primary function is to coordinate activity of all parts of the body
This type of support includes the availability of family, friends, and coworkers with whom clients can exercise.
Companionship support
force couple relationship
muscle groups moving together to produce a movement around a joint
Anterior Oblique subsystem
Creates stability from the trunk through the pelvic floor and to the hips. Contributes to rotational movements, leg swings, and stablization
Triceps Exercises Strength
Cable Pushdown Supine Bench Barbell Triceps Extension
What is a potential result of consuming an excessive amount of Vitamin D?
Calcification of blood vessels and eventually kidney, heart, and lung damage
What is a potential benefit to the vertical loading system?
Can be very beneficial for allowing maximal recovery to each body part while minimizing the amount of time wasted on rest.
What is the ultimate nutritional limiting factor for exercise performance?
Carbohydrate availability
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods.
Carbohydrates
The chief source of energy for all body functions and muscular exertions?
Carbohydrates
What are the 3 substrates?
Carbohydrates, fats, proteins (order of importance) -primary sources of chemical energy -energy comes from ATP
What is the mos valid measurement of cardiorespiratory assessments?
Cardiopulmonary exercise testing (CPET) = maximal oxygen uptake -but expensive, takes long time, lack of willingness to perform So resort to submaximal testing = allows for prediction or estimation of VO2 max
pulmonary artery
Carries deoxygentated blood from the heart to the lungs
Kettlebell Program Design Strategies: Kinetic Checkpoints
Checkpoints: 1. Feet: approximately shoulders' width apart and pointing straight ahead 2. Knees: in line with the second and third toes (avoid valgus or varus motions) 3. Hips: level with lumbar spine in a neutral position 4. Shoulders: depressed and slightly retracted to activate scapulae stabilizers 5. Head: cervical spine in a neutral position (chin tuck)
During the pushing/pulling assessment, you notice your client'sHead protrudes forward, what strengthening exercise would you perform with them?
Chin tuck (keep head in neutral position during all exercises)
Following training systems can be just as beneficial as traditional forms of cardiorespiratory training?
Circuit training
Performing a series of exercises, one after the other, with minimal rest is an example of which type of resistance-training system?
Circuit training
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest between each exercise.
Circuit training system
Applying the OPT Model for the Goal of Body Fat Reduction
Client is cycled through the first 2 phases (for the increased activity/fat loss) with phase 3 as optional for hypertrophy. Phase 2 cardio is also recommended throughout (after initial stage 1 adaptation). Highest metabolic activity will occur in phase 2 but it is alternated with phase 1 for proper rest periods.
The production of a force when a muscle is shortening is called?
Concentric.
The gluteus maximus is responsible for which of the following?
Concentrically accelerating hip extension and external rotation
Osteoporosis
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
What are the two respiratory airways?
Conducting airways = all the structures that air travels through before entering respiratory airways -gatherinig station -air to be purified/humidified -warmed/cooled Respiratory airways = collect channeled air from conducting airways and transport gases through diffusion
Pattern overload
Constantly repeating the same pattern of motion, which may place abnormal stresses on the body.
What does fitness assessments allow for?
Continually monitor a client's needs, functional capabilities, and physiologic effects of exercise -pre participation health screening -resting physiologic measurements (HR, BP, Ht, Wt) -measurements to help determine fitness lvl
Name four functions that increase as a result of dehydration.
Core temperature, heart rate, perceived exertion, use of muscle glycogen
--- is designed to increase joint range of motion (ROM), improve muscle imbalances, and correct altered joint motion.
Corrective flexibility
Is designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion
Corrective flexibility
Superset System
Couple of exercises performed in rapid succession.
Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.
Cumulative injury cycle
Moderate to high caffeine spears of about --- per kg body weight ingested about one hour before exercise can increase endurance exercise performance.
Five to thirteen mg
What is a potential result of consuming an excessive amount of calcium?
Kidney stones
Chest Exercises Strength
Flat Dumbbell Chest Press Barbell Bench Press
Diabetes type 2?
Deficient insulin receptor
Describe the Power Level
Designed to increase the rate of force production (or speed of muscle contraction). It takes all the skills gained in the previous phases and applies them with more realistic speeds and forces that the body will encounter in everyday life and in sports.
Values that provide guidelines for what constitutes an adequate intake of a nutrient, these values are designed to estimate the nutrient needs of healthy people in various age groups and of both sexes.
Dietary reference intake
Type of questions that can be answered with one word.
Directive questions
Periodization
Division of a training program into smaller, progressive stages. E.g., OPT model
nonsynovial joints
Do not have joint cavity, connective tissue, or cartilage
Performing a set to failure, then removing a small percentage of the load and continuing with the set is an example of which type of resistance-training system?
Drop-sets
A personal trainer is working with a client who regularly wears high heels. The trainer should expect to see overactive or tightness in which of the following tissues?
Gastrocnemius, sole is, and Achilles tendon
The premise on which all buying decisions are based.
Emotion
Type of support expressed through encouragement, caring, empathy, and concern.
Emotional support
Name four body function processes that are improved with adequate water consumption.
Endocrine gland function, liver function, metabolic function, body temperature regulation
The deepest layer of connective tissue
Endomysium
What are five things the body needs fats for?
Energy, cellular structure and membrane function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells
Which of the following statements strengthens the arguement that the fitness industry plays a vital role in improving the health of a countrys population?
Engaging in physical activites improves body fat composition and reduces the risk of a number of health-asscociated comorbidities.
*Benefits of Kettlebell training
Enhanced athleticism, coordination, and balance Increased mental focus and physical stamina Increased oxygen uptake Increased total body conditioning as opposed to isolation training Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal erectors Increase core stability and muscular endurance Increased strength and power Improved grip strength increase metabolic demands and caloric expenditure
Muscular Hypertrophy
Enlargement of skeletal muscle fibers in response to overcoming force form high volumes of tension.
What is a strong indicator of overall cardio fitness?
Exercise HR -Estimated max HR = 220-age
Muscles behavioral properties
Extensibility: Ability to be stretched or lengthened Elasticity: Ability to return to normal resting positon Irritability: Ability to respond to stimulus Ability to develop tension: Contraction
Following muscles is considered part of the global stabilization system?
External oblique Quadratus lumborum Psoas major Portions of internal oblique Rectus abdominis Gluteus medius Adductor complex • Adductor magnus • Adductor longus • Adductor brevis • Gracilis • Pectineus
The following core exercises is appropriate for a new client?
Floor prone cobra
*Monthly plan
Generalized training plan that spans 1 month and shows which phases will be required each day of each week. It also shows what cardio is planned and may also show when reassessment may occur.
Which method, also known as the Karvonen method, is used for establishing training intensity based on the difference between a clients predicted maxima heart rate and his or her resting heart rate?
Heart rate reserve (HRR) method
cardiovascular system
Heart, blood and blood vessels
Sinoatrial (SA) Node
Hearts natural pacemaker. Emits regular electrical impulses initiating contraction of the atria
Sandra, a tennis player, injures her right shoulder during one of her games. She hires a fitness instructor to help her make full recovery from her injury before her next game. The fitness instructor decided to makes a full assessment of Sandra's physical condition before proceeding to plan her fitness regimen. Which of he following should the fitness professional assess first in this scenario?
Her posture, with or without movement.
If a client demonstrates an excessive forward lean during the over-head squat assessment, which of the following muscles should be stretched during the clients warms-up?
Hip flexor complex
During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches?
Hip flexor complex, erector spinae, latissimus dorsi
A client's Low back arches when perfoming a pushing assessment, what is a probable Overactive muscles?
Hip flexors Erector spinae
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Horizontal loading
Motor Control
How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response Set of prestructured muscle commands
*Acute variables
Important components that specify how each exercise is to be performed.
Physiological Benefits of Resistance Training
Improved cardiovascular efficiency improved endocrine (hormone) and serum lipid (cholesterol) adaptations Increased bone density increased metabolic efficiency
Name six benefits of vibration training.
Improved circulation and cardiovascular function, alleviation of muscle soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being
What does training the body's proprioceptive abilities do?
Improves balance, coordination, posture
*Benefits of Vibration Training
Improving circulation and CV function Alleviation of muscle soreness Weight reduction and increased metabolism Increasing bode density Increasing flexibility and range of motion Improving overall well-being and potentially reducing the symptoms of Parkinson disease, multiplesclerosis, and fibromyalgia
hypertrophy
Increase in cell size
Subjective Information
Information gathered from a client that includes their occupation, lifestyle and medical backround
This type of support includes directions, advice, or suggestions given to clients about how to exercise.
Informational support
Alarm Reaction
Initial reaction to a stressor. Activation and Protective processes.
A client's Low back arches when perfoming a pushing assessment, what is a probable underactive muscle?
Intrinsic core stabilizers
Name four precautionary statements on dietary supplements.
Investigate the use of multivitamins for your specific needs, specific compounds can allow the body to function at full capacity, individual results may vary, general population should not use supplements for medicinal purposes
Describe Maximal Strength Training (Phase 4)
It focuses on increasing the load placed on the tissues of the body. Maximal intensity improves: Recruitment of more motor units rate of force production Motor unit synchronization
Identify a true statement about glycogen.
It is a complex carbohydrate that can be rapidly broken down into glucose.
Describe the Strength Endurance Phase (2)
It is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.
Describe the Hypertrophy Phase (3)
It is designed for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.
What assessment consideration are imperative when planning a program for youth?
It is imperative to check for movement deficiencies (static and dynamic postural assessments)
What are three things recent research has demonstrated regarding circuit training?
It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace.
What is the benefit of emphasizing eccentric and isometric muscle actions at slower velocities during the stabilization phase of training?
It places more demand on the connective tissues (as well as the stabilizing muscles) and better prepares the nervous system for functional movements.
Synovial joints
Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body.
