ACE exam

Duration

Time or terms of exercise quantity (run two miles, take 5000 steps

Teres major

extends, adducts, and medially rotates arm Arises from the lower medial portion of the scapula and primarily acts to internally rotate the humerus. Only effective when rhomboids stabilize the scapula otherwise, the scapula would move forward to meet the arm when the teres major contracts. It works with latissimus dorsi and is sometimes called "the little lat".

The teres major

extends, adducts, and medially rotates arm. Internally rotates the humerus. Only effective when rhomboids stabilize the scapula. It works with latissimus dorsi and is sometimes called the "little lat".

Average resting heart rate (RHR)

70 to 72, averaging 60 to 70 in males, 72 to 80 in females

FIRST guidelines for phase 2: movement training

F: frequency. 2 to 3 days a week I: intensity. Low during this phase.. R: repetitions. Varies inversely with the intensity of the exercise set. Lower training intensity permits more reps S: sets. One set is a good starting point. T: type. Should be selected with respect to the client's movement efficiency.

Decision-making criteria

Includes a detailed cost-benefit analysis that demonstrates that the financial benefits of operating the business outweigh the financial risks involved with establishing operations

Passive Straight-Leg (PSL) Raise

to assess the length of the hamstrings Page 180

Water

Inorganic in nature Loss of only 20% of total body water can cause death , while 10% severe disorders Adults can survive up to 10 days without water, while children can live up to 5 days Single largest component of a human body , 50-70% of body weight Regulate body temperature, protects vital organs, provides a driving force for nutrient absorption, serves as a medium for all biochemical reactions, and maintains a high blood volume for optimal athlete performance. Water volume is inflicted by food and drink intake, sweat, urine, feces excretion, metabolic production of small amounts of water, and respiratory losses of water that occur while breathing.

Gluteus minimus

Insertion passes in front of hip joint, allowing it to internally rotate the femur. Role in walking Prevent hip from sagging

tensor fasciae latae

Inserts on the iliotibial tract, which is a strong band of connective tissue that extends from the lateral hip downward to the lateral knee. Serves to stabilize the knee by tightening the iliotibial tract

The most lateral column- iliocostalis

Inserts on the ribs

The most medial column- spinalis

Inserts on the vertebrae

Blood lactate and VT2

Lactate is produced at a higher rate as exercise intensity increases At approximately 50% of an individuals power output urging incremental exercise, the ability to remove lactate from the circulation starts to become limited, and net accumulation of lactate in the blood begins . This point is VT1 Use lactate analyzers that use small capillary samples

Deltod

Large muscle that form a cap over and around the shoulder. The deltoid's actions are varied because its fibers pass in front of, directly over, and in the back of the shoulder. Some actions are antagonistic to each other. The anterior fibers flex and internally rotate the humerus, whereas the posterior fibers extend and laterally rotate the humerus. It pulls on the humerus. any movement of the humerus on the scapula will involve all or part of the deltoid.

Ischemia

Lack of blood supply

Shoulder joint

Lacks bone supporting it and requires SITS and their associated tendons work as stabilizers to prevent subluxation or dislocation of the humeral head from the glenoid fossa. Supraspinatus holds the head of the humerus

Deltoid

Large muscle that forms a cap over and around the shoulder. It's fibers pass in front of, directly over and in the back of the shoulder , the deltoid's actions are varied, with some of the actions being antagonistic to the other

Pectoralis major

Large, fan-shaped muscle that lies on top of the smaller pectoralis minor. It's position on the anterior chest wall allows it to effectively work together with latissimus dorsi to adduct the humerus from a raised, abducted position. Also works to internally rotate the humerus Can also extend and flex the shoulder

Aerobic exercise

Large-muscle, rhythmic activities (e.g. walking, jogging, aerobics, swimming, )that can be sustained without undue fatigue for at least 20 minutes. Such movement patterns depend on the oxidase metabolic pathways to create ATP, and the goal of the body is to be in a steady state, where the energy needs are being met aerobically

Trapezius

Largest and most superficial of the posterior shoulder girdle muscles It originates at the base of the skull and has attachments to all 19 vertebrae in cervical and thoracic regions of the spine.

Gluteus maximus

Largest and most superficial posterior hip muscle Tendon of insertion passes behind the hip Acts as extensor and external rotator of the hip Not used extensively in walking It's strong actin occurs in running, hopping and jumping

The patella

Largest bone in the body

Deeper layer, or inner unit of the core consists of

Small muscles (rotators, inter spinal, intertransversarii) that span single vertebrae and are generally too small to offer stabilization of the entire spine. Offer segmental stabilization of each vertebrae, especially at end ranges of motion, and are rich in sensory nerve endings

Ratings for Perceived Exertion (RPE)

Subjective method of gauging exercise intensity Two versions: the classical (6 to 20) scale and more contemporary category ration (0 to 10) scale Works well for about 90% of people

Muscular balanc

Symmetry of the interconnected components of muscle and connective tissue. It involves: Equal strength and flexibility on the right and left sides of the body (bilateral symmetry) Proportional strength rations in opposing (agonist/antagonist) muscle groups A balance in flexibility, in that normal ranges of motion are achieved but not exceeded

Pilates

builds strength without bulk, improves flexibility and agility, and helps prevent injury

Fascicle

bundle of muscle fibers

Deviation 2: hip adduction

lateral tilt of the pelvis that elevates one hip higher than the other, also called "hip hiking" may be evident in individuals with a limb-length discrepancy If a right hip moves into adduction (toward line of gravity), then this position progressively lengthens and weakens the right hip abductors, which are unable to old the hip level

Protein catabolism

proteins break down in to amino acids and undergo a variety of conversions; products can enter glycolysis or kreb's cycle

Rate coding

rate at which the motor units are fired A motor unit's smallest contractile response to a single electrical stimulation is called a twitch. A series of multiple stimuli in rapid sequence, prior to relaxation from the first stimulus, results in even greater force production, and is termed summation. Continued stimulation at even higher frequencies can lead to a state of tetanus, resulting in peak force procure of the motor unit. Rapid movement or ballistic (explosive) training may be particularly effective in provoking increases in rate coding.

Muscles that act at the knee

rectus femoris, vastus lateralis, intermedius, and medialis, biceps femoris, semitendinosus, semimembranosus, gracilis, sartorius, popliteus

Dynamic stretching

technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching

Infraspinatus

Laterally rotates shoulder; stabilizes the head of the humerus in glenoid cavity; one of the "rotator cuff" muscles Works with teres minor, where rhomboids stabilize the scapula by flattening it to the back so that the humerus can be extremely rotated..

Saturdated and trans fats

Lead to clogging of the arteries, increased risk for heart disease, and other problems

Posterior deltoid

Located on the back side of the G/H joint and acts as an antagonist to the anterior deltoid. Extends, externally rotates, and horizontally extends the arm at the shoulder. To strengthen have the individual assume a staggered stance position with a neutral spine. Using hand weights, they begin with the shoulder flexed, addicted, and internally rotated, and move into extension, abduction, and external rotation.

COG

Location where the body's mass is distributed evenly in all planes. In most individuals it is located just anterior to and in line with the second sacral vertebrae. It is an abstract concept that is used to define movement of body segments relative to one another. It changes during movement.

Sinotrial node (SA node)

Located in the posterior wall of right atrium, regulates heart rate Pacemaker of the heart

Specific supervision

Occurs when an individual is supervised while performing a specific activity, such as what typically occurs during a personal-training session.

Estimating body fat from circumference measures

Page 212 All measurements are done in centimeters, and weight is measured in kilograms

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Page 281

chronic adaptations to flexibility training

One of the major determinants of long-term adaptations in flexibility is the collagen found in connective tissues.

Anterior shin splints

Pain in the anterior compartment muscles of the lower leg, fascia, and periosteal lining. Often induced by exertional or sudden changes in activity.

polypeptides

Proteins form when amino acids join together through peptide bond 8 to 10 essential amino acids cannot be made by the body and must be consumed in a diet

Hernia

Protrusion of an organ through the wall of the cavity that normally contains it Contraindication for weight lifting

Standing long jump test

Simple to administer and does not require much time or equipment Valuable tool for for assessing explosive leg power Jumping area of at least 20 feet (6 meters) in length that provides good traction

Densitometry

measurement of body density

YMCA bike test

measures HR response to incremental, three-minute workloads that progressively elicit higher HR responses Equipment: Cycle ergometer Stopwatch HR monitor with chest strap Metronome (optional) Sphygmomanometer RPE chart

Diuretics

medications administered to increase urine secretion in order to rid the body of excess water and salt Can be coffee The loss of water leads to decreased blood volume, which can predispose an exerciser to dehydration.

Cutaneous receptors

nerve receptors in the skin that respond to pressure, temperature, or pain

Grade 2 ligament sprain

pain, moderate loss of function, swelling, and instability with tearing and separation of ligament fibers Decreased ROM RICE Physical evaluation

Claudication

pain, tension, and weakness in a leg after walking has begun, but absence of pain at rest

Three energy systems

phosphagen, glycolytic, oxidative Contribute to the total energy needs of the body during physical activity . They do not work independently of each other.

Plantarflexion

point toes down

Health at every size (HAES)

weight loss is not the goal and evidence as to why this should be the focus

Heart

The amount of cardiac output that it receives is the same at rest and during maximal exercise

Low back air affects

80% individuals in US It is possible that a well-conditioned core will reduce the incidence of low-back pain

Low risk clients

<2 score of risk factors, asymptomatic , no medical exam recommended

Sinus Bradycardia

<60 bpm

Sinus tachycardia

>100 bpm

Wolff's Law

A bone grows or remodels in response to forces or demands placed upon it When individuals experience prolonged periods of bed rest, their bones lose minerals and become less dense.

Exculpatory clause

A clause that releases a contractual party from liability in the event of monetary or physical injury, no matter who is at fault. Waiver in fitness

Serum testosterone levels increase

When heavy resistance is used, multiple sets or multiple exercises are performed, or short rest intervals (30 60 secs)

Growth hormone levels are increased

When high-intensity (10RM or heavier) exercises are performed for multiple sets with short rest periods

Grade 3 ligament sprain

extremely painful, inevitable loss of function, severe instability and swelling, and may also represent subluxation Immobilization with air splint RICE Prompt physician evaluation

Dorsiflexion

bending of the foot or the toes upward

Bruises

black and blue marks; clotted blood beneath skin Damages capillaries below the surface

Atherosclerosis (CAD)

condition in which fatty deposits called plaque build up on the inner walls of the arteries

Heat edema

swelling of hands and feet, will go away, due to heat

Subluxation

partial dislocation of a joint

Major muscles that act at the shoulder

pectoralis major, deltoid, latissimus dorsi, rotator cuff, teres major

Statue of limitations

state laws setting time limit for bringing a lawsuit The time allotted to sue for damages

Shoulder flexion and extension

to assess the degree of shoulder flexion and extension . This test should be performed in conjunction with the Apley's scratch test to determine if the limitation occurs with shoulder flexion or extension Page 181

Diastolic blood pressure (DBP)

Lowest

Lower back or lumbar spine

Made up of 5 vertebrae that allow flexion, extension, and side bending

High-density cholesterol

"good" form of cholesterol that can help lower LDL levels20-30 %, the higher HDL the lower the risk of developing CAD

Dyspnea scale

+1: Mild, noticeable to patient but not observer +2: Mild, some difficulty, noticeable to observer +3: Moderate difficulty but can continue +4: Severe difficulty, cannot continue

Flat-back posture

A position of the spine that minimizes the natural curve by placing the pelvis in a slight posterior tilt

Glucagon

A protein hormone secreted by pancreatic endocrine cells that raises blood glucose levels; an antagonistic hormone to insulin.

Anterior compartment

Also called the extensor compartment because the muscles in this location primarily extend the knee

Posterior view shows

12 muscles Gluteus Maximus, gluteus medius, gluteus minimus, 6 deep lateral rotators, and three hamstring muscles

To measure heart rate

12-lead electrocardiograph (EKG, ECG) Telemetry( often two-lead, including commercial heart-rate monitors) Palpating Auscultation with stethoscope

Cardiovascular disease, chest pain, and heart attack

#1 cause of death in the US is cardiovascular disease Angina pectoris- chest pressure or squeezing feeling , pain can travel to one or both arms (typically the left arm), neck, jaw, shoulder, or stomach.

Asthma

A chronic allergic disorder characterized by episodes of severe breathing difficulty, coughing, and wheezing.

HDL (high density lipoprotein) cholesterol

*Good cholesterol* - low (undesirable): less than 40 - high (desirable): 60 more more Removes excess cholesterol from the arteries and carries it back to the liver where it is excreted.

Hypertension

"Silent killer", is one of the most prevalent chronic diseases in the US Exercise, weight loss, sodium reduction, and reduced fat and alcohol intake are important lifestyle therapy components. Regularly performing 150 minutes of exercise per week has shown to reduce SBP by an average of 2 to 6 mmHg. Trainers should avoid isometric exercises, and avoid valsalva maneuver Many of these clients will be on medication. Some medication can alter heart-rate response and cause orthostatic hypotension and PEH. Clients should be taught to use RPE to monitor exercise intensity, change positions slowly, and follow each exercise session with a gradual prolonged cool-down period. Exercise should be discontinued if the SBP or DBP rise to 250 or 115, or if SBP fails to increase with increasing workload or drops >20 mmHg. Yoga and tai chi are beneficial.

To explain body compositions to clients

"Body composition testing measures how much body fat you have in proportion to the weight of your muscles, bones, and other tissues" "Body composition testing is an estimate of the percentage of your weight that is fat, compared to "fat free" weight, which is made up of muscles, bones, and organs.

epiphyseal line

"Growth plate" Separates the diaphysis and epiphysis in children and young adults, providing means for the bone to increase in length.

Trans fat

"Partially hydrogenated" oil on a food ingredient list, results from a manufacturing effort to make unsaturated fat solid at room temperature in order to prolong shelf life. The product is a heart damaging fat that increases LDL cholesterol even more than saturated fat. On the nutrition label, if it is more than 0.5 g per serving, many processed foods that used to be high in trans fat, such as chips, crackers, cakes, peanut butter, margarine, are now "trans-fat free". Check the label to look for "hydrogenated oil" to determine if food still has small amounts of trans fat. Avoid it.

Choline

"Quasi-vitamin" because it can be produced in the body but also provides additional benefits through consumption from food, is also important since it plays a crucial role in neurotransmitter and platelet function and may help prevent Alzheimer's disease

Somatic yoga

Each pose is done slowly and is followed by one minute of deep breathing, self-awareness and what Hanna refers to as "integration".

Muscle growth

Early gains in strength are attributed to changes in the nervous system Muscle growth is called chronic hypertrophy is responsible for the strength gains experienced after a prolonged period of resistance training. It is associated with structural changes in the size of existing individual muscle fibers (fiber hypertrophy), in the number of muscle fibers (fiber hyperplasia) or both.

Recommendation to prevent heart disease

Eat a diet rich in fruits and vegetables, whole grains, and high-fiber foods Consume fish (oily fish like salmon, trout, and tuna) at least twice per week Limit saturated fat to <10% of total caloric intake (preferably <7%), alcohol to no more than one drink per day, and sodium intake to <2.3 g/day (1tsp of salt) This diet may lead to decreases in blood pressure, total cholesterol, and LDL cholesterol

The abdominal wall

Had no skeletal muscles to support it Has to rely on the strength from the multidirectional layers of muscles comprising it

Transverse- rotation

INTERNAL (inward) or EXTERNAL (outward) turning about the vertical axis of the bone

Length-tension relationships

Relationship between the contractile proteins (actin and myosin) of a sarcomere and their force-generating capacity.

Glute dominance

Reliance on eccentrically loading the gluteus Maximus during a squat movement

short bones

Same length and width Carpals, tarsals

Example of a rapid forceful contraction

Sprinting Can cause a strain

Lumbar spine

Stability

Scapulothoracic

Stability

Structures related most to the practical application of personal training

Tendons, ligaments, and fasciae

Sarcomere

Contractile unit of muscle

Proximal stability: core function

Exercises come next

The clavicular portion

Flexes an extended shoulder

Lunge

Glute push Hamstring pull

Collagenous fiber

Inextensible

Thigh muscles

Grouped by fasciae into anterior, posterior, and medial compartments.

Scapular winging

The scapula protrudes from the back in an abnormal position.

Adipose tissue

Tissue that stores fat.

quadriceps dominance

"stiff legged landing" not getting low enough

Siri Equation

% body fat = (495/body density) - 450

PAR-Q form

(Physical Activity Readiness Questionnaire): health history screening tool -doesn't identify CHD risk factors

Folate

(Vitamin B9 or folic acid) Named for its abundance in plant foliage Critical role during pregnancy Essential for production of DNA (deoxyribonucleic acid), red and white blood cell formation, neurotransmitter formation, and amino-acid-metabolism. Deficiency is relatively common. Deficiency causes metal oblast in anemia, skin lesions, and poor growth Excessive consumption can mask a vitamin B12 deficiency

Puncture

(n.) a small hole made by a sharp object; (v.) to make such a hole, pierce

Shoulder girdle muscles

- Stabilize scapula so the shoulder joint muscles will have a stable base from which to exert force for moving the humerus - Contract to maintain scapula in a relatively static position during shoulder joint actions - Contract to move shoulder girdle & to enhance movement of upper extremity when shoulder goes through extreme ranges of motion Consists of articulations between the medial end of each clavicle with the sternum, the lateral end of each clavicle with the scapula, the scapula with the soft tissues of the thorax, and the scapula with the head of the humerus. When the scapula is immobilized, it serves as a stable point of origin for the muscles that move the humerus. 4 posterior muscles that anchor the scapula (trapezius, rhomboid major, rhomboid minor, and legatos scapulae), and 2 anterior muscles (pectoralis minor and serrated anterior).

Assisted training

-Assistance during resistance training to allow exerciser to complete reps w/correct form even though exerciser may be fatigued

Fatigue postures

-Caused by stress, pain, injuries, or exhaustion from daily activities -Results in temporary LORDOSIS or KYPHOSIS

Phase 3: anaerobic-endurance training

-For clients who have endurance-performance goals and/or are performing seven or more hours of cardiorespiratory training per week. -Do not have to be highly competitive athletes to train in Zone 3. 70-80% of time is spent in zone 1, at intensities lower than VT1. Athletes typically perform 5 to 10 % of their training above VT2 (zone 3). Only a small amount is tolerable in this zone. This intensity has been called "the black hole" (where there is a psychological push to do more, but physiological to do less). Need appropriate recovery days

Concentric (shortening) action

-Muscle shortens and overcomes the resistive force. Example- the biceps brachii act concentrically in the up phase of a bicep curl with a dumbbell

Phase 4: anaerobic-power training

-Only highly fit and competitive clients with very specific goals related to high-speed performance during endurance events will require exercise programming in this phase. -Intent is to perform very high-intensity training of nearly maximal muscular capacity, but with enough recovery to prevent the rapid accumulation of fatigue, so that the muscular system can be taxed maximally. -Intended to increase the tolerance for the metabolic by-products of high-intensity exercise. Runners, cyclists who compete in events Strength training There is substantial and sustained depletion of the phosphagen stores and accumulation of lactate (and other acid metabolites), the body will adapt with a larger phosphagen pool and potentially larger buffer reserves.

Phase 1: aerobic-base training

-Principal focus of getting clients who are either sedentary or have little cardiorespiratory fitness to begin engaging in regular cardiorespiratory exercise of low-to moderate-intensity with a primary goal of improving health and a secondary goal of building fitness. -Primary goal for trainer is to help the client have positive experiences with cardiorespiratory exercise and to help him or her adopt exercise as a regular habit. -help establish a regular exercise pattern, with relatively low- to moderate-intensity exercise of only moderate duration -training HR is below VT1 This approach ensures the safety of exercise

Phase 2: aerobic-efficiency training

-Principal focus of increasing the time of cardiorespiratory exercise while introducing intervals to improve aerobic efficiency, fitness, and health. -Clients will progress to this phase only after they have become consistent with their cardiorespiratory exercise and can comfortably perform a minimum of 20-30 minutes of steady-state cardiorespiratory exercise in Zone 1 (RPE of 3 or 4) Challenge through intervals, first in the lower end of zone 2, and then in the upper phase of zone 2 Evaluate client's goals Exercise is "hard" or RPE is 6 Primary phase for clients who have goals for improving or maintaining fitness and or weight loss.

Exercise in heat

-inability to lose heat through radiation, convection, and evaporation -higher sweat rate Becomes more at risk for suffering from hyperthermia, as exercise in a hot/humid environment produces a greater core temperature First, optimizing exercise performance in the heat can be accomplished through heat acclimation, which is a process of physiological adaptation to heat. Second, consuming appropriate amount of fluids before and during exercise can help attenuate the fluid losses due to heavy sweating during exercise in the heat.

2 changes in the breathing pattern during incremental exercise

1) First ventilatory threshold (VT1), occurs at approximately the first time that lactate begins to accumulate in the blood, represents hyperventilation relative to VO2, and is caused by the need to blow off extra CO2 produced by buffering of acid metabolites 2) Second ventilatory threshold (VT2), which occurs at the point where lactate is rapidly increasing with intensity, and represents hyperventilation even relative to the extra CO2 that is being produced.

To preserve blood volume these changes happen

1) a progressive increase in heart rate at steady-state exercise to maintain cardiac output and offset the small loss in stroke volume associated with the fluid loss 2) a compensation in blood pressure via further vasoconstriction in the non-exercising regions to maintain peripheral resistance and blood pressure 3) a release of hormones - antidiuretic hormone, or vasopressin, and aldosterone- to help reduce worker and sodium losses from the body

ACE IFT model CARDIORESPIRATORY TRAINING phases:

1) aerobic-base training 2) aerobic-efficiency training 3) anaerobic-endurance training 4) anaerobic power training All of these phases are based on three zone model around the first (VT1) and second ventilatory (VT2) threshold.

SBP is affected more than DBP during exercise due to

1) increased heart contractility and stroke volume increase the force with which blood leaves the heart 2) muscle action requires greater force or pressure to deliver blood into the exercising muscles 3) vasodilation with the exercising muscles allows more blood to drain from the arteries through the arterioles and into the muscle capillaries, thus minimizing changes in diastolic pressure

Physical fitness has four major components (mind/body vitality as a fifth component)

1) muscular fitness which includes muscular strength and muscular endurance. MS is maximal force that a muscle or muscle group can exert during a contraction—> important for listing and carrying. ME is the ability of a muscle or muscle group to exert force against a resistance over a sustained period of time (measured by length of time a muscle can exert force without fatigue). 2) cardiovascular or cardio respiratory endurance (sometimes referred to as aerobic power or fitness) is the maximal capacity of the heart, blood vessels, and lungs to deliver oxygen and nutrients to working muscles so that energy can be produced. The effect of physical activity on reduction in the incidence of many of the diseases of civilization is arguably related more to improvements in cardiorespiratory endurance than any other component. 3) Flexibility- ability to move joints through their normal range of motion (ROM). Adequate degree of flexibility is important to prevent musculoskeletal injuries, to maintain correct body posture, and to allow people to complete everyday bending and reaching tasks. 4) Body composition- makeup of the body in relation to proportions of lean body mass (consists of muscles, bones, nervous tissue, skin, blood and organs) and body fat.

Progression's two principles

1. To increase the number of repetitions performed with a given resistance (progressive repetitions)—> standard means for improvement with body weight exercises, such as push ups, chin ups, bar dips. 2. To maximize strength development, the resistance should be heavy enough to fatigue the muscles within the limits of the anaerobic energy system. Gradually increases the exercise workload (progressive resistance)

Phases of healing

1. inflammatory response phase (lasts for up to 6 days, depending on the severity. The focus is to immobilize the injured area and begin the healing process. Increased blood flo occurs to bring in oxygen and nutrients to rebuild the damaged tissue) 2. fibroblastic repair phase (begins around the day 3 and lasts up to 21 days. This phase begins with the wound filling with collagen and other cells, which will eventually form a scar, . Within 2 to 3 weeks, the wound can resist normal stresses, but would strength continues to build for several months. 3. maturation-remodeling phase (begins at day 21 and can last for up to two years. Begins with remodeling of the scar, rebuilding of bone, and restrengthening of tissue into a more organized structure.

Five Primary Movements

1.) Bending/raising and lifting/lowering 2.) Single-leg movements 3.) Pushing movements 4.) Pulling movements 5.) Rotational movements

EAR for carbohydrates

100 grams (about seven servings) for children and non-pregnant, non-lactating adults, 135 grams (about nine servings) for pregnant women and 160 grams (about 11 servings) for lactating women

Prehypertension

120-139/80-89

Appendicular skeleton

126 bones Bones of the upper and lower limbs and the pectoral (shoulder) and pelvic (hip) girdles. The pectoral and pelvic girdles represent the means by which the appendicular skeleton articulates (joins together) with the axial skeleton. The pectoral girdle (clavicle and scapula) attaches to the axial skeleton only at the sternum. This minimal connection with the axial skeleton allows the pectoral girdle to express a wide range of movements at the shoulder. The pelvic girdle (ilium, ischium, and pubis - together known as coxae) does support the body's weight. It has more extensive attachments to the axial skeleton through its articulation with the sacrum. Each side of the pelvic girdle is united by a strong joint made of cartilage called the pubic symphysis.

Humans need

13 different vitamins, which are divided into two different categories : water-soluble vitamins, and fat-soluble vitamins.

High risk clients

2+ risk factors Need doctor's note to do any assessment and exercise

Fact

2/3rds of americans are overweight or obese

Diabetes

21 million of peoples in the US have diabetes Diabetes mellitus is a condition that results from abnormal regulation of blood glucose. Type 1 results from the inability of the pancreas to secrete insulin, the hormone that allows the cells to take up glucose from the bloodstream. Type 2 results from the cell's decreased ability to respond to insulin. Important to balance nutrition intake with exercise and insulin or other medication

Dietary reference intakes recommend

45 to 65% of calories come from carhydrates 10 to 35% from protein 20 to 35% from fats

Phase 2: movement training

5 primary movements: - bend-and lift movements (squatting) - single-leg movements (lunging) -pushing movements (4 directions: forward, overhead, lateral, downward (during dips). -pulling movements (bent-over row, pull up_ -rotational (spiral) movements Exercises should emphasize the proper sequencing of movements and control of the body's COG throughout normal ROM during body-segment and full-body movements to develop efficient neutral patterns Controlled eccentric muscle actions Utilize gravity 2-8 weeks

axial skeleton

74 out of 206 bones Skull, vertebrae column, sternum, ribs Function is to provide the main axial support for the body and protect the central nervous system( CNS) and the organs of thorax. The vertebral column consists of 33 vertebrae The upper region (neck area) of the spine contains seven cervical vertebrae, which are the smallest and most delicate. The mid region, below the cervical vertebrae, contains 12 thoracic vertebrae that are each attached to a rib. The lower region consists of 5 lumbar vertebrae, the sacrum (5 fused vertebrae), and the coccyx (4 fused vertebrae). The lumbar vertebrae are the largest and heaviest due to continuously receiving ground reaction forces and axial compression forces.

Cardiac cycle

A complete heartbeat consisting of contraction and relaxation of both atria and both ventricles. The repeating phases of contraction and relaxation are called systole and diastole. Systole refers to the contraction phase of the cardiac cycle, during which blood leaves the ventricles, while diastole refers to the relaxation phase of cardiac cycle, during which blood fills the ventricles.

Shock

A condition in which the circulatory system fails to provide sufficient circulation to enable every body part to perform its function; also called hypoperfusion.

Incision

A cut made in order to get inside something

intrinsic motivation

A desire to perform a behavior for its own sake

Ashtanga yoga

A flowing practice in which the postures are linked together and always done in the exact same sequence. Power yoga

Undulating periodization

A form of periodization used in resistance training that provides different training protocols during the microcycles in addition to changing the training variables after each microcycle.

Contraindications to stretching

A fracture site that is healing Acute soft tissue injury Post-surgical conditions Joint hyper mobility An area of infection A hematoma or other indication of trauma Pain in the affected area Restrictions from the client's doctor Prolonged immobilization of muscles and connective tissues Joint swelling (effusion) from trauma or disease Presence of osteoporosis or rheumatoid arthritis A history of prolonged corticosteroid use

Contraindications to stretching

A fracture site that is healingAcute soft-tissue injuryPost-surgical conditionsJoint hypermobilityAn area of infectionA hematoma or other indication of traumaPain in the affected areaRestrictions from the client's doctorProlonged immobilization of muscles and connective tissueJoint swelling (effusion) from trauma or diseasePresence of oseoporosis or rheumatoid arthritisA history of prolonged corticosteroid use

Heart

A hollow, muscular organ that pumps blood throughout the body. It is considered two pumps in one, as the right two chambers are responsible for pulmonary circulation and the left two chambers are responsible for systemic circulation. The chambers of the heart consist of two atria and two ventricles. The atria are small and located superior to the ventricles, which makeup the bulk of the heart. The right atrium and the right ventricle form the right pump, while the left atrium and left ventricle form the left pump. The two sides are separated by the muscular wall (interventicular septum) , which prevents the mixing of blood from the two sides of the heart. Blood movement within the heart is from atria (the receiving chambers) to the ventricles (propulsion chambers) and from the ventricles to the arteries.

Contributory negligence

A legal defense that may be raised when the defendant feels that the conduct of the plaintiff somehow contributed to any injuries or damages that were sustained by the plaintiff.

Sway-back posture

A long outward curve of the thoracic spine with a backward shift of the trunk starting from the pelvis

Breakdown training

A method of resistance training wherein the exerciser lifts as many repetitions as possible until muscle fatigue sets in, then decreases the weight load and continues to lift as many repetitions as possible of the same exercise

skinfold measurements

A method to estimate body fat by measuring with calipers the thickness of a fold of skin and subcutaneous fat Still considered the most practical assessment for measuring body composition

Skeletal muscle

A muscle that is attached to the bones of the skeleton and provides the force that moves the bones. Skeletal muscle is considered voluntary muscle because it is normally under the conscious control of the individual. Skeletal muscle tissue exhibits alternating light and dark bands, giving it a striped appearance. —> called striated muscle.

Good posture is

A neuromuscular skill that can be achieved

Lower leg has four compartments

Anterior contains muscles that extend the toes, and dorsiflexion and/or invert the foot. Posterior consist of muscles that plantar flex the foot and/or flex the toes. Lateral is made up of muscles that act to plantarflex and/or evert the foot.

postictal state

A period following a seizure that lasts between 5 and 30 minutes; characterized by labored respirations and some degree of altered mental status.

Screw-home mechanism

A phenomenon that increases knee joint stability by locking the femur on the tibia (or vice-versa) when the knee is fully extended.

Glucagon

A protein hormone secreted by pancreatic endocrine cells that raises blood glucose levels; an antagonistic hormone to insulin. Stimulates an immediate release of glucose from the liver when blood glucose levels are low Contributes to blood glucose levels control during later stages of exercise

Insulin

A protein hormone synthesized in the pancreas that regulates blood sugar levels by facilitating the uptake of glucose into tissues Released by pancreas Exerts hypoglycemic effect by reducing blood glucose levels and promoting the updates of glucose, fats, and amino acids into cells for storage Activation of the sympathetic nervous system during exercise suppresses insulin releases from the pancreas. Less insulin is needed to bring about the same effect on glucose uptake into the muscles.

Plyometric exercises

A quick, powerful muscular movement that requires the muscle to be pre-stretched just before a quick contraction, such as jogging, hopping, skipping, jumping).

Overtraining

A result of overloading the body's physiological capacities in an effort to improve future performances is a distinct problem, especially in athletes trying to achieve a competitive edge. During periods of intense overload, athletes may experience symptoms of overtraining, collectively referred to as overtraining syndrome. These symptoms are subjective and identifiable only after an athlete's performance and physiological function have suffered. Signs and symptoms: Decline in physical performance with continued training Elevated heart rate and blood lactate levels at a fixed submaximal work rate Change in appetite Weight loss Sleep disturbances Multiple colds or sore throats Irritability, restlessness, excitability, and or anxiousness Loss of motivation and vigor Lack of mental concentration and focus Lack of appreciation for things that are normally enjoyable Symptoms are highly individualized Best way to prevent it is to follow periodization training models, they alternate easy, moderate and hard periods of training

Bikram yoga

A rigorous form of yoga performed in a room heated to at least 95 degrees. Each posture in the sequence is designed to safely stretch and open the body, in preparation for the next posture.

Comparative negligence

A rule in tort law, used in the majority of states, that reduces the plaintiff's recovery in proportion to the plaintiff's degree of fault, rather than barring recovery completely.

Golgi-Mazzoni Corpuscles

A specialized mechanoreceptor located in the joint capsule responsible for detecting joint compression. Any weight bearing activity stimulates these receptors

Sivananda yoga

A style of yoga that has a series of 12 poses, with the sun salutation, breathing exercises, relaxation, and mantra chanting as its foundation

Dissacharides

A sugar containing two monosaccharides. Example: sucrose which is fructose + glucose. Maltose- two glucose molecules bound together, and sucrose (table sugar), which is formed by glucose and fructose linked together.

Metabolic syndrome

A syndrome marked by the presence of usually three or more of a group of factors (as high blood pressure, abdominal obesity, high triglyceride levels, low HDL levels, and high fasting levels of blood sugar) that are linked to increased risk of cardiovascular disease and Type 2 diabetes. The primary treatment objective for Mets is to reduce risk for developing cardiovascular disease and type 2 diabetes. Lifestyle interventions such as weight loss, increased physical activity, healthy eating, and tobacco cessation, are typically the initial strategies implemented. Some also placed on medication.

Respiratory system

A system of organs, functioning in the process of gas exchange between the body and the environment, consisting especially of the nose, nasal passages, nasopharynx, larynx, trachea, bronchi, and lungs. Gas exchange occurs within microscopic air sacs called alveoli. Provides a means to replace oxygen and remove carbon dioxide from the blood. It makes focalization possible and plays an important role in the regulation of the acid-base balance during exercise. Air enters through nostrils and mouth, then it is warmed and passed through the pharynx (throat) and then the larynx (Adam's apple). Humans normally breathe 5 to 6 liters of air per minute. From the larynx, air travels to trachea (windpipe) where it divides into two branches: the right and left bronchi. The primary bronchi are divided into smaller secondary bronchi, one of each lobe of the lung. Bronchi branch into bronchioles—> even smaller bronchioles—> alveoli.

Design of effective program requires:

A thorough needs assessment on the client Appropriate exercise frequency consistent with the client's goals, training experience, current conditioning level, and necessary recovery periods between sessions Appropriate exercises and exercise order consistent with program needs and goals, equipment availability, client experience, technique, and conditioning level The exercise volume and load-sets, repetitions, and intensity The appropriate rest intervals between sets selected according to the client's needs and goals

The direct-employee model

A trainer is usually paid one rate when working a scheduled shift on the fitness floor and a higher fee when working with a client as a personal trainer.

Age

Advancing age is associated with less muscle mass and lower strength levels, at least partly due to lower levels of anabolic hormones. Average strength loss of 10% per decade in adults between 20 and 80

ACE IFT model has 4 cardiorespiratory training phases

Aerobic base training Aerobic-efficiency training Anaerobic-endurance training Anaerobic-power training

The percent daily values (PDV)

Are listed for key nutrients to make it easier to compare products, evaluate nutrient content claims, and make informed dietary trade offs In general, 5% daily value or less is considered low, while 20% daily value or more considered high PRINT OUT PAGE 172

Elastic fibers

Are made up of amino acids.

Mitochondria

Aerobic production of ATP takes place in. One of the most important adaptions to training is an increase in the number and size of the mitochondria, with corresponding increase in the levels fo oxidative enzymes used to acerbically produce ATP. Redistribution of blood flow is accomplished by active vasoconstriction in the viscera and inactive muscles and active vasodilation in the active muscles.

Chapter 5

ACE IFT model

Protein and amino acid supplementation

ADA advises against individual amino acid and protein supplementation overall Never recommend supplements to anyone

Supraspinatus

Abducts arm; stabilizes the head of the humerus in glenoid cavity; one of the "rotator cuff" muscles Can be easily injured, especially with the throwing movements Assists during abduction of the arm

Movement efficiency

Ability to generate appropriate force and movement at desired joints while stabilizing the entire kinetic chain against reactive and gravity based forces. Synergistic approach between stability and mobility where "proximal stability promotes distal mobility".

Static balance

Ability to maintain the body's COM within its BOS

Dynamic balance

Ability to move the body's COM outside of its BOS while maintaining postural control and establishing a new BOS

Dyslipidemia

Abnormally elevated cholesterol or fats (lipids) in the blood. Elevated suboptimal levels of high-density lipoprotein (HDL) cholesterol and elevated levels of triglycerides. Cholesterol is an essential component of cell function and production of hormones, vitamin D, and the bite acids that assist with fat digestion. High levels of cholesterol are associated with atherosclerosis and the development of cardiovascular disorders. Cholesterol travels through the body attached to a protein called lipoprotein.

Zone 3 exercise

Above the second ventilatory threshold (VT2)

Protein intake should be based on

Acceptable macronutrient distribution range (AMDR)

During physical activiy

Accessory muscles of inspiration are recruited, such as pectoralis minor, scalenes, and sternocleidomastoid.—> they have to further increase the volume of thorax.

Self monitoring

According to research, it is one of the most effective ways to support behavioral change. Increase client self-awareness Mirror to give clients a more objective view of their behaviors

Law of facilitation

Achieves desired movement following the path of least resistance

Hamstrings

Act as prime movers during walking and low-intensity movements

Adductor group - adductor brevis, longus, and magnus

Act to adduct the hip Another hip adductor - the graciialis- also assists in flexing the knee

The muscles that are observed when looking at the pelvis posteriorly

Act to extend the hip and externally rotate the femur

Heart size

Active individuals have enlarged hearts. Heart size and volume decrease to pre-training measures within several weeks after training is stopped. During resistance training, the left ventricle must contract against an increased afterload (the pressure against which the heart must pump blood, determined by the peripheral resistance in the large arteries). Thus, the thickening of the left ventricle wall is a response to repeated exposure to the increased afterload with resistance training. The increased cavity size of the left ventricle is largely due to the endurance training- induced increase in plasma volume. All this is due to the stretch imposed by the increased blood volume both during exercise and at rest. These adaptations lead to improvements in VO2 max and less cardiac stress.

Exercise and chronic fatigue syndrome

Activity with appropriate rest has been shown to decrease psychological stress and improve fatigue, functional capacity and fitness Main objective is to create a balance that allows to avoid post-activity malaise, and prevent deconditioning Rest for at least three minutes for each minute of exercise Use body weight for resistance

Erector spinae

Acts to extend the spine when they act bilaterally. If they contract unilaterally, they act as lateral flexors of the spinae

The organ systems stressed during physical activity

Adapt in a way that is very specific to the type of exercise performed. The muscle fibers that are recruited to perform exercise are the only ones stimulated to adapt. During low-intensity endurance exercise, this usually means adaptations in the type I muscle fibers (the slow-twitch muscle fibers). These adaptations involve increasing the size and number of mitochondria within the cell to augment aerobic adenosine triphosphate (ATP) generation. There is also a growth of more capillaries around the recruited muscle fibers.

Oxidative enzymes

Adaptation in response to aerobic-endurance training is an increase in both the size and number of mitochondria within the skeletal muscles. Mitochondria improve the muscle's capacity to produce ATP, these increases in mitochondrial size and number enhance the muscle's ability to use oxygen and produce ATP via oxidation.

Viniyoga

Adapts the practice to individuals needs—works well with therapy. Usually taught one-on-one basis

Adductor group

Adductor brevis, longus and magnus act to adduct the hip

Medial compartment

Adductor compartment Adductor magnus, longus, and brevis; pectineus; and gracialis. Adduct hip joint. Gracialis contributes to flexion at the knee.

According to United States Department of Health and Human Services

Adults should engage in at least 150 minutes of moderate-intensity exercise program or 75 minutes of vigorous-intensity aerobic physical activity each week

Asthma

Affects more than 25 million children and adults in the US Shortness of breath, wheezing, coughing and chest tightness 80% of people experience asthma attack during or after physical activity, this is called exercise-induced asthma (EIA). Severity = intensity of exercise

Contract relax

After a passive 10-second pre-stretch, the contract-relax technique requires the individual to psh against the force provided by the fitness professional so that a concentric muscle contraction occurs throughout the full range of motion of the muscle group targeted for stretch. Fitness professional povides enough resistance to slightly counteract the individual's force of contraction, but not so much that he or she cannot move the joint through the range of motion. Then the individual relaxes, and allows a passive stretch force from the fitness professional (held for 30 secs) to increase range of motion

Hold-relax

After the passive 10-second pre-stretch, the hold-relax technique requires the individual to hold and resist the force provided by the fitness professional so that an isometric muscle contraction occurs for six seconds in the muscle group targeted for the stretch, then the individual relaxes the muscle group and allows a passive stretch force from the fitness professional (held for 30 secs) to increase the range of motion in the muscle group that was previously in the isometric contraction.

