NASM CPT Cards Combined
Peak Metabolic Equivalent
1 MET = 3.5 mL O2 kg -1 min or the equivalent of the avg resting metabolic rate (RMR) for adults. - Used to describe the energy cost of an activity as multiples of resting metabolic rate. - Used to relate exercise intensity with energy expenditure ex jogging (MET 4) would require 4 times more energy than a person consumes at rest (sitting quietly)
What is the percentage of fat intake that athletes are recommended to consume?
20 to 25% of total caloric intake
Physical activity accounts for approximately what percent of TEE?
20%
Fat Intake
20-30% of total caloric intake for an adult 20-25% for an athlete
What is the recommended percentage of dietary fat from daily total caloric intake?
20-35%
Amount of calories that need to be expended for weightloss
200-330 kcal per exercise session with minimum weekly goal of 1,250 kcal from exercise and physical activity combined
Articular (Hyaline) Cartilage
Covers the ends of articulating bones. Is a hard, white, shiny tissue that, along with synovial fluid, helps reduce friction in freely movable (synovial joints). Fundamental in smooth joint action.
Name four body function processes that are improved with adequate water consumption."
Endocrine gland function, liver function, metabolic function, body temperature regulation
Left Ventricle
Has thicker walls and pumps under higher pressure; it recieves oxygenated blood from the left atrium and pumps blood a long distance to the rest of the body
Right Ventricle
Has thin walls and pumps under low pressure; it receives deoxygenated blood from the right atrium and pumps blood only a short distance to the lungs for O2 saturation
The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force eccentrically, and isometrically stabilize the entire kinetic chain in all three planes of motion.
Neuromuscular efficiency
Carbohydrates
Organic compounds of carbon, hydrogen and oxygen, which include starches, cellulose, and sugars, and are an important source of energy. All of them are eventually broken down in the body to glucose, a simple sugar
Proximal
Positioned nearest the center of the body, or point of reference
Contralateral
Positioned on opposite sides of the body
Ipsilateral
Positioned on same side of the body
Lateral
Positioned toward the outside of the body
What are some primary causes of muscle imbalance?
Postural stress, emotional duress, repetitive movement, cumulative trauma, poor training technique
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.
Power
Stages of Change Model
Precontemplation Contemplation Preparation Action Maintenance
VO2 Reserve Method
Preferred method for prescribing exercise intensity. Requires the calculation of VO2max and then a simple equation to calculate VO2R Target VO2R = ((VO2max-VO2rest) X intensity desired)) + VO2max VO2max can be measured directly or estimated based on submax testing and VO2rest is almost always predicted (estimated at 1 MET or 3.5 mL O2 kg -1 min)
People in this stage of change do exercise occasionally but are planning to begin exercising regularly in the next month."
Preparation
Calcium channel blockers
Prescribed for hypertension and angina (chest pain); they ↑HR and ↓BP or ↔↓HR
Nitrates
Prescribed for hypertension and congestive heart failure; they either ↑HR and ↔BP or ↓BP and have ↔on HR
Vasodialators
Prescribed for hypertension or congestive heart failure; they ↑HR and ↓BP or ↔↓HR
Diuretics
Prescribed for hypertension, congestive heart failure, and peripheral edema; they either have ↔on either HR or BP or ↓BP
Antidepressants
Prescribed for various psychiatric and emotional disoreders; they ↑or ↔HR and ↔ or ↓BP
Bronchodilators
Prescribed to correct or prevent bronchial smooth muscle constriction in individuals with asthma and other pulmonary diseases; they have ↔ on HR or BP
Diffusion
Process of getting O2 from the environment to the tissues of the body
Hydrogenation
Process of adding hydrogen to unsaturated fats to make them harder at room temperature and increase food shelf-life
Mechanoreceptors
Sensory receptors located in the muscles and tendons that help determine muscle imbalance/balance. (Golgi Tendon Organ and Muscle Spindles)
Movement System
The muscles that attach the spine and/or pelvis to the extremities. Primarily responsible for concentric force production and eccentric deceleration during dynamic activities. Muscles: Latissimus Dorsi, Hip Flexors, Hamstring Complex, and Quadriceps
State Anxiety
Situational and temporary feelings of anxiety; example butterflies, rapid hear rate, sweaty palms, etc before running a marathon
Axial Skeleton
Skull, Rib Cage, and Vertebral Column
Chronic Obstructive Lung Disease
The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production; lung tissue may be normal, but airflow is restricted; include asthma, chronic bronchitis, and emphysema; characterized by chronic inflammation (caused primarily from smoking) and airway obstruction via mucus production
