Combo with "Training instruction/ NCSF" and 10 others
activities with an empahsis on flexibilty reduce acute stress respones through ?
- ALLEVIATION OF TENSION -PYSCOMOTOR DISTRACTION -OVERALL STATE OF RELAXATION
General Guidelines for Children - Aerobic Training
- Children can train at steady-state levels similar to adults - Avoid extended periods of activity - Children can perform short bouts (10 minutes) of intense aerobic exercise on an intermittent basis - Emphasize enjoyable activities that stimulate play - Be cautious of overeating, and make sure children remain hydrated
General Recommendations for Pregnancy
- Consult the primary health care provider prior to participating in exercise - Avoid motionless standing - Avoid exercise in the supine position following the 1st trimester - Avoid jumping or jarring activities - Avoid exercise in the heat - Maintain adequate caloric intake during pregnancy and lactation - Stop exercise upon fatigue, and never exercise to exhaustion - Weight-bearing exercise produces a greater decrease in oxygen reserve than non-weight bearing exercise; adjust accordingly - Beware of joint laxity during activity selection - Immediately report vaginal spotting or bleeding to primary physician - Avoid exercise during high risk pregnancies, including twins
General Guidelines for Older Adults - Aerobic Training
- Deconditioned older adults should accumulate 30-40 minutes in 10 minute sessions most days of the week using 50-60% HRR. - For healthy older adults 60-80% HRR for 30-60 minutes is appropriate.
Asthma General Recommendations
- Evaluate the training environment for common asthma trigger factors including, cold, dry air, presence of allergens, and poorly ventilated areas. - Employ longer warm-up periods to acclimate the body to changing physiological conditions. - Swimming, cycling, and walking are less likely to trigger an event than running, particularly outside. - Sport participation that uses stop and go activities, such as tennis, vollyball, and basketball are less likely to trigger EIA, compared to longer, continous, and more intense activities. - High intensity exercise triggers EIA more often than moderate intensity exercise. It is recommended to use 60-80% HRR when prescribing aerobic tranining. - Encourage controlled nasal breathing whenever possible. - Maintain appropriate meds on site, and have an emergency plan.
General Guidelines for Children - Resistance Training
- Higher rep schemes are more effective for pre-pubescent children - Encourage motor learning and proper technique - In general, 2 sets are sufficient for improvements in strength and endurance - Multi-joint activities that develop motor skills are preferred over isolated training - It is not recommended that children lift loads greater than their 8RM. - Progressive overload should emphasize increased reps, rather than load. - Pubescent adolescents can follow similar prescriptions as adults, but the emphasis should be on motor learning and efficient movement patterns.
General Recommendations for Type I Diabetics
- Maintain proper identification of the diabetic condition - Avoid excercise if fasting glucose levels are > 250 mg/dl and ketosis is present. - Use caution if fasting glucose levels are > 300 mg/dl without ketones - Monitor blood glucose before and after exercise, and identify when adjustments to food or insulin are necessary (most diabetics possess a hand-held glucometer) - Track glycemic response to exercise conditions for future preparations - Use carbohydrates to avoid hypoglycemic response - Keep fast-acting carbohydtrate foods available during and after exercise - Pay close attention to signs of fatigue and metabolic shifts during exercise - Avoid high intensities with the introduction of new exercise activities
General Recommendations for Type II Diabetics
- Maintain proper pre-exercise metabolic control - Consume adequate fluids - Perform regular physical activity most days of the week - Include client-appropriate aerobic and anaerobic activites - Focus on caloric expenditure and wight loss, with a minimum goal of 1,000 kcal per week from physical activity - Initiate exercise with appropriate acclimation periods. - Work up to aerobic intensities of 60%-80% HRR - Modify exercise activities for micorvascular complications - Comply with medication recommendations and monitor blood indices appropriately
Contraindications to Exercise during Pregnancy
- Pregnancy-induced hypertension - Premature rupture of membranes - Incompetent cervix - Persistant bleeding - Intrauterine growth retardation - Pre-term labor during prior or current pregnancy - Pre-existing cardiopulmonary diseases and pregnancy pathologies have to be considered as contraindications.
General Recommendations for Congestive Heart Failure (CHF)
- Short bouts of aerobic activity 40-50% peak oxygen capacity, performed several times per day for durations of at least 3-5 minutes per session. - Resistance training, using smaller amounts of muscle mass with intensities of 50-60% 1 RM performed as tolerated, with longer rest intervals. - Activities should use RPE and avoid excessive stress due to the limited work capacity. - Progressions should mirror individual tolerance and work capacity.
General Guidelines for Older Adults - Flexibility Training
- Static stretching through pain free range should be perfomed 2-3 times per week, using 2-3 sets of 15-30 second holds - Encourage appropriate breathing techniques - Dynamic ROM - 2-3 sets, 10-15 reps
immobility results in the most drastic detraining effects
- a casted limb will lose as much as 7% of its strength in one week -with unilateral immobilization, the contralateral limb should be trained
age related decline in strength and power is attributed to ?
- changes in muscle architecture -loss of type 2 fibers -reduction in myosin/ATP
benefits of flexibilty
- increased ROM -reduction rate of functional decline postural symmetry -reduced risk of injury
the elastic properties of arteries suffer degenerative changes causing increasing in BP via ?
- loss of pliability -loss of compliance -Harding of the vessels
mechanisms/factors that influence ROM
-# of saromeres -immobilization -relaxation -external forces -connective fascia
Identify the three primary benefits of proper spotting performed by the trainer:
-Increased stability -Improved force transfer through the prime movers for the lift -The negation of any compensatory or incorrect movements
muskeletal injuries that negatively affect ROM are usually the result of ?
-acute trauma -chronic overuse
staic training is implemented at the end of training because?
-can reduce power output -yields better result when tissues are warm -may aid in recovery when muslces are warm
system suggests for a beginning of each exercise bout
-exercies for deficent weak muslce groups -activties that focus on muskoskeltal imbalances -activties that focus on lowest areas of fitness or overall limitatons
anarobic endurance is affected by
-exposure to long durations of resistive stress -muscle strength -neural efficiency -aerobic capacity -anarobic energy system efficiency
bilateral ROM capibilties
-genetic varations -activity participation -connective tissue discrepancies -posture -joint injury
training for muscular endurance
-high reps at lower force outputs -muscle tissue is forced to become more effeicint in the tolerance and removal of hydrogen, and at sustaining contractile force for longer periods of time -good for new clients because allows them to develop baseline muscular fitness
women who show above average increases in muscle mass
-higher than normal resting or exercise anabolic hormone levels -a high testosterone to estrogen ratio -greater tolerance for RT -genentic predisposition
aerobic training can negativly affect anarobic goals by
-impacting neromuscular adaptations -neural incruitment pathways promoted -increased release of catabolic hormones
multiple benefiets of AAS
-increased muscle mass -reduced body fat -increases in strength -increased red blood cell -improved recovery
endurance training improves the capacity to pump blood to working tissue via?
-increased ventricular contraction strength -increased volume of blood expelled by the aorta
three mechanisms that regulate blood flow to working tissues?
-individual tissue can control flow based on metabolic need -the nervous system manipulates blood flow by adjusting mean BP and shunting the blood from one area of the body to another -hormonal communication
employing a reduced training strategy can help to reduce or avoid the negative effects of detraining
-intensity must be maintained at the highest attainable level - the reduction in volume can be offset by the use of heavy, total body, cross joint exercises muscle isolation should be avoided during periods of low frequency
males have a greater relative quanity of ____then women and women have a greater relative quanity of _____
-lean mass -fat mass
velocity impairments in age are a possible contributor to ?
-loss of mobility -increased risk of falling -difficulty rising from seated or supine position
the rate and degree of adaptations lost depends on -
-starting fitness level -age -quantity and intensity of other activites performed
anarobic metabolism includes includes two primary energy pathways
-the phosphagen system -the glycolytic system
training for hypertrophy
-training for increased muslce fiber size requires high time under tension while maintaining moderatly high force output on isolated muscles -slow application of force promotes greater fiber recruitment -longer periods of muscular force reliance on glycolytic energy pathways
training for power
-work must be performed rapidly -high velocity contractions ( ballistic or plyometrics) -relies heavly on the phosphagen system
Spine and trunk movements
...
KEEP HEAD IN NEUTRAL POSITION FOR ALL EXERCISES
...Corrective strategy for head protruding forward on pulling assessment (169)
how much protein daily for sedentary people?
0.9/kg of BW
naturally occuring protein compound produced in the liver, kidneys, and pancreas at a rate of ?
1-2g/day
how much protein daily for active people ?
1.6/kg of BW
movement resistance-tendon %
10% resistance
flexibility programming volume-
10-12 movements, 2-4 sets, 15-30 second static holds 5-10 contrations for PNF stretches with 6-12 holds
muscle fiber cross sectional diameter in older adults shown to increase by___?
10-30%
during exercise how many capillaries in active skeletal muscle are open?
100%
strength gains with older adults can experience up to _____increase in 1RM
100%
each pound of muslce increases daily RMR ___when active (6kcal/day
11-15
each pound of muscle mass provides an additional_____increase in resting metabolism per day?
11-15kcal
after _____a significant decline in cross-sectional area occurs with a density shift of type 2
12 weeks
how many more formed elements are their in men then women ?
14%
maximal values of flexibilty are attained at age ?
15 years of age
males have shown a ____ greater release ot testosterone in response to RT when compared to females
15-25%
static stretching holds should be from?
15-30 seconds
Body fat - healthy
16 - 19% for males 23 - 26% for females
resistance training for the elderly have shown a ___increase in lower body strength
17%
movement resistance-skin %
2% resistance
how much protein daily for weight lifters?
2.0/kg of BW
Body fat -risk
20 - 24% for males 27 - 31% for females
at rest how many of the capillaries are open?
20-25%
older adults have a ____lower power output
24-41%
lean mass can start to decline at age ?
25
% of patients present with nodules( where pressure is applied, such as the sacrum and elbows) and skin problems
25%
Carbohydrate requirements - sedentary individual
3 - 4 g/kg of body weight
Essential body fat minimums
3 - 5% fat for males; temperature, regulation 11 - 14% fat for females; hormonal, amenorrhea
CONFIDENCE, ENTHUSIASM, PROFESSIONALISM
3 guidelines to create a presence that will assist in buIlding rapport (483)
during static strecthing a client should hold the postion for ?
30 seconds
collagen represents ___% of the protein structual component in the body
33%
Carbohydrate requirements - physically active
4 - 5 g/kg of body weight
ENHANCE NEUROMUSCULAR EFFICIENCY, ENHANCE PRIME MOVER STRENGTH, INCREASE RATE OF FORCE PRODUCTION, ENHANCE SPEED STRENGTH P.11
4 goals of phase 5 of the OPT model (11)
MAKE SURE CLIENT HAS APPROPRIATE FOOTWEAR, HAVE CLIENT KEEP A SNACK WITH THEM, USE SELF MYOFASCIAL RELEASE (SMR) WITH CARE AND UNDER SUPERVISION OF PHYSICIAN, AVOID EXCESSIVE REACTIVE TRAINING AND HIGHER INTENSITY TRAINING
4 special considerations for training clients with diabetes (388)
the human body generally maintains how many liters of blood ?
4 to 5 liters
average female total-body strength is about ____less then a average male
40%
how much creatine maintained in free form?
40%
movement resistance- muscle faschia %
41% resistance
movement resistance- joint capsule %
47% resistance
hypertrophy and strength training require additonal recovery time of___?
48-72 hours before training that muscle again
Carbohydrate requirements- moderate exercise
5 - 6g/kg of body weight
average female upper body force capacity is about ___ of the average male
55%
Carbohydrate need
55-60% of total diet derived from carbohydrates daily
Body fat - lean & fit
6 - 15% for males 15 - 22% for females
Carbohydrate requirements - vigorous exercise
6 - 8 g/kg of body weight
after 12 weeks, force capacity is reduced by ____in young adults and _____in older adults
6-10% and 11-15%
how much creatine stored in muscles ?
60%
RT can ehanace ROM in adults using ____% of the 1RM are effective when performed for _____
60-80% for 6-10 weeks
approximately how much of the 4 grams of iron contained in humans is found attached to hemoglobin?
66%
greatest improvements in flexibilty are between the ages of ?
7 and 11 years old
STRENGTH, POWER, ENDURANCE, FLEXIBILITY, SPEED, AGILITY, BALANCE
7 performance benefits achieved when following the OPT model (8)
trained runners who engaged in resistance training have shown improvments of up to ____in economy running
8%
at maxiamal force output, system can last up to ?
90 seconds
how much bone mass attained by 18?
90%
what % of bone mass, density, and length is achieved at 18
90%
how much of the formed element is comprised by red blood cells ?
95% ; the remaining 5% is made out of white blood cells and platelets which makes up a total 45 -54% of the total body
bone storage reserves consist of what % of calcium storage
98 calcium storage
minimal rebound contact time during plyometrics should be ___?
<0.3 seconds
resisted jumps should be employed with loads ____ of BW during plyometric workouts ?
<12% BW
CP is ideal for activites lasting ___such as sprinting and heavy lifting
>10sec
Body fat -obesity
>25% for males >32% for females
to qualify for weight lose medictaion u must have a BMI of ?
>30 or have a BMI of 27 and present with coronary rsik factors
jump heights and drop jumps should be ____inches
>44 inches (30.5 is optimal for drop jumps)
Program cycle
A designated time period allowing for structured application of stress
a. Preparation phase
A focus on improving muscle balance and ROM should be addressed in which of the following phases of periodization? a. Preparation phase b. Endurance phase c. Strength phase d. Power phase
INCOMPLETE PROTEIN
A food source low or lacking in one or more of the essential amino acids (423)
COMPLETE PROTEIN
A food that supplies all of the essential amino acids in appropriate ratios (423)
ROOT CAUSE ANALYSIS
A method of asking questions on a step by step basis to discover the initial cause of a fault (467)
ADEQUATE INTAKE
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group of groups of healthy people. Used when an RDA cannot be determined. (452)
MULTIPLE SET SYSTEM
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise (282)
VERTICAL LOADING
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity (284)
CIRCUIT TRAINING SYSTEM
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest (282)
DIETARY SUPPLEMENTS
A substance that completes or makes an addition to daily dietary intake (450)
PYRAMID SYSTEM
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set (282)
SUPER SET PG. 282
A system of strength training that uses a couple of exercises performed in rapid success of one another (282)
2
A zone of cardiorespiratory training when a client scores average on the three minute step test (117)
ZONE 1
A zone of cardiorespiratory training when a client scores poor during the three minute step test (117)
are illegal in the US
AAS
Coordination
Abiliity to efficiently perform a task integrating movements of the body. Assessed using performance criteria during certain movements.
