ACE Fitness

The Four Major Components of Physical Fitness

- Muscular fitness 1. Muscular strength: 1 repetition maximum 2. Muscular endurance: The ability to contract the muscle agaist force for an extended time -Cardiovascular or cardiorespiratory endurance -Flexibility -Body composition ***Some consider mind/body vitality as a 5th component

Essential Fat

- The amount of fat thought necessary for maintenance of life and reproductive function; 2-5% for men; 10-13% for women -Excess body-fat storage is referred to as overweight or obesity and has been associated with a wide variety of health disorders, including hypertension, type 2 diabetes, and increased incidence of coronary artery disease

Infrapatellar Tendinitis

-"Jumper's knee" -An overuse syndrome characterized by inflammation of the patellar tendon at the insertion into the distal part of the patella and the proximal tibia -Pain at the distal kneecap into the infrapatellar tendon -Primary focus should be to restore proper flexibility and strength in the lower extremity -Addressing tightness in the quadriceps through stretching and myofascial release can have a major impact on the dynamics of the infrapatellar tendon -Stretching and self-myofascial release of the IT band, hamstrings, and calves will also help restore muscle-length balance across the knee joint -The muscles that control the ankle complex may need to be strengthened to establish stability distally to allow the knee to function properly

Reversibility

-"Use it or lose it" -Improvements gained from an exercise program will be lost or reversed to pre-training levels if the program stops -Clear justification for maintaining a consistent exercise program throughout one's life

Special Population Clientele

-(People with some disabilities) -Will probably never progress beyond the aerobic-efficiency phase of cardiorespiratory training (phase 2), and many of them will never progress beyond the loading phase of functional movement and resistance training (phase 3)

Heat Index

-90-105 degrees: Heat cramps or heat exhaustion possible -106-130 degrees: Heat cramps or heat exhaustion likely; heat stroke possible -131-151 degrees: Heat stroke highly likely

Oligossacharide

-A chain of about 3-10 or fewer simple sugars -A long chain of sugars referred to as polysaccharide

Motion

-A change in an object's position in relation to another object -It is necessary to choose a reference point to determine whether an object is moving or at rest -Two primary reference points in the body: 1. Joints 2. Segments

Exercise and The Metabolic Syndrome (MetS)

-A cluster of conditions that increase a person's risk for developing heart disease, type 2 diabetes, and stroke -Abdominal obesity, atherogenic dyslipidemia, elevated blood pressure, insulin resistance, prothrombotic state, and proinflammatory state -Has been associated with physical inactivity, excessive caloric intake, obesity, genetics, and aging. Excess visceral fat is of particular concern and typically is the result of physical inactivity and poor nutritional habits -The exercise program should be designed around guidelines fr the treatment of overweight and obese clients [body mass index (BMI) greater than or equal to 25kg/m2 and greater than or equal to 30 kg/m2, respectively] -individuals with MetS should be encouraged to develop an active lifestyle by looking for opportunities to expand energy throughout their daily routines -Accumulate 200-300 minutes of physical activity per week -Deconditioned individuals should begin at a lower intensity and gradually progress to moderate levels -A frequency of 3-5 times per week or more is recommended

Heat Stroke

-A complete failure of the heat-regulating mechanisms, with the core temperature exceeding 104 degrees F -Requires immediate medical attention -Hot, dry skin, bright red skin color, rapid strong pulse, labored breathing, elevated body core temp -Stop exercising, remove as much clothing as feasible, try to cool the body immediately in any way possible, give fluids, transport to emergency room immediately

Fracture

-A disruption or break in bone continuity

Pulmonary Ventilation

-A function of both the rate and depth (tidal volume) of breathing -At the onset of exercise, both tidal volume and breathing rate increase which brings more oxygen into the lungs where it can be absorbed into the blood

Dietary Reference Intakes (DRIs)

-A generic term used to refer to three types of reference values: 1. RDA (see above term) 2. Estimated Average Requirement (EAR), an adequate intake in 50% of an age- and gender- specific group 3. 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

Diabetes

-A group of diseases characterized by high levels of blood glucose resulting from defects in insulin production, insulin action, or both -Causes abnormalities in the metabolism of carbohydrate, protein, and fat and, when left untreated or inadequately treated, results in a variety of chronic disorders and premature death -People with this are at a greater risk for developing chronic health problems, including heart disease, stroke, kidney failure, nerve disorders, and eye problems

Open Kinetic Chain (OKC) Movements

-A key role of the serratus anterior is to control movement of the scapulae against a more fixed rib cage -Isolated exercises are not as effective in restoring coordinated parascapular control

Proprioception

-A kinesthetic awareness of your body in space -Golgi tendon (GTO) -Muscle spindles

Exercising in the Cold

-A major problem that this poses is excessive loss of body heat, which can result in hypothermia or frostbite -The cold can cause a generalized vasoconstriction that can increase peripheral resistance and blood pressure. This may cause problems in people who are hypertensive or who have heart disease -Following exercise, chilling can occur quickly if the body surface is wet with sweat and heat loss continues

Alexander Technique

-A method that teaches the transformation of neuromuscular habits by helping an individual focus on sensory experiences. It corrects unconscious habits of posture and movement that may be precursors to injuries -Useful for an individual with disc trouble, sciatica, low back pain, whiplash injury, shoulder/arm pain, neck pain, or arthritis, and athletes who wish to move with more ease and greater coordination -Not an exercise program per se, but rather a proprioceptive, postural, and movement technique that is applied to routine day-to-day domestic, recreational, and sports activities

Angiotensin-II Receptor Antagonists

-A newer class of antihypertensive agents -Selective for angiotensin II (type 1 receptor) -Are well tolerated, and do not adversely affect blood lipid profiles or cause "rebound hypertension" after discontinuation -Clinical trials indicate that these are effective and safe in the treatment of hypertension

Glutamine

-A popular nonessential amino-acid supplement, is marked for its potential to increase strength, speed recovery, decrease frequency of respiratory infections, and prevent overtraining

Synergistic Dominance

-A process that occurs when the body has to call on other muscles at the joint (i.e., the synergists) that will assume the responsibility of becoming the prime mover

Hemoglobin

-A protein in red blood cells that is specifically adapted to bond with (i.e., carry) oxygen molecules -Individuals with low hemoglobin have anemia

Iliotibial Band Syndrome (ITBS)

-A repetitive overuse condition that occurs when the distal portion of the iliotibial band rubs against the lateral femoral epicondyle -The pain may be localized, but generally radiates to the outside of the knee and/or up the outside of the thigh -The client may present with weakness in the hip abductors, iliotibial band shortening, and tenderness throughout the iliotibial band complex -The exercise program should focus on exercise flexibility and strength at the hip and lateral thigh -These clients may not tolerate higher-loading activities such as lunges or squats -Lunges and squats limited to 45 degrees of knee flexion can be introduced with a progression to 90 degrees and beyond, if tolerated

Beta Oxidation

-A result of the breakdown of fatty acids to produce ATP

Fueling for Exercise

-A small snack before a strenuous or prolonged exercise will help the individual optimize the training session -The food should be something that is relatively high in carbohydrate to maximize blood glucose availability, relatively low in fat and fiber to minimize gastrointestinal distress and facilitate gastric emptying, moderate in protein, and well-tolerated by the individual -Many people prefer a banana or granola bar -During extended training sessions, exercisers should consume 30-60 grams of carbohydrate per hour of training to maintain blood glucose levels -After exercise, individuals should focus on carbohydrates and protein -The carbohydrates replenish the used-up energy that is normally stored as glycogen in muscle and liver -The protein helps to rebuild the muscles that were fatigued with exercise -The ADA recommends a carbohydrate intake of 1.0 to 1.5 g/kg of body weight in the first 30 minutes after exercise and then every two hours for four-six hours

Ballistic Stretching

-A stretch that incorporates bouncing-type movements -Can be dangerous -Have been used in athletic drills and pre-training warm-ups

Qigong Exercise

-A system of self-healing exercise and meditation that includes healing postures, movement, visualization, breathwork, and meditation -Movements are executed at very low metabolic levels, usually between 2 and 4 METs, and include standing, seated, and supine positions -The ultimate goal is to improve the balance of the functions of the body -Two most popular forms: 1. Active, or physical (dong gong) 2. Tranquil, or passive (jing gong) -Active is the most common -Styles are named after animals whose movements they imitate

ACE Integrated Fitness Training (ACE IFT)

-A systematic and comprehensive approach to exercise programming that integrates assessments and programming to facilitate behavioral change, while also improving posture, movement, flexibility, balance, core function, cardiorespiratory fitness, muscular endurance, and muscular strength -Provides tools for the personal trainer to help clients improve these parameters, whether the client's goal is to improve basic function or enhance high-level performance -Built upon rapport -After establishing initial rapport, the trainer should collect health-history information to determine if the client has any contraindications or requires a physician's evaluation prior to exercise -Begin with reviewing the client's health history; discussing desires, preferences, and general goals; completing additional questionnaires; and then determining which assessments are relevant and the timelines in which to conduct them -Two principal training components: 1. Functional movement and resistance training 2. Cardiorespiratory training In phase 1 of both these components, the primary focus is on improving function and/or health by correcting imbalances through training to improve joint stability and mobility prior to training movement patterns and building an aerobic base to improve parameters of cardiorespiratory health -The primary focus of phase 2 id to progress clients toward improved fitness by introducing aerobic intervals to improve aerobic efficiency and training movement patterns prior to loading the movements -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 -Phase 4 is focused entirely on improving performance through training for power, speed, agility, reactivity, and anaerobic power. Only clients with performance-oriented goals will reach phase 4

Osteoporosis

-A weakening of the bones, which can lead to bone fracture of the hip, spine, and other skeletal sites -Nutrition therapy for the prevention and treatment of osteoporosis includes adequate calcium intake, which is modestly correlated with bone mineral density, and adequate vitamin D intake

Phosphagen System

-ATP and CP (Creatine Phosphate) are referred to as phosphagens -Only enough energy available for about 10 seconds of all-out exertion if there were not continual resynthesis of ATP -Another high-energy compound found in cells -The primary energy used during a plyometric jump squat

Frontal Plane Movements

-Abduction: Motion away from the midline of the body -Adduction: Motion toward the midline of the body -Elevation: Moving to a superior position (only at the scapula) -Depression: Moving to an inferior position (only at the scapula) -Inversion: Lifting the medial border of the foot (only at subtalar joint) -Eversion: Lifting the lateral border of the foot (on at subtalar joint)

Glycemic Load (GL)

-Accounts for GI as well as portion size (GL = GI x grams of carbohydrate)

Muscle Contraction

-Actin -Myosin -Sarcomeres

Nutrition and Hydration Needs for Active Adults

-Active adults require conscientious fueling and refueling to maintain optimal performance and overall health -The institute of Medicine's (IOM) 2005 Dietary Reference Intakes (DRI) recommend that approximately 45-65% of calories come from carbohydrates, 10-35% from protein, and 20-35% from fats -Although active individuals require ample carbohydrates to maintain blood glucose during exercise and replace muscle glycogen expended during exercise, as well as increased protein for muscle repair, research suggests that active individuals do not need a greater percentage of calories from carbohydrate or protein than the average population

Prime Movers for Internal Rotation at the Hip

-Adductor longus -Adductor brevis -Gluteus medius -Gluteus minimus -Pectineus -Tensor fasciae latae

Chronic Adaptions to Exercise: Hormonal Changes

-Adrenal hormones -Pancreatic hormones -Growth hormone

Hydrostatic Weighing

-Also called underwater weighing -The benchmark for measuring body composition -Not the practical approach for the standard fitness center

Antidiuretic Hormone (ADH)

-Also called vasopressin -Released by the posterior pituitary gland during exercise -The primary function of ADH is to reduce urinary excretion of water in response to the dehydrating effects of sweating during exercise. This helps the plasma volume and the osmolality (i.e., saltiness) of the blood -If a person is too hydrated ADH can be reduced, allowing for increased urine production, again preserving a very narrow range of osmolality in the blood and tissues

Water

-Although it provides no calories and is inorganic in nature, this is as important as the oxygen people breathe -Loss of only 20% of total body water may cause death, while a 10% loss causes severe disorders -In general, adults can survive up to 10 days without water, while children can live up to 5 days -The single largest component of the human body, compromising about 50-70% of body weight -Physiologically, this water has many important functions, including regulating body temperature, protecting vital organs, providing a driving force for nutrient absorption, serving as a medium for all biochemical reactions, and maintaining a high blood volume for optimal athletic performance -Water volume is influenced by a variety of factors, including food and drink intake; sweat, urine, and feces excretion; metabolic production of small amounts of water, and respiratory losses of water that occur with breathing. These factors play an especially important role during exercise when metabolism is increased

Food Labels

-Always look at the serving size -Look at calories and calories from fat -Keep sodium levels low -

Acute Responses to Exercise: Muscle Fatigue

-An acute bout of intense prolonged exercise (e.g., one to two hours) that leads to a decline in muscular performance results in this -Associated with a reduction in the body's glycogen reserves -Glycogen depletion = reduction in glycogen reserves -In this state, fat from the adipose tissue, the liver, and intramuscular stores supplies a progressively greater percentage of energy to the working muscles -A greater reliance on fat during muscle-fatigue states reduces power output because fat mobilization and oxidation are significantly slower than the mobilization and utilization of carbohydrate, and carbohydrates are needed to metabolize fats -Ways to prevent muscle fatigue during prolonged exercise--consume a diet high in carbohydrate--carbo-load

Sprain

-An acute trauma to a ligament, which connects bone to bone

Biomechanics

-An area of study that involves the application of mechanics to living organisms (chiefly human beings) and the study of the effects of the forces applied 1. Kinematics 2. Kinetics

Oxygen Consumption

-An excellent measure of his or her ability to perform sustained endurance exercise -Can be determined using specialized metabolic carts by measuring the volume of air that an individual is breathing, as well as the concentrations of oxygen and carbon dioxide exhaled

Plantar Fascitis

-An inflammatory condition of the plantar aponeurosis (i.e., fascia) of the foot -Common in obese clients -Stretching the gastrocnemius, soleus, and plantar fascia is beneficial and has been shown to help relieve symptoms -Strengthening the foot's intrinsic muscles may help to improve arch stability and help decrease the stresses imposed across the plantar fascia -Strengthening of the gastrocnemius, soleus, peroneals, tibialis anterior, and tibialis posterior muscles may be needed to help improve strength at the ankle -Calf stretches should be included in the exercise program

Pilates

-An orderly system of controlled, distinct, movements that demand a profound internal cognitive focus and attention to breathing -Based on the idea that there is a core set of postural muscles that help to keep the body balanced and are essential to providing good support to the spine -The principal goal is to achieve efficient functional movement and improved performance -Involves a considerable mental focus and coordinated breathwork, particularly during very slow concentric and eccentric muscular contractions -Utilized for rehabilitation, post-rehabilitation, and fitness -Advantageous for those who desire low-impact exercise to improve posture, flexibility, core-strength, and functionality -Two modalities: 1. Floor/mat work 2. Work on a Reformer, a piece of resistance equipment

Phase 4: Anaerobic-Power Training (Training Focus)

-Anaerobic power -Only highly fit and competitive clients with very specific goals related to high-speed performance during endurance events will require exercise programming in phase 4 -Can essentially be thought of as strength training, although it is specific to the mode of activity (e.g., running or cycling) -Intended to increase the tolerance for the metabolic by-products of high-intensity exercise, including exercise performed at intensities greater than VO2 max -Requires an extended warm-up and cool-down, and is tolerable only once or twice weekly -Performance in short duration, high intensity events

Postural Deviations

-Ankle pronation/supination -Hip adduction -Hip tilting -Shoulder position -Head position

Second Ventilatory Threshold (VT2)

-Another disproportionate increase in ventilation -Occurs at the point where lactate is rapidly increasing with intensity, and represents hyperventilation even relative to the extra CO2 that is being produced -Represents the point at which blowing off CO2 is no longer adequate to buffer the increase in acidity that is occurring with progressively intense exercise -Approximately the highest intensity that can be sustained for 30-60 minutes in well-trained individuals -Reaching lactate threshold -High-level athletes perform 10-15% of their training at this level

Ankle and Foot Muscles

-Anterior tibialis -Peroneus longus -Peroneus brevis -Gastrocnemius -Soleus -Posterior tibialis -Extensor hallicus longus -Extensor digitorum -Peroneus tertius -Plantaris -Flexor hallicus longus -Flexor digitorum longus

The Key Components of a Health-Promoting Lifestyle During Pregnancy Include:

-Appropriate weight gain -Appropriate physical activity -Consumption of a variety of foods and calories in accordance with the Dietary Guidelines for Americans -Appropriate and timely vitamin and mineral supplementation -Avoidance of alcohol, tobacco, and other harmful substances -Safe food handling *When breast feeding, women need an additional 500 calories per day to promote weight management

Penniform Muscles

-Are designed for higher force production than longitudinal muscles -Most muscles in the body are penniform muscles, in which fibers lie diagonal to the line of pull (the line of pull is generally thought of as a straight line between the muscle's two points of attachment) -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 -Example: Quadriceps

Three Classes of Levers

-Are determined by the relative location of its axis, force, and resistance -The first two classes are seen primarily outside the body 1. First class levers: Usually seen outside the body. Wheelbarrows and crow bars are an example. The motive force acts further away from the axis of rotation than the resistive force, therefore a small amount of force is required to move a large amount of resistance 2. Second class levers: Usually seen outside the body. Wheel barrows and crow bars are an example. The motive force acts further away from the axis of rotation than the resistive force, therefore a small amount of force is required to move a large amount of resistance 3. Third class levers: Internal

Simple Carbohydrates

-Are digested quickly and provide immediate source of energy -Fruit, fruit juices, and milk are all examples

Muscle Strains

-Are injuries in which the muscle works beyond its capacity, resulting in microscopic tears of the muscle fibers -Muscle strains of the hamstrings group are often caused by a severe stretch or a rapid, forceful contraction (e.g., sprinting) -Muscle strains of the hip (e.g., 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. With injury, the client may report an initial "pull" of the muscles inside the thigh, followed by intense pain and loss of function -Muscle strains in the calf are common among athletes in most running and jumping sports

Longitudinal Muscles

-Are long and thin and have parallel fibers that run in the same direction as the length of the muscles -Allows for high speed of contraction. However, since the cross section of a longitudinal muscle is small, its force of contraction is small Example: Sartorius and the rectus abdominis

Diuretics

-Are medications that increase the excretion of water and electrolytes through the kidneys. -Are usually prescribed for high blood pressure, or when a person is accumulating too much fluid, as occurs with congestive heart failure -They have no primary effect on the HR, but they can cause water and electrolyte imbalances, which may lead to dangerous cardiac arrhythmias -Since these can decrease blood volume, they may predipose an exerciser to dehydration -A client taking these meds needs to maintain adequate fluid intake before, during, and after exercise, especially in a warm, humid environment -Are sometimes used by athletes to try to lose weight for a sport. This is a dangerous practice that should not be condoned by a responsible trainer

Micronutrient

-Are only needed in small amounts as the "magic wands" that enable the body to produce enzymes, hormones, and other substances essential for proper growth and development -When the body is deprived of these, the consequences are severe. But when consumed in just the right amounts, they are key to optimal health and function -Vitamins -Minerals -Water

Vitamins

-Are organic, non-caloric micronutrients that are essential for normal physiological function -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 the intestines and are critical for normal gastrointestinal function), and vitamin D can be self-produced with sun exposure -No "perfect" food contains all the vitamins in just the right amount; rather, a variety of nutrient-dense foods must be consumed to assure adequate intakes -Some foods contain inactive vitamins: provitamins. Fortunately the human contains enzymes to convert these inactive vitamins into active vitamins -Humans need 13 different vitamins, which are divided into two categories: water-soluble vitamins and fat-soluble vitamins

Fast-Twitch (FT) Muscle Fibers

-Are rather poorly equipped in terms of the oxygen-delivery system, but have an outstanding capacity for the phosphagen system and a very high capacity for anaerobic glycolysis -Specialized for anaerobic metabolism -Recruited by the nervous system predominately for rapid, powerful movements such as jumping, throwing, and sprinting -Innervate more muscle fibers, allowing for greater muscle force production -Can only adapt to training if they are recruited during higher-intensity exercise -To improve the endurance of these fibers, it is necessary to train at higher intensities

Testosterone and Estrogen

-Are the primary male and female sex hormones -Testosterone is responsible for the masculine characteristics (androgenic effects) and also has the anabolic (muscle-building) effects -Because of potent anabolic effects, testosterone and its derivatives are often abused in attempts to enhance athletic performance -Estrogen is responsible for the 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 their menstrual cycle, a condition called amenorrhea -Amenorrhea has been associated with osteoporosis and an increased risk of bone fractures -The female athlete triad consists of osteporosis, disordered eating, and amenorhhea

Testing Forms

-Are used for recording testing and measurement data during the fitness assessment -Testing instructions and normative tables are used to determine client rankings for each fitness test. These forms can be assembled in a notebook or be accessible via computer, personal digital assistant (PDA), or website

Glycemic Index (GI)

-As far as refueling goes, not all carbs are created equal. Much debate has centered around whether consumption of simple or complex carbs is better for athletic performance. The role of a particular carb in athletic performance may be better determined by its GI than its structure -Ranks carbs 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 -A diet based on consumption of high- GI carbs promotes greater glycogen storage following strenuous exercise -A low GI eating plan may be better for weight loss and for people with diabetes -High-GI glucose-rich foods are good for refueling and athletic performance, but as far as health goes, lower-GI foods and fruits may be a better choice. The goal is to find the balance

Gender in Regards to Exercise

-As part of a generally robust ability to synthesize protein, in addition to menstrual blood losses, women typically have lower hemoglobin concentrations and are much more often anemic than men

1-RM Leg-Press Test

-Assesses lower-extremity strength using a stable supported movement

1-RM Squat Test

-Assesses lower-extremity strength using an unsupported, functional movement

Body-Weight Squat Test

-Assesses muscular endurance of the lower extremity when performing repetitions of a squat and stand movement

Muscular-Endurance Testing

-Assesses the ability of a specific muscle group, or groups, to perform repeated or sustained contractions to sufficiently invoke muscular fatigue -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

Submaximal Graded Exercise Tests

-Assessments involving increased intensity to evaluate physiological responses

Synergist Muscles

-Assist the agonist in causing a desired action -May act as joint stabilizers or may neutralize rotation or be activated when the external resistance increases or the agonist becomes fatigued

Exercise and Asthma

-Asthma is not a contraindication to exercise -Many people with asthma are on medications that lessen or prevent the exercise-induced asthma (EIA) response -Exercise conditioning can help to reduce the ventilatory requirement for various tasks, making it easier for asthmatic individuals to participate in normal daily activities, recreational events, and competitive sports -Exercise can reduce the number and severity of exercise-induced asthma attacks -Individuals with asthma are encouraged to take gradual and prolonged warm-up and cool-down periods -Only people with stable asthma should exercise without medical supervision -Clients with well-controlled asthma can typically use the exercise guidelines for the general population for cardiovascular and strength training

Bronchodilators

-Asthma medications, also known as this, relax or open the air passages in the lungs, allowing better air exchange -There are four different type, but the primary action of each is to stimulate the sympathetic nervous system -Increase exercise capacity in persons limited by bronchospasm

Exercising at Higher Altitudes

-At moderate-to-high altitudes, the relative availability (i.e., partial pressure) of oxygen in the air is reduced -Because there is less pressure to drive the oxygen molecules into the blood as it passes through the lungs, the oxygen carried in the blood is reduced. Therefore, a person exercising at high altitude will not be able to deliver as much oxygen to the exercising muscles and the exercise intensity will have to be reduced to keep the HR in a target zone -Typically, the effect of altitude on performance is greatest on about the third day at altitude The first phase of acclimatization takes place in approximately two weeks, although it may take several months to fully acclimatize

Program Design for Phase 2: Aerobic-Efficiency Training

-At the beginning of phase 2, the trainer should have the client perform the submaximal talk test to determine HR at VT1. This HR will be used for programming throughout the phase and will need to be reassessed periodically as fitness improves to see if the HR at VT1 has increased and training intensities need to be adjusted -This phase is 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 zone 2 intervals -The warm-up, cool-down, recovery intervals, and steady-state cardiorespiratory exercise segments are performed at or just below VT1 HR (RPE od 4 or 4) to continue advancing the client's aerobic base -Aerobic intervals are introduced at a level that is just above VT1 HR, or an RPE of 5. The goal of these intervals is to improve aerobic efficiency by raising the intensity of exercise performed at VT1, improve the client's ability to use fat as a fuel source at intensities just below the VT1, improve exercise efficiency at VT1, and add variety to the exercise program -Intervals should start out relatively brief (initially about 60 seconds), with an approximate hard-to-easy ration of 1:3 (e.g., a 60-second work interval followed by a 180-second recovery interval), eventually progressing to a ratio of 1:2 and then 1:1. The duration of these intervals can be increased in regular increments, depending on the goals of the exerciser, but should be increased cautiously over several weeks depending on the client's fitness level -The exercise load should be increased no more than 10% per week -Low zone 2 intervals should first be progressed by increasing the time of each interval and then moving 1:1 work-to-recovery (hard-to-easy) interval ratio. As the client progresses, intervals can progress into the upper end of zone 2 (RPE of 6) at a 1:3 work-to-recovery ration, progressing first to longer intervals and then eventually moving to intervals with a 1:1 work-to-recovery ratio -Once the client reaches seven or more hours of training per week or develops performance goals, he should progress to phase 3 -It is not necessary to measure VT2 at this phase -Programming variables and variety during phase 2 are diverse enough for clients who do not have competitive goals to train in this phase for many years

Cardiovasular Risks

-Atherosclerosis is a process in which fatty deposits of cholesterol and calcium accumulate on the walls of the arteries, causing them to harden, thicken and lose elasticity. When this process affects the arteries that supply the heart, it is called CAD -As with other muscles, the heart contracts during exercise. The increased contraction of the heart muscle requires an increased supply of oxygen-rich blood that provides necessary nutrients. The greater the exercise intensity, the larger the demand for blood and oxygen to the heart muscle. If the vessels that supply this blood to the heart are narrowed from atherosclerosis, the blood supply is limited, and the increased oxygen demand by the heart cannot be met. This can result in angina and possibly a myocardial infraction, or heart attack -Angina is usually described as pressure or tightness in the chest, but can also be experienced in the arm, shoulder, or jaw. This pain may be accompanied by shortness of breath, sweating, nausea, and palpitations -Although regular exercise may be an important part of the treatment and rehabilitation for CAD, limitations may be necessary

Ligaments

-Attach bone to bone

Flexibility Training: Neurological Properties of Stretching

-Autogenic inhibition -Role of the Golgi tendon organ (GTO) -Relaxation response to an extreme stretch and is mainly dependent on the GTO -The activation of the GTOs helps to prevent tearing of the muscle -Reciprocal inhibition -Neural mechanism that allows an antagonist muscle to relax when the agonist muscle is contracted

B-Alanine (Carnosine) and Sodium Bicarbonate

-B-alainine, a nonessential amino-acid precursor of the dipetide carnosine, and sodium bicarbonate both act as pH buffers in muscle tissue -Contribute to a less acidic environment -May delay fatigue and enhance muscle force and power output

Sport-Skill Assessments

-Balance -Power (anaerobic power and anaerobic capacity) -Speed -Agility -Reactivity -Coordination