When performing the overhead squat assessment, your client's arms fall forward, which muscle would be considered most likely overactive?
Latissimus dorsi Teres major Pectoralis major/minor
During an Overhead Squat assessment, what are the probable overactive muscles when the client's arms fall forward?
Latissimus dorsi, teres major, pectoralis major/minor
Suboptimal positioning
Less than optimal body positioning that when repeated reinforces poor motor patterns and can lead to abnormal stress and pattern overload
What is the factor when an essential amino acid is missing or present in the smallest amount?
Limiting factor
Which of the following is true of live events?
Live events present participants with testing opportunities for specializations and certifications during the event.
--- is the amount of weight lifted during training.
Load
What is the best measure of cardiorespiratory fitness?
Maximal oxygen consumption (VO2 max) -expensive to test w/ accuracy -can be estimated through Rockport walk test (walk as fast as possible for 1 mile) , step test (step on and off box for 3 minutes), YMCA bike protocol test (Bike ride twice at 3 minutes each)
How to calculate body fat percentage with the Durnin formula?
Measure 4 skinfolds: biceps, triceps, subscapular, iliac crest then plug into chart w/ sex and age -body fat% x scale weight = fat mass -scale weight - fat mass = lean body mass
What is the push up test from performance accessment?
Measures upper body muscular endurance -perform push ups for 60 s or to exhaustion w/o compensation -must touch chest to floor (record amt of touches)
Body Fat Reduction using Specificity
Mechanical - more calories burned standing up Neuromuscular - more calories burned when muscles are used for longer periods of time Metabolic - more calories burned with shorter rest periods
Shoulder Exercises Power
Medicine Ball Scoop Toss Medicine Ball Oblique Throw
If a client's Upper body Arms fall forward during the overhead squat assessment, what muscles would be considered underactive?
Mid/lower trapezius Rhomboids Rotator cuff
What are the probable underactive muscles when a client's arms fall forward during an Overhead Squat Assessment?
Middle/lower trapezius, rhomboids, rotator cuff
The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Muscular hypertrophy
According to a recommendation by the International Health, Racquet and Sportsclub Association (IHRSA) in 2003 certifying agencies can receive accreditation from which of the following organizations?
National Commission for Certifying Agencies (NCCA).
Afferent Neurons
Nerve cells that carry impulses towards the central nervous system Mechanoreceptors (touch and position) Thermoreceptors (temperature) Nociceptors (pain) Chemoreceptore (taste, smell) Photoreceptors (light)
Efferent Neurons
Nerve cells that conduct impulses away from the central nervous system EFFERENT = EFFECT motor neurons that sends a message for muscles to contract
What type of adaptations are seen with low volume training?
Neurologic adaptations
Which of the following is part of the subjective information gathered in a fitness assessment?
Occupation
Which of the following is an appropriate speed, agility, and quickness drill?
One-ins
Amanda is a fitness professional assisting the athletic trainer of a soccer team. The athletic trainer, when attending to other clients, leaves Amanda in charge of the soccer team. Which of the following is Amanda prevented from doing because of her roles in the team as a fitness professional?
Performing the duties of a licensed professional in the absence of one.
The connective tissues surrounding fascicles
Perimysium
Which of the following is a physical training approach that involves division of a training program into smaller, progressive stages.
Periodization
Stabilization Level Resistance Training
Phase 1 - Type 1 muscle fibers. High reps, low to moderate intensity in a position that challenges stability
Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction?
Phase 1 Stabilization Endurance and Phase 2 Strength Endurance
When training for speed, agility, and quickness, the foot and ankle complex should be in what positions when it hits the ground?
Pointing straight ahead and dorsiflexed
Golgi Tendon Organs
Receptors sensitive to change in tension of the muscle and the rate of that change
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.
Power
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group.
Recommended Dietary Allowance (RDA)
What is the drawing-in maneuver?
Recruits local core stabilizers by drawing navel in toward the spine
The professional who is legally qualified to practice in the field of nutrition.
Registered Dietitian (RD)
The tendency of the body to seek the path of least resistance during functional movement patterns is known as:
Relative flexibility
Reciprocal inhibition
Relaxation of antagonist muscle and contraction of agonist muscle.
Lower crossed syndrome summary
Short muscles: gastroc, soelus, hip flexor complex, adductors, lats, erector spinae Lengthened muscles: ant tib, post tib, gluetus max, gluteus medius, transversus abdominis, internal oblique Altered joint mechanics -increased = lumbar extension -decreased = hip extension Possible injuries: hamstring complex strain, anterior knee pain, low-back pain
Dyspenea
Shortness of breath
The principles of effective goal setting as reflected by the acronym SMART.
Specific, Measurable, Attainable, Realistic, Timely
Catecholamines
Stimulate the "fight or flight" response to danger; sympathetic nervous system response (epinephrine, norepinephrine)
A Barbell bench press is an example of which level of training in the NASM OPT model?
Strength
A Leg press is an example of which level of training in the NASM OPT model?
Strength
A Shoulder press machine is an example of which level of training in the NASM OPT model?
Strength
A seated cable row is an example of which level of training in the NASM OPT model?
Strength
Strength Level Resistance Training Phases
Strength Endurance - Phase 2 - ability of the body to repeatedly produce high levels of force for prolonged periods = supersets. Hypertrophy - Phase 3 - enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension resulting in increased cross section. Maximal Strength - Phase 4 - maximum force that a muscle can produce in a single voluntary effort regardless of velocity. All motor units are recruited.
A system of strength training that uses a couple of exercises performed in rapid succession of one another.
Superset system
How is training done in the Power level?
Supersets are performed combining a strength exercise with a power exercise for each body part (such barbell bench press superset with a medicine ball chest pass). The first of these increases the Power part of the equation and the second increases the velocity
Triceps Exercises Stabilization
Supine Ball Dumbbell Triceps Extension Prone Ball Dumbbell Triceps Extension
How does body position affect hypertension/
Supine or prone positions (especially when the head is lower in elevation than the heart) can often increase blood pressure, and therefore, they may be contraindicated.
What is the foundation for all kettlebell movements?
Swing type movements are the foundation for all kettlebell training.
Endorcine System
System of glands of glands that secret hormones into the bloodstream.
You observe that your client's knee moves inward during the single-leg squat assessment; what muscle would you foam roll and static stretch?
TFL Vastus lateralis Adductor complex Biceps femoris (short head)
Tensegrity
Tension maintains the integrity of a structure providing stability and efficiency in mass and movement
What's the purpose of PAR-Q?
The Physical Activity Readiness Questionnaire designed to determine safety or possible risk of exercising -aimed to identify CV disease before working out
What is a potential drawback to the horizontal loading system?
The amount of time typically spent resting can add up to more time than the workout
Heart Rate (HR)
The number of beats per minute (bpm) for the heart The rate the heart pumps Usually measured in beats per minute
*Training Frequency
The number of training sessions performed during a specified period (usually 1 week) .
Dendrite
The portion of neuron that is responsible for gathering information from other structures Receive messages from other cells
*Exercise Selection
The process of choosing appropriate exercises for a client's program.
Which of the following uses two exercises performed in rapid succession of one another for resistance training?
The superset system
*Training Duration
The timeframe of a workout or the length of time spent in one phase of training. That is: 1. The timeframe from the start of the workout to the finish of the workout. 2. The length of time (number of weeks) spend in one phase (or period) of training.
ventricles
The two lower chambers of the heart which force blood out of the heart and into arteries.
Which of the filling is an advantage of owning a fitness facility?
These facilities are highly appealing to personalized clientele.
Give four reasons why the body needs carbohydrates.
They are the preferred form of energy, they constantly need to be replaced, parts of the central nervous system relies exclusively on carbohydrates, they efficiently burn and use fat and protein
Why are Acute Variables important?
They determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.
Which of the following is a true statement about dynamic assessments?
They help identify areas of dysfunction in a individual's movements.
Exercises in the core-stabilization level are identified through these characteristics.
They involve little motion through the spine and pelvis
What are some common barriers to exercising?
Time, unrealistic goals, lack of social support, social physique, anxiety, convenience
What is the purpose of a push-up test?
To measure muscular endurance of the upper body.
What is the goal of the personal trainer concerning the use of weight machines?
To progress individuals into a more proprioceptively enriched environment (eg., using dumbbells in supine, prone, and standing position) while emphasizing multiple planes of motion to improve overall stability and multiplanar neuromuscular coordination to be better accustomed to handle the movement demands experienced in everyday life.
What are examples of stabilization exercises?
Total body = ball squat curl to press; step up balance, curl, to overhead press Chest = ball dumbell chest press; push up Back = standing cable row; ball dumbbell row Shoulder = single leg dumbbell scaption; seated stability ball military press Biceps = single leg dumbbell curl; single leg barbell curl Triceps = supine ball dumbbell triceps extension; prone ball dumbbell triceps extension Legs = ball squat; multiplanar step up to balance
What are examples of power exercises?
Total body = two arm push press; barbell clean Chest = two arm medicine ball chest pass; rotation chest pass Back = medicine ball pullover throw; soccer throw Shoulder = front medicine ball oblique throw; overhead medicine ball throw Legs = squat jump; tuck jump
Internal rotation refers to the rotation of a joint ---of the body.
Toward the middle.
Split Routine
Training different body parts on different days.
What factors can affect training volume?
Training phase Goals Age Work capacity or training status Recoverability Nutritional status Injury history Life stress
*Weekly plan
Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week.
Sensory Neurons
Transmit nerve impulses from impulses from muscles and organs via receptors to the brain and spinal chord
Following muscles is considered part of the Local stabilization system?
Transversus abdominis Internal oblique Lumbar multifidus Pelvic floor muscles Diaphragm
What is something an independent personal trainer should take into consideration when compared to other types of personal training employment?
Travel times between client locations.
According to the Durnin formula to calculate a persons percentage of body fat, --- is one of the sites of skin fold measurement.