Paperwork for clients

Agreements to participate Informed consent Waiver Consult with legal counselor first Health history form

parasympathetic nervous system

Aids in controlling normal function when the body is relaxed, it aids in digesting food, storing energy, and promoting growth

The fibers of the middle deltoid

Aligned perfectly with the frontal plane Thus this muscle is the prime mover in concentric abduction of the shoulder joint (upward phase of the seated shoulder press). During downward phase of a seated shoulder press, the middle deltoid acts eccentrically to control the lowering of the weight via adduction.

Fascia

All fibrous connective tissue not otherwise specifically named. 3 categories: Superficial fascia lies directly below the skin and usually contains a collection of fat. Deep fascia lies directly beneath the superficial fascia and is tougher, tighter, and more compact than the superficial fascia. It encases muscles, bones, nerves, blood vessels, and organs Subserous fascia forms the fibrous layer of serous membranes that cover and support the innermost body cavities, such as pleura around lungs, pericardium around heart

A joint's axis of rotation

Allows it to move in various planes, where the plane of movement is generally perpendicular to the axis. Imaginary line that forms a right angle to the plane of movement about which a joint rotates.

Muscular system

Allows manipulation of the environment, locomotion, and facial expression. Maintains posture, and produces heat. Muscle tissue is categorized into different types based on its function, is controlled both voluntary and involuntary, and is able t produce various levels of force based on its size and shape. One property that all muscle tissue has in common is its ability to contract and develop tension. 3 types of muscle: Skeletal Smooth Cardiac

eccentric training

Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner.

slow twitch muscle fibers

Also called slow-oxidative or type I muscle fibers contain relatively large amounts of mitochondria and are surrounded by more capillaries than fast-twitch muscle fibers. Also contain higher concentrations of myoglobin than do fast twitch fibers (also called type II muscle fibers). These things make these fibers resistant to fatigue and capable of sustaining aerobic metabolism. Contract more slowly. Create lower force outputs and are more efficient than fast-twitch fibers.

Kidney

Also related to digestion But it is also a part of urinary system Located on each side of vertebral column in posterior abdominal cavity Body's main excretory organs and are critically important for maintaining body's internal environment Eliminate from the body a variety of metabolic products, such as urea, uric acid, creatinine , and excrete or conserve water and electrolytes As the filtrate flows alone, water, electrolytes, glucose, amino acids, and other important substances are reabsorbed and returned to the blood When reabsorption and secretion processes are completed, the remaining fluid in the kidneys is transported to the bladder and excreted as urine

Muscle imbalances

Alter the physiological and neurological properties of muscles in a way that ultimately contributes to dysfunctional movement Page 265 figure 9-3

Comprised joint movement

Alters neuromuscular control and function, prompting additional postural misalignments and faulty loading at the joints that increases overload and the likelihood for further injury Important to restore and maintain normal joint alignment, joint movement, muscle balance, muscle function

Residual Volume (RV)

Amount of air remaining in the lungs after a forced exhalation

Tidal volume

Amount of air that moves in and out of the lungs during a normal breath During shallow breathing—> too little air inhaled with each breath

Blood volume

An increase in blood volume is an initial, rapid adaptation to endurance exercise. An increase in plasma volume can be observed within one hour of recovery from the first exercise session. Plasma volume can increase up to 12 to 20% after 3 to 6 aerobic training workouts. The number of red blood cells may also increase as a result of endurance training. A blood volume ration that favors plasma over red blood cells reduces the blood's viscosity, or thickness, which enhances oxygen delivery to the active skeletal muscles.

Hypertension

An individual's risk of CAD, stroke, and kidney disease increases progressively with higher levels of systolic blood pressure and diastolic blood pressure.

Avulsion

An injury in which soft tissue is torn completely loose or is hanging as a flap.

Hemoglobin

An iron-containing protein in red blood cells that reversibly binds oxygen. Individuals with low hemoglobin concentrations (anemia) cannot carry as much oxygen in their blood as individuals with high hemoglobin.

Motion

An object's change in position relative to a reference point. Two reference points can be used in the body: joints and segments, which are body parts between two joints. For example, the upper-arm segment is between the shoulder and elbow, while the lower-leg segment is between the knee and ankle joints.

Contracts must include

An offer and acceptance with a mutual agreement of terms Consideration (an exchange of valuable items, such as money for services) Legality (acceptable under the law) Ability of the parties to enter into a contract with respect to legal age and mental capacity

Anabolic-androgen if steroids and related compounds

Analobic steroids are strictly prohibited. Quickly and dangerously build muscle mass and strength. Side effects: high blood pressure, rage, enlarged breast size, decreased testicle size (in men), increased testosterone, facial hair growth, deepening of voice in women Androstenedione, a precursor to testosterone, is commonly referred to as "natural alternative" to anabolic steroids. Claim to increase testosterone levels and promote muscle size. Research in med does not support these claims, in women has not been studied Risk of decreased high-density lipoprotein (HDL) levels and increased cardiovascular disease risk, increased risk of prostate cancer and pancreatic cancer, baldness, and gynecomastia in men.

Glycogen

Animal carbohydrate found in meat products, seafood, and starch (a plant carbohydrate found in grains and vegetables) are the only polysaccharides that human can fully digest Both are long chains of glucose and are complex carbohydrates (versus simple carbohydrates, which are short chains of sugars) Contains many water molecules, it is large and bulky and unsuitable for long-term energy storage. If a person continues to consume more carbohydrates than a body can use or store, the body will convert the sugar into fat for long-term storage

Lateral Malleolus

Ankle bone

Plantarflexion

Ankle movement pointing the foot downward

Fibers

Anterior fibers flex and internally rotate the humerus, whereas the posterior fibers extend and laterally rotate the humerus.

Patellofemoral pain syndrome (PFPS)

Anterior knee pain Runners knee Highest prevalence among runners Causes: Overuse- repetitive loading activities cause abnormal stress to knee joint, leading to pain and dysfunction Biomechanics - abnormalities may alter tracking of the patella and or increase patellafemoral joint stress Pes planus (flat foot) has been associated with PFPS, because it alters the alignment of the knee. Pes cavus (high arches) provides less cushioning than a normal foot —> excessive stress Muscle dysfunction - muscle tightness and length deficits. Symptoms: Pain with running, ascending or descending stairs, squatting, or prolonged sitting (theater sign) "Achy" pain that occurs behind or underneath the patella Knee stiffness clicking popping Management: Avoiding aggravating activities modifying training variables Proper footwear Physical therapy Patellar taping Knee bracing Foot orthotics Client education Oral anti-inflammatory medication Modalities (ice or hot) Need to restore proper flexibility and strength Exercises should focus on restoring proper strength throughout the hip, knee, and ankle Squats and lunges are good Use resistance band for the ankle Exercise in the mid-range, 45 degrees of closed chain activities E.g. straight let raise in a supine position

Pelvic tilt

Anterior pelvic tilt will increase lordosis in the lumbar spine, whereas a posterior tilt will reduce the amount of lordosis in the lumbar spine.

Vasopressin (pituitary gland)

Antidiaratic hormone, which helps reduce urinary excretion of water in response to dehydrating effects of sweating

Shoulder mobility

Apley's scratch test involves multiple and simultaneous movements of the scapulothoracic and glenohumeral joints in all three planes. This represents a challenge in evaluating shoulder movement and identifying movement limitations. To identify the source of the limitation, trainers first perform various isolated movements in single planes to locate problematic movements. The scratch test is performed in conjunction with the shoulder flexion-extension test and an internal-external rotation test of the humerus page 185)

External obliques

Are also in the superficial layer of the trunk muscles. These muscles originate on the ribs and attach to the iliac crest and the aponeurosis of the rectus abdominis When the right and left external obliques act together concentrically, they produce trunk flexion. The right and left sides can be activated independently to cause lateral flexion Effective exercises are supine pelvic tilts, abdominal curls with the hips and knees partially extended to create resistance, oblique abdominal curls, side-lying torso raises, and the oblique reverse abdominal curls.

Stability limits

Are boundaries of an area of space in which the body can maintain its position without changing the base of support (without taking a step).

Strength and power

Are closely related, but for assessment purposes should be evaluated independently. Power is also sport- or activity-related. Field tests that assess power measure how fast the body can move in a short period of time. Pg 250 for formulas

The multifidi

Are deep to the erector spinae and can span between between one to three vertebrae from origin of insertion Able to effect only local segments of the spine and provide support rather than prime movements

Corporations

Are designed to create a separate entity from the investors and operators of a business. Regulated by state and federal laws, exist as distinct legal entities. Investors own shares of the corporation, which limits the investor's personal liability. Corporate veil protects investors from liability. It is critical that investor do not act as a corporation, or the corporate veil may be pierced.

The internal obliques muscles

Are found deep to the external obliques, and their fibers run diagonally downward and posteriorly , as if into the back pockets of a part of pants. Functions: flexion, lateral flexion, rotation of the trunk to the same side. Exercises: supine pelvic tilt, reverse ab curls, oblique reverse abdominal curls, side-lying torso raises

Core conditioning and balance training

Are fundamentally the same thing. To train balance and core trainers can use the program that has three stages Stage 1: core activation. Emphasizes core-activation exercises and isolated stabilization under minimal spinal loading. Stage 2: static balance. Emphasizes seated and standing stabilization over fixed base of support. Stage 3: dynamic balance. Emphasizes whole-body stabilization over a dynamic base of support.

Tight or over dominant hip flexors

Are generally couples with tight erector spinae muscles , producing an anterior tilt, while tight or over dominant rectus abdominis muscles are generally couples with tight hamstrings, producing a posterior pelvic tilt. This coupling relationship between tight hip flexors and erector spinae is defined by Vladimir Janda as lower-cross syndrome.

Functional movement and resistance training

Are often treated as two separate and unrelated types of training. However, at the core of human movement is posture. Individuals who have weak core muscles, muscle imbalances, and/or postural deviation are in poor postural health and at increased risk for injury when external loads are applied to movements.

Three muscles in the posterior thigh

Are responsible for extending the hip. Are referred to as the hamstring muscle group and consist of the biceps femoris, semi membranous, and semitendinosus.

elastic fibers

Are responsible for reverse elasticity (ability of a stretched material return to its original resting state) Reach rupture point when are stretched more than 150%

Sartorius

Arising from the anterior ilium and inserting on the medial tibia. It is the longest muscle in the body. It crosses both hip and knee and produces flexion at both joints when activated. "Tailor" muscle because it is very much involved in sitting cross-legged

Blood vessels (through which the blood is transported) include

Arteries and arterioles, which carry oxygen-rich blood away from the heart Veins and venues, which return oxygen-poor blood to the heart Capillaries, which provide sires for gas, nutrient, and waste exchange between the blood and tissue.

Haha yoga is helpful for

Arthritis, asthma, low-back pain, blood pressure, and symptoms of depression

Subtalar joint

Articulation of the talus and calcaneus and allows inversion and eversion of the foot

Knee joint

Articulations of the distal femur with the proximal tibia and fibula The muscles located at the thigh are responsible for movement at the knee.

Cortisol

As body become more efficient at preserving glucose, cortisol increase slightly

VT1 and talking during exercise

As long as exerciser can speak comfortably, he is almost always below the VT1 The first point where it becomes more difficult to speak approximates the intensity of VT1, and the point at which speaking is definitely not comfortable approximates the intensity of VT2.

Supine drawing-in

Ask the client to assume a supine, bent-knee position, align the knees and second toe with the anterior Iliad spine (ASIS), and hold this position throughout the exercise. Instruct the client to place hands immediately medial to ASIS, in line with the umbilicus (belly button), and ret fingers over the TVA All muscle contractions should be of a moderate intensity (< or equal 50% of effort) Throughout these exercises, there should be no movement of the pelvis, low back, or rib cage. Movements of these joints indicates activation of the rectus abdominis and an ability to activate the TVA in an isolated manner. Print OUT table 9-1 on page 279 —> exercise progression During the TVA contractions, the client should feel some tension develop under the fingers. This may not be possible with heavier individuals. The purpose of these exercises is to re-educate faulty neural pathways.

1-RM Leg-press test

Assesses lower-extremity strength using a stable, supported movement: the leg press. Client has to be free of low-back pain or knee pain. Increase weight by 10 to 20% to find 1 RM , 3 to 5 repititions at first, then heavy sets of 2 to 3 repetitions at ~85 to 90 of anticipated 1RM

1RM Squat test

Assesses lower-extremity strength using an unsupported, functional movement: squat. Barbell and squat rack Racked bar is positioned below shoulders, but above nipple line Hands wider than shoulder-width apart The bar is placed above the posterior deltoids, resting on the trapezius at the base of the neck. Page 246 to read instructions

Muscular endurance tests

Assesses the ability of specific muscle group, or groups, to perform repeated or sustained contractions to sufficiently invoke muscular fatigue. Always determine appropriateness of assessment for clients Always screen for low-back pain and other orthopedic issues before performing any assessments The tests are: Push-up test Curl-up test Body-weight squat test

1 RM Bench-press test

Assesses upper- extremity strength using a fundamental upper-extremity movement: the bench press. Only suitable for individuals who demonstrate proper form in performing a bench press and are free from a history of shoulder problems. Goal of the test is to determine the maximal amount of weight that can be lifted one time. Important to avoid fatiguing the client by having him perform too many repetitions. Find suitable starting weight is important. 3 to 5 testing sets to find true 1RM Strength to weight ration= how much lifted/ weight

Most problematic movements are

Associated with arm abduction and a lack of scapular stability during horizontal push-and-pull movements.

Bend and lift patterns

Associated with the squat is perhaps one of the most prevalent activities used in strength training and throughout most individuals' ADL. One limiting factor to good technique is a lack of ankle mobility, which is normally between 1 to 20 degrees of ankle dorsiflexion. To evaluate this limitation: The trainer has a client place one foot on a low riser (<12 inches, 30 cm) positioning tibia perpendicular to the floor. The client leans slowly forward, dorsi flexing the ankle until the heel lifts off the floor or the ankle falls into pronation. Mobility of less than 15 degrees merits a need to improve ankle flexibility prior to teaching the full bend and lift movement.

Exercise Induced Asthma (EIA)

Asthma attack caused by exercise and triggered by dry and cold air, smog, smoke, high pollen levels, poor physical condition, or a high-intensity workout. Due to loss of water, heat, or both from the small airways during exercise

Skeletal muscle's role in movement

At each end of belly of most skeletal muscles, a specialized form of connective tissue, called tendon, attaches the muscle to bones. Tendons are typically defined as either tendons of origin(attached t the proximal bone of a joint, which is typically the less mobile of the two that make up a joint) or tendons of insertion (attached to the more distal bone, which is more moveable). Skeletal muscles perform their required tasks by pulling on bones to create joint movement. That is when a muscle contracts, its origin and insertion attachments move closer together. In contrast, when muscle is stretched, its origin and insertion move farther apart.

Cardiac output

At rest, 15-20% of cardiac output is directed toward skeletal muscle During maximal exercise, 80-85% is diverted to active skeletal muscle

Parasympathetic tone

At rest, the heart is primarily under the influence of the vagus nerves. A decrease in parasympathetic tone to the heart can elevate heart rate, while an increase leads to reduction in heart rate. An increase in sympathetic activity, increase the heart rate.

Program design for phase 2

At the beginning, the trainer should have the client perform submaximal talk test to determine HR at VT1. Will need to be reassessed periodically Increased duration of sessions, increased frequency of sessions when possible, and the introduction of zone 2 intervals. Warm up, cool down, recovery intervals, an steady-state cardiorespiratory exercise segments are performed at or just below VT1 HR Intervals should start out brief (60 secs), hard to easy ration of 1 to 3 , eventually progressing ration 1:2, and then 1:1 Not measure VT2

Management of common musculoskeletal injuries

Avoiding aggravating activities or movements Physical therapy Modalities (ice and heat) Oral anti-inflammatory medication Cortisone injections

Core stability

Axial skeleton (trunk) forms the "core" of the body, serving as origin of insertion site for nearly 30 muscles in the abdomen, low back, pelvis, and hips. Key component necessary for successful performance of most gross motor activities

Beta-alanine (carnosine) and sodium bicarbonate

B-alanine is a non essential amino-acid precursor of the dipeptide carnosine, and sodium bicarbonate both at as pH buffers in muscle tissue Accumulation of muscle cells during during a strenuous workout is responsible for the development of muscle fatigue. Thus, b-alanine and sodium bicarbonate contribute to less acidic environment may delay fatigue. Performance-enhancing

Cardiovascular adaptations to exercise

Begin with the first exercise bout, but are usually not readily measurable for a couple of weeks.

Fats

Important source of energy, fat-soluble vitamins, and essential fatty acids. 20 to 25% of total calories

Kidneys

Blood flow to kidneys and gastrointestinal tract diminishes, but does not cease

Skin

Blood flow to skin increases as exercise intensity increases, but at maximal intensity it decreases

Pulling muscles

Back and biceps

Dorsiflexion

Backward flexion, as in bending backward either a hand or foot

Mechanism behind collagen's great tensile strength

Banded or striated structure (much like pattern observed in muscle tissue) Under microscope, the collagen of a tendon is arranged in wavy bundles called fascicles Fascicle is composed of fibrils. Fibrils composed of subfibrils. Each subfibril is composed of bundles of collagen filaments. Connective tissues contain wavelike folds of collagen fibers known crimp

Risk analysis

Barriers to entry- the costs associated with starting a business, such as rental fees, equipment, employees, marketing Financial - the access to the capital required to start or expand a business Competitive - other players on the market who are competing for the same pool of customers Staffing - issues associated with managing employees and budgeting for a consistent payroll Tool for conducting a risk assessment is SWOT analysus

Chiwalking and Chirunning

Based on the movement principles of Tai Chi

Ventilatory threshold testing

Based on the physiological principle of ventilation. During the submaximal exercise, ventilation increases linearly with oxygen uptake and carbon dioxide production. This happens through increase in tidal volume (the volume of air inhaled and exhaled per breath). At higher or near maximal intensities, the frequency of breathing becomes more pronounced and minute ventilation (Ve) (measured as the volume of air breathed per minute) rises disproportionately to the increase in oxygen uptake. Anaerobic glycolysis predominates during near-maximal intensity exercise. As exercise intensity increases, ventilation increases in somewhat linear manner, demonstrating deflection points at certain intensities associated with metabolic changes within the body. One point is called the "crossover" point, or the first ventilatory threshold (VT1), represents a level of intensity at which blood lactate accumulates faster than it can be cleared, which causes a person to breathe faster The cardiorespiratory challenge to th embody lies with inspiration and not with the expiration of additional amounts of CO2. The need for oxygen is met primarily though an increase in tidal volume and not respiratory rate

Self-efficacy

Belief in one's own capabilities to successfully engage in a physical-activity program Past performance experience is the most important source of self-efficacy

Factors affecting behavior change

Beliefs about their health Ability to change Readiness to change

Hydrostatic Weighing (Underwater Weighing)

Benchmark for measuring body composition Only 1.5 to 2.0 % margin of error Density= mass/volume Originally the amount of water displayed when a person was completely submerged and exhaled available air from the lungs (leaving only the residual volume (RV) and a small volume of air in gastrointestinal tract) The body is weighed on an underwater scale. Not practical approach for a fitness center Expensive Found in elite clinician settings and in many colleges and universities

Movement can be broken down into

Bend and lift movements (squatting) Single-leg movements. (Lunging) Pushing movements (primarily in the vertical/horizontal planes) Pulling movements (primarily in the vertical/horizontal planes) Rotational (spiral) movements

Youth strength training

Benefits: Stronger muscles Enhance skeletal development Enhance psychosocial health, motor skills, and sports performance in preadolescent exercisers Program recommendations: -qualified instruction and supervision -safe exercise environment -pre-training warm-up period of dynamic exercise -one to three sets of each resistance exercise -resistance that permits six to 15 reps per set -variety of upper- and lower- body strength exercises -resistance increases by 5 to 10% increments -two to three non-consecutive training per days -post-training doll-down with less intense calisthenics and static stretching -individual training logs to monitor progress

Balance and core training is

Best achieved by activating the core musculature in isolation in stable, supported environments

Restorative yoga

Best known and widely practiced system of Hatha yoga today. Restorative yoga is unique for its use of props such as cushions, straps, blankets, and blocks to assist in doing the postures. Designed to relieve stress. This is a very slow and relaxing kind of yoga.

Submaximal talk test for VT1

Best performed using HR telemetry (HR strap and watch) for continuous monitoring. To avoid missing VT1, the exercise increments need to be small, increasing steady-state HR by approximately 5bpm per stage. Need preparation to determine the appropriate increments that elicit a 5bpm increase (include or two levels on a bike, etc) The end point of the test is not a predetermined heart rate, but is based on a monitoring changes in breathing rate that are determined by the client's ability to recite a predetermined combination of phrases. The objective of the test are to measure the HR response at a VT1 by progressively increasing exercise intensity and ahi evening steady state at each stage, as well as to identify the HR where the ability to talk continuously becomes compromised. Progressing beyond where breathing rate increases significantly, making continuous talking difficult, is not necessary and will render the test inaccurate. 8 to 16 minutes for this test When fats are the primary fuel (below VT1), the demand for )2 is met by increasing tidal volume. The ability to talk continuously during expiration should not be compromised. Take deeper breaths every five to ten words, but not gasp due to the increased breathing rate. When carbs become the primary fuel (above VT1) the demand for CO2 removal is met by increasing breathing rate. The ability to talk continuously during expiration becomes compromised. Noticeable increase in breathing rate

Hips typically exhibit

Between 100 and 135 degrees of flexion , the amount of hip flexion during a squat averages approximately 95 degrees. Important to shift the pelvis posteriorly during downward phase.

Major muscles that act at the elboq

Biceps brachii, brachialis, brachioradialis, triceps brachii, pronator teres, pronator quadratus, supinator

During physical exertion

Blood levels of epinephrine and norepinephrine increase linearly with the duration of exercise Norepinephrine increases until exercise intensity approaches 50% VO2 max, epinephrine levels remain unchanged until exercise intensity exceeds 60% VO2max.

Brozek Equation to measure percent body fat

Body Fat % = (457/body density) - 414

Two examples of anthropometric measures

Body mass index (BMI) and waist-to-hip ration (WHR) While these measures demonstrate strong correlations to health, morbidity, and mortality, they provide only estimations of body composition and fitness level.

Body density (BD)

Body weight divided by body volume Page 202

kinetic chain movement

Body's joints make up a kinetic Chan in in which each joint represents a link. Exercises may be described as either open or closed chain movements. In a closed chain movement, the end of chain farthest from the body is fixed, such as a squat where the feet are fixed on the ground and the rest of the leg chain (ankles, knees, hips) moves. In an open chain movement, the end of the chain farthest of the body is free, such as seated leg extension. Closed chain exercises tend to emphasize compression of joints, which helps stabilize the joints, whereas open ended exercises tend to involve more shearing forces at the joints. Closed chain exercises involve more muscles, which leads to better neuromuscular coordination and stability of joints.

Carbohydrates

Body's preferred source of energy Made up of chains of sugar molecules, contain about 4 calories per gram A monosaccharide is the simplest form of sugar. The three monosaccharides are glucose, fructose, and galactose

Peptide bonds

Bonds between amino acids

Osteoclasts

Bone-destroying cells

Trabecular bone

Bones are composed of this as well, honey-comb like inner true true Makes up 25% of skeleton Provides a large surface area for mineral exchange and helps to maintain skeletal strength and integrity. Areas containing a large percentage of trabecular tissues are most likely to fracture when the bone is weakened due to a disease called osteoporosis

Cortical bone

Bones are composed of this dense outer layer Makes up roughly 75% of the skeleton Essential Provides strength, tendon attachment sites for muscles, and organ protection without excessive weight

Static stabilizers

Bony configuration of joints, fibrocartilages, and ligaments that contribute to core stability

Blood pressure

Both aerobic-endurance and resistance-training may have positive influence on blood pressure. At a given submaximal exercise workload, arterial blood pressure is reduced. Blood pressure does not change in healthy subjects, but both systolic and diastolic tend to be lowered in borderline or moderately hypertensive individuals who exercise regularly. At maximal exercise capacity, SBP increases, while DBP decreases.

Deviation 1: Ankle pronation/supination and the effect on tibial and femoral rotation

Both feet should face forward in parallel or with slight (8 to 10 degrees) external rotation. Any excessive pronation (arch flattening) or supination (high arches) at the subtalar joint should be noted. Look at page 157

During strenuous exercise

Breathing frequency may increase from 12 to 15 breaths per minute at rest to 35 to 45 breaths per minute, while tidal volume increase from resting values of 0.4 to 1.0 L up to 3L or greater

Serratus anterior

Broad, knife-edged muscle that inserts along the underside of the entire length of the medial border of the scapula and originates on the front parts of the first through ninth ribs. Abducts the scapula and works as a synergistic with the upper trapezius to produce upward rotation of the scapula. Key function is to hold the medial border of the scapula firmly against the rib cage, preventing "winging" of the scapula posteriorly away from the thorax. \

Common respiratory problems

Bronchitis, emphysema, asthma, and chronic obstructive pulmonary disease (COPD)... each of these conditions can result in dyspnea- difficult or labored breathing.

Brachioradialis

Bulk of which is located in the forearm, also acts to flex the elbow.

Partnerships

Business organizations in which two or more persons share responsibilities, costs, profits, and losses. Should have legal documents that establish the rules of operation General partnerships- joining of two or more individuals to own and operate a business. Could divide ownership equally or unequally. Disproportionate ownership positions in partnerships can also present problems for the minority partner. Express partnership - can be created by a contract between the parties. Implied partnership - can be created and recognized by the judicial system if individuals act as partners. Limited partnership - only liable for their direct financial contribution, but they do not retain any formal managerial input regarding the operation of the business. Partnerships provide potential benefits from flow-through taxation. Typically, profits are taxed at lower personal rates rather than higher corporate rates.

Ankle joint

Composed of articulations of distal tibia, distal fibula, and proximal talus. Acts as a hinge allowing only dorsiflexion and plantarflexion

Cardiorespiratory endurance

Capacity of the heart ad lungs to deliver blood and oxygen to the working muscle during exercise. This capacity depends on interaction of cardiovascular and respiratory systems as they provide oxygen to be transported in the blood to the active cells so that carbohydrates and fatty acids can be converted to adenosine triphosphate (ATP) for muscular contraction. These two systems are also important for the removal of metabolic waste products, such as carbon dioxide and lactate

Adrenal hormones

Catecholamines (epinephrine and norepinephrine) output declines significantly during the first several weeks of submaximal endurance training. Lowered resting heart rate, smaller rise in blood pressure. Circulating cortisol levels tend to increase slightly.

Center of gravity

COG To track an object's motions, its COG must be identified. In a rigid object of uniform density, like a baseball, this point is at its geometric center. The location of the COG in the ever-caning human body is more difficult to find. The body's COG is the point at which its mass is considered to concentrate and where it is balanced on either side in all planes. Gravity has its downward pull through this point Body's center of mass is its COG In an average person, this point is generally located at the level of the second sacral vertebra, but it changes from person to person

Cardiovascular diseases

CVD is an umbrella term that covers several diseases associated with circulatory system, including Hypertension, Atherosclerosis, Coronary artery disease, Ischemic heart disease, Angina, Myocardial infarction, Cerebrovascular accidents, Cerebrovascular accidents, Other vascular diseases, Heart failure. Continues to be the leading cause of death Risk factors that contribute to it: Family history Hypertension Smoking Diabetes Age Dyslipidemia Lifestyle (poor diet, physical inactivity)

Caffeine

Caffeine resembles adenosine, a molecule that slows down the nervous system, dilates blood vessels, and allows sleep. Exaggerates fight or flight hormone. Enhances athletic performance per research (stronger in non-users)

Medium bioavailability minerals

Calcium and magnesium

Caloric expenditure

Calculated in terms of gross or absolute VO2 during an activity by measuring or estimating the total quantity of O2 consumed per minute and multiplying it by 5kcal/liter O2.

Group of six posterior hip muscles

Called the deep lateral rotators is responsible for externally rotating the femur in the acetabulum. They are piriformis, gemellus inferior, gemellus superior, obturatur internus, obturatur externus, and quadratus femoris. The sciatic nerve may pass through or just inferior to the piriformis and in some individuals is associated with sciatica

Muscular imbalance

Can affect the function of quadriceps and hamstrings. In an untrained individual, the naturally occurring size of the quadriceps is about twice that of the hamstrings resulting in a significant imbalance i the agonist/antagonist relationship.

Assessments

Can also be performed to determine left to right muscle balance or appropriate rations of agonist to antagonist muscle strength.

Prevention o muscle fatogue

Can be addressed by manipulating the macronutrient ratio in the diet Exercisers who eat a high-carbohydrate diet (more than 60% of calories from carbs) and/or who practice carb loading can extend their performance

Dynamic and ballistic stretches

Can be effective for individuals participating in sports that require ballistic activities

insulin and glucagon

Can be maintained in aerobically trained individuals

Post-exercise hypertension

Can be the magnitude of 15 and 4 mmHg for SBP and DBP respectively, and emphasizes potential benefits of daily activity.

Exercising in air pollution

Can irritate the airways and decrease oxygen-carrying capacity of the blood, both of which hamper performance

Severe dehydration

Can lead to heat stroke

Negligent act

Can occur if a trainer fails to act (act of omission), or acts inappropriately (act of commission)

Proprioceptive neuromuscular facilitation (PNF)

Can perform a hold-relax stretch, holding isometric contraction of the agonist for a minimum of six seconds, followed by a 10-to-30 second assisted or passive static stretch

Psoas tightness (inflexibility) or hypertrophy

Can result in passing hyper extension of the lumbar spine, a condition called lordosis (because of psoas origin at the lumbar spine)

Physiology of absorption

Carbohydrates, proteins, lipids and vitamins, and mineral are all absorbed through the walls of the small intestine The walls of small intestine have many folds and hair-like projections called villi and microvilli These structures form a brush border where nutrient absorption occurs Nutrients are absorbed by different mechanisms depending on their solubility, size, and relative concentration After passing from small intestine into the bloodstream, sugar, amino acids, water-soluble vitamins, and minerals enter portal circulation. This system takes nutrients through the bloodstream to the liver. Liver detoxifies any harmful substances rood t sending them to the brain and heart. Broken-down fats that are transported by chylomicrons are too large to enter the capillaries, fats and fat-soluble vitamins are transferred into the lymphatic system and added to the bloodstream through the thoracic duct, a large lymphatic vein that drains into the heart. Then nutrients are distributed to muscles, organs, and other tissues

Program design for phase 1

Cardiorespiratory fitness assessments are not necessary at the beginning of this phase Teach how to use RPE No talk test until phase 2 10 to 15 mins, 2 to 3 times every week Progress to tolerate 30 mins at moderate intensity

Cardiorespiratory training

Cardiovascular program have traditionally Focused on steady state training to improve cardiovascular fitness, with progressions based on increased duration and intensity. Intervals have been loosely categorized and have primarily been focused on reducing boredom through higher- and lower-intensity segments, or training intervals at or near the lactate threshhold to improve speed during endurance events. Organized system of training

Adrenal hormones

Catecholamines (e.g. epinephrine and norepinephrine) output declines significantly during the first several weeks of submaximal endurance training. The evidence of that are lowered resting heart rate and a smaller rise in blood pressure. Circulating cortisol levels tend to increase slightly as a result of exercise training as the body seeks to become more efficient at preserving glucose.

COM or

Center of gravity (COG) Same thing. Represents the point around which all weight is evenly distributed Generally located about 2 inches anterior to the spine in the location of the first and second sacral joints (S1 and S2).

Body fat

Certain amount of body fat is necessary for insulation and thermoregulation, hormone production, cushioning of vital organs, and maintain cues of certain body functions. For men, essential body fat is between 2 and 5 %, for women it is between 10 to 13 %. The remainder of body fat is stored throughout the body in adipose tissue, either subcutaneously or viscerally, acting as a readily available source of energy or to cushion and protect the organs.

Red bone marrow

Certain long bone contain this Which is essential in the manufacture and maturation of red blood cells, most while blood cells and platelets - in the trabecular tissue of their epiphyses.

Oligosacchiride

Chain of about three to 10 or fewer simple sugars

During the heel-strike instant of gait

Chain reactions originating from the ankle dissipate forces upward through the knee and beyond. To help tolerate those forces, the foot normally moves into pronation as a person bears weight on that foot.

Blood flow patterns

Change during exercise according to metabolic need.

Hormones

Chemical substances that generally fit into one of two categories: Steroid-derived hormones Hormones synthesized from amino acids

Skinfold locations for men page 200

Chest Thigh Abdominal

Pushing muscles

Chest, shoulders, triceps

Low-back pain

Chronic Low Back Pain Muscle ache Shooting or stabbing pain

Circadian variations

Circa- about Dies-day Refers to a time period of approximately 24 hours It is well-established that most physiological functions exhibit circadian rhythms. They demonstrate maximum and minimum function at specific time of the day. Blood pressure, body temperature, heart rate, hormone levels, alertness, and responsiveness oscillate as a function of circadian rhythms. Joint stiffness has been associated with specific time of the day. E.g. a significant decrease in flexibility in the afternoon is typically observed compared with measurements taken in the early morning hours. Swelling of the vertebral disks accounts for the increased stiffness in the spine during waking, the lumbar disks and ligaments are at greater risk for injury in the early morning. Range of motion increases later in the day. Consequently a program to increase flexibility specifically for the spine, should be performed later in the day to decrease risk of injury to the disks.

In phase 3

Clients progress to higher levels of fitness through load training and the development of anaerobic endurance, with programming at the advanced stages of phase 3 moving into the performance area of the function-health-fitness-performance continuum.

Bracing

Co-contraction of the core and abdominal muscles to create a more rigid and wider base of support (BOS) for spinal stabilization. To better understand this point, clients can compare their BOS with the feet positioned close together to a stance with the feed wider apart, which provides greater stability. The co-contraction of of the outer layer of trunk muscles during bracing movements widens the BOS. Bracing should happen when loading the spine with external load (e.g. picking up children).

Initial session has to accomplish two basic goals

Collect information about the client to screen for health risks and design an exercise program for his or her specific needs and abilities. Give the potential client an opportunity to experience a specific brand of training so he or she can understand how working with a trainer will help him or her safely achieve fitness goals

Combination of rotary and translatory movements

Combined to accomplish certain movements, such as reaching for a book

Program design using IFT models and phases

Come below

Muscle strains of the hip

Common among athletes in running and jumping and dancers

Muscle strains of the calf

Common among athletes in sports of running and jumping Risk factors include muscle fatigue, fluid and electrolyte depletion, forced knee extension while the foot is dorsiflexed, and forced dorciflexion while the knee is extended

Rotator cuff injuries

Common among individuals who engage in activities involving overhead movements, as well as among middle-aged individuals It can result from an acute injury or begin with a sprain/strain that leads to a tear The injuries can be: acute and chronic Acute related to some type of trauma, such as falling on the shoulder. Common in individuals younger than 30 Chronic tears present as a gradual worsening of pain and weakness. In individuals over 40, dominant arm being most affected. Males are more susceptible than females Client is typically immobilized for 6 to 8 weeks to allow the repair to heal. Passive range of motion is allowed. Gym after 16 weeks.

Ankle sprains

Common in basketball, volleyball, soccer and ice skating Lack of data about risk factors Males are more susceptible Lateral , or inversion ankle sprains are the most common type. Most of them are to the lateral structures of the ankle. Medial, or version, ankle sprains are relatively rare and result from forced dorsiflexion and version of the ankle. Signs and symptoms: With lateral, individual can recall the mechanism of injury and may report hearing a "pop" or "tearing" sound. Medial rarely happen in isolation. Unable to recall the specific mechanism of injury, but can reproduce discomfort by dorsiflexion and everting the ankle. Refer to medical doctors for further diagnosis and treatment. Grade 1 and 2 lateral sprains are often immobilized with an ankle brace for several days. Grade 3 lateral are often immobilized with a removable cast boot for up to 3 weeks. Early intervention can begin one to three week after injury. PT to improve strength and flexibility Trainer can see client 1 to 2 weeks after grade 1, 4 to 8 weeks after grade 3, and 12 to 16 weeks after grade 3. Work on restoring proprioception, flexibility, and strength Progress with straight plate motions such as forward running, then side-to-side motions, such as sidestepping, and then multidirectional such as Carioca.

PNS

Composed of all the nervous structures located outside of the CNS, namely the nerves and ganglia (nerve cell bodies associated with the nerves). PNS is made up of pairings of nerves that branch out from the brain and spinal cord from different regions. 12 pairs of cranial nerves, which arise from the brain and brain stem, exit the cranial cavity through foramina (small holes) in the skull. 31 pairs of spinal nerves exit the vertebral column through intervertebral foramina. The paired spinal nerves are classified as 8 cervical, 12 thoracic, 5 lumbar, 5 sacral, and 1 coccygeal.

Muscular system

Composed of 600 individual muscles, is responsible for movement. Connective tissue, which is associated with neuromuscular system, provides structure, cohesion, and support to the muscles and nerves it surrounds. The convection of the muscles to the brain and spinal cord through a network of nerve circuits that direct the ebb and flow of muscular energy is referred to as the neuromuscular system

lymphatic system

Composed of a network of capillaries, collecting vessels, lumpy nodes, and lymphoid organs, and serves to return excess fluid from between the cells (interstitial fluid) back to the bloodstream. , thereby preventing swelling of the intercellular spaces (edema). Lymph fluid is very similar to blood, but it contains no red blood cells or platelets. Lymph enters blood through vessels calls lymphatic capillaries, it circulates through the arteries, blood capillaries and veins.

The lymphatic system

Composed of a network of vessels, ducts, nodes, and organs. Provides defense against infection. Serves to return excess fluid from between the cells (interstitial fluid) back to the bloodstream, thereby preventing swelling (edema Lymph fluid is similar to blood , except it contains no red blood cells Function: Destruction of bacteria and other foreign substances Specific immune responses that aid in manufacturing antibodies to destroy bacteria and foreign substances The return of interstitial fluid to the bloodstream Prevention of excessive accumulation of tissue fluid and filtered proteins by drainage into highly permeable lymphatic capillaries in the connective tissues

Gross negligence

Conduct that constitutes a willful or reckless disregard for a duty or standard of care.

unsaturated fatty acids

Contain one or more double bonds between carbon atoms, are typically liquid at room temperature, and are fairly unstable, making them susceptible to oxidative damage and a shortened shelf life.

Posterior compartment

Consist of muscles that plantarflex and or flex the toes Structures include the superficial gastrocnemius, soleus, plantaris muscles, deep popliteus, posterior tibialis muscles

The endocrine system

Consists of glands that control many of the body's activities by producing hormones. The cells of endocrine glands release hormones directly into the bloodstream, where they are delivered to target organs Endocrine glands are pituitary, thyroid, parathyroids, adrenals, pancreas, and gonads.

Posterior, or flexor, compartment

Consists of hamstring muscles Extend the hip

Iliopsoas

Consists of iliacus, psoas major, and psoas minor (absent in about 40% of people) Function as one unit \

The outermost layer

Consists of larger, more powerful muscles that span many vertebrae and are primarily responsible for generating gross movement and forces within the trunk. Muscles in this region include the rectus abdominis, erector spinae, external and internal obliques, iliopsoas, and latissimus dorsi.

The middle later

Consists of muscles and fasciae that encircle the lower regions of the spine. Provide a solid, stable working foundation from which the body can operate. These muscles include the transverse abdominis (TVA), multifidi, quadratus lumborum, deep fibers of the internal oblique, diaphragm, pelvic floor musculature, and the adjoining fasciae (linea alba and thoracolumbar fascia). This is the muscular layer usually referred to as the core.

The outer layer of the core

Consists of powerful muscles that span many vertebrae and are involved in gross movement of the trunk Muscles include rectus abdominis Erector spinae group External and internal obliques Iliopsoas

Feldenkrais method

Consists of two interrelated, somatically based educational methods. The first, awareness through movement (ATM), is a verbally directed technique designed for group work. The second, functional integration (FI), is a nonverbal manual contact technique designed for people desiring more individualized attention

The deep or innermost layer of the core

Consists of vertebral bones and discs, spinal ligaments running the front, sides and back of the spinal column, and small muscles that span a single vertebra (e.g. rotators, inter spinal, and intertransversarii) that are generally considered too small to offer significant stabilization of each individual vertebra, especially at end ranges of motion. Small muscles have sensory endings and provide feedback to the brain regarding loading and position of the spine.