Strategies for Children and Adolescents in Regards to a Healthy Diet

-Balance dietary calories with physical activity to maintain normal growth -Perform 60 minutes of moderate to vigorous play or physical activity daily -Eat vegetables and fruit daily, and limit juice intake -Use vegetable oils and soft margarines low in saturated fat and trans fatty acids instead of butter or most other animal fats in the diet -Eat whole-grain breads and cereals rather than refined-grain products -Reduce intake of sugar-sweetened beverages and foods -Use non-fat (skim) or low-fat milk and dairy products daily -Eat more fish, especially oily fish, broiled or baked -Reduce salt intake, including from processed foods

Balance: Key Concept

-Balance is the fundamental element of all programming and should be emphasized early in the training program once core function is established and and the individuals shows improvements in mobility and stability throughout the kinetic chain -Static Balance: The ability to maintain the body's COM within its BOS -Dynamic balance: The ability to move the body's COM outside of its BOS while maintaining postural control and establishing a new BOS

Ventilatory Threshold Testing

-Based on the physiological principle of ventilation -During submaximal exercise, ventilation increases linearly with oxygen uptake and carbo dioxide production. This occurs primarily through an increase in tidal volume (the volume of air inhaled and exhaled per breath) -This disproportionate rise in breathing rate represents a state of ventilation that is no longer directly linked with oxygen demand at the cellular level and is generally termed the ventilatory threshold -The overcompensation in breathing frequency results from an increase in carbon dioxide output related to the anaerobic glycolysis that predominates during near-maximal intensity exercise -As exercise intensity increases, ventilation increases in a somewhat linear manner -This type of testing is not recommended for: 1. Individuals with certain breathing problems 2. Individuals who are prone to panic/anxiety attacks 3. Those recovering from a recent respiratory infection

The Function-Health-Fitness-Performance Continuum

-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 -Each client will have different needs based on his personal health, fitness, and goals. Therefore, each client will start his exercise program at a unique point along the continuum -The first component of the continuum, which includes individuals who need to focus on improving functional activities related to daily living before they can safely engage in moderate-intensity physical 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 or structured exercise programs -The second component of this model is exercise for improved health, which serves as a critical element of every exercise program, even if the client's ultimate goal is to achieve optimal athletic performance for a specific competition -For a client who has been sedentary, improved function and health should be a primary program goals -For clients who has progressed into the fitness or performance domain, their comprehensive training programs should still feature components that maintain or help improve health as well as address their specific fitness or athletic goals

Biomechanical Considerations for Youth

-Because children and adolescents are still developing and maturing, their physiology is dynamic, and the measures of health and fitness are in a constant state of evolution -An area of age-related biomechanical change that clearly affects youth is flexibility. The research on aging and flexibility tends to support the notion that small children are quite supple and that flexibility tends to level off at puberty and then begins to decrease

Tips for Exercising in the Heat

-Begin exercising in the heat gradually. Becoming acclimated to exercising in the heat takes approximately seven to ten days. Start by exercising for short periods of time each day -Always wear lightweight, well- ventilated clothing, Wear light-colored clothing if exercising in the sun, as white reflects heat better than other colors -Never wear impermeable or non-breathable garments. The notion that wearing rubber suits or non-breathable garments add to weight loss is a myth, as the change in weight is due to fluid loss, not fat loss. Wearing impermeable clothing is a dangerous practice that could lead to significant heat stress and heat injury -Replace body fluids as they are lost. Drink fluids at regular intervals while exercising, but avoid overhydration, which can be as dangerous as dehydration. Frequent consumption of small amounts of fluid to minimize sweat-related weight loss is the best practice. While there are many commercially available sports drinks, rehydration with water is adequate except under extreme conditions where greater than 3% of a person's body weight is lost -Recording daily body weight is an excellent way to prevent accumulative dehydration. -Air movement is critical for adequate cooling. Even in cool conditions, if there is limited air movement, the microclimate next to the body can become the same temperature as the body, and saturated with water vapor from sweat. This microclimate will prevent adequate heat loss, and thus put the exerciser at risk of heat injury

Factors Affecting Behavior Change

-Beliefs about health -Ability to change -Readiness to change

Primary Movements

-Bend and lift -Hurdle step -Shoulder push stabilization -Thoracic spine mobility

Muscular-Fitness Testing

-Benefits of muscular fitness: 1. Enhances the ability to carry out ADL, which translates to an increase in self-esteem and fosters a sense of independence 2. Provides for musculoskeletal integrity, which translates to a reduction in common musculoskeletal injuries 3. Enhances or maintains fat-free mass and ultimately positively impacts RMR, which is an important aspect of weight-management 4. Guards against osteoporosis by protecting or enhancing bone density 5. Reduces the cardiovascular response to resistance-type activities

Elbow and Forearm Muscles

-Biceps brachii -Brachialis -Brachioradialis -Triceps brachii -Pronator teres -Pronator quadratus -Supinator

American Indian and Alaskan Spiritual Dancing

-Blend nature, spirituality, and expressive choreography together as one meaningful movement form as evidenced by their dance names -The mental focus is almost entirely on deeply respected and heritage-specific experience with natural phenomena

Angiotensin-Converting Enzyme (ACE) Inhibitors

-Block an enzyme secreted by the kidneys, preventing the formation of a potent hormone that constricts blood vessels. If the enzyme is blocked, the vessels dilate, and blood pressure decreases -Should not have an effect on the HR, but will cause a decrease in blood pressure at rest and during exercise

Acute Responses to Exercise: Blood Distribution

-Blood distribution 1. Muscles: 15-20% at rest, 84% at maximal exercise 2. Liver: 27% at rest, 2% at maximal exercise 3. Heart: 4% at rest, 4% at maximal exercise 4. Skin: 6% at rest, 2% at maximal exercise 5. Brain: 14% at rest, 4% at maximal exercise 6. Kidneys: 22% at rest, 1% at maximal exercise 7. Other: 7% at rest, 3% at maximal exercise -As exercise intensity increases, most of the cardiac output will be delivered to the active skeletal muscles -Changes to help preserve blood volume during exercise 1. Progressive increase in HR 2. Vasoconstriction in the non-exercising regions 3. A release of hormones -Venous return and its relationship to cardiac output. The heart can only pump as much blood as it receives to it is dependent on this -Pumping action puts more fluid in veins which gives you a feeling of fullness -During isometric exercises, the pump is inhibited and venous return is reduced

Acute Responses to Exercise: Blood Pressure

-Blood pressure 1. Changes in systolic blood pressure are a result of: -Increased heart contractility and stroke volume -Increased force or pressure to deliver blood to exercising muscles -Systolic blood pressure progressively increases as exercise intensity increases 2. Diastolic blood pressure stays mainly consistent because: -Vasolidation within the exercising muscles allows more to drain from the arteries to the arterioles and into the muscle capillaries -Stays the same or gradually decreases while exercise intensity increases. This facilitates blood and oxygen to the exercising muscles and is a normal, healthy blood pressure response to exercise -When cardiac output increases, there will be an increase in blood pressure

Obesity

-Body mass index (BMI) of greater than or equal to 30kg/m2, a meaurement based solely upon height and weight -Results from an imbalance of caloric intake and caloric expenditure -Four potential treatment options: dietary changes, lifestyle changes including exercise and behavioral modification, medications, and surgery

ChiWalking and ChiRunning

-Both are based on the movement principals of tai chi and the application of efficient movement mechanics -The principal idea is to walk and run with less effort and to instill a more mindful, centered and balanced approach to fitness

Insulin and Glucagon

-Both are secreted by the cells of the islets of Langerhans in the pancreas, yet both have opposite effects -When blood glucose is high (i.e., after a meal), insulin is released from the beta cells in the islets of Langerhans to facilitate glucose removal from the blood to facilitate glucose entry into the tissues and bring blood glucose back to within normal range -When blood glucose levels are low, (e.g., during prolonged endurance exercise), glucagon is released from the alpha cells in the islets of Langerhans to stimulate glucose release from the liver to increase blood glucose -Glucagon also causes the release of free fatty acids from adipose tissue so that they can be used as fuel

Stability Limits

-Boundaries of an area of space in which the body can maintain its position without changing its base of support (i.e., without taking a step)

Rapport

-Building respect and trust; first impressions -Verbal and nonverbal communication -Ongoing process -Important for all other stages--the foundation

Epinephrine and Nonepinephrine

-Called catecholamines and are released by the adrenal medulla as part of the sympathetic response to exercise (the "fight or flight" mechanism) -Play two major roles: To increase cardiac output by increasing HR and contractility during exercise and to cause glycogenolysis in the liver (i.e., glycogen breakdown), so that more glucose can be released into the bloodstream for use by the actively working muscles

Exercise and Cancer

-Can help protect active people from acquiring some cancers (e.g., colon, prostate, and breast cancer), either by balancing caloric intake with energy expenditure or by other means -An increased risk for developing cancer of the colon, prostate, endometrium, breast, and kidney has been linked to weight gain and obesity -Exercise has a significant role in improving risk factors associated with cancer development -Exercise is not only safe and possible during cancer treatment, but also serves to improve physical function, mental outlook, and quality of life -Exercise benefits include preservation of muscle mass and increease of reductions in fatigue, nausea, anxiety, and depression; and decreased risk for heart disease, osteoporosis, and diabetes -In the case of breast cancer, studies have shown that walking at a brisk pace for three to five hours per week will decrease breast cancer relapse by 50%

Acute Responses to Exercise: Fuel Use During Exercise (Carbohydrate)

-Carbohydrate -Serve as a major food fuel for the metabolic production of adenosine triphosphate (ATP), which is the chemical compound required for all cellular work -ATP prodcution via aerobic and anaerobic systems -The only macronutrient whose energy generates ATP anaerobically. This is crucial during maximal exercise that requires rapid energy release above levels supplied by aerobic metabolism -Stored as glycogen in both the muscle and liver -Carbohydrate use during exercise comes from both glycogen stores in muscle tissue and from blood glucose

Macronutrient

-Carbohydrates, proteins, and fat -Simply means the nutrient is needed in large quantities for normal growth and development -The body's source of calories, or energy to fuel life processes -Simple carbohydrate

Traditional Training Parameters

-Cardiorespiratory (aerobic) fitness -Muscular endurance -Muscular strength -Flexibility

Exercise and Low-Back Pain

-Cardiorespiratory training, resistance training, and basic core exercises should be the primary components of the training program -Aerobic training and exercise for the lower back should be performed on a regular basis and proper technique for each exercise should be taught and practiced -Maintaining and improving muscular balance across the joints is particularly important for people with skeletal irregularities -Therapeutic aquatic exercise may be beneficial for some clients with LBP, particularly pregnancy-related LBP -Muscular endurance--as opposed to muscular strength-- has been shown to have the strongest positive association with the low-back health -Utilize higher reps and lower resistance and emphasize proper technique at all times

Acute Responses to Exercise: Fast-Acting Hormones (Catecholamines)

-Catecholamines -The release of catecholamines plays a vital role in how the body performs -Hormones of the sympathetic nervous system -Responses to epinephrine and nonepinephrine 1. Increases in cardiac contractions/cardiac output 2. Generalized vasoconstriction 3. Vasolidation of blood vessels in the heart and active skeletal muscles 4. Epinephrine dilates the respiratory passages 5. Epinephrine stimulates the mobilization of carbohydrates and fats for fuel -Levels of catecholamines during exercise increase linearly with duration

Risk Stratification

-Categorized as low, moderate, or high -Should be followed chronologically in three basix steps: 1. Identifying coronary artery disease (CAD) risk factors 2. Performing a risk stratification based on CAD factors 3. Determining the need for a medical exam/clearance and medical supervision -Risk Factors: (for each one they get +1 point) 1. Age 2. Family history 3. Cigarette smoking 4. Sedentary lifestyle 5. Obesity 6. Hypertension 7. Dyslipidemia 9. Prediabetes -Negative risk factor (-1 point) 1. HDL cholesterol -Score of -1 to +1 = low risk -Score of +2 or greater = moderate risk -Clients are considered high risk if they have known cardiovascular, pulmonary, renal, or metabolic disease or symptoms such as known heart murmur, difficulty breathing with usual activities, and breathing

Cardiovascular Drift

-Caused by increased HR to compensate for reduced blood volume due to sweat production for thermoregulation

Motive Forces

-Causes an increase in speed or a change in direction -In weight training, may be the contracting muscle (tending to cause motion)

Exercise and Coronary Artery Disease (CAD)

-Characterized by a narrowing of the coronary arteries that supply the heart muscle with blood and oxygen. The narrowing is an inflammatory response within the arterial walls resulting from an 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 produced from cigarettes] and the deposition of lipid-rich plaquw and calcified cholesterol -People participating in moderate amounts of physical activity have a 20% lower risk, while those undertaking higher amounts of exercise have a 30% or more reduction of the risk of developinig CAD -Exercise training is an essential component of the therapeutic regimen for people with CAD -It is imperative that a client with two or more risk factors and/or active CAD is evaluated by his physician and obtains a physician release prior to starting an exercise program with a personal trainer -All clients with documented CAD should have a physician-supervised maximal graded exercise test to determine their functional capacity and cardiovascular status to establish a safe exercise level -The term low-risk is generally applied to clients who have all of the following characteristics: 1. An uncomplicated clinical course in the hospital 2. No evidence of resting or exercise-induced ischemia 3. 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) 4. Normal ventricular function with an ejection fraction greater than 50% 5. No significant resting or exercise-induced arrhythmias (abnormal heart rhythms) -Generally, clients should perform one set of 12-15 reps using 8-10 exercises that target the major muscle groups, twice a week. Heart rates should not exceed the training targets and/or RPE of 11-14 (6-20 scale)

Greater Trochanteric Bursitis

-Characterized by a painful inflammation of the greater trochanteric bursa between the greater trochanter of the femur and the gluteus medius tendon/proximal iliotibial (IT) band complex -Inflammation of the bursa may be due to an acute incident or repetitive (cumulative) trauma to the area -Often results in decreased muscle length (e.g., quadriceps and hamstrings), myofascial tightness (e.g., in the iliotibial band complex), and decreased muscular strength -The exercise program should focus on regaining flexibility and strength at the hip -Stretching of the IT band complex, hamstrings, and quadriceps should be the focus to ensure proper lower-extremity mobility -Strengthening the gluteals and deeper hip rotator muscles is important to maintain adequate strength

Exercise and Chronic Fatigue Syndrome

-Characterized by a profound, incapacitating fatigue lasting at least six months that results in a substantial reduction in occupational, recreational, social, and educational activities -The fatigue does not improve with bed rest and may worsen with physical and/or mental activity -the primary objective of exercise is to create a balance that allows the client to avoid post-activity malaise, while also preventing deconditioning so that they can achieve better function and improved quality of life -Avoid the extremes of activity (i.e., no exercise or vigorous exertion) and develop an exercise program that is well-balanced and consistent -Appropriate rest is an important element of the exercise program that is well-balanced and clients must learn to stop activity before illness and fatigue are worsened -All exercise should be followed by a rest period at 1:3 ratio

Exercise and Osteoperosis

-Characterized by low bone mass and disrupted microarchitecture -Bone mineral density (BMD) that is 2.5 standard deviations (s.d.), or more below the mean for young adults -Weight-bearing exercises such as jogging, hopping, skipping, jumping and other plyometric exercise are recommended -Bone loading forces should be above those incurred with ADL, as higher stress results in greater strain -Shorter, frequent loading cycles have been shown to be more effective in increasing bone strength than longer single sessions -Frequent sessions of multiple, brief loading that are separated by a few hours of recovery may have the greatest impact on bone formation

Mind-Body Exercise

-Characterized by low-to-moderate intensity physical activity performed with a meditative, proprioceptive, or sensory-awareness component -Physical exercise executed with a profound inward mental focus -Improved muscular strength, flexibility, balance, and coordination, increased mental development and self-efficacy -Can assist in the management of a number of chronic disease states, including cardiovascular diseases (CVD), diabetes, and arthritis -Qigong, tai chi, and yoga

Circumduction

-Circular movement -Sequential combination of flexion, extension, abduction, and adduction -Shoulder and hip joints

Autonomous Stage of Learning

-Clients are performing motor skills effectively and naturally -Personal trainer is doing less teaching and more monitoring

Associative Stage of Learning

-Clients begin to master the basics and are ready for more specific feedback that will help them refine the motor skill

Phase 2: Movement Training

-Clients exhibit good postural and core stability and good joint stability and mobility -Bend and lift movements -Single-leg movements -Pushing movements -Pulling movements -Rotational movements -Teaching these movement patterns is best taught through the part-to-whole approach 1. Teach individual component of the skill 2. Master each component 3. Attempt the whole skill

Mind-Body Exercise and Chronic Disease Management

-Clients should only use forms of mind-body exercise where the degree of difficulty and intensity begins with very low physical effort (e.g., 2-3 METs) and can be graduated slowly -Only those with chronic disease states where the disease course is stable (i.e., no unstable symptoms such as chest discomfort) should consider mind-body exercise -Characteristics of mind-body exercise programs that are helpful for those with stable chronic disease include the following: 1. Can be taught at a relatively low-intensity level (e.g., 2-4 METs) and can be individualized 2. Decrease real-time cognitive arousal and stress hormone activation 3. Enhance proprioception (muscle sense) and kinesthesis 4. Can improve muscular strength, posture, and balance 5. Can improve self-efficacy and confidence

Cognitive Stage of Learning

-Clients try to understand a new skill -Movements are uncoordinated and jerky -Provide ample opportunity for practice -Don't overwhelm clients by introducing too many motor skills

Flexibility Training: Chronic Responses the Flexibility Training

-Collagen vs. elastin -Collagen limits motion and resists stretch -Elastic fibers (elastin) succumb readily to stretching and when released, they return to their formal length -Collagen and elastic fibers work together to facilitate appropriate joint movement -Static stretching and permanent tissue elongation -High-force short duration vs. low-force longer duration -Stretching recommendations -Warm up -Gentle static stretch

Health-History Questionnaire Form

-Collects more detailed medical and health information beyond the CAD risk-factor screen, including the following: 1. Past and present exercise and physical-activity information 2. Medications and supplements 3. Recent or current illness or injuries, including chronic or acute pain 4. Surgery and injury history 5. Family medical history 6. Lifestyle information (related to nutrition, stress, work, sleep, etc.)

Curvilinear Motion

-Combines translatory and rotary movements -Similar to the path of a ball thrown in the air

Complex Carbohydrates

-Come in the form of starches and require more time for digestion -Carbs that are not immediately used for energy will be used as glycogen

Rotator Cuff Injuries

-Common among individuals who engage in activities involving overhead movements, as well as among middle-aged individuals -Acute and chronic -Acute injuries are often related to some type of trauma, such as falling on the shoulder or raising the arm against overwhelming resistance -Chronic tears present as a gradual worsening of pain and weakness. Often these tears are a result of a degenerative process. These tears have an increased pain at night or after increased activity -The client is typically restricted from performing overhead avtivities and lifting heavu objects -Exercises with a bent elbow puts less tress on these muscles

Beta Blockers

-Commonly prescribed for a variety of cardiovascular and other disorders -These medications block beta-adrenergic receptors and limit sympathetic nervous system stimulation. In other words, they block the effects of catecholamines (epinephrine and nonepinephrine) throughout the body, and reduce resting, exercise, and maximal heart rates -This reduction in heart rate requires modifying the method used for determining exercise intensity. Using ratings of perceived exertion (RPE) versus target HR, for example, would be appropriate for a safe and effective aerobic exercise program for someone on beta blockers

Motor Neurons

-Conduct impulses from the CNS to the periphery -Because these neurons carry electrical impulses from the CNS to the muscle cells, they signal the muscles to contract or relax and, therefore, regulate muscular movement -The endings of these neurons connect, or synapse, with the muscle cells in the periphery of the body

Fast-Twitch Muscle Fibers (Type II Muscle Fibers)

-Consist of two subtypes: IIx and IIa -Power athletes possess a relatively large percentage of these fibers

Feldenkrais Method

-Consists of two interrelated, somatically based educational methods: 1. Awareness Through Movement (ATM) -A verbally directed technique designed for group work 2. Functional Integration -A nonverbal manual-contact technique designed for people desiring or requiring more individualized attention -The ATM method incorporates active movements, imagery, and other forms of directed attention -Functional Integration involves directing and enhancing the efficiency, coordination, grace, and self-possession of a person's movement

Protein

-Contain 4 calories per gram and are the building blocks of human and animal structure -Not a primary energy source -Serves innumerable functions in the human body, including the following: 1. Formation of the brain, nervous system, blood muscle, skin, hair 2. The transport mechanism for iron, vitamins, minerals, fats, oxygen 3. The key to acid-base and fluid balance -Form enzymes, which speed up chemical reactions to milliseconds that might otherwise take years -Antibodies that the body makes to fight infection are made up of these -In situations of energy deprivation, the body can break these down for energy -Are built from amino acids, which are carbohydrates with a nitrogen-containing amino group and, in some cases sulfur, attached -Proteins, or polypeptides, form when amino acids are joined together through peptide bonds -A specific food's protein quality is determined by assessing its essential amino-acid composition, digestibility, and bioavailability, or the degree to which the amino acids can be used by the body -Animal products generally contain all of the essential amino acids (called complete proteins), while plant foods do not (except for soy) -However, combining complementary incomplete plant proteins that together can provide all of the essential amino acids boost the protein quality

Type IIx Mucle Fibers

-Contain a relatively small amount of mitochondria -Have limited capacity for aerobic metabolism -Fatigue more easily than slow-twitched muscle fibers -Cannot sustain their effort for more than a few seconds -Possess a high number of glycolytic enzymes, which provide them with a considerable anaerobic capactiy -The largest and fastest -Capable of producing the most force of all the skeletal muscle fibers but are notably less efficient than slow-twitch fibers

Slow-Twitch Muscle Fibers (Type I Muscle Fibers)

-Contain relatively large amounts of mitochondria and are surrounded by more capillaries than the other muscle fibers -Contain higher concentrations of myoglobin -Resistant to fatigue and capable of sustaining aerobic metabolism -Contract more slowly than the other muscle fibers -Create lower force outputs and are more efficient than the other muscle fibers -Endurance athletes generally possess a percentage of these fibers

Parasympathetic Nervous System

-Controls the body when at rest -Keeps the heart rate, blood pressure, and metabolism low -Inhibited with the onset of exercise (vegal withdrawal) and sympathetic stimulation (i.e., the "fight or flight" mechanism) increases and has many effects on the body

Sensory Neurons

-Convey electrochemical impulses from sensory organs in the periphery (such as the skin) to the spinal cord and the brain [i.e., the central nervous system (CNS)]

Acute Responses to Exercise: Slow-Acting Hormones (Cortisol)

-Cortisol -Stimulates free fatty acid mobilization from adipose tissue, mobilizes glucose synthesis in the liver, and decreases the rate of glucose utilization by the cells -Acute exercise and its effect on cortisol -Risks associated with high levels of cortisol -Levels increase with exercise intensity and with increasing levels of physiological stress

Cold Medications

-Decongestants act directly on smooth muscles of the blood vessels to stimulate vasoconstriction -In the upper airways, this constriction, this reduces the volume of the swollen tissues and results in more air space -Vasoconstriction in the peripheral vessels may raise blood pressure and increase HR both at rest and possibly during exercise -Antihistamines block the histamine receptor, which is involved with the mast cells and the allergic responses. These meds do not have a direct effect on the HR or blood pressure, but they do produce a drying effect in the upper airways and may cause drowsiness

Flat-Back Posture

-Decreased anterior lumbar curve -A decrease in normal inward curve of the lower back, with the pelvis in posterior tilt

Sway-Back Posture

-Decreased anterior lumbar curve and increased posterior thoracic curve from neutral spine position -A long outward curve of the thoracic spine with a decreased anterior lumbar curve and a backward shift of the upper trunk -Often accompanied by rounded shoulders, a sunken chest, and a forward-tilted head

Phase 2: Aerobic-Efficiency 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 or just above VT1, or an RPE of 5 ("strong") on the 1-10 scale. The goal of these intervals will be to improve aerobic endurance by raising the intensity of exercise performed at VT1, and to improve the client's ability to utilize fat as a fuel source -To enhance exercise program design, trainers can conduct the submaximal talk test to determine heart rate at VT1. The talk test can also be used to help clients gain a better understading of RPE, as VT1 has been found to be approximately between RPE of 4 and 5 ("somewhat strong to strong") -The use of aerobic intervals will allow the personal trainer to introduce a more intense training stimulus to elicit the desired physiological adaptations -Clients can stay in this phase for years if they have no goals of improving speed or fitness beyond that gained in this phase

Chronic Adaptions to Exercise: Delayed Onset Muscle Soreness

-Delayed onset muscle soreness (DOMS) -Generally appears 24-48 hours after the workout and is a result of muscle tissue being injured from a mechanical excessive amount of force, especially from an eccentric force 1. Eccentric overload> structural damage to fibers and connective tissues> calcium collects in mitochondria> ATP production is halted> cellular/contractile proteins break down> inflammation> accumulation of histamines, potassium, prostaglandins, edema> stimulated nerve ending> DOMS sensation 2. Prevention of DOMS -Start at a very low intensity and progress slowly through the first few weeks of training -Keep eccentric contractions to a minimum durring the beginning of a program

Common Personal Styles

-Deliberators: may appear distant -Directors: competitive and dominant -Collaborators: easy-going -Expressors: want excitement and challenge

Acute Responses to Exercise: Muscle Contractility

-Depends on three performance characteristics: -Maximal force production -Speed of contraction -Muscle fiber efficiency

Co-Contraction

-Describes when the agonist and antagonists are contracted together and a joint must be stabilized

Phase 3: Anaerobic Endurance Training (Training Focus)

-Designed for clients who have endurance-performance goals and/or are performing seven or more hours of cardiorespiratory training per week -Clients don't need to be highly competitive athletes to train in zone 3. They only need to be motivated clients with endurance-performance goals and the requisite fitness from phase 2 to build upon -Most training (approximately 80%) should be performed at intensities where speech is comfortable (zone 1) and about 10% of the training should be performed at intensities above VT2 (zone 3), where the physiological provocation to make large gains is present -Introduces higher intensity intervals

Corporations

-Designed to create a "separate" entity from the investors and operators of a business -Investors own shares of the corporation, which limits the investors' personal liability -Much more burdensome than a sole proprietorship or partnership

Agreement to Participate

-Designed to protect the personal trainer from a client claiming to be unaware of the potential risks of physical activity -not typically considered a formal contract, but rather serves to demonstrate that the client was made aware of the "normal" outcomes of certain types of physical activity and willingly assumed the risks of participation -Typically used for "class" setting rather than for individualized personal-training situations

Movement Screens

-Determine altered neural control -Identify origins of movement limitations -Determine impact on kinetic chain

Muscle Fiber Efficiency

-Determined by a measure of the fibers economy -An efficient fiber requires less energy to perform a given amount of work 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 fibers are more efficient at using oxygen to generate more ATP to fuel continuous muscle contractions for extended periods

Oxygen-Carrying Capacity of Blood

-Determined primarily by two variables: 1. The ability to adequately ventilate the alveoli in the lungs 2. The hemoglobin (Hb) concentration of the blood

40-Yard Dash

-Determines acceleration and speed

Needs Assessment

-Determines what the appropriate program will entail -Identify what physiological parameters need to be included in the program to achieve success with respect to the client's goals -To complete the needs assessment, the trainer should consider the following: 1. Evaluation of the activity or sport -Movement analysis -Physiological analysis -Injury analysis 2. Individual assessment -Current conditioning level -Training history and technique -History of injury or fear of injury -Tolerance for discomfort

Dysfunctional Movement

-Develops faulty neural pathways and strategies

Diabetes

-Diabetes mellitus is a condition that results from abnormal regulation of blood glucose -Type 1 diabetes 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 diabetes results from the cells' decreased ability to respond to insulin -It is especially important for people with diabetes to balance nutrition intake with exercise and insulin or other medications in order to maintain a regular blood sugar level throughout the day