Agility
Ability to efficiently change directio; accelerate and decelerate movements. Assessed using 20 yard shuttle or timed cone courses.
Balance
Ability to maintain static stability (equilibrium) or move without falling.
1 SET, 10 REPETITIONS, 3-10 EXERCISES
Acute variables for dynamic stretching (165)
Free weight training
Addition of external resistance to the body's natural movements
General Recommendations for CAD (Coronary Artery Disease)
Aerobic exercise - accumulate 40-60 minutes of low intensity aerobic activity most days of the week. Increase to a frequency of 3-4 sessions per week, at an intensity of 40-75% HRR for 20-40 mins. - Use 10 minute warm-up and cool down periods - Introduce Resistance Training using closed-chain, body weight activities; 1 set 15-20 reps. Circuits may include one exercise per muscle group to start and gradually progress at a client-appropriate pace. - Cardiovascular measures should be monitored, RPE should be used to gauge intensity. - Medications should be accounted for and used in accordance with physician recommendations. - Flexibility should be encouraged, utilizing proper breathing techniques - Avoid heavy resistance, isometric training, and breath holding during activities.
General Guidelines for Hypertension
Aerobic exercise - accumulate 40-60 minutes using 50-80% HRR on most, if not all, days. Resistance Training - Use 12-15 reps, preferably in circuit format; avoid heavy resistance training and breath holding - Reduce salt intake - Adequate potassium intake (90 mmol per day) - Reduce body weight if overweight - Limit or avoid alcohol
Free motion training
Allow for an unlimited number of resisted movements
Free weight training: Barbells- specific use?
Allow for the ability to lift the greatest loads
NONESSENTIAL AMINO ACIDS
Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate (421-422)
stroke volume
Amount of blood pumped from the heart per beat (from the left ventricle)
WEARING DRESS SHOES
An indication that the clients ankle complex will be in a plantar flexed position for extended periods of time based on occupation (103)
Chest pain or discomfort, often resulting from restricted blood flow to the heart.
Angina
An instinctive physical desire or caloric need.
Appetite
HIP FLEXOR COMPLEX, LATISSIMUS DORSI, ERECTOR SPINAE
Appropriate stretches for a client that exhibits an arched lower back during an Overhead Squat Assessment (169)
LATISSIMUS DORSI, THORACIC SPINE, PECTORALS
Appropriate stretches for a client whose arms fall forward during an Overhead Squat Assessment (123/169)
STEP TEST AND ROCKPORT WALK TEST
Assessments that measure cardiorespiratory capability (117-118)
PUSHING AND PULLING ASSESSMENT P.129
Assessments that measure upper extremity nueromuscular efficiency
.95
At risk waist hip ratio for males (116)
.8
At risk waist to hip ratio for females (116)
The build up of plaque on the inside of blood vessels.
Atherosclerosis
75BPM
Average resting heart rate for a female (109)
70BPM
Average resting heart rate for a male (Average resting heart rate for a male)
valine,isoleucine, leucine
BCAAs
Proper spotting technique; Physioball curl-up:
Ball movement should be managed to increase stabilization and reduce the risk of falling
Upper Body- Best performed with bands/cables as the movement travels across gravitational pull
Bench press
HYPERTENSION AND HEART ARRYTHMISAS
Beta blockers are used for clients affected with (107)
140/90
Blood pressure reading that defines hypertension (388)
TWO LEG STABLE, SINGLE LEG STABLE, TWO LEGS UNSTABLE, SINGLE LEG UNSTABLE
Body position progressions in balance training (225)
Atherosclerosis
Build up of plaque in the arterial blood vessels
Tempo for stabilization reactive exercises 3-5 SECOND HOLD
(342)
Android storage
(men) predominantly in abdomen and back; hyperinsulemia, increased LDL, etc., metabolically active
Gynoid storage
(women) fat storage in thighs, buttocks and hips; hypertrophy/hyperplasia of fat cells; limited metabolic activity due to low hormone-receptor density
white blood cells
, Blood cells that have a role in the body's immune defense mechanisms against infection; also called leukocytes.
General Guidelines for Older Adults - Resistance Training
- 2-3 times per week, using 8-10 exercises, 10-15 reps. Progressions can be similar to healthy, young adults. - Encourage functional-based full range of motion activities, particularly loaded closed-chain movements. - Include functional power activities, including hip flexion and extension. - Healthy older adults can use heavy resistance training but should avoid breath holds and isometric contractions.
abosorbtion of protein is enhanced with the combination of ?
CHOs
during exercise or high stress situations; Heart rate(HR) increases consequently increases?
CO(cardiac output)
BP is determined by?
CO(cardiac output) x PR( peripheral resistance= BP(blood pressure)
4
Calories per gram of carbohydrate (435)
9
Calories per gram of fat (439)
Manual resistance
Can be manipulated to greatly challenge eccentric deceleration
Program tracking
Can be used to gauge program effectiveness and progress
Free weight training: Sand bags or weighted vests- specific use?
Can function as a weighted extension of the body
Health related fitness components
Cardiovascular fitness, muscular strength, muscular endurance, body composition, flexibiliity
DIABETES
Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein (385)
One of the microscopic particles of fat occuring in chyle and in the blood, especially after a meal high in fat.
Chylomicrons
The length of a given training cycle depends upon what four primary factors?
Client contact time , fitness status , training experience , training aptitude
a. age b. health c. musculoskeletal
Client needs that should receive the highest priority in an exercise program include __a__-limiting factors, deficiencies in __b__-related fitness, and __c__ imbalances.
VERY OVERWEIGHT CLIENTS
Clients not recommended that the health and fitness professional use skin calipers (112)
Hypertension
Combination of factors leading to excessive peripheral resistance
LOW BACK ARCH, EXCESSIVE FORWARD LEAN, ARMS FALL FORWARD
Compensations observed during the Overhead Squat Assessment from the lateral view (123)
FEET TURN OUT AND KNEES MOVE INWARD
Compensations observed during the overhead squat assessment from the anterior view (123)
A food source that contains adequate amounts of essential amino acids.
Complete Protein
Sugar molecules that are strung together in long, complex chains.
Complex Carbohydrates
Phospholipids and glycol-lipids, which frequently contain three or more chemical identities.
Compound Lipids
What is the focus/goal of the; Strength phase?
Compound force coupling, prime mover integration
OSTEOPEROSIS
Condition in which there is a decrease in bone mass and density as well as an increase in space between bones, resulting I porosity and fragility (395)
EXCESS PROTEIN INTAKE
Condition under which deaminated protein is stored as fat (423)
A condition caused by the heart's inability to maintain adequate blood circulation in the peripheral tissues and the lungs, marked by a significant reduction in stroke volume, reduced valvular funtion, and shortenss of breath.
Congestive heart failure (CHF)
Physical cueing
Contact of a body segment that needs adjustment
EXPLOSIVE MOVEMENTS WITH MEDICINE BALL
Core power exercises are easily identified by (210-213)
#1 killer of americans
Coronary Artery Disease (CAD)
SQUAT TO ROW
Corrective strategy for arms fall forward (as seen in overhead squat assessment) (169)
SINGLE LEG BALANCE REACH
Corrective strategy for feet turning out on Overhead Squat Assessment (169)
TUBE WALKING
Corrective strategy for knees moving inward (as seen in the overhead squat assessment) (169)
BALL SQUAT
Corrective strategy for low back arches, as seen in overhead squat assessment (169)
neutralizer muscles
Counteract (neutralize) the action of another muscle to prevent undesirable movements such as inappropriate muscle substitutions
purported to increase libido and provide anti aging effects?
DHEA
HMB may reduce ?
DOMS
Muscular strength
Defined by a maximal contractile force of a muscle or muscle group. Muscle specific. Assessed uring 1RM, 3RM, and multi-rep .
Includes sterols and fatty acids
Derived Lipids
Verbal cueing
Descriptions of actions or instructions that aid in performance
A simple form of carbohydrate, comprised of two monosaccharides.
Diasaccharides Ex. Lactose, Maltose, Sucruse, Trehalose
15 SEC
Duration of the davies test (129)
OVERHEAD SQUAT, PUSHING/PULLING, SINGLE LEG SQUA
Dynamics postural assessments (1120-127)
HIP AND ANKLE DYSFUNCTION
Dysfunctional areas that often result in noncontact related knee injuries (105)
2-3%
Each repetition in a set accounts for about a ____% difference in attainable load based on the 1RM.
Periodization model
Emphasis-specific training cycles are employed in a building-block format
220-AGE
Equation for determining max heart rate (118)
Eight of the 20 amino acids that the body cannot synthesize that must be consumed in a diet.
Essential Amino Acids
Any of the polyunsaturated fatty acids which are required in the diet of mammals.
Essential Fatty Acids
Waist-to-hip ratio
Estimates the extent of android obesity; can be used to estimate disease risk; > 35inches for female & >40 inches for males
EPOC
Excess post exercise consumption
A medical condition characterized by shortness of breath induced by sustained aerobic exercise.
Exercise induced asthma (EIA)
d. All of the above
Exercise order during functional training should reflect: a. The difficulty of movements used b. The effects of fatigue c. Stabilization demands d. All of the above
SUPINE
Exercise position that should be avoided in the second and third trimester (405)
1 STRENGTH FOLLOWED BY 1 POWER
Exercise selection for supersets in Power Phase (352)
TOTAL BODY, MULTIJOINT OR SINGLE JOINT, CONTROLLED UNSTABLE
Exercise selections for Stabilization exercises (335)
INVOLVE LITTLE MOTION THROUGH THE SPINE AND PELVIS P.205
Exercises in the core stabilization level are identified easily through these characteristics (205)
REACTIVE TRAINING P.242
Exercises that use quick powerful movements involving an eccentric contraction immediately followed by an explosive contraction (242)
True or False? Asymmetrical loading reduces proprioceptive challenge and increases muscle isolation.
False
True or False? In personal training, the FITT principle is somewhat limited as frequency and duration are the only components over which the trainer has control.
False
Subcutaneous fat
Fat stored between skin and muscle
Visceral fat
Fat stored between, in or around organs
Intramuscular fat
Fat stored within muscle tissue
MONOUNSATURATED FATTY ACIDS AND POLYUNSATURATED FATTY ACIDS
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis and cancer (436-437)
HANDS COME OFF HIPS, FOOT DOESN'T RETURN TO CENTER SQUARE, FOOT GOES IN WRONG SQUARE, NON HOPPING LEG TOUCHES GROUND
Faults penalized in the shark skill test (130)
Indigestible plant matter, consisting primarily of polysaccharides that when consumed increase water absorption and intestinal peristalsis
Fiber
The process where a fibrin clot (blood clot), the product of coagulation, is broken down.
Fibrinolysis
-causes localized pain and discomfort -pain usually subsides in 1-2 weeks total healing time about 6 weeks
First degree sprain
INCREASED NEUROMUSCULAR EFFICIENCY, INCREASED RATE OF FORCE PRODUCTION, INCREASED MOTOR-UNIT RECRUITMENT, INCREASED RATE CODING, INCREASED MOTOR-UNIT SYNCHRONIZATION
Five low volume high intensity training adaptations (334)
SINGLE-LEG SQUAT, SINGLE-LEG SQUAT TOUCHDOWN, SINGLE LEG ROMANIAN DEADLIFT, STEP UP TO BALANCE, LUNGE TO BALANCE.
Five strength balance exercises (228)
NUTRITION, SATIETY, CELLULAR FUID BALANCE, BLOOD SUGAR LEVELS, PROTEIN CONSERVATION
Five things carbohydrates provide the body with (435)
ENERGY, STRUCTURE AND MEMBRANE FUNCTION, PRECURSORS TO HORMONES, CELLULAR SIGNALS, REGULATION OF UPTAKE AND EXCREATION OF NUTRIENTS IN CELLS
Five things the body needs fats for (440)
semitendinosus
Flexes leg at the knee and extends thigh at the hip; belongs to the hamstring group
Functional training
Focuses on loading actions that replicate daily activity
ENDOCRINE GLAND FUNCTIONING, LIVER FUNCTION, METABOLIC FUNCTION, BODY TEMPERATURE REGULATION
Four bodily processes adequate consumption of water improves (441)
EVERYONE SHOULD INVESTIAGE THE USE OF MULTIVITAMIN, SPECIFIC COMPOUNDS CAN ALLOW THE BODY TO FUNCTION AT FULL CAPACITY, INDIVIDUAL RESULTS MAY VARY, GENERAL POPULATION SHOULD NOT USE SUPPLEMENTS FOR MEDICINAL PURPOSES
Four caution statements on dietary supplements (460)
BALL CRUNCH, BACK EXTENSIONS, REVERSE CRUNCH, CAB LE ROTATATIONS
Four core exercises in the strength level (207)
ROTATION CHEST PASS, BALL MEDICINE BALL PULLOVER THROW, FRONT MEDICINE BALL OBLIQUE THROW, WOODCHOP THROW
Four core power exercises (210)
MARCHING, FLOOR BRIDGE, FLOOR PRONE COBRA, PRONE ISO-AB
Four core stabilization exercises (205)
WHAT ARE YOU TRYING TO ACHIVE?HOW LONG HAS THIS BEEN A GOAL? WHAT IS MOST IMPORTANT TO YOU ABOUT ACHIEVING THAT GOAL? WHAT HAS PREVENTED YOU FROM ACHIEVING IT IN THE PAST?