Bones are not static

Constantly break down to release minerals and other substances into the blood, while simultaneously rebuilding to provide the body with flexible and sturdy structure support.

Carbohydrates

Consumed in a diet that are not immediately used for energy are stored as glycogen. Glycogen is stored in the liver and muscle cells and can be broken down into single glucose molecules to provide a rapid source of energy. The amount of stored glycogen can be increased fivefold with physical training.

Advice on looking at food labels

Consumers should try to minimize intake of saturated and trans fat and sodium and aim to consume adequate amounts of fiber, as well as vitamins and minerals, especially vitamin A, C, calcium, and iron. Natural sugars are found primarily in milk or fruit

saturated fats

Contain no double bonds between carbon atoms and are typically solid at room temperature, and are very stable. Foods high in saturated fats are red meat, full-at dairy products, and tropical oils like coconut and palm. Increases levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol.

Type IIx fibers (fast-glycolytic fibers)

Contain relatively small amount of mitochondria, have a limited capacity for aerobic metabolism, and fatigue more easily than slow-twitch fibers. Cannot sustain their efforts for more than a few seconds. However, they posses a high number of glycolytic enzymes, which provide a considerable anaerobic capacity. Type IIx are the largest and fastest , and are capable of producing the most force of all the skeletal muscle fibers, but less efficient.

Connective tissue

Contain wavelike folds of collagen fibers known as crimp Each fibril behaves as a mechanical spring, thus each fiber is a collection of springs. When a fiber is pulled, its crimp straightens and its length increases. Compared to a sarcomere, a collagenous fiber is relatively inextensible. If the stretch continues, a critical point will be reached where the tissue ruptures.

Protein

Contains 4 calories per gram Building blocks of human and animal structure Functions: Formation of the brain, nervous system, blood, muscle, skin, and hair Transport mechanism for iron, vitamins, minerals, fats and oxygen Key to acid-base and fluid balance Form enzymes, which speed up chemical reactions to milliseconds that might otherwise take years Make antibodies to fight infection Body can break down proteins for energy Built from amino acids, which are carbohydrates with a nitrogen-containing amino group, and sulfur attached.

Polyunsaturated fat

Contains a double bond between two or more sets of carbons. Include corn, safflower, and soybean oils and cold water fish.

Monounsaturated fat

Contains one double bond between two carbons. Common sources include olive, canola, and peanut oils

Sarcomere

Contractile unit of muscle Located between two Z lines In it's center is a lighter, somewhat less dense area called H zone. Actin does not extend into this area and the myosin filament becomes thinner in this middle region.

Thermoregulation during exercise

Contracting skeletal muscles produce large amounts of heat, and the body must regulate internal temperature by making adjustments in the amount of heat that is lost The importance of body-temperature regulation is related to the critical processes of metabolism An increase in body temperature above 113 F (45C) may be destructive to the protein structure of enzymes, resulting in cellular death A decrease in body temperature below 93.2 F (34C) may cause a slowed metabolism and abnormal cardiac function Within the body, temperature may vary The body's temperature regulatory center is located in the hypothalamus in the brain

Intra-abdominal pressure

Contraction of the inner unit produces a "hoop tension" effect similar to the effect of cinching a belt. This contraction, primarily of the transverse abdominis, pulls on the linea alba, thereby pulling the abdominal wall inward and upward. This contraction compresses the internal organs to push upward against the diaphragm and downward against the pelvic floor musculature.

The independent- contractor model

Contracts his or her own services to a health club or training studio The trainer will pay fee to rent space from the club or studio

Dynamic and static stabilizers

Contribute to core stability Contribution of static are small

Insights to offer clients

Control portions Be mindful ( encourage people to eat when they are hungry and stop when they are full) Exercise Check the scale Eat breakfast people who eat breakfast tend to weigh less Monitor intake Turn off TV Do not wait until tomorrow to get started and no cheating Know thy friend Be optimistic

Eccentric muscle action of left and right rectus abdominis

Control the slow return to the mat after the crunch

ACTH

Controls secretion of in the adrenal gland of hormones that influence the metabolism of carbohydrates, sodium and potassium. Also controls rate at which substances are exchanged between the blood and tissues.

Heart diseae

Coronary heart disease, a leading killer of both men and women in the US, develops from atherosclerosis , or an accumulation of fat and cholesterol in the lining of the arteries that supply oxygen and nutrients to the heart Over time, blood flow is reduced and oxygenation to the heart can become limited, leading to angina (chest pain) and myocardial infarction (heart attack). Atherosclerosis can begun to develop in childhood. High cholesterol levels, LDL- and cholesterol's susceptibility to oxidation are main culprits. Cholesterol, lipoproteins, and triglycerides are all factors leading to heart disease.

C-corporations

Corporations that have no restrictions on who owns their shares or the number of shareholders; they cannot qualify for subchapter S tax treatment and are subject to direct taxation Large companies in US operate as these Must annually file extensive paperwork Retain corporate veil that protects investors from company liability Provide double taxation No limits on numbers of shareholders

Umbrella liability policy

Coverage that provides extra protection against liability, and excess amount of insurance above the primary policy.

naming skeletal muscles

Criteria: -shape: references to their shape (rhomboid muscles resemble a shape of rhomboid) -action: references to their actions in the body (extensor digitorum extends the toes) -Location: reference to location (posterior tibialis is located on the back side of tibia) -attachments: the points of origin and insertion of some muscles can be deciphered in their names (coracobrachilias muscle originates on the coracoid process of the scapula and inserts on the brachum, which means arm) -number of divisions: that make up a structure (the triceps brachii muscle is an arm muscle consisting of three (tri) heads) -Size relationships: muscle's size in relation to others (gluteus Maximus is a larger muscle than the gluteus minimus)

Health

Critical element for every exercise program. For someone who has been sedentary, improved function and health should be a primary program goal. For clients who have progressed into fitness and performance domains, their comprehensive training programs should still feature components that maintain or help improve health

Minerals

Critical for human life Found in the body as well as in food Nearly all minerals, with the exception of iron, are observed in their free form- in their ionic Tate unbound to organic molecules and complexes. When bound to a complex, the mineral is considered to not be bioavailable and will be excreted in feces.

Monoarticulate muscles

Crosses one joint (e.g. soleus muscle), whereas a biarticulate muscle crosses two joints (hamstring) When stretching a biarticulate muscle, joint movement must be controlled at both ends of the muscle to avoid any compromise to stability at adjacent joints.

Health history form should include

Current cardiovascular risk factors Past and present physical activity information Current medications and supplements Illnesses and injuries Surgery and injury history Family medical history Lifestyle information

Research on tai chi and qigong

Decreases in stroke and stroke mortality, increases in bone mineral density, improved balance, improved lipid profile, decreased blood pressure, improved effectiveness of cancer therapy, and increased psychological well-being. But there is a need for more peer-reviewed and adequately controlled research investigating the impact of yoga on chronic diseases, musculoskeletal function, and behavioral outcomes.

Catecholamine

Decreases significantly during first few weeks of exercise

Delayed onset muscle soreness

DOMS Present evidence suggests that it is caused by tissue injury from excessive mechanical force, particularly eccentric force, extended on muscle and connective tissue Muscle soreness that generally appears after 24 to 48 hours after strenuous exercise What leads up to DOMS: Structural damage to muscle and connective tissue occurs as a result of strenuous eccentric muscle actions Calcium leaks out of the sarcoplasmic reticulum and collects in the mitochondria to the extent that ATP production is halted Build up of calcium activates enzymes that break down cellular proteins, including contractile proteins This break down of muscle proteins causes an inflammatory process Lastly, the accumulation of histamines, potassium, prostaglandins, and edema surrounding muscle fibers stimulates free nerve endings which result in sensations of DOMS To prevent DOMS: Beginning new training program gradually Minimize eccentric actions at the beginning of program

Growth hormones

Decrease in endurance trained individuals

Phase 2: movement training

Developing movement efficiency, teaching to perform 5 primary movement Assessments should be conducted on a monthly basis until the client has mastered the squat, lunge, push, pull, and rotational movements.

Phase 2: aerobic-efficient training

Dedicated to enhancing the client's aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the introduction of aerobic intervals Aerobic intervals are introduced at a level that is at or just above VT1, or an RPE of 5 on the 0 to 10 scale. Improve aerobic endurance by raising the intensity of exercise performed at VT1, and to improve the clients ability to utilize fat as fuel source To enhance exercise program design, trainers can conduct the submaximal talk test to determine heart rate at VT1 Goals will vary for each clien t

Stabilizer muscles

Deep abdominals, hip stabilizers, scapula retractors

The multifidi

Deep to the erectors; they lie between the spinous processes & transverse processes. Able to affect only local segments of the spine and provide support (stability) rather than prime movements.

Transverse abdominis

Deepest muscle of the abdominal wall Has fibers that run horizontally, encircling the abdominal cavity Acts to compress the abdominal cavity, stabilize the pelvic and lumbar regions, and assist in forced expiration. Tightens the thoracolumbar fascia and helps stabilize the sacroiliac joints. Because its fibers run horizontally, their contraction reduces the diameter of the abdomen (sucking in).

Respiratory and circulatory systems

Deliver adequate amounts of oxygen to the body's cells and remove wastes from body tissues

Deconditioned individuals

Demonstrate similar neural deficits

Phase 1: aerobic-base training

Developing an initial aerobic base in clients who have been sedentary or near-sedentary. Foundation for training To develop stable aerobic phase Exercise during this phase should be performed at steady-state intensities in the low-to-moderate range, which is in line with the lower portion of the range of the guidelines for cardiorespiratory exercise. Easiest way of monitoring intensity is to use talk test. Length depends on client tolerance 3 to 5 days per week , 20-30 mins at an RPE (ratings of perceived exertion) of 3 to 4.

Obesity

Described as body mass index (BMI) of < or equals to 30 kg/m2, a measurement based solely upon height and weight Results from an imbalance of caloric intake and caloric expenditure. Treatments target either decreased caloric intake (or in some cases, decreased absorption of calories consumed) or increased caloric expenditure either via increased exercise or by revving up the body's metabolism.

Shoulder joint

Describes the coordinated functioning of four separate upper-extremity segments: the sternolavicular S/C joint, the junction of the sternum and the proximal clavicle; the acromioclavicular A/C joint, the junction of the acromion process of the scapula with the distal clavicle; the G/H joint, the ball-and-socket joint composed of the glenoid fossa of the scapula and the humeral head; and the S/T articulation, the muscles and fascia connecting the scapulae to the thorax.

Operational plan

Describes the structure of how a business will operate, including an organization chart that identifies key decision makers and the employees responsible for executing these decisions

Penniform muscles

Designed for higher force production than longitudal muscles. Most muscles in the body are penniform muscles, in which the bikers lie diagonal to the line of pull. Allows a greater number of fibers to be packaged into a given cross-sectional area, making it possible for more fibers to contribute to force production. The quadriceps is an example of penniform muscle that can produce significant amount of force.

4 important functions of lymphatic system

Destruction of bacteria and other foreign substances present in lymph nodes Specific immune responses that aid in manufacturing antibodies to destroy bacteria and foreign substances The return of interstitial fluid to the bloodstream Prevention of excessive accumulation of tissue fluid and filtered proteins by drainage into highly permeable lymphatic capillaries in the connective tissues

Submaximal strength testing

Determine the number of repetitions that are appropriate for the client based upon his or her current training regimen or experience. Have the client perform one or two warmup sets at a lower intensity than the target weight and allow one to two mins of recovery between sets

Chronic adaptations to exercise (cardiorespiratory changes)

Determined by the ability of cardiovascular and respiratory systems to deliver oxygen to active tissues, and those tissues to extract oxygen during prolonged bouts of exercise

Oxygen-carrying capacity

Determined by two variables: The ability to adequately ventilate the alveoli in the lungs and The hemoglobin (Hb) Pulmonary ventilation is the function of both the rate and depth (tidal volume) of breathing. —> they both increase during exercise. This increase in ventilation volume brings more oxygen into the lungs, where it can be absorbed into the blood. In normal individuals, respiration does not limit exercise performance. However, in individuals with emphysema (degradation of alveoli) or asthma (constriction of the breathing passages) cannot move enough air into their lungs—> blood leaving the lungs doesn't have enough oxygen and exercise capacity is diminished. Additionally, because the brain is very sensitive to CO2 concentration in the blood, a failure to ventilate the lungs will result in elevated blood CO2-> urgent need to stop exercising.

deviations that occur in individuals

Deviation 1: Ankle pronation/supination and the effect on tibial and femoral rotation Deviation 2: Hip adduction Deviation 3: Pelvic tilting (anterior and posterior) Deviation 4: Shoulder position and the thoracic spine Deviation 5: Head position

Two most common types of metabolic diseases

Diabetes Thyroid disorders

Exercise and diabetes

Diabetes 1: reason for exercise has shifted from glucose control to the establishment of an important positive ice behavior with multiple benefits/ Diabetes 2: benefits of exercise include prevention of CDA, stroke, peripheral vascular disease, and other diabetes-related complications. Regular exercise improves lipid profiles and hypertension fibronolysis and reduce elevated body weight. Gradual warm-up and cool-down should be part of every exercise session. Blood glucose should be measure before and after training.

Four potential treatments of obesity

Dietary changes Lifestyle changes including exercise and behavioral modification Medications Surgery Two most-studied weight-loss medications are sibutramine (decreases appetite) and orlistat (blocks fat absorption).

small intestine

Digestive organ where most chemical digestion and absorption of food takes place Duodenum Jejunum Ileum Most absorption of food occurs in duodenum and jejunum through the surfaces of microscopic hair-like projections called chili and microvilli... nutrients can immediately pass through bloodstream and body fluids By the time chyme reaches the large intestine (colon), digestion and absorption is mostly complete. The final absorption of water and salt occurs in the large intestine, leaving semisolid waste that is passed through the anus

Autogenic inhibition and reciprocal inhibition

Directly associated with stretching. Practical application of autogenic inhibition is observed during static stretching. Low force, long duration static stretches evoke a temporary increase in muscle tension due to muscle lengthening. After seven to ten seconds of a low-force stretch, the increase in muscle tension activates a GTO response.

Intramuscular fascia (deep fascia)

Directly related to flexibility and range of motion 3 main functions: To provide framework that ensures proper alignment of muscle fibers, blood vessels and nerves To enable safe and effective transmission of forces throughout the whole muscle To provide necessary lubricated surfaces between muscle fibers that allow muscles to change shape during contraction and elongation Fascia contributes 41% of total resistance to joint range of motion

iliotibial band syndrome

Distal portion of the iliotibial band rubs against the lateral femoral epicondyle Common among 15 to 50 years olds Caused by training errors in runners, cyclists, volleyball players, and weight lifters Risk factors may include: Overtraining (increased speed, distance, or frequency) Improper footwear or equipment use Changes in running surface Muscle imbalance (weakness or irritation) Structural abnormalities (pes planus, knee valgus, and leg-length discrepancy) Failure to stretch correctly Symptoms: Gradual onset of tightness, burning, or pain at the lateral aspect of the knee during activity Pain may be localized, but generally radiates to the outside of the knee and/or up the outside of the thigh Sharp "stabbing" pain along the lower outside of the knee Snapping, popping, pain at the lateral knee May be resolved with rest, but can increase in intensity and frequency if not properly treated Program should focus on regaining flexibility and strength at the hip and lateral thigh Aquatic may be beneficial

Irregular bones

Diverse shapes Hip bones, vertebrae, certain skull bones

Exercise-induced sympathetic stimulation

Diverts blood flow from the GI system to the heart, lungs, and working muscles The higher the exercise intensity, the more blood flow and colonic tone decrease, which causes waste to accumulate in the colon and rectum The high amount of waste at the end of the GI tract may signal the stomach to slow down, leading to reduced gastric emptying and prolonged transit time. High fiber snack helps

Frontal plane

Divides the body into front and back portions.

Vegetarian diets

Do not eat meat, fish, poultry, or products containing these foods. Low in saturated fat and anima protein and high in fiber, folate, vitamins C and E, carotenoids, and some photo chemicals. Lower rates of obesity, death from cardiovascular disease, hypertension, type 2 diabetes, and prostate and colon cancer.

Health history information

Does a client have : Signs or symptoms of cardiovascular, pulmonary or metabolic disease Contraindications for exercise Need physicians evaluation before starting Need for participation in a medical supervised program

Limb length

Does not influence muscle atrophy , but affects strength performance. Longer limbs provide longer resistance force arms and require more muscle force to move a given resistance.

McGill's torso muscular endurance test battery

Dr. McGill states that back problems can often be alleviated by improving and then grooving the motor patterns of the abdominal musculature. It is important to assess all sides of the torso.

Activation of TVA

Draws abdomen inward toward the spine, a movement termed "centering", "hollowing", or "drawing-in". Exercises performed during this stage are designed to achieve this isolated muscle action.

Eschars

Dry scabs formed on the skin following a burn or cauterization of the skin

Cardiovascular system

Due to expansion of blood volume that occurs with endurance raining, the heart muscle will hypertrophy, enlarging its chambers and becoming bigger and stronger muscle that is able to deliver a higher cardiac output. Adaptations are primary in the form of a large stroke volume (the amount of blood pumped), as a number of studies suggest that the maximal heart rate (MHR) does not increase with training

Glycolytic (lactate) system

During endurance activities when the intensity approaches the anaerobic threshold, fuel needs are met by this system

No single factor controls respiration

During exercise , and the combined effects of several chemical (i.e. humoral) and neural factors contribute to the regulation of exercise ventilation

The anterior compartment

Extensor compartment Muscles primarily extend the knee 5 muscles: four of them (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis) are collectively called the quadriceps femoris . They are individually named, but they all converge and share one tendon of insertion, the patellar tendon. The fifth muscle is sartorius. Assist knee flexion.

Pushing movements

During pushing flexion( e.g. front raise) and overhead presses (dumbbell press), movement to 180 degrees is achieved by collaborative effort of the scapulae rotating against rib cage and humerus rotating within the glenoid fossa. While scapulae require some degree of mobility to perform the various movements of the arm, they fundamentally need to remain stable to promote normal mobility within the glenohumeral joint.

Fluid temporarily accumulate in the muscle - transient hypotrophy

During resistance-training... muscles feel full "Pump"

Exercise test

During the administration of any exercise test involving extortion (e.g. cardiovascular or muscular endurance and/or strength test), trainers must always be aware of identifiable signs or symptoms that merit immediate test termination and possible referral to a qualified healthcare professional These include: Onset of angina, chest pain, or angina-like symptoms Significant drop in systolic blood pressure (SBP) (>10mmHg) despite an increase in exercise intensity Excessive rise in blood pressure (BP). SBP reaches >250 mmHg or diastolic blood pressure reaches >115mmHg Excess fatigue, shortness of breath, or wheezing (does not include heavy breathing due to intense exercise) Signs of poor perfusion: lightheaded ness, pallor (pale skin), cyanosis (especially around the mouth), nausea, color and clammy skin Increased nervous system symptoms (ataxia, dizziness, confusion, or syncope) Leg cramping or claudication Subject requests to stop Physical or verbal manifestation of severe fatigue Failure of testing equipment

Flexibility and muscle-length testing pg 175

During the initial assessments of posture and movement, a personal trainer may opt to assess the flexibility of specific muscle groups that he or she suspects demonstrate tightness or limitations to movement Review pages 175-176

Exercise selection and order

Effective method to group exercises based on body area or function (pull or push), or by relevance to the activity or sport. Primary exercises involve multiple muscles from one or more of the larger muscle areas (chest or thigh) that span two or more joints (multi joint exercises) and are generally performed in a linear fashion Assisted exercises involve smaller muscle groups from more isolated areas that span one joint (single-joint) Guidelines recommend targeting each major muscle group two to three days a week, allowing a minimum of 48 hours of recovery between sessions.

Collagen fibers are alway found together with

Elastic fibers Since elastic fibers surround the sarcomere, they are responsible for determining the possible range of extensibility of muscle cells

Elastic and collagen

Elastic fibers are responsible for reverse elasticity (ability of a stretched material to return to its original state) Collagen provides rigidity that limits the deformations of the elastic elements and gives tissues their tensile strength and relative inextensibility.

Lavator scapulae muscles

Elevate the superior medial portion of the scapula. Also bilaterally extend the neck or unilaterally flex the neck to one side when the scapulae are anchored by the pectoralis minor. The two anterior muscles of the shoulder girdle also work to stabilize scapula.

Trapezius

Elevates, depresses, retracts, and rotates the scapula; rotates the arm If the upper portion contracts, the scapula is elevated, as in shrugging the shoulders. In contrast, if the lower portion contracts, depression of the scapula occurs. When all parts of the trapezius are working together, they tend to pull upward and adduct the scapula at the same time. If the scapula is fixated, the trapezius assists in neck extension. The trapezius stabilizes the scapula for deltoid action, since it is used in preventing the glen oil fossa from being pulled downward during the lifting of objects or when carrying an object on the tip of the shoulder , such as strap of the purse.

Anatomical movements of the scapulae on the thorax

Elevation and depression, abduction (protraction) and abduction (retraction), and upward and downward rotation

Muscular-fitness testing

Encompasses both muscular endurance and muscular strength. Muscular endurance represents a muscle's ability to resist fatigue and perform work for successive repetitions, while muscular strength defines a muscle's ability to overcome external resistance.

Glycogenolysis

Epinephrine causes the release of glucose from the liver, which allows blood glucose levels to remain high to provide fuel for the exercising muscles.

Hormonal responses to exercise are complex

Endocrine system plays a major role in regulating the body's response to exercise by releasing various hormones into the circulation. For example, testosterone magnifies the normal increase in protein synthesis that occurs with training. Growth hormone (GH) is secreted by the anterior pituitary gland and facilitates protein synthesis in the body. Many of growth hormone's effects are mediated by insulin-like growth factors which are synthesized in the liver as a result of GH release during exercise. Antidiuretic hormone (ADH), which is also called vasopressin, is released by the posterior pituitary gland during exercise. Reduces urinary excretion of water in response to the dehydrating effect of sweating during exercise. This helps preserve the plasma volume and osmolality (saltiness) of the blood. Epinephrine and norepinephrine are called catecholamines and are released by the adrenal medulla as part of the sympathetic response to exercise (the fight or flight mechanism). They play two major roles : increase cardiac output by increasing HR and contractility during exercise, and cause glycogenolysis in the liver (glycogen breakdown) so that more glucose can be released into the bloodstream. Aldosterone and cortisol (two main hormones released by adrenal cortex. Aldosterone acts to limit sodium excretion in the urine to maintain electrolyte balance during exercise. Cortisol is a glucocorticoid and plays a major role in maintaining blood glucose during prolonged exercise. Insulin and glucagon are both secreted by the cells of the islets of Langerhans in the pancreas. When blood glucose is high, insulin is released from beta cells to facilitate glucose removal to bring back blood glucose to normal. When blood glucose levels are low, glucagon is released from alpha cells to stimulate glucose release. Testosterone and estrogen. Testosterone is responsible for the masculine characteristics (androgenic effects) and also has anabolic (muscle-building effects). Estrogen is responsible for feminine characteristics and also plays a major role in bone formation and maintenance. Excessively high levels of chronic exercise training and low body weight may decrease estrogen levels to the point where some female athletes no longer have menstrual cycle. This condition has been associated with osteoporosis and an increased risk of bone fracture. The female athlete triad consists of osteoporosis, disordered eating, and amenorrhea.

Protein

Endurance- and strength-trained athletes consume from 1.2 to 1.7 g/kg (0.5 to 0.8 g/lb) of body weight per day Higher protein intake benefit muscle mass, strength and function, bone health, maintenance of energy balance, cardiovascular function, wound health

Growth horomone

Endurance-trained individuals show less rise in circulating blood growth hormone levels at a given exercise intensity than their untrained counterparts. Due to reduction in stress that arises as a result of the exercise stimulus as training progresses and fitness improves. Resistance training augments growth hormone release (via increases in testosterone).

Growth hormone

Endurance-trained individuals show less rise in circulating blood growth hormone levels at any given exercise intensity that their untrained counterparts. In contrast, resistance training augments growth hormone release (via increases in testosterone) and interacts with nervous system function to increase muscle force production.

Sternocostal portion

Extends a flexed shoulder

Head injuries

Even subtle changes in mood, behavior, restlessness, irritability, confusion may indicate increased ICP

Cold stress

Excessive loss of heat that results in increased respirations and nonshivering thermogenesis to maintain core body temperature

Business plan components

Executive summary Business description Marketing plan Operational plan Risk analysis Decision-making criteria

Exercise and dyslepidemia

Exercise and diet are effective in management of high serum cholesterol and triglyceride levels and particularly effective in elevating low HDL levels The impact of exercise on blood lipid profiles is most profound with corresponding decreases in body fat, therefore, exercise when combined with dietary changes that lower body weight, is an effective means of improving lipid profiles in many people.

Exercise and PVD

Exercise consistently has been shown to be effective in improving ambulatory distances in individuals with PVD. Helps lower overall CAD risk. (Risk factors are almost the same as CAD). Before training, a person needs to go through a complete medical evaluation. The goals of the exercise are to improve arterial flow, increase oxygen extraction, and improve walking mechanics. Education is important. Walking is the exercise of choice. People with PVD may also have underlying CAD.some may develop CAD symptoms as walking distance and/or speed increases. Then, the exercise should be discontinued. Proper footwear is essential. Avoid exercising in color air or water to reduce risk of vasoconstriction.

Exercise and osteoporisis

Exercise is an important part of prevention and treatment plan . Primary goal is to retain or prevent loss of bone mineral and to decrease risk of falls and fractures. Physical stress determines the strength of bone. Plyometric exercises are recommended. Shorter, frequent loading cycles have been shown to be more effective in increasing bone strength than longer single sessions. Resistance training is also an important component. Higher-intensity strength-training exercises (8 repetition maximum) may derive the most benefit to bone. Some clients may need to avoid: Spinal flexion, Crunches, Rowing machines Jumping and high impact aerobics Trampolines and step aerobics Abducting and addicting the legs against resistance Pulling on the neck with hands behind the head

Exercise and youth

Exercise is essential Negative health consequences include: Hypertension Type 2 diabetes Osteoporosis Development o atherosclerosis Primary exercise are aerobic conditioning, muscle strengthening, and bone strengthening 60 minutes per day of moderate, or vigorous-intensity aerobic exercise, an should include vigorous-intensity physical activity performed at least 3 times per week. Rest one to two minutes between exercises Drink every 15 to 30 minutes

Exercise and low back pain

Exercise is one of the cornerstones of both the prevention and treatment of LBP Program has to be individualized Primary components are cardiorespiratory training, resistance training, and basic core exercises Avoid : Unsupported forward flexion Twisting at the waist with turned feet Lifting both legs simultaneously when in the prone or supine position Rapid movements such as twisting, forward flexion, or hyper extension Therapeutic aquatic exercises may be beneficial Muscular endurance has shown to have the strongest positive association with low-back health Utilize higher repetition and lower resistance Daily exercises per research

Phase 3: load training

Exercise program is advanced with the addition of an external force or increasing the external load , placing emphasis on muscle force production Goals may include positive changes in body composition, muscular strength, muscle hypertrophy, muscular endurance, or simply looking more toned. Utilize linear and undulating periodization models to progress the total training volume (ch 10) Exercise selection may initially focus on isolated or single-joint movements, but should transition to integration of body segments and full-body movements. Assessments of muscular strength and endurance are introduced Many clients will stay in this phase for many years

Shin splints

Exertional leg pain Classified as one of two conditions: Medial tibial stress syndrome (MTSS) which is also called posterior shin splints Anterior shin splints Signs and symptoms: "Dull ache" The pain is elicited by initial activity , but diminishes as activity continues , then returns hours after activity. It can become constant Management includes modifying training with lower impact/lower-mileage conditioning and cross-training (aquatic exercise). Best intervention is to rest Slowly introduce the client back to full unrestricted activity without exacerbating the symptoms. Cross-training to maintain adequate levels of fitness . Pain free stretching of the calf muscles, especially the soleus Target calf and anterior leg muscles

Cognitive domains

Explaining health problems, how physical activity affects physiological variables, and how to prevent injury.

Phase 1: stability and mobility training

Facilitate the development of the stability-mobility relationship within the kinetic chain. Progression model that begins by promoting proximal stability within the lumbar spine, then moves through the axial skeleton toward proximal mobility of the more distal segments.

Proximal stability

Facilitates distal mobility

Growth hormone (pituitary gland)

Facilitates protein synthesis in the body by transporting nutrients from outside the cell to inside where they are incorporated into cell proteins

Choosing protein source

Factors: Protein quality, health benefits, dietary restrictions, cost, convenience, and taste Protein quality varies: Protein digestibility corrected amino acid score (PDCAAS) is the most accepted and widely used scale to evaluate protein quality. Protein with highest scores are casein, egg, milk, whey, and soy products. Then comes beef, them black beans, and wheat gluten Fruits, vegetables, grains, and nuts are incomplete proteins Protein is not an only consideration: for example, beef is a fairly good protein, it is also high in saturated fat and calories, which can be detrimental to other health goals. Different proteins are best at different times: for example, whey protein is rapidly digested, resulting in short burst of amino acids into the bloodstream, while casein is slowly digested, resulting in slower but more prolonged release of amino acids.

Insulin

Fast-acting hormone utilized during exercise Released by the pancreases and stimulates glucose, fats and amino acids uptake into cells Reduces blood glucose levels Suppressed during exercise, and glucose uptake by skeletal muscle can increase by 7 to 20 times above the value at rest Acute exercise bouts decrease insulin needed in the body —> why diabetic patients who exercise can decrease levels of their needed medication

Skeletal muscle can be divided into two categories

Fast-twitch muscle fibers Slow-twitch muscle fibers

Boyd is composed of two primary components

Fat weight Fat-free weight , or lean weight Lean weight consists of muscle, bone, blood, ski, organs, and connective tissue A woman who does not strength tracing loses about 0.5 pounds of muscle each year.

Cholesterol

Fat-like, waxy, rigid, four-ring structure, plays an important role in cell-membrane function. Also helps to make bile acids (which are important for fat absorption), metabolize fat-soluble vitamins (A,D, E and K) and make vitamin D and hormones such as estrogen and testosterone.

Vitamins A, D, E, and K

Fat-soluble Often found in fat-containing food and stored in the liver or adipose tissue until needed, fat soluble vitamins closely associate with fat. If fat absorption is impaired, so is fat-soluble vitamin absorption. Can be stored in the body for extended periods of time and eventually excreted in feces. Increases the risk of toxicity from overconsumption

Hyponatremic

Fluid overload, excessive water intake When the blood's water:sodium ratio is severely elevated, excess water can leak into brain tissue, leading to encephalopathy, brain swelling

acute rotator cuff symptoms

Feeling of sudden tearing sensation followed by immediate pain and loss of motion Client will have difficulty lifting his or ear arm above the head

Interval training

Few reps of higher-intensity exercise followed by recovery periods. Research says that interval training promotes similar or greater improvements in VO2max and fitness than steady-state exercise Demonstrates additional adaptations beyond the aerobic benefits that include anaerobic adapatations to improve an individual's tolerance of the build up of lactate (lactate threshold) that may continue to increase long after VO2max adaptations. It helps to sustain higher intensities exercise for longer periods. Little to no adaptation in type II muscle fibers during moderate-intensity aerobic training, where there would be with higher-intensity exercise.

Reactive forces

Forces that oppose an initial active force.

Determining energy needs

First determine energy needs by using the energy expenditure calculator at www.choosemyplate.gov or by utilizing St. Jeor equation, a fairly accurate estimation of resting metabolic rate (RMR) After determining an individual's approximate caloric intake for weight maintenance, the fitness professional should develop exercise program that creates a sufficient energy deficit to help him or her reach those goals. Individual trying to lose weight aim for a 500-calorie deficit per day, achieved through decreased caloric intake and or increased physical activity. Over the course of a week, the 3,500 calorie deficit should. Lead to a loss of 1 pound.

Valves

Flaps of tissue that open and close to allow the flow of blood in one direction only (towards the heart). The heart's valves are located at the entrances and exits of its chambers. Blood leaving major veins - the superior and inferior vena cava - empties directly into the heart, where it is transported to the lungs to pick up a fresh supply of oxygen.

Coracobrachialis

Flexes and adducts the humerus Is the remaining muscle that originates on the scapula. It's location in front of the shoulder allows it to assist in flexion and adduction of humerus.

Synergistic concentric actions of the right and left rectus abdominis muscle produce

Flexion of the trunk, as in the upward phase of an an curl or crunch

Phase 3: anaerobic-endurance training

Focus is on improving performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness Introduction of higher-intensity intervals that develop anaerobic endurance, and balancing training time spent below VT1, between VT1 and second ventilatory threshold VT2, and at or above VT2 Increases ability of the working muscles to produce force for an extended period of time May train 3 to 7 days per week, 20 mins to multiple hours in length ACE IFT uses three-zone model 70-80% of time spent in VT1 (zone 1), 10% is spent at or just above VT1 (RPE of 5) (zone 2), and 10-20% is spent at or above VT2 (RPE 7 to 8) (zone 3)

Exercise history and attitude questionnaire

Focuses on current exercise behaviors Perception of exercise General goals

Pulling movements

Follow many of the same principles as pressing movements with regard to stabilizing the scapulothoracic region, which helps promote effective glenohumeral function. Trainers need to identify whether they want to train a client to pull from a potion of scapular stability, implying that the movement is purely from the shoulder, or whether they are intentionally incorporating scapular retraction into the pulling motion.

Digestive system- how it works

Food enters the body through the mouth Mechanical process of chewing breaks down food Saliva helps with dissolving and blending pieces for easy swallowing Secretions from saliva glands have enzyme that starts carbohydrate digestion Food then goes to pharynx (passageway for digestive and respiratory systems) Food slides down epiglottis which helps not to enter into lungs and trachea, it also prevents choking Mouthful of food that is swallowed is called bolus. Then bolus slides down esophagus (tube connects pharynx and stomach) Passes through thorax and diaphragm Empties into the stomach Waves of contractions (peristalsis) move the food though esophagus down the stomach through cardiac sphincter, which is at the upper portion of the stomach In stomach, chemical and mechanical action to move food to small intestine Chemical action- specialized stomach cells that produce secretions to break down food particles Mechanical action- when stomach grinds the food into a suspension of particles to create a thick liquid mixture known as chyme Stomach stores chyme until it can be emptied into the small intestine It goes to small intestine through pyloric sphincter

Ankle mobility

Foot stability

Age

For a muscle fiber to be lengthened, an external force must act upon it. Forces include gravity, momentum, antagonistic muscle contraction (stretch), and force provided by another person or one's own body (passive stretch). To stretch effectively without injury, sarcomere should be elongated to a length at which there is a slight overlap of the filaments, with at least one cross-bridge maintained between the actin and myosin. Contributor to range of motion limitation is the effect of aging on muscle tissue. Aging process brings about a decrease in normal muscle function, including strength, endurance, flexibility and agility. Part of the decline in age-related muscle function is due to the reduction to the progressive atrophy, or wasting away of muscle tissues. The water content of the soft tissue of older adults diminishes due to the aging process. Collagen is another culprit.

Diminished co-contraction

For any given set of opposing muscle groups, to maximize the force generated by an agonist, the activation of the antagonist must be diminished. For example, if the quadriceps and hamstrings were contracting with equal force simultaneously, no movement of the knee would occur.

Sub chapter S-corporations

Form of corporation which is taxed like a sole proprietorship or partnership Profits flow through the business. Taxed as ordinary income. "Typical" type of corporation. Shielded from personal liability by the corporate veil. Can have up to 100 total investors , all who have to be from US

The middle layer of the core

Forms a box spanning several vertebrae from the diaphragm to the pelvic floor, with muscles and fascia enclosing the back, front and sides. Transverse abdominis, multifidi, quadratus lumborum, posterior fibers of the internal oblique, the diaphragm, the pelvic floor musculature and adjoining fascia (linea alba, thoracolumbar fascia) Allows the spine and sacroiliac joint to stiffen in anticipation of loading and movement

omega-3 fatty acids

Found in egg yolk, cold-water fish and shellfish like tuna, salmon, mackerel, cod, crab, shrimp, and oyster. Reduce blood clotting, dilate blood vessels, reduce inflammation. Important for eye and brain development, act to reduce cholesterol and triglyceride levels, and may help to preserve brain function and reduce the risk of mental illness and ADHD

Smooth muscle

Found in the walls of hollow organs and tubes, such as stomach, intestines, and blood vessels, and functions to regulate the movement of materials through the body. It is named smooth because it lacks the striated appearance of skeletal muscle. Involuntary.

Muscular strength

Foundation for all physical activity. The standard measure of muscle strength is the highest resistance that can be moved through the full movement range at a controlled movement speed, which is referred to as the one-repetition Muscular endurance is closely related to muscular strength, and is typically assessed by the number of religions that can be performed with a given submaximal resistance. Clint's "relative muscular endurance" is 75% of her maximal strength that can be performed for ten reps.

Lower leg has

Four separate compartments that are divided by connective tissue

The parathyroid glands

Four structures located on the posterior surface of the thyroid gland. These glands release parathyroid hormone (PTH), which is primarily responsible for controlling the levels of calcium and phosphorus in the blood. PTH increases bone resorption, which functions to break down bone calcium for its release into the blood. PTH works with vitamin D to maintain the body's calcium level.

Transverse- horizontal flexion (adduction)

From a 90-degree abducted shoulder or hip position, the humerus or femur, respectively, is flexed (adducted) in toward the midline of the body in the transverse plane

observations of bend and lift screen page 169

Frontal view: Observe the stability of the foot (pronation, supination, eversion, inversion) Observe the alignment of the knees over the second toe Observe the overall symmetry of the entire body over the base of support Sagittal view: Observe whether the heels remains in contact with the floor throughout the movement Determine whether the client exhibits "glute" or "quadriceps" dominance Observe whether the client achieves a parallel position between the tibia and torso in the lowered position (figure 4 position) , while also observing whether they control the descent to avoid resting the hamstrings against the calves Observe the degree of lordosis during lowering movement Observe any changes in head position during the lowering phase

Plumb line positions review page 155

Frontal views Sagittal view Transverse view

Nervous system

Function is to collect information about conditions in relation to the body's external site, analyze this information, and initialize appropriate responses to fulfill specific needs. Divided into CNS and peripheral nervous system

Ligaments

Function primarily to support joint by attaching a bone to a bone. Ligaments take various shapes, such as cords, bands, sheets, depending on their location. Posses a greater mixture of elastic and fine collagenous fibers worn together than their tendinous counterparts. This results in a tissue that allows freedom of movement, but is also strong, tough, and inextensible Whereas tendons provide 10% of resistance during joint movement, the ligaments and joint capsule (a sac-like structure that encloses the ends of bones at a joint) contribute 47%to the total resistance to movement

Pectoralis minor and serratus

Function to abduct the scapulae during pushing movements with hands The pectoralis minor acts as an antagonist to the trapezius, rhomboids, and levator scapulae, whereas the serratus anterior acts as an antagonist to the rhomboids.

Look at page 21 of ACE essentials

Fundamental movements

Distal mobility

Gastrocnemius and soleus muscles (triceps surae) are often problematic, exhibiting tightness and limited mobility.

Muscles primarily responsible for joint movement and generating larger forces

Generally contain concentrations of type II muscle fibers (fast-twitch muscle fibers). They are better suited for strength and power-type training (higher intensity, lower volume)

Muscles that act primarily as stabilizers

Generally contain more of type I muscle fibers (slow-twitch muscle fibers). They enhance a stabilizer muscle's capacity for endurance, which allows the muscle to efficiently stabilize the joint for prolonged periods without undue fatigue.

Dietary Reference Intakes (DRI)

Generic term used to refer to three types of reference values : RDA Estimated Average Requirement (EAR) , an adequate intake in 50% of an age and gender specific group Tolerable Upper Intake Level (UL), the maximum intake that is unlikely to pose risk of adverse health effects to almost all individuals in an age and gender-specific group

Childhood obesity

Genes and environment both contribute But changes in physical activity and nutrition are responsible mostly Social marginalization, type 2 diabetes, cardiovascular disease, and myriad other morbidities are real threats for overweight children

Integral yoga

Gently stretches, strengthens, and calms the body and mind. Emphasizes diet and is employed in Dr. Dean Ornish's heart disease reversal program.

3 basic processes that must interact to provide adequate blood and nutrients to the tissues.