Glenohumeral Joint Muscles

-Directly produce movement at the glenohumeral joint -Prime movers include the pectoralis major, deltoid, rotator cuff, latissmus dorsi, and teres major

Lactate

-During high-intensity workouts, when there is inadequate oxygen, pyruvate converts to this--that "burning sensation"

Phase 3: Anaerobic-Endurance Training

-During this phase the primary focus is on designing training programs that help improve performance in endurance events or to train fitness enthusiasts for higher levels of cardiorespiratory fitness. This is accomplished through the introduction of higher-intensity intervals that load the cardiorespiratory system enough to develop anaerobic endurance, and balancing training time spent below VT1, between VT1 and hte second ventilatory threshold (VT2), and at or above VT2. This type of training is sometimes referred to as lactate threshold or tolerance training and is designed to increase the amount of sustained work that an individual can perform at or near VT2 -This type of work will also help to increase the ability of the working muscles to produce force for an extended period -Depending in the client, they may train seven days per week with sessions that are 20 minutes to multiple hours in length -Exercise at or near VT2 cannot be sustained for extended periods during multiple training sessions per week -Watch out for signs of overtraining

Acute Responses to Exercise: Energy-System Interaction During Exercise

-Each of the three energy systems [phosphagen, anaerobic glycolysis (or fast glycolytic or lactate), and anaerobic] contributes to the total energy needs of the body during physical activity, but all three are utilized to provide the body with the fuel required to complete the task

Nutrition Recommendations to Optimize Heart Health

-Eat a diet rich in fruits and vegetables, whole grains, and high-fiber foods -Consume fish (in particularly oily fish like salmon, trout, and tuna) at least twice per week -Limit saturated fat to <10% of total caloric intake (preferably <70%), cholesterol to <300mg/day, and sodium intake to <2.3 g/day (1 tsp salt) -Keep trans fat intake as low as possible

Double-Progressive Training Protocol

-Effective for strength development in any repetition range -For example, in an 8-12 rep, a client performing 8 repetitions at a set rate, would then work towards doing 12 repetitions with the same weight. Once that is achieved the weightload is increased by 5%

Exercise and Dyslipidemia

-Elevated levels of total cholesterol and LDL cholesterol are well-recognized as lipid parameters with the highest correlation to CVD, along with suboptimal levels of high-density lipoprotein (HDL) cholesterol and elevated levels of triglycerides -Chronic elevation of triglyceride levels has been associated with endothelial dysfunction and is considered an independent risk factor for CVD -High levels of cholesterol in circulation are strongly associated with the atherosclerosis and the development of cardiovascular disorders -LDL cholesterol's (the bad one) optimal level: less than 100 -Total cholesterol's desirable level: less than 200 -HDL cholesterol's (the good one) levels: low--less than 40; high--greater than or equal to 60 -Exercise is effective in the management of high serum cholesterol and triglyceride levels, and also effective in elevating low HDL levels -Aerobic exercise may reduce LDL by 3.0-6.0 mg/dL on average -May also reduce non-HDL cholesterol by 6 mg/dL on average -Exercise has no consistent effect on TG -Exercise has no consistent effect on HDL cholesterol -These people are at risk for CAD

Movements of the Scapula

-Elevation, depression, adduction (retraction), abduction (protraction), upward rotation, and downward rotation (return to anatomical position)

Phase 4: Performance Training

-Emphasizes specific training to improve speed, agility, quickness, reactivity, and power. Many clients will never progress to this stage of training, as they will not have athletic or performance-oriented goals -Power training enhances the velocity of force production by improving the ability of muscles to generate a large amount of force in a short period of time. Power is needed in all sports and activities that require repeated acceleration and deceleration. Power can be defined as both the velocity of force production and the rate of performing work -To advance power, clients must also work on the rate at which they produce force. By manipulating the time of force production through different loading techniques that involve quick accelerations and decelerations, clients can improve power -Speed, agility, quickness, and reactivity are the skill-related parameters that will directly benefit from enhanced power -Exercise selection during this phase should include a variety of techniques including plyometric jump training, medicine ball throws, kettle ball lifts, and traditional Olympic-style lifts Goal is to increase rate coding, or the speed at which the motor unit stimulate the muscles to contract and produce force. This is enhanced by placing emphasis on maximizing the stretch reflex by minimizing the transition time between the eccentric and concentric phases of muscle action

Fascia

-Encases muscles, bones, nerves, blood vessels, and organs

MyPlate

-Encourages Americans to eat a more balanced diet that is about 50% fruits and vegetables -Encourages people to: 1. Balance calories 2. Enjoy your food, but eat less (eat slow) 3. Avoid oversized portions 4. Eat more vegetables, fruits, whole grains, and fat-free or 1% milk 5. Make half of your plate fruits and vegetables 6. Switch to fat-free or low-fat (1%) milk 7. Make half your grains whole grains (ideally more than that) 8. Eat fewer foods high in solid fat, added sugars, and salt 9. Compare sodium in foods and then choose lower sodium versions 10. Drink water instead of sugary drinks to help cut sugar and unnecessary calories

Chronic Adaptions to Exercise: Cardiorespiratory Changes (Blood Flow)

-Enhanced by 1. Formation of new capillaries (which allows more blood to flow into the muscle) 2. Improvements in existing capillaries (training allows these to open and utilize more blood) 3. Redistribution of blood flow (blood flow is shunted from areas that don't need it, like the abdominal cavity, and redistributed to the working muscles) 4. Increases in blood volume

Glycogenolysis

-Epinephrine causes the release of glucose from the liver -Allows blood glucose levels to remain high to provide fuel for the exercising muscles

Rockport Fitness Walking Test (1 Mile)

-Estimates V02 max from a client's immediate post-exercise heart rate -Involves the completion of a 1-mile walking course as fast as possible -The V02 max is calculated using the client's immediate post-exercise HR and his 1-mile walk time

Age in Regards to Exercise

-Even if an optimal situation in which structured athletic training is maintained, there appeared to be a somewhat inevitable decline in performance ability beyond age 60 -The performance losses with aging are mostly related to the reduction in activity levels, but are also attributable to the acclamation of injuries (both major and minor), losses of connective tissue elasticity, minor but cumulative changes in circulatory function (the MHR declines by approximately one beat per minute per year regardless of training, with a proportional decrease in maximal cardiac output), and (at least in males) reduction in testosterone concentration which reduce the effectiveness of the response to training

Slow-Twitch (ST) Muscle Fibers

-Exceptionally well equipped for oxygen delivery and have a large quantity of aerobic, or oxidative, enzymes -Have a large number of mitochondria and, consequently, are particularly well designed for aerobic glycolysis and fatty-acid oxidation -Recruited primarily for low-intensity, longer-duration activities such as walking, jogging, and swimming -Muscles that need to be fatigue-resistant (e.g., postural muscles) are usually ST fibers -ST fibers are recruited first, then FT fibers -Aerobic muscle fibers

Proximal Stability: Core Function

-Exercise 1: Supine drawing-in (centering) -Exercise 2: Quadruped drawing-in (centering) with extremity movement

Tips for Exercising in Polluted Areas

-Exercise early in the morning to avoid the build-up of pollutants associated with increased vehicular traffic -Avoid high-traffic urban areas -Exercise pace may need to be reduced to keep HR in the desired training range -Under extreme conditions, exercising indoors is probably the best choice

The Talk Test

-Exercise intensity associated with the ability to talk comfortably -Highly related to VT1 -As long as exercisers can speak comfortably, they are almost always below VT1 -The first point at which it becomes noticeably more difficult to speak approximates the intensity of VT1 -The point at which speaking is definitely not comfortable approximates the intensity of VT2

Specificity

-Exercise the appropriate muscles -Use appropriate-repetition protocols

Acute Responses to Exercise: Thermoregulation During Exercise

-Exercising> increased temperature = regulation -Mechanisms for thermoregulation

Shin Splints

-Exertional leg pain -Typically classified as one of two specific conditions: medial tibial stress syndrome (MTSS), which is also called posterior shin splints, and the anterior shin splints -MTSS is associated with pes planus -MTSS is actually periostitis, or inflammation of the periosteum (connective tissue covering the bone) -Modify training with lower-impact/lower mileage conditioning and cross-training (e.g., aquatic exercise) -Pain free stretching of the calf muscles, especially the soleus, has been shown to be effective in relieving symptoms related to MTSS

Specificity

-Explains the outcome of a given type of training program such that the exercise response is specific to the mode and intensity of training -Only the physiological systems emphasized during a training program will improve -For example, a program of long-endurance running will improve an exerciser's aerobic capacity but will do nothing to enhance the exerciser's performance on a heavy bench press -At the cellular level, this refers to the types of adaptions that occur in the muscle fibers themselves

Flexibility Training: Acute Responses to Flexibility Training

-Factors that effect deformation of tissue -Type of tissue -Amount of force applied -Temperature of tissue

Chronic Adaptions to Exercise: Muscle Growth

-Fiber hypertrophy -Fiber hyperplasia -Enhancing the muscle growth through exercise

Movements of Synovial Joints

-Flexion -Extension -Abduction -Adduction

Sagittal Plane Movements

-Flexion: Decreasing the angle between two bones -Extension: Increasing the angle between two bones -Dorsiflexion: Moving the top of the foot toward the shin (only at the ankle joint--pointing toes toward shin) -Plantarflexion: Moving the sole of the foot downward; pointing the toes (only at the ankle)

Wrist Muscles

-Flexor carpi raidialis -Flexor carpi ulnaris -Extensor carpi radialis longus -Extensor carpi ulnaris -Palmaris longus

Phase 2: Aerobic-Efficiency Training (Traning Focus)

-Focus on increasing the time of cardiorespiratory exercise while introducing intervals to improve aerobic efficiency, fitness, and health -There's more variety in this phase in terms of frequency and duration -Intervals begin in the lower end of zone 2 and eventually progress to the upper end of zone 2 -The primary cardiorespiratory training phase for regular exercisers in a fitness facility who have goals for improving or maintaining fitness and/or weight loss -Includes increasing the workload by modifying frequency, duration, and intensity with intervals introduced that go into zone 2 and eventually approach HR at VT2 -The zone 2 intervals in this phase provide a stimulus that will eventually increase the HR at VT1, resulting in the client being able to exercise at a lower HR when at the same level of intensity, and also allowing the client to exercise at higher instensities wile at the VT1 HR -Aerobic intervals -Some clients may remain here if they don't have goals of improving speed or fitness beyond what's achieved here--someone who just wants to maintain good health

Skill-Related Assessments

-Focus on the following components: 1. Anaerobic power: The amount of work performed in a given unit of time; usually represents one single and explosive bout, event, or repetition performed at maximal efforts 2. Anaerobic capacity: The sustainability of power output for brief periods of time 3. Speed: The rate of motion or the rate of change of distance 4. Agility: How accurately and rapidly a person can change direction; involves the stages of acceleration, stabilization, and deceleration 5. Reactivity: The rate at which an individual responds to a stimulus 6. Coordination: The ability of an individual to complete complex movements while providing accurate responses in both timing and intensity

Health-Related Assessments

-Focus on the following components: 1. Cardiorespiratory fitness 2. Body composition and anthropometry (the distribution of body fat) 3. Muscular endurance 4. Flexibility

Phase 4: Performance Training (Power Training)

-Focused on enhancing performance in specific sports -Enhances the velocity of force production by improving the ability of muscles to generate a large amount of force in a short period of time -Power: both the velocity of force production and the rate of performing work -Clients should have the following prerequisites before incorporating power training: 1. A foundation of strength and joint integrity (joint mobility and stability) 2. Adequate static and dynamic balance 3. Effective core function 4. Anaerobic efficiency (training of the anaerobic pathways) 5. Athleticism (sufficient skills to perform advanced movements) 6. No contraindications to load-bearing, dynamic movements 7. No medical concerns that affect balance and motor skills -This phase will last at least 4 weeks, with the total duration often determined by the segment of a client's annul training plan that is dedicated to the production of power -The focus should be on rate of force production with a taper in the volume and intensity of exercises in exchange for this velocity of movement

Yoga Research

-For a yoga program to either cause regression or at least slow the progression of coronary disease there must be a significant modification of blood lipids and lipoproteins (i.e., LDL cholesterol), primarily by dietary means. In the final analysis, yogic lifestyle intervention, rather than hatha yoga alone, is perhaps the necessary stimulus required for generating significant clinical outcomes as evidenced in these and other trials

Waist Circumference

-For every 1-inch increase in waist circumference in men, the following associated health risks are found: 1. Blood pressure increases by 10% 2. Blood cholesterol level increases by 8% 3. High-density lipoprotein (HDL) decreases by 15% 4. Triglycerides increase by 18% 5. Metabolic syndrome risk increases by 18%

Planning

-Formulate SMART goals: specific, measurable, attainable, relevant, time-bound -Generating and discussing alternatives -Program adherence: programs designed with the time constraints of the individual, and plans that are easy to follow -Evaluating the program: ask for feedback; regular reassessments; revise program as needed

Coronary Heart Disease

-From atherosclerosis or an accumulation of fat and cholesterol in the lining of the arteries that supply oxygen and nutrients to the heart muscle -Over time, blood flow is reduced and oxygenation to the heart can become limited, leading to angina (chest pain) and myocardinal infarction (heart attack)

Enhancing Muscle Growth Through Exercise

-Functions of hormones -Types of workouts that promote muscle growth

Three Basic Processes that must Interact to Provide Adequate Blood and Nutrients to the Tissues

-Getting oxygen into the blood--a function of pulmonary ventilation coupled with the oxygen-carrying capacity of 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

Mobility and Stability of the Kinetic Chain

-Glenohumeral= mobility -Scapulothoracic= stability -Thoracic spine= mobility -Lumbar spine= stability -Hip= mobility -Knee= stability -Ankle= mobility -Foot= stability

Acute Responses to Exercise: Fast-Acting Hormones (Glucagon)

-Glucagon (released by the pancreas, but opposite from insulin) -Stimulates in immediate release of glucose from the liver when blood glucose levels are low -Acute exercise and its effects on glucagon

Girth Measurements

-Good predictors of health problems

Dietary Guidelines

-Government's advise to Americans on how to live a healthy life -Balancing calories to achieve and maintain a healthy weight -Foods and food components to reduce: sodium, trans fatty acids -Foods and nutrients to increase: fruits, vegetables, half of all grains as whole grains, fat-free or low-fat milk products, lean proteins, oil instead of solid fat, potassium, fiber, calcium, and vitamin D -Building healthy eating patterns: Dietary Approach to Stop Hypertension (DASH), Mediterranean Diet, and a well-planned vegetarian diet -Helping Americans make healthy choices: Develop coordinated partnerships, programs, and policies to support healthy eating

Exercise Guidelines for Diabetics

-Gradual warm-up and cool-down periods -The warm-up should consist of 5-10 minutes of light aerobic activity and a period of gentle stretching -The cool-down should be 5-10 minutes and gradually bring the HR down to its pre-exercise level -The blood glucose level should be measured before and after each exercise session. The session should be delayed if the pre-exercise level is below 100mg/dL -Exercise should be curtailed if the pre-exercise blood glucose is greater than 300mg/dL or greater than 250 mg/dL with the presence of ketosis

Line of Gravity and Base of Support

-Gravity acts on a body in a straight line through its COG toward the center of the earth -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 (e.g., the space between the feet if a person is standing) -A large, wide base support is more stable than a small, narrow one

Acute Responses to Exercise: Slow-Acting Hormones (Growth Hormone)

-Growth Hormone -Supports the actions of cortisol by decreasing glucose uptake by the tissues, increasing free fatty acid mobilization, and enhancing gluconeogenesis in the liver. It also plays a major role in protein synthesis -Acute exercise and its effect on growth hormone -During prolonged exercise, it can help maintain blood glucose levels

Phase 1: Aerobic-Base Training (Training Focus)

-Has the 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 goals of improving health and a secondary goal of building fitness -Help the clients have positive experiences with cardiorespiratory exercise and help him adopt exercise as a regular habit -Develop a stable aerobic base upon which the client can build improvements in health, endurance, energy, mood, and caloric expenditure -Establish a regular exercise pattern, with relatively low- to moderate-intensity exercise of only moderate duration, in order to establish an aerobic base -Once regularity of exercise habits is established, the duration of exercise is extended until the exerciser progresses to phase 2 and is able to exercise for 30-60 minutes on most days with little residual fatigue -Start slowly during the beginning weeks of an exercise program

Hypertension

-Having a systolic blood pressure (SBP) of equal or greater than 140 mmHg, a diastolic blood presser (DBP) of equal or greater than 90mmHg, and/or being in anti-hypertensive medication -The leading cause of a stroke -Blood pressure should be monitored -The DASH eating plan combined with decreased salt intake can substantially reduce blood pressure levels and potentially make blood-pressure medications unnecessary

Segments of the Upper Extremity

-Head and neck -Shoulder girdle (S/T articulation) -Shoulders -Elbows -Wrists -Hands

Contemporary Training Parameters

-Health-behavior change -Postural (kinetic chain) stability -Kinetic chain mobility -Movement efficiency -Core conditioning -Balance -Cardiorespiratory fitness (aerobic and anaerobic) -Metabolic markers (ventilatory thresholds) -Muscular endurance -Muscular strength -Flexibility -Agility, coordination, and reactivity - Speed and power

How to Monitor Exercise Intensity

-Heart Rate [% MHR; % heart-rate reserve (HRR)] -RPE -VO2 or metabolic equivalents (METs) -Caloric expenditure -Talk test/VT1 -Blood lactate and VT2

Chronic Adaptions to Exercise: Thermoregulatory Changes

-Heat acclimation -Changes that facilitate heat tolerance 1. Expansion of plasma volume 2. Decrease in heart rate/core temperature 3. Increase in sweat rate during exercise -Start at low intensity. Workout should last an hour. Acclimation usually takes 9-14 days

The Windchill Factor

-Heat loss from the body can be greatly accelerated when there is a strong wind

Program Design for Phase 1: Aerobic-Base Training

-Help clients have positive experiences with exercise to facilitate program adherence and success -Cardiorespiratory fitness assessments are not necessary at the beginning of this phase, as they will only confirm low levels of fitness and potentially serve as negative reminders -All cardiorespiratory exercise during this phase falls within zone 1 -As a general principle, exercise programs designed to improve the aerobic base begin with zone 1-intensity exercise with HR below VT1 performed for as little as 10-15 minutes 2-3 times each week. However, this should be progressed as rapidly as tolerated to 30 minutes at moderate intensity (zone ; below "talk test" with HR below VT1), performed at least 5 times each week -Changes in duration from one week to the next should not exceed a 10% increase versus the week prior -Once the client is comfortable with assessments and can sustain steady-state cardiorespiratory exercise for 20 minutes in zone 1, he can move on to phase 2

Waist-to-Hip Ratio

-Helps differentiate android (or apple-shaped) individuals from those who are gynoid (or pear-shaped) -Those who are apple-shaped carry excess fat in the abdominal area, while pear-shaped individuals carry excess fat in the hip and thighs -Those who are android and have a high WHR have a greater health risk -Visceral fat contributes to android fat distribution and is very damaging, not only because it enroaches on the vital organs of the body, but also because excess abdominal fat has been associated with insulin resistance -There is a strong correlation between excess abdominal fat and a number of health risks, including type 2 diabetes, hypertension, and hypercholesterolemia

Hypertension in Regards to Exercise

-High blood pressure -Is more prevalent among the elderly and African-American individuals, but is becoming more common in the general population. -An individual's risk of CAD, stroke, and kidney disease increases progressively with higher levels of systolic blood pressure (SBP) and diastolic blood pressure (DBP). This is important information for personal trainers because blood pressure increases with exercise, especially in activities involving heavy resistance, such as weight lifting, or isometric exercises. If a person's resting blood pressure is already high, it may elevate to dangerous levels during exercise, increasing the likelihood of a stroke

Factors that Influence Muscle Strength and Hypertrophy

-Hormone levels -Gender -Age -Muscle fiber type -Muscle length -Limb length -Tendon insertion point

Levers

-How body segments work as they rotate around the joints -A rigid bar with a fixed point around which it rotates when an external force is applied -The fixed point is called a fulcrum -From a fitness standpoint, these are our extremities -Arms in an overhead press (levers) shoulders would be the fulcrum (fixed point)

Program Design for Muscle Hypertrophy (Bodybuilding)

-Hypertrophy is facilitated by exercise sessions that favor relatively high training volumes and relatively brief rests between sets -Typically involves lower weightloads and higher repetitions than muscular-endurance training -Most bodybuilders work each major muscle group twice a week

Neutral Spine Position

-Ideal posture -Requires the mathematical balance of 12 vertebrae that are curved in an anterior direction (7 cervical vertebrae plus 5 lumbar vertebrae) with the 12 thoracic region vertebrae that are curved in a posterior direction -All 24 vertebrae must be balanced

Pre-Participation Screening Include

-Identifying the presence or absence of of known cardiovascular, pulmonary, and/or metabolic disease, or signs or symptoms suggestive of cardiovascular, pulmonary, and/or metabolic disease -Detecting at-risk individuals who should first undergo medical evaluation and clinical exercise testing before initiating an exercise program -Identifying those individuals with medical conditions who should participate in medically supervised programs -Must be performed on all new participants, regardless of age, upon entering a facility that offers exercise equipment or services. The screening procedure should be valid, simple, cost-efficient, time-efficient, and appropriate for the target population. Additionally, there should be a written policy on reference procedures for at-risk individuals

Hyponatremic

-If someone ingests excessive amounts of fluid to compensate for minimal amounts of water lost in sweat, he or she may become fluid overloaded, or hyponatremic -When the blood's water:sodium ratio is severely elevated, excess water can leak into brain tissue, leading to encephalopathy, or brain swelling

Chronic Adaptions to Exercise: General Adaptation Syndrome

-If the body doesn't have enough rest to before more exercise three phases occur: 1. Shock or alarm phase -The body feels fatigued and sore, this phase lasts 2-3 weeks and many of the gains are due to neuromuscular adaptations 2. Adaptation or resistance phase -Generally begins weeks 4-6 and is when major biochemical and structural adaptation occur 3. Exhaustion phase -Can occur at any time. Without proper recovery and repair time, the body burns out

Hip Muscles

-Illioposoas: Illiacus and psoas major and minor -Rectus femoris -Gluteus maximus -Biceps femoris -Semitendinosus -Semimembranosus -Gluteus medius and minimus -Adductor magnus -Adductor brevis and longus Tensor fasciae latae -Sartorius -Pectineus -Six deep external (lateral) rotators: 1. Piriformis 2. Obturator 3. Externus 4. Superior gemellus 5. Inferior gemellus 6. Quadratus femoris -Gracilis

Adenosine Triphophate (ATP)

-Immediately usable form of chemical energy needed for all cellular function, including muscular conraction -Majority is synthesized from food consumed -Carbohydrates and fatty acids can be converted into this -If ATP is not available, muscle contraction stops

Disease Prevention

-Improved body composition: Reduces risk of type 2 diabetes -Stronger muscles: Important for low back health -Reduced pain of osteoarthritis and rheumatoid arthritis -A decrease in depression in older men and women -Improved functional ability in older adults

Benefits of 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 incidence of several cancers -Decreased incidence of osteoporosis

Phase 3: Load Training

-In phase 3, the exercise program is advanced with the addition of an external force or increasing the external load, placing emphasis on muscle force production where the variables of training can be manipulated to address a variety of exercise goals. These goals may include positive changes in body composition, muscular strength, muscle hypertrophy, or muscular endurance, or simply looking more "toned" -During load training, exercise program design variables are applied in a manner consistent with the standard FITT-VP model (frequency, intensity, time, type, volume, and progression) for increasing muscular hypertrophy, enhancing muscular endurance, or improving muscular strength -The focus is on good exercise form and increasing the ability of muscles to generate force -Personal trainers can play a crucial role in helping clients stay motivated by designing and modifying programs to introduce variety and work toward goal attainment. This can be accomplished through programs utilizing linear or undulating periodization models to progress the total training volume -Exercise selection may initially focus in isolated or single-joint movements, but should transition to integration of body segments and full-body movements -Programs can range from exercises for all major muscle groups performed 2-3 times per week, to circuit training or split routines, depending on the client's goals, available time for training, preferences, and motivation -Before progressing to phase 4, clients should develop the prerequisite strength necessary to move into training for power, speed, agility, and quickness. If the client moves on to phase 4 before this base is developed, he or she will be at risk for injuries

Recommended Dietary Allowances (RDAs)

-In the past, these were published for the different nutrients based on age and gender -Were defined as the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet the known needs of practically all healthy persons -Newer reference values, known as Dietary Reference Intakes (DRIs), are more descriptive

Macrominerals (Bulk Elements)

-Include calcium, phosphorus, magnesium, sulfur, sodium, chloride, and potassium

Microminerals (Trace Elements)

-Include iron, iodine, selenium, zinc, and various other minerals that do not have an established DRI

Anthropometric Measures

-Include measurements of height, weight, and/or circumference to assess body size or dimension -Two examples of this approach are body mass index (BMI) and waist-to-hip ratio (WHR) -While these measurements demonstrate strong correlations to health, morbidity, and mortality, they provide only estimations of body composition and fitness level

Speed Training

-Incorporates moving rapidly from one point to another in the shortest timeframe possible -Frequency should range between 1-3 non-consecutive days per week

Plyometric Exercise

-Incorporates quick, powerful movements and involves the stretch-shortening cycle [an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of the same muscle] -The period of time between the eccentric and concentric actions is called the amortization phase and should be kept to a minimum to produce the greatest amount of muscular force -Timing is another important factor in the stretch-shortening cycle, such that if the concentric muscle action does not occur immediately following the pre-stretch (a prolonged amortization phase), or if the eccentric phase is too long, the stored musculotendinous energy dissipates and is lost at heat, and the reflexive potential is negated -Frequency: 1-3x per week -Intensity: Progressed from light, to moderate, to high intensity

Benefits of Strength Training

-Increase in muscle fiber size and contractile strength -Increased tensile strength in tendons (which attach muscles to bones) and ligaments (which attach bones to bones), as well as bone mineral density (BMD)

Lordosis Posture

-Increased anterior lumbar curve from neutral spine position -An excessive anterior curvature of the spine that typically occurs at the low back, but may also occur at the neck -Linked to low back pain, a condition commonly experienced by late-term pregnant women and individuals with large concentrations of abdominal fat -Often associated with the anterior tilting of the pelvis, placing tension on the anterior longitudinal ligaments of the spine and compression on the posterior parts of the intervertebral discs -Focus on strengthening the individual's abdominal and hip extensor (hamstring) muscles, while stretching the hip flexors (iliopsoas) and spine extensors (erector spinae) -Musular balance on all sides -Anterior tilt -Occurs in daily life

Kyphosis Posture

-Increased posterior thoracic curve from neutral spine position -Excessive posterior curvature of the spine, typically seen in thoracic region -Give an individual an appearance of a "humpback," with associated rounded shoulders, sunken chest, and head-forward posture with neck hyperextension -Common among older adults with osteoporosis -Occurs in daily life

Carbohydrate Loading

-Increases glycogen stores -Because glycogen contains many water molecules, it is large and bulky and therefore unsuitable for long-term energy storage -If a person continues to consume more carbohydrates than the body can store, the body will convert the sugar into fat for long-term storage

Chronic Adaptions to Exercise: Cardiorespiratory Changes (Heart Size/Heart Volume)

-Increases in left ventricular cavity as a result of endurance training -Results from: 1. Increase in plasma volume 2. Increase in diastolic volume 3. Increase in the stretching of the cardiac fibers 4. Decrease in resting heart rate 5. Decrease in resting heart rate at a given intensity -Improve VO2 max and less cardiac stress -Increases when exercise demands are high, decreases within a couple weeks after training ceases

Chronic Adaptions to Exercise: Cardiorespiratory Changes (Oxidative Enzymes)

-Increases in mitochondria > more ATP -Increases in mitochondrial oxidative enzymes > glycogen is spared > work harder for longer

Acute Responses to Exercise: Fast-Acting Hormones (Insulin)

-Insulin (released in the pancreas) -Reduces blood glucose levels -Promotes uptakes of glucose, fats, and amino acids into cells for storage -Suppressed during exercise -Acute exercise and its effects on insulin increases the muscles sensitivity to it, and as a result, less insulin in needed to promote glucose uptake into the muscles. This explains why diabetics, who regularly participate in an exercise program, can often reduce their medication level

Training Frequency

-Inversely related to both training volume and training intensity -Less vigorous exercise training sessions produce less muscle microtrauma, require less time for tissue remodeling, and can be performed more frequently -More vigorous exercises sessions produce more muscle microtrauma, require more time for tissue remodeling, and must be performed less frequently for optimal results -A challenging resistance workout elevates RMR by 8% to 9% for three days following the exercise session, presumably due to muscle-building processes -Advanced exercisers who perform high-volume/high-intensity strength workouts should not train the same muscle groups more frequently than every third day -It is recommended that new exercisers perform resistance training 2-3 days a week for best results

Primary Exercises

-Involve multiple muscles from one or more of the larger muscle areas (e.g.) chest or thigh) that span two or more joints (i.e., multijoint exercises) and are generally performed in linear fashion (i.e., integrated muscle action and joint movements working in the same direction--squat, shoulder press, etc.)