Obesity
The condition of being considerably overweight, and refers to a person with a BMI of 30 or more, or who is at least 30lbs over the recommended weight for their height
Sensorimotor Integration
The cooperation of the nervous and muscular system in gathering and interpreting information and executing a proper response (movement)
Sensorimotor Integration
The cooperation of the nervous and muscular system in gathering and interpreting information and executing movement
Length-tension Relationship
The resting length of a muscle and the tension the muscle can produce and this resting length
Length-Tension Relationship
The resting length of a muscle and the tension the muscle can produce at this resting length
Product
The specific service/product offered to clients - for PTs this is the result that is trying to be achieved
Excess Postexercise Oxygen Consumption (EPOC)
The state in which the body's metabolism is elevated after exercise (ie excess oxygen is taken in, because the body is generating ATP aerobically above and beyond what is needed)
Spinning Movement
When a joint surface moves on another muscle much like twisting the lid off a jar. (Example the head of the radius (forearm bone) moving on the end of the humerus during pronation and supination of the forearm)
Isometric Muscle Action
When a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length
Isokinetic Muscle Action
When a muscle shortens at a constant speed over the full range of motion
Muscular endurance and stabilization is best developed with what percent of 1 RM?
50-70%
The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model.
50-70%
RDA Carbs
6-10g/kg per day (2.7-4.5g/lb) 45-65% of total calories
What is the recommended repetition range for resistance training in Phase 3 of the OPT model?
6-12
How much extra fluid should a person consume for every 15 to 20 minutes of exercise?
6-12 ounces
What percentage of the human body by weight is comprised of water?
60%
Active Listening
Having and attitude of genuine interest in seeking client's perspective and getting to know him/her; requires PT to pay attention, avoid distractions, look the speaker in the eye, and provide feedback only when speaker is finished
Adequate Intake (AI)
A recommended average daily nutrient intake level, based on observed (or experimentally determined) approximations or estimates of nutrient intake that are assumed to be adequate for a group(s) of healthy people; is measured when RDA can't be determined
Name 2 conditions in which Beta-blockers might be prescribed.
High blood pressure and arrhythmias
Posterior Cervical Curvature
A posterior concavity of the cervical spine
Posterior Lumbar Curvature
A posterior concavity of the lumbar spine
Anterior Thoracic Curvature
A posterior convexity of the thoracic spine
Upper Crossed Syndrome
A postural distortion syndrome characterized by a forward head and rounded shoulders
Lower Crossed Syndrome
A postural distortion syndrome characterized by an anterior pelvic tilt to the pelvis (arched lower back)
Pronation Distortion Syndrome
A postural distortion syndrome characterized by foot pronation (flat feet) and abducted and internally rotated knees (knock knees)
Name movement compensations observed during a Pushing assessment.
Low back arches, shoulder elevates, head migrates forward
Eletromyography (EMG)
A procedure that measures the electrical conducting function of nerves in muscles. It is able to identify differences in muscle or muscle group activation when performing different movements or exercises.
What is the waist-to-hip ratio for males and females that puts them at a greater risk for disease?
A ratio greater than 0.95 for males and greater than 0.80 for females
Synergistic Dominance
Neuromuscular phenomenon that occurs when inappropriate muscles (synergists) take over the function of the prime mover (due to weakness or inhibition) leading to faulty movement patterns, arthrokinetic dysfunction, and eventually injury
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
What is the functional unit of the nervous system?
Neuron
The type of specificity that refers to the energy demand placed on the body
Metabolic specificity
Motor Behavior
Motor response to internal and external environmental stimuli; is the collective study of motor control, motor learning, and motor development
The sum of the processes by which an animal or plant takes in and uses food substances,
Nutrition
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise.
Multiple-set system
Receptors sensitive to change in length of the muscle and the rate of that change
Muscle Spindles
Eccentric Muscle Action
Muscle develops tension while lengthening; moving in the same direction as the resistance (decelerates or reduces force)
Name five things carbohydrates provide for the body.
Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation
Type IIa Muscle Fibers (AKA Intermediate Fast-Twitch Muscle Fibers)
Muscle fibers with a higher oxidative capacity (ability to use O2) and fatigue more slowly; are a subdivision of Fast-Twitch muscle fibers
Type IIx Muscle Fibers
Muscle fibers with a low oxidative capacity (ability to use O2) and fatigue quickly; are a subdivision of Fast-Twitch muscle fibers
Type II Muscle Fibers (Fast-Twitch)
Muscle fibers with the following characteristics: fewer capillaries, mitochondria, and myoglobin; decreased O2 delivery; larger in size; more force produced; quick to fatigue; short-term contractions (important for force and power); often referred to as white fibers
Force-Couple
Muscle groups moving together to produce movement around a joint
Force-Couple Relationship
Muscle groups moving together to produce movement around a joint
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to this.
Muscle imbalance
Skeletal Muscle
Muscle made up of individual muscle fibers; and the term muscle literally refers to multiple bundles of muscle fibers held together by connective tissue
Antagonist
Muscle that performs the opposite action of the prime mover/agonist. Example: The Psoas (a deep hip flexor) during hip extension
Global Stabilization System
Muscles attach from pelvis to the spine. These muscles act to transfer loads between the upper extremity and lower extremity, provide stability between the pelvis and spine, and provide stabilization and eccentric control of the core during functional movements. Muscles: Quadratus Lumborum, Psoas Major, External Oblique, Portions of the Internal Oblique, Rectus Abdominis, Gluteus Medius, and the Adductor Complex (Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, and Pectineus)
Type I Muscle Fibers (Slow-Twitch)
Muscles fibers with the following characteristics: contain more capillaries, mitochondria (which tansform energy from food into ATP, or cellular energy), and myoglobin (allows for improved delivery of O2); increased oxygen delivers; smaller in size; less force produced; slow to fatigue; long-term contractions (stabilization and postural control); slower to produce maximal tension; are often referred to as red fibers, because myoglobin is similar to hemoglobin
Agonist (Prime Mover)
Muscles most responsible for a particular movement Example: Gluteus Maximus during hip extension
Vertical Loading
Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity (total body, chest, back, shoulders, biceps, triceps, and legs)
What are two progressions for a Ball Dumbbell Row?
Alternating-arm and single-arm
Give three progressions for Ball Squat, Curl to Press exercise.
Alternating-arm, one-arm, single-leg
Reasons for Flexibility Training
Correct muscle imbalances, increase joint ROM, decrease excess tension in muscles, improve neuromuscular efficiency, relieve joint stress, improve extensibility of musculotendinous junction, maintain normal functioning length of all muscles, and improve function
Lower Crossed Syndrome - Lengthened Muscles
Anterior Tibialis, Posterior Tibialis, Gluteus Maximus, Gluteus Medius, Transverse Abdominis, and Internal Oblique
During an Overhead Squat assessment, what are the probable underactive muscles when a client shows an excessive forward lean?"
Anterior tibialis, gluteus maximus, erector spinae
Name the lengthened muscles associated with lower crossed syndrome.
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transversus abdominis, and internal oblique
Synergist
Muscles that assist prime movers during movement Example: Hamstring Complex and Erector Spinae assist Gluteus Maximus during hip extension
Osteoporosis
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility
Obesity
Condition of subcutaneous fat exceeding the amount of lean body mass; BMI of 30 or greater
Blood Vessels
Network of hollow tubes that circulates blood throughout the body (to and from the heart)
Name four functions that increase as a result of dehydration.
Core temperature, heart rate, perceived exertion, use of muscle glycogen
Autonomic Nervous System
Neural impulses to the involuntary system of the body (heart, digestive system, and endocrine glands)
What type of adaptations are seen with low volume training?
Neurologic adaptations
Motor Function
Neuromuscular (nervous and muscular system) response to sensory information (such as causing a muscle to contract when a muscle is stretched too far or changing walking pattern in response to change in walking surface)
Kinetic Chain Checkpoints during Running Foot/Ankle
foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground; excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance
Nerves
Merging of many neurons
Inferior
Positioned below a point of reference
Name four precautionary statements on dietary supplements.