Getting oxygen into the blood- a function of pulmonary ventilation couples with the oxygen-carrying capacity of the blood Delivering oxygen to the active tissues- a function of cardiac output Extracting oxygen from the blood to complete the metabolic production of ATP- a function of localizing the delivery of the cardiac output to the active muscles and the oxidative enzymes located within the active cells

Three gluteal muscles

Give buttocks shape and powerful means for movement

Deep lateral rotators

Group of six posterior hip muscles is responsible for externally rotating the femur int he acetabulum Piriformis, gemellus inferior, gemellus superior, obturator internus, obturatus externus, and quadratus femoris

Balance and the core

Given the importance of balance and the condition of the core musculature to fitness and overall quality of life, these baseline assessments can be collected to evaluate the need to comprehensive balance training and core conditioning during the early states of conditioning program Movement specific and complex

Proximal stability: activating the core

Goal is to promote stability of the lumbar spine by improving the reflexive function of the core musculature that essentially serves to stabilize this region during loading and movement. The core functions to effectively control the position and motion of the trunk over the pelvis, which allows optimal production, transfer, and control of force and motion to more distal segments during integrated movements.

Proximal mobility: Hips and thoracic spine

Goal of this stage is to improve mobility of the two joints immediately adjacent to the lumbar spine. Limitations in mobility within these two areas in any of three planes should become the focus.

Proximal mobility: Hips and thoracic spine

Goal of this stage is to improve mobility of the two joints immediately adjacent to the lumbar spine. Limitations in mobility within these two areas in any of three planes should become the focus. Trainers should follow principles: -these two regions are prone to poor mobility. Some static stretching should precede dynamic mobilization exercises - when attempting to improve muscle flexibility or joint mobility, clients must avoid undesirable or compensated movements at successive joints ( avoid any increases in lumbar lordosis associated with a tight latissimus dorsi muscle during an overhead stretch) -trainers should familiarize themselves with muscle anatomy and differentiate between mono- or unarticulated muscles and biarticulate muscles -because the body still lacks the ability to effectively stabilize the entire kinetic chain, supportive surfaces should be utilized while promoting mobility (bench, floor) -trainers should incorporate stretching in all three planes

GTO

Golgi tendon organ

FSH and LH

Gonadotropins, because of their effects on the gonads (ovaries and testes). These substances control secretion of estrogen and testosterone in the ovaries and the production of testosterone in testicles.

Rotary cuff

Group of four small muscles comprise rotator cuff. They act synergistically to pull the head of the humerus down and into glenoid fossa, helping stabilize the G/H joint against the constant downward pull of gravity acting to dislocate the joint. "Compressor cuff" because they stabilize the humeral head within the joint. SITS

Chronic tears

Gradual worsening, with increased pain at night or after increased activity . Reaching overhead or behind the back is painful

Line of gravity and base of support

Gravity acts on body in a straight line through its COG toward the center of the earth. This line of gravitational pull is called the line of gravity To maintain balance without moving, a person's line of gravity must fall within the base of support, the area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact with the ground.

Lower extremity injuries

Greater trochanter if bursitis Painful inflammation of the greater trochanteric bursa between the greater trochanter of the femur and the gluteus medius tendon/proximal iliotibial (IT) band complex. High in middle-aged to elderly adults , but can affect people of all ages Common in female runners, cross-country skiers, ballet dancers May be due to an acute incident or repetitive trauma to the area Symptoms: Tingling, prickling, numbness radiate from the greater trochanter to the posterior hip to the knee Related to an increase in activity or repetitive overuse, which irritates the bursa and causes irritation Client may walk with a limp due to pain Might need an assisted device such as cane Work on stretching iliotibial band complex, hamstrings, and quadriceps Strengthen the gluteals and deeper hip rotator muscles Proper gait techniques Avoid side laying positions that compress the lateral hip, High loading exercises such as squats may not be tolerated at the beginning May benefit from aquatic exercise

Posterior or flexor compartment consists of

Hamstring muscles Extend the hip Primary flexors of the knee Tendons of insertion of the semimembranous and semitendinosus pass medically behind the knee, whereas the biceps femoris tendon passes laterally behind the knee. Triangular shape created between these tendons is called popliteal space

Primarily hip extensors

Hamstrings (biceps femoris, semitendinosus, semimembranosus) and the gluteus maximus. Working concentrically, these muscles extend the hip joint against gravity such as during a prone leg lift

Abduction and adduction movements

Happen in frontal plane

Rotation around a longitudal axis

Happens in transverse plane and also includes rotation of the spine

Expiration

Happens passively during normal, quiet breathing, requiring no assistance from muscle action. During exercise, it becomes active. Important muscles for expiration are rectus abdominus, internal obliques, serratus posterior, and internal intercostal, are activated to help pull the rib cage downward and force air from the lungs by squeezing the abdominal organs upward against the diaphragm.

Cycle ergometer testing

Has many advantages in assessing cardiorespiratory fitness. Performed in a controlled environment Use stationary cycles It is easier to manually measure exercise HR and BP because the arms are relatively stationary as compared to treadmill testing. Disadvantages: May underestimate the client's actual cardiorespiratory fitness since he or she ma prematurely experience leg fatigue (underestimating VO2max). Exercise BP may also be higher than if the client was tested on a treadmill

Abdominal wall

Has no skeletal structures to support it, must rely on strength from the multidirectional layers of muscles compromising it.

Training intensity

Has two different applications in the area of resistance training. Some define it as the percentage of maximal resistance used in an exercise. They would consider four repetitions with 90 pounds to be higher-intensity training bout than eight repetitions with 80 pounds, even if each exercise set produced similar levels of muscle fatigue, based purely on the amount of weight lifted. For most individuals, higher-intensity training sessions require lower exercise volumes, and higher-volume exercise sessions require lower training intensities. Most periodizaton models for strength-training programs begin with higher-volume/lower-intensity workouts, progress to moderate volume/moderate intensity workouts, and conclude with lower volume/higher intensity workouts.

Biceps brachii

Has two heads, both originate on the scapula. It can assist as a weak flexor of the shoulder. When the forearm is supinate, the biceps brachii acts as a strong flexor of the elbow. Because of its insertion on the radius, the biceps brachii also acts to supinate the forearm when the forearm is probated.

Biceps brachii

Has two heads, both originate on the scapula. —> it can assist as a weak flexor of the shoulder. When the forearm is supinate, the biceps brachii acts as a strong flexor of the elbow. Also act to supinate the forearm when the forearm is pronated.

Fueling for exercise

Have a small snack before a prolonged exercise Food has to be relatively high in carbohydrates to maximize blood glucose availability, relatively low in fat and fiber to minimize gastrointestinal distress and facilitate gastric emptying, moderate in protein. Example is a banana or a granola bar. During extended training sessions, exercisers should consume 30 to 60 grams of carbohydrate per hour of training to maintain blood glucose levels. After exercise, individual has to focus on carbohydrates and protein. Best meals have abundance of carbohydrates accompanied by some protein. The carbs replenish the used up energy that is normally stored as glycogen in muscle and liver. Protein helps rebuild the muscle. Eat within 30 mins after exercising

To stretch iliopsoas muscle

Have individual stand in in a forward lunge position with the front knee flexed and the back leg straight with the foot flat on the floor. Instruct him or her how to activate the abdominal muscles to slightly flex the lumbar spine and hold this position for at least 15 seconds.

Scapulae

Have no bony articulation with the rib cage, the scapulothoracic "joint" is supported with soft tissues. The main function of shoulder-girdle muscles is to fixate the scapula. When the scapula is immobilized, it serves as a stable point of origin for the muscles that move the humerus.

Acute injuries

Have to be handled quickly but with caution Refer to an appropriate medical professional

Activation of transverse abdominis

Have your client lie on their back with their knees flexed and feet flat on the floor. While they are relaxed and breathing normally, have them visualize pulling their navel inward toward the spine. They should hold this position for several seconds, relax, and then repeat several times.

Low-risk cardiac clients

Have: An uncomplicated clinical course in the hospital No evidence of resting or exercise-induced ischemia Functional capacity greater than 7 metabolic equivalents (METs) three weeks following any medical event or treatment that required hospitalization (e.g. angina, heart attack, or cardiac surgery) Normal ventricular function with an ejection fraction greater than 50% No significant resting or exercise-induced arrythmias (abnormal heart rhythms) Most low risk clients can also benefit from the improvement of muscular strength and endurance that occurs with an appropriate resistance-training. But physician clearance is required. Clients should perform 12-15 reps using 8-10 exercises that target major muscle groups, twice a week.

Hypetension

Having systolic blood pressure of > = 140 mmHg, a diastolic bp of >= 9 mmHg, or being on anti-hypertensive medication. Millions are more prehypertensive, with a blood pressure greater than 120/80. Hypertension is a leading cause of stroke. DASH eating plan is developed to reduce blood pressure , it is low in fat and saturated fat. Staples are fruits, vegetables, and low-fat dairy products. Fish, poultry, nuts, and other unsaturated fast as well as whole grains are also encouraged. Red meat, sweets, and sugar-containing beverages are very limited.

Basic assessments

Heart rate and blood pressure

Warm up

Heartbeat below 120 bpm

Cortisol (adrenal)

Helps maintain blood glucose levels during prolonged exercise

Shoulder press in the scalpular plane

Helps prevent impingement of shoulder structures

Iliacus

It's origin on the inner surface of ilium bone of the hip and inserts on the lesser trochanter of the femur

Systolic blood pressure (SBP)

Highest

Gracialis

Hip adductor Assists in flexing the knee

Core stability includes

Hip and trunk muscle strength, Abdominal muscle endurance, The ability to maintain a particular spinal or pelvic alignment, And the absence of ligamentous laxity in the vertebral column

Three basic types of PNF stretching techniques

Hold-relax, contract-relax, and hold-relax with agonist contraction For each of these three techniques, a partner provides a passive pre-stretch of 10 seconds as the initial step.

Hormonal changes

Hormonal response to a given exercise load declines with regular endurance training.

Most stressful environment for exercise

Hot humid When the air contains a large quantity of water vapor, sweat will not evaporate readily. Since the evaporative process is the most efficient mechanism for cooling the body, adequate cooling may not occur in humid conditions. Heat exhaustion and heat stroke can occur

Power testing: field tests

Human power is defined as the rate at which mechanical work is performed under a defined set of conditions. Power correlates to the immediate energy available through the phosphagen energy system. Anaerobic power involves a single repetition or event and represents and represents the maximal amount of power the body can generate, whereas anaerobic capacity represents the sustainability of power output for brief periods of time.

hold-relax with agonist contraction

Identical to hold-relax in the first two phases • During the third phase, a concentric action of the agonist is used in addition to the passive stretch to add to the stretch force Final stretch should be of greater magnitude primarily due to reciprocal inhibition and secondarily to autogenic inhibition This PNF technique is the most effective

Health risk appraisal

Identify coronary artery disease (CAD) risk factors Perform risk stratification Determine if client can begin exercise program or if medical clearance needed If a client is able to participate in maximal or submaximal training If a client needs a physicician's recommendation Positive Risk factors include: (each adds 1 score) Age Cigarette smoking Family history Sedentary lifestyle Obesity PreDiabetes Hypertension Dislepedimia (low density lipoprotein) HDL cholesterol is one negative risk factor (minus one score) Add up scores at the end.

Needs assessment

Identify physiological parameters needs to be included in the program to achieve success with respect to client's goals. - equation of the activity or sport *movement analysis (what movement patterns, speeds, and muscles involvements are needed) *physiological analysis (which energy systems are utilized? Does the activity require muscular endurance, hypertrophy, strengths or power? *injury analysis (what are prevalent injuries associated with this activity) -individual assessment *current conditioning level *training history and technique *history of injury or fear of injury *tolerance of discomfort

Obese client

If a client is extremely obese, some of the body-composition techniques will not be accurate. In some cases, it may be more appropriate to utilize only BMI and girth measurements.

Rotary motion

If an object is tied down at a fixed point, it turns around that fixed point in rotary (angular motion), much like the thermal. Body segments generally move in rotary motion as they rotate around the joint at one end (the fixed point).

Anaerobic thresholds (AT)

If exercise intensity is too high that the body can't meet all of the metabolic demands of the muscles via steady-state aerobic metabolism, the muscles have to supplement ATP production via anaerobic metabolism. When someone exceeds AT, lactate accumulates progressively in the blood, the oxygen deficit and corresponding EPOC are extremely high, and exercise cannot be performed for more than a few minutes. Hyperventilation occurs.

Cardiac muscle maintains its own rhythm

If left to its inherent rhythm, it would maintain at 100BPM. This occurs as a result of SA node's ability to spontaneously depolarize and repolorize to provide an innate stimulus for heart contraction.

Lumbar dominance

Implies a lack of core abdominal and gluteal muscle strength to counteract the force of the hip flexors and erector spinae as they pull the pelvis forward during a squat movement.

Benefits of regular exercise

Improved cardiovascular function, lowered systolic and diastolic blood pressure, decreased body weight and fat mass, improved lipid profile, improved glucose control, decreased anxiety and depression, enhanced feelings of well-being, decreased incidents of several cancers (e.g. colon, breast, prostate), and decreased evidence of osteoporosis.

Tai chi helps with

Improving balance and coordination Reducing anxiety, blood pressure, and symptoms of depression

The workload can be measured

In METS, it is a reflection of oxygen uptake and hence energy use (1 MET equals to oxygen uptake at rest, or 3.5 mL/kg/min). For example, most activities of daily living require a functional capacity of 5 MET

Gender

In general, females are more flexible than males. Pelvic regions of men and women are shaped differently. Men's pelvic bones are generally heavier and rougher, the cavity is not as spacious, the sacrosciatic notch, pubic arch and sacrum are narrower, and the acetabula are closer together than women's.

Delayed activation or minimal activation of transverse abdominis

In individuals suffering from low back pain indicated some neural control deficits. Delayed onset may cause inadequate stabilization of the lumbar spine during movements of the upper extremity

Movement compensations

Inability to maintain muscle balance and neutrality at the joint

Provitamins

Inactive vitamin; the human body contains enzymes to convert a provitamin into an active vitamin

Branches of yoga

Inana Karma Mantra Tantra Raja Hatha They attempt to accomplish the same final goal

Function

Includes individuals who need to focus on improving functional activities related to daily living before they can safely engage in moderate-intensity physically activities to improve overall health, includes activities such as stability/mobility and balance training, which might need to be addressed prior to engaging in routine physical activities

Epinephrine or norepinephrine (adrenal gland)

Increase cardiac output and help the liver break down glucose so that it can be be released into bloodstream and used by muscles

VT- ventilatory threshhold

Increase respiration, and is used as an indirect marker of AT Broken down into two markers: 1) VT1— causes the first change in breathing, and occurs at approximately the first time lactate begins to accumulate in the blood. At this point the extra CO2 being produced is buffered by acid metabolites . Talking would start to be uncomfortable. 2) VT2 is reached, lactate production is very high and the expenditure of CO2 can no longer buffer the increase in acidity . Talking is definitely not comfortable.

Most direct benefits of regular strength training

Increased BDM, which may reduce risk for osteoporosis Other benefits: Improved body composition Improved insulin response and glucose utilization Lower resting blood pressure Improved blood lipid profiles Enhanced vascular condition Decreased risk for developing the metabolic syndrome Stronger muscles Reduced pain of osteoporosis and rheumatoid arthritis A decrease in depression in older men and women Improved functional ability in older adults Increased mitochondrial content and oxidative capacity

With regular endurance training, blood flow to active muscles is enhanced through :

Increased capillarization of trained muscles Greater recruitment of existing capillaries in trained muscles More effective blood flow redistribution from inactive areas Increased blood volume New capillaries develop in trained muscles

Normal response to exercise

Increased heart rate, stroke volume, cardiac output Increase in systolic blood pressure, and no change or slight drop in diastolic blood pressure Increase in oxygen consumption, respiratory ventilation, and activation of energy sources

Responses to epinephrine and norepinephrine (when they are released in the body)

Increases in cardiac contraction and output , And generalized vasoconstriction in a non-exercising muscle to help increase total peripheral resistance Vasodilation of blood vessels in the heart and active skeletal muscles Epinephrine dilates respiratory passages Reduces digestive activity and bladder emptying during exercise Epinephrine stimulates the mobilization of carbohydrates and fats for fuel

growth hormone

Increases the availability of amino acids for protein synthesis by decreasing tissue glucose uptake, increasing FFA mobilization, and enhancing liver gluconeogenesis Also stimulates the release of insulin-like growth factor 1 (1GF-1), which works together with growth hormone from the pituitary gland and interacts with the neuromuscular system to stimulate muscle growth

Sagittal plan- extension

Increasing the angle between two bones

Food label- total calories

Indicate how much energy a person gets from a particular food 40 calories per serving is low, 100 calories is moderate, and 400 or more considered high

Client individual's goals

Indicate the training volume needed, his or her fitness status PRINT OUT WORKOUT RANGES page 338

Pancreatic hormones

Individuals who participate in regular aerobic-endurance exercise maintain blood levels of insulin and glucagon during exercise that are closer to resting values. The trained state requires less insulin at any specific point from rest through submaximal-intensity exercise. Individuals with blood glucose regulation problems stand to benefit from both resistance training and aerobic training, especially when combined.

Pancreatic hormones

Individuals who participate in regular aerobic-endurance exercise maintain blood levels of insulin and glucagon during exercise that are closer to resting values. The trained state requires less insulin at any specific point from the rest through submaximal-intensity exercise.

lateral epicondylitis

Inflammation of the muscle attachment to the lateral epicondyle of the elbow. Often caused by strongly gripping. Commonly called tennis elbow. Overuse or repetitive trauma injury of the wrist extensor muscle tendons near the origin on the lateral epicondyle

The strength of ventricular contraction

Influenced by the volume of blood in the ventricles at the end of diastole (end-diastolic volume). An increase in ventricular volume at the end of the cardiac cycle stretches the cardiac muscle fibers, which improves the force of contraction similar to what is seen in the skeletal muscle. This relationship is known as Frank-Starling mechanism of the heart. A rise in cardiac contractility results in increased amount of blood pumped per minute.

Sympathetic stimulation

Influences blood flow throughout the body by producing vasoconstriction in non-exercising muscles, except in the vessels that supply the heart, and vasodilation in exercising muscles At the start of exercise, skeletal muscle arteriole vasodilation prepares the muscle for action by allowing more blood into the tissue. As exercise continues, vasodilation is increased and maintained through various mechanisms that include a reflex that arises from accumulation of metabolites produced during muscle action (decreased oxygen in the tissues is a potent stimulus for vasodilation in muscles)

Per research, a combination of aerobic conditioning and resistance training

Is beneficial at controlling blood glucose levels and diabetes

Other documents to sign

Informed consent Liability waiver in case a client is injured Health history Exercise history and attitude form Client's risk for exercise is assessed (risk stratification form) Medical release form (if needed) Tell client risk of exercise (musculoskeletal injury and cardiac arrest, risk is very low)

The digestive system carries out 6 basic processes

Ingestion of food into the mouth Movement of food along the digestive tract Mechanical preparation of food for digestion Chemical digestion of food Absorption of digested food into the circulatory and lymphatic systems Elimination of indigestible substances and waste products from the body by defacation

Proprioceptive Neuromuscular Facilitation (PNF)

Initially developed and used to treat increased tissue tonicity in the rehab setting. It capitalizes on the principles of autogenic inhibition and reciprocal inhibition.

Zone 2 exercise

Is between VT1 and VT2

Steady state

Intensity of exercise where the energy and physiological demands of the exercise bout are met by the delivery of the physiological systems in the body. Primary adaptations to exercise typically occur during stead-state exercise at moderate intensity. "Second wind" -> time to achieve stead state (between 45 secs to 3 to 4 mins).

2 mechanisms by which the muscles that comprise the core contribute to stability of the trunk

Intra-abdominal pressure Spinal compressive forces And hip and trunk muscle stiffness (ability of these tissues to resist internal and external loads)

Phase 1: stability and mobility training

Introduction of low-intensity exercise programs to improve muscle imbalance, muscular endurance, core function, flexibility, static and dynamic balance to improve the client' posture. Teaching the client how to find and hold a relatively neutral posture will create the foundation for the movement skills that will be introduced in phases that follow. Exercises focus on core and balance to improve strength and function of muscle responsible for stabilizing the spine and COG during movement No assessments of muscular strength are required Only basic assessments such as posture, balance, movement, range of motion of the ankle, hip, shoulder complex, and thoracic- and lumbar spine. 2-3 weeks into this phase, the trainer can assess muscular endurance of the torso muscles based on the client's current level of postural stability and core muscle activation. Goal is to develop postural stability

Musculotendinous receptor

Involved in muscular control and coordination Two types of these receptors: Golgi tendon organ (GTO)- senses increased tension within its associated muscle when the muscle contracts or stretches. Causes inhibition of the contraction (autogenic inhibition). This function adjusts muscle output in response to fatigue. GTO activation results in an enhanced contraction of the opposing (antagonist) muscle group. Allows for more flexibility. Muscle spindle - stretches when a muscle stretches, thereby exciting the muscle spindle and causing a reflexive contraction in the muscle known as the stretch reflex. Causes the antagonist muscle group to relax (reciprocal inhibition). These two work together to regulate muscle stiffness, and contribute largely to the body's sense of postural control.

Thyroxin and triiodothyronine

Iodine-containing hormones that are released by the thyroid to regulate the metabolism of carbohydrates , proteins and lipids.

Minerals with low bioavailability

Iron, chromium, and manganese

Microminerals

Iron, iodine, selenium, zinc, and various other minerals

Soleus

Is a primary focus during a seated calf exercise

Cardiac output

Is a product of heart rate and stroke volume (SV) , which represents the amount of blood pumped in a minute be heart

triceps brachii

Is a three-headed structure and the only muscle located in the posterior compartment of the upper arm. It's long head originates from the scapula, allowing it to act as a weak extensor of the shoulder. All three heads converge into one tendon that inserts on the olecranon process of the ulna. Primary extensor of the elbow

Function, health, fitness, and performance continuum

Is based on the premise that exercise programs should follow a progression that first reestablishes proper function, then improves health, then develops and advances fitness, and finally enhances performance.

Middle trapezius

Is commonly weak or fatigued in individuals who have rounded shoulders (kyphosis) in a standing or sitting posture. Typically, it does not need to be stretched, but strengthened in an "antigravity" position, that is the muscle must be used to lift some resistance against gravity. Pg 141

Lean body mass (LBM)

Is composed of muscles, connective tissue, bones, blood, nervous tissue, skin, and organs Active tissue that allows the body to perform work

Cardiorespiratory fitness training

Is defined by how well the body can perform dynamic activity using large muscle groups at a moderate to high intensity for extended period of times. Depends on the efficiency and interrelationship of the cardiovascular, respiratory, and skeletal muscle systems Also valuable in assessing the overall health of individuals Determine functional capacity, using predetermined formulas based on age, gender and in some ages body weight Determine a level of cardiorespiratory function (commonly defined as either maximal oxygen uptake (Vo2max) or metabolic equivalent (MET) that serves as starting point for developing goals for aerobic conditioning Determine underlying cardiorespiratory abnormalities Periodically assess progress

Aerobic exercise

Is dependent on ATP production through oxidative glycolysis During this exercise, we try to maintain a steady state. However, this state is not immediately obtained When we start exercising, epinephrine and norepinephrine are released into the bloodstream to increase heart rate and stroke volume Systolic blood pressure increases linerally throughout the range and intensity of exercise Vasodilation first muscles keeps distal it blood pressure the same or slightly decreased

Specific food's protein quality

Is determined by assessing its essential amino-acid composition, digestibilty, and bioavailability, and the degree to which the amino acid can be used by the body. Generally, animal products contain all of the essential amino acids (called complete proteins), while plant foods do not. Soy is a plant-based complete protein. However, combining incomplete plant proteins that together can provide all of the essential amino acids boosts the protein quality. Excellent combinations include grains-legumes )e.g. rice/beans), grains-dairy (pasta/cheese), and legumes-seeds (falafel).

Sympathetic nervous system

Is dominant during exercise, and release of catecholamines is important for how the body performs

During exercise the initial increase in heart rate

Is due to withdrawal of parasympathetic tone. At higher intensities, there is further inhibition of parasympathetic system, and increased myocardial activation is due to direct stimulation of cardiac accelerator nerves via sympathetic activity.

Movement

Is essential to complete ADLs, and the ability to move efficiently requires control of the body's postural alignment or balance Balance is the foundational element of all programming

Lateral rotation

Is external Upward in shoulders when lying down

Phase 4

Is focused entirely on improving performance through training for power, speed, agility, reactivity, and anaerobic power Only clients will performance oriented goals will reach this phase

The lumb-pelvic-hip "core"

Is formed by lumbar vertebrae, the pelvis, the hip joints, and the muscles, tendons, ligaments, and other connective tissues

Omega-6

Is generally consumed in abundance Found in flaxseed, canola, and soybean oils and green leaves. Works opposite to omega-3s- seems to contribute to inflammation and blood clotting. The balancing act between omega-6 and omega-3 is essential for maintaining normal circulation and other biological processes. Maintaining high consumption of omega 3 and omega 6 has cardiovascular health benefits. Omega 6-> 12g/day for women, and 17g/day for men.

Glenohumeral joint

Is highly mobile joint and its biliary to achieve this degree of movement is contingent upon the stability of the scapulothoracic region (the ability of the scapulae to maintain appropriate proximity against the rib cage during movement). Promoting stability within this joint requires muscle balance within the force-couples of the joint. Program promoting scapulothoracic stability may need to include stretches to promote extensibility of both the muscle and joint structures. Static stretches to improve tissue extensibility should precede dynamic movement patterns and strengthening exercises.

Blood pressure

Is influenced by the nervous and endocrine systems via alterations in the diameter of active-muscle arterioles (vasoconstriction or vasodilation)

Ventilation

Is primarily controlled by neural and humoral influences Humoral receptors (which are sensitive to chemical changes in the blood) and neural receptors offer input to the respiratory control center in the brain, thereby affecting the actions of the neurons that drive respiration

Metabolic heat

Is produced during exercise. To reduce this internal heat load, blood is brought to the skin surface (peripheral vasodilation) to be cooled. When the sweat glands secrete water onto the skin, it is evaporated, which serves to cool the underlying blood. If environmental conditions are favorable, these mechanisms will adequately prevent the body temperature from rising by more than 3 or 3F, even during heavy exercise. Presence of heat injuries the ability to turn off heat production is compromised even after exercise is stopped. HR elevates in the heat because body tries to cool down, the high degree of vasodilation in the vessels supplying the skin reduces venous return of blood to the heart, and SV declines. The heart attempts to maintain cardia output by elevating HR. Also, sweating results in a considerable loss of body water. If lost fluids are not replenished, dehydration eventually results, and blood volume declines.

The generated body heat

Is released through sweat, a solution of water and sodium and other electrolytes

Transverse abdominis

Is the deepest muscle of the abdominal wall Fibers run horizontally, encircling the abdominal cavity Acts to compress the abdominal cavity, stabilize the lumbar and pelvic regions, and assist in forced expiration. It tightens the thoracolumbar fascia and helps stabilize the sacroiliac joints. Because its fibers are oriented horizontally, their contraction reduces the diameter of the abdomen (sucking in the gut).

Sustained muscular exercise

Isometric exercise

Systolic blood pressure

It is very important in blood-flow distribution because it provides the driving force that pushes blood through the circulatory system. It increases in a linear fashion

When a fiber is pulled

It's crimp straightens and its length increases Energy is stored within a fiber and it is the release of energy that returns the fiber to its resting state when the stretch force is removed.

The body is considered stable when

It's line of gravity (LOG) falls within its BOS

Trapezius

It's shape allows it to perform several distinct actions. If the upper portion contracts, the scapula is elevated, as in shrugging the shoulders. If the lower portion contracts, depression of the scapula occurs. When all parts of trapezius are working together, they tend to pull upward and adduct the scapula at the same time. Trapezius stabilizes the scapula for deltoid action, since it is used in preventing the glenoid fossa from being pulled downward during lifting the objects.

Gluteus medius

It's tendon of insertion crosses over the top of the hip joint, making it a hip abductor Role in walking Prevent hip from sagging

Gluteus medius

It's tendon of insertion crosses over the top of the hip joint, making it a hip abductor.

Gluteus minimus

Its tendon of insertion passes in front of the hip joint, thereby allowing it to internally rotate the femur. Both gluteus medius and minimus have important roles in walking. Prevent hips from sagging. As body ages, these muscles tend to lose their effectiveness , but they may be strengthened from activities that require transferring weight from one foot to the other.

Galactose

Joins with glucose to form the disaccharide lactose, the principle sugar found in milk

mobility and stability

Joint mobility is the range of uninhibited movement around a joint or body segment. It is the ability to maintain or control joint movement or position. Flawed movement patterns, poor posture, improper exercise technique, and poorly designed exercise equipment may force unnatural joint movements and muscle actions

Neural control

Joint movement is dependent on nerve activity, in that impulses are transmitted to the intended muscles. To help tabilize and control movement within the joint, some degree of simultaneous co-contraction of the antagonist occurs. However, when a muscle becomes shortened, this increases tonicity within that muscle (hyper tonicity), implying that the muscle now only requires a smaller or weaker nerve impulse to activate a contraction. Then, hypertonic muscles decrease the neural drive to the opposing muscles via reciprocal inhibition. It weakens antagonist even more—> less force to move the joint. Then synergistic dominance occurs

Joint structure

Joints rely on bony prominences to stop movements at normal end points in the range. However, an elbow that has been fractured through the joint space, causing the joint to lose its ability to fully extend. Additionally, the skin might be a contributor to limited movement.

Biplanar or biaxial joints

Joints that allow movement in two planes that are perpendicular to each other Examples: Foot (calcaneocuboid joint), knee, hand, and wrist Index finger

Uniplanar (Uniaxial) joints

Joints that move in one plane and have one axis of rotation. "Hinge" joints Ankles and elbows

Articulations

Joints; points where two bones meet. Three main types of joints are: Fibrous - held tightly together by fibrous connective tissue and allow little to no movement. Classified as synarthoidal, or immovable. (Sutures of the skull, joint between the distal ends of the tibia and fibula). Cartilaginous - bones connected by cartilage and little or no movement is allowed. Examples: junction of two pubic bones (pubis symphysis) and junctions between the bodies of adjacent vertebrae. Synovial - most common. Freely movable. Classified as diarthroses ("through joint"). Have 4 characteristic traits: an articulate cartilage, an articulate capsule, a synovial membrane, and synovial fluid.

Popular method for monitoring training intensity

Karvonen, or heart-rate reserve formula. Considers potential RHRs differences by determining an HRR from which training intensities are calculated. Target HR (THR) = (HRR x %Intensity) + RHR Where HRR=MHR-RHR

Transverse abdominis

Key muscle that works with neural subsystem Functions primarily to increase in traffic-abdominal pressure, reducing compressive forces along the spine

During pushing and pulling movements

Key parascapular muscles (serratus anterior, rhomboids, and lower trapezius) co-contract to permit movement of the scapulae, yet hep it maintain proximity against the rib cage.

Cartilage damage

Knee also consists of cartilage, another important type of tissue Damage to the joint surface of the knee often involves damage to both the hyaline cartilage (which covers the bone) and the meniscus cartilage (which act as shock absorbers). Most common reported knee injury is damage to the menisci. Menisci have an important role within the knee due to their multiple functions - shock absorption, joint congruency, lubrication, and proprioception. These injuries often occur as a result of trauma or degeneration. Loading and twisting of the joint in conjunction with traumatic injuries such as ACL tears or MCL injuries. The client may complain of signs such as strife ness, clicking or popping with weight-bearing activities, giving way, catching, and locking in more severe tears. Joint pain, swelling, and muscle weakness.

RHR- Resting Heart Rate

Knowing a client's heart rate provides insight into the overtraining syndrome, as any elevation in RHR <5 bpm over the client's normal RHR that remains over the period of days is a good reason to offload or taper training intensities Body position affects RHR .. standing or sitting elevate it Digestion increases RHR, as the process of absorption and digestion require energy Medications affect RHR Environmental factors affect RHR (stress)

Tensor fasciae latae

Lateral hip muscle Inserts on iliotibial tract, which is a strong band of connective tissue that extends from the lateral hip downward to the lateral knee. Stabilizes the knee by tightening the iliotibial tract

Vicarious liability "respondeat superior"

Legal doctrine under which a party can be held liable for the wrongful actions of another party.

MCL injury (medial collateral ligament)

Less common Associated with complex knee injuries in which more than one tissue disruption occurs It's primary role is to prevent medial bending (valgus) on the knee Injury involves impact to the outer knee with no twisting involved MCL damage is most often associated with a significant injury such as ACL or medial meniscal injuries

Physical activity expending

Less or equal to 1000 kcal/week generally only produces improvements in health (lower bp and cholesterol) Greater quantities expending of more or equal to 2000 kcal/week promote effective weight loss and significant improvements to overall fitness

Moderate risk clients

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Pancreases

Lies below the stomach. Produces digestive enzymes, functions as an endocrine gland that produces hormones involved in regulating carbohydrate metabolism. Secretes insulin, which acts to facilitate the uptake and utilization of glucose (blood sugar) by cells and prevent the breakdown of glycogen (the storage form of glucose) in the liver and muscle. Insulin is a powerful hypoglycemic agent - decreases the blood sugar level., and also play a role in lipid and protein metabolism. Secretes glucagon, which opposes the action of insulin. Glucagon decreases glucose oxidation and increases the blood sugar level (hyperglycemia), and stimulates the breakdown of glycogen in the liver.

Internal obliques

Lies beneath the external oblique, acts to rotate and assist in bilaterally flexing the spine. It's fibers run upward and medically, opposing those of the external oblique. Oblique muscles work together to rotate the trunk Rotation of the trunk to the right involves simultaneous contraction of the right internal oblique and the left external oblique

internal obliques

Lies beneath the external obliques and acts to rotate and assist in bilaterally flexing the spine. It's fibers run upward and medically.

Frontal- eversion

Lifting the lateral border of the foot (only at the subtalar joint)

Frontal- inversion

Lifting the medial border of the foot (only at the subtalar joint)

Atriventicular node (AV node)

Located in the floor of the right atrium, gives off many branches that facilitate ventricular contraction. First, the atria contact together, then the ventricles.

Latissimus dorsi

Located in the mid and lower back and is the widest muscle of the posterior trunk. One of the most important and powerful extensor muscles of the humerus. Acts to adduct and internally rotate the humerus. When the insertion is fixed such as when hanging by the arms, the latissimus dorsi can anteriorly tilt the pelvis as well as assist in lateral flexion of the spine

LOS

Limits of stability Degree of allowable sway away from the line of gravity that can be tolerated without a need to change the BOS

Thyroid gland

Located anterior to upper part of trachea , and is among the largest endocrine organs in the body. Releases three hormones : thyroxine, triiodothyronine, and calcitonin.

Longissimus

Located between the ilicostalis and spinalis

The column of the longissimus

Located between the iliocostalis and the spinalis.

The adrenal glands

Located close to the superior border of each kidney. Each gland consists of two distinct parts: the medulla (inner portion) and the cortex (outer).

Longitudal muscles

Long and thin and have parallel fibers that run in the same direction as the length of the muscle. Allows for speed of contraction. Since the cross section of a longitudal muscle is small, its force of contraction is small. The sartorius and the rectus abdominis are examples of longitudal muscles.

Polysacchiride

Long chain of sugar molecules

Sartorius

Longest muscle in the body Crosses both the hip and knee and produces flexion at both joints when activated "Tailor" muscle because it is very much involved in sitting cross-legged, which at one time was called the tailor's position

Sartorius

Longest muscle in the body Flexes, abducts an externally rotates the hip while flexing and internally rotating the knee

Health belief model

Looking at perceived benefits and barriers of the behavior Pros and cons of the behavior Frequencies of cues to action can affect their behavior. Someone who is reminded about benefits and need of exercise, will most likely begin working on the exercise program

Osteoporosis

Low bone mass and disrupted micro architecture, is one of the most prevalent public health issues in America. Bone Mineral density (BMD) that is 2.5 standard deviations or more below the mean for young adults, osteoporosis affects more women than men. Increased risk for fracture The most common fracture sites are femur (hip), vertebrae (spine), and distal forearm (wrist). Less severe condition is osteopenia, bone density between 1 and 2.5. Sd below the mean. Possible precursor to osteoporosis.

Zone diet

Low carbohydrate

Zone 1 exercise

Low to moderate intensity , lower than the first ventilatory threshold or

LEARN (lifestyle, exercise, attitudes, relationships, and nutrition)

Low-fat, high carbohydrate plan based on national recommendations)

Calcitonin

Lowers blood calcium and phosphate levels

Erector spinae muscle groups further divide into

Lumborum , thoracis, cervicis, capitis portions, which derive their names from their points of insertion on or near certain vertebrae The erector spinae act to extend the spine when they act bilaterally If they contract unilaterally, they act as lateral flexors of the spine

The erector spinae groups further divided into

Lumborum, thoracis, cervicis, and capitis portions

Brachialis

Lying deep to the biceps brachii Another strong flexor of the forearm Pulls on the ulna, which does not rotate, making it the only pure flexor of the elbow.

Heart rate

MHR is normally determined with math formulas (220-age), but estimated MHR is less than useful as an exercise anchor for individual programming

Periodized training is divided into time segments

Macro cycles - overall time frame for a specific periodization program, may cover 6 to 12 months. Has shorter goals (mesosycles) Mesocycles - would provide sequential goals leading to the ultimate 6 month goal. 3 month cycles. Divided into microcycles of 2 to 4 weeks. Microcycles - provide regular reinforcement May be performed in either a linear manner or an undulating approach.

lateral compartment

Made up of muscles that act to plantarflexion and/or evert the foot Contains peroneus longus and brevis.

autonomic nervous system

Made up of nerves that made up of nerves that transmit impulses to the smooth muscles, cardiac muscles, and glands. It is divided into sympathetic and parasympathetic nervous system.

To reduce incidents of chronic disease

Need to reduce 3 risk factors: Poor diet Physical inactivity Smoking

Low-density protein

Major carrier of cholesterol "Bad" cholesterol , plays a role in atherogenesis and the early stages of atherosclerosis

Very low-density cholesterol

Major carrier of triglyceride 10-15%

Carbohydrate as fuel

Major food fuel for the metabolic production of adenosine triphosphate (ATP), which is a chemical compound required for all cellular work. It is the only macronutrient whose stored energy generates ATP anaerobically. Crucial during maximal exercise. It is stored as glycogen in both the muscle and liver. When blood glucose levels are low, glycogen from the liver is broken down to glucose through a process called glycogenesis and is released into the bloodstream. Then, this glucose is used as fuel. During low-intensity exercise, blood glucose plays a greater role in energy metabolism, as the body's ability to deliver glucose is comparable to the rate of glucose utilization. Muscle glycogen is the primary source of carbohydrate during the high-intensity exercise, as the rate of glucose utilization far exceeds the rate of glucose delivery.

Muscles of the upper extremity

Major muscle groups contributing to movement at the scapula, shoulder, elbow, and wrist

Exercising in the cold

Major problems encountered are excessive loss of body heat, which can result in hyperthermia or frostbite. Also it can cause generalized vasoconstriction that can cause increase peripheral resistance and blood pressure. This can cause problems in people who are hypertensive or who have heart disease. Cotton is a poor choice of wearing in the cold . Wool is excellent choice

External oblique

Makes up the outermost layer of the abdominal wall and primarily serves to rotate and assist in bilaterally flexing the spine. It's fibers run medically and downward in the same direction as a person's hands when they are put into his o her from coat pockets.

External oblique

Makes up the outermost layer of the abdominal wall. Serves to rotate and assist in bilaterally flexing the spine. It's fibers run medically and downward in the same direction as a person's hands when they are put in a coat pocket.

Sex

Male and female muscle tissue is essentially the same with respect to strength production. While individual's sex does not effect muscle quality, it does effect muscle quantity. Men typically have greater muscle mass and overall muscular strength than women.