Assisted Exercises

-Involve smaller muscle groups from more isolated areas that span one joint

Circuit Strength Training

-Involves a series of resistance exercises that are arranged to work different muscle groups, thereby eliminating the need to rest between exercises -The major disadvantage of this training is the use of lower weightloads (typically 40-60% of maximum) due to the cumulative effects of fatigue from nearly continuous resistance exercise -The advantages of this training are shorter training sessions and moderate aerobic conditioning from sustaining relatively high heart rates throughout the exercise session -The first progression is to increase the number of circuits. When the desired number of circuits can be completed, the weightloads may be increased by approximately 5%

Movement Efficiency

-Involves a synergistic approach between stability and mobility where "proximal stability promotes distal mobility" -For example, if the hips, trunk, and shoulder girdle are stable, it facilitates greater mobility of the legs and arms. While this is fundamentally true, the relationship between stability and mobility throughout the kinetic chain is slightly more complex. Trainers should understand this relationship, as it serves as the foundation from which all flexibility and resistance programming originates

Strain

-Involves injury to a tendon, which connects muscle to bone -Tendons are stronger than the muscles they attach to, therefore most strains are actually an injury to the muscle fibers and are commonly called pulled muscles

Agility Training

-Involves the components of acceleration, deceleration, and balance, and requires the client to control the center of mass (COM) over the base of support (BOS) while rapidly changing body position -Speed-strength and speed-endurance are important components of this -Frequency should range between 1-3 non-consecutive days per week

Kinesiology

-Involves the study of movement from biological and physical science perspectives -Force can be either internal (e.g., produced by gravity's pull on a barbell), and cause, modify, or oppose motion

Kinematics

-Involves the study of the form, pattern, or sequence of movement without regard for the forces that may produce that motion

Warm-UP

-Is a period of lighter exercise preceding the conditioning phase of the exercise bout, and should last for 5-10 minutes -It should begin with low- to moderate intensity exercise or activity that gradually increases in intensity -The harder the conditioning phase and/or the older the exerciser, the more extensive the warm-up should be

Exercise and Fibromyalgia

-Is classified as a syndrome, and it is characterized by long-lasting widespread pain and tenderness at specific points on the body -Considered a rheumatic condition because it impairs the joints and/or soft tissues and causes chronic pain -Clients with this should be encouraged to exercise on a regular basis -Gentle stretching should become part of the daily routine, with extra care being taken to avoid overstretching -Warm-water exercise can be especially beneficial along with low-impact activities -Low- to moderate-intensity exercise is recommended, with a goal of developing consistent exercise patterns rather than intense workouts -intensity and duration should be reduced during periods of flare-up and increased fatigue or pain resulting from previous activity -Encourage variety

Creatine

-Is effective in building muscle mass, especially when combined with intensive strength training -A derivative of three amino acids and a source of rapid energy -Stored in the muscles in small amounts -Ingestion of a relatively high dose of this (20-30 grams per day for up to 2 weeks) increases muscle stores by 10%-30% and can boost muscle strength by about 10% when compared with resistance training alone

Maximal Force Production

-Is expressed by how much force the fiber produces per unit of fiber cross-sectional area -Research suggests that fast-twitch muscle fibers produce 10-20% more force than slow-twitch muscle fibers because fast twitch fibers contain more myosin cross-bridges per cross-sectional area of fiber

Phase 1: Aerobic-Base Training

-Is focused on developing initial aerobic base in clients who have been sedentary or near-sedentary. This should not be confused with the "aerobic-base training" that is performed by endurance athletes as the endurance-performance foundation of their offseason training. Instead, aerobic-base training during phase 1 of the ACE IFT Model's cardiorespiratory component is focused on establishing baseline aerobic fitness to improve health and the serve as a foundation for training for cardiorespiratory fitness in phase 2 -The intent of this phase is to develop a stable aerobic base upon which the client can build improvements in health, endurance, energy, mood, and caloric expenditure -Exercising 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 -The easiest method for measuring intensities is using the talk test -No assessments are recommended during the aerobic-base phase

Acute Responses to Exercise: Fuel Use During Exercise (Fat)

-Is mainly stored in the form of triglycerides in adipoctyes (fat cells) -Breakdown of triglycerides >FFAs >acetyl-CoA> Kreb's Cycle to produce energy -A relatively small amount is stored in muscle cells -Determined by its availability to the muscle cell -Fat utilization during exercise 1. Low-intensity exercise vs. high-intensity exercise 2. Duration of exercise determines the fuel source that will be used

ACSM and the American Heart Association's Screening Tool

-Is more comprehensive than the PAR-Q -Determines the following: 1. The presence or absence of known cardiovascular, pulmonary, and/or metabolic disease 2. The presence or absence of cardiovascular risk factors 2. The presence or absence of signs or symptoms suggestive of cardiovascular, pulmonary, and/or metabolic disease

Fiber Hypertrophy

-Is most likely the result of one or more of the following: an increased number of myofibrils, a greater number of actin and myosin filaments, more sarcoplasm, and more connective tissue -An increase in muscle protein synthesis stimulated by resistance training appears to be the mechanism responsible for fiber hypertrophy in trained individuals -The ingestion of adequate amounts of carbohydrate and protein immediately after a training session, as well as the presence of testosterone, are factors that enhance muscle protein synthesis -The most muscle hypertrophy suggests that eccentric actions combines with high-velocity training promote greater increase in hypertrophy than concentric actions and slower-velocity training

Growth Hormone (GH)

-Is secreted by the anterior pituitary gland and facilitates protein synthesis in the body, mostly by helping the cell transport nutrients from outside the cell to the interior where they may be incorporated into cell proteins -Many of these hormone's effects are mediated by insulin-like growth factors (IGF-1 and IGF-2), which are synthesized in the liver as a result of GH release during exercise

Vertical Jump Test

-Is simple and quick to administer -It is especially valuable when assessing the vertical jump height in athletes who participate in sports that require skill and power in jumping

Standing Long Jump Test

-Is simple to administer and does not require much time or equipment -It is a valuable tool for assessing explosive leg power

Cardiac Output (Q)

-Is the product of HR (in beats per minute) and stroke volume (SV), or the quantity of blood pumped per heartbeat -Q=HRxSV

Postural Balance

-It has been proposed that body size and shape influence static postural stability by altering the location of the COG in overweight and obese individuals

10 Questions to ask When Evaluation a Popular Diet

-It is about energy (im)balance: How does the diet cut calories? -Is it healthy? All diets that create a caloric deficit cause weight loss--but are they healthy? -What about nutrient density? -Does it advocate exercise? -Does it make sense? -Where is the evidence? -Does it meet the person's individual needs? -What are the financial costs? -Is social support part of the plan? -How is adherence addressed?

Neural Control

-Joint movement is dependent on nerve activity, in that impulses are transmitted to the intended muscle -To help stabilize and control movement within the joint, some degree of simultaneous co-contraction of the antagonist also occurs. However, when a muscle becomes shortened, this increases tonicity within that muscle (i.e., hypertonicity), implying that the muscle now only requires a smaller or weaker nerve impulse to activate a contraction (i.e., lowered irritability threshold) -Hypertonic muscles decrease the neural drive to the opposing muscle via reciprocal inhibition

Chronic Adaptions to Exercise: Muscle-Buffering Capacity

-Lactic acid neutralization> delays onset of fatigue> perform harder and longer -Individuals can enhance this muscle buffering capacity by training at or above VT2 or the lactate threshold -Effects/benefits of training at or above lactate threshold 1. Less lactate will accumulate through the blood, but submaximal ventilation will also improve

Dissacharide

-Lactose, maltose, and sucrose (table sugar) -Made up of two molecules of sugars

Scoliosis Posture

-Lateral spinal curvature often accompanied by vertebral rotation -An excessive lateral curvature of the spine and is more prevalent among women than men -The pelvis and shoulders often appear uneven and the vertebrae may rotate, causing a posterior shift of the rib cage on one side

Ankle Sprains

-Lateral, or inversion, ankle sprains are the most common type. The mechanism of injury is typically inversion with plantar flexed foot -Medial, or eversion, ankle sprains are relatively rare and result from forced dorsiflexion and eversion of the ankle -Restoring proper proprioception, flexibility, and strength is key with these types of injuries -Stretching of the gastrocnemius and soleus muscles may be beneficial if the client has tightness in the muscles and decreased length in the Achilles tendon after immobilization -Strengthening of the lower leg will also be beneficial, with particular emphasis on the muscles that control the foot and ankle -Progress these individuals first with straight-plane motions such as forward running, then side-to-side motions such as sidestepping and then multidirectional motions as carioca

Investigation

-Learn about client's health and issues -Review health and fitness data -Demonstrate effective listening skills; nod, smile, interact -Past experiences -Ask open ended questions -Summarize what you're hearing

Collagen Fibers

-Limit motion and resist stretch

Yoga/Hatha Yoga

-Literally means "union" -Refers to a complex system of physical and spiritual disciplines that are fundamental to Buddhist, Jain, and Hindu religious practice throughout Asia -Hatha yoga is the physical aspect of yogic disciplines and includes a vast repertoire of physical postures, or asanas, done seated, standing, or lying prone or supine on the floor, and, in some instances, inverted positions -Several basic movement patterns are involved in most asanas: backbends, twists, and forward bends -The principal challenge of hatha yoga is to become proficient at handling increasingly greater amounts of "resistance" (i.e., complexity and the degree of difficulty) in the various asanas and breathing patterns while maintaining a steady and comfortable equilibrium of mind and body -Hatha yoga generally begins and ends with a relaxation pose -Whenever a movement or pose expands the chest or abdomen, the client inhales. Conversely when a movement contracts or compresses the chest or abdomen, the client exhales

Lumbo-Pelvic-Hip Core

-Lumbar vertebrae -Pelvis -Hip joints -Muscles -Tendons -Ligaments -Static and dynamic stretches of these muscles contribute to core stability

Shoulder Girdle Muscles

-Main function is to fixate the scapula -Muscles that act at the scapula -Trapezius -Levator scapulae -Rhomboid major and minor Pectoralis minor Serratus anterior

Anterior Shoulder Girdle Muscles

-Major muscles are the pectoralis minor and serratus anterior which attach the scapula toe the front of the thorax -These muscles have no attachment to the humerus and thus do not directly cause glenohumeral motion

Phase 4: Aerobic-Power Training

-Many clients will never reach this phase -The primary focus in this phase is to build on the training done in the previous three phases, while also introducing new intervals that are designed to enhance aerobic power. These new intervals are designed to develop peak power and aerobic power with intervals performed well above VT2, or and RPE of equal or greater than 9 ("very, very strong") -These intervals will overload the fast glycolytic system and challenge the phosphagen system, enhancing the client's ability to perform high-intervals that are very taxing; therefore, they require a great deal of intrinsic motivation to meet the physical and mental challenges of completing them -Clients who work in this phase will be training for competition and have specific goals that relate to short-duration, high-intensity efforts during longer endurance events, such as speeding up to stay with the pack in road cycling, or paddling vigorously for several minutes to navigate some difficult rapids while kayaking -Depending on the individual, the client will train 3-7 days per week with sessions that are 20 minutes to several hours in length -Zone 3 intervals will be performed at higher intensity, for a shorter duration, and with longer recovery intervals between work intervals

Exercise and Older Adults

-Maximal heart rate declines with age, and in many cases is affected by medication, thus diminishing the accuracy of estimating training intensity based on the heart rate -Cardiac output is typically lower in older individuals -Resting stroke volume decreases approximately 30% from the age of 25-85 -While the HR decline with age does not appear to be impacted by exercise training, stroke volume has been shown to increase or be maintained in healthy older subjects who exercise, thereby counteracting the impact of reduced heart rate on cardiac output -Reduction in maximal oxygen uptake (VO2 max) -Muscle mass declines with age. For each decade after the age of 25, 3-5% of muscle mass is lost -Weight-bearing and resistance-training exercises have been shown to maintain help bone mass -Physical activity has been shown to improve balance and coordination in older adults

Fiber Hyperplasia

-May also contribute to the muscle growth related to resistance training -Allows for the development of new fibers -The fibers will have a better chance of splitting into two daughter cells, each of which can develop into two new muscle fibers

Indications for Mind-Body Exercise

-May be appropriate for those with low functional capacity (e.g., deconditioned individuals, seniors, or those with chronic conditions) -Better balance -Appropriate for clients with chronic disease (e.g., high-normal and stage 1 hypertension, type 2 diabetes, anxiety, and depression disorders, arthritis and poor functional capacity), as well as for stable individuals requiring cardiac and/or pulmonary rehabilitation, pain management, or anger management

Heart Rate: Key Concept

-Measurement of HR is a valid indicator of work intensity or stress on the body, both at rest and during exercise. Lower resting and submaximal heart rates may indicate higher fitness levels, since cardiovascular adaptations to exercise increase stroke volume (SV), thereby reducing HR. Conversely, higher resting and submaximal heart rate are often indicative of poor physical fitness -Resting heart rate (RHR) is influenced by fitness status, fatigue, body composition, drugs and medication, alcohol, caffeine, and stress, among other things -During exercise, HR reflects exercise intensity. Since the heart plays a pivotal role in supplying oxygen and nutrients and removing waste products, HR is a valid indicator of the demands placed on the body. Several methods are used to measure HR, both at rest and during exercise: 1. 12-lead electrocardiogram (ECG or EKG) 2. Telemetry (often two-lead, including heart-rate monitors) 3. Palpation 4. Auscultation with stethoscope -Palpation and auscultation are each accurate within 95% of a heart-rate monitor

YMCA Bike Test

-Measures HR response to incremental (and predetermined) three-minute workloads that progressively elicit higher HR responses -The HR steady state responses are then plotted on a graph against workloads performed

The Push-Up Test

-Measures upper-body endurance, specifically of the pectoralis muscles, triceps, and anterior deltoids -Women should be assessed while performing modified push-ups

Procedure for Measuring Exercise Heart Rate

-Measuring for 30-60 seconds is generally difficult. Therefore, exercise heart rates are normally measured for shorter periods that tare then corrected to equal 60 seconds -Generally, a 10-15-second count is recommended over a six-second count given the larger potential for error with the shorter count -Count the first pulse beat at the start of the time interval, then multiply the counted score by either six (for a 10-second count) or four (for a 15-second count)

Criteria Recommended for Mind-Body Exercise

-Meditative/Contemplative: This noncompetitive, present-moment, and nonjudgmental introspective component is process-centered versus strictly outcome- or goal-oriented -Proprioceptive and kinesthetic body awareness: Mind-body exercise is generally characterized by relatively low-level muscular activity coupled with mental focus on muscle and movement sense -Breath-centering or breathwork: The breath is frequently cited as the primary centering activity in mind-body exercise. There are many breath-centering techniques in yoga, tai chi, and qigong exercise -Anatomic alignment or proper choreographic form: Disciplining oneself to a particular movement pattern or spinal alignment is integral to many forms of mind-body exercise such as hatha yoga, Alexander Technique, Pilates, and tai chi. It is also important to note that not all mind-body exercise forms utilize a set choreography or disciplined anatomical alignment characteristics. Examples include Nia and expressive ethnic dance exercises such as American Indian Spiritual dancing or hula, which exhibit significant freeform movement -Energycentric: This component refers to the perceptive movement and flow to one's intrinsic energy, vital life force, chi, prana, or other positive energy commonly described in many classical mind-body exercise traditions

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 competition by allowing them to increase sport-specific flexibility

The Physical Activity Readiness Questionnaire (PAR-Q)

-Minimal, yet safe, pre-exercise screening measure for low-to-moderate, but not vigorous, exercise training -It serves as a minimal health-risk appraisal prerequisite -It is quick, easy, and non-invasive to administer -It is, however, limited by its lack of detail and may overlook important health conditions, medications and past injuries

Cardiorespiratory Recommendations in Regards to Frequency

-Moderate-intensity aerobic exercise: minimum of 5 days per week -Vigorous-intensity aerobic exercise: minimum of 3 days per week -Combination of moderate- and vigorous-intensity aerobic exercise: 3-5 days per week

Bend and Lift Movements

-Most common lower body exercise in strength training -If technique isn't correct, there's a greater risk of injury for the knees and low back -Movement starts with the hinging of the hips -Promote glute dominance over quad dominance, which puts excess force on the knees

Force-Couple Relationships

-Muscles rarely ever work in isolation, but instead function as integrated groups -For example, maintenance 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, while the hip flexors pull downward on the anterior, superior pelvis

Muscular Fitness

-Muscular strength: The maximal force that a muscles or muscle group can exert during a contraction -Muscular endurance: The ability of a muscle or muscle group to exert force against resistance over a sustained period of time

Factors that Affect Posture

-Muscularity -Flexibility -Pattern of fat distribution throughout the body

Physiological Adaptations to Resistance Training

-Nerve impulses must be transmitted from the CNS to activate the proper motor units and muscle fibers in the prime mover muscles. As the muscle fibers contract to provide the necessary movement force, they use fuel sources such as creatine phosphate and glycogen for anaerobic energy production. These cellular combustion processes result in metabolic by-products such as hydrogen ions and lactate. -Acute adaptations to resistance exercise also occur within the endocrine system. Concentrations of catabolic hormones (cortisol and epinephrine) and anabolic hormones (growth hormone and testosterone) increase during a resistance-training session -There are two principal long-term physiological adaptations to progressive resistance exercise: 1. Increased muscle size (hypertrophy) 2. Increase in the muscle cell sarcoplasm that surrounds the myofibrils, but is not directly involved in contractile processes (sarcoplasmic hypertrophy)

Chronic Adaptions to Exercise: Neural Changes

-Neuromuscular adaptions 1. Increases in motor unit activation and synchronization 2. Increases in rating code -Diminished co-contraction

Nia

-Neurromuscular Integrative Action technique -Represents a composite of both Eastern and Western mind-body exercise influences and has grown popularly in many health clubs and fitness centers throughout the United States -A sensory-based movement practice that draws from martial arts, qigong exercise, dance arts, and healing arts

Static (Isometric) Action

-No visible movement occurs and the resistance matches the muscular tension -The tension may come from the opposing muscle group (co-contraction) or from another force such as gravity, an immovable object, or weight-training equipment -Is also used in proprioceptive neuromuscular facilitation (PNF) stretching techniques -Can be used in balance and stabilization training and may be included in strength-training programs

Wood Chop and Hay Baler

-Objective: To add external resistance from a cable or elastic resistance to the full wood/chop hay baler patterns

Hip Hinge

-Objective: To emphasize "glute dominance" over "quad dominance" during the initial 10 to 15 degrees of movement

Bilateral and Unilateral Presses

-Objective: To execute open-chain pushing movements in unsupported environments without compromising stability in the scapulothoracic joint and lumbar spine

Bilateral and Unilateral Rows

-Objective: To execute open-kinetic-chain pulling movements in unsupported environments without compromising stability of the scapulothoracic joint and lumbar spine

Cat-Camel Stretch

-Objective: To improve extensibility within the lumbar extensor muscles

Hip Mobilization with Glute Activation: Shoulder Bridge (Glute Bridge)

-Objective: To improve hip mobility and stability and core stability by activating gluteal muscle groups

Pelvic Tilts

-Objective: To improve hip mobility in the sagittal plane -Pelvic tilts progressions: supine bent-knee marches; objective: to improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement

Hip Mobilization: Supine 90-90 Hip Rotator Stretch

-Objective: To improve hip mobility in the transverse plane

Hamstring Mobility: Lying Hamstrings Stretch

-Objective: To improve mobility of the hamstrings in the sagittal plane without compromising lumbar stability

Hip Flexor Mobility: Lying Hip Flexor Stretch

-Objective: To improve mobility of the hip flexors in the sagittal plane without compromising lumbar stability -Hip flexor mobility progression: half-kneeling triplanar stretch; objective: to improve mobility of the hip flexors in all three planes without compromising lumbar stability

Internal and External Humeral Rotation

-Objective: To improve rotator cuff function while maintaining a good scapular position

Diagonals

-Objective: To improve rotator cuff function with four integrated movements (in two diagonal patterns) at the glenohumeral and scapulothoracic joints

Wood Chop and Hay Baler Spiral Patterns

-Objective: To introduce basic spiral patterns with small, controlled forces placed along the spine

Shoulder Packing

-Objective: To kinesthetically improve awareness of good scapular position, improving flexibility and strength of key parascapular muscles

Lower-Extremity Alignment

-Objective: To promote alignment among the hips, knees and feet during a bend-and-lift movement

Posterior Mobilization: Rocking Quadrupeds

-Objective: To promote hip and thoracic mobility while simultaneously maintaining lumbar stability

Thoracic Matrix

-Objective: To promote multiplanar thoracic mobility with drivers (e.g., arms or a dowel or lightly weighted bar) while stabilizing the kinetic chain

Figure-4 Position

-Objective: To promote optimal alignment between the trunk and tibia, as well as optimal position of the spine

Lunge Matrix

-Objective: To promote stability and mobility throughout the kinetic chain using variations of standard lunge movement

Single-Leg Stands

-Objective: To promote stability within the stance-leg and hip during a single-leg stand

Overhead Press

-Objective: To provide additional stability to the shoulder capsule during the lowering phase of overhead pressing movements

Closed Kinetic Chain Weight Shifts

-Objective: To stabilize the scapulothoracic joint and lumbar spine in a closed kinetic chain (CKC) position

Prone Arm Lifts

-Objective: To strengthen the parascapular muscles

Reverse Flys With Supine

-Objective: To strengthen the posterior muscles of the shoulder complex

Lunges

-Objective: To teach proper mechanics of the full lunge

Half-Kneeling Lunge Rise

-Objective: To teach the proper mechanics of the rising portion of the lunge

Neuromuscular Junction/Motor End Plate

-Occurs when the endings of the motor neuron connect, or synapse -The basic functional unit of this neuromuscular system is the motor unit

Shoulder Strain/Sprain

-Occurs when the soft-tissue structures (e.g., bursa and rotator cuff tendons) get abnormally stretched or compressed -Strains most often involve a tendon, while sprains usually involve a ligament -Shoulder strains/sprains can result from 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 -These are common as a result of this joint's significant mobility and its sacrifice of stability to achieve it -Exercise programming should involve strengthening the scapular stabilizers (E.g., rhomboids, middle trapezius, and serratus anterior) and rotator cuff muscles will help restore proper scapulohumeral rotation -The client should focus on strengthening the major muscle groups around the shoulder to restore proper length to increase these muscles

Field Testing

-Offer reliable testing methods for a personal trainer who does not have access to traditional testing equipment found in a fitness center or health club

Muscular Hypertrophy

-Often associated with a strength-development program -An increase in the size of individual muscle cells due to proliferation of actin and myosin myofilaments within the myofibrils, especially within the FT muscle fibers -One common misconception is that women will develop "large" muscles if they strength train. Generally speaking, women do not experience muscular hypertrophy to the same extent as men, because the male hormone testosterone is important is synthesizing the contractile proteins -Nevertheless, women will increase substantially in strength in response to a progressive strength-training program

Patellofemoral Pain Syndrome (PFPS)

-Often called the "anterior knee pain" or "runner's knee" and is often confused with chondromalacia -Overuse, biomechanical, and muscle dysfunction -Restoring flexibility and strength is the key with PFPS -Addressing tightness in the IT band complex through stretching and myofascial release can have a major impact on the dynamics of the patellofemoral joint -Stretching of the hamstrings and calves will also help to restore muscle-length balance across the knee joint -Exercise should focus on restoring proper strength throughout the hip, knee, and ankle -Exercising in the mid-range (i.e., 45 degrees) of closed-chain activities may provide the most comfort

Ligament Sprains

-Often occur with trauma, such as a fall, or during contact sports -ACL injuries are the most common sports-related injury of the knee. The ACL'S primary goal is to prevent anterior glide of the tibia away from the femur -Injuries to the MCL are less common, and are often associated with complex knee injuries in which more than one tissue disruption occurs. The primary goal of the MCL ligament is to prevent medial bending (valgus) on the knee

Exercise Selection and Order

-One effective method of exercise selection is to group exercises based on body area (e.g., legs or shoulders) or function (e.g., push versus pull), or by relevance of the activity or sport -Recommend targeting each major muscle group 2-3 days a week

Tai Chi

-One form of the ancient practice of qigong -A complex martial arts choreography of 108 flowing graceful movements that can be practiced for health, meditation, and self-defense -Students are taught to allow the practice to evolve into a free-flow exercise such that the movements and breathing become one unified energy flow -Original Chen style, Yang style (most popular), Chang style, Wu style, and Sun style

Static Stretching

-One of the most common types of stretching -Is 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 -One of the most commonly practiced forms of flexibility training because it is easily performed without the requirement of a partner and it does not elicit stretch reflex, reducing the likelihood of injury -Can be performed actively or passively -An active stretch occurs when an individual applies added force to increase the intensity of the stretch -A passive stretch occurs when a partner or assistive device provides added force to the stretch

Goals of the Assessment

-One of the primary factors to consider when choosing the appropriate assessments is the goals of each client. This entails conducting a thorough assessment to identify evaluation tools that are consistent with his or her needs, desires, and goals

Program Design for Phase 4: Anaerobic-Power Training

-Only designed for individuals interested in competition, and can be tolerated only on a limited basis 70%-80% of the training time in zone 1, approximately 10%-20% of training in zone 3, and only brief periods of (less than 10%) in zone 2 -Intervals will be short sprints or hill sprints designed to tax the phosphagen stores in the muscles and create a rapid rise in blood lactate levels -Followed by long recovery intervals that may be 10-20x longer than the work intervals

Biceps Femoris (Knee)

-Origin: 1. Long head: Ischial tuberosity 2. Short head: lower, lateral linea aspera -Insertion: Lateral condyle of tibia and head of fibula -Primary functions: Flexion and external rotation -Selected exercises: Cycling, lunging, hamstring curls

