Chapter 22 + 23

The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?

Progress their clients to more proprioceptively enriched exercises

Sandbags

designed to be carried, lifted, thrown, and pulled and most come with several handles to easily change grips, continuous instability from shifting sand, range in weight from 15 to 160lbs

Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?

elastic band woodchop

Kettle bell

emphasis on the posterior chain, can be up to 140lb

Benefits of Strength Training Machines

for those who lack stability or have other functional limitations offer the client the ability to change the load rather quickly with a simple pull of a pin or turn of the dial ** inferior to free weights because artificial support vs core stability

When discussing suspended bodyweight training, which of the following is the most accurate statement?

increases flexibility and joint mobility

blood glucose levels fasted vs after eating

Blood glucose levels are usually less than 100 mg/dL when fasting and less than 140 mg/dL 2 hours after eating. Symptoms of hypoglycemia generally occur when blood glucose levels fall below 70 mg/dL

Open-chain exercises

Distal segments are freely moving. Examples: bench press, throwing, knee extensions

Closed-chain exercises

Involve movements in which the distal extremities (hands or feet) are in a constant fixed position and thus the force applied by an individual is not great enough to overcome the resistance (such as the ground or immovable object). Exercise examples: push-ups, pull-ups, squats

Balance is best described as which of the following?

The ability to maintain control of the body while in a static position

Asymmetrical resistance loading

Unequal or uneven resistance force. Examples include using different loads for each extremity or performing unilateral exercises.

ViPR

Vitality, Performance, and Reconditioning cylindrical tube constructed of hardened rubber with ergonomically placed handles and openings on both ends, designed to be dragged, tossed, lifted, pulled, pressed, and carried (looks like foam roller), ranges from 2 kg to 26 kg with 9 different weights,

overall range of motion of the lumbar spine

about 12-13 degrees in a healthy individual, whereas the thoracic spine has a range of motion of nearly 70 degrees of rotation, 35 degrees in each direction

Bosu ball

acronym for "both sides utilized"

Stability balls

also known as Swiss balls (Swiss physical therapist Dr. Susanne Klein-Vogelbach (1990) popularized the use of stability balls for adults with a variety of orthopedic problems) made of soft polyvinyl chloride and can come in a variety of sizes stability ball training is not recommended during maximal lifts using heavy loads (85-100% of 1RM) <5ft-45cm ball 5'1-5'7- 55 cm 5'8-6'- 65cm >6' - 75cm

Terra core

an inflatable rubber bladder and hard-surfaced backing 45 in long by 17 in wide by 10 in. high

Most bodyweight training exercises are considered which type of movements?

closed-chain

medicine ball

considered one of the Four Horsemen of Fitness next to the Indian club, the dumbbell, and the wand High-velocity movements will require a lighter ball, generally less than 10% of an individual's body weight.

Battle ropes

most common sizes being 1.0, 1.5, and 2 in., fifty-foot ropes are arguably the most common length Smaller ropes (1.0-1.5 in. in diameter) are used primarily for aerobic and muscular endurance adaptations performed for 30 seconds or more. Heavier ropes (2 in. in diameter) are best used for strength, power, and anaerobic adaptations where exercises are performed for 30 seconds or less.

A Certified Personal Trainer may seek further proprioceptive development in which of the following phases?

phase 1

In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?

phase 2

What phase of the OPT model would hypertrophy fall under?

phase 3

resistance band exercises are best utilized in which phases of the OPT model?

phases 2 and 5

Heavy battle rope training is an ideal training modality for which of the following phases?

phases 4 and 5

Fitness professionals must use caution when placing an obese client in which positions

prone (on stomach) or supine (on back) position because they are susceptible to both hypotensive (low blood pressure) and hypertensive (high blood pressure) responses to exercise (avoid in pregnant women as well, particularly after first trimester)

youth

refers to children and adolescents between the ages of 6 and 20 years

A hypertensive client is taking a beta-blocker medication. What is the most appropriate method to monitor exercise intensity?

talk test

Rotational movement of the torso should primarily occur where?

thoracic spine

Suspended bodyweight training

uses a system of ropes and webbing allowing the user to work against their own body weight while performing various exercises (ie using trx suspension)

One of the most important and fundamental functional activities affected by degenerative aging

walking