Four essential questions to ask a client in the initial appointment (484)
WHAT WOULD YOU TRY TO ACCOMPLISH IF YOU KNEW YOU COULDN'T FAIL? WHAT WOULD YOU DO IF YOU WON THE LOTTERY? WHO ARE YOUR ROLE MODELS? WHAT KINDS OF EXPERIENCES DO YOU FIND SO ENGROSSING THAT WHEN YOU ENGAGE IN THEM YOU FORGET ABOUT EVERYTHING AROUND YOU? P.467
Four examples of vision questions (467)
SELF-EFFICACY, SELF-CONFIDENCE, HOPE, LOCUS OF CONTROL
Four forms of belief (469)
ASK DIRECTIVE AND NONDIRECTIVE QUESTIONS THAT FOLLOW A SYSTEMATIC THOUGH PROCESS, LISTEN CAREFULLY TO THE RESPONSE, REPEATE AND PARAPHRASE THE CLIENT'S RESPONSE, TAKE DETAILED NOTES.
Four guidelines to following the assessment process (485)
CORE TEMPERATURE, HEART RATE, PERCEIVED EXERTION, USE OF MUSCLE GLYCOGEN P.441
Four items that increase as a result of dehydration (441)
VITAMIN A, VITAMIN D, IRON, ZINC
Four nutrients that have the greatest potential for excess dosage in dietary supplements (460)
4-6 MEALS PER DAY, PROTEIN INTAKE SPREAD THROUGHOUT THE DAY, POST WORKOUT WINDOW OF OPPORTUNITY, ADEQUATE CARBOHYDRATE AND FAT INTAKE
Four nutritional guidelines for lean body mass gain (442-443)
VO2 PEAK SIMILAR TO ADULTS WHEN ADJUSTED FOR BODY WEIGHT, SUBMAXIMAL OXYGEN DEMAND HIGHER THAN ADULTS, GLYCOLYTIC ENZYMES LOWER THAN ADULTS, SWEATING RATE (DECREASED TOLERANCE TO TEMPERATURE EXTREMES
Four physiologic considerations for training youth (337)
PREFERRED FORM OF ENERGY, CONSTANT NEED FOR REPLACEMENT, PARTS OF CENTRAL NERVOUS SYSTEM RELY EXCLUSIVELY ON CARBOHYDRATES, EFFICIENTLY BURN AND USE FAT AND PROTEIN
Four reasons why the body needs carbohydrates (435)
QUICK AMINO ACID CONSUMPTION BEFORE OR AFTER WEIGHT TRAINING, REPLACE WHOLEFOOD PROTEIN FOR WEIGHT LOSS, WHEN WHOLE FOOD IS NOT AVAILABLE, BODYBUILDERS, WRESTLERS, OR WEIGHT CONSCIOUS ATHLETES PREPARING FOR COMPETITION
Four scenarios where supplemental protein may be helpful (427)
SINGLE LEG BALANCE, SINGLE LEG BALANCE REACH, SINGLE LEG HIP INTERNAL AND EXTERNAL ROTATION, SINGLE LEG LIFT AND CHOP
Four stabilization balance exercises (224)
SQUAT JUMP WITH STABILIZATION, BOX JUMP UP WITH STABILIZATION, BOX JUMP DOWN WITH STABILIZATION, MULTIPLANAR JUMP WITH STABILIZATION
Four stabilization plyometric exercises include (244)
SQUAT JUMP, TUCK JUMP, BUTT KICK, POWER STEP UP
Four strength reactive exercises include (248)
2 YEARS -CANDIDTATE CERTIFICATION HANDBOOK
Frequency of the NASM CPT credential renewal
A sweet sugar (monosaccharide) found primarily in fruits.
Fructose
d. Movement efficiency
Functional training should emphasize actions and activities aimed at: a. Force production b. Hypertrophy c. Endurance proficiency d. Movement efficiency
MAXIMUM ATTAINABLE HEART RATE, CARDIAC OUTPUT, MUSCLE MASS, BALANCE COORDINATION, CONNECTIVE TISSUE ELASTICIY, BONE MINERAL DENSITY
Functions that decrease with age (379)
L-arginine lab results have shown increased ?
GW with large doses
A simple sugar (monosaccharide) found in dairy products.
Galactose
A form of diabetes affecting pregnant women with no specfific cause.
Gestational diabetes mellitus (GDM)
A simple sugar (monosaccharide) used as the primary fuel source by most cells in the body to generate energy.
Glucose
A rating system for evaluating how different foods affect blood sugar levels.
Glycemic Indexing
A ranking system for carbohydrate content in food portions based on their glycemic index and portion size.
Glycemic Load
A measure of the increase of blood sugar after food consumption.
Glycemic Response
The main storage carbohydrate found primarily in the liver and muscles.
Glycogen
a primary neural managment receptor of soft tissue ROM located in the musclotendinus that facilitates autogenic inhibiition?
Golgi tendon organs(GTO)
appears quickly casuing intense pain and swelling usually at the ball of the big toe and a result of a diet of heavy alcohol and fatty foods ?
Gout
Valsalva maneuver
Greatly increases intra-abdominal pressure
FEET SHOULDER WIDTH APART POINTED STRAIGHT AHEAD AND IN A NEURTAL POSITION, RAISE ARMS OVERHEAD FULLY EXTENDED P.121
Guidelines for setting up Overhead Squat Assessment
SCAMPI
Guidelines that can assist the Health and fitness professional in setting goals for clients can be summarized by the acronym (468-469)
SAY HELLO TO EACH MEMBER, OFFER TOWELS OR WATER, ROAM THE WORKOUT FLOOR, DON'T HIDE BEHIND DESKS, BOOKS, COMPUTER, INTRODUCE YOURSELF BY NAME, DON'T EDUCATE ON THE FIRST INTERACTION
Guidelines the health and fitness professional should use when approaching potential clients (480)
Upper body- Exercise involves shoulder adduction, scapular medial rotation, and elbow flexion
Hammer curls
Arteriosclerosis
Hardening of the artery reducing vessel elasticity and compliance
Cardiac output
Heart rate x stroke volume
Rate pressure product
Heart rate x systolic blood pressure. Makes exercise harder for new clients.
I:65-75% II:80-85% III:86-90% OF MAX P.187/188
Heart rate zones used in Stage I,II, AND III of cardiorespiratory training (187-188)
BENEFIT OF A PERSONAL TRAINING PROGRAM
How the features of a personal training program help a client get from where they are now to where they want to go (486)
60%
Human body weight comprised of water (441)
A physiological response to hunger controlled by chemical receptors being stimulated by the hypothalamus in response to reducing levels of blood glucose.
Hunger Mechanism
The act of combining with hydrogen.
Hydrogenation
tracking
If program _____ is not used, errors may not be recognized until the end of a training cycle, which can waste a great deal of time and effort.
Superset the exercise with a lateral raise
If the client's goal is to increase shoulder mass, and the initial exercise employed is a dumbbell overhead press, which of the following overload options would be most appropriate in a subsequent progression of the exercise? a. Increase resistance from 20 lbs. to 25 lbs., and decrease repetitions to 6 b. Perform the press one arm at a time c. Superset the exercise with a lateral raise d. Decrease weight from 20 lbs. to 15 lbs., and increase the repetitions from 10 to 14
Increase the resistance used from 25 lbs. to 30 lbs.
If the client's goal is to increase upper body strength, and the initial exercise employed is a physioball dumbbell chest press, which of the following overload options would be most appropriate in a subsequent progression of the exercise? a. Decrease the rest interval from 60 seconds to 30 seconds b. Perform the exercise with single leg balance c. Increase the repetitions performed from 10 to 12 d. Increase the resistance used from 25 lbs. to 30 lbs.
CONES, BOXES, TAPE
Implements used in reactive training (242)
Benefits of Exercise on Diabetes
Improved insulin sensitivity Improved glucose regulation Improved blood lipid profile Reduced visceral fat storage Improved cardiovascular fitness Improved muscle fitness Prevents loss of muscle mass Reduced risk for cardiovascular disease Reduced risk for peripheral vascular disease Reduced risk for heart attack and stroke Increased quality of life
What is the focus/goal of the; Endurance/hypertrophy phase?
Improved muscle architecture and metabolism
Bodyweight training
Improves the efficiency of the body to move its own mass
1 WEEK
In body fat loss, the length of time clients should weight and measure foods (442)
A food souce that does not contain adequate amounts of the essential amino acids.
Incomplete Proteins
Free weight training: Dumbbells- specific use?
Increase stabilization requirements, allow unilateral loading, help address bilateral strength imbalance
FLEXIBLE THINKERS P.467
Individuals who engage in higher level visionary thinking as well as lower level strategic thinking (467)
6 TIMES MORE LIKELY
Individuals who know what they want to accomplish are this much more likely to make successful life changes thatn those who are less certain (466)
SUBJECTIVE INFORMATION
Information that is gathered from a client including health history and medical background (102)
Dark green/leafy vegetables, fruit skins, corn bran and seeds.
Insoluble Fiber Sources
FITT principle
Involves the manipulation of frequency, intensity, time, and exercise type
Flexibility
Joint specific range of motion
MOVEMENT CAPACITY
Knowing a clients occupation is helpful because it can provide the health and fitness professional with insight into (103)
NO is synthessized from ?
L-arginine
RDA is 3.5-5.0 and averge diet contains 3-6 g
L-arginine
lumbar vertebra
L1 - L5
A complex of lipids and proteins that functions as a transporter of cholesterol in blood, which, at high levels, is associated with an increased risk of atherosclerosis and coronary heart disease (CHD)
LDL Cholesterol
also called metabolic training; a group of exercises is assigned using designaed repetitions, with the goal of finishing in the shortest period of time. challenges lies in tolerating the lactic acid build up
Lactate tolerance build up
A disaccharide in dairy products that hydrolyzes to yield glucose and galactose.
Lactose
HOBBIES AND RECREATIONS
Lifestyle questions that the health and fitness professional should ask about when conducting a fitness assessment (104)
An Omega-6 unsaturated fatty acid, considered essential to the human diet.
Linoleic Acid
An Omega-3 unsaturated fatty acid considered essential to the human diet.
Linolenic Acids
prone position
Lying face down
supine position
Lying on back, facing upward
A,D,E, and K FAT
Macronutrient responsible for acting as transports for vitamins (437)
A white sugar formed during the digestion of starch.
Maltose
OBJECTIVE INFORMATION
Measurable data about a clients physical state obtained in the fitness assessment
OBJECTIVE INFORMATION
Measurable data about a clients physical state such as body composition, movement, and cardiovascular ability (108)
BETA BLOCKERS, NITRATES, VASODILATORS, CALCIUM CHANNEL BLOCKERS
Medications commonly used in treatment of hypertension (107)
BETA BLOCKERS
Medications that decrease heart rate and blood pressure (108)
BIOELECTRICAL IMPEDANCE, SKIN FOLD CALIPER, UNDERWATER WEIGHING
Methods of assessing body fat (111)
The simplest form of carbohydrates, comprised of one saccharide molecule.
Monosaccharides Ex. Fructose, Galactos, Glucose
Fatty acids with one double bonded carbon in the molecule.
Monounsaturated Fats
Any of a large gropu of monobasic acids found in animal and vegetable fats and oils.
Monounsaturated Fatty Acids
CONSISTENCY
Most important factor to consider when taking circumference measurements (114)
FEET TURN OUT AND EXCESSIVE FORWARD LEAN
Movement compensations associated with overactive soleus (123/169)
LOW BACK ARCH, HEAD PROTRUDES FORWARD, SHOULDERS ELEVATE
Movement compensations observed during pushing assessment (126)
FEET TURN OUT KNEES MOVE INWARD
Movement compensations overactive biceps femoris can cause in the overhead squat assessment (123)
KNEES MOVE INWARD, EXCESSIVE FORWARD LEAN, LOW BACK ARCHES
Movement compensations underactive gluteus maximus can cause during Overhead Squat Assessment (123)
EXCESSIVE FORWARD LEAN
Movement compensations when abdominal complex is overactive (123)
KNEES MOVE INWARD, EXCESSIVE FORWARD LEAN, LOW BACK ARCHES. P.75,123,125,169
Movement observations with overactive TFL (tensor fascia latate) (PART OF THE HIP FLEXOR COMPLEX) (75,123,125,169)
Muscle power
Muscle force x muscle contractile velocity. Assessed using vertical jump, MB throws, speed tests, or chair stands
GLUTEUS MAXIMUS AND GLUETUES MEDIUS
Muscles that have a decreased neural control once a client has had an ankle sprain (105)
stabilizer muscles
Muscles that support or stabilize the body while the prime movers and synergists perform the movement patterns.; any muscle can be a stabilizer
HIP FLEXOR COMPLEX, CALF COMPLEX
Muscles to foam roll when a client exhibits an excessive forward lean (123, 169)
Fat-free mass
Muscles, bones, connective tissue and water
regulates growth hormone levels ?
NO
d. All of the above
Natural movements require the neuromuscular system to account for: a. Varying acceleration and deceleration forces b. Varying stabilization demands c. Varying angles of gravitational pull d. All of the above
Essential body fat
Needed for protection of organs, insulation, entergy stores, hormonal balance and as a component of nerve and cell membranes.
A disease of abnormality of the kidney.
Nephropathy
a. 4-6 b. 2-5%
Neural efficiency allows for rapid adaptations in the first __a__ weeks; afterward, reducing the progression rate to __b__% per week is appropriate.