Triceps Brachii

-Origin: 1. Long head: Lower edge of glenoid cavity of scapula 2. Lateral head: Posterior humerus 3. Short head: Distal 2/3 of posterior -Insertion: Olecranon process of ulna -Primary Functions: Extension at elbow; arm extension (long head) -Selected Exercises: Push-ups, dips, bench press, shoulder press

Biceps Femoris

-Origin: 1. Long head: ischial tuberosity 2. Short head: lower, lateral linea aspera -Insertion: Lateral condyle of tibia and head of fibula -Primary functions: Extension, abduction, and slight external rotation -Selected exercises: Cycling, hamstring curls with knee in external rotation

Biceps Brachii

-Origin: 1. Long head: tubercle, above glenoid cavity 2. Short head: coracoid process of scapula -Insertion: Radial tuberosity -Primary functions: Flexion at the elbow; supination at forearm -Selected exercises: Arm curls, chin-ups, rock-climbing, upright rowing

Vastus Lateralis, Intermedius, and Medialis

-Origin: Along the surfaces of the lateral, anterior, and medial femur -Insertion: Patella and tibial tuberosity via the patellar tendon -Primary function: Extension -Selected exercises: Same as for rectus femoris, resisted knee extension

Brachialis

-Origin: Anterior humerus -Insertion: Ulnar tuberosity and coronoid process of ulna -Primary function: Flexion at the elbow -Selected exercises: Same as biceps brachii

Tensor Fasciae Latae

-Origin: Anterior iliac crest and ilium just below crest -Insertion: Illiotibial band -Primary functions: Flexion, abduction, and internal rotation -Selected exercises: Hanging knee raises, side-lying leg raises, running

Extensor Hallucis Longus

-Origin: Anterior middle fibula -Insertion: Dorsal surface of the distal phalanx of the great toe -Primary function: Dorsiflexion and inversion of the foot; extension of the great toe -Selected exercises: Resisted inversion with dorsiflexion

Sartorius

-Origin: Anterior superior iliac spine -Insertion: Proximal anterior medial tibia just below the tuberosity -Primary functions: Flexion and external rotation of the hip; flexion of the knee -Selected exercises: Knee lift with hip external rotation, wide stance onto bench

Sartorius (Knee)

-Origin: Anterior superior iliac spine -Insertion: Proximal anterior medial tibia just below the tuberosity -Primary functions: Flexion and external rotation of the hip; flexion of the knee -Selected exercises: Knee lift with the hip external rotation, wide stance onto bench

Pectoralis Minor

-Origin: Anterior surface of ribs 3-5 -Insertion: Coracoid process of scapula -Primary functions: Stabilization, depression, downward rotation, and abduction of scapula -Selected exercises: Push-ups, incline bench press, regular bench press, cable crossover flies

External Oblique

-Origin: Anterior, lateral borders of lower 8 ribs -Insertion: Anterior half of ilium, pubic crest, and anterior fascia -Primary functions: Contralateral rotation, lateral flexion, and forward flexion (both sides) Selected exercises: Twisting bent-knee curl-ups (rotation opposite) and curl- ups

Deltoid

-Origin: Anterior, lateral clavicle, border of the acromion, and lower edge of spine of scapula -Insertion: Deltoid tubercle of humerus on mid-lateral surface -Primary Functions: 1. Entire muscle: abduction 2. Anterior fibers: flexion, internal rotation, and horizontal adduction 3. Posterior fibers: external rotation and horizontal abduction -Selected Exercises: Lateral "butterfly" (abduction) exercises; anterior deltoid has similar functions to the pectoralis major

Rectus Femoris

-Origin: Anterior-inferior spine of ilium and upper lift of acetabulum -Insertion: Superior aspect of patella and patellar tendon -Primary function: flexion -Selected exercises: Running, leg press, squat, jumping rope

Rectus Femoris (Knee)

-Origin: Anterior-inferior spine of ilium and upper lip of acetabulum -Insertion: Superior aspect of patella and patellar tendon -Primary function: Extension (most effective when the hip is extended) -Selected exercises: Cycling, leg press machine, squats, vertical jumping, stair climbing, jumping rope, plyometrics

Pectoralis Major

-Origin: Clavical, sternum, and first six costal cartilages -Insertion: Greater tubercle of humerous -Primary Functions: Flexion, extension, adduction, internal rotation, and horizontal adduction -Selected exercises: Push-ups, pull-ups, incline bench press, regular bench press, climbing a rope, all types of throwing, tennis serve

Peroneus Tertius

-Origin: Distal 1/4 of the anterior/lateral fibula -Insertion: Dorsal surface of the base of the 5th metatarsal -Primary functions: Dorsiflexion and eversion of the foot -Selected exercises: Resisted eversion with dorsiflexion

Brachioradialis

-Origin: Distal 2/3 of lateral condyloid ridge of humerus -Insertion: Styloid process of radius -Primary functions: Flexion at elbow; supination at forearm -Selected exercises: Same as biceps brachii

Peroneus Brevis

-Origin: Distal 2/3 of lateral fibula -Insertion: Base of the 5th metatarsal -Primary functions: Plantarflexion at ankle; eversion at foot Selected exercises: Resisted eversion of foot

Flexor Hallucis Longus

-Origin: Distal 2/3 of the fibula -Insertion: Plantar surface of distal phalanx of great toe -Primary functions: Flexion of the great toe; plantarflexion and inversion of the foor -Selected exercises: Resisted inversion with plantarflexion

Pronatus Quadratus

-Origin: Distal anterior surface of ulna -Insertion: Distal anterior surface of radius -Primary function: Pronation at forearm -Selected exercise: Resisted pronation

Pronator Teres

-Origin: Epicondyle of medial humerus -Insertion: Middle 1/2 of lateral radius -Primary functions: Flexion at elbow and pronation at forearm -Selected Exercises: Pronation of forearm with dumbbell

Transverse Abdominis

-Origin: Iliac crest, lumbar fascia, cartilages of last 6 ribs and anterior fascia -Insertion: Xiphoid process of sternum, anterior fascia, and pubis -Primary function: Compress abdomen Selected exercises: Prone plank and "drawing in" maneuver

Semimembranosus

-Origin: Ischial tuberosity -Insertion: Posterior aspect of medial tibial condyle -Primary functions: Extension, adduction, and slight internal rotation -Selected exercises: Same as biceps femoris

Semimembranosus:

-Origin: Ischial tuberosity -Insertion: Posterior aspect of medial tibial condyle -Primary functions: Flexion and internal rotation -Selected exercises: Same as biceps femoris

Semitendtinosus (Knee)

-Origin: Ischial tuberosity -Insertion: Proximal anterior medial aspect of tibia -Primary functions: Flexion and internal rotation -Selected exercises: Same as biceps femoris

Semitendinosus

-Origin: Ischial tuberosity -Insertion: Proximal anterior-medial aspect of tibia -Primary functions: Extension, abduction, and slight internal rotation -Selected exercises: Same as biceps femoris

Popliteus

-Origin: Lateral condyle of the femur -Insertion: Proximal tibia -Primary functions: Knee flexion; internal rotation of the lower leg to "unlock the knee" -Selected exercises: Same as biceps femoris

Extensor Digitorum

-Origin: Lateral condyle of tibia, proximal 3/4 of the fibula -Insertion: Dorsal surface of the base of the 5th metatarsal -Primary functions: Dorsiflexion and eversion of the foot; extension of toes 2-5 -Selected exercises: Resisted eversion with dorsiflexion longus

Extensor Carpi Radialis Longus

-Origin: Lateral epicondyle of humerus -Insertion: Posterior base of 2nd metacarpal -Primary function: Extension -Selected exercises: "Reverse" wrist curls; racquet sports, particularly tennis

Extensor Carpi Ulnaris

-Origin: Lateral epicondyle of humerus and middle 1/2 of posterior ulna -Insertion: Posterior base of 5th metacarpal -Primary function: Extension -Selected exercises: Same as extensor carpi radialis longus

Supinator

-Origin: Lateral posterior epicondyle of humerus and supinator crest of ulna -Insertion: Proximal, lateral surface of radius -Primary function: Supination at forearm -Selected exercise: Resister supination

Peroneus Longus

-Origin: Lateral surface of head of tibia, head of fibula, and proximal 2/3 of lateral fibula -Insertion: Inferior aspects of medial tarsal (1st cuneiform) and base of 1st metatarsal -Primary functions: Plantarflexion at ankle, eversion of foot -Selected exercises: Resisted eversion of foot

Gluteus Medius and Minimus

-Origin: Lateral surface of ilium -Insertion: Greater trochanter of femur -Primary functions: 1.Abduction (all fibers) 2. Anterior fibers: Internal rotation 3. Posterior fibers: External rotation -Selected exercises: Side-lying leg raises, walking, running

Serratus Anterior

-Origin: Lateral, anterior surface of ribs 1-9 -Insertion: Ventral surface of vertebral border of scapula -Primary Functions: Stabilization, abduction, and upward rotation of the scapula -Selected exercises: Push-ups, incline bench press, pull-overs

Internal Oblique

-Origin: Lumbordorsal fascia, iliac crest, and anterior fascia -Insertion: Cartliage of last 3 to 4 ribs, linea alba, and superior ramis of pubis Primary functions: Ipsilateral rotation, lateral flexion, and forward flexion (both sides) Selected exercises: Twisting bent-knee curl-ups (rotation same side) and curl-ups

Flexor Carpi Radialis

-Origin: Medial epicondyle of humerus -Insertion: Anterior base of 2nd and 3rd metacarpals -Primary function: Flexion -Selected exercises: Wrist curls; grip-strengthening exercises for racquet sports

Palmaris Longus

-Origin: Medial epicondyle of humerus -Insertion: Palmar aponeurosis -Selected function: Function -Selected exercise: Wrist curls

Flexor Carpi Ulnaris

-Origin: Medial epicondyle of humerus, medial olecranon process, and upper, posterior ulna -Insertion: 5th metacarpal -Primary function: Flexion -Selected exercises: Same as flexor carpi radialis

Six Deep External (Lateral) Rotators: 1. Piriformis 2. Obturator Internus 3. Obturator Externus 4. Superior Gamellus 5. Inferior Gamellus 6. Quadratus Femoris

-Origin: Multiple origin points for 6 muscles on pubis, ischium, sacrum, and obturator foramen -Insertion: On and just below greater trochanter, and trochanteric fossa of femur -Primary function: External rotation -Selected exercises: Resisted external rotation of the thigh

Trapezius

-Origin: Occipital bone, spines of 7th cervical and thoracic vertebrae -Insertion: Lateral third of the clavical, acromion process, and spine of scapula -Primary Functions: 1. Upper: Upward rotation and elevation of scapula 2. Middle: Upward rotation and adduction of scapula 3. Lower: Depression of Scapula -Selected Exercises: Upright rows, shoulder shrugs

Gluteus Maximus

-Origin: Posterior 1/4 of iliac crest and sacrum -Insertion Gluteal line of femur and iliotibial band -Primary functions: Extension and external rotation; Superior fibers: abduction Selected exercises: Cycling, pylometrics, jumping rope, squats, stair-climbing machine

Erector Spinae

-Origin: Posterior iliac crest, sacrum, ribs, and vertebrae -Insertion: Angles of ribs, transverse processes of all ribs -Primary functions: Extension (both sides) and lateral flexion -Selected exercises: Squat, dead lift, prone back extension exercises

Teres Major

-Origin: Posterior inferior lateral border of scapula, just superior to inferior angle -Insertion: Intertubercular groove of the humerus -Primary functions: Extension, adduction, and internal rotation -Selected Exercises: Chin-ups, seated rows, "lat" pull-downs, rope climbing

Flexor Digitorum Longus

-Origin: Posterior middle 1/3 of tibia -Insertion: Plantar surfaces of distal phalanges of toes 2-5 -Primary functions: Flexion of toes 2-5; plantarflexion and inversion of the foor -Selected exercises: Resisted inversion with plantarflexion

Plantaris

-Origin: Posterior surface of the femur above the lateral condyle -Insertion: Posterior surface of calcaneus via Achilles tendon -Primary function: Flexion of the knee; plantarflexion of the foot -Selected exercises: Same as gastrocnemius

Posterior Tibialis

-Origin: Posterior surface of the lateral tibia and medial fibula -Insertion: Lower medial surfaces of medial tarsals and metatarsals -Primary functions: Plantarflexion at ankle; inversion at foor -Selected exercises: Resisted inversion of foot with plantarflexion

Multifidi

-Origin: Posterior surface of the sacrum, articular processes of the lumbar vertebrae, transverse processes of the thoracic vertebrae, articular processes -Insertion: The spinous processes spanning 1 to 4 vertebrae above the origin -Primary functions: Contributes to spinal stability during trunk extension, rotation, and side-bending -Selected exercise: Birddog

Gastrocnemius

-Origin: Posterior surfaces of femoral condyles -Insertion: Posterior surface of calcaneus via Achilles tendon -Primary functions: Plantarflexion at ankle; flexion at knee -Selected exercise: Hill running, jumping rope, calf raises, cycling, stair climbing

Anterior Tibialis

-Origin: Proximal 2/3 of lateral tibia -Insertion: Medial aspect of 1st cuneiform and base of 1st metatarsal -Primary functions: Dorsiflexion at the ankle; inversion at foot -Selected exercises: Cycling with toe clips, resisted inversion (with dorsiflexion)

Soleus

-Origin: Proximal 2/3 of posterior surfaces of tibia and fibula and popliteal line -Insertion: Posterior surface of calcaneus via Achilles tendon -Primary function: Plantarflexion at ankle -Selected exercise: Virtually the same as for gastrocnemius; bent-knee toe raises, with resistance

Rectus Abdominis

-Origin: Pubic crest -Insertion: Cartilage of 5th through 7th rubs -Primary functions: Flexion and lateral flexion of the trunk -Selected exercises: Bent-knee sit-ups, partial curl-ups, pelvic tilts

Adductor Brevis and Longus

-Origin: Pubic ramus and ischial tuberosity -Insertion: Linea aspera of femur -Primary function: Adduction -Selected exercises: Side-lying bottom-leg raises, resisted adduction

Adductor Magnus

-Origin: Pubic ramus and ischial tuberosity -Insertion: Medial aspects of femur -Primary function: Adduction -Selected exercises: Side- lying bottom-leg raises, resisted adduction

Gracilis

-Origin: Pubic symphysis and arch -Insertion: Medial tibia just below the condyle -Primary function: Adduction -Selected exercises: Side-lying bottom-leg raises, resisted adduction

Gracilis (Knee)

-Origin: Pubic symphysis and pubic arch -Insertion: Medial tibia just below the condyle -Primary function: Flexion -Selected exercises: Side-lying bottom-leg raises, resisted adductiom

Latissmus Dorsi

-Origin: Spines of lower six thoracic vertebrae and all lumbar vertebrae, crests of ilium and sacrum, lower four ribs, and inferior angle of scapulae -Insertion: Medial side of intertubercular groove of humerus -Primary functions: Extension, adduction, horizontal abduction, and internal rotation -Selected Exercises: Chin-ups, rope climbing, dips on parallel bars, rowing, any exercise that involves pulling the arms downward against resistance (e.g., "lat" pull-downs on exercise machine)

Rhomboid Major and Minor

-Origin: Spines of the 7th cervical through 5th thoracic vertebrae -Insertion: Middle to lower vertebral border of scapula -Primary functions: Adduction, downward rotation, and elevation of scapula Selected Exercises: Chin-ups, supported dumbbell bent-over rows

Pectineus

-Origin: Superior pubic ramus -Insertion: Lesser trochanter and linea aspera of femur Primary functions: Flexion, adduction, and external rotation -Selected exercises: Hanging knee raises, side-lying bottom-leg raises, resisted external rotation of the thigh

Levator Scapulae

-Origin: Transverse process of first four cervical vertebrae -Insertion: Upper vertebral border of scapula -Primary functions: Elevation of scapula -Selected exercises: Shoulder shrugs

Illiopsoas: Illiacus and Psoas Major and Minor

-Origin: Transverse processes of T12 and L1 through L5; iliac crest and fossa -Insertion: Lesser trochanter of femur -Primary functions: Flexion and external rotation -Selected exercises: Straight-leg sit-ups, running with knees lifted up high, leg raises, hanging knee raises

Rotator Cuff

-Origin: Various aspects of scapula -Insertion: All insert on greater tubercle of humerus except for the subscapularies, which inserts on the lesser tubercle of the humerus -Primary functions: 1. Infraspinatus and teres minor: external rotation 2. Subscapularis: Internal rotation 3. Subpraspinatus: Abduction *All contribute to the stability of the humeral head* *Acronyms SITS -Selected exercises: Exercises that involve internal and external rotation (e.g., tennis serve, throwing a baseball)

Exercise and Peripheral Vascular Disease

-PVD is caused by atherosclerotic lesions in one or more peripheral arterial and/or venous blood vessels and is an important medical concern because of the high risk of concomitant coronary and cerebral artery disease -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 -Peripheral vascular occlusive disease (PVOD) is characterized by muscular pain caused by ischemia, or lack of blood flow to the muscle -Exercise consistently has been shown to be effective in improving ambulation distances in individuals with PVD -Improvement has been associated with changes in blood viscosity and capillary and mitochondrial density, along with increases in oxidative and glycolytic enzymes, all of which improve oxygen utilization -Improvement in walking mechanics and pain perception also significantly influence exercise performance -Exercise helps lower overall CAD risk, in addition to improving blood flow and overall cardiovascular endurance -Generally, walking is the exercise of choice because it uses the lower-leg muscles, effectively producing ischemia in the affected limb(s) -Clients with PVD should avoid exercising in cold air or water to reduce the risk of vasoconstriction

Conditions to be Familiar with to Alert Proper Physician

-Pain (tightness) or discomfort (or other angina equivalent) in the chest, neck, jaw, arms, or other areas that may result from ischemia -Shortness of breath or difficulty breathing at rest or with mild exertion (dyspnea) (onset is usually 2-5 hours after the beginning of sleep) -Ankle edema -Palpitations or tachycardia -Intermittent claudication (pain sensations or cramping in the lower extremities associated with low blood supply) -Known heart murmur -Unusual fatigue or difficulty breathing with usual activities -Dizziness or syncope, most commonly caused by reduced perfusion to the brain -Trainers should be familiar with each of these conditions and document them in the client's file -These symptoms are more likely to be apparent in individuals with positive risk factors -The stratification between low-, moderate-, and high-risk individuals only requires differentiation between one and two risk factors, and the symptoms or medical diagnoses of diseases. -Personal trainers cannot diagnose these conditions -It is imperative that the client's personal physician be made aware of any signs or symptoms suggestive of CAD that may have been discovered as a result of this pre-screening session or during an ongoing exercise program

Two Anterior Muscles That Anchor the Scapula

-Pectoralis minor and serratus anterior

Health-belief model

-Perceived benefits (getting healthier, feeling and looking better) and barriers (cost, effort and time) of healthy behaviors -Pros vs. cons of behavior change -Perceived seriousness -Perceived susceptibility -Cues to action

General Guidelines for Cardiorespiratory Exercise

-Perform 150 minutes per week of moderate-intensity aerobic physical activity, or 75 minutes per week of vigorous-intensity aerobic physical activity -Additional health benefits are obtained from performing greater amounts of activity than those quantities -Perform aerobic bouts that last at least 10 minutes -Participate in muscle-strengthening activities involving all major muscle groups at least two days per week

Factors Affecting Physical Activity Participation

-Personal attributes -Environmental factors -Physical-activity factors

ACE IFT Model's 4 Cardiorespiratory Training Phases

-Phase 1: Aerobic-base training -Phase 2: Aerobic-efficiency training -Phase 3: Anaerobic-endurance training -Phase 4: Anaerobic power-training

Phases of Cardiorespiratory Training

-Phase 1: Aerobic-base training -Phase 2: Aerobic-efficiency training -Phase 3: Anaerobic-endurance training -Phase 4: Anaerobic-power training

Phases of Functional Training

-Phase 1: Stability and mobility training -Phase 2: Movement training -Phase 3: Load training -Phase 4: Performance training

Exercise and Arthritis

-Physical inactivity causes significant deconditioning, which result in diminished endurance and muscular strength, as well as joint weakness, all of which accelerate the negative effect of arthritis and associated pain -A consistent exercise program that promotes cardiovascular fitness, improved muscular strength and endurance, and joint mobility will break this negative health cycle and significantly improve daily function and associated quality of life -Benefits include lower risk for cardiovascular disease, improved psychosocial well-being, decreased pain and stiffness, and improved neuromuscular coordination -Activities such as walking on soft surfaces, elliptical training, cycling, rowing, and aquatic exercise are excellent choices -Clients with hip/knee arthritis should avoid jarring exercises such as jogging, running, and stair climbing, while those with elbow symptoms should avoid rowing -Gradual and extended warm-up and cool-down periods

Prime Movers for External Rotation at the Hip

-Piriformis -Superior gemellus -Obturator internus -Inferior gemellus -Obturator externus -Quadtratus femoris

Chronic Adaptions to Exercise: Cardiorespiratory Changes (Blood Volume)

-Plasma -Red blood cells -The overall blood volume will favor plasma over red blood cells because plasma reduces blood viscosity and enhances oxygen delivery to skeletal muscles -An increase in this component can be observed within one hour of recovery from the first exercise session

Exercising in the Heat

-Poses a significant threat to individuals if they do not take adequate precautions -Heat overload is compounded if people are not adequately hydrated prior to starting exercise, wear excessive clothing, or are overweight or obese -The "stop now" temperature for most people is approximately 104 degrees F Heat increases HR, thus exercisers will have to decrease their absolute workload in the heat to stay within their target HR zones -A hot, humid environment is the most stressful when exercising--heat exhaustion and heat stroke become dangerous possibilities in this weather

Type IIa Muscle Fibers

-Possess speed, fatigue resistance, and force-production capabilities somewhere between slow-twitch and type IIx fibers -Used for strength and power activities, but can sustain an effort longer than the Type IIx fibers--up to three minutes in highly-trained athletes -Are highly adaptable -With endurance training, can increase their oxidative capacity to those similar in slow-twitch fibers

Secondary Muscles for Plantarflexion of the Ankle

-Posterior tibialis -Flexor hallucis longus -Flexor digitorum longus -Plantaris -Peroneus longus -Peroneus brevis

Power Testing: Field Tests:

-Power correlates to the immediate energy available through the phosphagen energy system 1. Anaerobic power involves a single repetition or event and represents the maximal amount of power the body can generate 2, Anaerobic capacity represents the sustainability of power output for brief periods of time -Field tests that assess power measure how fast the body can move in a short time period. The following tests are used to assess anaerobic power 1. Standing long jump test 2. Vertical long jump test

Stages of Change

-Precontemplation: sedentary; not considering exercise; Goal: to make inactivity a relevant issue and to start thinking about being active -Contemplation: sedentary; becoming aware of importance of exercise; not yet ready to commit; Goal: to get involved in some type of activity -Preparation: beginning to incorporate exercise but not yet consistent; Goal: regular physical-activity participation -Action: regular exercise for less than 6 months; Goal: maintain regular physical-activity -Maintenance: regular activity for over 6 months; Goal: prevent relapse and maintain continued activity

Calcium Channel Blockers

-Prevent calcium-dependent contraction of the smooth muscles in the arteries, causing them to dilate, which lowers blood pressure. These agents are also used for angina and heart dysrhythmias (rapid or irregular heart rate) -There are several types of calcium channel blockers on the market, and their effect on blood pressure and HR depends on the specific agent -These drugs may increase, decrease or have no effect on the HR. Therefore, while it is important to know the general effects of a category of medication, remember that individual responses may vary

Antihypertensives

-Primarily affect one of four different sites: the heart, to reduce its force of contraction; the peripheral blood vessels, to open or dilate them to allow more room for the blood; the brain, to reduce the sympathetic nerve outflow; or the kidneys, to reduce blood volume by excreting more fluid -The following slides are common antihypertensives

Shoulder Muscles

-Primary stabilizing function of holding the head in the glenoid fossa -Prevent subluxation or dislocation of the humeral head from the glenoid fossa -Pectoralis major -Deltoid -Latissmus dorsi -Rotator cuff (acronym SITS) -Teres major

Behavior Contracts

-Process goals (complete 12 consecutive workouts) rather than product goals (lose 50 ibs) -Promotes program adherence -Spell out the behavior that the client is expected to perform -Different for each individual

Tips for Maximum Benefits from Protein Intake

-Protein quality varies -Protein is not the only consideration -Different proteins are best at different times

Acute Responses to Exercise: Fuel Use During Exercise (Protein)

-Proteins are the building blocks to human and animal structure, but to a small degree, they can also be used as fuel -Contributes to gluconeogenesis during prolonged exercise -Must be broken down into amino acids before they can be used as a fuel source -Glucose production in muscles and liver -Duration of exercise

ACE Code of Ethics

-Provide safe and effective instruction -Provide equal and fair treatment to all clients/participants -Stay up-to-date on the latest health and fitness research and understand its practical application -Maintain current CPR and knowledge of first-aid services -Comply with all applicable business, employment, and intellectual property laws - Maintain the confidentiality of all client information -Refer clients to more qualified health or medical professionals when appropriate -Uphold and enhance public appreciation and trust for the health and fitness industry -Establish and maintain clear professional boundries

Linear Periodization

-Provides a consistent training protocol within each microcycle and changes the training variables after each microcycle

Cardiorespiratory Assessments for the 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 -During a graded exercise test (GXT), it is essential to constantly assess and record these variables: 1. Heart rate 2. Blood pressure 3. Ratings of perceived exertion (RPE) 4. Signs and symptoms (S/S)

BMI

-Provides an objective ratio describing the relationship between body weight and height -Cannot determine the actual body composition, which means that BMI can unfairly categorize some individuals -As BMI 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

Undulating Periodization

-Provides different training protocols during the microcycles in addition to changing the training variables after each microcycle

Exercise History and Attitude Questionnaire Form

-Provides the personal trainer with a detailed background of the client's previous exercise history, including behavioral and adherence experience -This information is important when developing goals, designing programs, incorporating the client's preferences and attitudes towards the exercise, and implementing strategies for improving motivation and adherence

Medical Release Form

-Provides the personal trainer with the client's medical information, and explains physical-activity limitations and/or guidelines as outlined by his or her physician. Deviation from these guidelines must be approved by the personal physician

Lordosis

-Psoas tightness (inflexibility) or hypertrophy can result in passive hyperextension of the lumbar spine, a condition known as this

Prime Movers for Knee Extension

-Quadriceps femoris (vastus lateralis, vastus medialis, vastus intermedius, rectus femoris) -During the down phase of a squat, your quadriceps are eccentrically contracting, as you stand up, they concentrically contract

Anaerobic Glycolysis and its Contribution to Total Energy Needs

-Rapid production of ATP -High intensity, short-duration activities -Lactic acid production -During endurance activities prior to the body achieving a steady state (or homeostasis), or during endurance activities when the intensity approaches the anaerobic threshold, fuel needs are met by the fast glycolytic (lactate) system

Torso/Trunk Muscles

-Rectus abdominis -External oblique -Internal oblique -Transverse abdominis -Erector spinae -Multifidi

Knee Joint Muscles

-Rectus femoris -Vastus lateralis, intermedius, and medialis -Biceps femoris -Semitendinosus -Semimembranosus -Gracilis -Sartorius -Popliteus

Chronic Adaptions to Exercise: Cardiorespiratory Changes (Blood Pressure)

-Reduction of arterial blood pressure at submaximal load -Effect on boderline/ moderately hypertensive individuals - Benefit of resistance training -May help reduce resting systolic blood pressure -Aerobic training can result in a decrease of blood pressure for hypertensive individuals