Triceps
During the assessment, you notice your client's Knees move inward, what strengthening exercise would you perform with them?
Tube walking: side to side
Total Body Exercises Power
Two Arm Push Press Barbell Clean
Chest Exercises Power
Two arm Medicine Ball Chest Pass Rotation Chest Pass
When performing the single-leg dumbbell scaption, what is the immediate regression?
Two legs
Name four upper body progressions in the Progression Continuum.
Two-arms, alternating-arms, single-arm, single-arm with trunk rotation
Stabilizing muscles are typically made up of what type of muscle fibers?
Type 1
Muscular System
Type 1-2 Fibers, Smooth-Cardiac-Skeletal, Aerobic and anaerobic, Creates energy
Which type of diabetes is most closely associated with obesity, particular abdominal obesity?
Type 2
--- refers to a program design approach that adds a small increase of intensity every week.
Undulated periodization
What is the best time of day to have your client measure their resting heart rate?
Upon waking in the morning
What assessment is designed to estimate the one-rep maximum on overall upper body strength of the pressing musculature?
Upper Extremity Strength Assessment: Bench Press
Characterized by a forward head and rounded shoulders
Upper crossed syndrome
A client's Head migrates forward when perfoming a pushing assessment, what is a probable Overactive muscles?
Upper trapezius Sternocleidomastoid Levator scapulae
A client's shoulder elevates when perfoming a pushing assessment, what is a probable Overactive muscles?
Upper trapezius Sternocleidomastoid Levator scapulae
What are the details around power training?
Use traditional strength exercises (w/ heavy loads) superset with power exercises(light load, fast) ex: power exercises are medicine ball chest pass, soccer throw, squat jump
What modes can utilize Suspension Bodyweight Training?
Usually Phases 1 and 2
Peripheral Heart Action System
Variation of circuit training that alternates upper and lower body parts. Good for altering body composition.
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity : and moving to the lower extremity.
Vertical loading
Performing exercises on the OPT template one after the other, in a vertical manner down the template is an example of which type of resistance-training system?
Vertical loading
When does an individual exhibit a reduced risk of injury?
When the individual's body is able to move better.
How to calculate your target heart rate?
[(HR max- HRrest) x desired intensity] + HRrest
How to estimate TEE?
[weight (lbs) x 10 = RMR ] x activity factor (1.2-2.1) = TEE
What should be the immediate progression of a single leg dumbbell curl?
a) single leg, alternating arm, stable b) single leg, single arm, stable c) two leg, alternating arm, unstable d) two leg, single arm, unstable
Identify a true statement about Type I, or slow-twitch, muscle fibers. a. They contain a large number of capillaries, mitochondria, and myoglobin. b. They are larger in size than Type II muscle fibers and are referred to as white fibers. c. They are faster than Type II muscle fibers to produce maximal tension. d. They have a low oxidative capacity and fatigue quickly.
a. They contain a large number of capillaries, mitochondria, and myoglobin
The Physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying an individual's
a. level of risk for cardiovascular disease.
Bracing occurs when a person contracts the abdominal, _____, and buttock muscles at the same time.
a. lower back
A bodys motor response to internal and external environmental stimuli is called _____. a. motor behavior b. homeostasis c. force-couple d. arthrokinematics
a. motor behavior
An aspiring fitness trainer's first goal is to:
a. obtain a certification from a recognized and accredited organization.
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement is called _____.
a. proprioception
Measuring a client's resting heart rate by lightly placing two fingers along the lateral side of the arm in line and just above the thumb is the example of recording a client's
a. radial pulse.
In the context of selecting an appropriate speed of movement during training, muscular endurance and stabilization is best developed with a(n):
a. slow repetition tempo.
Exercises help establish optimal landing mechanics in the _____ level of reactive training.
a. stabilization
When performing a _____, the resistance must be placed in such a way to resist elbow extension.
a. standing triceps extension
The _____ can also be used to determine training intensities of the bench press.
a. upper extremity strength assessment
What is strength?
ability of neuromuscular sys to produce internal tension to overcome external force -result of activating neuromuscular sys
What is power?
ability to produce greatest possible force in the shortest possible time (force x velocity) -increase in power is achieved by increasing force or velocity -maximize training by using both heavy and light weights
What is muscular endurance?
ability to produce/maintain force production for prolonged time -helps to increase core and joint stabilization (which is the foundation that hypertrophy, strength, power is built upon)
What is quickness?
ability to react to a stimulus and appropriately change motion with maximal rate of force production
What is agility?
ability to start, stop, change direction quickly -refers to change in movement direction, cadence, speed
What is the energy expended during physical activity?
above RMR and TEF -20% of TEE
describe the movement in a pulling assessment
abs inward, feet split stance, pull for 2/0/2 tempo @ 20 reps
describe the movement in a pushing assessment
abs inward, feet split stance, push for 2/0/2 tempo @ 20 reps
What is the water consumption recommended?
adult human = 60% water -sedentary men/women should consume 3.0L (13 cups) / 2.2L (9 cups) per day -those who want to lose weight should drink an additional 8 ounces of water per 25 pounds above ideal weight
What are the fat intake recommendations?
adults: 20-35% of daily calories athletes: 20-25% of daily calories no health benefits consuming less than 15% daily
What is the nervous system's integrative function?
allows body to analyze/interpret sensory info and allow for proper decision making ex: transmit nerve impulses between neurons
What are muscle imbalances?
alterations in the lengths of muscles
single leg squat assessment
assesses dynamic flexibility, core strength, balance, and overall muscular control all on one leg **with one leg off ground, client squats
pulling assessment assesses what
assesses imbalances during pulling motions + movement effeciency
pushing assessment assesses what?
assesses imbalances during pushing and movement effiency
whats the most important thing to remember when doing assessments on youth populations?
assessments should be FUN
Recertification requires that the fitness professional obtain ________ CEUs every 2 years.
b. 2.0
Which of the following scenarios illustrates high self-efficacy?
b. An individual adheres to his or her exercise regimen regardless of the temptation.
_____ is an example of a strength exercise during resistance training workouts.
b. Bench press
Which of the following is a function of the respiratory system?
b. Bringing oxygen into the lungs and removing carbon dioxide from the lungs
A _________ trait changes over time.
b. Dynamic
Which of the following methods uses a percentage of a client's estimated maximal heart rate to calculate target heart rate?
b. Peak maximal heart rate
Which of the following is the correct order for the stage of change model?
b. Precontemplation, Contemplation, Preparation, Action, Maintenance
Landing behind the ball of the foot while performing power exercises would _____.
b. ensure proper force distribution through the foot and lower extremity
sphenoid
butterfly-shaped bone that extends behind the eyes and forms part of the floor of the cranial cavity
_____ are sensory receptors responsible for sensing distortion in body tissues and are located in muscles, tendons, ligaments, and joint capsules of the human body. a. Photoreceptors b. Chemoreceptors c. Mechanoreceptors d. Osmoreceptors
c. .mechanoreceptors
An individual exercises regularly, but has not yet maintained the behavior for 6 months. In which of the following sections of the Stages of Change model is this individual?
c. Action
Statistical data relating to the population and the particular groups in it are called _________.
c. Demographics
Which of the following is the process of getting oxygen from the environment to the tissues of the body?
c. Diffusion
Operations activities are those that ________
c. Do not directly generate revenue
What is the best example of performing an exercise in a proprioceptively enriched environment?
c. Dumbbell chest press on stability ball
Which of the following statements is true of the strength level of reactive training?
c. Exercises in this level require great specificity, speed, and neural demand.
muscular imbalance
caused by altered reciprocal inhibition, synergistic dominance, arthrokinetic dysfunction and overall decreased neuromuscular control
movement of a push-up test
client lowers till 3 inches off ground, and pushes back up do as many as possible in 60 sec w/o variation
What is tempo?
controls amount of time muscle is active or producing tension in the following scheme: a= eccentric b = isometric c= concentric
Which of the following scenarios best demonstrates a trainer's skills at encouraging a client to practice self-monitoring?
d. Have a client keep an exercise log on a calendar to help keep him motivated.
John is performing static stretching on his calf muscles. During the stretching, however, John feels tension in his calf muscles. Identify the action during the procedure that is most likely to have caused the muscle tension in his calf muscles.
d. He let his heel hang off a step.
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces is known as _____.
d. biomechanics
The second exercise during Strength Endurance Training is a stabilization exercise in a controllable environment that challenges the stabilization muscles in order to increase one's ability to maintain _____.
d. body posture
Bracing is referred to as a(n) _____ of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
d. co-contraction
Shaft portion of a bone that is hollow
diaphysis
What are close chained exercises?
distal extremities (hands/feet) are in FIXED position and force applied is not enough to overcome resistance; typically applies for bodyweight training -push ups -pull ups -squats
What is limit of stability?
distance outside the base of support one can move without losing control of center of gravity
Rockport walk test measures
estimated O2 consumption and a cardiovascular starting point
What is EPOC?
excess post exercise oxygen consumption = state in which the body's metabolism is elevated for a time after exercise -During intermittent exercise, the anaerobic to aerobic processes occurs multiple times with each change of work requirement
When a client is performing the overhead squat assessment from the anterior view, which of the following kinetic chain checkpoints are you observing?
feet, ankles, and knees from the front
Describe dynamic stretching
force production of muscle and body's momentum to take joint through full available ROM -uses reciprocal inhibition to improve soft tissue extensibility -perform 10 reps using 3-10 dynamic stretches
What additional body reactions are essential for good kettlebell technique?
gluteal and latissimus dorsi contraction along with abdominal hollowing and bracing. Also remember: for safety, use chalk, have a protected floor, do not use gloves
if knee valgus occurs in single leg and overhead squat assessment occurs, what are the underactive muscles
gluteus medius and maximus VMO
What are incomplete proteins?
grains, legumes, nuts, seeds, veggies
cardiovascular system
heart blood and blood vessles
cardiac output
heart rate multiplied by stroke volume, measure of overall performance of the heart
synovial joints
held together by a joint capsule and ligaments, associated with movement
Hyperglycemia
high blood sugar
what do nitrates do to heart rate and blood pressure?
increase or have no effect on heart rate decrease or have no effect on blood pressure
what do antidepressants do to heart rate and blood pressure?
increase or no effect on heart rate decrease or no effect on blood pressure
What is chronic disease?
incurable illness or health condition that last more than 1 year
pro shuttle test measures what
measures speed, explosion, body control and agility
shoulder elevation in pulling and pushing assessments are caused by what underactive muscles?
mid and lower traps
lumbar 5
name of spine section and how many vertebrae?
sacrum 5
name of spine section and how many vertebrae?