Phase 4: anaerobic-power training

Many clients will never reach this phase Primary focus is to build on the training done in the previous three phases , while introducing new intervals that are designed to enhance anaerobic power. New intervals are designed to develop peak power and aerobic power with intervals performed well above VT2, or an RPE of more or equal to 9 (very, very strong) These intervals will overload the fast glycolytic system and challenge the phosphagen system, engaging the client's ability to perform high-intensity work for extended periods. Intervals are short-duration, high-intensity that are very taxing 3 to 7 days per week, 20 mins to several hours in length Zone 3 intervals wil be performed at a higher intensity, for a shorter duration, and with longer recovery intervals between wor intervals. Zone 3 near maximal efforts, RPE 9 to 10

Connective tissue

Material between the cells of the body that gives tissues form and strength. This "cellular glue" is also involved in delivering nutrients to the tissue. Made of up of dozens of proteins, including collagen, the most abundant protein in the body

Quantitative analytical process

Mathematically derived

The ability of skeletal muscle to contract depends on:

Maximal force production (how much force the fiber produces per unit of fiber cross-sectional area. Speed of production - shortening speed of muscle fibers is determined by cross-bridge movement Muscle fiber efficiency - is determined by a measure of the fiber's economy. An efficient fiber requires less energy to perform a given amount of ore than a less-efficient fiber. Slow-twitch fibers are more efficient than fast-twitch fibers due to their higher concentrations of myoglobin, larger numbers of capillaries, and higher mitochondrial enzyme activities. Slow-twitch are more efficient at using oxygen to generate more ATP to fuel muscle contractions for extended periods

Exercise and older adults

Maximal heart rate declines with age, and is affected by medication, thus diminishing the accuracy of estimating training intensity based on heart rate. Other intensity monitoring methods, such as RPE or the talk test may be more effective. Resting stroke volume declines... All this causes reduction in maximal oxygen uptake (VO2 max) Muscle mass declines with age. Bones become more fragile. Lean body mass declines with age, body fat typically increases. Balance and coordination decline Decline in sensory systems such as central nervous system. Vision declines. —-> tai chi, yoga, Pilates Cognitive decline, depression and anxiety appear Recommendations: Moderate-intensity aerobic physical activity for a minimum of 30 minutes five days a week, or vigorous- intense aerobic activity for a minimum of 20 minutes 3 days a week. At least twice each week perform muscle-strengthening activities that maintain or increase muscular strength . 8 to 10 exercises for 2 days Perform exercises that increase or maintain flexibility and balance

Fiber hyperplasia

May also contribute to the muscle growth related to resistance training Stress in the muscle in the form of stretch, injury, immobilization, or intense training (especially eccentric action) stimulate satellite cells to migrate to the damaged region to possibly fuse existing muscle fibers and or produce new fibers

Neural input to the respiratory control center

May come from one of several peripheral receptors, such as muscl spindles, Golgi tendon organs GTO), or joint pressure receptors These structures are sensitive to movement generated by the working muscles and may be partly responsible for the rise in ventilation that occurs within a few seconds of initititing activity

Neural input to respiratory control center

May come from one of several peripheral receptors, such as muscle spindles, Golgi tendon organs (GTO), or joint pressure receptors These structures are sensitive to movement generated by the working muscles and may be partially responsible for the rise in ventilation that occurs within a few seconds of initiating activity

Delayed activation of the TVA

May inadequately stabilize the lumbar spine during movements of the upper and lower extremities, increasing potential for injury.

Exercisers who drink a glucose and water near the point of fatigue

May prolong the exercise for a short period

dynamic stretching

Mimics a movement pattern to be used in the upcoming workout or sporting event. It is commonly used to help athletes prepare for the competition by allowing them to increase sport-specific flexibility.

Anthropometry

Measurement of the side and proportions of the human body for the purposes of understanding human physical variation Most frequently used measures are height, weight, and circumference measures.

Push-up test

Measures muscular endurance of the upper body , primarily the pushing muscles, pectoralis muscles, triceps, and anterior deltoids women should be assessed while performing a modified push-up Push up is a prime activity for developing and maintaining upper-body muscular fitness. Contraindications: Clients with shoulder, elbow, or wrist problems. Cooper-90 degree push-up test (where elbows do not exceed a 90-degree angle) may be more appropriate.

anthropometric measurements

Measures of height, weight, and skinfold thickness to evaluate muscle atrophy.

Core

Muscles of the lumbo-pelvic region, hips, abdomen, and lower back.

Exercise and asthma

Medical clearance is still necessary Exercise conditioning can help reduce the ventilatory requirement for various tasks, making it easier for asthmatic individuals to participate in normal daily activities. Individuals need gradual and prolonged warms and cool downs.

Muscles of the torso

Muscles that act at the trunk Major muscles of the trunk that support, stabilize, and move the spine include muscles of the abdominal wall (rectus abdominis, external obliques, internal obliques, and transverse abdominis) and the muscles that are located on the posterior side of the spine (erector spinae and multifidi)

Respiratory exchange ration (RER)

Metabolic analyzer that identifies VT1 and VT2

VT1 and VT2

Metabolic markers Based on respiratory responses or blood lactate responses Help divide intensity into training zones Zone 1: low to moderate exercise reflects heart rates below VT1 (can talk comfortably) Zone 2: moderate to vigorous exercise reflects heart rates from VT1 to just below VT2 (not sure if she can talk comfortable) Zone 3: vigorous to very vigorous) reflects hearts rates at or above TV2 (cant talk comfortably)

Capillaries

Microscopic vessel through which exchanges take place between the blood and cells of the body. Thin walls, allow exchange of materials between blood and the interstitial fluid between the cells. Blood passes from the capillary beds to small venous vessels called venules. As venules lead back to the heart, they increase in size, and become veins. The walls of veins are thinner and less elastic than arterial walls.

Frequency

Minimal health benefits can obtained in as little as one to two sessions per week, but current guidelines recommend physically activity on most days of the week. Moderate-intensity aerobic exercise—-> minimum of 5 days per week Vigorous-intensity —> minimum of three days Combination of moderate and vigorous —> 3-5 days

Transient Ischemic Attack (TIA)

Minor stroke; where neurological function is regained quickly with time

Glenohumeral

Mobility

Hip

Mobility

Thoracic spine

Mobility

Shoulder girdle favors

Mobility at cost of stability

To facilitate scapular stability during pushing and pulling movements

Mobility within the thoracic spine must be first established

Exercise guidelines

Moderate-intensity exercise or activity performed for at least 30 mins a session, a minimum of five days per week total of 150 mins per week Or Vigorous0intensity exercise or activity performed for at least 20 to 25 mins a session, a minimum of three days per week for a total of 75 mins per week Or a combination of both Overweight and obese individuals, or those seeking to manage their weight, should perform 50 to 60 mins of moderate-intensity exercise or activity each day, five to seven days per week, for total of 300 mins Or A total of 150 mins of vigorous activity per week, performed a minimum of three days a week, Or A combination of both

For population with limitations

Modify exercise according to FITT principle : F- frequency Intensity Time Type

Glenohumeral joint muscles

Muscles that directly produce movement at the glenohumeral joint Include pectoralis major, deltoid, rotator cuff, latissimus dorsi, and teres major

Antagonist

Muscles that have the potential to oppose the action of the agonist E.g. if shoulder flexion is the desired action, the shoulder flexors are the agonists and the shoulder extensors are the antagonists

Exercise and MetS

More active individuals have lower incidents of MetS Individuals need to have an active lifestyle

Well-known statistic

More than 50% of people will drop out within the first six months

Muscular strength testing

Muscular strength is an important component of physical fitness. Strength is dependent on variables such as muscle size (diameter), limb length, and neurological adaptations. Strength can be expressed as either absolute strength or relative strength.

Influencers of real posture

Muscularity Flexibility Patter of fat deposition

Rotary motion

Occurs in one of three planes of motion When the body is in anatomical position, flexion and extension occur in the Sagittal plane, abduction and adduction occur in frontal plane, and internal and external rotation occur in the transverse plane.

Structure of the nervous system

Most basic component is a neuron (nerve cell). It is composed of a cell body (soma) and one or more processes- fibrous extensions called dendrites and axons. Dendrites conduct electrical impulses toward the cell body, while axons transmit electrical impulses away from the cell body. Each neuron has only one axon. Most neurons do not have direct contact with each other. They are separated by a small space called a synapse. To carry the impulse across the synapse from one neuron to the other one, the first neuron releases a chemical transmitter substance that attaches to receptors located on the membrane of the second neuron. Most axons are covered with a fatty substance called myelin, which insulates the axon and keeps the electrical current from migrating outside of the neuron. Sensory nerves carry impulses to the CNS, whereas motor nerves carry nerve impulses from the CNS to the PNS. Motor neurons form a neuromuscular junction with the skeletal muscles they supply.

Program design for phase 4

Most clients will never reach phase 4, as only clients with very specific performance goals for achieving high sprinting speed and/or short bursts of very high levels of power for challenges such as short hills, will require anaerobic-power training Program will look similar to phase 3 with 70-80% of the training in zone 1, 10-20% in zone 3, and only brief periods (less than 10%) in zone 2. Intervals for the phase 4 will be very short sprints or hill sprints designed to tax the phosphagen stores in the muscles and create a rapid rise in blood lactate levels . RPE of 9 to 10.

ventricular febrillation

Most common rhythm during cardiac arrest, Spasmodic quivering of the heart that is too fast to allow the heart chambers to adequately fill and empty, so little or no blood is pushed out to the body or lungs.

ACL injuries (anterior cruciate ligament)

Most common sports related injury of the knee Affects young, active individuals, and females at a report two- tp tenfold greater risk than males playing same sport. The mechanism of injury often involves deceleration of the body, such as sudden stopping or cutting motion, combined with twisting, pivoting or side stepping.

Fats

Most energy-dense of the macronutrients, it provides 9 calories per gram 2.25 more calories than both carbohydrate and protein Fats serve many critical functions in the body that include insulation, cell structure, nerve transmission, vitamin absorption, and hormone production. The body stores adipose tissue (fat) as triglycerides.

Several factors that influence development of muscular strength and size

Most genetically determined. These include hormone levels, gender, age, muscle fiber type, muscle length, limb length, and tendon insertion point.

Intensity

Most important element Method to monitor: -heart rate (%MHR, % heart-rate reserve (HRR)) -RPE -VO2 or metabolic equivalents (METs) -caloric expenditure -talk test/VT1 -blood lactate and VT2

muscle length

Most important factor for attaining large muscle size is muscle length relative to bone length. People with relatively long muscles posses greater potential for muscle development than those with relatively short muscles.

Conditioning phase

Must be appropriate for the client's current fitness level and consistent with his or her training goals, should be planned in terms of frequency, duration, and intensity Higher-intensity elements of a session should take place fairly early in the conditioning phase, and the the conditioning phase should conclude with more stead-state exercise Higher-intensity intervals of 15 to 30 seconds may effectively recruit and stimulate type II muscle fibers

frontal plane- abduction

Motion away from the midline of the body (or part)

Multiplanar plane- circumduction

Motion that describes a "cone", combines flexion, extension, abduction, and adduction in sequence

Frontal- adduction

Motion toward the midline of the body (or part)

Structure of Digestive System

Mouth, pharynx, esophagus, stomach, small and large intestines, rectum, and anus. When the food is in GI tract, it is considered to be outside of the body. GI is one continuous tube, it is divided into several separate regions , include the mouth, pharynx, esophagus, stomach, small intestine, and large intestine.

Balance

Movement control Ability to maintain the body's position over its base of support within stability limits, both statically and dynamically.

Motor unit recruitment and synchronization

Movement is created when skeletal muscles receive impulses from alpha motor neurons to contract. When muscle unit is activated, the muscle fibers contract simultaneously, and this is called all-or-none principle. If low-force muscle contraction is required, only a few motor units are activated. When higher-force requirements are present, progressively more motor unit are called upon (type 1 muscle fibers are recruited first, and then type 2 muscle fibers in progressive and additive manner).

Sagittal- plantarflexion

Moving the sole of the foot downward; "pointing the toes" (only at the ankle)

Sagittal- dorsiflexion

Moving the top of the foot toward the shin (only at the ankle joint)

Frontal- depression

Moving to an inferior position (only at the scapula)

Neurobiological support for mind and body exercises

Muscle afferents have direct access to mechanisms of perception, and implied that there must be projections of the muscle afferent pathways to the cortex for this to occur . Two key hormones of behavior (corticosteroid releasing hormone CRH and adrenocorticotropin hormone ACTH inextricably bond brain (hypothalamus and higher brain centers) and body (pituitary and adrenal glands) together and play an extensive role in mind-body visceral and cognitive responses. Decreases cortisol production and arousal and hypervigilance

Factors that contribute to flexibility

Muscle and connective tissue are the determinants The tightness of these soft-tissue structures is a major contributor to both static and dynamic flexibility. Muscle is a complex structure composed of progressively smaller units- that is very adaptable to stresses placed upon it. Connective tissue structures contain a wide variety of specialized cells that perform functions including protection, storage, binding, connection, and general support and repair. Contributions to range of motion: Joint capsules (ligaments) 47% Muscle (fascia) 41% Tendons - 10% Skin 2% Age Gender Joint structure and past injury Tissue temperature Circadian variations

Severe glycogen depletion

Muscle fatigue

longitudinal muscle

Muscle fibers run parallels to the long axis of the muscle Relatively weak compared to other muscles Ex: Sartorial muscle of the thigh Capable of producing considerable movement

Phase 3: load training

Muscle force production. Training objectives may include increased muscular endurance, increased muscular strength, increased muscular hypertrophy, improved body composition, movement, function and health. Mobility and stability are included in the warm up.

Force couple relationships

Muscle groups moving together (synergisticly) to produce movement around a joint. For example, maintancence of a neutral pelvic position is achieved via opposing force-couples between four major muscle groups that all have attachments on the pelvis The rectus abdominis pulls upward on the anterior, inferior pelvis pelvis, while the hip flexors pull downward on the anterior, superior pelvis. On the posterior surface, the hamstrings pull downward on the posterior, inferior pelvis, while the erector spinae pull upward on the posterior, superior pelvis. When those muscles demonstrate good balance, the pelvis holds an optimal position. Changes to the pelvis position will affect the position of the spine above and the femur below, thereby alternating posture and the loading on the joints along the kinetic chain.

Static posture assessment offers insight into:

Muscle imbalance at a joint and the working relationships of muscles around a joint (Muscle imbalance often contributes to dysfunctional movement) Altered neutral action of the muscles moving and controlling the joint (For example, tight or shortened muscles are often overactive and dominate the movement at the joint, potentially disrupting healthy joint mechanics

Muscle shortening

Muscle immobilization, passive shortening, trauma and agin al shorten muscles Represents loss of number of sarcomere within the myofibril of the muscle fiber. While muscle may demonstrate good force-generating capacity in the shortened position, it demonstrates reduced force-generating capacity in both the normal-resting-length (good posture) and lengthened positions. Muscles can shorten in as little as two to four weeks when help I'd passively shortened positions without being stretched or used through a full or functional ROM

Synergist

Muscle that assists a prime mover (agonist) May act as joint stabilizers or may neutralize rotation or be activated when the external resistance increases or the agonist becomes fatigued

Muscle fiber type

Muscles are composed of two categories of contractile proteins, known as type I muscle fibers (slow-twitch fibers) and type II muscle fibers (fast-twitch muscle fibers), which are further broken down into type IIa and type IIx fibers. Type I fiber are typically smaller with more aerobic power (low levels of force production for longer periods of time), Type II fibers are typically larger with more anaerobic capacity (higher levels of force production for shorter periods of time). During resistance training, slow-twitch fibers activated at lower force levels, and fast-twitch fibers activated at higher force levels. Type II play a larger role in muscle hypertrophy

Stretching approaches

Myofasciaal release Static stretching Proprioceptive neuromuscular facilitation Dynamic and ballistic stretching Figure 9-10 page 271

Levator scapulae

Named because of their primary function of elevating the superior medial portion of the scapula. In addition to assisting trapezius during elevation of the scapula, they bilaterally extend the neck or unilaterally flex the neck to one side when the scapulae are anchored by the pectoralis minor of the shoulder girdle also work to stabilize the scapula.

CAD, atherosclerotic heart disease

Narrowing of the coronary arteries that supply the heart muscle with blood and oxygen, which results from initial injury due to high blood pressure, elevated levels of low-density lipoprotein (LDL) cholesterol, elevated blood glucose, or other chemical agents such as those found in cigarettes).. Underlying cause of cerebral and peripheral vascular diseases

NIA

Neuromuscular Integrative Action technique 55 minutes of movement to diverse music

Neural changes:

Neuromuscular adaptations in response to chronic exercise are more significant as a result of resistant training than aerobic-endurance training. While ain't in strength are related to muscle hypertrophy, there are many instances when strength gains occur in the absence of hypertrophy. (Due to changes in neuromuscular system, such as motor unit recruitment and synchronization, rate coding, and diminished co-contraction.

Law of inerrtia

Newton's first law of motion states that a body in motion will stay in motion (with the same direction and velocity) unless acted upon by an external force. A body's inertial characteristics are proportional to its mass. Therefore, it is more difficult to start moving a heavy object than a light one. Resistance-training programs probably have the greatest association with Newton's first law. For example, the "sticking point" at the beginning of a biceps curl occurs in part due to the difficulty of overcoming the dumbbell's inertial property of being at rest, and in part due to the mechanical disadvantage of the human body to general internal forces when the elbow is fully extended.

Law of acceleration

Newton's second law States that the force (F) acting on a body in a given direction is equal to the body's mass (m) multiplied by the body's acceleration (a) in that direction (F=ma). Body's linear momentum is equal to its mass multiplied by velocity (v) (M=v). For a given mass, the application of additional force will accelerate the body to a higher velocity , thus creating greater momentum.

Law of reaction

Newton's third law states that every applied force is accompanied by an equal and opposite reaction force. For every action there is an equal and opposite reaction. It has bearing on the ground-reaction forces (impact forces) that the body must absorb during activities such as step training, plyometrics, and jogging.

Cardiorespiratory training

Next section

Training tempo

No research on. Most effective tempo Fast movement speeds require a high level of muscle force to initiate the lift, with momentum mostly responsible for the remainder of the movement. When movement is minimized, as is the case with isokinetic resistance equipment, muscle force decreases as movement speed increases. The same effect may be seen with isotonic training, such as with free weights and weight stack machines. Recommended speed is 6 seconds per repetition. Concentric muscle action one to three seconds, and eccentric two to four seconds.

Static (isometric action)

No visible movement occurs and the resistance matches the muscular tension The resistance may come from the opposing muscle group (co-contraction) or from another force such as gravity, an immovable object, or weight-training equipment. Bodybuilders use isometric action when striking a pose to show their muscle development Is also used in proprioceptive neuromuscular facilitation (PNF) stretching technique Can be used in balance and stabilization training and may be included in strength-training programs

Trunk flexion

Occurs in the Sagittal plane

Ventilatory threshhold testing contraindications

Not recommended for: Individuals with certain breathing problems (asthma or other chronic obstructive pulmonary disease COPD) Individuals prone to panic/anxiety attacks, as the labored breathing may create discomfort or precipitate an attack Those recovering from a recent respiratory infection

scapular protraction (abduction)

Noticeable protrusion of the vertebral (medial) border outward

Recommended dietary allowances (RDAs)

Nutrient intakes that are sufficient to meet the needs of almost all healthy people in a specific gender and life-stage group.

Bend and lift screen

Objective: To examine symmetrical lower-extremity mobility and stability, and upper-extremity stability during a bend-and-lift movement. Equipment: two 2-to 4 foot dowels or broomsticks Instructions: Briefly disclose the protocol Ask the client to stand with the feet shoulder-width apart with the arms hanging freely to the sides Place the two dowels on the floor adjacent to the outside of each foot Ask the client to perform a series of basic bend and lift movements (e.g. a squatting movement) to grasp the dowels and lift them off the floor, holding the lowered position for one to two seconds to allow the trainer to make some brief observations before returning to the starting position

Movement screens

Observing active movement is an effective method to determine the contribution that muscle imbalances and poor posture have on neutral control, and helps identify movement compensations. When compensations occur during movement, it is usually indicative of some form of altered neural action, referred to as "faulty neural control", which normally manifests due to muscle tightening or an imbalance between muscles acting at the joint.

Right and left lateral flexion

Occur in the frontal plane

Right and left rotation

Occur in the transverse plane

Deviation 3: pelvic tilting (anterior or posterior)

Occurs in individuals with tight hip flexors, which is generally associated with sedentary lifestyles where individuals spend countless hours seated (shortened hip flexor) positions. With standing, their shortened hip flexors pulls the pelvis into an anterior tilt (pelvis rotates downward and forward).

The abdominal muscles are found

On the anterior and lateral surfaces of the trunk, and they flex, laterally flex, and rotate the trunk.

Exercise 2: quadruped drawing-in with extremity movement

Once the client demonstrates ability to activate core and pelvic floor muscles independent of the diaphragm (during breathing), the trainer can have them follow exercise progression of core stabilization. They train to stabilize lumbar spine during movements of the hip and shoulders.

Stimulus control

One effective behavior-change strategy . Making adjustments to the environment to increase the likelihood of healthy behaviors. Example: choosing a gym that is in direct route between home and work, keeping a gym bag in the car.

YMCA Submaximal Step Test

One of the most popular tests used to measure cardiorespiratory endurance and is considered suitable for low-risk, apparently healthy, nonathletic individuals between the ages of 20 and 59 Uses any 12-inch (30.5cm) step, with Reebok step being utilized most frequently in fitness setting. Set metronome to a cadence of 96 clicks per minute, which represents 24 step cycles/minute (or 96 foot placements). Four-part stepping motion (up, up, down, down) Either foot can lead the sequence Practice first Goal is to step up and down on a 12-inch riser for three minutes Heart rate will be measured through palpate on (or auscultation) for one full minute upon completion of the test, counting the number of beats during the first minute of recovery. Sit down immediately after the test HR check begins within 5 seconds of test completion

Lactate as fuel

Only a waste product of glycolysis, lactate (lactic acid) can play a beneficial role during exercise by serve as both a impound used in gluconeogenesis in the liver and as a direct fuel source for the skeletal muscle and heart. The cycle of lactate-to-glucose between the muscle and the liver is called the Cori cycle. This process works to preserve the body's blood glucose levels and to ensure that the muscles have adequate fuel to perform work

Micronutrients

Only needed in small amounts Enable body to produce enzymes, hormones, and other substances essential for proper growth and development When the body is deprived of micronutrients, the consequences are severe

Subscapularis

Only rotator cuff muscle to originate on the anterior portion of the scapula. Helps stabilize the shoulder joint, it acts as a medial rotator of the arm. Requires help from rhomboids in stabilizing the scapulae to make it effective in its actions.

Rectus femoris

Originates just below the sartorius on the anterior ilium and inserts into the patellar tendon. Part of the quadriceps femoris muscle group and is the only that acts at both the hip and the knee, the other quadriceps muscles only act at the knee. Produces flexion at the hip and extension at the knee.

Pectoralis minor

Originates on the third, fourth, fifth ribs and inserts on the coracoid process of the scapula. It can have a positive or negative effect on posture , depending on amount of muscular tone in the scapular adductors, specifically the middle trapezius and rhomboids.

Clavicular

Originating on the anterior aspect of the clavicle is located slightly superior to the G/H joint and acts concentrically as flexor

OKC

Open kinetic chain Not as effective in restoring coordinated parascapular control.

Vitamins

Organic, no caloric micronutrients that are essential for normal physiological function Vitamins must be consumed through food with only three exceptions: vitamin K and biotin can also be produced by normal intestinal flora (bacteria that live in intestines and are critical for normal gastrointestinal function), and vitamin D can be self-produced with sun-exposure. A variety of nutrient-dense foods must be consumed to assure an adequate vitamin intakes.

Active isolated stretching (AIS)

Originally used during rehab for surgery patients Instead of holding stretches for 15 - 30 seconds at a point of resistance, stretches are never held for more than 20 seconds. Increase stretch by few degrees at a time. Specified number of repetitions

Psoas major and psoas minor

Originate on the transverse processes of the five lumbar vertebrae and attach to the femur at the lesser trochanter Have poor mechanical efficiency

psoas major

Originates from the lumbar vertebrae and shares a tendon with the iliacus muscle, which arises from the ilium Because these two muscles converge and insert on the femur with the same tendon, they are called iliopsoas muscle Main function of iliopsoas are flexion and external rotation of the femur

rectus femoris

Originates just below sartorius on the anterior ilium and inserts into the patellar tendon. It is a part of quadriceps femoris muscle group and is the only one that acts at both the hip and the knee, the other quadriceps muscles only act at the knee. Produces flexion at the hip and extension at the knee.

Blood pressure

Outward force exerted by the blood on the vessel walls The standard site of measurement is brachial artery. It is measured by listening to Korotkof sounds, which are sounds made from vibrations as blood moves along the walls of the vessel.

General supervision

Overseeing a group of people, such as when a group fitness instructor leads a large class

MTSS (medial tibial stress syndrome)

Overuse injury that occurs in the active population, is an exercise-induced condition that is often triggered by a sudden change in activity and has been associated with pes planus. It is actually periostitis, or inflammation of the periosteum (connective tissue covering the bone).

Overweight and overfat

Overweight is defined as an upward deviation in body weight, based on the subject's height. 20% or more above ideal weight. Overfat is excess amount of body fat

VO2 max conversion

Oxygen uptake is dependent on the size of the individual being tested. To compare VO2max among individuals of different weights, oxygen uptake (in milliliters) must be divided by body weight (in kilograms). Convert L/minute to Ml/minute by multiplying by 1000 Convert body weight in pounds to kg by dividing by 2.2 Divide ML/kg Oxygen uptake is always measured per minute, so the units become mL/kg/min

Two factors that influence the heart

Parasympathetic and sympathetic systems

Vagus nerves

Parasympathetic fibers supply the heart via a pair of vagus nerves. When these fibers reach the heart, they make contact with both the SA and AV nodes. Upon, stimulation vagus nerve endings release acetylcholine, which causes a decrease in the activity of both the SA and AV nodes, in turn reducing the heart rate

6 sources of self-efficacy

Past performance experience Vicarious experience Verbal persuasion Physiological state appraisals Emotional state and mood appraisals Imaginable experiences

Push up

Pectoralis major, serratus anterior, and triceps brachii act eccentrically to slowly lower the body in the downward phase of the push-up act eccentrically to slowly lower the body in the downward phase of the push-up. These same muscles act concentrically during the upward phase of the push up.

Kinds of muscle fiber arrangements

Penniform (unipennate, bipennate, multipennate) Longitudal

Maintenance

People have been participating in exercise for at least 6 months. Goal is to prevent relapse Strategies include making exercising enjoyable and helping fight boredom, or to create a reward system.

Action stage

People have been participating in physical activity for less than 6 months. Goal is get them to maintain exercise. Strategies include educating about relapse and help with planning.

Digestive system

People obtain energy from ingested food that has been mechanically or chemically processed by the body so that it can ultimately pass through the wall of the gastrointestinal (GI) tract and enter the blood stream. The vascular system carries food molecules through the hepatic portal vein to the liver before distributing them throughout the body. After entering the cells, the digested food molecules may be reassembled into proteins, carbohydrates, and fats, or may be used in the production of energy to support body activity

Human movement

People often refer to motive and resistive forces A motive force causes an increase in speed or a change in direction. A resistive force resists the motion of another external force. In weight training, the contracting muscle may be the motive force (tending to cause motion), while gravity (acting on the body segment and the dumbbell) is the resistive force in that it resists the motion of the motive force. This occurs in the up phase of a lifting motion such as a bicep curl. In the return phase of bicep curl, the opposite occurs: the motive force is gravity, which causes downward motion. The elbow flexor contraction in the return phase resists the downward motion and is the resistive force.

Ejection fraction

Percentage of the end diastolic volume that is ejected with each contraction of the heart. The ejection fraction is normally 50 to 60% at rest and increases to 60 to 80% during exercise. In individuals with cardiovascular disease, the ejection fraction may be reduced after the loss of heart muscle tissue following myocardial infarction. In individuals during ischemia during exercise (inadequate blood flow to the heart), the ejection fraction may be normal at rest and then decrease with exercise.

Phase 4: performance training

Performance enhancement Power training is an important component Pattern-specific warm ups (high knee ups and then running) Plyometric exercises to be implemented The period time between concentric and eccentric actions (called amortization period) should be kept to a minimum. PRINT OUT PAGE 362 Personal trainers should introduce clients to high-intensity, lower-body plyometric drills only after the clients demonstrated their ability to successfully squat 1.5 times their body weight or complete 5 squat repetitions of their own body weight in 5 seconds. Plyometric drills should be performed after warm ups to avoid injury 1 to 3 workouts per week Recommended recovery os 48 t 72 hours Volume is expressed as the number of reps and sets in a given workout. Reps for lower body plyometric training are normally counted as the number of foot contacts ( each time one food or both make contact with training surface). Upper body pers are counted as the number of hand contacts (push ups). Intensity increases, volume decreases. Stationary drills can be performed for one to three sets for 10 to 15 secs per rep, eventually progressing to 20 to 30 secs. Dynamic drills- one to three sets for 20 to 30 yards per rep, eventually progressing to 100 yards.

Static stretching

Performed by moving the joints to place the targeted muscle group in an end-range position and holding that position for up to 30 seconds. It does not elicit a stretch reflex (reflexive muscle contraction that occurs in response to rapid stretching of the muscle), reducing likelihood of injury Can be performed actively or passively. An active stretch occurs when the individual applies added force to increase the intensity of the stretch. For example, leaning further to the side during a side bend stretch increases the intensity of the stretch to the lateral flexors on the opposite side of the torso. Since the side-bending action is performed by the person stretching, he or she is "actively" involved in the exercise. A passive stretch occurs when a partner or assistive device provides added force to the stretch.

Methods to enhance hypertrophy

Performing primary exercises followed by assisted exercises within a targeted area (May entail performing multi joint linear exercises e.g. movement collab of several joints moving resistance in one direction - squats, chest press, and shoulder press), followed by a single joint rotary exercises (movements around one joint- leg extensions, flys, lateral raises) Alternating upper- and lower-extremity exercises within or between training sessions Grouping pushing and pulling muscles within a session (chest, shoulder and triceps in one session) Performing supersets or compound sets where exercises are done in sequence with little to no rest between them, before an appropriate rest interval is taken

Warm up

Period of lighter exercise preceding the conditioning phase of the exercise bout Lasts for 5 to 10 mins Should begin with low-to - moderate intensity exercise or activity that gradually increases in intensity General principle—> the harder the conditioning phase and/or the older the exerciser, the more intensive the warm-up should be. Page 397 about stretching before workout

Multiplanar or triaxial joints

Permit movement in three axes of rotation The hip, thumb, and shoulder.

lacto-ovo-vegetarian

Person who consumes all vegan items plus dairy products and eggs.

potential determinants for physical activity

Personal attributes (demographics, health status, activity history, psychological traits, knowledge, attitude, beliefs) Environmental factors (access to facilities, time, social support) Physical-activity factors (intensity, injury)

Apneic

Pertaining to the absence of breathing Lying down may increase the difficulty of breathing

Exercise and arthritis

Physical inactivity causes deconditioning, which results in diminished endurance and muscular strength, and joint weakness, which also increases risk for CAD, diabetes, and other chronic health conditions. Exercise program has to promote cardiovascular fitness, improved muscle strength, and endurance, and joint mobility Should be carefully designed in conjunction with a physician and or physical therapist, and must be based on the functional status of the individual. Primary goals are to improve cardiovascular fitness and lower CAD risk, increase muscular endurance and strength, improve range of motion and flexibility around the effected joints. Low-impact aerobic activities to avoid over stressing joints, such as walking on soft surfaces, elliptical training, rowing, aquatic exercises. Gradual and extended warm up and cool down periods. Focus on duration rather than intensity Proper body alignment

Program design for muscle hypertrophy (bodybuilding)

Physiological process of muscle-fiber enlargement that results from progressive resistance exercise. High training volumes and relatively brief rests between sets Lower weight loads and higher repetitions than muscular-strength training, but higher weight loads and lower reps than muscular-endurance training. Split routines are typically employed Recommended training intensity of about 70 to 80 % of maximal resistance. Higher intensity than for muscular-endurance (60 to 70%), and lower than for muscular strength (80 to 90%). Moderate number of reps with little rest 6 to 12 reps 3 to 6 sets High volume training 30 to 90 secs rest Emphasis on isolation exercises Exercise three days per week and rest as much as possible in between

Erector spinae

Posterior longitudinal muscle that runs vertically from the sacrum to the skull has 3 subdivisions that form separate columns along the back - the oliocostalis, the spinalis, the longissimus.

Dorsal Plane

Plane that divides the body into dorsal and ventral parts

Outward signs of respiratory distress

Poor movement of the chest wall Flaring of the nostrils Straining of the neck muscles Poor aid exchange from the mouth and nose Pale and diaphoretic (sweaty) skin can be an early sign of distress Cyanosis can develop around lips, nose, fingernails, and inner lining of the eyes as a late sign of respirate distress Person may become agitated, confused, restless because the brain is not receiving enough oxygen

Type IIa muscle fibers, intermediate or fast-oxidative glycolytic fibers

Posses speed, fatigue resistance, and force-production capabilities somewhere between slow-twitch and type IIx fibers. Highly adaptable . With endurance training, they can increase their oxidative capacity to levels similar to those observed in slow-twitch fibers.

Talk test

Possible method for monitoring intensity Studies have shown that it is a good marker of VT1. Above VT1, but below VT2, they will be able to speak but not comfortably. VT2 is the point at which high-intensity exercise can no longer be sustained

Obesity-related biomechanics

Postural balance is affected by obesity The calorie cost of walking in the overweight and obese population is greater than for the normal weight population Obese people burn more calories when walking They shift their patterns of walking per research (use different muscles in different order) which results taking force off the knees and displacing it to the ankles Increase risk for osteoarthritis Cross-training programs utilizing several exercise modalities within the same session are recommended.

Power equatons

Power= force x velocity or Power Work/time Where: Force= Mass x Accelaration Velocity Distance/time Work= Force x Distance

Gastrocnemius and soleus

Powerful plantarflexors that make up the bulk of the calf and share a common insertion, the Achilles' tendon Gastrocnemisu is a two joint muscles, responsible for flexing the knee in addition to plantarflexing the ankle. It is more effective at knee flexion when plantarflexion is minimal, such as when performing prone-lying hamstring curl, and less effective when the knee is bent. It is a primary focus during standing calf work, whereas the soleus is the primary focus of seated calf exercises.

Glucose

Predominant sugar in nature and the basic building block of mother other carbohydrates

Anaerobic glycolysis

Predominates during near-maximal exercise The overcompensation in breathing frequency results from an increase in carbon dioxide output related to anaerobic glycolysis

Pre and post partum exercise

Pregnant women can exercise safely without harming the fetus Reduced rates of preeclampsia, GDM, C-section, low-back pain, anxiety, nausea, heartburn, insomnia, leg cramps, and possibly control of excessive weight gain Center of gravity (COG) moves upward and out Cardiac reserve (difference between resting and maximal cardiac function) is reduced. Moderate level of exercise on a regular basis during low-risk pregnancy has minimal risk for the fetus and beneficial metabolic and cardiorespiratory effects for the exercising woman.

Larger, more superficial muscles of core

Primarily responsible for movement and force transfer between the pelvis and rib cage, while the smaller, deeper muscles are responsible for intersegmental motion and stabilization of the spine

Fiber hypertrophy

Primary cause for muscle gains Result of one of the following: Increased number of myofibrils A greater number of actin and myosin filaments More sarcoplasm More connective tissue Increase in muscle protein synthesis stimulated by resistance training appears to be the mechanism responsible for fiber hypertrophy in trained individuals —> factors to enhance it are ingestion of adequate amounts of carbohydrates and protein immediately after a training session as well as presence of testosterone Eccentric actions combined with high-velocity training promote greater increases in hypertrophy that concentric actions and slower-velocity training.

Estrogen

Primary female sex hormone, plays role in bone formation and maintenance

Phase 1

Primary focus is on improving function and/or health by correcting imbalances through training to improve joint stability and mobility prior to training movement patters and building an aerobic base to improve parameters of cardiorespiratory health

Testosterone

Primary hormone that affects resistance-training adaptations. Heavy resistance-training exercise (e.g. 85 to 90% of one-repetition maximum 1RM) or moderate- to high-volume training with multiple sets and/or exercises with less than one minute rest intervals, along with training larger muscle groups, leads to increase in testosterone release. Long term resistance training in men, testosterone increases, strength improvement.

Testosterone

Primary male sex hormone, muscle growth

Agonst

Prime mover Muscle that causes a desired motion

Quadriceps

Prime mover for knee extension It is composed of four different muscles : vastus lateralis, vastus medialis, vastus intermedius (originate on the proximal femur) , and rectus femoris (crosses the hip joint and produces hip flexion when acting concentrically)

Anterior hip muscles: hip flexors

Prime movers for hip flexion are the iliopsoas, rectus femoris, sartorius, and tensor fascia. These muscles act synergistically to cause hip flexion, as in a straight-leg raise or knee lift. They also act eccentrically to control hip flexion, such as in the downward phase of a straight-leg raise or knee lift.

Franchise operation business model

Principe that local business owners will have greater success connecting their facilities to the local communities and more commitment to making them successful if they have an ownership stake in the business. Obtain rights to recognized brand name Access to the business and operated systems, such as floor plans, equipment layouts Access to national advertising programs The ability to control the business Provide training and advice on all aspects of marketing Disadvantages: The upfront costs The annual costs Limited ability to adapt to changing market forces

Autogenic inhibition

Principle stating that activation of Golgi tendon organ (GTO) inhibits a muscle spindle response When a static stretch is initially performed (low-force, longer duration), the small change in muscle length stimulates low-grade muscle spindle activity and a temporary increase in muscle tension Read on page 272

Motor learning

Process of acquainting and improving motor skills

Strength training

Process of exercising with progressively heavier resistance to stimulate muscle development. Outcome of regular exercise is an increase in muscle fiber size and contractile strength. Secondary outcomes include increased tensile strength in tendons (which attach muscles to bones) and ligaments (which attach bones to bones), as well as increased bone mineral density (BMD).

The action of breathing (inspiration and expiration)

Produced by contraction and relaxation of the diaphragm during passive or quiet breathing and includes accessory muscles during exercise

External force

Produced by gravity's pull on a barbell

Internal force

Produced by muscles

Hormone levels

Produced in endocrine glands and transported throughout the body by blood circulation Two hormones associated with tissue growth and development (anabolic processes) are growth hormone and testosterone. Growth hormones are highest during youth and decrease with advancing age. Testosterone levels also decrease with age—> leads to reduced muscle mass strength

The adrenal medulla

Produces two hormones: epinephrine (adrenaline) and norepinephrine (noradrenaline. These substances function cooperatively to prepare the body for emergencies or stressful events.

Skeleton

Production site of blood cells (red blood cells, certain white blood cells, and platelets)

Centering

Serves essential motor re-education purposes, it does not ensure the same degree of stability as an activation pattern called "bracing".

Equipment-based cardiovascular exercise

Prominent feature in most fitness facilities Treadmills, cycle ergometers, elliptical machines Calorie counts are estimates

Normally positioned scapua

Promotes muscle balance and effective force-coupling relationships.

pronation/supination (types of rotation)

Pronation - turning the hand to a palm down (posteriorly) Supination- or palm up (anteriorly) position

Skeletal system

Protects and supports body organs and provides a framework the muscles use to support movement. Made up of bones and joints Support, movement, protection, storage and formation of blood cells (hemopoiesis) Total of 206 bones, most of which are paired Structural functions of the bone are to support soft tissue of the body, and provide attachment sites for most muscles. Muscles attach to bones, when muscle contracts, the bones move at their articulation (joints). The skeleton is a storehouse for two essential minerals - calcium and phosphorus. In addition, fat, sodium, potassium and other minerals are stored in bones.

Cardiorespiratory assessments in a lab or fitness center

Provides a controlled environment in which the setting is generally more private, the temperature is usually constant, and all the equipment is centrally located for easy test administration GTXs conducted in a lab or fitness setting typically use treadmill, cycle ergo meter, or arm to measure cardiorespiratory fitness. Some of the tests are administered in stages that incorporate gradual increases in exercise intensity, while others measure the heart-rate response to a single-stage bout of exercise. Graded exercise test (GXT)- EKG monitoring device Risk associated with maximal GXT is a cardiac arrest. For this reason, maximal exercise tests are not typically administered in fitness centers Submaximal exercise testing is safer, in many cases, provides a reliable indicator for maximal effort.

Trans theoretical model of change

Provides a framework to explain how people acquire and maintain healthy behavior. Behavior change is built on readiness for change. People progress through behavior changes at varying rates. Stages that people take in adopting a new behavior. 4 components: - stages of change (precontemplation, contemplation, preparation, action, and maintenance) -processes of change (require using stage-specific strategies) -self-efficacy -decision also balance

Iliopsoas muscle

Psoas major originates from the lumbar vertebrae and shares a tendon with the iliacus muscle, which arises from the ilium. Because these two muscles converge and insert on the femur with the same tendon, they are called iliopsoas muscle Main actions are flexion and external rotation of the femur. When the trunk is fixed, such as when an and ideal is lying supine and lifting legs up from the floor, the iliopsoas flexes the femur on the pelvis. In this position, the lumbar attachments of the psoas pull on the vertebrae and can create excessive lordosis and low-back pain in individuals who do not have enough abdominal strength.