Rest Intervals

-Refer to the recovery periods between successive exercisers or between successive sets of the same exercise -The length of the rest interval is dependent on the training goal, the client's conditioning status, and the load and amount of work performed. The heavier the load, the longer the rest interval needed for recovery to replenish the muscle's energy pathways -50% renewal within the first 30 seconds -75% renewal within the first minute -95% renewal within the first two minutes -For most practical purposes and general muscular conditioning, one-minute rest intervals between successive exercise sets are sufficient -Competitive Olympic lifters and powerlifters typically take longer rest intervals between sets to ensure complete muscle recovery and energy replenishment -Competitive bodybuilders are less concerned about the exercise resistance and more concerned about "pumping up" their muscles. Therefore they take relatively short rests between sets to keep the blood congested in the prime mover muscles -individuals interested in maximizing muscle size typically take 30-90 seconds between successive exercise tests

Stimulus Control

-Refers to making adjustments to the environment to increase the likelihood of healthy behaviors

Posture

-Refers to the biomechanical alignment of the individual parts and the orientation of the body to the environment -Often used synonymously with equilibrium and implies movement control

Gastric Emptying

-Refers to the passage of food and fluid from the stomach to the small intestine for further digestion and absorption -When this is reduced, food sloshes around in the stomach for longer, leading to various GI disturbances

Pre- and Postpartum Exercise

-Regular exercise is associated with reduced rates of preeclampsia, GDM, C-section, low-back pain, anxiety, nausea, heartburn, insomnia, leg cramps, and possibly control of excessive weight gain -Cardiac reserve is reduced in pregnant women

Exercise and Youth

-Regular physical activity in children and adolescents is essential to promote health and fitness -Youth can achieve substantial health benefits by doing moderate- and vigorous-intensity physical activity for periods of time that add up to 60 mins or more each day -Bone-strengthening activities are especially critical for children and young adolescents, because the greatest gains in bone mass occur during the period just before during puberty -The primary exercise activities for children and adolescents are aerobic conditioning, muscle strengthening, and bone strengthening -Most of the 60-plus minutes of physical activity each day should be either moderate- or vigorous-intensity aerobic exercise, and should include vigorous-intensity physical activity performed at least 3 days per week -Muscle-strengthening activities should be included 3 days a week

Acute Responses to Exercise:Regulation of heart rate

-Regulation of heart rate 1. Parasympathetic regulation (decrease in the heart rate). Dominant at rest 2. Sympathetic regulation (increase in the heart rate). Dominant when active -In order for muscles to operate at optimal performance there must be some adjustments in blood flow 1. Increased cardiac output 2. Redistribution of blood from inactive organs to active muscles

Muscle Reversibility

-Reinforces the importance of resistance training as a lifestyle component, rather than as a short-term process for attaining a temporary objective -Without strength training, muscles gradually become smaller and weaker -If an individual increased his leg press strength by 50% over a 10-week training period, he or she would lose half of that strength gain after 10 weeks of no resistance exercise, and all of his strength gain after 20 weeks without training

Obesity-Related Biomechanics

-Reports on the negative health effects of overweight and obesity, including an increased risk of hypertension, dyslipidemia, type 2 diabetes, coronary heart disease, stroke, and gallbladder disease, are seemingly ubiquitous -Are at a greater risk of falling

Static Posture

-Represents the alignment of the body's segments, or how the person holds himself "statically" or "isometrically" in space -Movement begins from a position of static posture. Therefore the presence of poor posture is a good indicator that movement may be dysfunctional -The personal trainer views the client's balanced resting posture between the anterior and posterior sides of the body through the sagittal plane -A static posture assessment may be offer valuable insight into: 1. Muscle imbalance at a joint and the working relationships of muscles around a joint -Muscle imbalance often contributes to dysfunctional movement 2. Altered neural action of the muscles moving and controlling the joint -For example, tight or shortened muscles are often overactive and dominate movement at the joint, potentially disrupting healthy joint mechanics

SBP

-Represents the pressure created by the heart as it pumps blood into circulation via ventricular contraction -This represents the greatest pressure during one cardiac cycle

Resistive Forces

-Resists the motion of another external force -In weight training, may be gravity (acting on the body segment and the dumbbell

Exercise and Weight Management

-Rising obesity rates have significant health consequences, contributing to more than 20 chronic diseases, including type 2 diabetes, hypertension, CAD, some cancers, arthritis, Alzheimer's disease, and dementia -Obesity is defined as an excessive amount of adipose tissue or body fat in relation to lean body mass -Adults with a BMI of 25.0 to 29.9 kg/m2 are considered overweight, while those with a BMI greater than or equal to 30kg/m2 are considered obese -225 to 420 minutes of aerobic exercise results in a 11-16.5 Ib loss -Overweight and obese adults should accumulate more than 150 minutes of moderate-intensity exercise each week, and when possible, more than 225 minutes per week -One of the benefits of exercise is its impact on resting metabolic rate and fat-free mass

Four Types of Motion

-Rotary -Translatory -Curvilinear -General plane motion

Transverse Plane of Movements

-Rotation: Internal (inward) or external (outward) turning about the vertical axis of bone -Pronation: Rotating the hand and wrist medially from the elbow Supination- Rotating the hand and wrist laterally from the elbow -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 -Horizontal extension (abduction): The return of the humerus or femur from horizontal flexion (adduction)

Chronic Responses to Aerobic Exercise

-SAID principle 1. Specific adaption to imposed demands -Physical/Psychological benefits

The Secondary Knee Flexors

-Sartorius -Popliteus -Gastrocnemius -Gracilis

Minerals

-Serving roles as varied regulating enzyme activity and maintaining acid-base balance to assisting with strength and growth, these are critical for human life -Unlike vitamins, these are found in the body as well as food -The body's ability to use these are dependent on their bioavailability -Nearly all minerals, with the exception of iron, are absorbed in their free form--that is, in their ionic state unbound to organic molecules and complexes -When bound to a complex, a mineral is considered to not be bioavailable, and it will be excreted in the feces -Typically, minerals with high bioavailability include sodium, potassium, chloride, iodide and flouride -Minerals with low bioavailability include iron, chromium, and magnese -All other minerals, including calcium and magnesium are of medium bioavailability -Minerals can interfere with absorption of other minerals -When a mineral is not absorbed properly, a deficiency may develop

Altitude Sickness

-Shortness of breath, headache, lightheadedness, and nausea -Can generally be avoided by properly acclimatizing oneself by gradually increasing exercise and activity levels over the span of several days

Single-Leg Movements

-Should be achieved without compensations

Program Design for Phase 3: Anaerobic-Endurance Training

-Should be focused on helping the client enhance his aerobic efficiency to ensure completion of goal events, while building anaerobic endurance to achieve endurance-performance goals -Have the clients perform the VT2 threshold test to determine the client's HR at VT2. Once the trainer has the current values for the client's HR at VT1 and VT2, the trainer can establish a three-zone model that is specific to the client -Training intensity should be varied, with 70%-80% of training in zone 1, approximately 10%-20% of training in zone 3, and only brief period (less than 10%) in zone 2 -The volume of training should be progressively increased (<10% per week) until the total weekly volume reaches a maximum of three time the anticipated duration of the target event for which the exerciser is training -Intervals performed in zone 2 will generally be of longer duration than intervals performed in zone 3. This is due to the inability to sustain long intervals at zone 3 intensities where HR equals or exceeds HR at VT2 as compared to zone 2 intervals where HR will be between HR at VT1 and VT2 -Higher-intensity zone 3 work will also require greater recovery intervals relative to work intervals when compared to those used in zone 2

Conditioning Phase

-Should be planned in terms of frequency duration, intensity, (utilizing steady-state or interval-training formats), and modality

Cool-Down

-Should be the same duration and intensity as the warm-up -Directed primarily toward the tendency for blood to pool in the extremities, which may occur when exercise ends -Helps remove metabolic waste from the muscles so that it can be metabolized by other tissues

Chronic Adaptions to Exercise: Overtraining

-Signs/symptoms 1. Decline in physical performance with continued training 2. Elevated heart rate and blood lactate levels at a fixed submaximal work rate 3. Change in appetite 4. Weight loss 5. Sleep disturbances 6. Multiple colds or sore throats 7. Irritability, restlessness, excitability, and/or anxiousness 8. Loss of motivation and vigor 9. Loss of concentration/focus 10. Lack for appreciation of things that are normally enjoyable

Aerboic and its Contribution to Total Energy Needs

-Slow production of ATP -Lower-intensity, longer-duration activities -Slow rate of oxygen production -Takes over as the predominant energy pathway during endurance activities after the point at which the anaerobic systems (phosphagen and fast glycolytic) fatigue

Exercising in Air Pollution

-Some areas of the country have a high degree of airborne pollutants (i.e., smog) that can adversely affect exercise performance -The pollutants cam irritate the airways and decrease the oxygen-carrying capacity of the blood, both of which hamper performance -In individuals with cardiovascular disease, prolonged exposure to air pollution can even induce ischemia and angina

Force

-Something that tends to cause motion -A push or pull exerted by one object or substance on another -Can be external to the body such as gravity (the pull of the earth on a body), water, air (wind), or other objects, or other people

Cardiovascular or Cardiorespiratory Endurance

-Sometime referred to as aerobic power or aerobic fitness -The maximal capacity of the heart, blood vessels, and lungs to deliver oxygen and nutrients to the working muscles so that energy can be produced

Pro Agility Test

-Sometimes called the 20-yard agility test or the 5-10-5 shuttle run -Quickly and simply measures the individual's ability to accelerate, decelerate, change direction, and then accelerate again

Hypertension and Exercise

-Sometimes referred to as the "silent killer," is one of the most prevalent chronic diseases in the United States -1 in 3 U.S. adults have high blood pressure, defined as having systolic blood pressure (SBP) greater or less than 140 mmHg or diastolic blood pressure (DBP) greater or less than 90 mmHg or taking antihypertensive medication -Regularly performing 150 minutes of exercise per week has consistently been shown to reduce SBP by an average of 2-6 mmHg, with the greatest reductions occurring in hypertensive individuals -Exercise also has an acute post-exercise effect on both SBP and DBP. This post-exercise decrease in BP is related to reduced peripheral vascular resistance that is not compensated for by an increase in cardiac output and can persist for up to 22 hours -Post-exercise hypotension (PEH) can be of the magnitude of 15 and 4 mmHg for SBP and DBP, respectively, and emphasizes the potential benefits of daily activity -Both prehypertensive and hypertensive individuals should participate in 30 minutes or more of regular exercise at least 5 days a week -Trainers should avoid isometric exercise and teach and emphasize appropriate technique and breathing -Circuit-training is an excellent option -The exercise session should be discontinued if the SBP or DBP rise to 250 mmHg or 115 mmHg, respectively, or if the SBP fails to increase with increasing workload or drops greater or equal to 20 mmHg

SAID Principle

-Specific adaption to imposed demands -The concept is that the body will adapt to the specific challenges imposed upon it, as long as the program progressively overloads the system being trained -If you continue to increase the demand on the heart during cardiovascular exercise, your aerobic capacity will increase

Personal attributes

-Specific to the individual -Past history most influential -Influences program design

Chronic Adaptions to Exercise: General Training Principles

-Specificity -Overload -Progression -Diminishing Returns -Reversibility

Transtheoretical Model of Behavior Change

-Stages of change -Processes of change -Self-efficacy -Decisional balance

Newton's Law of Inertia

-States that a body at rest will stay at rest and 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

Newton's Law of Reaction

-States that every applied force is accompanied by an equal and opposite reaction force -For every reaction, there is an equal and opposite reaction

Newton's Law of Acceleration

-States that 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). -Also relates to a moving body's momentum (M), in that a body's linear momentum is equal to its mass multiplied by its velocity (v) (M = mv).

Acute Responses to Aerobic Exercise

-Steady state aerobic metabolism -Heart-rate response -Blood pressure response -Excess post-exercise oxygen consumption (EPOC) -Anaerobic metabolsim 1. Ventilatory threshold (VT) 2. First ventilatory threshold (VT1) 3. Second ventilatory threshold (VT2)

The 4 Articulations that Makeup the Shoulder Joint Complex

-Sternoclavicular (S/C) joint -Acrominoclavicular (A/C) joint -Glenoidhumeral (G/H) joint -Scapulothoracic (S/T) articulation

Chronic Adaptions to Exercise: Muscle Glycogen Storage

-Storage capacity -The body stores most of its glycogen in the muscles and a small amount in the liver -Exercise intensity and its effect on glycogen utilization -Exercise intensity determines the rate at which glycogen is depleted -During moderate and high-intensity exercise, muscle glycogen is the predominant energy source -During low-intensity exercise, liver glycogen is predominant -Enhancing glycogen stores through a carbohydrate-rich diet can help individuals perform longer and less effort -Rates of glycogen resynthesis are very high during the first two hours after high-intensity, longer-duration exercise -A combination of carbohydrates and protein can further assist this process and enhance recovery -It takes approximately 24 hours to replenish muscle glycogen after high-intensity workouts

Crimp

-Straightens out when fibers stretch

Muscular-Strength Testing

-Strength is dependent on variables such as muscle size (diameter), limb length, and neurological adaptions -Strength can be expressed as either absolute strength (the greatest amount of weight that can be lifted at one time) or relative strength (takes the person's body weight into consideration and is used primarily when comparing individuals) -1-RM bench-press test -1-RM leg-press test -1-RM squat test

Active Isolated Stretching (AIS)

-Stretches are never held for more than 2 seconds -Contract the opposing muscle group to allow the target muscle to relax -Once the two seconds are over, the body returns to its original position -These sets are typically performed in sets of a specified number by repetitions with the goal of isolating an individual muscle in each set -Protects the joint attachments that can sometimes become weakened

Phase 1 Programming

-Stretching: 1. Myofascial release (used first to reestablish muscles that are knotted) 2. Static stretching -Improving proximal stability of the core -Improving proximal mobility of the hips and spine -Improving proximal stability of the scapulothoracic region -Improving distal mobility of the glenohumeral joint -Distal mobility of the lower leg -Static balance

Exercise and Stroke

-Strokes occur when the blood supply to the brain is cut off (ischemic stroke--80% of them) or when a blood vessel in the brain bursts (hemorrhagic stroke) -Rehab after a stroke typically focuses on optimizing basic activities of daily living skills; regaining balance, coordination, and functional independence; and preventing complications and stroke reoccurrence -This low-level rehab doesn't provide adequate aerobic stimulus to reverse the physical deconditioning, muscular atrophy, increased cardiovascular risk from stroke, and associated neurological impairment -Exercise has been shown to impact CVD risk factors in stroke patients (e.g., SBP, lipid profiles, insulin, sensitivity, glucose metabolism, and body composition), reducing the overall risk of CAD and recurrent stroke. Additionally, exercise has been shown to improve fibrinolytic activity, the system responsible for dissolving blood clots -Exercise has the potential to improve selected motor performance even years after a stroke -Clients who are at risk for, or have experienced, a stroke, should follow the same guidelines and recommendations used for CAD and hypertension

Skinfold Measurements

-Subcutaneous body fat can be measured using this -Most research supports using at least three sites when assessing body fat -For men, the skinfold locations are: 1. Chest 2. Thigh 3. Abdominal -For women, the skinfold locations are: 1. Triceps 2. Thigh 3. Suprailium -Body composition can be determined by adding the three sknfold measurements and plugging the values into the conversion tables or by calculating body density (BD), from which body composition can be computed

Elastic Fibers

-Surrounds the Sarcomere

Acute Responses to Exercise: Gender Difference is Thermoregulation

-Sweating: men vs. women -Women sweat less than men and start to sweat at higher core temperatures -Tolerance to heat: men vs. women -Heat tolerance is similar between genders

Tips to Help Prevent Eating Disorders

-Take warning signs seriously -De-emphasize weight -Do not assume that reducing body fat or weight will improve performance -Help other fitness professionals recognize the signs of eating disorders and be prepared to address them -Provide accurate information about weight, weight loss, body composition, nutrition and sports performance -Emphasize the risks of low weight, especially for female athletes with menstrual irregularities -Avoid making any derogatory comments about weight or body composition to or about anyone -Do not curtail athletic performance and gym privileges to an athlete or exerciser who is found to have eating problems unless medically necessary -Strive to promote a positive self-image and self-esteem in exercisers and athletes -Carefully assess one's own assumptions and beliefs as they relate to self-image, body composition, exercise, and dieting

Elbow Tendinitis

-Tendinitis of both the flexor and extensor muscle tendons of the elbow and wrist can occur with overuse of the upper extremity. Two of the most common injuries are later and medial epicondylitis -Lateral epicondylitis, which is commonly called "tennis elbow," is defined as an overuse or repetitive-trauma injury of the wrist extensor muscle tendons near their origin on the lateral epicondyle of the humerus -Medial epicondylitis, which is sometimes called "golfer's elbow," is an overuse or repetitive-trauma injury of the wrist flexor muscle tendons near the origin on the medial epicondyle -Clients with elbow tendinitis should avoid high-repetition activity (e.g., 15-20 reps) at the elbow and wrist -Exercises such as dumbbell biceps and wrist curls should begin with low weight and repetitions -Full body extension (i.e., locking the elbow) should be done with caution

Functional Movement and Resistance Training

-The 4 phases are based on the principles of specificity, overload, and progression

Trunk Flexors: Abdominal Muscles

-The abdominal muscles are found on the anterior and lateral surfaces of the trunk, and they flex, laterally flex, and rotate the trunk -Trunk flexion occurs in the sagittal plane, right and left lateral flexion occur in the frontal plane, and right and left trunk rotation occur in the transverse plane -The abdominal muscle group is composed of the rectus abdominis, the external oblique, the internal oblique, and the transverse abdominis

Lateral Hip Muscles: Hip Abductors and External Rotators

-The abductors and the external rotators of the hip are found posterior and lateral to the hip joint in an area commonly referred to as the buttocks -The three gluteal muscles--gluteus medius, gluteus minimus, and the superior fibers of the gluteus maximus--are the primary hip abductors and are assisted by TFL (tensor fasciae latae)

Joint Stability

-The ability to maintain or control joint movement or position -Attained by the interaction of all components surrounding the joints and neuromuscular system

Balance

-The ability to maintain the body's position over its base of support within stability limits, both statistically and dynamically -The maintenance of balance is related to the body's COG

Flexibility

-The ability to move joints through their normal full range of motion (ROM) -Prevents musculoskeletal injuries

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 -Physical capacity decreases dramatically with age in non-strength training adults due to an average 5-pound (2.3kg) per decade loss of muscle tissue (disuse atrophy)

Movement Training Phase Program Design

-The acronym FIRST may be used to designate the five key components of resistance-training program design: 1. Frequency 2. Intensity 3. Repetitions 4. Sets 5. Type of exercise -Exercise repetition should be emphasized over exercise intensity

Periodized Training

-The advantage of periodization over non-periodized exercise programs is the frequently changing demands on the neuromuscular system that require progressively higher levels of stress adaptation -Divided into time segments referred to as macrocycles, mesocycles, and microcycles -Macrocycle: May cover a training period pf 6-12 months. The long-range goal to be attained by the end of the macrocycle is divided into shorter-term goals that are addressed in time segments of less duration. For example. a six-month macrocycle may consist of two three-month mesocycles represent a relatively long period for goal attainment, theses are divided into more manageable microcycles, which are typically two to four weeks in length and provide regular reinforcement for making small steps toward larger goals

Anaerobic Glycolysis

-The anaerobic production of ATP from carbohydrate -A metabolic pathway that does not require oxygen, the purpose of which is to use the energy contained in glucose (or glycogen) for the formation of ATP -Capable of producing ATP quite rapidly, and thus is required when energy (ATP) is needed to perform activities requiring large bursts of energy over somewhat longer periods of time than the phosphagen system will allow (typically 1-3 mins) -Breakdown of glucose without oxygen -Occurs in the cells' cytoplasm

Core Stability

-The axial skeleton (trunk) forms the "core" of the body, serving as the origin or insertion site for nearly 30 muscles in the abdomen, low back, pelvis, and hips -A key component necessary for successful performance of most motor activities -Involves 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 -Static stabilizers (the bony configuration of joints, fibrocartilages, and ligaments) and dynamic stabilizers (the muscles) contribute to the creation of core stability -Endurance rather than strength

Neuron

-The basic anatomical unit of the nervous system 1. Sensory neurons 2. Motor neurons

Carbohydrates

-The body's preferred energy source -Primary fuel source -Made up of chains of sugar molecules -Are sugars that contain about 4 calories per gram -When not immediately used for energy are stored as glycogen, which is stored in the liver and muscle cells can be broken down into single glucose molecules to provide a rapid source of energy -The amount of glycogen stored can be increased fivefold with physical training -4 Major types of sugar (beginning on next slide)

Kinetics

-The branch of mechanics that describes the effects of forces on the body

Walking Gait

-The calorie cost of walking in the overweight population is greater than for the normal-weight population -Obese people burn more calories during walking, in part because they are much less efficient at it than non-obese persons -Individuals who are overweight or obese also increase their risk for the development of osteoarthritis -Cross-training programs are recommended -When training an obese person, don't exercise to where they feel pain

Bone Fractures

-The causes of bone fracture are classified as either low or high impact -Low-impact trauma, such as a short fall on a level surface or repeated microtrauma to a bone region, can result in a minor fracture or a stress fracture, respectively -It is important not to confuse stress fractures with shin splints -High impact trauma often occurs in motor vehicle accents or during high-impact sports such as football

Training Volume

-The cumulative work completed -Calculated in several ways: 1. Repetition-volume calculation: Volume = Sets x Repetitions (for either the muscle group or the session) 2. Load-volume calculation: Volume = Exercise weightload x Repetitions x Sets (and then summing the total for each muscle group or the entire session) -Provides a reasonably good indication of the energy used in a workout, as there is correlation between the total amount of weight lifted and the total number of calories burned -Change training volume periodically for physiological and psychological purposes -Typically lower for competitive powerlifters who perform fewer exercises, repetitions, and sets with heavier weightloads as they focuson the muscle's ability to maximally recruit fibers to generate higher amounts of force- -Competitive bodybuilders, on the other hand, perform higher-volume workouts with more exercises, repetitions, and sets with moderate weightloads as they focus on increasing the amount of time the muscle spends under tension performing work to stimulate hypertrophy -Keep training volume low during the initial stages of an exercise program (preparation-action stages) -Training volume can be gradually increased as the client develops adherence to the program, becoming stronger as a result

Cori Cycle

-The cycle of lactate-to-glucose between the muscle and the liver -This process works to preserve the body's blood glucose levels and to ensure that the muscles have adequate fuel to perform work

Core Anatomy

-The different layers of muscles within this region each have specific roles in movement and stabilization -The larger, more superficial muscles are primarily responsible for movement and force transfer between the pelvis and rib cage, while the smaller, deeper muscles are more responsible for intersegmental motion and stabilization of the spine 1. Deep layer 2. Middle layer 3. Outer layer

Closed-Chain Movement

-The end of the 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 (i.e., ankles, knees, hips) moves -Tend to emphasize compression of joints, which help stabilize the joints -Involve more muscles and joints than open-chain exercises, which leads to better neuromuscular coordination and overall stability at the joints

Open-Chain Movement

-The end of the chain farthest from the body is free, such as seated leg extension -Involve more shearing forces at the joints

Phase 1 Programming Key Components

-The exercise -Length of the exercise, or hold -Rest interval -Number of sets and repetitions

First Ventilatory Threshold (VT1)

-The first change in breathing pattern -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 the buffering of acid metabolites -Approximately the highest intensity that can be sustained for one or two hours of exercise -The talk test is highly related to VT1 -Indirect marker of AT

Rapport and Behavioral Strategies

-The first time a trainer and client meet, it is important for the trainer to encourage the client and create an environment where he can feel successful. It is also important for the trainer to be mindful that many adults who are inactive might have been inactive since childhood -After 2-4 weeks of regular exercise, clients will generally experience more stable moods due to: -Changes in hormone and neurotransmitter levels -Increased self-efficacy with task and possibly short-term goal achievement -Improved performance due to the positive neuromuscular adaptations to exercise that follow the initial delayed-onset muscle soreness (DOMS) and accompanying temporary decreases in strength -These positive factors will enhance adherence behaviors, but the client must make it through 2-4 weeks of regular exercise to reap these benefits -To help a client to transition to the action stage of behavioral change, the trainer should make exercise fun and emphasize regular adherence to a program first before switching the primary focus toward any other specific goal such as weight loss or changes in body composition -By providing regular positive experiences, personal trainers can help clients have continued success

Digestion

-The gastrointestinal tract forms a long hollow tube from mouth to anus where digestion and absorption occur -Digestion takes two forms: 1. Mechanical Digestion: the process of chewing, swallowing, and propelling food through the GI tract 2. Chemical Digestion: The addition of enzymes that break down nutrients -At the mere sight or smell of a potential meal, the digestive system prepares to break down the food into nutrients and usable energy by forming enzyme-rich saliva -With the first bite, the saliva begins to digest and moisten the food, forming a bolus -Upon swallowing, the food passes through the pharynx to enter the esophagus. Muscles in the esophagus push food to the stomach through wavelike motion called peristalsis -The stomach mixes up the food, liquids, and its own digestive juices to physically and chemically break food down into absorbable nutrients and energy -Finally, the stomach empties its contents into the small intestine -Released as nutrients and energy into the blood, anything that cannot be digested in the small intestine, is passed onto the large intestine and is eventually excreted through the rectum

Dehydration

-The generated body heat is released through sweat, a solution of water and sodium and other electrolytes. If fluid intake is not increased to replenish the fluid lost, the body attempts to compensate by retaining more water and excreting more concentrated urine this occurs -Diuretics are susceptible to this

Steady State

-The goal of the body -Where energy needs are being met aerobically

Proximal Mobility: Hips and Thoracic Spine

-The goal of this stage is to improve mobility of the two joints immediately adjacent to the lumbar spine

Proximal Stability: Activating the Core

-The goal of this stage 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 -The term "core" generally refers to the muscles of the lumbo-pelvic region, hips, abdomen, and lower back -The deep or innermost layer of the core consists of vertebral bones and discs; spinal ligaments running along the front, sides, and back of the spinal column; and small muscles that span a single vertebra (e.g., rotatores, interspianli, and intertransversarii) that are generally considered too small to offer significant stabilization of the spine -The middle layer consists of muscles and fasciae that encircle the lower regions of the spine -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 lattismus dorsi -The transverse abdominis (TVA) is the key muscle that works reflexively with the neural system -Activation of the core muscles, primarily the TVA, produces a "hoop tension" effect similar to that of cinching a belt around the waist -Activation of the TVA draws the abdomen inward toward the spine, a movemnt termed "centering," "hollowing," or "drawing-in" -Centering does not ensure the same degree of stability as an activation pattern called "bracing" -Bracing is the co-contraction of the core and abdominal muscles to create a more rigid wider base of support (BOS) for spinal stabilization -Master centering before introducing the concept of bracing

Physical Appearance and Body Composition

-The human body is composed of two primary components--fat weight and fat-free weight, or lean weight 1. Lean weight: Muscle, bone, blood, skin, organs, and connective tissue, with muscle contributing about half of the lean weight (a little more than half in men and a little less than half with women) Lean mass is subject to progressive decreases associated with aging and lack of training

Movements Compensations That Occur When Mobility is Compromised

-The joint will seek to achieve the desired range of motion by incorporating movement into another plane -Adjacent, more stable joints may need to compromise some degree of stability to facilitate the level of mobility needed -Movement compensations generally represent an inability to maintain muscle balance and neutrality at the joint