Agonists
prime movers of an exercise
Muscle spindles
receptors sensitive to change and rate in length of the muscle
four chambers of the heart
right atrium, left atrium. left ventricle, right ventricle
What are monosaccharides?
single sugar unit -glucose -fructose -galactose
Type 1 muscle fibers are also known as
slow twitch muscle
submaximal testing
tests for VO2max estimates and predictions, and these tests are terminated at a predetermined heart rate
functional efficiency
the ability of the neuromuscular system to perform functional tasks with the least amount of energy, decreasing stress on the bodys structure this is a result of structural efficiency/optimal posture
Adduction
the movement of a body part toward the body's mid-line.
Muscle synergy
the nervous systems ability to call upon many muscles at once in order to execute a precise movement such as writing
Heart Rate
the number of times the heart contracts or beats per minute
Dynamic range of motion
the optimal control of movement throughout a joints entire range of motion
Remodeling
the removal of old bone tissue and the formation of new bone tissue
scapular winging
the scapula protrudes from the back in an abnormal position (shoulders elevated)
What portion of the skeletal system is the axial system?
the skull the rib cage and the vertebral column
how do you preform pro shuttle test
three cones, 5 feet apart client stands at middle of cone, sprints to right cone, touches ground, sprints to leftmost cone, touched ground, sprints back to center cone
Working with the arms overhead for long periods can lead to shoulder and neck soreness as a result of?
tightness in the latissimus dorsi.
One of the main benefits of circuit training
time efficient
Describe the cumulative injury cycle.
tissue trauma --> inflammation --> muscle spasm (as a protective mechanism) --> adhesions --> altered neuromuscular control --> muscle imbalance
What factors affect the determination of a correct rest interval?
training experience training intensity tolerance of short rest periods muscle mass general fitness level training goals nutritional status recoverability
What to consider about diabetes?
type 1 = does not produce enough insulin type 2 = cannot respond normally to insulin Recommendations: -consider to prevent blisters and foot microtrauma when recommending walking -careful about carb intake and insulin use -similar guidelines to obese ppl -careful w/ self myofascial release -phase 1 and 2 OPT most appropriate -initially, but do be aware to avoid weight bearing activities -watch out for hypoglycemia -intensity no greater than 50-90% in beginning
appendicular skeleton
upper extremities and lower extremities
davies test measures
upper extremity agility and stabilization
performance assessments measure what?
upper extremity and muscular endurance, lower extremity agility and overall strength
commonly overactive/short muscles associated with upper crossed syndrome
upper traps levator scapulae sterncleidomastoid scalenes lattisimus dorsi teres major subscapularis pectoralis major/minor
Metabolic Specificity
Refers to the energy demand placed on the body.
myofibril protein
actin and myosin
if client performs overhead squat assessment and low back arches, what is this caused by?
tight latts!! if same exercise is preformed better with hands at hips if low back still arches, then core is the issue
central canal
-the hollow center of an osteon where blood vessels and nerve fibers run through bone
What exercise is considered a Back-Stabilization Exercises?
- Standing Cable Row - Ball Dumbbell Row
impacted fracture
-a bone fracture in which broken bone ends are forced into each other
What are the benefits of speed, agility, and quickness training?
-weight loss -coordination -movement proficiency -injury prevention Note: when using SAQ for weight loss, clients' HR must be kept appropriate elevated ex: -youths: red light, green light, follow the snake (follow the pattern of a rope, one foot on each side, forward and backward) -weight loss population: jump rope, cone shuffles, ladder drills, box drill, partner mirror drill -seniors: cone/hurdle step overs, stand up to figure 8
Describe muscle fibers
-wrapped by sarcolemma -contain cell components like sarcoplasm, nuclei, mitochondria, myofibrils
New Topic: Exercise and Pregnancy
.
New Topic: Intermittent Claudication/Peripheral Arterial Disease
.
Program Design Continuum (Summary)
.
Adductor Magnus - Anterior Fibers
...
Biceps Brachii
...
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
0-90 seconds
What is the recommended dietary allowance for protein?
0.8 g /kg/day -10 to 35% total caloric intake
1) What is the essential fat percentages? 2) What is the athletic fat percentages? 3) What is the recommended <34 fat percentages? 4) What is the recommended 35-55 fat percentages? 5) What is the recommended 56< fat percentages?
1) M: 3-5%, F: 8-12% 2) M: 5-13%, F: 12-22% 3) M: 8-22%, F: 20-35% 4) M: 10-25%, F: 23-38% 5) M: 10-25%, F: 23-38%
What are the 3 stages of stress response?
1) alarm reaction = initial rxn to stressor (increased oxygen, blood supply) 2) resistance development = increased functional capacity to adapt to stressor (increasing motor unit recruitment) 3) exhaustion = prolonged intolerable stressor produces fatigue and leads to a breakdown in system or injury (stress fractures, muscle strains, joint pain, emotional fatigue)
OPT model applications for: 1) body fat reduction 2) hypertrophy 3) improving general sports performance
1) alternate btw phase 1 and 2, one phase per month, 3x a week 2) alternate between as such: 123, 234, 1234, 321, 3x a week 3) power + strength endurance constant, plus alternate on and off stabilization each month
What are the 3 phases of plyometric exercise?
1) eccentric phase = cocking/loading phase 2) amortization phase = dynamic stabilization, transition phase, muscle switches from overcoming force to imparting force 3) concentric phase = unloading phase
What are the 3 major types of joint motion?
1) roll (ex: squat) 2) slide (ex: knee extension) 3) spin (ex: pronation/supination of forearm)
Training Points for Arthritis
1. Pain lasting more than an hour after a workout is an indication the the routine should be modified. 2. High volume and high intensity should be avoided 3. Be aware of medication, especially anti-inflammatory, can cause weight gain and increased risk of fractures. 4. Modify Phase 1 repetition rate to 10 - 12 (instead of 12-20). 5. Plyometric training is not recommended.
Other things to keep in mind
1. Start with stage 1 cardio and progress only after physician approval 2. standing positions (even for core) for exercise are preferred so as not to raise the blood pressure 3. Peripheral Heart Action training system may help to distribute blood flow better. 4. Clients should breathe normally and avoid the Valsalva Maneuver or oevergripping when using exercise equipment.
Name three physiological considerations when training youth.
1. Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake as compared to adults. 2. Glycolytic enzyme production is insufficient to sustain bouts of high-intensity exercise. 3. Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes).
*Benefits of Medicine Balls
1. The ability to develop explosive power 2. The medicine ball is a very useful modality because it allows movements to occur as explosively as possible without the need for eccentric deceleration
Training Points for Pregnancy
1. The general consensus is that most recreational pursuits are appropriate for all pregnant women. Those already engaged in an exercise program before pregnancy may continue with moderate levels of exercise until the third trimester, when a logical reduction in activity is recommended. 2. In the second and third trimester, prone and supine exercises may not be recommended. This is also true of uncontrolled twisting motions of the torso or hip abduction and adduction machines.. 3. Ideally, postnatal women should be encouraged to reeducate posture, joint alignment, muscle imbalances, stability, motor skills, and recruitment of the deep core stabilizers such as the transverse abdominis, internal oblique, and pelvic floor musculature. 4. A return to a more vigorous program after the pregnancy is over should be deferred and entered into gradually. 5. Do not use SMR on varicose veins that are sore or on areas that are swollen 6. No plyometric after the first trimester. 7. Use Phase 1 and 2 of OPT in the first trimester; however, in the second and third trimester, only Phase 1 is advised.
What are four questions that may help clients determine their long-term goals?
1. What do I want to accomplish in 6 months? 2. What do I want to accomplish in the next year? 3. What do I want to accomplish in the next 5 years? 4. What is my dream accomplishment?
Are Body Weight exercises open-chained or closed-chained?
Primarily closed-chained. This may result in greater morot unit activation and synchronization when compared with open-chained exercises.
Central Nervous System
Primarily consists of the brain and spinal chord
What phases of the OPT model can utilize the strength training machines?
All phases; however, in phase 1 especially, the personal trainers should strive to progress clients from strength training machines to more proprioceptively enriched environments.
Horizontal Loading
All sets of an exercise or body part before moving on to the next exercise or body part. e.g., 3 chest, then 3 back. Most commonly used.
atrioventricular (AV) valves
Allow blood to pass from atria to ventricles
What is the next immediate progression for the ball two-arm dumbbell chest press?
Alternating-arm ball dumbbell chest press
Cardiac output (Q)
Amount of blood pumped by the heart per minute (L)
Which of the following statements supports the importance of postural assessment in the Optimal Performance Training model?
An appropriate posture allows for correct joint motions.
What is the Davies test from performance accessment?
Assesses upper extremity agility and stabilization -while in push up position, switches off touching two points 36 inches apart -record the number of touches in 15 s
: In order to become more aware of the calories they're consuming, what is the length of time clients should track their food intake?
At least one week
Name three diets that are considered very low carbohydrate diets; each contains less than 21% carbohydrates.