40-yard dash

Purpose is to determine acceleration and speed Performed extensively in football Goal is to run as quickly as possible

Rockport fitness walking test (1 mile) field test

Purpose is to estimate VO2 max from client's immediate post-exercise heart rate. Involves completion of a 1-mile walking course as fast as possible. The VO2max is calculated using the client's immediate post-exercise HR and his or her 1-mile walk time. Walking may not elicit much of a cardiorespiratory challenge to conditioned individuals, this test will generally underpredict VO2max in fit individuals and is therefore not appropriate for that population group. A running track is preferred testing surface. Treadmill can be used. Review the formula on page 227

TFL (tensor fascia latae)

Short muscle with a very long tendon that combines with tendon fibers from the lower fibers of the gluteus Maximus to form iliotibial (IT) band

Hip hinging

Pushing the hips backward (during lunge or squat movement) this technique prevents premature forward movement of the knee by shifting the hips backward

5 muscles in anterior compartment

Quadriceps femoris include: rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis. Converge at the patellar tendon. Responsible for extending the knee. (But rectus femoris also contributes to hip flexion) Fifth muscle is sartorius

The exercise-induced feeling in entry (EFI)

Quantifies a client's emotions and feelings following an exercise session

The four mechanisms that body uses to give off heat

Radiation - heat loss in the form of infrared rays , transfer with no physical contact Conduction - transfer of heat from the body into the molecules of cooler objects that come in contact with its surface (heat from the body the the chair while a person is sitting on it) Convection - form of conduction where heat is transferred to either air or water molecules in contact with the body. Evaporation - occurs when heat is transferred from the body to water on the surface of the skin ( sweat). At rest, body relies on conduction, convection, and radiation for thermoregulation. During sustained exercise in a moderate environment, these mechanisms play minor roles in heat loss due to small temperature gradient between the skin and room. The body relies on evaporation as the primary means of losing heat during exercise

RIPA for successful relationship with your client

Rapport Investigation Planning Action

How to begin work with client

Rapport, proper communication Then collect a health-history information and other pre-exercise paperwork (ch 6) along with health-related physiological measurements such as resting heart rate and blood pressure. Review the client's health history, discuss desires, preferences, and general goals, compete additional questionnaires ( e.g. exercise history and attitude questionnaire) and then determine which assessments are relevant and the timelines in which to conduct them

Sympathetic fibers

Reach the heart through cardiac accelerator nerves, which innervate (supply) the SA node and the ventricles. Stimulation of these nerves causes the release of catecholamines called epinephrine and norepinephrine. These hormones accelerate SA node depolarization, thereby increasing the hear to beat faster (chronotropic response) and increase the force of heart contractility (inotropic response).

Pacinian corpuscles

Receptors located deep within the skin and the joint capsule that are sensitive to pressure.

Meissner's corpuscles

Receptors located in the superficial layers of the skin that are responsive to light touch.

Joint receptors

Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.

Rest intervals

Recovery periods Depends on training goal The heavier the load, the longer the rest interval Those that are interested in maximizing muscle size typically take 30 to 90 seconds between successive exercise sets

Abdominal muscle group is composed of

Rectus abdominis, external oblique, and transverse abdominis

Lack of mobility due to numerous factors:

Reduced levels of activity and actions and conditions that promote muscle imbalance (e.g. repetitive movements, habitually poor posture, side-dominance, poor exercise technique, and imbalance in strength-training programs).

Sympathetic system is also

Responsible for significant shift of blood flow from the abdominal organs to the active muscles during physical activity via vasoconstriction of the arteries supplying the viscera

Phase 1: stability and mobility training

Reestablish mobility and stability within the body Target an important proximal region of the body, the lumbar spine, which encompasses the body's center of mass (COM) and the core. Once the client shoes ability to stabilize this region, the program should then progress to the more distal segments. Adjacent to the lumbar spine are the hips and thoracic spine, both of which are primarily mobile. As thoracic spine mobility is restored, the program can target stability of scapulothoracic region. Then shift to enhancing mobility and stability of the distal extremities

VO2 or Metabolic equivalents

Reference standard for exercise intensity is expressed in terms of percentages of VO2max or VO2 reserve (VO2R) Lower-intensity exercise can result in improvements in aerobic power in very sedentary or unfit individuals, there does seem to be a lower-limit intensity below which exercise is of minimal benefit. Training programs based on %VOx max or % VO2R depend on a maximal exercise test to be accurate, or on some estimate of VO2max derived from a submaximal test (which is rarely available)

Periodization

Refers to a planned progression of resistance exercise that intentionally varies the training stimuli, especially with respect to intensity and volume. Systematically changing the exercise variables (resistance, repetition, and sets) appears to be more effective for attaining north strength and peak performance

Posture

Refers to bio mechanical alignment of the individual body parts and the orientation of the body to the environment. People always perform muscle contractions in an effort to maintain balance.

Gastric emptying

Refers to passage of food and fluid from the stomach to the small intestine for further digestion and absorption. When gastric emptying is reduced, food sloshes around in the stomach for longer, leading to various GI disturbances. High-intensity exercise (<70% VO2max), dehydration, hyperthermia, and consumption of high-energy (<7% carbohydrate) hypertonic drinks slow gastric emptying. Low- to moderate-intensity exercise helps speed digestion by stimulating intestinal muscles to contract and push more food waste through the digestive system. Endurance-trained athletes enjoy faster gastric emptying than their untrained counterparts.

Let composition

Refers to the proportion of lean tissue to body-fat tissue.

Pre-existing injuries

Refrain from diagnosing an injury A client will need a thorough medical history and assessment "Is the client appropriate for exercise or should he or she be cleared by medical professional?" With local injuries (ankle sprains) the client should be able to participate in a modified exercise program using the non-injured parts of the body. Then get a medical cleaners and guidelines to work on injured region

Exercise and stroke

Rehabilitation focuses on optimizing basic activities of daily living skills, regaining balance, coordination,and functional independence, and preventing complications and stroke reoccurrence. Exercise has also shown to impact CVD risk factors in stroke patients (e.g., SBP, lipid profiles, insulin sensitivity, glucose metabolism, and body composition), reducing overall risk of CAD and recurrent stroke. Exercise has been shown to improve fibrinolytic activity, the system responsible for dissolving blood clots.

Training frequency

Related to both training volume and training intensity Less vigorous exercise sessions produce less muscle micro trauma, require less time for tissue remodeling, and can be performed more frequently. Challenging resistance workout elevates RMR by 8 to 9% for three days following the exercise session, presumably due to muscle-building processes. Other studies show that standard strength-training session (8 exercises, 3 sets of 10 reps) require at least 72 hours for muscular strength to attain or exceed baseline levels. Recommended 2 to 3 days per week of resistence training

Example of agonist and antagonist muscle imbalance

Relationship between the erector spinae and the abdominal muscles. Commonly, the abdominal are overmatched by the muscles that extend the trunk, and neutral spine is lost. Persons with localized low-back pain from mechanical causes (no intervertebral disk or spinal nerve root involevment) are typically given abdominal-strengthening rehab exercises to regain muscular control of the pelvis.

Glucagon

Released by the pancreas, has the opposite effect of insulin on blood glucose concentrations Stimulates an almost instantaneous release of glucose from the liver and is part of a negative feedback loop in which low blood glucose levels stimulate release. Role is to facilitate an increase in blood glucose concentration.

Coracobrahialis

Remaining muscle that originates on the scapula. It's location in front of the shoulder allows it to assist in flexion and adduction of the humerus.

Latissimus dorsi and pectoralis major

Remaining muscles that act on the shoulder joint, originate from the axial skeleton

The latissimus dorsi and pectoralis major

Remaining two muscles that act at the shoulder joint. Originate from the axial skeleton. Located in the mid to lower back, the latissimus dorsi is the widest muscle of the posterior trunk. One of the most important and powerful extensor muscles of the humerus. The pectoralis major is large, fan-shaped muscle that lies on top of the smaller pectoralis minor.. its position on the anterior wall allows it to effectively work together with the latissimus dorsi to adduct the humerus from a raised, abducted portion. It also works to internally rotate the humerus. It can extend and flex the shoulder.

RHR

Resting heart rate

Rotational movements

Represent the last of the primary movements and are perhaps some of the most complex movements, given how many follow spiral or diagonal patterns throughout the body. These patterns involve series of muscle and tissue arrangements called anatomy trains or myofascial slings. Movements into multiple plane rotation Many movements increase the forces placed along the vertebrae Need good technique and appropriate levels of mobility and stability in the thoracic and lumbar spine Two key movements: Wood chops Hay balers

A- VO2 difference (arterial-mixed venous oxygen difference

Represents oxygen content in venous blood returning from all body parts, not just active tissues. Increases with training, particularly at maximal exercise intensity This increase observed in a trained individual means that he or she has a lower mixed venous oxygen content than an untrained person. This reflect both greater oxygen extraction at the tissue level and a more effective distribution of blood flow to active tissues.

Limited liability companies and limited liability partnerships

Requires extensive paperwork and attention to detail Profits flow through Provide a corporate veil against liability Forms for taxes are much easier to fill out Not any national standards regarding the operation, because these are new business entities

Protein

Research suggests that protein helps to preserve lean muscle mass and assure that the majority of weight loss comes from fat

Older adult strength training

Respond in the same manner as young and middle-aged adults to standard strength-training programs. Exercise protocols for older adults should be modified during the initial training period. Should begin with more repetitions, and therefore less resistance, than their younger counterparts. Older adults use a resistance that can be performed for between 10 and 15 reps. This corresponds to about 60 to 70% of maximal resistance, which provides a productive training range without putting exercise stress on joint structures. To prevent unnecessary increases in blood pressure, older adults should avoid holding their breath and holding the resistance in a static position (isometric contraction) Exhale during a concentric movement (lifting movement) and inhale during eccentric (lowering movements). Recover more slowly than younger counterparts Two resistance-training sessions per week may be advised Start with a few basic exercises, and progress to about a dozen exercises cumulatively address all of the major muscle groups Start with single set of each exercise A warm-up set of each exercise with 50 to 60 % of the training weighload is recommended. Progress to or three sets Complete health questionnaire before creating a program

Rhomboid muscles

Responsible for addicting and downwardly rotating the scapula. Both rhomboid major and minor muscles are used in pull-up movements.

Three muscles in the posterior thigh

Responsible for extending the hip Referred to as the hamstring muscle group and consist of biceps femoris, semimembranosus, and semitendinosus

CNS

Responsible for receiving sensory input from the PNS and formulating responses to this input. Control center of the nervous system

Heart rate is affected by aerobic endurance in two ways:

Resting heart rate is typically decreased by more than 10bpm, and submaximal heart rate is generally 10 to 20bpm lower during exercise at the same absolute workload. Maximal exercise heart rate does not change with endurance training. Regular endurance exercise increases parasympathetic and sympathetic activity.

Initial focus of trainers should be

Restore stability and mobility within the body and attempt to "straighten the body before strengthening it"

Periods of inactivity when joints are held passively in shortened positions

Result in muscle shortening (e.g. prolonged periods of sitting without hip extension shortens the hip flexors)

Movement

Result of muscle force, where actions at one body segment affects successive body segments along the kinetic chain

Ligament sprains

Result of traumatic joint twist that causes stretching or tearing of connective tissue Often occur with trauma, such as fall, or during contact sports. Most common are ankle, knee, thumb/finger, and shoulder. Client may report hearing a "popping" sound followed by immediate pain, swelling, instability, decreased range of motion (ROM), and a loss of function. Of particular medical significance are injuries to the anterior crucial ligament (ACL) and the medial collateral ligament (MCL).

Concentric activity of the pectoralis minor

Results in abduction, depression, and downward rotation of the scapula. However, if the scapular adductors are weak, fatigued, or injured, the muscular tension created by the pectoralis minor will tilt the scapulae forward and down, worsening a rounded-shoulders posture (kyphosis).

Anterior view of the hips and pelvis

Reveals nine muscles - iliopsoas, sartorius, rectus femoris, tensor fascia latae, pectineus, adductor brevis, adductor longus, adductor magnus, and gracilius

To measure resting heart rate

Right after a client wakes up Use index and middle finger over radial artery Count first beat at one, and continue counting for 30 seconds Beats per 30 seconds x 2 = beats per minute

Levers

Right bar with a fixed point around which it rotates when an external force is applied. The fixed point is called fulcrum. In enteral, the center of a joint acts as a fulcrum for rotary motion of the body segments.

Risk management 5 steps

Risk identification Risk evaluation Selection of an approach for managing risk : (avoidance, transfer, reduction, retention) Implementation Evaluation

Exercise in the cold

Risk of developing hypothermia There are 3 primary ways in which the body avoids excessive heat loss: Peripheral vasoconstriction (narrowing of the arterioles that reduces the blood flow to the shell of the body, thus. Decreasing amount of body heat lost to the environment), nonshivering thermogenesis (stimulation of metabolism to increase internal heat production), and shivering (increases body heat 4 to 5 times). The two major cold stressors are air and water. Windchill is the cooling power of the environment. As windchill increases so does the risk of freezing body tissues. Water is more detrimental than air in terms of heat loss. The body loses heat 4 times faster in water than it does in air of the same temperature.

Four types of motion

Rotary, translatory, curvilinear, and general plane motion

Transverse- supination

Rotating the hand and wrist laterally from the elbow Supination of the foot is a combination of inversion and adduction, raising the medial edge of the foot

Transverse- pronatin

Rotating the hand and wrist medically from the elbow. Pronation of the foot is a combination of eversion and abduction. Raising the lateral edge of the foot

Medial rotation

Rotation toward the midline

During abduction

Rotator cuff muscles play an important role in initiating movement and facilitating an inferior glide of the humeral head. Glide is critical as humeral head is huge and cannot operate as a true ball-and-socket joint. The rotator cuff muscles contract in anticipation of deltoid action.

Examples of overuse injuries

Runner's knee Swimmer's shoulder Tennis elbow (lateral epicondylitis) Shin splints (pain in the anterior lower leg) Iliotibial band syndrome (ITBS, pain along the outside of the thigh and knee) In order to modify exercise to accommodate injuries, trainers need to use cross-training tragedy

Posterior longitudal muscle

Runs vertically from the sacrum to the skull is known as erector spinae and has three subdivisions that form separate columns along the back- the iliocostalis, the spinalis, and the longissimus.

Rotator cuff

SITS Supraspinatus Infraspinatus Teres minor Subscapularis Surround the head of the humerus Have stabilizing function of holding the humeral head in the glenoid fossa

Shoulder girdle

Scapulothoracic articulation

General guidelines for cardiorespiratory exercise

Science based recommendations to reduce risk of many adverse health outcomes. -perform 150 minutes per week of moderate-intensity or 75 minutes per week of vigorous-intensity aerobic physical activity, or a combination of both -additional health benefits are obtained from performing greater amounts of activity than those quantities -perform aerobic bouts that last at least 10 minutes, preferably spread throughout the week -participate in muscle-strengthening activities involving all major muscle groups at least two days per week Guidelines for children and adolescents aged 6 to 17 include: -perform at least 60 mins of moderate-to-vigorous activity every day -include vigorous-intensity activity minimum of three days per week -participate in muscle-strengthening and bone-strengthening activity a minimum of three days per week

Abrasion

Scrape of the skin due to something abrasive

Patellar tendon

Second largest tendon in the body formed by quadriceps muscles

Cancer

Second leading cause of death in the US Abnormal cells divide without control and are capable of invading other tissues through the blood and lymph system

The adrenal cortex

Secretes mineralcrticoids associated with sodium and potassium metabolism, glucocorticoids that aid in the utilization of glucose and mobilization of fatty acids, and gonacocorticoids , including testosterone, estrogen, and progesterone.

Synovial fluid

Secretion of synovial membranes that lubricates joints and nourishes articular cartilage

Muscles that act at the ankle and foot

Section is followed

The muscles of the anterior group

Serve as flexors of the wrist and pronators of the forearm and originate mostly on the medial epicondyle of the humerus. They include the flexor carpi radialis, flexor carpi ulnaris, palmaris longus, pronator teres, and pronator quadratus.

Strength-training equipment options

Selectorized equipments —> well-suited for beginning exercisers, because they provide body support and predetermined movement patterns. Provide consistent resistance force. Provide safe, time-efficient, and highly effective resistance exercise Trunk flexion, trunk extension, trunk rotation, knee flexion, knee extension, hip adduction, hip abduction. Cables —> attach to weight stacks that move vertically against the force of gravity. Resistance force remains constant. Cables permit considerable freedom of movement. Triceps press-downs, lat pull-downs, chest crossovers, and overhead chops. Free weights —> include barbell and dumbbell exercises, freedom of movement. Barbell exercises permit heavier weight loads. Barbell squats, bench presses, and incline presses. Should be performed with a spotter. Kettlebells —> benefits include efficient, effective programming that develops strength and power through integrated, whole-body movements. Medicine balls—> available in 1-pound increments and can be used for a variety of seated, standing, and moving exercises. Elastic resistance —> provide a softer form of resistance that can be easily adapted to almost any exercise. Elastic bands work especially well for pushing exercises such as chest presses, shoulder presses, and squats. Body-weight training —> the most practical resistance.

Pressure receptors

Sensory receptors in the skin that detect tactile stimulation and transduce it into information processed in the brain as different types of pressure on the skin.

Circuit strength training

Series of resistence exercises that are arranged to work different muscle groups, no rest between them Disadvantage is using lower weight loads . Progression is to increase from 2 to three circuits

The muscles of the posterior group

Serve as extensors of the wrist and supinators of the forearm and originate mostly ont he lateral epicondyle of the humerus. They include the extensor carpi radialis longus, extensor carpi ulnaris, extensor carpi radialis brevis, and supinator.

Hyponatremia

Severely reduced blood sodium resulting from dehydration, may be of equal or greater concern than dehydration

Muscles serves as

Shock absorbers Balanced muscle development reduces the risk of overuse injuries that result when one muscle group is relatively strong and the opposing muscle group is relatively weak.

Pectineus

Short muscle that crosses the anterior hip Due to its angle of pull, it is a flexor, strong adductor, and external rotator of the hip

Signs and symptoms of altitude sickness

Shortness of breath Headache Lightheaded ness Nausea

Cool down

Should be approximately the same duration and intensity as the warm up (5 to 10 mins of low to moderate intensity activity). This phase is directed toward preventing the tendency for blood to pool in the extremities, which may occur when exercise ends.

Program design for phase 3

Should be focused on helping the client enhance his or her aerobic efficiency to ensure completion of goal events, while building anaerobic endurance to achieve endurance -performance goals. Have the client perform the VT2 threshold test to determine the client's HR at VT2. Once the trainer has current values for the client's HR at VT1 and VT2, the trainer can establish a three-one model specific for the client. For examples, if a client's HR at VT1 is 143 bpm and HR at VT2 is 162 bpm: Zone 1= less than 143 bpm Zone 2= 143 to 161 bpm Zone 3= 162 bpm and above Volume of training should be progressively increased (<10% per week) until the total weekly volume reaches a maximum of three times the anticipated duration of the target event for which the exerciser is training.

Client with CAD

Should have a physical-supervised maximal graded exercise test to determine their functional capacity and cardiovascular status to establish a safe exercise level. Then the physician provides guidelines for exercise to the personal trainer.

Development of core endurance

Should take precedence over core strength as muscular endurance better correlates with spinal stability and a lower risk of injury

Agreement to participate

Signed document that indicates that the client is aware of inherent risks and potential injuries that can occur from participation/exercise

Mild hypothermia

Signs are confusion, dysarthria (difficulty speaking), fatigue, dizziness, amnesia, and apathy.

Latissimus dorsi and teres major

Similar muscles from a functional perspective -> close proximity of their insertion sites on the medial aspect of the proximal humerus. Both act concentrically to produce adduction, extension, and internal rotate of the glenohumeral joint. Can be strengthened with elastic resistance or a cable pulley machine, starting with the arms overhead and adducting and extending the G/H joint against the resistance provided by the tubing or machine.

Contusions

Similar to bruises, caused by blunt trauma, feature swelling and formation of hematoma

Curvilinear motion

Similar to the path of a ball thrown through the air; a small gliding motion within the joint combines with the more obvious rotary motion of the segment The gliding within the joint slightly changes the axis of rotation throughout the movement, particularly at the knee and shoulder, and is an important part of normal movement patterns

Deltoid

Similar to trapezius in that it has fibers running in three names, according to its location. As a whole, it lies superior to the glenohumeral joint and collectively functions as the primary abductor of the shoulder joint. The anterior debtor is easily palpated in the front of the shoulder, attaching to the lateral one-third of the clavicle. It flexes, internally rotates, and horizontally flexes the arm of the shoulder. Most effective positions to strengthen the anterior deltoid are sitting and standing. Using free weights or elastic tubing, individuals can can perform front shoulder raises in sets of eight to 12 repetitions.

Field testing

Simple to administer , involve very little expense ,and can be used for testing multiple clients Some can also be self administered Contraindications: Outdoor walk/run testing is not appropriate: In extreme weather conditions For individuals with health challenges that would preclude continuous walking (e.g. intermittent leg claudication, or osteoarthritis of the knee or hip) For individuals with breathing difficulties exacerbated by pollution or outdoor allergens

Muscles and force production

Since force equals mass times acceleration, muscular forces of the shoulders and arms can create significant striking or throwing forces but relatively small lifting forces. A strong contraction upper-body muscles can provide considerable acceleration of the hand. There are anatomical and physiological factors that influence a muscle's a lofty to create force, such as the number and size of muscle fibers, fiber type and arrangement, as well as neurological training and recruitment.

Muscle contraction

Skeletal muscle is composed of tiny, individual muscle cells, called muscle fibers. Muscle fibers are held in place by thin sheets of connective tissue membranes called fasciae. The fascia that encases the entire muscle is called epimysium. Within the epimysium are bundles of muscle fibers grouped together in a fibrous sheath of fascia known as perimysium. Within the perimysium are individual fibers wrapped in fascia called endomysium.

research says that as workload increases

So do heart rate and oxygen uptake

Minerals with high bioavailability

Sodium, potassium, chloride, iodide, and fluoride

Shoulder strain/sprain

Soft-tissue structures (e.g. bursa and rotator cuff tendons) get abnormally stretched or compressed. Strains often involve a tendon, while sprains involve a ligament. Shoulder strains/sprains can result from an impingement secondary to the compression and end up as tendinitis. These injuries can eventually lead to rotator cuff tears if they are not managed properly. Symptoms: Local pain at the shoulder that radiates down the arm Aggravating activities are lifting objects and reaching overhead or across the body Swelling tenderness

Creatine

Sold as creatine monohydrate is effective in building muscle mass, especially when combined with intensive strength training. Source of rapid energy. Limited known side effects. However, people wit potential risk of renal dysfunction, such as those with diabetes, hypertension, and decreased kidney failure should not use creatine.

Sport-skill assessments

Some clients may need assessments of skill - or performance-related parameters of fitness, which include: Balance Power Speed Agility Reactivity Coordination

Forces

Something that tends to cause motion It is a push or pull exerted by one object or substance on another A force can be external to the body, such as gravity (the pull of the earth on a body), water, air (wind), other objects, or other people. However,, when the joint or joint axis is the reference point, muscular forces are classified as "external" because they act outside the joint itself.

Process goal

Something your client does

Pro agility test

Sometimes called the 20-yard agility test or the 5-10-5 shuttle run Measures individual's ability to accelerate, decelerate, change direction, and then accelerate again Need a marked football field, The goal is to complete a course as quickly as possible Test is repeated two times

The second ventilatory threshold

Sometimes called the respiratory compensation threshold (RCT)- occurs at the point where lactate is rapidly increasing with intensity, and represents hyperventilation even relative to the extra CO2 that is being produced.

Post-injury or post-surgery overtraining symptoms

Soreness that lasts for more than 24 hours Pain when sleeping or increased pain when sleeping Soreness or pain that occurs earlier or is increased from the prior session Increased stiffness or decreased ROM over several sessions Progressive weakness over several sessions Decreased functional usage

SAID principle

Specific Adaptations to Imposed Demands; when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it

Phase 4: performance training

Specific training to improve speed, agility, quickness, reactivity, and power. Many clients will never progress to this stage Clients that do progress should continue to maintain good postural stability and proper movement patterns by incorporating the techniques of mobility and stability training (phase 1) and movement training (phase 2) as dynamic warm ups. Power can be defined as both the velocity of force production and the rate of performing work. Exercise selection: Plyometric jump training, medicine ball throws, kettlebell lifts, and traditional Olympic-style lifts. Important to maximize stretch reflex by minimizing the transition time between the eccentric and concentric phases of muscle action In most sports, power originates at the body's point of contact with a stable surface, which is generally the ground or court surface The power originates from the muscles of the legs and torso first loading eccentrically as the body gets closer to the ground Full body exercises

SMART goals

Specific, Measurable, Attainable, Realistic, Timely

Discuss alternatives

Specifically program adherence

GH

Specifically stimulates growth of the skeletal system, but also general growth. Promotes entrance of amino acids into the body's cells for their incorporation into protein and releases fatty acids into the blood for use as energy. promote the formation of glucose.

Other common conditions to screen for

Sprains (ligaments ) Strains (muscle or tendon) Herniated disc Bursitis Tendinitis Arthritis

Knee

Stability

Pathway of blood

Starts as venous blood (coming back to the heart through veins) . It enters the right atrium first. Then blood enters right ventricles, which pumps it to the lungs through pulmonary arteries (the exception to arteries carrying oxygen-rich blood). In the lungs, the blood picks up a fresh supply of oxygen and gives off carbon dioxide. The oxygenated blood returns from the lungs to the left atrium through the pulmonary veins (the exception to veins carrying oxygen-poor blood). The it goes to left ventricle, and is then pumped into the aorta to the rest of the body (except for the lungs).

Good posture or structural integrity

State of musculoskeletal alignments and balance that allows muscles, joints, and nerves to function efficiently If a client exhibits deviations in his or her static position from good posture, this may reflect muscle-endurance issues in the postural muscles and or potential imbalance of joints

Ventilatory threshold

State of ventilation that is no longer directly linked with oxygen demand at the cellular level

Static postural assessments

Static posture represents the alignment of the body's segments, or how the person holds him/herself "statically" or "isometrically" in space. Holding a proper postural position involves the actions of multiple postural muscles, which are generally the deeper muscles that contain greater concentrations of type I muscle fibers and function to hold static positions or low-grade isometric contractions for extended periods Very useful and serves as as a starting point from which a personal trainer can identify muscle imbalances and potential movement compensations associated with poor posture

Proprioceptive Neuromuscular Facilitation (PNF)

Stretch muscle statically, contract and stretch muscle statically beyond initial static stretch. Low-grade muscle contractions (50% of maximum force) of an antagonist muscle for 6 to 15 seconds inhibit or reduce muscle spindle activity within the agonist muscle. This reduces the muscle tonicity, allowing that muscle to be stretched. For example, activation of the gluteus Maximus can temporarily inhibit muscle spindle activity within the iliopsoas. For range of motion improvement, it is important to initiate a stretch immediately after inhibition of the muscle spindle due to its rate of recovery.

Yoga research

Still suffers from inadequate subject number, low statistical power, and subject select bias, and/or is void of adequate controls

Fat as fuek

Stored in the form of triglycerides in adipocytes (fat cells). Small amount is stored in muscle cells The role of fat is determined by its availability to the muscle cell When triglycerides are split, FFAs can be converted into acetyl coenzyme A (acetyl-CoA) and enter the Kreb's cycle During low intensity exercise, circulating FFAs from adipocytes are the primary source of fat energy. During high intensities, metabolism of muscle triglycerides increases. At the beginning of exercise, the use of plasma FFAS and muscle triglyceride is equal. As the duration of exercise increases, there is a progressive rise in the role of plasma FFAs as a fuel source. During low-intensity exercise, long duration exercise, blood levels of epinephrine rise, thus promoting lipolysis.

GXT

Stress test In addition to measuring cardiorespiratory fitness, a GTX is also a valuable tool in identifying those who are at risk of a coronary event. Major indicators include: A decrease-or significant increase- in blood pressure wit exercise An inadequate HR response to exercise Exercise duration (the longer the individual can tolerate treadmill test, the less likely he or she is to die of CAD- or of any cause Heart-rate recovery ( an individual standing should show a reduction of 12 bpm at one minute post-exercise, and an individual in a sitting position should show a reduction of 22 bpm two minutes post-exercise

Two factors of cardiac output

Stroke volume and heart rate While stroke volume increases, heart rate generally decreases at rest and during submaximal exercise at a given workload. Cardiac output at rest and at a given submaximal exercise intensity does not change much following endurance training, and has been shown to decrease slightly. This is most likely due to greater oxygen extraction at the tissues. Cardiac output during maximal intensities does change considerably in response to aerobic training.

Brachialis

Strong flexor of the forearm Pulls on the ulna, which does not rotate, making it the only pure flexor of the elbow.

elastin

Structural makeup of these extensible fibers Unlike collagen , these elastic fibers are responsible for determining the possible range of extensibility of muscle cells. There are large amounts of elastic fibers in the connective tissue surrounding sarcomere. Also are found in numerous other organs and structures where their roles include disseminating mechanical stress, enhancing coordination, maintaining tone during muscular relaxation, defending against excessive forces and assisting organs in returning to their underformed state. Succumb readily to stretching, and when released go back to their normal length. If stretched more than 150% they rupture. Deteriorate with age. Can submit to fragmentation, fraying, and calcification due to the aging process. These alterations may be in part responsible for the loss of resiliency and increased joint rigidity experienced by older individuals. Elastic fibers are almost always found with collagen fibers. They work together to facilitate joint movement.

Weight management and exercise

Studies have shown a strong dose-response relationship between the volume (frequency, intensity and duration) of endurance and/or resistance exercise, the training duration, and the amount of total and regional fat loss. At least 150 minutes of exercise per week, moderate intensity , when possible more than 225 minutes per week Combination of exercise and sensible eating plan is to best long-term weight-low and weight-maintenance results. One of the benefits of exercise is its impact on resting metabolic rate and fat-free mass. Strength training and aerobic exercise have been shown to make the greatest contribution

Exercise and cancer

Studies have shown that physical activity can protect active people from acquiring some cancers (colon, prostate and breast cancer). Exercise plays a role in improving risk factors The goal of exercise is to maintain and improve cardiovascular conditioning, prevent musculoskeletal deterioration, reduce symptoms such as nausea and fatigue, improve client's mental health outlook and overall quality of life.

skinfold measurements

Subcutaneous body fat can be measured using a device called a skinfold caliper. In an average person, approximately 5-% of body fat is distributed just below the skin. Multiple sites on the body must be analyzed , at least three sites Read protocol on page 202

Qualitative

Subjective

SOAP note

Subjective (client's own status report) Objective (measurements such as vital signs, height, weight, age, posture, exercise and other test results Assessment (brief summary of the client's current status based on the subjective and objective observations and measures) Plan (description of the next steps in the program based on the assessment)

RPE (ratings of perceived exertion)

Subjectively quantify a client's overall feelings and sensations during the stress of physical activity The Borg 15-point scale (6 to 20 scale) an a modified 0 to 10 category ration scale On the original Borg 6-20 scale, each value corresponds to a heart rate Score. 6= heart rate of 60 bpm Score 12=heart rate of 120

Cycle ergo meter test

Submaximal cycle ergometer tests, including YMCA bike test, are useful assessment tools to estimate VO2max without maximal exertion. As long as the heart rate has reached a steady state at an appropriate workload, exercise HR can be used to predict VO2 max.

Large arteries

Such as aorta and its major branches, are thick and elastic and are passively stretched as the blood is ejected from the heart.

Stroke

Sudden loss of consciousness, sensation, and voluntary motion caused by rupture or obstruction (as by a clot) of a blood vessel of the brain. Warning signs: Sudden numbness or weakness of the face, arms, or legs Sudden confusion or trouble speaking or understanding others Sudden trouble seeing in one or both eyes Sudden walking problems, dizziness, or loss of balance Sudden severe headache with no known cause Stroke is a leading cause of disability. Often causes damage. It can rob of ability to speak or utilize facial, arm, and leg muscles, and can cause other neurological impairments. Typically these clients present in severely deconditioned state, leading to a variety of metabolic disorders and significantly increased risk of recurrent stroke and myocardial infarction. Impaired glucose tolerance and type 2 diabetes. Risk factors include high blood pressure, smoking, heart disease, previous stroke, physical inactivity, transient ischemic attacks (TIA), which are momentary reductions in oxygen delivery to the brain, possibly resulting in sudden headaches, dizziness, blackout and/or temporary neurological dysfunction.

Fibers of rectus abdominis

Superficial Run longitudinally from the lower part of the chest to the pubic bone

Rectus abdominis

Superficial, flat muscle that is located on the anterior aspect of the abdominal wall. It runs vertically from the pubis to the rib cage and functions mainly as a flexor of the spine. Controls the tilt of the pelvis by pulling the pubic upward, preventing anterior pelvic tilt.

Rectus abdominis

Superficial, flat muscle that is located on the anterior aspect of the abdominal wall. Runs vertically from the pubis to the rib cage and functions mainly as a flexor of the spine. Controls the tilt of the pelvis by pulling the pubis forward, preventing anterior pelvic tilt.

Piriformis

Superior of the lateral rotators The sciatic nerve may pass through or just inferior to the piriformis and in some individuals associated with sciatica, an irritation of sciatic nerve that causes pain

Muscles of the torso

Support, stabilize and move the spine Include the muscles of the abdominal wall (rectus abdominis, external obliques, internal obliques, and transverse abdominis) and the muscles that are located on the posterior surface of the spine (erector spinae and multifidi).

Rotator cuff

Surround the head of the humerus with the primary stabilizing function of holding the humoral head in the glen lid fossa. The lack of bone supporting the shoulder joint requires these muscles and their associated tendons work as stabilizers to prevent subluxation or dislocation of the humeral head from the glen lid fossa. The supraspinatus holds the head of the humerus in the glenoid fossa from a superior position, and can easily be injured especially with throwing movement. It assists the deltoid during abduction of the arm. The infraspinatus works with another rotator-cuff muscle, the trees minor, when the rhomboids stabilize the scapula by flattening it to the back so that the humerus may be externally rotated. The supraculparis is the only rotator cuff muscle to originate on the anterior portion of the scapula. In addition to its function of helping to stabilize the shoulder joint, it acts as medial rotator of the arm. Needs help in rhomboids in stabilizing.

Fructose, or fruit sugar

Sweetest of the monosaccharides and is found in varying levels in different types of fruits

Qigong exercise

System of self-healing exercise and meditation that includes healing postures, movement, visualization, breathwork, and meditation.

Page 90

Tables 5-2 and 5-3

The aerobic (oxidative) system

Takes over as the predominant energy pathway during endurance activities after the point at which the anaerobic systems (phosphagen and fast glycolytic) fatigue

Relative strength

Takes the person's body weight into consideration and is used primarily when comparing individuals Maximal force a person is able to exert in relation to his or her body weight and is calculated using the formula: Relative strength= absolute strength* (amount of weight lifted)/body weight

Alexander Technique

Teaches the transformation of neuromuscular habits by helping an individual focus on sensory experiences. It is a simple and practical method for improving ease and freedom of movement, balance, support, and coordination, and corrects unconscious habits of posture and movement, which may be precursors to injuries.

Status stretching and permanent tissue elongation

Techniques that result in elastic, or short-term deformation are characterized by high-force, short-duration stretching. Program favoring low-force, longer-duration stretches at elevated tissue temperatures (after a warm-up) is more likely to result in plastic, or permanent, lengthening

Muscles of the lower extremity

Tend to be bulkier and more powerful to serve function in locomotion

Muscles of the lower extremity

Tend to be bulkier and more powerful to serve their function in locomotion Create somewhat less movement than those of the upper limbs, but they provide relatives more strength and stability Additionally, the pelvis is fully supported by the skeleton, whereas the shoulder girdle relies more on soft-tissue structures for stability and strength.

unipennate and bipennate muscle

Tendon runs the entire length of the muscle, with the muscle fibers inserting diagonally into the tendon. In some muscles of this type, all the muscle fibers insert onto one side of the tendon (unipennate) , and in others, the muscle fibers insert obliquely one each side of the tendon (biennale). Unipennate (eg. Anterior tibialis) and bipennate (e.g. recti s femoris) muscles typically produce less movement than longitudinal muscles, but are capable of creating greater force during contraction. In multipennate muscles, the muscle fibers have a complex arrangement that involves the convergence of several tendons. The deltoid muscle of the shoulder is a multipennate muscle.

Two major physical properties of collagen

Tensile strength and relative inflexibility Structures containing large amounts of collagen tend to limit motion and resist stretch Collagen fibers are the main constituents of tissues such as ligaments and tendons that are subjected to a pulling force

Testosterone

Testosterone is a primary hormone that affects residence-training adaptations. Heaving resistance training (85 to 90% of one-repetition max, 1RM) or moderate to high volume training with multiple sets and or exercise with less than one-minute rest intervals, along with training larger muscle groups, leads to increase in testosterone release.

anterior compartment contains muscles

That extend the toes and dorsiflex and/or invert the toes. Made up of muscles including the anterior tibialis, extensor hallucis longus, extensor digitorum longus, and peroneus tertius, is located just lateral to the thick shaft of the tibia

The increase in temperature ...

That occurs with exercise will increase the metabolic rate (the Q10 effect, or the doubling of the metabolic rate with every 10 degrees C increase in body temperature)

Training program

That stresses and manipulates the endocrine system to bring about increases in these muscle-building (anabolic) hormones includes large-muscle group or multi joint exercises (deadlift, power clean, squat) performed at high intensities with short rest intervals between sets.

TVA is the key muscle

That works reflexively with the neural system. Activation of the core muscles, primarily the TVA, produces "hoop tension" effect similar to that of coaching the belt around the waist. This contraction pulls on linea alba, drawing the abdominal wall inward and downward against the pelvic floor musculature. This increases intraabdominal pressure, creating a lift pressure against the diaphragm that has attachments on the second and third lumbar vertebra, pulling them upward and increasing traction between the lumbar vertebrae. This reduces joint and disc compression.

Sagittarius plane

divides the body into right and left sides

Root of contemporary mind-body exercises

The Asian yoga and tai chi

Physiology of digestion

The GI tract forms a long hollow tube from mouth to anus where digestion and absorption occur Digestion takes two forms : Mechanical - process of chewing, swallowing and propelling food through GI tract Chemical- addition of enzymes that break down nutrients System prepares to break down food by forming enzyme-rich saliva The amount of time for gastric emptying depends on the type of food (carbohydrates are emptied the fastest, followed by protein and then fat), the amount of stomach muscle action, and some other actions Gallbladder and pancreas plat key roles in digestion, but not part of long GI tube , they create pancreatic digestive juices and bile produced in the liver and stored in the gallbladder for small intestine to further digest food Transit from mouth to anus takes between 18 to 72 hours

Joint stability

The ability to maintain or control joint movement or position. It is achieved by the components of the joint: muscles, ligaments, and joint capsule) and the neuromuscular system.

Brain

The absolute volume of blood that reaches the brain is slightly increased above resting levels But during intense exercise, the percentage of total cardiac output to the brain is decreased compared to resting

PNS is separated into two categories

The afferent (sensory) division —>carries nerve impulses to the CNS from receptors located in the skin, fasciae, joints, and visceral organs. Incoming information. Efferent (motor) division —> outgoing information and is divided into somatic and autonomic nervous system

Muscles that act at the ankle and foot

The ankle joint composed of the articulations between the distal tibia, distal fibula, and proximal talus, acts as hinge allowing only dorsiflexion and plantarflexion

Major muscle that act at the elbow

The articulations of the distal end of the humerus with the proximal ends of the radius and ulna comprise the elbow joint. The articulation of the radius and ulna are responsible for pronation and supination of the forearm. Actions that occur at the elbow joint primarily come from contractions of muscles located in the upper arm

Major muscles that act at the wrist

The articulations of the distal ends of the radius and ulna with the carpal bones of the hand comprise the wrist joint. Most muscles at the wrist have their origins at humerus, making the bulk of their structures toward the proximal end of the forearm. Only very slight actions at the elbow.

Major muscles that act at the wrist

The articulations of the distal ends of the radius and ulna with the carpal bones of the hand comprise the wrist joint. Most of the muscles that function at the wrist has their origins on the humerus. Only very slight actions at the elbow. These muscles can be divided into two main groups based on location and function.