Energy Balance and Weight Control

-The key to weight control is to balance caloric intake from food and beverages with caloric expenditure -When more calories are consumed than expended, an individual is in positive energy balance (important during times of growth and pregnancy, otherwise it will lead to weight gain) When more calories are expended than consumed, an individual is in negative energy balance, which is necessary for weight loss

Cartilage Damage

-The 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 menisci cartilage (which act as shock absorbers) -The most commonly reported knee injury is damage to the menisci which predominantly occur from trauma or degeneration -The cartilage under the patella (i.e. the knee cap) can also become damaged, resulting in chondromalacia (a softening or wearing away of the cartilage behind the patella, resulting in inflammation and pain

Anterior Knee Muscles: Knee Extensors

-The large muscle on the front of the thigh, the quadriceps femoris, is the prime mover for the knee extension when acting concentrically

Posterior Leg Muscles: Plantarflexors

-The large muscles of the superficial posterior tibial compartment are the primary plantarflexors (foot point down to the floor) of the ankle joint

Whey

-The liquid remaining after all the milk has been curdled and strained, is a high quality protein that contains all the essential amino acids -Three varieties: whey protein powder, whey protein concentrate, and whey protein isolate--all of which provide high levels of essential and branched-chain amino acids (BCAAs), vitamins and minerals -Whey powder is 11-15% protein and is ised as in additive in many food products -Whey concentrates is 25-89% protein -Whey isolate is nearly pure whey and is lactose-free unlike the others -Increases muscle hypertrophy and muscular strength (when combined with resistance training) and bone growth -Some research supports that BCAAs (leucine, isoleucine, valine) may enhance endurance by delaying the onset of the central nervous system fatigue and contributing to increased energy availability -Others have found that following exercise, the BCAAs, especially leucine, increase the rate of protein synthesis and decrease the rate of protein catabolism

DBP

-The lower number that represents the pressure that is exerted on the artery walls as blood remains in the arteries during the filling phase of the cardiac cycle, or between beats when the heart relaxes -It is the minimum pressure that exists within one cardiac cycle

Respiratory Risks

-The lungs (a major component of the respiratory system) extract oxygen from inhaled air and deliver it to the body's tissues via the cardiovascular system. Oxygen is essential to all body tissues for survival. -A problem in the respiratory system will interfere with the body's ability to provide enough oxygen for the increasing demand that occurs during aerobic exercise -Bronchitis, emphysema, asthma, and chronic pulmonary disease (COPD) are some of the more common respiratory problems. Each of these conditions may result in dyspnea (difficult or labored breathing), making exercise difficult. Regular exercise may aggravate the condition for some people, and may improve it for others

Body Composition

-The makeup of the body in relation to proportions of lean body mass and body fat

Speed of Contraction

-The maximal shortening speed of muscle fibers is determined by the rate of cross-bridge movement (called cross-bridge cycling) -Fast-twitch fibers exhibit a high maximal shortening velocity, whereas slow-twitch fibers contract more slowly due to the biomechanical properties of muscle fibers, such that fibers containing high levels of myosin ATPase (the enzyme required for the breakdown of ATP) are able to contract with higher speed -Fast-twitch fibers possess higher concentrations of ATPase than slow-twitch fibers

Fats

-The most energy-dense of the macronutrients -9 calories per gram -Serve many critical functions in the human body, including insulation, cell structure, nerve transmission, vitamin absorption, and hormone production -Body stores adipose tissue (fat) as triglyceride -Unsaturated fatty acids contain one or more double bonds between carbon atoms, and are fairly unstable, making them susceptible to oxidative damage and a shortened shelf life -Monounsaturated fat contains one double bond between two carbons. Common sources include olive, canola, and peanut oils -Polyunsaturated fat contains a double bond between two or more sets of carbons. Sources include corn, safflower, and soybean oils and cold water fish -Essential fatty acids are a type of polyunsaturated fat that must be obtained from the diet. Unlike other fats, the body cannot produce omega-3 or omega-6 fatty acids -Some fats--notably saturated fats and trans fats--lead to clogging of the arteries, increased risk for heart disease, and myriad other problems -Saturated fatty acids contain no double bonds between carbon atoms, are typically sold at room temperature, and are very stable -Saturated fat increases levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol

Carpal Tunnel Syndrome

-The most frequently occurring compression syndrome of the wrist -Repetitive wrist and finger flexion when the flexor tendons are strained results in the narrowing of the carpal tunnel due to inflammation, which eventually compress the medial nerve -Usually starts gradually with pain, weakness, or numbness on the radial three-and-a-half digits of the hand and the palmer aspect of the thumb -The exercise program should focus on regaining strength and flexibility of the elbow, wrist, and finger flexors and extensors -The client should avoid movements that include full wrist flexion or extension. Exercise should focus on the mid-range of these motions

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

Anterior Hip Muscles: Hip Flexors

-The most important muscles, or prime movers, for hip flexion are the iliopsoas, rectus femoris, sartorius, and tensor fasciae latae. These muscles work synergistically to cause hip flexion, as in a straight-leg raise or knee lift -Act eccentrically to control extension

Protein Digestibility Corrected Amino Acid Score (PDCAAS)

-The most widely use and accepted of the scales used to evaluate protein quality -Protein is calculated through a somewhat complex mathematical formulation that gives each protein food a score determined by its chemical score (essential amino acid content in a protein food divided by the amino acid content in a reference protein food) multiplied by its digestibility -The protein with the highest PDCAAS score are casein, egg, milk, whey, and soy proteins, beef, black beans, peanuts, and wheat gluten

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 -Occurs when an external force exceeds the contractile force generated by a muscle

Concentric (Shortening) Action

-The muscle shortens and overcomes resistive force

Anterior Leg Muscles: Dorsiflexors

-The muscles below the knee are organized into four finite compartments -The muscles in the anterior compartment of the lower leg are the anterior tibialis, extensor digitorum longus, and extensor hallucis longus -When acting concentrically, these muscles produce dorsiflexion (toes lift toward the shin) of the ankle -The anterior tibialis inserts on the medial aspect of the foot and combines with the posterior tibialis to serve as the prime movers for inversion of the foot

Stabilizers

-The muscles that co-contract to protect a joint and maintain alignment

Medial Hip Muscles: Hip Adductors and Internal Rotators

-The muscles that produce adduction and internal rotation are located anterior, inferior, and medial to the hip joint -The primary adductors are the adductor magnus, adductor longus, and adductor brevis

Musculoskeletal Risks

-The musculoskeletal system consists of the muscles, bones, tendons, and ligaments that support and move the body. This is the system most commonly injured during exercise. Aside from the pain and discouragement of an injury, there are other factors with which to contend -Client motivation and the trainer's scope of practice create concerns when working with a client with previous or current injuries. Changes or modifications in the exercise program are necessary to accommodate injury. For these reasons, it is important to cognizant of potentially hazardous situations before they occur -The most common type of injury sustained by persons participating in physical activity is the overuse injury -Modify to allow healing to occur by using the cross-training strategy

Decisional Balance

-The numbers of pros and cons perceived about adopting and/or maintaining and activity program -As clients progress through the stages, their perceived pros and cons shift

Phase 1: Stability and Mobility Training

-The objective is to reestablish appropriate levels of stability and mobility within the body -This process begins by targeting an important proximal region of the body, the lumbar spine, which encompasses the body's center of mass (COM) and the core -As this region is primarily stable, programming should begin by first promoting stability of the lumbar region through the action and function of the core. Once an individual demonstrates the ability to stabilize this region, the program should then progress to the more distal segments -Proximal stability: lumbar spine> proximal mobility: pelvis and thoracic spine> proximal stability: scapulothoracic spine> proximal mobility> glenohumeral joint> distal mobility and stability> distal extremities> static balance -Proximal to distal

Polyssacharide

-The only one that can be fully digested is glycogen -Long chains of glucose and are complex carbohydrates

Blood Pressure

-The outward force exerted by the blood vessel walls. It is generally recorded by tow numbers: 1. Systolic blood pressure (SBP) 2. Diastolic blood pressure (DBP) -Is measured within the arterial system -The standard site of measurement is the brachial artery, given its easy accessibility and the ability to hold it levels to the heart position -Is measured indirectly by listening to the Korotkoff sounds, which are sounds made from vibrations as blood moves along the walls of the vessel. These sounds are only present when some degree of wall deformation exists. If the vessel has unimpeded blood flow, no vibrations are heard. However, under pressure of a blood pressure cuff, vessel deformity facilitates hearing these sounds. This deformity is created as the air bladder within the cuffs is inflated, restricting the flow of blood -The first BP phase, signified by the onset of tapping Korotkoff sounds, corresponds with SBP. DBP is indicated by the fourth (significant muffling sound) and fifth (disappearance of sound) phases.

The Exercise-Induced Feeling Inventory (EFI)

-The overall experience strongly influences exercise adherence given how the decisions people make are driven by the way they think and feel. Trainers should aim to leverage any positive emotional experiences associated with the exercise program to long-term adherence -Strategic use of a client's association of exercise with pleasant feelings will only serve to promote the client's willingness to continue exercising -Quantifies a client's emotions and feelings following and exercise session The EFI should be administered during the initial interview, with the trainer asking the client to rate previous exercise experience -The EFI is administered shortly after a client completes a workout to help trainers identify whether the recommended programming is a positive experience

Training Intensity

-The percentage of maximal resistance used in an exercise or -The effort level achieved during an exercise set -Varies inversely with training volume -Higher-intensity training sessions require lower exercise volumes, and higher-volume exercise sessions require lower training intensities

Lateral Leg Muscles: Evertors

-The peroneus longus and peroneus brevis are muscles found in the lateral tibial compartment that are responsible for eversion of the foot -Peroneus longus and peroneus brevis concentrically contract to every the foot -Eccentrically contract to prevent the ankle from rolling too far into inversion -Eversion occurs when the ankle rolls inward and the outer edge comes off the floor

Age-Related Biomechanics

-The prevalence of musculoskeletal pain and joint alterations in the older adult population is remarkably high -About half of persons over hte age 65 and older are affected by osteoarthritis -Approximately half of adults age 80 and older experience sarcopenia -55% of Americans age 50 and older have osteopenia or osteoporosis -Decreased range of motion and loss of spinal flexibility in older adults results in a "stooped" posture that is associated with a vertical displacement of the COG backward toward the heels. This change in postural alignment can lead to lowered self-confidence, faulty balance, and an increased risk for falls -For adults: Aquatic exercises, or exercising in a chair

Phase 2: Movement Training

-The primary focus during phase 2 is on training movement patterns -Through programming that builds on the training completed during phase 1, trainers can help clients develop mobility within the kinetic chain without compromising stability -Movement training focuses on the five primary movements: 1. Bend-and-lift movements (e.g., squatting): Squatting movements are performed down to lift an object off of the floor 2. Single-leg movements (e.g., lunging): Single-leg balance and movements are a critical part of walking. In addition, lunging movements are performed when a person steps forward to reach down with one hand to pick something small off of the floor 3. Pushing movements: Pushing movements occur in four directions: forward (e.g., during a push-up exercise or when pushing open a door), overhead (e.g., during a shoulder press or when putting an item on a tall shelf), lateral (e.g., pushing open double sliding doors or lifting one's torso when getting up from a side-lying position), and downward (e.g., during dips or when pushing oneself up from an armchair or out of the side of a swimming pool) 4. Pulling movements: Pulling movements occur during an exercise such as bent-over row or pull-ups, or when opening a car door or picking up a child 5. Rotational (spiral) movements: Rotation occurs during many common movements, such as the rotation of the thoracic spine during walking or when reaching across the body to pick up an object on the left side and place it to the right side -Most pushing, pulling, and squatting position can be performed either unilaterally or bilaterally, while lunges require alternating unilateral movements of the legs -Most everyday pushing, pulling, and squatting movements also have a rotational component that required either rotational mobility to create the movement or rotational stability to prevent motion in the transverse plane -Exercise programs during this phase should emphasize the proper sequencing of movements and control the body's COG throughout normal ROM during body-segment and full-body movements to develop efficient neural patterns -Any resistance training performed during this phase should include exercises that build muscular endurance and promote mobility, with an emphasis on controlled motion and deceleration performed via controlled eccentric muscle actions -Once a client can perform the movement patterns effectively while maintaining stable neutral posture, COG, and movement speed, he or she can then progress to load training in phase 3

Exercise Training for Clients With Type 1 Diabetes

-The primary goals of exercise are better glucose regulation and reduced heart disease risk -Exercise at least 3-5 times per week, if not every day -Most type 1 diabetes clients can comfortably exercise at an intensity between 55 and 75% of functional capacity or at an RPE of 11-14 (6-20 scale) -RPE is preferred -Long-duration and high-intensity exercise should be avoided

Exercise Training for Clients With Type 2 Diabetes

-The primary goals of exercise for most people with type 2 diabetes are better glucose regulation and weight loss, as 80% of this population is overweight -Weight loss may allow the client to reduce (and in some cases eliminate) the amount of insulin medication required -Aerobic exercise at low to moderate intensities [e.g., 50-80% of HRR or an RPE of 11-16 (6-20 scale)] for 40-60 minutes, five or six days per week, is recommended, depending on the client's overall condition and risk profile -May also benefit from low- to moderate-intensity resistance training consisting of 8-12 repetitions of 8-10 different exercises twice a week

Posterior Hip Muscles: Hip Extensors

-The primary hip extensors are the hamstrings (biceps femoris, semitendinosus, and semimembranosus) and the gluteus maximus -These muscles work concentrically to extend the hip joint against gravity, such as during a prone leg lift -Also activated eccentrically to control hip flexion (e.g., motion during the downward phase of squat or lunge)

Posterior Knee Muscles: Knee Flexors and Rotators

-The primary knee flexors are the hamstrings muscle group: semitendinosus, semimembranosus, and biceps femoris -The hamstrings are referred to as a biarticular group of muscles, producing knee flexion as well as hip extension when acting concentrically -The two medial hamstrings--semimembranosus and semitendinosus--are internal rotators of the knee -The lateral hamstring, the biceps femoris is an external rotator of the knee -Knee-joint rotation is only possible in flexed-joint positions, as a phenomenon known as screw-home mechanism increases knee-joint stability by locking the femur on the tibia (or vice versa) when the knee is fully extended

Exercise Progression

-The principle of overload states that when additional stresses are placed on the organs or systems in a timely and appropriate manner, physiological adaptations and improvement will occur -The rate of progression in a program depends on the individual's current conditioning level, program goals, and tolerance for slight discomfort associated with raising training load or volume -The principle of specificity states that the physiological adaptations made within the body are specific to demands placed upon that body--sometimes referred to as the SAID principle: specific adaptations to the imposed demands. This implies that if a client's goals are consistent with running a half-marathon, the training program should progress to mimic the demands of that activity, to provide the specific stimuli that elicit appropriate adaptations within the body

Operant Conditioning

-The process by which behaviors are influenced by their consequences. -It examines the relationship between antecedents, behaviors, and consequences -Examines the behavior chains that lead to the engagement of certain behaviors and the avoidance of others, taking into account the consequences associated with each behavior

Overload

-The process of gradually adding more exercise resistance than the muscles have previously encountered -A general guideline is to increase the resistance in gradations of about 5% -8-12 repetitions represents approximately 70-80% of maximal resistance, which provides an effective training overload, assuming the exercise is continued to the point of muscle fatigue -Once 12 repetitions can be completed, it is advisable to add about 5% more resistance to provide progressive overload and facilitate further strength development

Shaping

-The process of using reinforcements to gradually achieve a target behavior

Muscular Power

-The product of muscular strength and movement speed -Represented by an inverted "U" curve -Training with medium resistance and moderate-to-fast movement speeds produces the highest power output and is the most effective means for increasing muscular power

Heart Rate

-The pulse rate (which in most people is identical to the HR) can be measured at any point on the body where an artery's pulsation is close to the surface. The following are some commonly palpated sites: 1. Radial artery: The ventral aspect of the wrist on the side of the thumb, and less commonly, the ulnar artery on the pinky side, which is deeper and harder to palpate 2. Carotid artery: Located in the neck, lateral to the trachea. More easily palpated when the neck is slightly extended. When using this artery for pulse detection, instruct the client not to push too hard, as they may evoke a vagal response and actually slow down the HR

Joint Mobility

-The range of uninhibited movement around a joint or body segment -Attained by the interaction of all components surrounding the joints and neuromuscular system -Must never be attained by compromising joint stability

Diminishing Returns

-The rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential -The response to physical activity is not only associated with heredity, but is so highly influenced by an individual's current level of fitness -The more fit a person is, the less likely he or she is to improve further

Length-Tension Relationships

-The relationship between the contractile proteins (e.g., actin and myosin) of a sarcomere and there force-generating capacity -A slight stretching of the sarcomere beyond its normal resting length increases the spatial arrangement between the muscle's contractile proteins and increases its force-generating capacity -Further stretching of the sarcomere beyond its optimal length, however, reduces the potential for contractile protein binding and decreases the muscle's force-generating capacity -Similarly, shortening the sarcomere beyond resting length results in an overload of contractile proteins, which also reduces the muscle's force-generating potential

Benefits of Exercise for Type 1 Diabetics

-The role of exercise in controlling glucose levels in type 1 diabetes has not been well demonstrated -A number of studies have failed to show an independent effect of exercise training on improving glycemic control in people with this disease -Individuals with type 1 diabetes can improve their functional capacity, reduce their risk for CAD, and improve insulin-receptor sensitivity with a program of regular physical activity -The reason for exercise has shifted from glucose control to the establishment of an important positive life behavior with multiple benefits

Monosaccharide

-The shortest and simplest form of sugar -Three types are glucose, fructose, and galactose -Glucose is the predominant sugar in nature and the basic building blocks of most other carbohydrates -Fructose, or fruit sugar, is the sweetest of these and is found in varying levels in different types of fruits -Galactose joins with glucose to form the dissacharide lactose, the principal sugar found in milk

Casein

-The source of the white color of milk -Accounts for 70-80% of milk protein -Exists in what is known as a micelle, a compound similar to a soap sud that has a water-averse inside and water-loving outside. This property allows the protein to provide a sustained slow release of amino acids into the bloodstream, sometimes lasting for hours -Some studies suggest that combined supplementation with casein and why offers the greatest muscular strength improvements following a 10-week intensive resistance-training program

Appropriate Rates for Progression for Resistance Training

-The standard recommendation for progression in a 5% resistance increase whenever the end range number of repetitions can be completed -During the early stages of resistance training, the motor-learning effect enhances strength gains by facilitating muscle-fiber recruitment and contraction efficiency. Therefore, during movement training phase, resistance increases may be more than 5% if the exerciser experiences a relatively fast rate of progression -Once the exercises can be executed with correct movement patterns while maintaining a neutral posture, a stable center of gravity, and controlled movement speed, clients may progress to the loading phase (phase 3)

Muscular Balance

-The symmetry of the interconnected components of muscle and connective tissue -Equal strength and flexibility on the right and left sides of the body (bilateral symmetry) -Proportional strength ratios in opposing (agonist/antagonist) muscle groups, although they may not be exactly equal -A balance in flexibility, in that normal ranges of motion are achieved but not exceeded

Phase 1: Stability and Mobility

-The training focus is on the introduction of low-intensity exercise programs to improve muscle balance, muscular endurance, core function, flexibility, and static and dynamic balance to improve the client's posture -Teaching a client how to find and hold a relatively neutral posture will create the foundation for the movement skills that will be introduced in the phases that follow (this posture is unique to each client) -Exercise selection in this phase focus on core and balance exercises that improve the strength and function of the tonic muscles responsible for stabilizing the spine and COG during movement -Exercises will use primarily body weight or body-segment weight as resistance -No assessments of muscular strength or endurance are required prior to designing and implementing an exercise program during this phase -Assessments that should be conducted early in this phase include basic assessments of: -Posture -Balance -Movement -Range of motion of the ankle, hip, shoulder complex, and thoracic and lumbar spine -2-3 weeks into this phase, personal trainers can consider assessing muscular endurance of the torso muscles based on the client's current level of postural stability and core muscle activation -The principal goal of this phase of the training program will be to develop postural stability throughout the kinetic chain. Exercises should emphasize supported surfaces that offer stability against gravity and focus on restorative flexibility, isometric contraction, limited-ROM strengthening, static balance, core activation, spinal stabilization, and muscular endurance to promote stability

Sole Proprietorships

-The vast majority of for-profit businesses in the US operate as such -A business owned a operated by one person -Doesn't require any formal paperwork

Tidal Volume

-The volume of air inhaled and exhaled per breath -As intensity increases, breathing becomes more pronounced

Metabolic Risks

-There are many metabolic diseases that may interfere with metabolism, or the utilization of energy. Two or more common types are diabetes and thyroid disorders -Exercise, both as a means to regulate blood glucose and to facilitate fat loss, is an important component of the lifestyle of an individual with diabetes. -Physician referral is especially important if a client is receiving insulin -The thyroid is a small gland in the neck that secretes hormones that increase oxygen uptake and heat production and affect many metabolic functions. Hyperthyroid individuals have an increased level of hormones and a higher metabolic rate, while individuals suffering from hypothyroidism have a reduced level of these hormones and require thyroid medication to regulate their metabolism to normal levels. Because physical-activity status also influences the metabolism, it is important for trainers to know if a client suffers from thyroid disease

Benefits of Exercise for Type 2 Diabetics

-There are substantial benefits including prevention of CAD, stroke, peripheral vascular disease, and other diabets-relalted complications -Exercise has been shown to improve lipid profiles and hypertension fibrinolysis and reduce elevated body weight, all of which can be present in this diease

Medial Leg Muscles: Invertors

-There are two muscles that are primarily responsible for concentric inversion (i.e., pulling the foot toward the midline of in the frontal plane): 1. The anterior tibialis (also a dorsiflexor) 2. The posterior tibialis -Inversion occurs when the medial part of the foot comes off the floor and the ankle rolls out

Exercise in the Cold

-Thermoregulatory mechanism -The body tries to conserve heat and increase heat production -The body prevents heat loss though 1. Peripheral vasoconstriction 2. Non-shivering thermogenesis 3. Shivering -Major cold stressors 1. Wind/windchill 2. Water

Exercise in the Heat

-Thermoregulatory mechanisms -Reuces the body's ability to lose heat through radiation, convection, and evaporation -Ways to prevent heart-related illnesses -Acclimatize yourself to the heat -Fluid intake can reduce the risks -Core body temperature rises and more fluids will be lost

Overload and Progression

-These are two distinct principles but are often combined to describe one of the most important foundations of training--progressive overload -Overload refers to strategically applying increased load on a tissue or system above and beyond the point at which that tissue or system is normally loaded -An example of overload is when a weightlifter performing bench press lifts 5-10 more pounds during a set than he or she did during the last time performing the same exercise -Variables that can be manipulated to apply overload include the frequency, intensity, duration and mode of an exercise-training program -Progression refers to the systematic process of applying overload -In resistance training, progression implies that appropriate increases in the duration of a workout session result in increased distance outcomes -Progression should happen gradually

Posterior Shoulder Girdle Muscles

-These muscles--the trapezius, rhomboids (major and minor, and levator scapulae--attach the scapula to the back of the thorax -Since these muscles have no attachment to the humerus, their action does not directly result in glenohumeral motion -The trapezius is the largest and most superficial of the posterior shoulder girdle muscles

Water-Soluble Vitamins

-Thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6, vitamin B12, biotin, and vitamin C -Their susceptibility in water (which gives them similar absorption and distribution in the body) and their role as cofactors of enzymes involved in metabolism (i.e., without theme the enzyme will not work) are common traits -With the exception of vitamin B6 and vitamin B12, water-soluble vitamins cannot be stored in the body and are readily excreted in urine. This decreases the risk of toxicity from overconsumption and also makes their regular intake a necessity -Folate is essential for the production of deoxyribonucleic acid (DNA), red and white blood cell formation, neurotransmitter formation, and amino-acid metabolism (very important during pregnancy)

Achilles Tendinitis

-This condition can eventually lead to a partial tear or a complete tear (i.e., rupture) of the Achilles tendon if not addressed appropriately -Initial morning pain that is "sharp" or "burning" and increases with more vigorous activity -Restoring proper length to the calf muscles can reduce strain to the musculotendinous unit and decrease symptoms -The client should be cautioned to stretch to tolerance and avoid overexertion -Overstretching of the Achilles tendon can cause irritation to the musculotendinous unit and should be avoided -Controlled eccentric strengthening of the calf complex has been shown in the literature to be beneficial for helping relieve symptoms

Agreement and Release of Liability Waiver Form

-This document is used to release a personal trainer from liabilities for injuries resulting from a supervised exercise program -It represents a client's voluntary abandonment on the right to file suit -Limitations include the fact that it does not necessarily protect the personal trainer grom being sued for negligence

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 (e.g., push- and pull-type motions) -The glenohumeral joint is a highly mobile joint and its ability to achieve this degreeof movement is contigent upon the stability of the scapulothoracic region (i.e., the ability of the scapulae to maintain appropriate proximity against the rib cage during movement) -It is the synergistic actions of the muscle groups working through force-couples in this region that help achieve stability, considering that the scapulae only attach to the axial skeleton via the clavicles -Promoting stability in this joint requires muscle balance within the force-couples of the joint -Promoting stability within the scapulorthoracic region requires thoracic mobility in addition to other key factors: 1. Tissue extensibility 2. Healthy rotator cuff muscle function 3. Muscle balance within the parascapular muscles 4. The ability to resistt upward glide and impingement against the coracoacromial arch during deltoid action

Tissue Reaction to Healing

-Three phases -The first phase is the inflammatory phase, which can typically last for up to six days, depending on the severity of the injury. The focus of this phase is to immobilize the injured area and begin the healing process. Increased blood flow occurs to bring in oxygen and nutrients to rebuild the damaged tissue -The second phase is the fibroblastic/proliferation phase, which begins approximately at day 3 and lasts approximately until day 21. This phase begins with the would filling with collagen and other cells, which will eventually form a scar. Within 2-3 weeks, the wound can resist normal stresses, but wound strength continues to build for several months -The third phase, the maturation/remodeling phase, begins approximately at day 21, and can last for up to 2 years. This phase begins the remodeling of the scar, rebuilding of the bone, and/or restrengthening of the tissue into a more organized structure

Flexibility Training: Tissue Elasticity and Plasticity

-Tissue elasticity: Static/dynamic stretching - Allows tissue to return to its original form once the applied force is removed -Tissue plasticity: Tissue microtrauma -Allows the tissue to deform when its loaded past its elastic limit

Caffeine

-To a nerve cell, this resembles adenosine, a molecule that slows down the nervous system, dilates blood vessels, and allows sleep

Protein and Amino Acid Supplements

-To aid in efficient digestion and absorption, most protein supplements are sold as hydrolysates, which are short amino-acid chains of partially digested protein -Whey and casein tend to be the most popular

Center of Gravity (COG)

-To track an object's motion, this must be identified -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 (frontal, sagittal, transverse) -A body's center of mass -A point at which all our weight is evenly distributed -In an average person, this point is generally located at the level of the second sacral vertebra -Changes from person to person, depending on build. It also changes with a person's position in space and depends on whether he or she is supporting external weight

Considerations for a High Protein Diet

-Total protein intake should not be excessive and should be reasonably proportional -Not all protein is created equal -Carbohydrates should not be omitted or severely restricted, especially for athletes who need large amounts of carbs to fuel optimal performance -Selected protein foods should not contribute excess total fat, saturated fat, or cholesterol -The eating plan should be safely implemented and provide adequate nutrients -Recommend that protein intake come from whole foods rather than supplements

Cardiorespiratory Training

-Traditionally focused on steady-state training to improve cardiorespiratory fitness, with progressions based on increased duration and intensity