CARBOHYDRATES P. 429
Neutral compounds of carbon, hydrogen, and oxygen which make up a large portion of animal foods (429)
REPETITIONS, SETS, TRAINING INTENSITY, REPETITION TEMPO, TRAINING VOLUME, REST INTERVAL, TRAINING FREQUENCY, TRAINING DURATION, EXERCISE SELECTION
Nine acute variables of training (328)
20 HOURS - CANDIDATE CERTIFICATION HANDBOOK
Number of contact hours of continuing education necessary for NASM CPT credential renewal
0-4
Number of core exercises in Phase 2 o the OPT Model (214)
0-2
Number of recommended reactive exercises for clients training in the Stabilization Endurance Phase (257)
3-5
Number of repetitions performed per set in the upper extremity strength assessment (131)
Heart rate
Number of times blood is expelled from the heart in one minute
1 PRACTICE 2 TIMED
Number of trials in the shark skill test
25
Obesity related health problems begin to increase when a persons BMI exceeds (116)
ARMS FALL FORWARD
Observed movement compensations in the overhead squat assessment when rotator cuff muscles are underactive (123)
Resistance machine training
Older adults and novice exercisers are often initially steered toward which type of training, reducing the transfer benefit of resistance training into functional improvements? a. Free weight training b. Body weight training c. Resistance machine training d. Stability training
Upper body- The lifter should not bounce the bar off the chest at any time
One arm row
FIBER
One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and cetain types of cancer (431)
BELIEF
One of the most powerful predictors of change and success (469)
SINGLE SET SYSTEM P.281
One of the oldest training methods that involves performing one set of each exercise (281)
KNEELING OVER BALL P.297
One regression for Ball Dumbbell row (297)
HIPFLEXOR COMPLEX, ERECTOR SPINAE, AND LATISSIMUS DORS
Overactive muscles in low bach arches movement compensation (123/169)
UPPER TRAPEZIUS, STERNOCLEIDOMASTOID, LEVATOR SCAPULA
Overactive muscles when a client's head protrudes forward during a Pushing Assessment (126)
HIP FLEXOR COMPLEX AND ERECTOR SPINAE
Overactive muscles when a client's low back arches during the Overhead Squat Assessment (123)
ADDUCTOR COMPLEX, BICEPS FEMORIS, TLF, VASTUS LATERALIS
Overactive muscles when the client's knees move inward (123)
30-45%
Percentage intensity for power exercises performed in Phase 5 (352)
55%
Percentage of communication based on physiology (482)
38%
Percentage of communication based on tone of voice (482)
OVER 30% OF TOTAL CALORIC INTAKE
Percentage of fat intake that leads to overeating and metabolism slowing (440)
70-80% P.345
Percentage of intensity for resistance training in the second Phase of the OPT Model (345)
54%
Percentage of the American adult population that does not partake in 30 minutes of low to moderate physical activity on a daily basis (6)
MORE THAN 30% OF TOTAL CALORIC INTAKE
Percentage of total caloric intake from protein that defines a high protein diet (426)
DAVIES TEST, SHARK SKILL TEST, UPPER EXTREMITY STRENGTH ASSESSMENT, LOWER EXTREMITY STRENGTH ASSESSMENT
Performance assessments (129-132)
A small vessel disease or damage to the nerves predominantly in the arms and legs.
Peripheral Neuropathy
c. 120-180
Personal trainers are usually forced to implement a comprehensive program within __________ min/week due to frequency and duration constraints inherent to the profession. a. 60-90 b. 90-120 c. 120-180 d. 180-240
PEOPLE WITH SHOULDER INSTABILITY
Persons contraindicated to perform davies test (129)
PHASES 1 AND 2
Phases included in an annual plan for a client with the goal of basic body fat reduction (355)
Proper spotting technique; Dumbbell chest press:
Physical assistance should be applied at the wrist or distal end of the forearm during the movement as needed
Proper spotting technique; Dumbbell shoulder press:
Physical assistance should be applied at the wrist or distal end of the forearm during the movement as needed
A form of carbohydtrate, consisting of a number of momosaccarides.
Polysaccarides Ex. Cellulose, Glycogen, Starch
An unsaturated fatty acid with a carbon chain containing more than one double or triple valence bond per molecule.
Polyunsaturated Fatty Acids
KIDNEY STONES
Potential result of excess calcium intake (453)
INTERFERENCE WITH ABSORPTION OF OTHER MINERALS AND GASTROINTESTINAL IRRITIONAL
Potential results of excess iron intake (453)
Peformance related fitness components
Power, agility, coordination, speed, balance
An abnormal state of pregnancy in which there are signs of elevated blood pressure, water retention, and protein excretion in the urine.
Pre-eclampsia
SELF MYOFASCIAL RELEASE AND DYNAMIC STRETCHING C
Proper warm up for a Power level client (149)
FLOOR, BALANCE BEAM, HALF FOAM ROLL, AIREX PAD, DYNA DISC
Proprioceptive progression in balance training (225)
The body's preferential utilization of fats and carbohydrates instead of protein for energy.
Protein-Sparing Mechanism
a. Aerobic exercise and behavior education b. negative caloric balance c.aerobic activity
Provide a potential solution for each of the following issues found via a client's needs analysis: a. Resting blood pressure = 140/90 b. Body fat = 25% c. Low cardiorespiratory fitness
d. resistance training e. increase specific ROM f. improve muscle balance and pelvic stability
Provide a potential solution for each of the following issues found via a client's needs analysis: d. Low strength level in the upper body e. Bilateral difference in shoulder flexibility f. Intermittent low back pain
a. Overhead asymmetrical squat b. Medicine ball reach
Provide the name of the functional exercise seen within the following illustrations that: a.Would be increasingly difficult to perform with latissimus dorsi inflexibility as it would cause the resistance b.Replicates the biomechanics seen during the good morning exercise
a. Asymmetrical Romanian deadlift b. Alternating prone row
Provide the name of the functional exercise seen within the following illustrations that: x x x x x x x x x a.Could be made more difficult by extending one foot backward behind the body during the eccentric phase b. Could be made more difficult by extending the foot off of the ground during the pulling phase
Informed constent
Provides client with program purpose, risks, benefits and procedures & expected outcomes
Minerals (reference to bone tissue)
Provides the rigidity of the bone making it elastic
NONDIRETIVE
Questions that cannot be answered with a simple yes or no (485)
RAPPORT, EMPATHY, ASSESSMENT, DEVELOPMENT
R.E.A.D. stands for... (482)
defines the funtional capacity and movement potential of a given joint ?
ROM
excessive fat and obesity can reduce your ?
ROM
Body composition
Ratio of fat mass (FM) to fat-free mass (ffm)
PROVIDES FEEDBACK ABOUT CLIENT PROGRESS, CAN BE USED TO CALCULATE BODY FAT PERCENTAGE, CAN BE USED TO CALCULATE WAIST TO HIP RATIO
Reasons why the health and fitness professional can/should obtain client circumference measurements in the initial assessment (114)
50-70%
Recommended percentage of calories from carbohydrates (435)
10-30%
Recommended percentage of dietary fat from daily total caloric intake (438)
1-5 REPS STRENGTH AND 8-10 REPS POWER
Recommended repetitions for resistance training in Phase 5 of the OPT model (352)
2 MINUTES
Recommended rest during lower extremity strength assessment (132)
3/2/1 - 1/1/1
Recommended tempo for core exercises in Phase 2 of the OPT Model (345)
REPEATING/MEDIUM P.345
Recommended tempo for reactive exercises in Phase 2 of the OPT Model
X/X/X
Recommended tempo for resistance training exercises in Phase 4 of the OPT model (350)
2/0/2 STRENGTH EXERCISE AND 4/2/1 STABILIZATION EXERCISE P.345
Recommended tempos for resistance training exercises in Phase 2 of the OPT Model (345)
SELF-MONITORING
Recording aspects of behavior and measuring progress (472)
Skill acquisition
Refers to the process of learning how to perform a movement task
USE OUTSIDE SUPPORT FOR SQUATTING ASSISTANCE, PERFORM SINGLE-LEG BALANCE WITHOUT SQUAT
Regressions for clients unable to perform Single-leg Squat Assessment (124)
EXTENDED PERIODS OF SITTING, REPETITIVE MOVEMENTS, DRESS SHOES, MENTAL STRESS
Relevant information regarding a client's occupation and movement capacity (103/104)
Proprioception
Repetition of a movement enhances movement efficiency over time
6-12
Repetition range for resistance training in Phase 3 of the OPT Model (348)
1-5
Repetition range for resistance training in Phase 4 of the OPT Model (350)
8-12
Repetition range for resistance training in the phase of Strength Endurance Training (345)
CO= SV x HR
Represents the volume of blood expelled by the heart minute
The volume of air remaining in the lungs after maximal epiratory effort.
Residual volume
4/2/1
Resistance training tempo used in Phase 1, Stabilization Endurance Training (342)
60 SECONDS OR 1 MINUTE
Rest period before recovery pulse is taken in the three minutes step test (117)
CALCIFICATION OF BLOOD VESSELS AND KIDNEY, HEART, AND LUNG DAMAGE
Result of excess consumption of vitamin D (453)
Exercise Considerations for Diagnosed Microvascular Complications.
Retinoapathy - (small vessel desease of the eyes) Avoid exercises that produce high blood pressure, and particularly high intensity, strenuous resistance training. D not utilize activities that lower the head below the waist, such as yoga, or that jar the head, such as plyometrics. Nephropathy - (small vessel disease of the kidneys) Avoid moderate heavy weight lifting, high intensity aeobics activity, and breath holding during exercise. Avoid any activity that notably raises blood pressure. Maintain adequate hydration. Peripheral Neuropathy - (small vessel disease in nerves) Avoid exercise that causes pounding or repetitive stress to the feet. Select non-weight bearing exercises and ensure proper footwear is always worn during physical activity.
A non-inflammatory disease of the retina.
Retinopathy
Lower body- A common error is to use the arms rather than the trunk to resist the load
Romanian deadlift
A fat, most often of animal origin, that is solid at room temperature, which contains chains of saturated fatty acids.
Saturated Fats.
POSITIVE PSYCHOLOGY
Scientific study of happy, successful, highly achieving people (466)
Upper body- A towel can be placed between the torso and humerus to ensure proper form
Seated cable rows
Muscular endurance
Secondary component of muscular fitness and associated with muscular strength. Assessed by the rate of decline of a muscle's force production - repeated contractile force output of prime movers and stabilizers.
Health status questionnaire
Self-report data evaluated by a trainer via face-to-face interview. Used to make proram participation decisions and provide data for the exercise prescription
-tissue is considerably damaged -limits activtiy for several weeks and healing can take up to 2-3 months
Sencond degree sprain
Proprioceptors
Sensory receptors in which awareness of body movement is derived
EXPERIENCE DEPRESSION AND ANXIETY, LESS HAPPY AND SATISFIED, MORE PHYSICAL ILLNESS, INDECISIVE, UNCERTAIN, AND REBELLIOUS, EASILY DISTRACTED AND PROCRASTINATE, SPEND MORE TIME THINKING ABOUT GOALS, SPEND LESS TIME TAKING ACTION TOWARD GOALS
Seven characteristics of individuals who are ambivalent about goals (466)
CARDIOVASCULAR DISEASE, HYPERTENSION, DIABETES, OBESITY, HIGH COLESTEROL, STROKE, LUNG/BREATHING PROBLEMS
Seven common chronic diseases (106)
CONSUMING JUNK FOOD, AVOIDANCE OF SPECIFIC FOODS, EATING ONE MEAL PER DAY, IRREGULAR EATING PATTERNS, FOOD PHOBIAS, FINANCIAL IMITATIONS, EATING TOO MUCH/LITTLE PROTEIN/CARBOHYDRATE
Seven typical disordered eating patterns (451)
35
Severe bmi score begins at (116)
Upper body- The arms should not be abducted past 90° due to the risk of impingement
Shoulder press
Oils or fats containing one or two different types of compounds.
Simple Lipids
Provide an exercise variation for the following with an increased focus on function: Seated Row
Single arm cable row with reverse lunge
FOOT/ANKLE, SHOULDER, KNEE, HIP, C SECTION, APPENDECTOMY
Six common surgical procedures that should be taken into consideration during a fitness assessment (106)
TAKE EVERY OPPORTUNITY TO MEET AND GREET EACH MEMBER, REPRESENT POSITIIVE IMAGE, NEVER GIVE IMPRESSION OF INCONVENIENCE, USE ALL FORMS OF COMMUNICATION, OBSESS ON OPPORTUNITIES TO STRENGTHEN RELEASTIONSHIPS, TAKE OWNERSHIP OF COMPLAINTS
Six guidelines for providing uncompromising customer service (478-479)
BLOOD VOLUME, PERFORMANCE, BLOOD PRESSURE, SWEATE RATE, CARDIAC OUTPUT, BLOOD FLOW TO SKIN
Six items that decrease as a result of dehydration (441)
PROTEINS, CARBOHYDRATES AND FATS SPREAD THROUGHOUT THE DAY, CHOOSE WHOLE GRAINS AND VEGETABLES OVER REFINED GRAINS AND SIMPLE SUGARDS, 4 TO 6 MEALS PER DAY, AVOID EMPTY CALORIES, DRINK ADEQUATE WATER, WEIGH AND MEASURE FOODS FOR ONE WEEK
Six nutritional guidelines for weight loss (442)
AVOID HEAVY LIFTING AND VALSALVA MANEUVERS, DON'T LET CLIENTS OVERGRIP EQUIPMENT, MODIFY TEMPO TO AVOID EXTENDED ISOMETRIC AND CONCENTRIC MUSCLE ACTION, PERFORM EXERCISES IN STANDING OR SEATED POSITION, ALLOW CLIENT TO STAND UP SLOWLY, PROGRESS SLOWLY
Six special considerations for clients with hypertension (391)
A condition in which breathing is interrupted or even stops periodically during sleep.
Sleep apnea
Oats/oat bran, dried beans, nuts, barley and vegetables such as carrots.
Soluble Fiber Sources
What is the focus/goal of the; Preparation phase?
Stability, ROM, and muscle balance
STAGE 2
Stage of cardiorespiratory training utilized in phases 2 through 4 of the OPT Model (186)
Identify three progressive examples for increasing stability demands for: Standing cable row
Standing single-arm row --> standing single-leg row --> standing single-arm
A complex carbohydrate found in seeds, fruits, and stems of plants and more notably, in corn, rice, potatoes and wheat.
Starch
REWARD SUCCESS, FACILITATE NETWORKS OF SUCCESS, DEVELOP A STRATEGY FOR SETBACKS
Strategies for helping clients achieve more through persistence (471)
SQUAT TO ROW
Strengthening exercise for a client that exhibits arms falling forward during an Overhead Squat Assessment (169)
BALL COBRA
Strengthening exercise for an elevated shoulder movement compensation during pushing assessment (169)
BALL COBRA
Strengthening exercise for shoulders elevate in pushing assessment (169)
SINGLE LEG BALANCE REACH
Strengthening exercise when a clients feet turn out on the overhead squat assessment (169)
Exercise prescription
Structured format of quantifiable stress to stimulate desired adaptations
A disaccharide found in many plants and used as a sweetener, which is more commonly known as table sugar.