" Investigate the use of multivitamins for your specific needs, specific compounds can allow the body to function at full capacity, individual results may vary, general population should not use supplements for medicinal purposes
Pituitary Gland
"Master" Gland of the endocrine system that controls the functions of other endocrine glands
Give the straight percentage method equation for calculating a client's target heart rate.
(220-client's age) x desired intensity
Warmup Activities
- Cardiorepiratory portion Should last 5-10 min and be low-to moderate intensity - Sedentary, those with medical/health limitations, and those with limited exercise experience may require up to 1/2 the workout be dedicated to warm-up activities at least initially. -PTs should explain benefits of each new exercise or activity, followed by a demonstration of the exercise (emphasizing safety and proper technique), and then observing the client perform the exercise -Warmup intensity should be monitored to ensure client isn't too tired before workout begins due to the warmup
Integrated Core Training
- Client begins at the highest level at which he/she is able to maintain stability and optimal neuromuscular efficiency (coordinated movement) - Progresses through the program once mastery of the exercises in the previous level has been achieved while demonstrating intervertebral stability and lumbopelvic stability. Ex: client has appropriate lumbopelvic hip stability when able to perform functional movement patterns (squats, lunges, step-ups, single-leg movements, pressing, pushing etc) without excessive spinal motion (flexion, extension, lateral flexion, rotation, singly or in combination) **Critical that the program e designed to achieve the following functional outcomes in the following sequence: 1. Intervertebral Stability 2. Lumbopelvic Stability 3. Movement Efficiency**
Benefits of Cardiorespiratory Fitness
- Engaging in regular sustained physical activity over the lifespan is one of the most reliable predictors of death and disability. - An individual's CR fitness is one of the strongest predictors of morbidity and mortality - Poor CR fitness is related to a marked increase in risk of premature death from all causes, but especially cardiovascular disease - Improvement in CR fitness is related to a reduction in premature death from all causes
Abnormal Breathing Patterns Associated with Stress and Anxiety
- More Shallow breathing, using the secondary respiratory muscles more predominantly than the diaphagm (chest-breathing) causes overuse of secondary respiatory muscles - Respiratory muscles connect to the cervical and cranial portions of the body and play major role in posture in the HMS; Increased activity and excess tension may result in headaches, lightheadedness, and dizziness - Excess (short, shallow breaths) can lead to altered CO2 an O2 content of the blood and lead to feelings of anxiety that cause further excess breathing - Inadequate O2 and retention of metabolic waste within the muscles can create fatigued, stiff muscles - Inadequate joint motion of the spine and rib cage, as a result of improper breathing, causes joints to become restricted and stiff
If client declines appoint or purchase
-Remain professional and helpful -Thank client for participation in session -Get client's contact information -Ask to call client in a couple of weeks to check on program status -Send thank you card immediately -Schedule follow-up call in 14 day planner -Every 30 days send pertinent information about client's goals (from clippings in trade journals, fitness Web sites, and so forth) -Follow up on all tasks listed above -Keep record of all points of contact
Distribution Channels for PT Services
-online and phone coaching -youth sports groups and after school programs -boot-camps held at local parks, schools, or beaches -corporate wellness centers -sport training centers -senior centers
RDA and Acceptable Macronutrient Distribution Range of Protein
.8g/kg of bodyweight or .4g/lb; 10-35% of total caloric intake Sedentary adults .8g/kg or .4g/lb Strength athletes 1.2-1.7g/kg or .5-.8g/lb Endurance Athletes 1.2-1.4g/kg or .5-.6g/lb
The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
0-90 seconds
Number of recommended plyometric (reactive) exercises for clients training in Phase 1 Stabilization Endurance Training.
0-2
In a core training program, what is the number of core exercises recommended in Phase 2 of the OPT model?
0-4
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model.
0-60 seconds
Carbohydrates provide the body with
1 gram of this nutrient yields 4 calories and it provides the body with: Nutrition that other nutrients can't, satiety by keeping glycogen stores full and adding bulk to the diet, proper cellular fluid balance, maximizing cellular efficiency, proper blood sugar levels, if there is a consistent intake of low GI forms, spare protein for building muscle Body needs this nutrient because: They are the perfect and preferred form of energy, they constantly need to be replaced, causing a craving that must be satisfied, parts of the CNS rely exclusively on this nutrient, efficiently burn other nutrients
What are the acute variables for dynamic stretching?