Physiological Assessments

-Traditionally these baseline assessments are conducted in an effort to do the following: 1. Identify areas of health/injury risk for potential referral to the appropriate health professional(s) 2. Collect baseline data that can be used to develop a personalized fitness program and allow for comparison of subsequent evaluations 3. Educate a client about his or her present physical condition and health risks by comparing his or her results to normative data for age and gender 4. Motivate a client by helping him or her establish realistic goals -The physiological assessments that merit consideration generally include the following: 1. Resting vital signs (HR, blood pressure, height, weight) 2. Static posture and movement screens 3. Joint flexibility and muscle length 4. Balance and core function 5. Cardiorespiratory fitness 6. Body composition 7. Muscular endurance and strength 8. Skill-related parameters (agility, coordination, power, reactivity, and speed)

Phase 3: Load Training

-Training emphasis progresses from stability and mobility and movement training to muscle force production, which can be addressed in different ways to attain specific developmental objectives -The training objectives may include increased muscular endurance, increased muscular strength, increased muscle hypertrophy, as well as improved body composition, movement, function, and health -Muscular strength and endurance should be periodically assessed to facilitate program design and to quantify training effectiveness in this phase -Revolves around resistance training -Clients will have a goal of gaining muscle mass, muscle endurance, and improving body composition

Tendons

-Transmits force from muscles to bones

Four Posterior Muscles That Anchor the Scapula

-Trapezius, rhomboid major, rhomboid minor, and levator scapulae

Procedure for Measuring Resting Heart Rate

-True RHR is measured just before the client gets out of bed in the morning. Therefore, in most personal-training environments, the trainer's assessment of RHR will not be entirely accurate. The pulsation heard through auscultation is generated by the expansion of the arteries as the blood is pushed through after contraction of the left ventricle. This beat can be quite predominant in leaner individuals -The client should be resting comfortably for several minutes prior to obtaining RHR -The RHR may be measured indirectly by placing the fingertips on a pulse site (palpation), or directly by listening through a stethoscope (auscultation) -Place the tips of the index and middle fingers (not the thumb, which has a pulse of its own) over the artery (typically, radial is used) and lightly apply pressure -To determine the RHR, count the number of beats for 30-60 seconds and then correct that score to beats/minutes, if necessary -When measuring by auscultation, place the bell of the stethoscope to the left of the client's sternum just above or below the nipple line -The client may also measure his or her own RHR before rising from bed in the morning and report back

Strength-Training Progression

-Two methods: 1. Increase the number of repetitions performed with a given resistance (progressive repetitions). This is a standard means for improvement with body-weight exercises, such as push-ups, chin-ups and bar dips. This method works well when a client is working within the repetition ranges specified for each training goal, as well as for exercises sets that can be completed using the anaerobic energy system (less than 90 seconds) 2. Increase the exercise workload (prpgressive resistance) -First progression is adding repetitions, and the second progression is adding resistance in 5% increments -The resistance is increased only when the end-range number of repetition can be completed with proper form

Aldosterone and Cortisol

-Two of the main hormones released by the 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 by promoting protein and triglyceride breakdown -Cortisol is also a major stress hormone and is elevated when the body is under too much stress, either from too much exercise or inadequate regeneration

Partnerships

-Two or more people who agree to operate a business and share profit and losses -Should have legal documents that establish rules of operation 1. General Partnerships: -The joining of two or more individuals to own and operate a business

Chronic Adaptions to Exercise: Muscle Fiber Adaptations

-Type of training -Recruitment of certain types of fibers -Anaerobic training causes an increase in Type II fibers -Aerobic training can increase the number of Type I fibers -A certain type of workout may cause one fiber to take on characteristics of another

Risk Factors of CAD

-Unfortunately, many people with CAD have no known symptoms and are unaware of their potential risk for a heart attack. Long-term studies have helped researchers identify several factors that correlate with an increased risk for CAD

Flexibility Training: Proprioceptive Neuromuscular Facilitation

-Use the concepts of autogenetic inhibition and reciprocal inhibition to enhance the magnitude of a stretch -Three types: -In each of the stretches, the partner provides a passive pre-stretch for 10 seconds 1. Hold-relax -A partner applies a force on the muscle, the individual resists the force with an isometric hold for about 6 seconds, as she relaxes, the partner provides a passive stretch that increases the range of motion from the previous isometric contraction -Dependent on autogenic inhibition 2. Contract-relax -The individual will push against the force provided by the partner so that a concentric contraction occurs. When the individual relaxes the contraction, the partner will provide a passive stretch to increase the range of motion from the previous concentric contraction -Dependent on autogenic inhibition 3. Hold-relax with agonist contraction -Identical to the hold-relax technique expect the concentric action of the opposing muscle is added during the final passive stretch to add to the stretch force -The utilization of reciprocal inhibition and autogenic inhibition makes this type of stretch the most effective of the PNF techniques

Guidelines for Optimal Hydration

-Use thirst to determine fluid needs -Aim for a 1:1 ration of fluid replacement to fluid lost in sweat -Measure fluid amounts -Fluid loss = fluid intake -Drink fluids with sodium during prolonged exercise sessions -Drink carbohydrate-containing sports drinks to reduce fatigue -Hydrate approximately pre- and post- event -Pay attention to environmental conditions

1.5 Mile Run Test

-Used by the US Navy to evaluate cardiovascular fitness levels of its personnel -Used to measure cardiovascular endurance and muscular endurance of the legs

Aerboic Glycolysis

-Used for activities requiring sustained energy production -"In the presence of oxygen" -Aerobic metabolic pathways require a continuous supply of oxygen delivered by the circulatory system -Without oxygen, these pathways cannot produce ATP, as the metabolic fuels (carbohydrate and fat) are burned in the presence of oxygen -Occurs within highly specialized cell structures called mitochondria, which are often called the powerhouse of the cell -Also called oxidative glycolysis

Step Tests

-Used to assess cardiorespiratory fitness -Require the subject to step continuously at a specific cadence or pace for a predetermined timeframe (usually three minutes) -Fitness level is determined by the immediate post-exercise recovery HR -Not appropriate for fit individuals (not hard enough)

Apley's Scratch Test

-Used to assess simultaneous movements of the shoulder girdle (primarily the scapulothoracic and glenohumeral joints) -Involves extension and flexion, internal and external rotation of the humerus, and scapular abduction and adduction

Thomas Test

-Used to assess the length of muscles involved in hip flexion. This test can actually assess the length of the primary hip flexors -Hip flexors or iliopsoas -Retus femoris (one of the four quad muscles) -Appropriate for clients you suspect have tight hip flexors

Passive Straight Leg Raise (PSL)

-Used to assess the length of the hamstrings

Acute Responses to Exercise: Fuel Use During Exercise (Lactate)

-Used to be considered solely a waste-product of exercise -Lactate acid can play a beneficial role during exercise by serving as both a compound used in gluconeogenesis in the liver and as a direct fuel source for the skeletal muscles and heart -During exercise, some of the lactate that is produced by skeletal muscles in transported to the liver via the blood -Direct fuel source for the skeletal muscles and heart (Cori cycle) -The liver then converts the lactate back to glucose and releases it it into the bloodstream to be transported back to the skeletal muscles to be used as an energy source

Thoracic Spine Mobility Screen

-Used to examine bilateral mobility of the thoracic spine. Lumbar spine rotation is considered insignificant as it only offers approximately 15 degrees of rotation

Hurdle Step Screen

-Used to examine simultaneous mobility of one limb and stability of the contralateral limb while maintaining both hip and torso stabilization during a balance challenge of standing on one leg

Shoulder Push Stabilization Screen

-Used to examine stabilization of the scapulothoracic joint and core control during closed-kinetic chain pushing movements

Bend and Lift Screen

-Used to examine symmetrical lower-extremity mobility and stability, and upper-extremity stability during bend and lift movement

Curl-Up Test

-Used to measure abdominal strength and endurance -Requires the client to perform to fatigue

YMCA Submaximal Step Test

-Used to measure cardiorespiratory endurance -Is considered suitable for low-risk, apparently healthy, nonathletic individuals between the ages of 20-59

Adequate Intake (AI)

-Used when a RDA cannot be based on an EAR. -A recommended nutrient intake level that based on research appears to be sufficient for good health

Cycle Ergometer Testing

-Useful assessment tools to estimate VO2 max without maximal exertion -As long as the HR has achieved a steady state at an appropriate workload, exercise HR can be used to predict VO2 max -Should be avoided when working with: 1. Obese individuals who are not comfortable on the standard seats or are physically unable to pedal at the appropriate cadence 2. Individuals with orthopedic problems that limit knee ROM to less than 110 degrees 3. Individuals with neuromuscular problems who cannot maintain a cadence of 50 rotations per minute

Speed, Agility and Quickness Testing

-Useful in predicting athletic potential -Require maximal effort and swift limb movement -Imperative that the client use warm ups adequately 1. Pro agility test 2. 40-yard dash

Heat Exhaustion

-Usually develops in non-acclimatized individuals and is typically a result of inadequate circulatory adjustments to exercise coupled with fluid loss -Requires immediate medical attention -Weak, rapid pulses, low blood pressure, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating, elevated core temp (104F or greater) -Stop exercising, move to a cool ventilate area, lay down and elevate feet 12-18 inches, give fluids, monitor temperature

Chronic Adaptations to Exercise: Cardiorespiratory Changes (Fick Equation)

-VO2 = Q x a - VO2 difference -This equation looks at the amount of oxygen delivered to the tissues in the arterial mix venus oxygen difference or A-VO2 difference -Increases in VO2 are a result of an increase in: -Cardiac output 1. Stroke volume 2. Heart rate -A-VO2 difference (oxygen extraction)

Time Required for Increases in Aerobic Power

-VO2 max increases with training but reaches a peak and plateaus within about six months -Changes in ventilatory threshold may continue to change for years. This change is attributed to capillary growth and increased mitochondrial density (size and number) in the active muscles

Acute Responses to Exercise: Ventilatory Regulation

-Ventilatory regulation: -The role receptors in ventilation 1. Humeral (chemical) receptors -Signal neural receptors in the brain to control respiration 2. Neural receptors -Muscle spindles -Golgi tendon organs -Joint pressure receptors -Aerobic exercises produces an increase in oxygen to the tissues, carbon dioxide return to the lungs, and breathing rate -Tidal volume -Ventilatory threshold 1. VT1/lactate threshold -When lactate begins to accumulate in the blood and represents hyperventilation relative to oxygen consumption 2. VT2 -Rapid increase in lactate associated with the higher levels of intensity

Phosphagen System and its Contribution to Total Energy Needs

-Very Rapid production of ATP -High intensity, very short-duration activities -Limited energy supply -At the onset of activity, the immediate energy needs are met by this system

Fat-Soluble Vitamins

-Vitamins A, D, E, and K -Often found in fat-containing foods and stored in the liver or adipose tissue until needed -Closely associate with fat -If fat absorption is impaired, so is fat-soluble vitamin absorption -Unlike water-soluble vitamins, these can be stored in the body for extended periods of time and eventually excreted in the feces -This storage capacity increases the risk of toxicity from overconsumption, but also decreases the risk of deficiency -Choline, called a "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

Factors Affecting Strength Development and Program Design

-Volume -Intensity -Tempo -Rest intervals -Frequency

Tips for Exercising in the Cold

-Wear several layers of clothing, so that garments can be removed or replaced as needed. As exercise intensity increases, remove outer garments. Then during periods of rest, warm-up, cool-down, or low-intensity exercise, put them back on. A head covering is also important, because considerable body heat radiates from the head -Allow for adequate ventilation of sweat. Sweating heavy during exercise can soak inner garments. If evaporation does not readily occur, the wet garments can continue to drain the body of heat during rest periods, when retention of body heat is extremely important. In particularly cold outdoor environments, if there is any meaningful wind, it is better to begin an exercise bout going into the wind and finish with the wind at one's back. If the opposite happens, the exerciser can become quite sweaty when moving with the wind, and then have to return against the wind while facing increased heat losses from the effect of wet clothing -Select garment materials that allow the body to give off body heat during exercise and retain body heat during inactive periods. Cotton is a good choice for exercising in the heat because it readily soaks up sweat and allows evaporation. For the same reasons, however, cotton is a poor choice for exercising in the cold. Wool is an excellent choice because it maintains body heat even when wet. Newer synthetic materials (i.e.,polypropylene) are also excellent choices, as they wick the sweat away from the body, thereby preventing heat loss. When windchill is a problem, nylon materials are good for outerwear. Synthetic materials like Goretex, although much more expensive than nylon, are probably the best choice for outerwear because they can block the wind, are waterproof, and allow moisture to move away from the body -Replace body fluids in the cold, just as in the heat. Fluid replacement is also vitally important when exercising in cold air. Large amounts of water are lost from the body during even normal respiration, and this effect becomes magnified when exercising. -Because sweat losses may not be as obtvious as when exercising in the heat, monitoring body weight over several days is recommended.

Excess Post-Exercise Consumption (EPOC)

-What happens as cardiac output, blood pressure, and respiratory ventilation return to resting levels, oxygen slowly declines as well, but is still 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

Anaerobic Threshold (AT)

-What happens when exercise intensity is too high that the body cannot 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 exceed the 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. It is also at this point that hyperventilation begins to occur

Acceptable Macronutrient Distribution Range (AMDR)

-What the ideal protein intake should be based on -10-35% of daily energy intake

Informed Consent, or "Assumption of Risk," Form

-When a client signs an informed consent form, he or she is acknowledging having been specifically informed about the risks associated with activity -This form is also used prior to assessments and provides evidence of disclosure of the purposes, procedures, risks, and benefits associated with the assessments -Limitations of this form: 1. Not a liability waiver, and therefore does not provide legal immunity 2. Intended to communicate the dangers of the exercise program or test procedures; it is recommended that the trainer also verbally review the content to promote understanding

Torque

-When a force acts on a lever at some distance from the axis of rotation, this is the turning effect that occurs -The magnitude of this is found by multiplying the amount of force by the length of the lever arm

Trunk Extensors: Erector Spinae Group

-When acting bilaterally and concentrically, this group of muscles, formed by the iliocostalis, longissimus, and spinalis, will produce trunk extension and hyperexension -These muscles also act eccentrically to control flexion of the spine from a standing position, as when bending over to pick up the morning newspaper -Perform prone trunk extension to strengthen this group

Translatory/Linear Motion

-When an object in motion is not tied down and moves in a straight line, it moves in a translatory or linear motion -All parts move in the same direction and at the same speed -No fixed point

Rotary

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

Training Tempo

-When momentum 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 weightstack machines. The heavier the weightload, the longer time time required to complete 10 repetitions of an exercise -The commonly recommended movement speed of six seconds per repetition is consistent with the repetition speed long recommended for weightstack machine training -The concentric muscle action should be performed in one to three seconds and the eccentric muscle action should be performed in two to four seconds -6-second repetitions represent an excellent introductory training speed for new exercisers

General Plane Motion

-When motions at various joints are simultaneously linear and rotary

Isometric

-When muscle tension in created, but no apparent change in length occurs -Occurs in the middle of a bicep curl

Maximal Aerobic Capacity (VO2 Max)

-When oxygen consumption is measured at maximal levels of exertion -Typically represented as milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min) -A "relative" measurement

Closed Kinetic Chain (CKC) Movements

-When the distal segment is more fixed (e.g., pull-ups and push-ups), a key role of the serratus anterior is to move the thorax toward a more fixed, stable scapulae -Generally considered more functional, as the closely mimic daily activities -Load and compress joints, increasing kinesthetic awareness and proprioception, which translates into improved parascapular and shoulder stability -Many are too challenging for deconditioned individuals

Resistance Training Focus

-When the five primary movements can be performed with proper form, external resistance may be applied for progressive strength development -It is essential that these external loads be increased gradually

Eccentric Action

-When the muscle acts as resistive force, it lengthens as it creates muscle tension -Down phase of the bicep curl

Concentric Action

-When the muscle acts as the motive force, it shortens as it creates muscle tension -Up phase of a bicep curl

Signs and Symptoms of Inflammation

-When the tissues of the body (e.g., muscles, tendons, and ligaments) become inflamed, they will elicit specific signs and symptoms -This is particularly important for clients who are post-injury or post-surgery -The goal is to give these individuals a challenging exercise program that will not cause further damage to the injured area -The signs and symptoms are as follows: 1. Pain 2. Redness 3. Swelling 4. Warmth 5. Loss of function

Appropriate Rates of Progression for Bodybuilding (Hypertrophy)

-While it is tempting to recommend progressing by a 5% weightload increase whenever 12 reps can be completed, this approach is not as effective with bodybuilding routines -it is recommended that the muscle-hypertrophy training be assessed in accordance with the exercise volume performed by the targeted muscle group -A good indication for increasing the training resistance is an average 10-12 reps for all of the exercises completed in the body-part workout

Distal Mobility

-Within the distal segments of the body, the gastrocnemius and soleus muscles (triceps surae) are often promblematic, exhibiting tightness and limited mobility -When a stretch reaches the muscle's limit of flexibility, the likelihood of compensated movement with further stretching increases

S/T Articulation

-Works together with the G/H joint to produce flexion/extension in the sagittal plane -Produces abduction/adduction in the frontal plane

G/H Joint

-Works together with the S/T articulation to produce flexion/extension in the sagittal plane -Produces abduction/adduction in the frontal plane -Responsible for circumduction of the shoulder in a combination of the frontal and sagittal planes -Produces internal and external rotation, horizontal flexion, and extension in the transverse plane -Has a working relationship with the scapula

The ACE IFT Model's Cardiorespiratory Training Phases

1. Aerobic-base training 2. Aerobic-efficiency training 3. Aerobic-endurance training 4. Anaerobic-power training

The 5 Basic Movement Patterns

1. Bend-and-lift movements (e.g., squatting) 2. Single-leg movements (e.g., single-leg stance and lunging) 3. Pushing movements 4. Pulling movements 5. Rotational (spiral) movements

Muscle Fiber Arrangements

1. Penniform (unipennate, bipennate, multipennate) 2. Longitudinal

Shoulder Positions

1. Shoulders not level>muscles suspected to be tight: upper trapezius, levator scapulae, rhomboids 2. Asymmetry to midline>muscles suspected to be tight: lateral trunk flexors (flexed side) 3. Protracted (forward, rounded)>muscles suspected to be tight: serratus anterior, anterior scapulo-humeral muscles, upper trapezius 4. Medially rounded humerus> muscles suspected to be tight: pectoralis major and latissimus dorsi (shoulder adductors), subscapularis 5. Kyphosis and depressed chest> muscles suspected to be tight: shoulder adductors, pectoralis minor, rectus abdominis, internal oblique

Thoracic (T-Spine) Mobilization Exercises: Spinal Extensions and Spinal Twists

1. Spinal extension -Objective: To promote thoracic extension 2. Spinal twists -Objective: To promote trunk rotation, primarily through the thoracic spine with some lateral hip mobility

Three-Stages for Core and Balance Training

1. Stage 1: Core function - Emphasizes core-activation exercises and isolated stabilization under minimal spinal loading 2. Stage 2: Static balance - Emphasizes seated and standing stabilization over a fixed base of support 3. Stage 3: Dynamic balance - Emphasizes whole-body stabilization over a dynamic base of support

SOAP Note

1. Subjective: Observations that include the client's own status report, a description of symptoms, challenges with the program, and progress made 2. Objective: Measurements such as vital signs, height, weight, age, posture, and exercise and other test results, as well as exercise an nutrition log information 3. Assessment: A brief summary of the client's current status based on the subjective and objective observations and measures 4. Plan: A description of the next steps in the program based on the assessment -An elegant and efficient way to communicate both what the client feels and what the personal trainer observes

Respiratory Exchange Ratio (RER)

=Carbon dioxide produced/oxygen consumed -Knowing this ratio gives us a better understanding of the breakdown of fats vs. carbohydrates during steady-state exercise -

Sagittal Plane

A longitudinal (imaginary) line that divides the body or any of its parts into right and left sections Biceps curl

Frontal Plane

A longitudinal (imaginary) section the divides the body into anterior and posterior parts; lies at the right angle of the sagittal plane Shoulder abduction

Prime Mover (Agonist)

A muscle that creates a major movement Example: Quads in a knee extension

Self-Efficacy

A person's belief about their ability to succeed -Past performance (most influential) -Vicarious experiences -Verbal persuasion -Physiological stage appraisals -Emotional state appraisals -Imagined experiences

Reciprocal Inhibition

A reflex inhibition of the motor neurons of antagonists when the agonists are contracted. This can be advantageous during a dynamic stretching routine, in that low-grade muscle contractions of the antagonist muscle can reduce tonicity in the agonist muscle, allowing that muscle to more easily be stretched

Transverse Plane

Also known as the horizontal plane; an imaginary line that divides the body or any of its parts into superior and inferior sections Trunk rotation

Autogenic Inhibition

An automatic reflex relaxation caused by stimulation of a Golgi tendon organ (GTO). This can be advantageous during a static stretching routine, in that after 7-10 seconds of a low-force stretch, a GTO response is activated, allowing further muscle stretching

Physical-Activity Factors

Are directly related to exercise, intensity level, and injury

Environmental Factors

Are situational and include a client's access to facility/equipment, time, and support

Distal

Away from the attached end of the limb, origin of the structure, or midline of the body

Inferior

Away from the head

Lateral

Away from the midline of the body

Veins

Blood vessels that carry deoxygenated blood to the heart

Arteries

Blood vessels that carry oxygenated blood away from the heart

Pulmonary Circuit

Carbon dioxide is exchanged for oxygen in the lungs

Systems

Cardiovascular, respiratory, digestive, skeletal, nervous, muscular, and endocrine

The 4 Structural Levels in the Body

Cells, tissues, organs, and systems

Multiplanar Plane of Movements

Circumduction: Motion that describes a "cone"; combines flexion, extension, abduction, and adduction in sequence -Opposition: Thumb movement unique to humans and primates

Central Nervous System

Consists of brain and spinal chord

Extrinsic External Motivation

Driven by external or measurable factors

Intrinsic Internal Motivation

Driven by the task itself

Peripheral Nervous System (PNS)

Everything outside the CNS--mainly the nerves 1. Afferent (Sensory): Carries impulses to the CNS 2. Efferent (Motor): Carries impulses from the CNS to the PNS A. Somatic nervous system B. Autonomic nervous system 1. Sympathetic nervous system 2. Parasympathetic nervous system

Supination

Example: Rotating the forearm outward so the palm faces anteriorly (palms in front of you)

Pronation

Example: Rotation of the forearm inward so the palm faces posteriorly (palms behind you)

Superficial

External; located close to or on the body surface

Systematic Circuit

Heart pumps oxygenated blood to tissues throughout the body

Pituitary Gland

Hormones: 1. Antiduretic hormone: Reduces urinary excretion of water 2. Oxytocin: Stimulates the contraction of the smooth muscle of the uterus and intestines 3. Follicle stimulating hormone (FSH) and luteinizing hormone (LH): Stimulates gonads to secrete sex hormones 4. Thyroid stimulating hormone (TSH): Stimulates thyroid gland to secret thyroid hormones 5. Adrenocorticotropin hormone (ACTH): Stimulates adrenal glands to secrete glucocorticoids 6. Growth hormone (GH): Stimulates general growth and skeletal, and promotes metabolic functions 7. Prolactin: Initiates and maintains breast-milk secretion in females

Adrenals

Hormones: 1. Epinephrine: Affects carbohydrate metabolism, generally promoting hyperglycemia. Constricts vessels in the skin, mucous membranes, and kidneys, but dilates vessels in the skeletal muscle 2. Norepinephrine: Increases heart rate and force of contraction of the myocardium, and constricts blood vessels in most areas of the body 3. Mineralocorticoids (e.g., aldosterone): Promote reabsorption of sodium and excretion of potassium in the kidneys 4. Glucocorticoids (e.g., cortisol): Promote protein and triglyceride breakdown

Pancreas Gland

Hormones: 1. Insulin: Causes liver and muscle cells to take up glucose and store it in the form of glycogen; encourages fat cells to take on blood lipids and turn them into triglycerides; also has several other anabolic effects throughout the bofy 2. Glucagon: Causes the liver to convert stored gycogen into glucose and release it into the bloodstream

Thyroid Gland

Hormones: 1. Thyroxine and triiodothyronine: Increases oxygen consumption and heat production, and affects many metabolic functions 2. Calcitonin: Decreases blood calcium and phosphate levels

Parathyroids

Hormones: 1. Parathyroid hormone (PTH): Raises plasma calcium levels and lowers plasma phosphate levels

Cardiorespiratory Fitness Testing (CRF)

How well the body can perform dynamic activity using large muscle groups at a moderate-high intensity for extended periods of time -Depends on the efficiency and interrelationship of the cardiovascular, respiratory, and skeletal muscle systems -Useful to: 1. Determine functional capacity 2. Determine a level of cardiorespiratory function 3. Determine any underlying cardiorespiratory abnormalities that signify progressive stages of cardiovascular disease 4. Periodically reassess progress following a structured fitness program -Cycle ergometer tests: 1. YMCA bike test -Ventilatory threshold testing: 1. Submaximal talk test for VT1 2. VT2 threshold test -Field tests: 1. Rockport fitness walking test (1 mile) 2. 1.5-mile run test -Step tests: 1. YMCA submaximal step test (12 inches)

Deep

Internal; located further beneath the body surface than the superficial structures

The Endocrine System

Is responsible for regulating bodily activities through the production of hormones

Plasma

Liquid portion of the blood

Aorta

Major artery delivering blood from the heart to the body

Superior/Inferior Vena Cava

Major veins returning the blood from the body to the heart

Flexion

Movement in which the bones compromising a joint move toward each other in the sagittal plane, decreasing the joint angle between them. An example is bringing the forearm upward toward the upper arm.

Absorption

Once sugar, amino acids, and water soluble minerals are released from the small intestine into the bloodstream, then they enter portal circulation -Portal circulation: These items are taken to the liver and will be scanned for any toxic substances. The liver will detoxify them before sending them to the brain and heart -Fats and Fat soluble vitamins are too large to enter the system and are therefore sent into the lymphatic system where the are distributed to muscles, organs, and other tissues

4 Stages

R.I.P.A -Rapport -Investigation -Planning -Action

Cervical

Regional term referring to the neck

Lumbar

Regional term referring to the portion of the back between the abdomen and the pelvis

Thoracic

Regional term referring to the portion of the body between the neck and abdomen; also known as the chest (thorax)

Action

Tell, show, do approach: auditory, visual, kinesthetic; provide positive feedback--tell them what to do rather than what not to do

Palmar

The anterior or ventral surface of the hands

Scope of Practice

The legal range of services that professionals in a given field can provide, the settings in which those services can be provided, and the guidelines or parameters that must be followed. Personal trainers do NOT -Diagnose -Prescribe -Prescribe diets or recommend specific supplements -Treat injury or disease -Monitor progress for medically referred clients -Rehabilitate -Counsel -Work with patients (they work with clients)

Opposing Muscle (Antagonist)

The muscle on the opposite side of the joint Example: Hamstrings in a knee extension

Adduction

The opposite of abduction and refers to movement of a 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.

Extension

The opposite of flexion and causes the angle between two adjoining bones to increase in the sagittal plane. An example is staring with the calf upward toward the back of the thigh and moving it downward away from the thigh.

Plantar

The sole or bottom of the feet

Dorsal

The top surface of the feet and hands

Proximal

Toward the attached end of the limb, origin of the structure, or midline of the body

Posterior (Dorsal)

Toward the back

Anterior (Ventral)

Toward the front

Superior

Toward the head

Medial

Toward the midline of the body

Abduction

When a 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.