Sucrose
Spotting
Supervision and hands-on management of exercise performance
AS FAST AS CAN BE CONTROLLED
Tempo for core power exercises (352)
2/0/2
Tempo for pulling assessment (127)
ALANINE, ASPARAGINE, ASPARTIC ACID, CYSTEINE, GLUTAMIC ACID, GLUTAMINE, GLYCINE, PROLINE, SERINE, TYROSINE
The 10 nonessential amino acids (421)
POWER
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time (280)
EMPATHY
The action of awareness, understanding, and sensitivity of thoughts, emotions and experience of another without personall experiencing the same (483)
1-2 SETS, HOLD FOR 1-2 SECONDS, 5-10 REPETITIONS
The acute variables for active-isolated stretching (158)
HYPERTROPHY
The adaptation yielded from 3-4 sets of 8-12 repetitions at 70-85% intensity (330)
POSTURE
The alignment and function of all components of the kinetic chain and under the direct control of the central nervous system (119)
STRUCTURAL EFFICIENCY
The alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support. (119)
NASM CPT 2 - CANDIDATE HANDBOOK
The amount of CEUs required to complete every two years as a credentialed
1.5G/KG
The amount of carbohydrate ingested within 30 minutes of exercise in order to maximize recovery (433)
2%
The amount of fluid loss that will adversely affect circulatory functions and decrease performance levels (441)
20 SEC.
The amount of time static stretches should be held (153)
30-40 LBS
The amount of weight that should be added following the warm-up segment of the lower extremity strength assessment (132)
10-20 LBS
The amount of weight that should be added following the warm-up segment of the upper extremity strength assessment
RAPPORT
The aspect of a relationship characterized by similarity, agreement, or congruity (482)
SHARK SKILL TEST
The assessment that measures lower extremity agility and neuromuscular control (129)
PUSHING/PULLING ASSESSMENTS
The assessments that test upper extremity neuromuscular efficiency (129)
ESTIMATED AVERAGE REQUIREMENT
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group (452)
RECOMMENDED DIETARY ALLOWANCE
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group (452 RDA)
Proper spotting technique; Barbell incline press:
The barbell should be lifted off the rack to the start position, physical assistance should be applied to the bar during the movement as necessary, and assistance should be provided to safely re-rack the barbell
SYSTOLIC
The blood pressure number that reflects the pressure produced by the heart as it pumps blood to the body (110)
Cardiovascular fitness
The body's ability to efficiently use oxygen; quantified by maximal capcity (V02Max). Assessed using submax and max tests- GXT/run/walk tests step tests, etc.
CARBOHYDRATES
The chief source of energy for all body functions and muscular exertion (429)
25G
The daily recommended intake of fiber (435)
1.5-2 INCHES
The depth chest compressions should be delivered when performing CPR on an adult (509)
90 MINUTES
The duration of the post workout window of opportunity for carbohydrate and protein ingestion (443)
20-30 SEC
The duration pressure should be sustained on adhesions while performing self-myofascial release (151)
BETTER CLIENT PERFORMANCE THAN EASY GOALS, NO GOALS OR "DO YOUR BEST" GOALS
The effect of setting specific and challenging goals (468)
ISOLUCEINE, LEUCINE, LYSINE, METHIONINE, PHENYLALANINE, THREONINE, TRYPTOPHAN, VALINE P.421 The ABCs of CPR A-OPEN THE AIRWAY, B-IDENTIFY BREATHING, C-CHECK FOR SIGNS OF CIRCULATION
The eight essential amino acids (507-508)
ATP-CP AND GLYCOLYSIS
The energy sources used when training in the Phases of the Strength level of the OPT model (332)
OXIDATIVE AND GLYCOLYSIS
The energy stores used while training in Phase 1 of the OPT Model (332)
HYPERTROPHY
The enlargement of skeletal muscle fibres in response to overcoming force from high volume of tension (279)
WEIGHT IN KGS DIVIDED Y HEIGHT IN METERS SQUARED
The equation used to assess a clients body mass index (bmi) (116)
LIMITING FACTOR
The essential amino acid missing or present in the smallest amount (423)
CHECK THE SCENE FOR HAZARDS, TAKE PERSONAL SAFETY PRECAUTIONS, CHECK FOR RESPONSIVENESS, ACTIVE THE EMS SYSTEM
The first four steps in responding to the scene of an emergency (508)
INCREASE STABILITY, INCREASING MUSCULAR ENDURANCE, INCREASING NEUROMUSCULAR EFFICIENCY OF THE CORE MUSCULATURE, IMPROVING INTERMUSCULAR AND INTRAMUSCULAR COORDINATION
The four primary focuses of Phase 1 Stabilization Endurance Training (342)
BICEPS, TRICEPS, SUBSCAPULAR, ILIAC CREST
The four skin fold sites tested when using the Durnin-Womersley formula for body fat assessment (112)
Proper spotting technique; Back Squat:
The hands of the spotter should be placed on the outside of the ribcage, just under the chest, while standing behind the lifter; physical assistance is provided by lifting upward to raise the chest
ZONE
The heart rate training zone that builds aerobic base and aids in recovery (110)
ZONE THREE
The heart rate training zone that builds high-end work capacity (110)
ZONE 2
The heart rate training zone that increases endurance and trains the anaerobic threshold (110)
TOLERABLE UPPER INTAKE LEVEL P.452
The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases (452)
aorta
The largest artery in the body; it conducts freshly oxygenated blood from the heart to the tissues.
LOW BACH ARCHES AND ARMS FALL FORWARD
The latissimus dorsi is indicated as being overactive in the overhead squat assessment when what movement compensations occur (169)
HEIGHT OF A CHAIR
The level that a client is instructed to squat to when performing the Overhead Squat Assessment
SOLEUS, LATERAL GASTROCNEMIUS, BICEPS FEMORIS
The muscle(s) that could possibly be tight or overactive if a client demonstrates feet turning out during the Overhead Squat Assessment (123)
20
The number of amino acids the body uses
3
The number of quarts of water recommended for the average adult (440)
DIASTOLIC
The number that signifies the minimum pressure within the arteries through a full cardiac cycle (110)
CARBOHYDARTE AVAILABILITY
The nutritional ultimate limiting factor for exercise performance (432)
LOW BACH ARCHES
The observable movement compensation when the hipflexor complex and erector spinae are overactive (126/169)
SHOULDERS ELEVATION, HEAD PROTRUDES FORWARD
The observable movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive (126)
7%
The percentage of communication based on words (482)
EMOTION
The premise of which all buying decisions are based (478)
ATP-CP AND GLYCOLYSIS
The primary energy sources used when training in strength level of the OPT Model (332)
CHALLENGE THE LIMITS OF STABILITY
The primary goal in balance training (220)
ENHANCING PROPRIOCEPTIVE DEMAND OF THE EXERCISE
The primary means of increasing the intensity of training (progressing) clients in Phase 1 of the OPT model (341)
IMPROVE QUALITY OF LIFE
The primary motivation for clients to use services of health and fitness professionals (479)
TO CREATE AND KEEP A CUSTOMER
The primary purpose of a business (478)
SCAMPI SPECIFIC, CHALLENGING, APPROACH, MEASURABLE, PROXIMAL, INSPIRATIONAL
The principles of effective goal setting as reflected by the acronym (468-469)
GLUCOGENESIS
The process by which amino acids are used in energy production when the body is in a negative energy balance (425)
ASSESSMENT
The process of determining the importance, size or value of something (485)
.8g/kg
The recommended dietary allowance for protein (426)
24-36
The recommended number of sets in order to prevent over-training (330)
0-60 SECONDS
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT Model (348)
SPLIT ROUTINE SYSTEM
The resistance training system that involves breaking the body up into parts to be training on separate days (283)
3-5 MINUTES
The rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training) (352)
1-2 MINUTES
The rest period in between pairs in the Power phase of the OPT Model (with reference to resistance training) (352)
NUTRITION
The sum of the process by which an animal or plant takes in an uses food substances (420)
STABILIZATION, STRENGTH, POWER
The three adaptations/levels of the Optimum Performance Training Model (326-327)
SUCROSE, LACTOSE, MALTOSE
The three disaccharides (429)
GLUCOSE, FRUCTOSE, GALACTOSE
The three monosaccharides (429)
Speed
The time it takes to move a given distance. Assess using running distances.
ARGININE AND HISTIDINE
The two semiessential amino acids (421)
STATIC STRETCHING AND SMR (SELF MYOFASCIAL RELEASE
The two techniques used in corrective flexibility according to the Integrated Flexibility Continuum (149)
SELF MYO-FASCIAL RELEASE
The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia (151)
HORIZONTAL LOADING
The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part (285)
METABOLIC SPECIFICITY P.275
The type of specificity that refers to the energy placed on the body (275)
NEUROMUSCULAR SPECIFICITY P.275
The type of specificity that refers to the speed of contraction and exercise selection (275)
Timed-intensity technique
The use of time to failure rather than defined repetition schemes
ANTERIOR
The view for single leg squat assessment (124)
The increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.
Thermic Effect of Food
The of process of actively maintaining a constant internal body temperature regardless of the surrounding environment.
Thermoregulation
-also called tear; significant tissue damage -susceptibilty of re-strain is very high -healing several weeks to months
Third degree sprain
I WANT TO GET IN SHAPE, I WANT TO LOSE WEIGHT, I WANT TO DO MORE CARDIO
Three examples o unintentionally misleading responses from clients (466)
INCREASE MOTOR UNIT RECRUITMENT, INCREASE FREQUENCY OF MOTOR UNIT RECRUITMENT, IMPROVE PEAK PERFORMANCE
Three goals of Phase 4 of the OPT Model (10)
GENTLE TO THE TOUCH, TAKE WHEN PATIENT IS CALM, TAKE 3 TIMES AT THE SAME TIME TO ENSURE ACCURACY
Three guidelines for the health and fitness professional when taking the radial pulse of a client (109)
VITAMIN A, D AND B6
Three micronutrients that can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves (453)
VITAMIN A, BETA-CAROTENE (CONTRADICTED FOR SMOKERS), CALCIUM P.461
Three nutrients that should not be around 100% of the DV (461)
MULTIPLANAR HOP WITH STABILIZATION, BOX HOP-UP WITH STABILIZATION, BOX HOP-DOWN WITH STABILIZATION P.232
Three power balance exercises include (232)
ICE SKATER, SINGLE-LEG POWER STEP-UP, PROPRIOCEPTIVE PLYOMETRICS
Three power reactive exercises include (251)
ALTERNATING-ARM, SINGLE-ARM, SINGLE-LEG
Three progressions for Ball Squat, Curl to Press exercise (286)
PERFORM IN STANDARD PUSH UP POSITION, PERFORM IN PUSH UP POSITION WITH KNEES ON FLOOR, PERFORM WITH HANDS ON BENCH AND FEET ON FLOOR P.207
Three regressions for performing a prone Iso-ab exercise (207)
STRENGH ENDURANCE, HYPERTROPHY, MAXIMAL STRENGTH
Three specific adaptations seen in the strength level of the OPT Model (278)
JUST AS BENEFICIAL AS TRADITIONAL CARDIORESPIRATORY TRAINING, PRODUCED GREATER LEVEL OF EPOC AND STRENTH, PRODUCED NEAR IDENTICAL CALORIC EXPENDITURE WHEN COMPARED WITH WALKING AT A FAST PACE
Three things recent research has demonstrated regarding circuit training (189-190)
GOOD LEVELS O TISSUE EXTENSIBLITY, CORE STABILITY, BALANCE CAPABILITIES
Three things that a client should have established prior to incorporating dynamic stretching into a program (164)
SENSE OF CONFIDENCE, DETERMINATION AND HAPPINESS
Three things that proximal goals can raise (468)
BABY STEPS, VISUALIZATION, SCHEDULED NEGATIVITY
Three ways to help clients achieve more by helping them believe in themselves (470)
Free weight training: Medicine Balls- specific use?
Throwing activities
The volume of air inspired or expired in a single breath during regular activity.
Tidal volume
VO2= cardiac output x(a-v)O2 difference
Tissue oxygen comsumption measured by the difference in arterial oxygen content (from the heart and lungs) from venous oxygen cntent (back to the heart and lungs)
TWO ARM PUSH PRESS AND BARBELL CLEAN
Total body power exercises (289-290)
central nervous system
Traditional RT does not condition the _______ to efficiently handle everyday movement patterns.
TO PROVIDE THE BODY WITH NUTRIENTS THAT MIGHT NOT BE ADEQUATELY SUPPLIED BY A DIET
Traditional reason for use of a dietary supplement (450)
An unsaturated fatty acid produced by the partial hydrogenation of vegetable oils.
Trans Fatty Acids
A sweet tasting disaccharide.
Trehalose
True or False? During the performance of a set of cable lateral lunges for eight repetitions per leg, the trunk experiences mechanical stress for 16 repetitions.
True
True or False? Retesting the emphasized components at the end of a training cycle helps to identify the effectiveness of the program and sets values for the next training cycle.
True
True or False? The nervous system is the primary vehicle for motor learning and skill acquisition.
True
True or False? To reduce the difficulty associated with effects of gravity, an exercise can be modified by increasing the degree of vertical movement involved.
True
True or False? Writing the exercise prescription requires appropriate management of the needs assessment and defined goals with an individualized approach emphasizing long-term success.
True
True
True or False? For many clients, it is more logical to enhance their performance in everyday or recreational activities to improve quality of life rather than focusing on optimizing hypertrophic responses.
False
True or False? If using the timed-intensity technique, the trainer should base time segments on the premise that controlled repetitions usually last between 1-2 seconds.