1 set, 10 repetitions, 3-10 exercises
What is the recommended exercise selection for resistance training in the Power phase of the OPT model?
1 strength exercise superset with 1 power exercise
What is the amount of time active-isolated stretches should be held?
1-2 Seconds
What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model (in reference to resistance training).
1-2 minutes
What are the acute variables for active-isolated stretching?
1-2 sets, hold 1-2 seconds, 5-10 repetitions
What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model?
1-3 strength exercises per body part
Recommended Carbohydrate Consumption Prior to Exercise
1-4.5g/kg 1-4 hours prior to exercise
What is the repetition range for resistance training in Phase 4 of the OPT model?
1-5
What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?
1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets
What are the recommended repetitions for resistance training in Phase 5 of the OPT model?
1-5 reps strength and 8-10 reps power
What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT Model?
1-5 reps, 4-6 sets
Sliding Filament Theory Steps
1. A sarcomere shortens as a result of Z lines moving closer together 2. The Z lines converge as the result of myosin heads attaching to the actin filament and asynchronously puling (power strokes) the actin filament across the myosin, resulting in shortening of the muscle fiber
Advantages of Owning a Facility
1. Appeal to personalized clientele 2. Can be financially rewarding if proper business model is used 3. Networking and marketing tailored to target population
Common Force-Couple Relationships
1. Internal and external oblique - trunk rotation 2. Upper trapezius and the lower portion of the serratus anterior - upward rotation of the scapula 3. Gluteus maximus, quadriceps, and calf muscles - Hip and knee extension during walking, running, stair climbing 4. Gastrocnemius, peroneus longus, and tibialis posterior - plantarflexion at the foot and ankle complex 5. Deltoid and rotator cuff - shoulder abduction
Ten Steps to Success
1. Determine Desired Income (ex 40,000) 2. Determine weekly amount that must be earned to achieve desired income (40,000/50 = $800 weekly to account for vacation/sick time) 3. Determine number of sessions needed to meet weekly goal ($800/25(amount paid per hour) = 32 sessions) Also take current number of sessions and divide by number of current clients (ex 20 session/11 clients =1.82 number of sessions each client has per week 32 sessions/1.82 number of session each client has per week = 18 new clients needed to hit goal) 4. Determine Closing Percentage (how many people helped buy training packages/ number of people helped on floor example 5 people purchased sessions/ 60 people helped during shift in last 30 days = 8%) 5. Determine Timeframe Clients will be Acquired (need 7 more clients, so (18-11 from previous steps) wants to acquire 7 new clients in 3 weeks 6. Determine Potential Clients that need to be interacted with to gain clients within timeframe (ex 7/8% = 87.5, so need to interact with 87.5 clients over 3 weeks 87.5/3 = weekly goal of interacting with 30 members) 7. Determine number of clients to be contacted daily (weekly goal 30/5 shifts = 6 members per shift) 8. Determine number of clients to be contacted hourly (6 members per shift/ 3 hours on floor = 2 clients per hour (ie one member every 30 min) 9. Ask each member for contact information 10. Followup
Steps to Complete Sale when Client says Yes
1. Finish sales transaction 2. Schedule 1st appointment within 48 hours 3. Send a thank you card within 24 hours 4. Call to confirm before the first appointment 5. Go over client's goals again and briefly reiterate how he or she will achieve those goals 6. Congratulate client and acknowledge him/her for taking first step in achieving their goals
Upper Crossed Syndrome - Altered Joint Mechanics
1. Increased: Cervical Extension and scapular protraction/elevation 2. Decreased: Shoulder Extension and Shoulder External Rotation
Lower Crossed Syndrome - Altered Joint Mechanics
1. Increased: Lumbar extension 2. Decreased: Hip Extension
Circuit Training and CR Fitness
1. Is just as beneficial as traditional forms of cardiorespiratory exercise for improving/contributing to improved fitness levels 2. Resulted in higher postexercise metabolic rates as well as strength levels Traditional exercise training components (flexibility and CR fitness training) can be incorporated into circuit training
Disadvantages of Working as Independent Contractor
1. Not employed by club, therefore no benefits 2. Business and marketing not totally supported by club 3. Club may take percentage of session fees
Reason Sales are Lost
1. Not enough value in the sale 2. Insufficient rapport built makes client hesitant 3. PT didn't affirmatively ask for sale 4. Potential client can't afford to pay for service
Advantages to Working as Independent Contractor
1. PT may control schedule 2. In control of marketing and business practices 3. No overhead costs for building or ordinances
Name the five stages of change.