Atkins diet, Protein Power diet, Ketogenic diet
What zone would a client start in if they had an average score on the YMCA step test?
Average / Above average Zone two
What effect do beta-blockers have on a client's Blood pressure and Heart Rate?
Decrease Heart Rate Decrease Blood Pressure
A multiplanar single-leg box hop-up and hop down with stabilization is categorized as an exercise in which ?
Balance-Power Exercise
Arteries
Blood vessels that carry blood away from the heart
veins
Blood vessels that carry blood back to the heart
Motor Neurons
Carry information from the central nervous system to muscles and glands efferent neurons; neurons that carry messages from spinal cord/brain to muscles and glands
platelets
Cell fragments that play an important part in forming blood clots
What type of adaptations are seen with higher volume training?
Cellular adaptations
Describe the dynamic postural pushing assessment.
Checkpoint: LPHC Compensation: low back arches Probable overactive muscles: hip flexors, erector spinae Probable underactive muscles: intrinsic core stabilizers Checkpoint: shoulder complex Compensation: shoulder elevation Probable overactive muscles: upper traps, sternocleidomastoid, levator scapulae Probable mid/lower trap: mid/lower traps Checkpoint: head Compensation: head migrates forward Probable overactive muscles: upper trap, sternocleidomastoid, levator scapulae Probable underactive muscles: deep cervical flexors
Describe the dynamic postural pulling assessment.
Checkpoint: LPHC Compensation: low back arches Probable overactive muscles: hip flexors, erector spinae Probable underactive muscles: intrinsic core stabilizers Checkpoint: shoulder complex Compensation: shoulder elevation Probable overactive muscles: upper trap, sternocleidomastoid, levator scapulae Probable underactive muscles: mid/lower traps Checkpoint: head Compensation: head protrudes forward Probable overactive muscles: upper trap, sternocleidomastoid, levator scapulae Probable underactive muscles: deep cervical flexors
A food that supplies all of the essential amino acids in appropriate ratios.
Complete protein
Name seven typical disordered eating patterns.
Consuming junk food, avoidance of specific foods, eating one meal per day, irregular eating patterns, food phobias, financial limitations affecting types of foods one can purchase, eating too much or too little protein or carbohydrates
Cumulative injury cycle
Cycle in which an injury will induce inflam, musc spasm, adhesion, altered neuromusc control, & musc imbalances. Then repeats.
What assessment is used to assess upper extremity agility and stability?
Davies Test
Mechanoreceptors
Specialized sensory receptors that respond to deformation of body tissues. Stimulated in response to touch, pressure, stretch and motion. Respond to movement, pressure, and tension
SAID Principal
Specific Adaption to Imposed Demands Body will adapt to specific demands that are placed on it. You get what you train for.
What are the 3 kinds of levers?
First class = fulcrum in middle -like a seesaw -ex: nodding head Second class = resistance in the middle (fulcrum and effort on either side) -like a load in wheelbarrow -ex: full body push ups or calf raises Third class = effort in middle (between resistance and fulcrum) -most limbs are 3rd class levers -ex: human forearm during bicep curl (fulcrum is the elbow, effort is bicep, load is the dumbbell)
Which of the following careers is passing a licensure exam to practice optional?
Fitness professional.
plasma
Fluid portion of the blood
What is FITTE principle?
Frequency, intensity, time, type, enjoyment Frequency: general health (small quantities every day); improved fitness (higher intensity 3-5 days/wk) Intensity: calculated via HR, power, or % max oxygen consumption or oxygen uptake reserve -moderate intensity = <60% reserve -recommended intensity is 40-85% (40% being threshold for deconditioned individuals) Time: 2.5 hrs of moderate-intensity aerobic activity every week -or 1 hr 15 mins of vigorous intensity aerobic activity -or mix of intensities Type: to be considered aerobic, must be: -rhythmic -large muscle groups -continuous
What are the carbohydrate intake recommendations?
General: 6-10 g/kg/day, 45-65% total caloric intake Before exercise: consume high carb meal 2 to 4 hrs before exercising for more than an hour During exercise: consume 30-60g of carb every hour After exercise: consume 1.5g per kg of carb within 30 minutes Weight loss: no need to reduce carb intake for weight loss
*Annual plan
Generalized training plan that spans 1 year to show when the client will progress between phases.
How long will a client stay in Maximal Strength Training Phase 4?
Generall 4 weeks before cycling back through Phase 1 or 2 or progressing on to Phase 5
Endocrine System
Glands secrete hormones that regulate processes such as growth, reproduction, and nutrient use (metabolism) by body cells.
What are the most important goals of exercise for individuals with either type of Diabetes?
Glucose control, and for those of Type 2, weight loss
Joint receptors
In and around joint capsule. Responds to pressure, acceleration and deceleration of joint. Gives a sensation of pain if the joint is stretched beyond it's normal range.
A food source low or lacking in one or more of the essential amino acids.
Incomplete protein
What are the goals of the stabilization endurance training phase of OPT?
Increase ability to stabilize joints and maintain optimal posture
What is the goal of balance training?
Increase client awareness to his/her limit of stability through controlled instability
What are the risks of following an overly restrictive (very low calorie) diet?
Increased risk of malnutrition; poor energy; behavioral ''pendulum'' swings; minor side effects: fatigue, constipation, nausea, and diarrhea; major side effects: gallstone formation
Nonsynovial joints
Joints that do not have a joint cavity, connective tissue, or cartilage. skull
Name the eight essential amino acids.
Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
A unit of expression of energy equal to 1000 calories.
Kilocalorie or Calorie with a capital C
Following muscles is considered part of the Movement system?
Latissimus dorsi Hip flexors Hamstring complex Quadriceps
If a client's Upper body Arms fall forward during the overhead squat assessment, what muscles would be considered Overactive?
Latissimus dorsi Teres major Pectoralis major/minor
pulmonic valve
Located between the right ventricle and the pulmonary artery
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer.
Monounsaturated fatty acids and polyunsaturated fatty acids
Which of the following describes the typical profile of members that attend a large fitness facility?
More fiscally conservative.
What percentage of total caloric intake from protein defines a high protein diet?
More than 35%
Arthrokinematics
Motions of the joints Roll, spin, slide
Describe the movement system
Muscles attach the spine and/or pelvis to the extremities -concentric force production and eccentric deceleration during dynamic activties -primary muscles: lat, hip flexors, hamstring complex, quads
Posterior Oblique Subsytem
Muscles create a straight line when contracting they produce a pulling and stabilizing force. works concurrently with DLS during gait
Global Muscular System
Muscles responsible predominantly for movement and consisting of more superficial musculature that originates from the pelvis to the rib cage, the lower extremites, or both. four subsystems: Deep longitudinal subsystem (DLS): legs, lower body Posterior oblique subsystem (POS): Core Anterior oblique subsystem (AOS): Connects core obliques to oposite legs
Describe the local stabilization system
Muscles that attach directly to the vertebrae -type 1 (slow twitch) muscle fibers w/ high density of muscle spindles -responsible for intervertebral and intersegmental stability (works to limit excessive compressive, shear, and rotational forces btw spinal segments) -primary muscles: transverse abdominis, internal obliques, multifidus, pelvic floor musculature, diaphragm
Name five things carbohydrates provide for the body.
Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation
What do antagonists do? What are the associated muscles with exercises?
Oppose prime mover ex: -hip extension (psoas - deep hip flexor) -chest press (posterior deltoid) -overhead press (latissimus dorsi) -row (pectoralis major) -squat (psoas - deep hip flexor)
What are the phases of the OPT model?
Optimum Performance Training Model: -Phase 1: Stabilization Endurance Training -Phase 2: Strength Endurance Training -Phase 3: Hypertrophy Training -Phase 4: Maximal Strength Training -Phase 5: Power Training
Which of the following is an advantage of working at a larger fitness facility for a fitness professional that is looking to be financially successful?
Organizational marketing efforts.
DOMS Delayed-Onset Muscle Soreness
Pain or discomfort often felt 23 - 72 hours after intense exercise or unaccustomed physical activity.
What are the 2 types of Osteoporosis
Primary - Type 1: associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost Secondary - Type 2: caused by certain medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking, certain diseases, or certain medications
What do agonists do? What are the associated muscles with exercises?
Prime mover (muscles most responsible for a particular movement) ex: -hip extension (gluteus max) -chest press (pectoralis major) -overhead press (deltoid) -row (latissimus dorsi) -squat (gluteus maximus, quads)
What is SAID?
Principle of Specificity or specific adaption to imposed demands = the body will adapt to the specific demands that are placed on it -mechanical specificity = weight and movements placed on the body -neuromuscular specificity = speed of contraction and exercise selection -metabolic specificity = the energy demand placed on the body -note: weight loss programs apply all 3
Epinephrine (adrenaline) and norepinephrine
Produced by the adrenal glands
Which of the following Ps of the marketing mix focuses on what is being sold?
Product
Exhaustion
Prolonged stress that is intolerable produces exhaustion and distress.
Muscular system
Provides for movement and posture. Composed of skeletal muscles, cardiac muscles, and smooth muscle. Has tendons and ligaments Smooth Muscles: involuntary muscles Cardiac muscles: involuntary muscles in the heart **Skeletal muscles: voluntary, controlled muscles that provide locomotion and stability to the skeletal system. These ar the muscles that fitness professionals focus on by helping clients achieve increased skeletal muscle activation, coordination, strength, size and form during movement patterns.
Four scenarios where supplemental protein may be helpful.
Quick amino acid consumption before or after weight training; to replace whole-food protein for weight loss; when whole food is not available; for bodybuilders, wrestlers, or weight conscious athletes preparing for competition
The ability to react and change body position with maximum rate for force production, in all planes of motion and from all body positions, during functional activities.
Quickness
Name three diets that are moderately high in carbohydrates at a 51-60% carbohydrate content.