BALL DUMBBELL CHEST PRESS AND PUSH UP
Two chest exercises used in the stabilization level of the OPT Model (291-292)
BALL SQUAT AND MULTIPLANAR STEP-UP TO BALANCE p.312/313
Two different leg stabilization exercises (312-313)
LEG PRESS AND BARBELL SQUAT
Two different leg strength exercises (314-315)
SQUAT JUMP AND TUCK JUMP
Two exercises for legs in Power (316)
WATER AND SODIUM
Two items retained as a result of dehydration (441)
VOLUME AND LOAD P.341
Two methods of progression in Strength level of the OPT Model (341)
SPEED AND LOAD
Two methods of progression in the Power level of the OPT Model (341)
ALTERNATING ARM AND SINGLE ARM
Two progressions for Ball Dumbbell Row (297)
STEP IN FRONTAL PLANE AND STEP IN TRANSVERSE PLANE p.313/314
Two progressions for Step-up to Balance (313-314)
ALLOWS THE INDIVIDUAL TO ASCERTAIN WHETHER THE STRATEGY IS WORKING AND MINIMIZE TENDENCY FOR CLIENTS TO THINK IN ALL-OR-NONE TERMS
Two reasons why measuring progress towards goals is helpful for the client (468)
MEDICINE BALL SCOOP TOSS AND MEDICINE BALL SIDE OBLIQUE THROW
Two shoulder power exercises (305)
LUNGE TO TWO ARM DUMBBELL PRESS AND SQUAT TO TWO ARM PRESS
Two total body strength exercises (288-289)
CELLULAR ADAPTATIONS P.334
Type of adaptations seen with higher volume training (3-4 sets of 9-20 repetitions) (334)
DIRECTIVE QUESTIONS
Type of questions that can be answered with a simple yes or no (485)
70-80 BPM
Typical adult heart rate (43)
Motor learning
Unconscious perception of spatial orientation and muscular tension
MEDIAL GASTROCNEMIUMS, MEDIAL HAMSTRING, GRACILIS, SARTORIUS, POPLITEUS.
Underactive muscles if a clients feet turn out during an overhead squat assessment (123)
ANTERIOR TIBIALIS, GLUTEUS MAXIMUS, ERECTOR SPINAE
Underactive muscles in excessive forward lean (123)
DEEP CERVICAL FLEXORS
Underactive muscles when a client's head protrudes forward during a pulling assessment (126)
GLUTEUS MEDIUS, GLUTEUS MAXIMUS, VASTUS MEDIALIS OBLIQUE (VMO)
Underactive muscles when a client's knees move inward during a Single-leg Squat Assessment (125)
GLUTEUS MEDIUS, GLUTEUS MAXIMUS, VASTUS MEDIALIS OBLIUQ (VMO)
Underactive muscles when a client's knees move inward during a Single-leg Squat Assessment (125)
MIDDLE/LOWER TRAPEZIUS, RHOMBOIDS
Underactive muscles when a clients arms fall forward during an overhead squat assessment (123)
GLUTEUS MAXIMUS, HAMSTRINGS, INTRINSIC CORE STABILIZERS
Underactive muscles when low back arches during Overhead Squat Assessment (123)
INTRINSIC CORE STABILIZERS
Underactive muscles when low back arches during pushing assessment (126/169)
MIDDLE AND LOWER TRAPEZIUS
Underactive muscles when shoulders elevate in Pushing Assessment (126)
Upper body- A neutral grip is employed to enhance activation of the brachioradialis
Upright row
Light-High-Rate power
Uses very high velocites with lower loads, onset of fatigue is slower due to lower force Example- weighted jump squats with 8lbs dumbbells
DIETARY REFERENCE INTAKES P.452
Values for nutrients that provide good guidelines for what constitutes an adequate intake of a nutrient (452)
What is the focus/goal of the; Power phase?
Velocity improvements
Proper spotting technique; Seated cable row:
Verbal and tactile cues are used to maintain proper body alignment, placing a hand between the scapula can act as a cue for retraction and to prevent trunk extension
A lipoprotein containing a very large portion of lipids which carry most of the cholesterol from the liver to the tissues.
Very Low Density Lipoproteins (VLDL)
a. Cognitive b. associative c. autonomous
What are the three sequential phases of motor learning?
70-75% 1RM
What intensity is associated with volitional failure when performing 10-12 repetitions of an exercise? a. 60-65% 1RM b. 70-75% 1RM c. 80-85% 1RM d. 90-95% 1RM
STRESS FRACTURES, MUSCLE STRAINS, JOINT PAIN, EMOTIONAL FATIGUE
When a stressor is too much for the system to handle it causes breakdown or injury in four common ways (274)
POSTURAL DISTORTION PATTERS
When the stuctural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kinetic chain, this develops (120)
WIDEST PORTION OF THE BUTTOKS
Where the hip measurement is taken when conducting circumference measurements (114)
c. Asymmetrically-loaded step-up
Which of the following is a good example of a function-based exercise? a. Dumbbell bench press b. Leg press c. Asymmetrically-loaded step-up d. All of the above
b. Management of disease
Which of the following needs should be given the highest priority in an exercise program? a. Restrictions to function b. Management of disease c. Musculoskeletal imbalances d. Weight loss
d. Functional training should address the relationship that exists between bodily segment and the CNS
Which of the following statements concerning functional training is correct? a. Functional training should emphasize absolute strength b. Functional training should be aimed at optimizing the hypertrophic response of large muscle groups c. Functional training should involve the use of single-plane activities to enhance the performance of daily activities d. Functional training should address the relationship that exists between bodily segment and the CNS
c. Tracking in itself does not improve the legal defensibility of a program
Which of the following statements related to program tracking is NOT correct? a. Program components should be tracked on a daily basis b. Tracking helps to gauge the effectiveness of a program c. Tracking in itself does not improve the legal defensibility of a program d. Tracking allows for proper application of progressive overload
d. All of the above
Which of the following training variables can be modified to address the client's needs? a. The training environment b. The intensity or speed of movement employed c. The stability demands or complexity of activities d. All of the above
Holding dumbbells at the side
Which of the following would be the most appropriate progression from bodyweight box step-ups? a. Holding a bar across the shoulders b. Holding dumbbells at the side c. Bodyweight step-up with plyometric jump d. Holding a medicine ball overhead
ANYONE WHO IS NOT BREATHING AND DOES NOT HAVE A PULSE
Who CPR is administered to (507)
IT ONLY TAKES HEIGHT AND WEIGHT INTO ACCOUNT
Why BMI is not a good indicator of body fat versus lean body mass (116)
L-arginine
a amino acid obtained from hydrolysis or digestion of protein
androgenic anabolic steroid
a class of natural and synthetic steroid hormones that promote cell growth and division, espesically muscle and bone
beta-hydroxy beta methlbutyrate(HMB )
a compound that minimizes the breakdown of protein and damage to the muslce cells
intervertebral disc
a fibrocartilaginous disc serving as a cushion between the vertebrae of the spinal column
piriformis muscle
a flat, pyramidal muscle arising from the anterior sacrum, passing through the greater sciatic notch to insert into the superior aspect of the greater trochanter of the femur; serves to rotate and abduct the thigh; hip adductor
Gout
a form of arthritis that primarily affects older males; uric acid levels rise above normal, causing the formation of crystal deposits
ballistic streching
a form of passive or dynamic stretching, usually involves bouncing motion, in which a limb or joint is forced into a extended range of motion then the muscle is not yet relaxed
glucocorticoids
a group of anti inflammatory steroid like compounds, such as hydrocortisone, that are produced by the adrenal gland
aortic valve
a heart valve that has 3 flaps which guards the passage from the left ventricle to the aorta and prevents the backward flow of blood
whey protein
a high quality protein with vast nutritional properties that occurs naturally in cow's milk
gonadotrophin
a hormone that stimulates the growth and activty of the gonads
what is a joint
a joint is the intersection of two bones
what are synovial joints i.e. movement
a lot of movement.
glutamine
a non essential , naturally occuring amino acid found within the muslce cell
mid axillary line
a perpendicular line drawn downward from the apex of the axilla
posterior pelvic tilt
a posterior pelvic movement, originating from the lumboscacral joint and affecting the curvature of the spine
nitric oxide (NO)
a powerful smooth muslce relaxent that iinvolved in oxyegen transport to the tissues, the transmission of nerve impulses, and other physiological activties
fibrosis
a process in which tissue loses its resiliancy due to biomechanics alterations in which connective tissue stiffness increases
coracoacromial arch
a protective arch fromed by the smooth inferior aspect of the acromion and coracoid process of the scapula
hemoglobin
a protein in red blood cells that transports oxygen to tissues
bicarbonate
a salt of carbonic acid in which one hydrogen atom has been replaced
sarcomeres
a segment into which a fibril of striated muscle is divided
pulmonary semilunar valve
a semi lunar valve between the right ventricle and pulmonary artery which prevents blood from flowing from the artery back into the heart
mechanoreceptors
a specialized sensory end organ that respondes to mechanical stimuli such as tension
neutral spine
a spinal position that retains the three natural curves
atherosclerosis
a stage of arteriosclerosis in which arteries become clogged
valsalva maneuver
a strain against a closed airway combined with muscle tightening
BIOELECTRICAL IMPEDANCE
a technique for measuring body fatness by measuring the body's electrical conductivity (111)
tricuspid valve
a three cusp valve that separates the right atrium from the right ventricle. It prevents backflow of blood into the right atrium when the right ventricle contracts.
alveoli
a tiny, thin walled, capillary-rich sac in the lungs where the exchange of oxygen and carbon dioxide takes place
bicuspid valve
a valve of the heart
PERIPHERAL HEART ACTION SYSTEM
a variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit (283)
pulmonary vein
a vein that carries oxygenated blood from the lungs to the heart
atrophy
a wasting a way of an organ or tissues
Identify four benefits of proprioceptors found within muscle tissue as it relates to performing complex exercises or activities.
a. Efficiency in movement patterning b. appropriate conscious or unconscious responses to external stimuli or stress c. postural adjustments as needed d. control of semiautomatic movements such as walking
It is in the client's best interest that a trainer use exercises or activities that address more than one need or area of concern. As a practical example, the use of aerobic exercise in a program can simultaneously:
a. Improve cardiorespiratory fitness b. lower blood pressure c. aid in weight loss or management d. increase work capacity
Identify three issues with administering progressions too aggressively or quickly within a program cycle.
a. It can lead to faulty movement patterns b. it can lead to incorrect performance of activity due to neuromuscular compensations c. it can increase the risk of injury
Identify at least four types of equipment used to enhance proprioceptive demand during functional training.
a. Physioballs b. BOSU equipment c. stability disks d. foam rollers e. cables f. suspension devices g. bands or tubing h. medicine balls
Combining coordinated movements via functional training teaches the CNS to orchestrate __a__, __ b__, and __c__ to accomplish real-life movements efficiently.
a. acceleration b. deceleration c. stability
Identify at least two common technique errors associated with the barbell back squat.
a. allowing the knee to travel over the toes during the descent phase b. allowing the movement to be knee flexion-dominant c. centering the weight over the front portion of the feet d. positioning the bar too high on the cervical spine e. failing to maintain isometric contraction of the lumbar spine f. allowing excess forward lead resulting in back extension g. allowing the knees to adduct during the onset of the concentric movement
To properly control internal pressure and maintain buffering systems, the client should inhale during the ___a___ phase of the lift and exhale during the ___b___ phase of the lift.
a. eccentric b. concentric
Identify the four primary sources of data that should be used to develop a program matrix.
a. needs analysis b. health screening and behavior questionnaire c. resting and physical assessments d. subjective reports and observational data
Identify four specific ways to apply progressive overload (e.g., adding external resistance).
a. stable activities can become unstable b. static activities can become more dynamic c. single-plane movements can become multi-planar d. Bilateral lifts can be performed symmetrically e. the speed of the movement can be altered f. simple movements can be made more complex g. the load location can be altered from familiar to unfamiliar
Identify two potential benefits of using resistance machines with novice clients.
a.Machines can be used safely with minimal instruction b.machines often require minimal stabilization, balance, or coordination
creatine has no clinically proven side effects, but anecdotal reports include
abdominal or muscle cramping diarrhea muscle stiffness strains
subraspinatus
abduct humerus example- empty can raise
gluteus minimus
abducts and medially rotates thigh
tensor fascia latae
abducts and medially rotates thigh example- supine leg abduction
gluteus medius
abducts and medially rotates thigh example-lateral squat
plasticity
ability of tissue to become permentaly lengthened
gyenomastia
abnormal enlargement of the male mammery glands
external rotation
action at the shoulder and hip joint where the articulating bone is rotated away from the body from anatomical position
internal rotation
action at the shoulder and hip joint where the articulating bone is rotated toward the body from anatomical position
involves the use of force produced by the client to apply a stretch ?
active stretching
a static stretch that incorperate added force to ROM with assistance ?
active-assisted stretching
anterior pelvic tilt should occur during what exercises or movements
activities that load the skeleton, i.e. squats, deadlift or lunges
teres minor
adduct and externally rotate humerus example- external band rotation
coracobrachialis
adduct and flex humerus example- front raise
teres major
adduct, extend, and medially rotate humerus example- single arm row
latissimus dorsi
adduct, medially rotate, and extend humerus example- pull up
pectineus
adducts and flexes high example- cable adduction
adductor magnus
adducts, extends, and laterally rotates thigh example- seated adduction
adductor longus
adducts, flexes, and laterally rotates thigh example- side step ups
adductor brevis
adducts,flexes, and laterally rotates thigh example- lateral lunge
vasodilator
agent or nerve that enlarges the blood vessels
L-arginine functions include ?
aiding in protein synthesis increasing immune and nervous system funtion increasing O2 delivery regulating growth hormone
tight muslces pull on bones distorting normal?
alignment
soft tissue properties
all possess stretch or deformation potential; major properties include elasticity, plasticity, and viscosity
what are fibrous joints i.e. movement
allows minimal moment
CHOs stimulate an insulin response to expidte what into muslces?
amino acids
kyphosis
an abnormal convex outward curvature of the upper portion of the spinal column
myocardial hypertrophy
an enlargment of the cardiac muscle
peripheral circulatory system
an intricate network of vessels of varying sizes are needed to get blood to all the working tissue
for a muscle to increase in size, it must be stimulated by ____?