Muscles that act at the knee

The articulations of the distal femur with the proximal tibia and fibula comprise the knee joint The muscles located in the thigh are responsible for movement at the knee The thigh muscles are grouped by fasciae into anterior, posterior, and medial compartments.

Muscles that act at the hip

The hip joint is made up of the articulation of the head of the femur with the acetabulum (the cup-shaped space created by the adjoining of the three pelvic bones - the ilium, ischium, and pubis).

Ventilator threshold (VT)

The body increases respiration in an attempt to "blow off" the excess CO2. This is indirect indicator of the AT

Macronutrient

The body is composed of three macronutrients : carbohydrate, protein, and fat. It means that the nutrient is needed in large quantities for normal growth and development They are body's source of calories, or energy to fuel life processes

Lever classes

The body operates as a system of levers (rigid bars rotating around fixed points). Three classes of levers, each determined by the relative location of its axis, force and resistance The first two classes are primarily seen outside the body Levers such as a wheelbarrow and crow bar enable people to lift or push heavy objects with relatively small forces (because motive force acts farther away from the axis of rotation than the resistive force. Internally, body operates as a series of third-class levers in which the force (F) acts between the axis (X) and the resistance (R) as in the example of a biceps action at the elbow. The motive force has a short lever arm, and the resistance has a long lever arm. In a third class lever system, the motive force muscles are at mechanical disadvantage and must create a strong force to lift small amounts of resistance. Forces necessary to lift even small weights are larger than people usually think. For example, to abduct the arm to 80 degrees (lateral raise) with a 10-pound weight in the hand may require up to 300 pounds of tension in the deltoid. When the lever arm of the resistance is shortened, the person can move it with much less tension in the deltoid. To create more resistance with the same weight, move the weight farther from the working joint.

When aerobic exercise begins

The body rapidly response to increase the oxygen consumed to produce ATP necessary to meet the molecular demands. At rest, the body s primarily under the control of parasympathetic nervous system, which keeps heart rate, blood pressure and metabolism low. With the onset of exercise, the parasympathetic system is inhibited (e.g. vagal withdrawal) and sympathetic stimulation (flight or fight) increases and has many effects on the body. Signals are also sent to adrenal glands to release epinephrine and norepinephrine into the bloodstream. The purpose of these sympathetic hormones, which are also called catecholamines, is to stimulate the body to adjust to the increased metabolic demands of exercise.

vestibular system

The body relies on it for sensory information related to the potion of the head in space and sudden changes in the directional movement of the head. Located in the inner ear. Composed of 3 fluid-containing semicircular canals that lie at right angles to each other. Signals to the CNS the direction of the head's rotation and the position of the head during movement. Functions to coordinate many motor responses and helps stabilize the eyes to maintain postural stability during stance and locomotion.

Bone fractures

The causes are either low or high impact Low-impact trauma, such as short fall on a level surface or repeated micro trauma to a bone region, can result in a minor fracture or a stress fracture. These often occur in distance runners, track athletes, and court athletes (volleyball and basketball). These are specific signs and symptoms: Progressive pain that is worse with weight-bearing activity Focal pain Pain at rest in some cases Local swelling High impact trauma often occurs in motor vehicle accidents or during high-impact sports such as football. Require immediate medical attention. Other medical conditions such as infection, cancer, or osteoporosis can weaken bone and increase the risks for fracture. Such fractures are commonly called pathological fractures

The uppermost part of the spinal column

The cervical vertebrae has 7 cervical vertebrae. Most mobile and delicate, an the most likely to get inured

somatic nervous system

Under conscious control And carries impulses from the CNS to the skeletal muscles Reflexes are not consciously controlled

Before progressing to phase 3

The client must first demonstrate proficiency with: -performing body-weight movement sequences with proper form -core stabilization -control of the center of gravity (COG) -control of the velocity of movement

Shoulder joint

The most mobile joint in the body, consists of articulation of the head of humerus with the glen lid fossa and the associated cartilage of the scapula. 9 muscles cross the shoulder joint and insert on the humerus, with 7 of the 9 muscles arising from the scapulae (suprasoinatus, infraspinatus, suscapularis, trees minor, deltoid, trees major, and coracobrachialis). 2 arise from the axial skeleton and have no attachments on the scapulae (pectoralis major and latissimus Dorsi)

Proprioception

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement. The sensory information gathered to achieve this kinesthetic awareness comes from structures called proprioceptors, which are receptors located in the skin, in and around the joints and muscles, and in the inner ear.

Non HDL cholesterol

The difference between total cholesterol concentration and HDL cholesterol concentration in blood Strongly associated with CVD

The gonads

The endocrine glands that secrete hormones that regulate sexual characteristics and reproductive processes; ovaries in females and testes in males.

Pituitary gland

The endocrine system's most influential gland. Under the influence of the hypothalamus, the pituitary regulates growth and controls other endocrine glands. "Master gland", located beneath the brain and divided into anterior and posterior lobes. The posterior lobe releases a hormone called vasopressin, which acts on kidneys and is considered anti diuretic (substance that inhibits urine production, thereby aiding in the retention of body fluids). The posterior portion also releases oxytocin, a hormone that stimulates the smooth muscles of the reproductive organs and intestines. The anterior portion of the pituitary gland releases six hormones that affect various important bodily functions: follicle-stimulating hormone (FSH), luteneizing hormones (LH), thyroid-stimulating-hormone (TSH), adrenocorticotropin hormone (ACTH), growth hormone and prolactin.

The gut and gastric emptying

The gastrointestinal (GI) system must rapidly digest and absorb fluids and nutrients that fuel exercise. Many exercise-induced GI complaints, such as cramps, reflux, heartburn, bloating, side-stitch, gas, nausea, vomiting, and the urge to defecate, loose stool, bloody stool, and diarrhea, occur in response to 1) reduced gastric emptying 2) delayed transit time 3) decreased blood flow

Gluconeogenesis

The formation of glucose from noncarbohydrate sources, such as amino acids. Plays major role in protein synthesis.

Muscles that act at the hip

The hip joint is made up of articulation of the head of the femur with the acetabulum (the cup-shaped space created by the adjoining of three pelvic bones- the ilium, ischium, and pubis) Anterior view shows 9 muscles: iliopsoas, sartorius, rectus femoris, tensor fascia latae, pectineus, adductor longus, adductor magnus, and gracialis. Posterior view shows 12 muscles: gluteus Maximus, gluteus medius, gluteus minimus, six deep lateral rotators, and three hamstrings muscles.

Scapulohumeral rhythm

The glenulphumeral joint and the scapulothoracic articulation work together to produce coordinated flexion and extension in the sagittal plane and abduction and adduction in the frontal plane. The movement of the arm is accompanied by movement of the scapula- a ration of approximately 2 degrees of arm movement for every 1 degree of scapular movement occurs.

Aerobic exercise accounts for

The greatest impact on both oxygen uptake and carbon dioxide production

Upper-extremity segments include

The head and neck, shoulder girdle (scapulothoracic S/T articulation), shoulders, elbows, wrists and hands.

When concentrations of carbon dioxide, hydrogen, and potassium in the blood increase

The humoral receptors located in the brain and carotid and aortic arteries stimulate the respiratory control center to increase ventilation

Articulate capsule

The joint surfaces are enclosed by a sleeve or layer of fibrous connective tissue which is lined with a smooth synovial membrane

When mobility is compromised, this compensations occur

The joint will stack to achieve the desired range of motion (ROM) by incorporating movement in another plane. For example, if a client performs a bird dog exercise with hip extension (saggital plane movement) and lacks flexibility in the hip flexors, it is common to see the extended leg and hips externally rotate in the transverse plane, producing a compensated movement pattern Adjacent, more stable joints may need to compromise some degree of stability to facilitate the level of mobility needed. For example, if a client exhibits kyphosis and attempts to extend the thoracic spine, an increase in lumbar lordosis often occurs as a compensation of the lack of thoracic mobility.

Systemic circuit

The left side of the heart receives newly oxygenated blood from the lungs and pumps it to the various tissues through the body.

Creep

The lengthening that occurs during stretch

Synovial membrane

The lining of a joint that secretes synovial fluid into the joint space. Supplied with capillaries

Circuit training

The logic behind this practice was that the overall metabolic rate might remain high enough to allow cardiorespiratory training effects, while still focusing the exercises on muscular components. Need to alternate muscular training with classical aerobic training in a circuit to get full cardiorespiratory effects

Major muscles that act at the shoulder

The most mobile joint in the body, the shoulder joint consists of the articulation of the head of the humerus with the glenoid fossa and the associated cartilage of the scapula. 9 muscles cross the shoulder joint and insert on the humerus, with 7 of the 9 muscles arising from the scapulae (supraspinatus, infraspunatus, subscapularis, teres minor, deltoid, teres major, and coracobrachialis).

Arthrokinematics

The motions of joints in the body

For rotation to occur

The motive force must must contact the lever at some distance from the axis of rotation. If the motive force passes through the axis of rotation, no movement will occur

With every 10 degrees Celsius increase in body temperature

The metabolic rate doubles

Health belief model

The most accepted theory focusing on. heath beliefs. Predicts that people will engage in a health a health behavior based on the perceived threat they feel regarding a health problem and the pros and cons of adopting a new behavior. Influenced by factors: Perceived seriousness - based on severity of consequences of the problem. Perceived susceptibility- based on person's subjective appraisal of the likelihood of developing a problem. Cues to action - events, either bodily (physical symptoms) or environmental (health promotion information) that motivate people to make a change.

Oxygen delivery

The most important factor in cardiorespiratory endurance is the delivery of blood to the active cells, which is a function of cardiac output. Cardiac output (Q) is the product of HR (in beats per minute) and stroke volume (SV). At rest, cardiac output averages approximately 5 liters (1.3 gallons) per minute. During maximal exercise, this number normally increases to 20 -25 liters per minute, and can increase to up to 30 to 40 liters.

Diaphragm

The most important muscle of inspiration, which is the only skeletal muscle considered essential for life. When it contracts, it forces the abdominal content downward and forward, while the internal intercostal (groups of muscles that run between the ribs) lift the rib outward. This causes the lungs to expand. This expansion allows airflow into the lungs.

iliocostalis

The most lateral column inserts on the ribs

spinalis

The most medical column inserts on the vertebrae

G/H joint

The most mobile joint , Helps with range of motion by other components of shoulder complex (S/C, A/C, and S/T) Voluntary movement at the G/H joint is possible in all three anatomical planes: Flexion and extension in the Sagittal plane, abduction and adduction in the frontal plane, circumduction in a combination of the sagittal and and frontal planes , and internal and external rotation and horizontal flexion and extension in the transverse plane.

Eccentric (lengthening) action

The muscle is producing force and is "lengthening" or returning to its resting length from a shortened position. The muscle "gives in" to or is overwhelmed by, the external force and can be thought of as "putting on the brakes" or slowing the descent of a weight. This action occurs when an external force exceeds the contractile force generated by a muscle. E.g. the biceps brachii act eccentrically in the return phase of a biceps curl

Opposing muscle/antagonist

The muscle on the opposite side of the joint For example, the quadriceps muscle group in the front of the thigh produces knee extension. When the quadriceps contract to extend the knee, it is considered agonist muscle group. Whereas on the opposite side of the joint, the hamstrings (antagonist) is being stretched. This type of functional pairing of muscle groups is found throughout the body. Skeletal muscles come in different shapes and muscle-fiber arrangements due to muscle functionality.

Dynamic stabilizers

The muscles

Two groups of muscles at the wrist

The muscles of the anterior group serve as flexors of the wrist and pronator s of the forearm and originate mostly on the medial epicondyle of the humerus. They include the flexor carpi radialis, flexor carpi ulnaris, palmaris longus, pronator teres, and pronator quadratus. The muscles of the posterior group of the forearm serve as extensors of the wrist and supinator of the forearm and originate mostly on the lateral opicondyle of the humerus. They include the extensor carpi radialis longus, extensor carpi ulnaris, extensor carpi radialis brevis, and supinator.

Respiratory system

The muscles of the respiratory system will adaptations as exercise is performed regularly to allow for increased ventilation of the alveoli, which is where cardiovascular system interfaces with the respiratory system. Muscles involve: -the diaphragm- key breathing muscle used during passive (resting) inspiration. - the group of muscles that pull the rib cage upward during active (exercise) inspiration -he group of muscles that pull the rib cage downward during active expiration No evidence that structures of pulmonary system actually increase in size

Rotation movements

The need for thoracic mobility is greater than with pushing and pulling movements, given the three-dimensional nature of the movement patterns. If not, may compromise the shoulders and hips, and increase likelihood of injury.

Synergistic dominance

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

tidal voume

The normal amount of air inhaled or exhaled per breath. TV increases with exercise and physical activity.

The RMR - resting metabolic rate- represents

The number of calories needed to fuel ventilation, blood circulation, and temperature circulation For weight maintained, moderately active people are generally advised to consume about 1.550 times the calculated RMR. For example, a 3-year old female who is 5'6 and weight 145 lbs, engages in 40 to 60 minute of vigorous activity most of the days of the week would maintain her weight with an intake of 2,100 calories per day

Rectus femoris

The only one of the four muscles of the quadriceps femoris that crosses the hip joint Works at both hip and knee Concentric flexion —> hip flexion, knee extension or both simultaneously

Guidelines on recommended intensities that reduce risk of mortality and morbidity, but considers these points:

The quantity of exercise or physical activity may be performed in one continuous bout, or be performed intermittently and accumulated throughout the day in bouts lasting a minimum of 10 mins each While the guidelines provide recommended quantities to improve health, trainers should always place the needs and abilities of their clients first

Joint mobility

The range of uninhibited movement around a joint or body segment. Achieved by actions of the components of the joint and neuromuscular system

Anterior shoulder girdle muscles

The pectoralis minor and serratus anterior - attach the scapula to the front of the thorax. Concentric and eccentric activity in these muscles results in scapular movement on the thorax; these muscles have no attachment to the humerus, and thus do not directly cause glenohumeral motion.

Self-efficacy theory

The perception of one's ability to perform a task successfully A situation-specific form of self-confidence 6 factors: -past performances -vicarious experiences (through someone else who's been through a similar program) -verbal persuasion (positive feedback) -physiological state -emotional state -imagined experience

Lever arm

The perpendicular distance from the axis of rotation to a line drawn along the direction of the force. The lever arm length of the motive force (F) is the force arm (Fa). The lever arm length of the resistance (R) is the resistance arm (Ra). Equilibrium occurs if the force times the force arm equals the resistance times the resistance arm.

lactate threshold

The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production.

Tendon insertion point

The point where the tendon inserts on the bone does not influence muscle hypertrophy, but affects strength performance. An individual with a tendon of insertion point farther from the elbow joint axis can curl a heavier dumbbell than an individual with a tendon insertion point closer to the elbow joint.

Pelvis

The position of pelvis plays a major role in the determination of the forces applied at the lumbar spine. If the lumbar spine is correctly aligned with regard to the pelvis, and the pelvis is properly balanced in relation to legs, the forces applied to low back can be reduced.

Age-related biomechanics

The prevalence of musculoskeletal pain and joint alterations in the older adult population is remarkably high. Decreased range of motion and loss of spinal flexibility in many older adults results in a "stooped posture" that is associated with vertical displacement of COG backward toward the heels. Chair-seated work is preferred. No arm rests Aquatic exercises

Phase 2

The primary focus is to progress clients toward improved fitness by introducing aerobic intervals to improve aerobic efficiency and training movement patterns prior to loading the movement

Exercise progression two principles

The principle of overload states that when additional stresses are placed on the organs or systems (cardiovascular or muscular) in a timely and appropriate manner, physiological adaptations and improvements will occur. Progression depends on current level of conditioning, program goals, and tolerance for discomfort The principle of specificity states that the physiological adaptations made within the body are specific to demands placed upon the body- sometimes referred to as the SAID principle: specific adaptations to the imposed demands. Exercise duration is probably the most appropriate variable to manipulate initial, building the exercise session by 10%, or 5 to 10 mins every week or two over the first four to six weeks. Then frequency, then intensity. Include different modalities of training

Overload

The process of gradually adding more exercise resistance than the muscle have previously encountered. Individually determined Range of 8 to 12 reps represents approximately 70 to 80% of maximal resistence which provides an effective training overload, assuming the exercise is continued to the point of muscle fatigue. Once 12 reps is completed is it advised to add about 5% mor resistance to provide progressive overload.

Remodeling

The process of resorption and formation of bone

Frostbite

Those with diabetes and atherosclerosis are at higher risk for frostbite because circulation is already impaired

Transverse abdominis and multifidi muscles

Thought to play a vital role in providing feedback about spinal joint position, and thus forewarn the central nervous system about impending dynamic forces created in the extremities that destabilize the spine.

Exercising at higher altitudes

The relative availability (partial pressure) of oxygen in the air is reduced. A person exercising at high altitudes will not be able to deliver as much oxygen to the exercising muscles and exercise intensity will have to be reduced to keep HR in a target zone.

Transverse- horizontal extension (abduction)

The return of the humerus or femur from horizontal flexion (adduction)

Heart valves

The right and left atrioventricular valves connect the atria with the right and left ventricles, respectively. Backflow from arteries into the ventricles is prevented by the pulmonary semilunar valve (right ventricle) and the aortic semilunar valve (left ventricle).

Pulmonary circuit

The right side of the heart receives blood that is partially depleted of its oxygen content and contains an elevated level of carbon dioxide, this blood is then pushed into the lungs where it releases carbon dioxide in exchange of oxygen.

Glycemic index

The role of a particular carbohydrate in athletic performance may be determined by glycemic index (GI) GI ranks carbohydrates based on their blood glucose response:High-GI foods break down rapidly, causing a large glucose spike, low-GI foods are digested more slowly and cause a smaller glucose increase. Research says that a diet based on consumption of high-GI carbohydrates promotes greater glycogen storage following strenuous exercise Low-GI eating plan may be better for weight loss and for people with diabetes As far as heart goes, low-GI are better Find balance

Protein as fuel

The role that protein plays to fuel exercise is small Proteins must be broken down into amino acids before they can be used as a fuel source One fundamental difference between glucose found in muscle versus glucose found in liver cells is that muscle glucose is essentially trapped in the cell and cannot be released into circulation Alanine, amino acid that can be released into circulation. Alanine travels to the liver, where the amino group is removed and the pyruvates are reconstituted back to glucose, which then can be released into circulation to the exercising muscles. During prolonged exercise, this pathway can contribute significantly to the delivery of glucose to muscle cells. The process of protein metabolism during exercise is significant because of the increased conversion of amino acids to glucose helps prevent hypoglycemia, and the oxidation of certain amino acids may provide energy for muscular contraction.

Biomechanics

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

Upper extremity injuries

The shoulder joint as the largest range of motion of any joint in the body Anatomically, it consists of a shallow articulate surface, which can easily cause instability between the Afro ion and the humoral head. Due to this instability, pain in the shoulder joint is the second most frequent type of complaint, surpassed only by lumbar pain

reciprocal inhibition

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place When a contraction or active movement in an agonist is performed for more than 6 seconds, the antagonist muscle becomes inhibited (reduced muscle spindle activity), allowing it to be stretched. For example, firing the gluteus Maximus for 6 to 15 seconds reciprocally inhibits the hip flexors temporarily, thereby allowing the hip flexors to be then stretched.

Kundalini yoga

The spiritual discipline of moving energy up through the chakras.

Muscular imbalance refers to

The symmetry of the interconnected components of muscle and connective tissue, Involves: 1) equal strength and flexibility on the right and left sides of the body (bilateral symmetry) 2) proportional strength ratios in opposing (agonist/antagonist) muscle groups, although they may not be exactly equal 3) a balance in flexibility, in that normal ranges of motion are achieved but not exceeded

sliding filament model

The theory explaining how muscle contracts, based on change within a sarcomere, the basic unit of muscle organization, stating that thin (actin) filaments slide across thick (myosin) filaments, shortening the sarcomere; the shortening of all sarcomeres in a myofibril shortens the entire myofibril When a muscle fiber contracts, the energy used to drive the contraction comes primarily from a substance within the cell called adenosine triphosphate (ATP) Muscle contraction occurs when the brain and spinal cord direct motor neurons to release a neurotransmitter called acetylcholine at the neurotransmitter junction. If multiple muscle fibers are stimulated to contract at the same time, the entire muscle will contract.

Cardiovascular system (or circulatory system)

The transport system (closed-circuit system) of the body responsible for carrying oxygen and nutrients to the body and carrying away carbon dioxide and other wastes; composed of the heart, blood vessels, and blood.. Blood continuously travels a circular route through the heart into the arteries, then to the capillaries, into the veins, and back to the heart. Blood is the fluid component of the cardiovascular system. The liquid component of blood is plasma, and is responsible for carrying hormones, plasma proteins, food materials (carbohydrates, amino acids, lipids), ions (sodium chloride, bicarbonate), and gases (oxygen, nitrogen, carbon dioxide). Other than plasma contains the formed elements, such as red blood cells, white blood cells, and platelets. Blood's primary function is transportation. Cardiovascular system also plays a role in temperature regulation and acid-base balance.

mediastenum

The two lungs are separated by this space, and it contains several important organs, including the aorta, the heart, esophagus, and part of trachea.

Tidal volume

The volume of air inhaled and exhaled per breath

LOG

Theoretical vertical line passing through the COG dissecting the body into two hemispheres (in the saggital and frontal plane)

Muscular strength

There is no single assessment that evaluates total-body muscular strength. A variety of tests would be appropriate to determine strength in different muscle groups. Strength testing is important to determine muscular fitness, identify areas of weakness or imbalances, monitor rehab process, and assess training effectiveness. 1-RM bench-press test 1-RM leg-press test 1-RM squat test Contraindications: Proper form and control are necessary elements. Novice exercisers may not have the familiarity or skill to handle heavier free weights Beginning exercisers are often unsure of their abilities and tend to quit before their true maximum Proper breathing patterns are necessary. Clients should avoid the valsalva maneuver and any other form of breath-holding Individuals with hypertension and/or history of vascular disease should avoid a 1-RM testing protocol

Preparation stage

They begin to exercise but not consistent. Goal is to get to be consistent. Strategies include encouragement, support, and providing opportunities to be active.

Oxygen extraction

Third most important factor in deterring cardiorespiratory endurance is the extraction of oxygen from the blood at the cellular level for the aerobic production of ATP. The amount of oxygen extracted is the function of muscle-fiber type and the availability of specialized oxidative enzymes. E.g., slow-twitch muscle fibers are specifically adapted for oxygen extraction and utilization due to their high levels of oxidative enzymes.

The right-angle rule of the body

This model demonstrates how the human body represents itself in vertical alignment across the major joints the ankle (and subtalar joint), knee, hip, shoulder, and the head. This model allows the observer to look at individual in all three planes to note specific "static" asymmetries at the joints (front to back and left to right). Helps identify postural compensations and potential muscle imbalances

Proximal stability of the scapulothoracic region and proximal mobility of the glenohumeral joint

This stage is designed to improve stability within the scapulothoracic region during upper-extremity movements (push up and pull-type motions)

Body-weight squat test

This test assesses muscular endurance of the lower extremity when performing repetitions of a squat and stand movement. Only suitable for individuals who demonstrate proper form when performing a squat. Can be used effectively gauge relative movements in a client's lower-extremity muscular endurance. Contraindications: A deconditioned or frail clients with lower-extremity weakness A client with balance concerns A client with orthopedic issues especially in the knees A client who fails to demonstrate proper squatting technique Evaluate the depth of the squat. The thighs have to reach parallel to the floor.

Fartlek training

This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain (Fartlek is Swedish for 'Speed play'

Middle part of the spine

Thoracic 12 vertebrae Allow flexion, extension, and rotation Normal curves of the spine are cervical, thoracic, lumbar, and sacral

Promoting stability within scapulothoracic region requires

Thoracic mobility Tissue extensibility (both active and passive structures) Healthy rotator cuff muscle function Muscle balance within the parascapular muscles The ability to resist upward glide and impingement against the cioracoacromial arch during deltoid action

Triceps brachii

Three-headed structure The only muscle located in the posterior compartment of the upper arm Long head originates from the scapula, acts as a weak extensor of the shoulder. All three heads converge into one tendon that inserts on the olecranon process of the ulna. Acts as the primary extensor of the elbow.

Kripalu yoga

Three-level style hatha yoga customized to the needs of Western students.

Exercise sequence

To active core muscles by working against gravity while placing small loads on the spine by moving the hips and shoulders. First the client does core activation exercises, and breathes Have the client adopt the quadruped position with the knees under the hips and the hands under the shoulders. The client must maintain a neutral spine. Due to limb-length discrepancies between the arms and legs, the slope of the spine may range from parallel with the floor to a slight incline or decline. The goal of this exercise is to elevate one arm and/or leg 0.5 to 1 inch off the floor and perform slow, controlled extremity movements using a short lever (with a bent knee and bent elbow) without losing control of the lumbar spine. Extending the limbs too far may result in a loss of lumbar stability (increased lordosis) r force hip and shoulder rotation due to a lack of mobility within those joints, and therefore should be avoided. Encourage clients to perform this exercise adjacent to a mirror and use visual feedback to monitor and control changes in spinal position (e.g. increased lordosis) , which indicate a loss of core control. PRINT OUT table 9-2 —> exercises to reestablish core control with minimal loading on the spine during hip and shoulder movements.

Protein and amino-acid supplements

To aid in efficient digestion and absorption, most protein supplements are sod as hydrolysates, which are short amino-acid chains of partially digested protein. Whey and casein tend to be most popular. Whey, the liquid remaining after the milk has been curdled and strained, is a high-quality protein that contains all of the essential amino acids. Three varieties of whey — whey protein powder, whey protein concentrate, and whey protein isolate — all of which provide high levels of the essential and branched-chain amino acids (BCAAs) , vitamins and minerals. Whey powder 11 to 15% protein, whey concentrate is 25 to 89% protein, whey isolate is 90%+ protein. Isolate is lactose-free. Health benefits —> increased muscle hypertrophy and muscular strength (when combined with resistance training) and bone growth. Casein —> source of the white color of milk, accounts for 70 to 80% of milk protein. Exists in micelle, a compound similar to soap so that has a water-averse inside and water-loving outside. Some studies suggest that combined supplementation with casein and whey offers the greatest muscular strength movements following a 10-week intensive resistance-training program Some research supports that BCAAs (leucine, isoleucine, and valine) may enhance endurance by delaying the onset of central nervous system fatigue and contributing to increased energy availability. Glutamine, a popular nonessential amino-acid supplement, is marketed for its potential to increase strength, speed recovery, decrease frequency of respiratory infections, and prevent overtraining

Step tests (field test)

To assess cardiorespiratory fitness Require the subject to step continuously at a specific cadence or pace for a predetermined timeframe. Fitness level is determined by the immediate post-exercise recovery heart rate. Most fit individuals will (1) not work as hard as during exercise and require less effort from their heart and (2) recover from exercise faster than those who are less fit. The lower the exercising or recovery HR, the higher the level of fitness. Low cardiorespiratory challenge Not appropriate for fit individuals, as they do not differentiate fitness levels between fit and very fit individuals. May not be appropriate for: Individual who are extremely overweight, with balance concerns, with orthopedic problems (knee or low-back), who are extremely deconditioned, as the intensity of this test may require near-maximal effort, who are short in stature

Stork-stand balance test

To assess static balance by standing on one foot in a modified stork-stand position.

Sharpened Romberg Test

To assess static balance by standing with a reduced base of support while removing visual sensory information Page 186

Thomas Test for Hip Flexion/ quadriceps length

To assess the length of the muscles involved in hip flexion. This test can actually assess the length of the primary hip flexors This test should not be conducted on clients suffering from low-back pain, unless cleared by their physician Page 179

The principle challenge of hatha yoga

To become proficient at handling increasingly greater amounts of "resistance" while maintaining a steady and comfortable equilibrium of mind and body

Informed consent

To demonstrate that a client acknowledges that he or she has been specifically informed about the risks associated with the activity in which he or she is about to engage. It is primarily intended to communicate the potential benefits and dangers of the program or exercise testing procedures to the client

Thoracic spine mobility screen

To examine Bilateral mobility of the thoracic spine. Lumbar spine rotation is considered insignificant, as it only offers approximately 15 degrees of rotation

Shoulder push stabilization screen

To examine stabilization of the scapulothoracic joint during closed-kinetic-chain pushing movements

Cardiovascular adaptation

To exercise begin with the first exercise bout, but are usually not readily measurable for a couple weeks, VO2max, which is the traditional standard marker of the aerobic-training effect, increases with training but reaches a peak and plateaus within about six months.

Principle of Training: Specificity

To exercise the appropriate muscles To use appropriate resistance-repetition protocols. Effects the energy system that is most prominent during the exercise set.

Tissue temperature

To most effectively stretch a muscle, intramuscular temperature should be increased prior to stretching. A warm-up immediately prior to activity provides the body with a period of adjustment from rest to exercise and should be designed to improve performance and decrease the chance of injury. Increasing the temperature enhances the ability of collagen and elastin components within the musclotendinious unit to deform and the ability of the GTOs to reflexively relax through autogenic inhibition. Optimal temperature of muscle is 103F or 39C

Deviation 4: Shoulder position and the thoracic spine

To produce shoulder movements: collaborative function of the scapulothoracic region (the scapulae and associated muscles attaching them to the thorax) and glenohumeral joint to produce shoulder movements. While the glenulohumeral joint is highly mobile and a less stable joint, the scapulothoracic joint is designed to offer greater stability with less mobility. It is important to remember that it still contributes approximately 60 degrees of movement in raising the arms overhead, with the glenohumeral joint contributing the remaining 120 degrees. The vertebral (medial) border of the scapula is typically positioned between the second and seventh ribs and vertically about 3 inches from the spinous processes. While the glenoid fossa is tiled upward 5 degrees and anteriorly 30 degrees to optimally articulate with the head of the humerus , the scapulae usually lie flat against the rib cage

Tendons

Tough, cord-like tissues that connect muscles to bones Transmit force from muscle to bone, thereby producing movement. Consist of fibrils that are usually oriented toward the direction of normal physiological stress The amount of deformation that occurs when a stretch load is applied is called a load-deformation curve. Stretching the tendon beyond its yield point results in permanent length changes and micro trauma to the tendon's structural integrity

VO2max

Traditional standard marker of the aerobic-training effect, increases with training, but reaches a peak and plateaus within about six months. However, changes in ventilatory threshold (VT), a significant marker of metabolism that permits prediction of lactate threshold (LT) from the minute ventilation (Ve) response during progressive exercise, may continue for years. This change is attributed to capillary growth and increased mitochondrial density (size and number) in the active muscles. The capacity of the muscles to store additional glycogen increases and the ability to mobilize and use fatty acids as a fuel source is also enhanced.

4 posterior muscles that anchor the scapula

Trapezius Rhomboid major Rhomboid minor Lavator scapulae And 2 anterior: Pectoralis minor Serratus anterior

For proper functioning

Trapezius fixes the scapula as the deltoid pulls on the humerus Any movement of the humerus on the scapula will involve all or part of the deltoid

Posterior shoulder girdle muscles

Trapezius, rhomboids, and levator scapulae - attach the scapulae to the back of thorax.

Skinfold locations for women page 201

Triceps Thigh Suprailium

Decreases in arterial oxygen

Trigger the humoral receptors to signal a faster breathing rate

Diabetes

Troupe of diseases characterized by high levels f blood glucose resulting from defects in insulin production, insulin action, or both. It causes abnormalities in the metabolism of carbohydrates, protein, and fat, and when left untreated or inadequately treated, results in a variety of chronic disorders and premature death. People are at greater risk of developing chronic problems like heart disease, stroke, kidney failure, nerve disorders, and eye problems. Type 1 diabetes or insulin-dependent diabetes mellitus (IDDM), develops when the body's immune system destroys pancreatic beta cells that are responsible for producing insulin. Can occur at any age, most frequently in children or young adults. Require regular insulin delivered by injections or a pump to regulate blood glucose levels. Type 2 diabetes or non-insulin dependent diabetes mellitus (NIDDM), is the most common form of diabetes initially presents as insulin resistance, a disorder (effecting 20 year olds and older) in which the cells do not use insulin properly. Initial treatment are diet, exercise, weight loss. Gestational diabetes (GDM) is a form of glucose intolerance that occurs during pregnancy. The primary treatment is twofold- to normalize glucose metabolism and to prevent diabetes-associated complications and disease progression.

When performing lunges

Try to keep the knees aligned over the second toe so that the knee is moving in the same direction as the ankle joint

Torque

Turning effect. When a force acts on a lever at some distance from the axis of rotation The magnitude of torque is found by multiplying the amount of force by the length of the lever arm (perpendicular distance from the axis of rotation). FxFa is the torque of the motive force RxRa is the torque of the resistance Rotation occurs in the direction of the greater torque

To meet the increased demands of muscle during exercise

Two adjustments in blood flow must occur: 1) an increase in cardiac output 2) redistribution of blood from inactive organs to active skeletal muscle

Collagen

Two major properties are their tensile strength and relative inextensibility. In other words, structures containing large amounts of collagen tend to limit motion and resist stretch. Collagen fibers are the main constituents of tissues such as ligaments and tendons that are subjected to a pulling force. Its structure is based and striated. Under microscope, it is arranged in wavy bundles called fascicles. The fascicle is composed of fibrils, which in turn consist of bundles of subfibrils. Each subfibril is composed of bundles of collagen filaments.

Arthritis

Two most common types are osteoarthritis and rheumatoid arthritis Leading cause of disability in America Osteoarthritis - degenerative Joint diseases that leads to deterioration of cartilage and development of bone growth (spurs) at the edges of joints Rheumatoid arthritis is Chronic and systemic inflammatory disease and is the most crippling form. Autoimmune disease. Joint pain, swelling, stiffness, and contractures. The treatment includes medication, physical therapy, physiotherapy, occupational therapy, surgery.

Small-group training

Two or more clients Benefits: From trainer's perspective—> semiprivate training provides advantages in the areas of finance, time management,and referrals. For the client—> benefits include a lower cost per session, enhanced camaraderie among without partners, and an opportunity to receive instruction in a small-group settings from a qualified trainer.

Youth

Two primary considerations: To prevent early overspecialization and to protect against orthopedic trauma. Little focus on exercise per se, but lots of lightly structured activity as possible Training of youth athletes should be as general and diverse as possible Limit heavy training load

ACE IFT model has

Two principles training components: Functional movement and resistance training Cardiorespiratory training Each component has four phases

Measuring maximal heart rate

Two tests Most accurate way is to directly measure MHR with an EKG monitoring device during a graded exercise test (GXT). Other way is to estimate MHR by using a simple prediction equation or formula.

Muscles that are responsible for the most powerful forearm movements are

Two upper-arm anterior muscles (biceps brachii and brachialis) and one posterior upper-arm muscle (triceps brachii)

Gastrocnemius

Two-joint muscle, responsible for flexing the knee in addition to plantarflexing the ankle. Primary focus during standing calf work

Two subtypes of fast-twitch fibers

Type IIx and IIa Traditionally, the fastest type of skeletal muscle fiber in humans has been called the type IIb fiber. But then research relabeled to type IIx.

Knowledge of results

Type of feedback that provides information on progress

Essential fatty acids

Type of polyunsaturated fat that must be obtained from the diet. The body cannot produce omega-3 (linolenic acid) or omega-6 (linoleic acid) fatty acids.

Exercise and fibromyalgia

Typically people are deconditioned and shy away from exercise due to fear of exacerbating symptoms and levels of fatigue Studies show that exercise is beneficial, easing symptoms and preventing the development of other chronic conditions associated with physical inactivity. Gentle stretching should be part of the daily routine Warm-water exercises and low-impact exercises

Medical history

Update every three months

Three distinct units of trapezius

Upper Middle Lower —> because of the different directions and lines of action in its fibers The fibers of the upper are angled upward and obliquely The muscle fibers of the middle are purely horizontal in their direction and pull The fibers of the lower are activated concentrically, they will produce elevation and upward rotation of the scapula. The fibers of trapezius are activated and relaxed to cause scapular rotation. Upward rotation (arms lifted in front or out to the side) occurs as a result of upper and middle trapezius, rhomboids, and serratus anterior pulling on different aspects of the scapula. Concentric action of the lower trapezius, together with eccentric activity in the rhomboids and levator scapulae, will return the shoulder blades to their original (anatomical) position.

concentric phase

Upward (e.g. in squats) Eccentric (downward

Guidelines

Use thirst to determine fluid needs Aim for a 1:1 ratio of fluid replacement to fluid lost in sweat , 3 to 6 ounces of water for every 20 minutes of exercise Measure fluid amounts Drink fluids with sodium during prolonged exercise sessions Drink carbohydrate-containing sports drinks to reduce fatigue — with prolonged exercise, blood glucose becomes a primary fuel source Hydrate appropriate for pre-and post-event —- 17 to 20 ounces of water or sports drink two to three hours before exercise, and 10 to 12 ounces of water or sports drink within 10 mins of beginning exercise Consume water to restore hydration, carbohydrates to replenish glycogen stores, and electrolytes to speed rehydration Pay attention to environmental conditions

1.5 mile run test field test

Used by the US Navy to evaluate cardiovascular fitness levels of its personnel. Purpose is to measure cardiovascular endurance and muscular endurance of the legs. The goal is to cover the required distance in the least amount of time. Running track is a preferred setting. May not be suitable for less less-conditioned individuals. Effective pacing is importance for successful outcome. Review formula on page 229

Fick equation

Used to determine the rate at which oxygen is being used during physical activity. It states that systemic oxygen consumption is determined by cardiac output (Q), which is reflective of the amount of oxygen being delivered to the tissues, and arterial-mixed venous oxygen difference (a-vO2 difference), which is reflective of the amount of oxygen extracted by the tissues. Thus, the product of cardiac output and the a-v)2 difference determines the rate at which oxygen is being consumed. VO2= Q x a - VO2 difference Q=stroke volume x heart rate A- v O2 difference = oxygen extraction Any improvements in VO2 max as a response to training over time would have to be due to one or more of the variables on the right side of the first equation. Stroke volume at rest and during submaximal and maximal exercise increases as a result of regular training. These increases may be attributed to a greater blood volume, increased left ventricular dimensions, and reduced systemic resistance. Increased cardiac muscle contractility results from an increase in left ventricular thickness and greater diastolic filling (Frank-Starling mechanism), which makes the heart more efficient with each beat.

Curl-up test

Used to measure abdominal strength and endurance Requires the client to perform to fatigue The curl-up is preferred over the full sit-up because it is a more reliable indicator of abdominal strength and endurance and is much safer for exerciser. The full sit-up requires additional recruitment of hip flexors, which places increased loads across the lumbar spine. Many clients also included to pull on their neck in an effort to generate momentum. Most clients will be able to perform the curl-up test unless they suffer from low-back problems. Clients with low-back pain should check with their physicians prior to attempting this test Clients with cervical neck issues may find that this exercise exacerbates their pain Exhale on the way up, inhale on the way down

Speed, agility, and quickness testing

Useful in predicting athlete's potential

Plumb line instructions

Using a length of a string and an inexpensive weight (e.g. washer) trainers can create a plumb line that suspends from the ceiling. It is important to select a location that offers solid, plan backdrop or a grid pattern with vertical and horizontal lines that offer contract against the client. When conducting these assessments, the trainer should instruct a client to wear form-fitting athletic style clothing to expose as many joints and bony landmarks as possible, and have a client remove their shoes and socks. The objective of this assessment is to observe the client's symmetry against the plumb line and the right angles that the weight-bearing joints make relative to the line of gravity.

To strengthen pectoralis major

Using hand-held weights can lie supine on a mat or top of a step bench. From this position, a pectoral fly exercise involving horizontal flexion will overload the pectoralis major. Push up.

Fick equation

VO2 = Q x a-vO2 difference Amount of oxygen extracted by the tissues

In well-trained individuals

VT1 is approximately the highest intensity that can be sustained for one to two hours of exercise. VT2 is the highest intensity that can be sustained for 30 to 60 minutes in well-trained individuals.