RDA Food Pyramid diet, Flat Belly diet, Mediterranean diet
The ability of muscles to exert maximal power in a minimal amount of time is known as ---.
Rate of force production.
Identify an alternative name for plyometric training.
Reactive training.
Neuromuscular Specificity
Refers to the speed of contraction and exercise selection.
Mechanical Specificity
Refers to the weight and movement placed on the body.
What is a good indicator of overall cardio fitness?
Resting HR (3 mornings in a row and taking the avg of the HR) -typical resting HR is 70-80
Length-tension relationship (LTR)
Resting length of a muscle and the tension the muscle can produce at this resting length.
What is the amount of energy expended while at rest? It typically accounts for 70% of total energy expenditure (TEE).
Resting metabolic rate (RMR)
Total energy expenditure (TEE) is the sum total of what three energy components?
Resting metabolic rate (RMR), Thermic effect of food (TEF), and Energy expended during physical activity
To what extent should exercise in hot, humid environments should be restricted for children?
Restrict to 30 minutes Take frequent rest periods Ensure adequate hydration
Name four core-power exercises.
Rotation Chest Pass, Ball Medicine Pullover Throw, Front Medicine Ball Oblique Throw, Soccer Throw
Following is considered a core power exercises?
Rotation chest pass Ball medicine ball (MB) pullover throw Front MB oblique throw Soccer throw
Vibration Training (aka WBV - "Whole Body Vibration)
Russian scientists discovered WBV increased the cosmonauts (2) bone density and (3) muscular strength and helped prevent some of the harmful effects of spaceflight
The --- bisects the body into right and left sides.
Sagittal plane.
Biceps Exercises Stabilization
Single Leg Dumbbell Curl Single Leg Barbell Curl
Name strategies that enhance exercise adherence.
Self-management, goal setting, self-monitoring, positive self-talk, psyching up, imagery
The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.
Self-myofascial release
You have a client working in Phase 3: Hypertrophy, what type of flexibility would you use?
Self-myofascial release and active-isolated stretching
What are muscle spindles?
Sensory receptors within muscles -run parallel to muscles -sensitive to changes in muscle length and rate of length of change -regulate contraction of muscles via stretch reflex mechanism (prevents overstretching) Think: sensitive to lengthening, so opposite action = shorten and not over stretch
Circuit Training
Series of exercises, one after the other, minimal rest. 1-3 sets of 8-15 reps
What assessment is used to assess lower extremity agility and neuromuscular control?
Shark Skill Test
Which of the following assessments involves positioning a client in the center box of a grid, with hands on hips and standing on one leg?
Shark skill test
Sandra, a fitness professional, enrolls for CEU courses but does not complete them. She selects publications without finding out whether or not they are based on valid research. In addition, she appears disinterred pursing any collegiate degrees. She has not obtained any continuing educational units (CEUs) in the last two years. Which of the following is likely to be her consequences in this case?
She is likely to lose her fitness professional certification.
Upper crossed syndrome summary
Short muscles: upper trap, levator scapulae, sternocleidomastoid, scalenes, lats, teres major, subscapularis, pectoralis major/minor Lengthened muscles: deep cervical flexors, serratus anterior, rhomboids, mid traps, lower traps, teres minor, infraspinatus Altered Joint Mechanics: -increased = cervical extension, scapular protraction/elevation -decreased = shoulder extension, shoulder external rotation Possible injuries: headaches, bicep tendonitis, rotator cuff impingement, thoracic outlet syndrome
The latissimus dorsi is responsible for concentrically accelerating movements?
Shoulder extension, adduction, and internal rotation
Type I Muscle Fibers
Slow Twitch or red fibers contain large numbers of capillaries (exchange of oxygen and carbon dioxide take place) , mitochondria (POWERHOUSE OF THE CELL, protein that holds oxygen) and myoglobin ( red pigment and where food is converted into energy) Type 1 fibers are slower to reach maximal contraction and are more resistant to fatigue. Smaller in size, produce less force and do not response as well to hypertrophy as type 2 Type 1 fibers support posture, stabilize muscles, provide dynamic stabilization needed during functional movement patterns and activities of daily living.
During an Overhead Squat assessment, what are the probable overactive muscles when there is an excessive forward lean?
Soleus, gastrocnemius, hip flexor complex, abdominal complex
The ability to move the body in one intended direction as fast as possible.
Speed
The resistance training system that involves breaking the body up into parts to be trained on separate days.
Split-routine system
What is the lower extremity strength assessment?
Squat -estimates one rep max squats and overall lower body strength -considered an advanced assessment for strength-specific goals only -warm up w/ light resistance for 8 to 10 reps -1 min rest -add 30-40 lbs for 3-5 reps -2 mins rest -repeat last two steps until failure between 2 to 10 reps -use chart to estimate one rep max
During the assessment, you notice your client's Arms fall forward, what strengthening exercise would you perform with them?
Squat to row
Name six guidelines for providing uncompromising customer service.
Take every opportunity to meet and greet each member, present a positive image, never give an impression that you are inconvenienced by a client/potential client, express ideas clearly through all forms of communication, take every opportunity to strengthen relationships, take ownership of complaints
Altered reciprocal inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
Restrictive Lung Disease
The condition of a fibrous lung tissue, which results in a decreased ability to expand the lungs.
What areas does osteoporosis commonly affect?
The neck of the femur and the lumbar vertebrae (considered part of the core), leaving the core in a weakened state and subject to injury.
How does WBV training work?
The vertical sinusoidal vibrations simulate increased gravity on the body
What is the amount of energy expended above the RMR as a result of processing food for storage and use? It typically accounts for approximately 6-10% of total energy expenditure (TEE).
Thermic effect of food (TEF)
Even though Stabilization is crucial for all beginners, why is it necessary to cycle back through this level after doing phases of strength and power?
To help maintain a high degree of core and joint stability. It also may allow the body to actively rest from more intense bouts of training..
What is the purpose behind resistance training for obese clients?
To increase lean body mass and therefore increase metabolic rates and improve body composition.
The main function of the Soleus Muscle
To stabilize the ankle joint
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases.
Tolerable Upper Intake Level
Name three nutrients that should not be around 100% of the DV.
Vitamin A, beta-carotene (contraindicated for smokers), calcium
What is important about the alignment of the line of pull and muscle action while using a cable machine?
When using a cable machine it is important to align the line of pull of the cable with the line of pull of the muscle being worked
The belief in one's ability to succeed in a specific situation is termed __________.
b. Self-efficacy
how to preform YMCA 3 minute step test?
client does 24, 12inch steps per minute for 3 minutes record recovery pulse for 60 seconds immediately after exercise completion locate # in table determine HR and multiply it by zone percentage ex: HRmax x .65 <--- zone 1 is 65%
how do you perform squat test
client has squat bar on shoulders does warm up set 8-10 reps rests 1 min increases weight 30-40lbs (10-20% initial load) continually ads weight until failure between 2-10 reps of 3-5 for greater accuracy
when the ventricles contracts, the valves..
close (to prevent backflow)
kinetic chain
combination of interrelation of the actions of the nervous, muscular, and skeletal systems to create movement
postural distortion patterns
common postural malaignments and muscle imbalances that individuals develop based on a variety of factors 3 basic patterns: pronation distortion system, lower crossed syndrom, upper crossed syndrom
how do you preform 40-yard dash
cones 40 feet apart record time it takes client to sprint to end cone stop watch when chest crosses end cone 2 trials, take best time
Nerve impulses
consecutive linking of neurons by electrochemical signals that travel throughout the nerve fiber
What is the result of too short a rest period?
fatigue, decreased performance, therefore altered movements patterns and injury.
What does connective tissue allow for?
forces to be generated by muscle to be transmitted to components of muscle to bones -create motion -help form tendons
Repetitive lack of motion
frequent immobility, leads to potential for repetitive stress injuries
commonly overactive/short muscles associated with lower crossed syndrome
gastrocnemius soleus hip flexor complex adductors lattisimus dorsi erector spinae
commonly overactive/short muscles associated with Pronation Distortion Syndrome
gastrocnemius soleus peroneals adductors TFL hip flexor complex biceps femoris
YMCA 3-minute step test measures
individuals cardiorespiratory fitness through a submaximal bout of stair climbing at a set pace for 3 minutes
how to perform a rockport walk test
record clients weight client walks a mile as fast as possible record time and BPM immediately after completion determine o2 consumption score with the crazy formula locate score in table determine zone determine HRmax, multiply it by zone percentage
how do you perform vertical jump test
record standing reach height client leaps vertically without stepping but using all arms and legs. subtract standing reach height from jump height
Hypomobility
refers to decreased mobility or restricted motion
poor dorsiflexion during during a squat is an example of what?
relative flexibility
The --- is defined the speed at which each muscle action is performed.
repetition tempo
pattern overload
repetitive physical activity that moves through the same patterns of motion, placing stresses on the body overtime
the bicuspid valve
s What valve separates the left atrium from the left ventricle?
Describe the glycolysis system
-short term use -can produce significantly greater amount of energy than ATP-PC -30-50 s of duration (ideal for 8-12 repetition exercise) -need to covert to glucose 6 phosphate before glucose can be used -can be aerobic (pyruvic acid) or anaerobic (lactic acid)
irregular
-shape of a bone that is not long, nor short, nor flat ex.: vertebrae, sphenoid, hyoid
long
-shape of bones that are long with heads one the ends ex.: tibia, humerus, femur, phalange
short
-shape of bones that are short and cubed ex.: tarsals & carpals
What are the 3 kinds of exercises?