anabolic hormones
side note it has been proven that what ( when it comes to kids strength training)
analysis proved that jumping and running posed a greater risk of injury than performing activities in a structured program i.e. 10 rm resistance training
lordosis
anterior curvature of the spine, creating a swayback appearance
prime mover for shoulder flexion
anterior head of deltoid i.e. dumbbell frontal raise
anterior pelvic tilt
anterior pelvic movement, originating from the lumboscacral joint and affecting the curvature of the spine
spine and pelvis movements
anterior pelvic tilt and posterior pelvic
superset for fitness/calorie expenditure
any combination can be used as long as it is consistant with the goal
ergogenic aids
any external influences which can postivtily affect physical affect
arterioles
are the smallest of the arteries
vasodilation
areas of the body which need more oyxgenated blood experience expansion of their respective vessels
vasoconstriction
areas of the body which require less oxygenated blood experience a narrowing of their vessels
long bones
arms and legs
a neural receptor of ROM found in synovial articulations in four varieties
articular mechanoreceptor
mean arterial pressure (MAP)
at rest- 100mmHg during aerobic exercise - 115-120 mmHg during resistance training- 200mmHg
medial
at, in, near, or being the center; dividing a person into halves
skeletons 2 primary sections
axial and appendicular sections
checking pulse-upper arm
axillary artery and brachial artery
exercises that causes increase in BP dramatically?
back squat and leg press
improves ROM but is considered contraindicated due to risk of injury
ballistic stretching
blood pressure (BP) is measured by ?
baroreceptors located in the aorta and the cardioid arteries
quality complete protein foods
beef, fish, poultry, eggs, milk
prime mover for knee flexion
bicep femrous semitodentinous semitmembranous
the ability of the venous system to hold blood can be detrimental, as blood can accumulate causing?
blood pooling
osteophytes
bone spurs form edges on the joint surfaces
hip adductors
brevis adductor, magnus adductor, longus adductor, pectinus, gracilis
prime mover for hip adduction
brevis longus brevis Magnus pectinous
the supplement industry is know as what kind of market ?
buyer be ware
cervical vertebra
c1 - c7
Provide an exercise variation for the following with an increased focus on function: Cable Twist
cable twist in isometric lunge stance
bone tissue is hardened by what?
calcium salts, which represent 98% of the calcium body staorage
containes high concentrations of the anti-catabolic AA glutamine and lactose
casein protein
autogenic inhibition
caused by simulating the GTO via an increase in tension, creating an inhibitory effect on muslce spindles
red blood cells
cells in the blood that transport oxygen and carbon dioxide to and from the tissues
spine different sections
cervical 7discs throaic 12 disks lumbar 5 disks sacral
arteriosclerosis
chronic condition characterized by the thinking and Harding of the arteries and the build up plaque on the arterial walls causes- obesity, smoking, high cholesterol, physical inactivity and hypertension all increase risk
cmmonly 6-15 exercises are performed in succession for a pre defined period of time transitioning from harder to easier exercises -15-30 seconds of transitonal rest is used between exercises
circut training
primary constituent of tendons and ligamens ?
collagen
hip flexor muscles
collectively known as iliopsoas; muscles are illacus muscle, psoas major, psoas minor, rectus femoris
superset for strength
combine opposing muscle groups or lower and upper body workouts so that the prime movers and stabilizers do not become fatigue
superset for hypertrophy
combine two exercises targeting the same muscle group and this will stimulate greater fiber recruitment
elastic fibers
commonly located in close assosciation with collagen fibers; allows for a greater magnitude of elongation and extensibility
-empoyed as a agonist/anatagonist exercise with verying rest periods -allows for more work in a shorter period of time -a grouping that targets a single muscle group will fatigue that specefic area and stimulate increased muscle fiber recruitment
complex system
the tendency of blood vessels to adjust to match pressure with the volume is called ?
compliance
caffeine improves ?
concetration , reduces fatigue, and enhances alertness
inversion
confined to the ankle; consists of turing the ankle so the plantar surface of the foot faces medially
eversion
confined to the ankle; consists of turning the ankle so the plantar surface of the foot faces laterally
shoulder girdle
connective of scapula and shoulder joint
based on a superset concept -first set of an exercise is performed until volitional failure -sencond set duplicating the initial movement is immediately perfomed, using less resistance but applied at a faster rate
contrast system
Heavy-Low-Rate power
contrations are performend at near maximal velocity, but heavy weights slows down the movement example- weighted jump shrugs with 40lbs dumbbells
anterior axillary line
crease of the axilla ( underarm)
serves as a immediate source of energy?
creatine
ergogenic aids for improving mass and strength ?
creatine monohydrate HMB nitric oxide glutamine BCAAs supplemental protein
hepatic neoplasm and carcinoma
damage and deveolpment or onset of the liver
osteoarthritis
degenerative disorder that can affect any joint
conducting arteries
deliver large quantities of blood to different regions of the body
right side of heart pumps ?
deoxygenated blood into the lungs
pectoralis minor
depresses scapula example- chest flyes
ephedra
derived from a plant containig compounds that act as SNS stimulators
barorecptors
detect BP; can send messages to the central nervous system(CNS) to increase or decrease total peripheral resistance and CO ( cardiac output)
frontal plane
divides the body into anterior and posterior example-cable lat pull down
creatine
does not improve performance of long duration activity and caffine may negate potential ergogenic effects
peroneus tertius
dorsi flexes and everts foot example-toe raise
tibialis anterior
dorsi flexes and inverts foot example- toe raise
-also referred to as strips sets; used primarily for hypertrophy, the technique increases the demands on a perticular muscle for increased recruitment - same exercise is performed first to volitional failure without rest interval, heaviest set performed first followed by 2-3 sets using descending loads
drop set system
Dynamic performace, slow speed dynamic, and ballistic stretching are all part of this classification?
dynamic flexibilty
use a variety of sport-or exercise- specific movements that funtionally stretch musculature to be utilized
dynamic performace stetches
allow ROM gains related to specific movements employed during training
dynamic stretches
primary constituent of connective fascia in muscle ?
elastic fibers
wave of depolarization
electrical activation of the myocardium
levator scapulae
elevates and retracts scapula; abducts neck example- high row
trapezius
elevates, depresses, rotates, and fixes scapula; extends neck example- shoulder shrug
assisted stretching
employs same basics as the static stretch it just adds extra force by assistance
improves the ability of the body to perform prolonged work
endurance training
sold commercially as bronchodilator but is commonly used for weight loss ?
ephedra
prime mover for trunk extension
erector spinae
BCAAs
essential amino acids that must be consumed in diet
rate pressure product
estimates of myocardial oxygen demand
endurance training guidlines
exercises 10-15 volume- 30-45 sets per exercise, 12-25 reps intensity- 50%-70% 1RM ;p rest interval- 20-30 seconds frequency- 3-5week recovery- 2-4 days training systems- strip sets, supersets, complex
Heavy-Low-Rate Power training
exercises-4-5 volume-12-20 sets, 3-4 sets per exercise, 3-6 reps intensity-85-95% rest interval-2-4 min frequency-3-4x/week recovery-3-4 rest days per week
Light-High-Rate power
exercises-7-10 volume-20-30 sets, 3-4 sets per exercise, 3-6 reps intensity-50-75% rest interval-30-60 seconds frequency-3-4x/week Recovery-3-5 rest days
infraspinatus
extend and externally rotate humerus example- external band rotation
deep
extending inward in relation to a surface layer
extensor carpi ulnaris
extends and adducts wrist example- reverse wrist curl
extensor carpi radialis
extends andd abducts wrist example- reverse wrist curl
triceps brachii
extends arm example cable push down
vastus medialis
extends leg example- leg extension
vastus intermedius
extends leg example-leg press
vastus laterallis
extends leg example-lunge
Rectus femoris
extends leg;flexes thigh example- front squat
biceps femoris
extends thigh'; flexes and laterally rotates leg example- romanian deadlift
semimembranosus
extends thigh; flexes and medially rotates leg example- standing leg curl
semitendinosus
extends thigh; flexes and medially rotates leg example- supine leg curl
gluteus maximus
extends, adducts, and laterally rotates thigh example- squat
true or False Core musculature strength depends upon extremity strength to allow prime movers to optimally
false?
whey protein contains little?
fat,cholesterol, or lactose in the purest form and may be useful for lactose intolerant people
older adults have a faster rate of _____?
fatigue; with a 24% delcine in peak velocity
checking pulse-leg
femoral artery, popliteal artery, and dorslis pedis
weight loss supplements
few products clearly show any effectivness; chemical agents affecting the sympathtic nervous system are the only type to display efficacy in research
the three joint movement classifications
fibrous cartilaginous synovial
program activties that reflect the focus of improving all aspects of fitness; muscular strength,endurance, and power are all employed
fitness training
exercise-10-15 volume-30-45 sets,2-4 sets per exercise, 8-15 reps intensity- 65-80% 1RM rest intervals- 30-90 seconds frequency-3-5/week recovery-2-4 days training systems-priority
fitness training guidlines
flexor carpi radialis
flexes and abducts wrist example- wrist curl
lliacus
flexes and medially rotates thigh example- diagonal knee raise
biceps brachii
flexes arm example- bicep curl
brachioradialis
flexes arm example- hammer curl
brachialis
flexes arm example- reverse arm curl
sartorius
flexes hip and leg; rotates leg medially and thigh laterally example- lateral step up
psoas major
flexes thigh example- knee raise
the ability of a joint to move through the full range of motion ?
flexibility
spine and pelvis movement
flexion extension rotation lateral flexion
flexor carpi ulnaris
flexs and adducts wrist example- wrist curls
plantar flexion
foot movement towards the plantar surface
hematocrit
formed element blood
frontal plane divides the body into
front and back halves ex movement lateral dumbbell raise
prime mover of ankle flexion
gastrocnemius soles
-spondylolysis -spondylolisthesis -scoliosis
genetic vertebra defects
bone density is increased up to age 30, what factors affect density at this age. (rate of decline)
genetics and daily behaviors.
glutamine is a precursor for ?
gluconeogenesis during prolonged exercise
BCAAs serve a precursor to other building blocks of muslce like ?
glutamine and alanine
prime mover for hip extension
glute max hamstring
prime mover for hip abduction
glute medius glute minmus tensor fascia lata
knee flexor muscles
hamstring muscles
short bones
hands and feet
utilization of cabohydrates (CHO) must occur to fuel higher-force outputs during?
heavy exercise
hypertensive clients should avoid these exercises ?
heavy load
exercisers with varicose veins would avoid this type of exercise?
heavy resistance
power training has two catergories
heavy-low-rate power (Phosphagen) Light-High-rate power (Glycolytic)
casein protein
high quality, slow release protein found in milk
glutamine has shown promise in cases of ?
highly stressed individuals when consumed with ohter AAs, whey protein, creatine
has limited restraint due to bony constraints and the need to support the weight of the upper body?
hip
iliopsoas
hip flexor, deep in pelvis; a composite of two muscles
what are tendons
hold muscle to bone
transverse plane
horizontal division of the body into upper and lower portions example- cable trunk rotation
deltoids
horizontally abduct, flex, extend, and rotate humerus example- side raise
pectoralis major
horizontally adduct, flex, extend, and medially rotate humerus example- bench press
a hormone sercreted by the pituitary gland which is responsible for promoting bone and muscle growth in the body
human growth hormone (HGH)
not a measure of ROM, bu more of a lack of a stability ?
hypermobility
whey protein is clamied to be the most effective protein for?
hypertrophy
exercises- 8-12 volume-30-40 sets, 3-5 per exericse, 8-12 reps intensity- 70-85% 1RM rest- 30-60 seconds training systems- supersets, drop sets, pyramid sets frequency-4-6x/seek rest-1-3 day per week training systems-super-sets, drop sets, pyramid sets
hypertrophy training
prime mover for hip flexion
illopsoas
can lead to significant and rapid losses of stregnth and flexibility and major concern is loss of elasticity?
immobilization
common with upper-cross syndrome ?
impingement syndrome
goal of flexibilty training is to ?
improve ability of tissue to lengthen
weight loss supplements contain chemicals or compounds that function in one of the following ways?
increase energy expenditure modulate carbohydrate metabolism suppress appetite increases fat oxidation
additional use of BCAAs does not ?
increase performance
ventilation
increased myocardial vigor results in increased ventilation rates
supplemation claims include
increased post exercise glycogen stores reduction in protein breakdown increased buffering of lacic acid reduction of upper respiratory infections during workouts
rheumatoid arthritis (RA)
infammatory disorder of unknown etiology
depression
inferior movement of the bone
tendonitis
inflammation of a tendon
fasciitis
inflammation of the fascia
obese people have proven that strength training enhances ?
insulin sensitivty and improves lean and adipose tissue
prime mover for trunk rotation
internal and external oblique
lateral trunk flexion
internal and external oblique rectus abdominal ( esp lateral comp) quadratus lomborious
Upper body- Use of excessive load can lead to undue extension of the hip or rotation of the spine
internal rotation
flexibility programming intensity
intolerable discomfort, no pain
caffeine
is a naturally occuring substance that is widely consumed in a variety of forms.
glycogen
is the primary fuel source for high-volume, high intensity training
an insufficient supply of oxygen to a certain part of the body
ischemia
bone length increases until
it is ossified in the epiphyseal plates of the bone
ballistic stretching
jerky movements that excite the stretch reflex creating tension on the muscles; often bouncing toe touches and leg and arm swings
radial deviation
joint action at the wrist that causes the hand to move
ulnar deviation
joint action at the wrist that causes the hand to move medially toward the little finger in the frontal plane
hypermobility
joints can move furthur than a normal ROM; undesirable as the integrity of the joints is compromised
exercisers who use ____muscle groups induce a greater hormonal response
larger muslce groups
Upper body- The exercise should never be performed behind the head
lat-pull down
Provide an exercise variation for the following with an increased focus on function: Squat
lateral asymmetrical cable squat
piriformis
laterally rotates and abducts thigh example- rotational step outs
quadratus femoris
laterally rotates and abducts thigh example- rotational step outs
shoulder adduction
latissmorsi dorsi
prime mover for shoulder extension ( both with straight arm) ( one prime mover with shoulder extension and flexion of elbow)
latissmorsi dorsi pec major
A vital component in aiding the intial efforts and in continuing the maintanace phase once the fat has been reduced
lean mass
Lower body- Most common error is to allow the forward knee to travel into the sagittal plane
leg curl
Lower body- Common error is to generate force with the trailing leg, reducing muscle activation
leg press
joints with greater ROM are inherently ?
less stable
usually occurs when the joint becomes unstable during exertion or after a fall or sudden movment / ankle joint is a commen site
ligament sprain
appendicular sections consist of ( primarily synovial)
limbs
posterior pelvic tilt should occur during exercises or movements that
load trunk flexion at the pelvis i.e. crunch.