VT2 threshold test

VT2 is equivalent to another important metabolic marker called the onset of blood lactate accumulation (OBLA), the point at which blood lactate accumulates at rates faster than the body can buffer and remove it . Increase of blood lactate happens, which represents an exercise intensity that can no longer be sustained for long periods, and represents the highest sustainable levels of intensity. Continually measuring blood lactate is an accurate method to determine OBLA and the corresponding VT2. This method of testing requires an individual to sustain the highest intensity possible during a single bout of steady-state exercise. The most accurate method to assess OBLA is to do lab testing (collecting blood). Consequently, field tests are commonly see to identify the HR response associated with VT2. The major disadvantages of field tests are that they do not assess any direct metabolic responses beyond heart rate and that they can be influenced by environmental variables (temperature, humidity, and wind). In general, the intensity that can be sustained fo 15 to 20 minutes is higher than what could be sustained for 30 to 60 minutes in conditioned individuals. This test is best performed using HR telemetry (HR strap and watch) for continuous monitoring. Use the average HR collected over the last 5 minutes to account for any cardiovascular drift associated with fatigue, thermoregulation, and changing blood volume. Multiply the average HR attained during the 15- to 20-minute high-intensity exercise bout by 0.95 to determine the VT2 estimate.

Vertical jump test

Valuable when assessing the vertical jump height in athletes who participate in sports that require skill and power in jumping (basketball, volleyball, or football)

Body composition evaluation

Vanity is a common reason why many clients desire to lower their body-fat levels Quarterly assessments are appropriate

Peripheral vascular disease

Vascular disease affecting blood vessels outside of the heart and especially those vessels supplying the extremities. Caused by atherosclerotic lesions in one or more peripheral arterial and/or venous blood vessels and is an important medical concern. Risk factors are similar to CAD and include hyperlipidemia, smoking, hypertension, diabetes, family predisposition, physical inactivity, obesity, and stress. One of the most common forms of PVD is peripheral artery occlusive disease (PAOD), which results from atherosclerosis of the arteries of the lower extremities. Many individuals with this disease can only walk for a little bit before needing a rest. Need to do a pain level when training.

Function of cardio respiratory system

Ventilatory control Aerobic exercise results in significant increases in oxygen to working tissues, carbon dioxide returned to the lungs, and minute ventilation (measured as air breathed per minute Ve).

longitudal axis

Vertebral column

Ornish deit

Very high carbohydrate

Pectoralis major

Very large muscle that makes up the majority of the muscle mass on the anterior chest wall Three sections: clavicular, sternum, and costal Prime mover in glenohumeral adduction, internal rotation and horizontal flexion

Atkins diet

Very low carbohydrate

Heat syncope

Very similar to Heat Exhaustion but body temperature, Water & salt balance are all normal Decrease in stroke volume, cardiac output, and blood pressure

Go over page 164

Vitamins

Vitamins and minerals

Vitamins that are important for optimal athletic performance: -iron is necessary for the synthesis of hemoglobin and myoglobin, iron-protein complexes that deliver oxygen from the lungs to the working muscles. -zinc is important for immune function, protein synthesis, and blood formation. It is readily lost from the body following strenuous exercise, especially in hot and humid environments - vitamin B12 is important for the normal metabolism of nerve tissue, protein, fat, and carbohydrate -riboflavin is an essential nutrient for energy production. Used during muscular fatigue. -vitamin D is necessary for calcium absorption, bone growth, and mineralization - calcium is important to blood clotting, nerve transmission, and muscle stimulation

waist to hip ratio

WHR helps differentiate android (or apple-shaped) individuals from those who are gynoid (or pear-shaped). Those who are android have greater health risk To determine client's WHR, the waist measurement is divided by the hip measurement. Males : <0.85 excellent , >0.95 at risk Females: <0.75 excellent, >0.86 at risk For every 1 inch increase in waist circumference in men, the following associated health risks are found: Blood pressure increases by 10% Blood cholesterol leve; increases by 8% High-density lipoprotein (HDL) decreases by 15% Triglycerides increase by 18% Metabolic syndrome risk increases by 18% Many of the tests measuring body size and proportions can be used in conjunction with body-composition testing

Group waiver

Waiver that includes lines for multiple signatures

Osteoporosis

Wakening of the bones More than 50% of all women and 20% of all men over the age of 50 will suffer osteoporotic fracture Mostly affects elderly women Nutrition therapy for the prevention and treatment of osteoporosis includes adequate calcium intake, which is modestly correlated with none mineral density, and adequate vitamin D intake. Vitamin D deficiency is associated with higher bone turnover, reduced calcium absorption, and decreased bone mass. Adequate vitamin K intake might also help decrease fracture risk.

Stroke warning signs

Walk: is the person's balance off? Talk: is the person's speech slurred or face droopy? Reach: is one side weak or numb? See: is the person's vision all or partially lost? Feel: Is the person's headache severe?

Talk test - heart rate training zones

Warm up Increase incrementally ... on a treadmill increase by 1% grade (incline) Recite something a client is familiar with Is it easy, uncomfortable or hard Exercise only 60-120 seconds per stage Zone 1- first ventilatory threshold, in between easy and difficult to speak Second ventilatory threshold is where Onset of blood lactate accumulation occurs VT2 -talking is challenging, can only exercise at this stage for 20-30 mins max

Components of training session

Warm up Conditioning phase Cool down phase

Choosemyplate.gov

Website providing nutritional information

Group exercise

Were once dominant modes of group exercise Music is important. If fast-tempo music is used, the exercise intensity may be higher than intended.

Key concept

When a personal trainer is deciding on an appropriate strength test, any 1-RM test should be chosen with thoughtful consideration 1-RM tests should only be performed during phase 3 or 4 of the ACE IFT Model. A certain amount of risk is associated with maximal exertion, such as musculoskeletal injury or worse.

Erector spinae group

When acting bilaterally and concentrically the group muscles (iliocostalis, longissimus, and spinalis) will produce trunk extension and hyper extension. These muscles also act eccentrically to control flexion of the spine from a standing position, as when bending over to pick up the morning news paper. When these muscles are stimulated unilaterally, they cause lateral flexion to that same side. Low activity level when standing Exercises to strengthen: prone trunk hyper extension lift, bird dog. Exercises to stretch and mobilize: cat position, camel position

Muscular imbalance

When it is present on all sides of the cylindrical trunk, the neutral spine position can occur. However, a problem in one muscle group often creates problems in the opposing muscle group. If one muscle group is too tight (inflexible), it may pull the body out of the neutral position, causing increased stress and a tendency toward imbalance on the opposite side of the body.

General plane motion

When motions at various joints are simultaneously linear and rotary The whole body is in a linear motion when a person rides a bicycle, while some body segments also experience rotary motion around the joints (knees, hips, ankles). The body as a whole undergoes rotary motion during a somersault or a cartwheel. At the same time the person is in linear motion across the floor.

Isometric action

When muscle tension is created but no apparent change in length occurs

Muscular balance and imbalancw

When muscular balance is present on all sides of the cylindrical trunk, the neutral spine position can occur . However, a problem in one muscle group often creates problems in the opposing muscle group If one muscle group is too tight (inflexible), it may pull the body out of the neutral position, causing increased stress and a tendency to toward imbalance on the opposite side of the body.

Translators or linear motion

When object in motion is not tied down and moves in a straight line. All parts move in the same direction and at the same speed

AT- anaerobic threshhold

When someone accedes AT, lactose accumulates in the blood, hyperventilation begins to occur

Co-contraction

When the agonist and antagonist contract together and a joint must be stabilized The muscles that co-contract to protect a joint and maintain alignment are called stabilizers.

Concentric action

When the muscle acts as the motive force, it shortens as it creates muscle tension

Eccentric action

When the muscle acts as the resistive force, it lengthens as it creates muscle tension

Inflammation

When the tissues in the body (muscles, tendons, and ligaments) become inflamed, they will elicit specific signs and symptoms. Very important for clients post-injury and post-surgery. Pain Redness Swelling Warmth Loss of function

Special considerations for 1RM testing

When working with an inexperienced exercisers or individuals with health considerations that would preclude them from performing a 1-Rm test, it is appropriate to assess strength using submaximal efforts that do not exceed 10 repetitions. Submaximal tests that exceed 10 reps assess muscular endurance and not muscular strength.

Acute responses to flexibility traning

Whenever a tissue is subjected to a force, a change in the shape of the tissue may occur. These changes are called deformations. The extent of deformation depends on a variable such as the type of tissue, the amount of force applied, and the temperature of the tissue. When a tensile, or horizontal, force is applied to a tissue, its length is increased. This lengthening is called tensile deformation. "Stretching" refers to the process of elongation and "stretch" refers to the elongation itself.

Pelvis

Where most of the muscles that act at the hip arise from

Dynamic balance

While the ground and many unstable, static balance-training devices are considered proactive (where one can generally anticipate balance needs), there are also dynamic, unstable devices that are considered reactive and can be utilized to train balance (where body has to react to the changing surfaces)

Unilateral concentric activation of the right and left rectus abdominis

Will result in lateral flexion of the trunk. Highly effective exercises to develop this muscle are posterior pelvic tilts, supine ab curls, reverse ab curls and ab crunches.

Ballistic (plyometric) push up

With a clap. Elicit a higher muscle activation in upper-extremity and core musculature than did push-ups performed with hands on stable surfaces

Minerals can interfere

With absorption of other minerals For example, zinc absorption may be decreased through iron supplementation When a mineral is not absorbed properly, deficiency may develop

Deviation 5: Head Position

With good posture, the earlobe should align approximately over the acromion process, but given the many awkward postures and repetitive motions of daily life, a forward-head position is very common. Use Sagittal view to observe presence of imbalance Align the plumb line with the AC joint (acromioclavicular joint), and ear. A forward-head position represents tightness in the cervical extensors and lengthening of the cervical flexors. An alternative option to observe forward-facing head position is via alignment of the cheek bone and the collarbone. With good posture, the should almost be in vertical alignment with each other.

Gender differences in thermoregulation

Women of comparable aerobic fitness and hear acclimatization appear to tolerate heat at least as well as men. Sweating is the most distinct difference in thermoregulation. Women have more surface area for their body weight (less lean, dense mass), they rely more on conduction, convection and radiation to regulate body temperature than men do, who generate greater quantities of heat. Women tend to sweat less than men, and start to sweat at higher skin and core temperatures. Women have heat tolerance similar to men. —-> all this due to using circulatory mechanisms (shunting more blood to the cooler periphery) for heat dissipation, whereas men use evaporation. With exposure to cold, also little difference between men and women.

The rhomboid major and minor

Work together as one functional unit Fibers of these muscles run upward and obliquely from the spine to the vertebrae border of the scapula. Adduct and elevate scapulae Effective exercises: bent-over rows, pulley-machine weights or the use of a rowing ergometer

Oblique muscles

Work together to rotate the trunk. Rotation of the trunk to the right involves simultaneous contraction of the right internal oblique and the left external oblique.

Collagen fibers and elastic fibers

Work together to support and facilitate joint move,ent, as they are both found in connective tissues such as tendons and ligaments

Aldosterum (Adrenal)

Works to limit sodium excretion in the urine to help maintain electrolyte balance during exercise

Dietary guidelines

Www.dietary guidelines.gov Key guidelines: Follow a healthy eating pattern across the lifespan Focus on variety, nutrient density, and amount Limit calories from added sugars and saturated fats and reduce sodium intake Shift to healthier food and beverage choices Support healthy eating patterns for all

Tai Chi

a Chinese system of slow meditative physical exercise designed for relaxation and balance and health

Executive summary

a brief overview of the entire marketing plan Business concept Financial information (emphasis on return on investment (ROI)) Current business position (trainer's information, such as experience in the field) Major achievements

Sole proprietorship

a business owned and managed by a single individual Does not require any formal paperwork, and minimal ongoing paperwork is necessary

Heat index

a combination of temperature and humidity

Angina

a condition of episodes of severe chest pain due to inadequate blood flow to the myocardium. This pain can be accompanied by shortness of breath, sweating, nausea, and palpitations.

Linear periodization

a consistent training protocol within each microcycle and changes the training variables after each microcycle.

Lyengar yoga

a form of yoga that aims to develop flexibility, strength, balance, and stamina using props (belts, blocks, blankets, and chairs) to aid in the correct performance of asanas, or yoga postures

Cortisol

a glucocorticoid stress hormone of the adrenal cortex, Stimulates fatty acids mobilizations from adipose tissue Mobilizes glucose synthesis in the liver Decreases the rate of glucose utilization by cells Increase with exercise intensity and with increase of physiological stress High levels: - excessive protein breakdown -tissue wasting -negative nitrogen balance, and abdominal obesity

Subtalar joint

a joint in the ankle found between the talus and calcaneus Allows inversion and eversion of the foot.

Body mass index

a measure of body weight relative to height Page 208 to see measures BMI= weight (kg) / height 2 (m) or weight (lb) divided by height (2) in x 703 To convert from pounds to kilos is divide by 2.2 To convert height from inches to centimeters and then to meters, by multiplying by 2.54 and then dividing by 100 As MBI increases, so do health risks. A BMI greater than 25 increases a person's risk for cardiovascular disease, metabolic syndrome, hypertension, and type 2 diabetes. Calculation is quick and inexpensive.

grade 2 strain

a number of muscle fibers have been torn, and active contraction of the muscle is extremely painful Moderate Mild swelling, and noticeable loss of function , possible bruising

Achilles tendinitis

a painful inflammation of the Achilles tendon caused by excessive stress being placed on that tendon, can lead to partial tear or complete tear Factors: Age Pes cavus Pes planus Leg-length discrepancies Lateral ankle instability Errors in training Prior injuries Poor footwear Muscle weakness Poor flexibility Symptoms: Individuals complain about pain that is 2 to 6 cm above the tendon insertion into the heel. Starts with morning pain that is sharp or burning, then increases with more vigorous activity. Control pain and inflammation by using modalities (ice), rest, and oral anti-inflammatory medication. Monitor client's symptoms Gradual, pain-free return to activity is indicated for this condition. Modifications in training and environment, restoring proper length to the calf muscle, avoid overexrtion. Controlled eccentric strengthening to the calf can be beneficial.

Vegan

a person who does not eat food from any animal source

Body mass index (BMI)

a ratio that allows you to assess your body size in relation to your height and weight

Sympathetic nervous system

a set of nerves that prepares the body for action in challenging or threatening situations

Blisters

a small bubble on the skin filled with serum and caused by friction, burning, or other damage.

Fibromyalgia

a syndrome characterized by fatigue and chronic pain in the muscles and in tissues surrounding the joints Aches and pains similar to flu-like exhaustion Multiple tender points Stiffness Decreased exercise endurance Fatigue Muscle spasms Paresthesis

Ballistic stretching

a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked Used in athletic drills and in pre-training warm ups. Bouncing movement usually trigger stretch reflex and may be associated with an increased risk for injury. This type is not highly advocated to do with clients. "Ballistic activities may play a vital role in the conditioning and training of the athlete". They should be preceded by static stretching and confined to a small range of motion, no more than 10% of static range.

lordosis

abnormal anterior curvature of the lumbar spine (sway-back condition) Seen in many gymnasts

Arteriosclerosis

abnormal hardening of the walls of an artery or arteries due to plaque accumulation, which is commonly seen in older adults, contributes t arterial rigidity and decreases the arteries' ability to expand. —> causes increases in blood pressure. Arteries—> arterioles—> capillaries

Autogenic inhibition

activation of a GTO inhibits a muscle spindle response When a static stretch initially performed (low-force, longer duration) the small change in muscle length stimulates low-grade muscles spindle above and a temporary increase in muscle tension This low-grade muscle response progressively decreases due to a gradual desensitization of the muscle spindle activity as the duration of the stretch progresses. This response is referred to as stress-relaxation. After 7 to 10 seconds of a low-force stretch, the increase in muscle tension activates a GTO response Under GTO activation, muscle spindle activity and any tension in the muscle are temporarily inhibited, lowing further stretching. Now that the muscle tension is removed, holding the stretch beyond 10 seconds places stresses along collagen fibers, remodeling them as they pull apart (plastic deformation) an lengthen the tissue. After terminating the stretch, the muscle spindle quickly reestablishes its stretch threshold again (70% recovery) Repeating the static stretch a finite number of times produces gradual increase in muscle extensibility

Medial compartment

adductor compartment 5 muscles: adductors magnus, longus, brevis, pectineus, gracialis Adduct hip joint Gracialis contributes to flexion at the knee

Rhomboid muscles

adducts and rotates scapula laterally (downward) Both rhomboid major and minor muscles are used in pull-up movements. When the pull-up movement begins, the rhomboids draw the medial border of the scapulae down and back toward the spinal column.

Pectineus

adducts, flexes, and medially rotates thigh Short muscle that crosses the anterior hip

Muscular power

amount of work performed by muscles in a given period of time. Product of muscular strength and movement speed. Training with medium resistence and moderate-to-fast movement speeds produces the highest power output and is the most effective means for increasing muscular strength .

Heimlich maneuver

an emergency procedure to help someone who is choking because food is lodged in the trachea

Isometric exercise

an exercise in which muscles contract but very little body movement takes place

The axis of rotation

an imaginary line about which a turning body such as earth rotates. It intersects the center of the joint and is perpendicular to the plane of movement. The axis of rotation is in the frontal or coronal plane (side to side) for movements occurring in the Sagittal plane. The axis of rotation is in the sagittal plane (anterior-posterior) for movements occurring in the frontal plane. The axis of rotation is called longitudal (superior-inferior) for movements occurring in the transverse plane.

Plantar fasciitis

an inflammation of the plantar fascia on the sole of the foot Most common cause of heal pain and heel spur formation. More common in obese individuals and people who are on their feet for long periods of time. Risk factors: Pes planus Pes cavus Overtraining Improper footwear Obesity Unyielding surfaces Symptoms Pain in the medial side of the heel Lessens with increasing levels of activity during the day Pain gets worse towards the end if get day Management: Modalities Oral inflammatory medication Heel pad or plantar arch Stretching Strengthening exercise The goal is to challenge the client but not excessively load the foot Stretch gastrocnemius, soleus, plantar fascia

Shaping

an operant conditioning procedure in which reinforcers guide behavior toward closer and closer approximations of the desired behavior

Physical activity

any bodily movement produced by skeletal muscles that results in energy expenditure

Muscle strains of the hip (adductor strains)

are common in sports such as ice hockey and figure skating that require explosive acceleration, deceleration, and change of direction with a lateral movement component. Initial "pull" of the muscles inside the thigh, followed by intense pain and loss of function. Risk factor is muscle imbalance between the hip adductors and abductors

Trunk flexor endurance test

assesses muscular endurance of deep core muscles (transverse abs, quadratus lumborum, erector spinae) Timed test involving a static, isometric contraction of the anterior muscles, stabilizing spine until the individual exhibits fatigue and can no longer hold the assumed position. This test may not be performed for individuals who suffer from low-back pain, have had recent back surgery, and or are in the midst of an acute low-back flare up. Page 188

Trunk lateral endurance test

assesses muscular endurance of the lateral core muscles (transverse abs, obliques, quadratus lumborum, erector spine Page 189

trunk extensor endurance test

assesses muscular endurance of the torso extensor muscles (erector spinae, logissimus, ilicostalis, and multifidi)

aneurysm

ballooning of a weakened portion of an arterial wall

Osteoblasts

bone forming cells

Macro minerals

calcium, potassium, phosphorus, magnesium, sodium, sulfur, chlorine

CKC

closed kinetic chain These movements are considered more functional as they closely mimic daily activities. Load and compress joints, increasing kinestetic awareness and proprioception, which results in improved parascapular and shoulder stability. Many are too challenging for deconditioned individuals

Stages of learning

cognitive (when clients try to understand the new skill) associative (clients master the basics, and are ready for more specific feedback that will help them refine the motor skill) autonomous (clients are performing motor skills effectively and naturally, and personal trainer is doing less teaching and more monitoring ).

Keyman insurance

compensates a business for the loss of a person who performs a unique and valuable function

Grade 3 strain

complete rupture of the muscle has coccured, significant impairment of movement, pain is intense but quickly diminished because of complete nerve fiber separation - most common in bicepts tendon and achilles

Chronic fatigue syndrome (CFS)

complex chronic disorder marked by severe fatigue unrelieved by rest, often worsened by mental or physical activity; sometimes called chronic fatigue and immune dysfunction syndrome (CFIDS) Treatment is focused on providing symptoms relief and improving function , it may include: Moderating daily activity Gradually progressing exercise CBT Depression treatment

Dyspnea

difficult or labored breathing A trauma such as blow to the chest in boxing or a barbell dropped on the chest during a bench press could cause air to escape the lungs and move into the pleural space. Other causes can be emotional stress, asthma, and airway obstruction. Heart problems can cause dyspnea. How the trainer should react to the situation is determined by the severity of breathing difficulty, the cause, and how suddenly the onset occurred.

Carpal tunnel syndrom

compression of the median nerve as it passes between the ligament and the bones and tendons of the wrist Most frequent syndrome Most common in females , peak age of 40 to 60 Anything that narrows carpal tunnel can result in this syndrome Starts gradually with pain, weakness, or numbness in the radial three-and-half digits of the hand and the palmar aspect of the palm Night and early morning pain or burning Loss of grip strength and dropping of objects Numbness or tingling in the palm, thumb, index and middle fingers Long term affects may include atrophy of the thumb side of the hand, loss of sensations, and parenthesis Exercise program should emphasize regaining strength and flexibility of the elbow, wrist, and finger flexors and extensors Avoid wrist flexion or extension

Training volume

cumulative work completed during each resistance training session Repetition-volume calculation: volume-Sets x repetitions (for either the muscle group or session) Load-volume calculation: volume= exercise weight load x repetitions x sets (and then summing total for each muscle group or the entire session) Training volume provides a reasonably good indication of the energy used in a workout Client's fitness status provides a good indicator of their training volume

Sagittal plane - flexion

decreasing the angle between two bones

Heart rate reserve

difference between maximum heart rate and resting heart rate

Orthopnea

difficulty breathing when lying down

Antihypertensives

drugs used to lower blood pressure Examples are beta blockers (prescribed for cardiovascular and other disorders)—> block effects of catecholamines Calcium Chanel blockers —> prevent calcium-dependent contraction of the smooth muscles in the arteries, causing them to dilate, which lowers BP Angiotensin-converting enzyme (ACE) inhibitors Angiotensin-II receptor antagonist Diuretics - increase excretion of water and electrolytes through kidneys

Isotonic training

during this type of exercise, the muscle contraction includes both shortening and lengthening of the muscles and movement at a joint

Fast acting hormones

epinephrine, norepinephrine, insulin, and glucagon Quickly return blood glucose concentrations back to normal after the body experiences a stressor, such as exercise

Cathecholamines

epinephrine/norepinephrine; (give you eneergy during the fight or flight response) Prepare and regulate the body's cardio respiratory function during exercise. Hormones of sympathetic nervous system Adrenal gland- two glands atop of each kidney - adrenal medulla which secretes catecholamines, and adrenal cortex which secretes steroid hormones Epinephrine is the primary hormone released by the adrenal medulla. Under its influence occur: 1) the strength of cardiac contraction increases, resulting in increased cardiac output 2) generalized vasoconstriction in non-exercising muscles acts to increase total peripheral resistance, ensures an appropriate driving pressure to force blood to the organic most vita; for physical activity 3) epinephrine, but not norepinephrine dilates respiratory passages to aid in moving air into and out of lungs, and reduces digestive activity and bladder emptying during exercise 4) blood glucose concentration is also influenced by the release of epinephrine (stimulates the mobilization of stored carbohydrates and fats for purposes to make energy). Epinephrine stimulates the production (gluconeogenesis) and release (glycogenolysis) of liver glycogen. It also stimulates glycogenolysis in skeletal muscles. Epinephrine also increases blood fatty-acid levels by promoting lipolysis (the breakdown of triglycerides in adipose tissue to free farry acids (FFAs) for use as fuel) 5) epinephrine effects the central nervous system by promoting a state of arousal and increased alertness to permit "quick thinking" to help cope with the impressing stressor (or exercise activity)

4 types of tissue

epithelial, connective, muscle, nervous

EPOC

excess post-exercise oxygen consumption; another term for oxygen debt. As cardiac output, blood pressure, and respiratory ventilation return to resting levels, oxygen consumption slowly declines, but is still elevated above resting levels. The energy produced during this time is used to replenish the depleted phosphagens, to eliminate accumulated lactate if it has not already been cleared from the blood, and to restore other homeostatic conditions.

kyphosis

excessive outward curvature of the spine, causing hunching of the back. Swimmers back

Lacto-vegetarian

excludes animal flesh and eggs but does include dairy products

isokinetic exercise

exercise involving muscle contractions with resistance varying at a constant rate

concentric training

exerting more force than is placed on it, results in shortening of muscle

Business description

expands on the executive summary; describes the business in much greater detail Mission statement Business model Current status of the market How the business fills the need of the market Management team Structure of the business

Syncope

fainting Due to lack of blood flow to the brain Causes can be emotional stress, severe pain, dehydration/heavy sweating, overheating, exhaustion Drink plenty of fluids

Brachioradialis

flexes the forearm at the elbow and supinates and pronates the forearm at the joint between the radius and ulna so the forearm is in a neutral position

4 angular movements

flexion- movement in which the bones comprising a joint move toward each other in the Sagital plane, decreasing the joint angle between them. Example: bring the forearm upward toward the upper arm, as in elbow flexion. extension, opposite of flexion, causes the angle between two adjoining bones to increase in the Sagittal plane. Example: starting with the calf upward toward the back of the thigh and moving it downward away from the thigh, as in knee extension. abduction - part of the body is moved away from the midline of the body, such as lifting an arm or leg away from the side of the body. adduction - movement of body part toward the midline of the body, such as lowering an arm or leg from an abducted position toward the side of the body.

Valsalva maneuver

forcible exhalation against a closed glottis, resulting in increased intrathoracic pressure

Cardiac muscle

forms the walls of the heart and contracts to circulate blood Involuntary Striated in appearance

Phase 2: movement training

functional movement and resistance bend and lift pushing pulling rotational 2- 8 weeks

Self-myofascial release (SMR)

gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition Small, continuous, back-and-forth movement on a foam roller or similar device, covering an area of 2 to 6 inches over the tender region for 30 to 60 secs Resets the proprioceptive mechanisms of the soft tissue. Helps reduce hyper tonicity (tightness) within underlying muscles and fascia, improving ROM

4 types of movement in synovial joints

gliding - move back and fort upon each other. Example: articulation between the head of a rib and the body of it's associated vertebrae angular movements - increase or decrease in the angle between two adjoining bones. rotation- motion of a bone around a central (longitudal axis) circumduction - certain joints such as the shoulder and hip, are capable of incorporating all four angular movements to create one big motion. Movement is actually a sequential combination of flexion, extension, abduction, and adduction. Example: swimmer performing arm circles as a warm-up prior to diving in the pool—> circumduction of shoulder joints

Monosaccharides

glucose, fructose, galactose Single sugar molecules

Medial epicondylitis

golfer's elbow Overuse or repetitive trauma injury of the wrist flexor muscle tendons near their origin on the medial epincondyle These conditions are common for 30-55 years old

Absolute strength

greatest amount of weight that can be lifted at one time In sports science, this is defined as a one-repetition maximum (1-RM).

Normal sinus rhythm

heart rhythm originating in the sinoatrial node with a rate in patients at rest of 60 to 100 beats per minute

Hypercholesterolemia

high levels of cholesterol in the blood Saturated fat converted to cholesterol in the liver is the main reason for this. Fat-soluble, so it needs water-soluble carrier protein to transport it through bloodstream. When it combines with this protein en route to the body's cell, it is termed LDL. LDL is susceptible to getting stuck in the bloodstream, and clogging the arteries, thus forming a plaque and causing atherosclerosis

high velocity

high speed

The elbow joint

hinge joint formed by humerus, ulna, and radius The articulation of the radius and ulna with each other must be considered, since these two bones are responsible for pronation and supination of the forearm. Actins that occur at the elbow joint primarily come from contractions of muscles located in the upper arm. Two upper-arm anterior muscles (biceps brachii and brachialis) and one posterior upper arm muscle (triceps brachii) are responsible for most powerful forearm movement.

Essential amino acids

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

transverse plane

horizontal division of the body into upper and lower portions

Articulate cartilage

hyaline cartilage that covers ends of bones in synovial joints

Hormonal changes

in general, the hormonal response to a given exercise load declines with regular endurance training.

Bursitis

inflammation of a bursa usually caused by a blow or friction Due to acute trauma, repetitive stress, muscle imbalance, or muscle tightness on top of bursa Affects the shoulders, hips, knees

fascitis

inflammation of the fascia around a muscle Occurs in the bottom or back of the foot and has been linked to various intrinsic and extrinsic factors.

infrapatellar tendinitis

inflammation of the patellar tendon at the insertion into the proximal tibia "Jumpers knee" common in basketball, volleyball, and track and field Causes are improper training, sudden change in training surface, low-extremity inflexibility, and muscle imbalance Signs and symptoms: Pain at the distal kneecap, pain with running, walking stairs, squatting, or prolonged sitting Management: Avoiding aggravating activities (plyometrics, prolonged sitting, deep squat, deep squats and running) Modifying training variables (frequency, intensity, and duration) Proper footwear Physical therapy Knee bracing Arch supports Foot orthotics Client education Oral anti-inflammatory medication Modalities (heat and ice) Goal is to restore flexibility and strength in lower extremity and addressing tightness in quadriceps Stretching of IT band, hamstrings and calves Exercises should focus on restoring strength throughout the hip, knee and ankle.

Tendinitis

inflammation of the tendons caused by excessive or unusual use of the joint Common in the shoulder, elbows, knees and ankles Some experts refer to this as tendinopathy

Sphygmomanometer

instrument to measure blood pressure

Laceration

jagged wound

Long bone structure

long bones consist of: diaphysis- shaft (Hollow space inside diaphysis is called medullar cavity, which is used as a storage for fat and is called yellow bone marrow cavity, it is lined by a thin connective tissue layer called endosperm) (Diaphysis and outer layer of epiphyses are made of cortical bone, and trabecular bone is concentrated in the central regions of the epiphyses) epiphysis- two ends, proximal and distal epiphyseal plate/line periosteum- dense connective tissue layer covers the outer surface of bone and is well supplied with blood vessels and nerves, some of which enter the bone.

long bones

longer than they are wide, long axis Most bones of the limbs (humerus, radius, ulna, femur, tibia, fibula, phalanges)

Insulin (pancreas)

lowers blood glucose level

Body volume

measure of body size estimated by water or air displacement

external motivation

motivation that is provided by the encouragement of someone or something else

Frontal- elevation

moving ot a superior position only at the scapula

sarcoplasmic hypertrophy

muscle hypertrophy as a result of an increase in sarcoplasm Does not result in greater contraction force Increases size of the muscle

myofibrillar hypertrophy

muscle hypertrophy as a result of increased protein synthesis in the myosin and actin myofibrils Results in greater contraction force

Heat cramps

muscle spasms that result from a loss of large amounts of salt and water through perspiration

Muscle srain

muscle tear caused by violent contraction Tear of the muscle fibers The client may report tightness or tension "Tear" or "pop" that leads to immediate pain and weakness in the muscle Swelling, discoloration (ecchymosis), and loss of unction Frequent in the lower extremity and primary occur in major muscle groups such as hamstrings, groin, calf. Risk factors are poor flexibility, poor posture, muscle imbalance, improper warm-up, and training errors

Prime mover/ agonist

muscle that produces most of force during a joint action

Myofibrils

protein structures that make up muscle fibers The dark bands, called A bands, contain protein filament myosin. The light bands, called I bands, are where the protein filament actin is located. Crossing the center of each I band is a dense Z line that divides the myofibrils into a series of repeating segments called sarcomeres.

Lordotic curvature

natural spinal curve where cervical region convexs anteriorly and lumbar region concaves posteriorly

factors affecting physical activity participation

personal attributes (education, age, history of participation is the most important one) environmental factors (situation, access to facility, not enough time, social support) physical activity factors (related to activity , intensity level and injury) moderate activity is best.

Trendelenburg

position on back feet elevated higher than head

Growth Hormone (GH)

regulates the growth of the body In the pituitary gland Plays a major role in protein synthesis Supports the action of cortisol by decreasing glucose uptake by the tissues, increasing FFA mobilization, enhancing gluconeogenesis in the liver. The effect of these actions is to preserve blood glucose concentration, thus augmentin performance during prolonged exercise. Growth hormone increases are more dramatic for previously sedentary exercisers compared to fit exercisers.

Motor learning

relatively permanent gains in motor skill capability associated with practice or experience

Statue of frauds

requires certain contracts to be in writing

RICE

rest, ice (10-20 mins), compression, elevation (6 to 10 inches, or 15 to 25 cm about the level of heart)

Lateral rotation

rotation away from the midline

Dietary Reference Intakes (DRIs)

set of recommended intakes for each nutrient published by the Institute of Medicine

Static stretches

should be taken to the point of tension, with clients performing a minimum of four repetitions and holding each repetition for 15 to 60 seconds

Chondromalacia

softening of cartilage behind the patella, resulting inflammation and pain. Has been associated with improper training methods (overtraining or poor running style), sudden changes n training surface (from grass to concrete), lower extremity muscle weakness or tightness, and even foot everpronation (flat feet).

Grade 1 strain

some fibers have been stretched or actually torn resulting in tenderness and pain on active ROM, movement painful but full range present Mild strain

Grade 1 ligament sprain

some pain, minimal loss of function, no abnormal motion, and mild point tenderness Microscopic tear RICE

Product goal

something achieved, like weight loss or a resistance lifted on a strength training machine

Contemplation stage

stage of change in which people are considering changing behavior but we not ready to make a move. Goal is to get a person to some type of activity. Strategies include providing specific information about activity, such as exercise options, or give trial passes at a gym

precontemplation stage

stage of change in which people are unwilling to change their behavior. Techniques are educating about risks and benefits of exercising or not exercising.

SWOT analysis

strengths, weaknesses, opportunities, threats

Cortisol

stress hormone released by the adrenal cortex Stimulates FFA mobilization from adipose tissue, mobilizes glucose synthesis in the liver, and decreases the rate of glucose utilization by the cells It's production increases with exercise intensity and with increasing levels of stress placed upon the body's physiological systems. Extremely high levels of cortisol occur after long-duration events such as a marathon. Plays a role in tissue recovery and repair However, prolonged elevations in blood cortisol levels have been linked with excessive protein breakdown, tissue wastin, negative nitrogen balance, and abdominal obesity. Individuals who follow very low-carbohydrate, low-calorie weight-loss diets often experience ketosis

Aponeurosis

strong sheet of tissue that acts as a tendon to attach muscles to bone

Kinesiology

study of human movement

Kinematics

study of motion

phosphagen system

supplies energy very quickly and is the primary source of energy for very high-intensity exercise

SITS (rotator cuff)

supraspinatus, infraspinatus, teres minor, subscapularis

Girth Measurements

technique to assess body composition by measuring circumferences at specific body sites Is not only good predictor of health problems (waist circumference correlates to heart disease) but an overall body assessment will also provide motivation as clients see changes in their body dimensions. Page 209 Measurements must be made with non-elastic, yet flexible tape The tape should be snug against the skin's surface without pressing into subcutaneous layers

Elbow Tendinitis

tennis elbow, painful musculoskeletal condition that may follow repetitive use of the superficial extensor muscles o the forearm, pain felt over lateral epicondyle and radiates down the posterior surface of the forearm, pain when opening door or lift a glass Two of the most common injuries are lateral and medial epicondylitis Symptoms: Nagging elbow pain during activities such as shaking hands, turning door knobs, lifting, cooking Avoid repetitive elbow and wrist flexion/extension activities Teach clients to regain strength and flexibility of the flexor/pro actor and extensor/supination muscle groups of the wrist and elbow Avoid high repetition activity at the elbow and wrist

transient hypertrophy

the "pumping up" of muscle that happens during a single exercise bout, resulting mainly from fluid accumulation in the interstitial and intracellular spaces of the muscle

Autoregulation

the ability of tissues to regulate their own blood supply Is the most important determinant in blood flow regulation to skeletal muscle during exercise

Physical capacity.

the ability to perform work or exercise. Resistance training results in stronger muscles that increase the physical capacity for force production. On average, previously untrained adults may increase their muscle mass by 1.4 kg, increase resting metabolic rate (RMR) by 7%, and reduce fat weight by 1.8 kg after 10 weeks of resistance training.

Glycemic load (GL)

the amount of carbohydrate in a food multiplied by the amount of the glycemic index of that food

Adequate intake (AI)

the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined

SAID Principle

the body will gradually, over time, adapt very specifically to the various stresses & overloads to which it is subjected. Changes to the cardio respiratory system include improvements in cardia efficiency (increased SV and lower HR), increased respiratory capacity, an increase in maximal oxygen consumption. Studies have shown that weight bearing exercise promotes improved bone density, which is key factor in the prevention of osteoporosis, particularly in women. Improvements in the control of blood glucose and blood lipids (e.g. cholesterol, triglycerides) are also associated with consistent physical activity.

Gluteus Maximus

the largest muscle of the buttock Most superficial Because its tendon of insertion passes behind the hip, the gluteus Maximus acts as an extensor and external rotator of the hip. When movement between the pelvis and femur approaches and goes beyond 15 degrees of extension, the gluteus Maximus acts as an extensor and rotator of the hip. Strong action of this muscle occurs in running, hopping, and jumping.

Ataxia

the loss of full control of bodily movements

Vo2max

the maximum amount of oxygen the body can take in and use during exercise Ability to use oxygen for energy Involves collection of and analysis of exhaled air during maximal exercise

Myocardial infarction

the occlusion of one or more coronary arteries caused by plaque buildup (heart attack)

Carbohydrate loading

the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition Eating more carbohydrates helps muscles store more carbohydrates in the form of glycogen. If more glycogen is stored, it will take longer to deplete the body's preferred energy source during prolonged workout. May gain a few pounds Carbohydrates require a lot of water for storage Sample week plan page 177

Carbohydrate loading

the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition Increases glycogen stores

Diastolic blood pressure

the pressure remaining in the arteries when the left ventricle of the heart is relaxed and refilling. It stays the same or decreases slightly because of the vasodilation of the blood vessels within the working muscle.

Metabolic function

the processes necessary for the maintenance of a living organism. Muscle tissue is constantly active for purposes of maintenance and remodeling of muscle proteins. Gradual decrease in metabolism is associated with the gradual increase in body fat that typically accompanies the aging process. When less energy is required for metabolic function, calories that were previously used by muscle tissue (that has since atrophied) are stored as fat. An average 9% increase in resting metabolism for three days after an intense resistance workout in untrained individuals, Raised RMR

Bioavailability

the rate at and the extent to which a nutrient is absorbed and used

Positive energy balance

the state in which energy intake is greater than energy expended, generally resulting in weight gain

Negative energy balance

the state in which energy intake is less than energy expended, resulting in weight loss

Kinetics

the study of effects of forces on the body

Reversibility

the training principle that fitness improvements are lost when demands on the body are lowered

Water-soluble vitamins

thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B-12, and vitamin C Their role of cofactors of enzymes involved in metabolism (without them the enzymes will not work) is a common trait. With the exception of B6 and B12, water-soluble vitamins cannot be stored in the body and readily excreted in the urine. This decreases the risk of toxicity. Regular intake is a necessity

Flat bones

thin, flattened, and usually curved Skull, ribs, sternum

Multiplanar - opposition

thumb movement unique to humans and primates

TSH

thyroid stimulating hormone, helps control rate at which all cells utilize oxygen.

slow acting hormones

thyroxine, cortisol, and growth hormone Either facilitate the actions of other hormones or respond to stimuli in a slow manner Each one is involved in the regulation of carbohydrate, fat and protein

Myofibril

tightly packed filament bundles found within skeletal muscle fibers

Hurdle step screen

to Examine Simultaneous mobility of one limb and stability of the contralateral limb while maintaining both hip and torso stabilization under a balance challenge of standing on one leg Page 171

Internal and external rotation of the humerus at the shoulder

to assess internal(medial) and external(lateral) rotation of the humerus at the shoulder joint. this test should be performed in conjunction with Apley's scratch test to determine if the limitation occurs with internalm or external rotation of the humerus Page 183

Fracture

to break (a bone)

Major muscles that act at the shoulder girdle

trapezius, levator scapulae, rhomboid major and minor, pectoralis minor, serratus anterior The shoulder girdle consists of the articulations between the medial end of each clavicle with the sternum, the lateral end of each clavicle with the scapula, the scapula with the soft tissues of the thorax, and the scapula with the head of the humerus.

concussion

violent shaking up or jarring of the brain May be temporary loss of consciousness Confusion and disorientation Possible memory loss Warning signs: Amnesia Confusion Memory loss Headache Drowsiness Impaired speech Tinnitus Unequal pupil size Nausea Vomiting Balance problems or dizziness Blurry or double vision Sensitivity to light or noise Blurry or double vision Sensitivity to light or noise Any change in the individual's behavior, thinking, or physical functioning

Vasodilation

widening of blood vessels