-single joint = isolates one major muscle group or joint (bicep curls, tricep pushdowns, calf raises) -multijoint = two or three joints (squats, lunges, step ups, chest presses, rows) -total body = multiple joint movements (step up balance to overhead press, squat to two arm press, barbell clean)
compound fracture
-the broken bone is exposed to the outside
What are the different kinds of fat sources: 1) monounsaturated fat 2) polyunsaturated fat 3) saturated fat 4) trans fat
1) monounsaturated fat = olive oil, canola oil, peanut oil, avocados 2) polyunsaturated fat = vegetable oils, omega 3, nuts, seeds 3) saturated fat = meat, poultry, lard, butter, cheese, cream, eggs, whole milk, tropical oils 4) trans fat = stick margarine, shortening, fried foods, fast food, many baked goods
What are the four steps in the model of verbal communication?
1. What speaker means 2. What speaker says 3. What listener hears 4. What listener thinks speaker means
Training Points for clients with Coronary Heart Disease:
1. monitor heart rate carefully; use the rating of perceived exertion (RPE) as well 2. reclining position may be counter indicated 3. consult with physician concerning SMR 4. Cardio at phase 1 progressed with physician's advice 5. Core in the standing (or on an incline with head raised) position is preferred 6. Plyometric training would not be recommended for this population in the initial months of training. 7. Resistance training should be performed in a seated or standing position. Circuit style or PHA training 8. ensure the client is not straining (over gripping, etc.)
If a client's LPHC Excessive forward lean during the overhead squat assessment, what muscles would be considered underactive?
Anterior tibialis Gluteus maximus Erector spinae
CNS
Central Nervous System; Brain and spinal cord; coordinate activity of all parts of the body
Nervous System
Central Nervous, Neurons, Motor Control, Motor learning, Mechanoreceptors
From top to bottom what are five sections of the vertebrae?
Cervical spine , Thoracic spine, Lumbar spine, Sacrum, Coccyx.
What effect do Vasodilators have on a client's Blood pressure and Heart Rate?
Increase & no effect or decrease Heart Rate Decrease Blood pressure
Nervous System
billions of cells specifically designed to provide communication network
Who benefits from maximum strength training?
For ppl looking for maximal prime mover strength by lifting heavy loads
What was OPT model made for?
For society that has more structural imbalances and susceptibility to injury than every before; this can systematically progress any client to any goal
Applying the OPT Model for the Goal of General Sports Performance
For the typical client, Phases 1, 2, and 5 will be the most important. Phase 3 may not be necessary since phase 4 will increase strength levels in preparation for phase 5. In Figure 14.16 (the picture on this card), Phases 1, 2, and 5 are all used in the same week (undulating periodization). This helps to introduce power training at a slower, more moderate pace, with low weekly volumes, while ensuring optimal levels of stabilization and strength necessary to increase power. Remember to pair less intense cardio with more intense workouts and vice versa.
What is the integrated performance paradigm?
Forces must be damped (eccentrically), stabilized (isometrically), and accelerated (concentrically) in order to move with efficiency
What is arthrokinetic dysfunction?
biomechanical and neuromuscular dysfunction leading to altered joint motion
What effect do Antidepressants have on a client's Blood pressure and Heart Rate?
Increase & no effect Heart Rate No Effect & Decrease Blood Pressure
What effect do Nitrates have on a client's Blood pressure and Heart Rate?
Increase & no effect Heart Rate No Effect & Decrease Blood Pressure
What are closed-chain exercises?
Movements in which the distal extremities (hands or feet) are in constant fixed position and thus the force applied by an individual is not great enough to overcome the resistance (such as the ground or immovable object). Examples: push-ups, pull-ups, and squats.
People in this stage of change do exercise occasionally but are planning to begin exercising regularly in the next month.
Preparation
Diastolic blood pressure represents?
Pressure within the arterial system when the heart is resting and filling with blood
What assessment is used to measures muscular endurance of the upper body, primarily the pushing muscles?
Push-Up Test
Increasing (or decreasing) weight with each set is an example of which type of resistance-training system?
Pyramid
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set.
Pyramid system
Guidelines the health and fitness professional should use when approaching potential clients.
Say ''Hello'' to each member; offer towels or water; roam the workout floor; don't hide behind desks, books, or a computer; introduce yourself by name; don't educate on the first interaction
Charlotte is planning to start a new fitness club. She is a certified personal trainer and plans to market her new fitness club in her neighborhood. There are already multiple fitness clubs in the neighborhood that cater to similar needs of the residents. Which of the following ideas should Charlotte focus on in her marketing mix to make the fitness club a success?
She should develop a niche or a speciality that would set her club apart from the other clubs.
When first starting out with a brand new client, which of the following training systems is most appropriate?
Single set
What is the immediate progression of an alternating-arm ball dumbbell chest press?
Single-arm ball dumbbell chest press
During the assessment, you notice your client's feet turn out, what strengthening exercise would you perform with them?
Single-leg balance reach
Performing one set of each exercise is an example of which type of resistance-training system?
Single-set
Name the training system that involves performing one set of each exercise.
Single-set system
A Single-leg dumbbell press is an example of which level of training in the NASM OPT model?
Stabilization
A Single-leg squat is an example of which level of training in the NASM OPT model?
Stabilization
A Stability ball dumbbell row is an example of which level of training in the NASM OPT model?
Stabilization
How should an OPT training program progress for youth?
Start in phase 1 (Stabilization Endurance) program. Progression into phases 2 through 5 should be decided on the basis of maturity level, dynamic postural control (flexibility and stability), and how they have responded to training up to this point.
How will hypertensive medication affect submaximal cardio assessments?
They may bring the pulse rate down artificially, throwing off the results.
What is the traditional reason for use of a dietary supplement?
To provide the body with nutrients that might not be adequately supplied by a diet
systole
a contraction of the heart muscle, specifically the ventricles.
cumulative injury cycle
a cycle the body goes through to heal injury. tramatized tissue -> inflammed tissue -> muscle tension (spasm) -> fibrotic adhesions (knots) -> decrease in muscle fiber extensibility over time
Knee injuries involving ligaments lead to:
a decrease in the neural control to muscles that stabilize the patella.
What is altered reciprocal inhibition?
a muscle inhibition which causes inhibition of its functional antagonist
pronation distortion system
a postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees) *mikayla
Diastole
a relaxation of the heart muscle.
overhead squat assessment assesses what?
a transitional movement assessment designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control
transitional movement assessment
a type of assessment that evaluates dynamic posture
General program design continuum: a) muscular endurance/stabilization b) hypertrophy c) maximal strength d) power
a) muscular endurance/stabilization Reps: 12-20 Sets: 1-3 Intensity: 50-70% 1 RM Tempo: slow (4/21) Rest periods: 0-90s b) hypertrophy Reps: 6-12 Sets: 3-5 Intensity: 75-85% 1RM Tempo: moderate (2/0/2) Rest periods: 0-60s c) maximal strength Reps: 1-5 Sets: 4-6 Intensity: 85-100% of 1RM Tempo: fast/explosive Rest periods: 3-5 mins d) power Reps: 1-10 Sets: 3-6 Intensity: 30-45% of 1 RM or <10% of body weight Tempo: fast/explosive Rest periods: 3-5 mins
The study of personality, values, opinions, attitudes, interests, and lifestyles is called _________.
a. Psychographics
What is thermic effect of food (TEF)?
amt energy expended above RMR due to digestion for storage and use -6 to 10% of TEE
What is the respiratory quotient (RQ)?
amt of carbon dioxide expired divided by the amount of oxygen consumed RQ of 1 = 100% fuel coming from carbohydrates RQ of 0.7 = 100% fuel coming from fats (Anything in the middle is a mix of carbs and fats)
What is resting metabolic rate?
amt of energy expended while at rest -70% of TEE (total energy expenditure) -avoid declines in RMR by avoiding starvation diets
What are complete proteins?
animal sources, dairy and meats
Past injuries: knee injuries non contact result from
ankle or hip dysfunction
During a static postural assessment, a personal trainer observes that a client has protracted shoulders and a forward head. Which of the following muscles would he expect to be shortened?
d. Sternocleidomastoid and pectoralis major
if feet turn out in single leg and overhead squat assessment occurs, what are the underactive muscles
medial gastrocnemius medial hamstring gracilis satorius popliteus
What is the ratings of perceive exertion method?
moderate intensity equal to "somewhat hard" (12-14) on the 6-20 Borg scale
what do diuretics do to heart rate and blood pressure?
no effect on heart rate decrease or no effect on blood pressure
during an overhead squat assessment, what should you look for?
no knee valgus, arms aligned with ear, feet straight ahead,
altered neuromuscular efficiency
occurs when the kinetic chain is not performing optimally to control the body in all three planes of motion
Lower crossed syndrome
postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back) *miles
Upper crossed syndrome
postural distortion syndrome characterized by forward head and rounded shoulders
Systolic blood pressure represents?
pressure within the arterial system after the heart contracts
What do muscle spindles do?
prevent muscles from stretching too far or too fast -lengthened muscle stretches --> increases muscle spindle excitement --> microspasms/feeling tightness (contraction)
Deep Longitudinal Subsystem (DLS)
primarily responsible for force transmission longitudinally from the trunk to the ground
if excessive forward lean in single leg and overhead squat assessment occurs, what are the overactive muscles
soleus gastrocnemius hip flexor abs
if feet turn out in single leg and overhead squat assessment occurs, what are the overactive muscles
soleus lateral gastrocnemius biceps femoris
What are the 2 types of fiber?
soluble fiber = moderates blood glucose lvls, lower cholesterol -oats -legumes -barley -uncooked fruits/veggies insoluble fiber = passes through digestive system in its original form -reduce risk of colorectal cancer, hemorrhoids, constipation -daily intake = 25 to 38 g of fiber
What does strength endurance training improve?
stabilization endurance, prime mover, strength, overall work capacity, joint stabilization, lean body mass
The 5 stages of the opt method are
stabilization endurance, strength endurance, hypertrophy, maximal strength, power
The primary difference between sensory, inter, and motor neurons
the direction of their nerve impulses
What does tropomyosin do?