posterior
located behind a part or located near the rear
sit and reach test is a evaulater of ?
low back and hamstring ROM
catalyst for anabolic activtiy
low blood PH seen with minimal rest intervals
scap depression prime mover is
lower trap pec minor
pelvic instability from compromised tilt causes ?
lower-back pain and hip/spine dysfunction
Lower body- Balance and lateral stability tend to be the greatest challenges to performance
lunge
Provide an exercise variation for the following with an increased focus on function: Lunge
lunge with diagonal medicine ball chop
dietary sources of creatine?
meat, poultry, fish
shoulder abduction
medial head of deltoid
resistance training (RT) induced increases in muscle mass cause a proportionate increases in ?
metabolism
components of bone tissue
minerals and Proteins
flexibilty programming frequency
minimum of 2-3 days a week, most days if possible
cardiac muscle is densely packed with ?
mitochondria
what are cartilaginous joints i.e. movement
moderate moment
sinoatrial node and atrioventricular node
modified cardiac muscle cells that connect to a conducting bundle that branches out to chambers of the heart in a wave of depolarization
Lower body- When excess load is used, the lifter will engage in hip flexion upon initial exertion
modified deadlift
heavier resistance =
more rapid lactate accumulation
abduction
movement away from the midline
horizontal abduction
movement away from the midline in the transverse plane
retraction
movement back to the anatomical position
protraction
movement of a structure toward the anterior surface in a straight horizontal line
dorsi flexion
movement of the ball of the foot towards the shin
horizontal adduction
movement toward the midline in the transverse plane
adduction
movement toward the the midline
circumduction
multiple axis joint action where flexion is combined with abduction
primary stretch receptors that indetify the length and velocity of a strecth
muscle spindles
Dehydroepiandrosterone (DHEA)
natural steroid hormone produced from cholesterol by the adrenal gland; believed to elevate tetosterone
-maximizes force production for specific lifts; popular among strength athletes -emphasizes improvment in eccentric strength -requires the exerciser to lift a load greater then there 1RM at 105-120% of maximum by performing a controlled, eccentric movement, followed by a spot assisted, concentric movement
negative set system
Joints and skeletal muscle.
next phase
L-arginine serves as precursor for what?
nitric oxide
titin filaments
non-contractile, structual protein filaments which make up the ends of the sarcomere
during cellular respiration oxygen is delivered by the capillaries is used to perform?
normal activities
viscosity
not constant like elasticty and plasticity; varies dependent on acute tissue factors
contralateral
on the opposite side of the body
ipsilateral
on the same side of the body
new exercisers should take this much time to recover after RT sessions ?
one day
BCAAs account for how much protein in the body?
one-third
connective fascia makes up nearly ___of the body's muscle mass
one-third
increases water content of cartlidge while decreasing protein content, making it less effective as a cushion?
osteoarthritis
most common disease that effects ROM?
osteoarthritis
reductions in bone mineral density leads to what disease
ostopenia which progresses to ostoporosis
left side of the heart sends?
oxygenated blood to the rest of the body
NO increases what to the heart ?
oyxgen
bursitis
painful inflammation of bursa
pronation
palms facing down
supination
palms facing up
the amount of force neccesary to lengthen a relaxed muscle is ?
passive tension
involves the use of an external force such as a partner or a stretching device to stretch
passvie stretching
knee flexor muscles
patella tendon, vatus medalis, vastus lateralis , quaricep tendon
common types of tendonitis
patellar tendonitis achilles tendonitis elbow tendonitis
prime mover for shoulder horizontal adduction
pec major
priority system
perfoming exercies for deficient muscle groups first in an exercise bout to ensure they recieve appropriate attetion
ankle inversion and eversion
periformous
activities that require greater intra-abdominal pressure for spinal stability will cause contracting muscles to compress arteries causing ?
peripheral resistance
anterior
placed before or in front
most common fasciitis ?
plantar fasciitis IT band syndrome
peroneus brevis
plantar flexes and everts foot example- calf raise
soleus
plantar flexes foot example- seated calf raise
gastrocnemius
plantar flexes foot; flexes leg example- standing calf raise
common among smokers or those who are obese have this built up?
plaque
clear fluid portion of the blood; extracted during dehydration ?
plasma
permanent lengthening of spinal ligaments from long term stress due to poor seating posture?
plasticity
responsible for blood coagulation and for the repair of blood vessels ?
platelets
depth jumps, box jumps, In-place jumps, upper/lower body rebounds
plyometric exercises
prime mover for shoulder horizontal abduction
posterior head of deltoid
low ROM commonly results in a loss of ?
postural symmetry
flexibilty plays a major role in ?
posture, joint function, and ability to engage in various types of physical activity PA.
exercises employed use momentum and reflex actions to quickly generate significant force
power training
prohormones
precursors for hormone synthesis
may experience ROM adjustments and increased peripheral joint laxity due to hormonal effects?
pregnant women
main functions of skeletal muscle
produce movement maintain posture support soft tissue support body position
are often converted to estradiol, increasing male estrogen levels?
prohormones
elasticity
property that allows stretched tissue to return to its original form
used in a clinical setting for rehab of injuries, popular with fitness professionals due to its effects and is based on autogenic inhibition of the golgi tendon organ
proprioceptive neuromuscular facilitation (PNF)
PRICE formula
protection rest ice compression elevation
consumption at pre and post workouts will optimize hypertrophy?
protein
plays a integral role in muscle growth and remodeling?
protein
Minerals(reference to bone tissue)
provides rigidity i.e. elastic component of the bone
utilizes the principle of nerual preperation similar to a warm up by starting with lighter load/high rep and moving towards heavy load sets/ low reps
pyramid system
prime mover for knee extension
quad muscles rectus femurs vases laterals vases medialus vases intermedious
checking pulse-arm
radial artery
orthostatic hypo-tension
rapid changes in body position from supine to prone can cause a form of low BP
Upper body- The trainer can place their hand between the scapula as a cue for retraction
rear deltoid raise
prime mover for trunk flexion
rectus abdominal
cells that transport oxygen and CO2 to and from the tissues ?
red blood cells
anatomical position
reference position for the body used when describing structures
bone mineral density (BMD)
reflects the the concentration of minerals within the bone. -BMD can be developed until age 30
diastole
relaxation of the heart
bitter orange
replaced ephedra; it was a citrus extract containing the botanical adrenegic amines synephrine and octopamine. little evidence demostrates effectivness
the ratio of carbon dioxide produced by tissue metabolism to oxygen consumed in the same metabolism
respiratory quotient(RQ)
routine aerobic training improves BP response at ?
rest and immediately post exercise
rhomboid major
retracts, rotates, and fixes scapula example- seated row
symptoms occur when the immune system directly attacks synovial joint structures
rheumatoid arthritis (RA)
scap retraction prime mover is
rhomboid major
-repetitive stress from overuse and consistent overhead activities -damaged and inflamed tissues result in compression syndromes -improper weight lifting technique and inadadequate rotator cuff strength
rotator cuff injury
supraspinatus tendon
runs along the top of the shoulder blade and inserts at the top of the humerus bone
resistraining can prevent____?
sacopernia
three movement planes
sagital frontal transverse
the loss of flexibilty with age is attributed to a reduction in ?
sarcomeres; along the muscles length which are replace by collagen and lipids
prim mover of shoulder girdle
scap elevation depression protraction retraction upward and downward rotation
flat bones
scapula
Lower body- A common error is to allow the glutes to lift off the pad while rounding the back
seated cable chops
scap protraction prime mover is
serratus anterior
superficial
shallow proximity in relation to a surface
muscle fascia
shiny connective tissue that lies over muscle, helps to support, seperate, and connect muscle to other tissues
has significant ROM as it only supports the arm ?
shoulder
most common impringement syndrome ?
shoulder impingement
common condition affecting the glenohumeral joint; leads to pain with overhead movements, often seen in sports
shoulder impingement syndrome
common sites of bursitis
shoulder musculature, elbow, hip socket, heel bone, kneecap
sagital plane divides the body into
side by side halves ex movement frontal lunge
Provide an exercise variation for the following with an increased focus on function: Bench Press
single arm alternating press on physioball
Provide an exercise variation for the following with an increased focus on function: Dead lift
single arm, single leg deadlift
Lower body- The knees should be maintained in a slightly flexed, but not locked, position
single leg squat
distal
situated farthest from the point of origin
proximal
situated nearest to point of attachment or origin
lateral
situated or extending away from the medial plane of the body
slower, more isolated movements are utilized
slow-speed dynamic stretches
blood leaving the heart first enters the large arteries that branch repeatedly into ?
smaller arteries
muscle, faschia, tendons, and ligaments
soft tissues
lateral flexion
spinal movement to the left or right occurs at the neck and trunk
static, active-assisted, proprioceptive neuromuscular facilitation, and active isolation stretching are included in this flexibilty classification?
static flexibilty
flexibilty programming mode-
static or dynamic
slow controlled lengthing of the tissue in a controlled manner to its terminal ROM
static stretching
Lower body- A common performance error is unsynchronized leg, hip, and back extension
step-up
sympathetic nervous system (SNS)
stimulation of the heart increases HR and SV resulting in greater CO
exercises- 6-8 volume- 18-30 sets, 3-5 sets per exercise, 3-10 reps intensity- 75-95% rest- 2-5 min frequency- 3-5x/week rest-2-4 days per week training systems-pyramid sets, negative sets
strength training
excess consumption of protein may cause
stress on the liver and kidneys promote storage into fat forces excretion via urine does not improve protein synthesis
supplement
substance added to the diet to make up for deficency
weight loss drugs
subutramine and orlistat have been known to be effective againts obesity
checking pulse- head and neck
superficial temporal artery, facial artery, and carotid artery
elevation
superior movement of the bone
one set of an exercise is followed by a set of a diffrent exercise with only tranistional rest in between, the harder exercise goes first
superset system
shoulder movement ( downfall decrease stability) what fights this
superspanitus infrasupnatis and rotator cuff fight instability.
prime mover internal rotation of shoulder
supscaplaris
thoracic vertebra
t1 - t12
most common in adults over 40 due to reduced force tolerance and tendon elasticity
tendonitis
the 2 tough fibrous connective tissues are
tendons and ligaments
prime mover of external rotation of shoulder
teres minor infraspantious
confusing and potentially misleading marketing tactics include?
testimonials indeoendent research trials celebrity endorsments
it is challenging for women to gain muscle mass because of the low levels of ?
testosterone
lordotic happens in what regions of the spine
the cervical and lumbar regions
plasma
the clear fluid portion of blood
systole
the contraction of the chambers of the heart (especially the ventricles) to drive blood into the aorta and pulmonary artery
sarcopenia
the dengenerative loss of skeletal muslce mass and strength
collagen
the fiberous protein constituent of bone,cartilege, tendon, and other connective tissue
subacromial-subdeltoid bursa
the fluid filled sac located between the coracoacromial arch and the rotator cuff
hematopoiesis
the formation of blood or blood cells in the living body
hip extensors muscles
the glutesmaximus muscle, most of the hamstring muslces
use of glucose from stored glycogen and allows for moderately high force output and longer durations
the glycolytic system
joints
the itersection of two bones
epimysium
the layer of connective tissue surrounding an entire muscle
midline
the median plane of the body
impingement syndrome
the painful entrapments of a tendon between the bony aspects of a joint
-use of stored adenosine triphosphate (ATP) and phosphocreatine (CP) and allows for greater magnituted of force
the phosphagen system
superior vena cava
the primary vein that receives blood from the head and arms and chest and empties into the right atrium of the heart
lean mass gains between females and males are ____?
the same
the axial sections of the skeleton consist of
the skull hyoid bone vertebral column rib cage
rotation
the turning of a structure around its long axis
ventricle
the two lower chambers of the heart that receives blood from an atrium and pumps it to the arteries
atria
the two upper chambers in the heart which receive blood from the veins and push it into the ventricles
the major differences between circulating blood within veins and arteries?
the way the blood moves through structures
what are ligaments
they are fibrous tissue that support internal organs and hold bones in joints
endothelium
thin layer of flat epithelial cells that line blood vessels
kyphotic curve happens in what regions of the spine
throraic and sacral regions of the spine
prime mover for ankle dorsiflexion
tibias anterior
capillaries
tiny blood vessels throughout the body that connect the arteries to the veins
bursa
tiny fluid sacs in joints that reduce friction
static flexibilty
tissue is lengthend and held for a designated period of time
flexion
to bend
extension
to straighten or extend
atrium
top chamber of the heart
HR(heart rate) x SV (stroke volume) =
total volume of blood available /min cardiac output (CO)
Upper body- If using dumbbells, the torso must be maintained parallel to the floor
triceps kickback
True or false? A strong core foundation is essential for actions requiring movement with changes in the COG
true
True or false? Kinetic force is usually transferred through the tibia starting with ground reaction forces
true
Lower Body- Proper performance requires rapid contraction of the hip flexors
tuck jumps
number of sarcomeres to lengthen ?
up to 67% above rest
transverse plane divides the body into
upper and lower halves ex trunk rotation
scap elevation prime mover is
upper trap
anterior shift of the shoulder joint is major component of ?
upper-cross-syndrome
a tri-set routine
using 3 exercises consecutively your able to cover more exercises and address more needs - fatigue and stability requirments must be considred during this routine
hyper-dilated superficial veins are know as ?
varicose veins
when the body needs oxygen for working tissue, the BP is adjusted and these two things happen?
vasodilation and vasoconstriction
NO acts a strong
vasodilator
distribution of blood
veins 64% arteries 15% capillaries 5% pulmonary vessels 9% heart 7%
irregular bones
vertebra
sagittal plane
vertical division of the body into right and left portions example- forward lunge
fluid resistance within soft tissue?
viscosity
reciprocal innervation
when a muslce group contracts, the antagonist muscle relaxes
a complete protein containing all 8 essential amino acids
whey protein
cells that are essential for the immune system ?
white blood cells
formed element blood
white blood cells, red blood cells, and platelets
endurance training is a viable option for these clients ?
women- low resistance, reduced increase in muscle mass, will help tone new clients- so they can become proficient in movements
jaundice
yellow discoloration of the whites of the eyes,skin, and muccous membranes casued by deposits of bile salts in these tissues