-located on actin -blocks myosin when muscle is relaxed
What are movements in the frontal plane?(side to side movements)
-Adduction = movement of the segment toward the midline (decrease in angle) -Abduction = movement away from midline of the body (increase angle) Ex: side lateral raises, side lunges, side shuffling
What are the effects of common movement patterns?
-Extended periods of sitting = tight hip flexors, postural imbalances, potentially poor cardio conditioning -Repetitive movements = pattern overload to muscles and joints causing trauma/kinetic chain dysfunction -Mental stress = elevated resting HR/BP/Ventilation at rest and exercise
What other recommendations for designing a senior fitness program?
-Flexibility training -SMR and static stretching are helpful -Simple active or dynamic stretching can be used as a warmup - Cardio should be limited to Stage I and II (unless under a doctor's instruction) -Progression through the OPT model should happen slowly, always starting in phase I, emphasizing balance training, before moving on to the rest of the phases -Emphasize good technique to prevent injury -Consult with their doctor and work within his/her guidelines
What are movements in the sagittal plane? (forward and backwards movements)
-Flexion = bending where the angle DECREASES -Extension = straightening where angle INCREASES Ex: bicep curls, tricep pushdowns, squats, front lunges, calf raises, walking, running vertical jump, climbing stairs, shooting a basketball
What kind of assessments should be done for obese clients?
-Health -Movements assessments (pushing, pulling, squatting) -Single leg balance should be substituted for a single leg squat for an obese client
What are the benefits of Stabilization training?
-Improving muscle imbalances -Improving stabilization of the core musculature -Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training -Improving overall cardiorespiratory and neuromuscular condition -Establishing proper movement patterns and exercise technique
Describe active isolated stretching
-use agonists and synergists to dynamically move joint into ROM -increases motorneuron excitability --> creates reciprocal inhibition of muscle being stretched -recommended for warm up
What other training tips are important for obese clients?
-Resistance training may be better with cable machines, exercise tubing, or body weight from a standing or seated position (so they don't have to fit into a machine) -Flexibility exercises should also be performed from a standing or seated position -Use SMR with caution and may need to be avoided or practiced at home -Core and balance training is also important, but caution must be taken when placing an obese client in a prone or supine position because they are prone to hyper and hypotensive reactions to exercise -Resistance training may need to start in a seated position and progressed to a standing position -Phase 1 and 2 of the OPT are great for obese clients. Ensure they are breating properly during resistance to avoid straining during exercises (also not squeezing the bars too tightly, etc.) -Weight supported exercise (such as cycling or swimming) may work better for obese clients and reduce orthopedic stress.
spiral fracture
-a bone fracture where the bone is broken in a twist
comminuted fracture
-a bone fracture where the bone is broken into many fragments
compression fracture
-a bone fracture where the bone is broken inwards
What does modern training programs emphasize?
-appropriate exercise selection -all muscle actions -multiple planes of motion -repetition tempos
Describe tendons
-attach muscles to bones -anchor where muscle can exert force to control bone/joint -poor vascularity (like ligaments)
What to consider about hypertension?
-blood pressure over 140/90 -plan to reduce BP should include diet, exercise, weight loss, medication -avoid supine/prone positions (due to changing BP) Recommendations: -static and active stretching -avoid foam rolling (bc involves laying down) -standing core exercises preferred over supine core exercises -careful w/ plyometric training -resistance training in seated or standing positions -use circuit or peripheral heart action training system to keep blood flowing -breathe normally -avoid vlasalva maneuver (overgripping)
Single Set
1 set of each exercise. 8-12 reps. Good for beginners & 1st time clients
What are the 3 phases of flexibility training?
1) Corrective = increase joint ROM, improve muscle imbalances, correct altered joint motion -Includes: self myofascial release and static stretching -Appropriate for OPT phase 1 2) Active = improve extensibility of soft tissue and increase neuromuscular efficiency using reciprocal inhibition -Includes: self myofascial release and active isolated stretching (allows for agonists/synergist muscles to move limb through full ROM while functional antagonists are being stretched) -Appropriate for OPT phases 2, 3, 4 3) Functional = self myofascial release and dynamic stretching (requires integrated, multiplanar soft tissue extensibility w/ optimal neuromuscular control, full ROM, or movement without compensation) -Appropriate for OPT phase 5
What are the 3 lvls of SAQ training?
1) stabilization (phase 1) = 4-6 drills w/ limited horizontal inertia and unpredictability -ex: cone shuffles, agility ladder drills 2) strength (phase 2, 3, 4): 6-8 drills w/ greater horizontal inertia but limited unpredictability -ex: T drill, box drill, stand up to figure 8 3) power (phase 5): 6-10 drills w/ max horizontal inertia and unpredictability -ex: modified box drill, partner mirror drill, timed drills
Describe the progression continuum of increasingly unstable environment for the stabilization continuum, lower body, and upper body respectively.
1) stabilization continuum -floor -sport beam -half foam roll -foam pad -balance disc -wobble board -bosu ball 2) lower body -two leg stable -staggered stance stable -single leg stable -two leg unstable -staggered stance unstable -single leg unstable 3) upper body -two arm -alternating arms -single arm -single arm with trunk rotation
How many times per week must one train to maintain the physical, physiologic, and performance improvements that were achieved during other phases of training?
1-2 time per week
What is the recommended protein intake for strength athletes?
1.2-1.7 g/kg (0.5-0.8 g/lb)
What is the percentage of fat intake that athletes are recommended to consume?
20 to 25% of total caloric intake
The ability of an organism to use food substances for growth and repair
Nutrition
The daily recommended intake of fiber for men.
38 g
reassess clients generally every ________ weeks
4
How many calories are in one gram of a carbohydrate?
4 calories
global muscular system
4 subs systems, larger muscles to work synergistically in larger movements
How long does a client normally stay in the Stabilization Endurance Training Phase (1)?
4 weeks
How long will a client generally stay in the Strength Endurance Training Phase?
4 weeks
How long will a client stay in this phase?
4 weeks before cycling back through Phase 1 or 2
A prolonged intolerable stressor that produces fatigue and leads to a breakdown in the system or injury is called?
Exhaustion
What is a component of core-power exercises that make them easy to identify?
Explosive movements with medicine balls
Repetitive stress injury (RSI)
Injury due to pattern overload
Is it possible to slow the structural deficits responsible for decreased functional capacity in older adults, including loss of muscle strength and neural proprioception?
Yes. musculoskeletal degeneration may not be entirely age-related. Measures can be taken to prevent loss of muscle strength and functional immobility with aging.
The training strategy for Strength Endurance Training involves using _____.
b. superset
Identify a characteristic of muscle spindles.
a. They are sensitive to change in length of muscle and the rate of that change.
Exercises involve little motion through the spine and pelvis in _____ training.
a. core-stabilization
While pressing overhead during a Multiplanar Step-Up Balance, Curl, to Overhead Press exercise for body stabilization, it is important to make sure that the low back does not arch as it may indicate weakness of the intrinsic core stabilizers and tightness of the _____ muscle.
a. latissimus dorsi
Which of the following is most likely to happen in the first 30 minutes of the initial session of behavioral coaching?
b. Talking and getting to know a client's needs and goals
Dorsiflexion
backward flexion (bending), as of the hand or foot. This can also be described as bending in the direction of the dorsum. (dorsum = upper surface = "superior" surface, i.e. the surface of the foot or hand that includes the toe nails or finger nails).
What does excess vitamin A during conception/early pregnancy cause?
birth defects
The focus in the stage II of stage training is on:
c. increasing the workload of an exercise activity.
The highest rate of oxygen transport and utilization achieved at maximal physical exertion is called _____.
c. maximal oxygen consumption
When an individual performs chest presses, the range of motion at the shoulder joint is determined by the load one is lifting and _____.
c. tissue extensibility
While performing a squat, lowering the body towards the ground is considered a(n) _____ of the muscle.
d. eccentric action
maximal oxygen consumption
highest rate of oxygen transport and utilization achieved at maximal physical exertion
What settings are used what a client is starting out on WBV training
low intensity, low frequency, short sessions. Generally increase the parameters from there.
In the contest of training plans, a --- is the largest cycle that covers a yearlong period of training or an annual plan.
macrocycle.
asking about ocupation, extended periods of sitting, repetitive movements, dress shoes, past injuries, and past surgeries are _____________ _____________
pre-assessment questions/information
canaliculi
small channels that radiate through the matrix of bone connecting osteocytes to each other
Atrioventricular (AV) node
small mass in the lower septum of the right atrium that passes impulses from the sinoatrial node toward the ventricles
Sesamoid bones
small often round bones embedded in a joint capsule
Focus of Strength Level
-Increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more-complete ranges of motion -Increase the load-bearing capabilities of muscles, tendons, ligaments, and joints -Increase the volume of training -Increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle (weight loss or hypertrophy) -Increase (10) motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)
What are the components of long bone?
1) Epiphysis = ends of long bones (primary growth site) 2) Diaphysis = shaft = primary role is support 3) Epiphyseal plate = region connecting diaphysis to epiphysis 4) Periosteum = tough, fibrous membrane (provides attachment points for tendons) 5) Medullary cavity = space inside diaphysis, contains marrow (useful energy reserve) 6) Articular (hyaline) cartilage = hard, white, shiny tissue that cover articular ends of bones to reduce friction
In general, what specific sets, repetitions, training intensity, repetition tempo and rest interval yield: MUSCULAR ENDURANCE AND STABILIZATION
1-3 sets of 12-20 reps @ 50%-70% 1RM (one rep max), slow: 4/2/1 meaning 4 sec. eccentric, 2 sec. isometric hold, and 1 sec. concentric), short rest (0-90 sec (unless the capacity of the client dictates longer)
What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model?
1-3 strength exercises per body part