1. Precontemplation, 2. Contemplation, 3. Preparation, 4. Action, 5. Maintenance
Functions of the PNS
1. Provide connection for the nervous system to activate different effector sites (such as muscles for motor function) 2. Relay information from effector sites back to the brain via sensory receptors (sensory function) thus providing constant update on relation between body and the environment
Disadvantages of Owning a Facility
1. Responsible for overhead costs, local ordinances, taxes, hiring and firing staff, community networking, and client retention
Advantages of Working for Commercial Facility
1. Salemanship provides business learning opportunity 2. Provide in-house training in various areas (nutrition, sports training business etc 3. Pay rates structures on client retension with incentives and fitness professional's level of education 4. Updated equipment and exercise protocols
Disadvantages of Working for Commercial Facility
1. Selling my impose challenge with monthly and quarterly quotas 2. Pay rates may begin at lower level to motivate sales 3. Club dictates marketing and business practices
Stage II Interval Training
1. Start by warming up in zone one for 5-10min 2. Move into a 1 min interval in zone two; gradually inc workload to raise the HR up to zone two within the same minute. Once HR reaches zone two of maximal HR, maintain it for the rest of that minute. It might take 45 seconds to reach the HR, which means client will only be at the top end for 15 seconds before reducing the workload (speed, incline, or level) and returning to zone one. 3. After 1-min interval return to zone one for 3 min 4. Repeat this if the client has time and can recover back into the zone one range. **Most important part of interval training is to recover back to zone one between intervals**
Name three physiological considerations when training youth.
1. Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake as compared to adults. 2. Glycolytic enzyme production is insufficient to sustain bouts of high-intensity exercise. 3. Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes).
What are four questions that may help clients determine their long-term goals?
1. What do I want to accomplish in 6 months? 2. What do I want to accomplish in the next year? 3. What do I want to accomplish in the next 5 years? 4. What is my dream accomplishment?
What are the four steps in the model of verbal communication?
1. What speaker means 2. What speaker says 3. What listener hears 4. What listener thinks speaker means
Personal trainers have how much time to make a good first impression?
20 seconds
Pronation Distortion Syndrome - Altered Joint Mechanics
1. increased: knee adduction, knee internal rotation, foor pronation, and foot external rotation 2. decreased: ankle dorsiflexion and ankle inversion*
Number of repetitions per exercise that should be performed for dynamic stretching.
10 repetitions
What is the recommended protein intake for strength athletes?
1.2-1.7 g/kg (0.5-0.8 g/lb)
What is the recommended amount of carbohydrate to be ingested within 30 minutes of exercise in order to maximize recovery?
1.5 g/kg
Recommended Carbohydrate Consumption After Exercise
1.5g/kg within 30 min of completion
Safe Levels for Most Nutrients in supplements
100% of DV
Thoracic Vertebrae (Thoracic Spine T1-T12)
12 Vertebrae located in the upper and middle back and move with the ribs to form the rear anchor of the rib cage (they increase in size from top to bottom)
The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.
12-20 reps, 1-3 sets
Carbohydrate Consumption of this Amount consumed within an hour after exercise prevents muscle-protein breakdown resulting in a positive protein balance; thus leading to greater muscular gains
1g/kg or .5g per lb
The fluid loss of even _____ percent will adversely affect circulatory functions and decrease performance levels.
2
What is the recommended exercise selection and intensity for Phase 3 of the OPT model?
2-4 strength level exercises per body part, 75-85% intensity
What are the amount of CEUs required every two years to retain your credential as a NASM Certified Personal Trainer?
2.0
What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model?
2/0/2
What are the recommended repetition tempos for resistance training exercises in Phase 2 of the OPT model?
2/0/2 strength exercises and 4/2/1 stabilization exercises
The number of amino acids the body uses.
20
What is the number of contact hours of continuing education necessary for NASM CPT credential renewal?
20 hours, which equals 2.0 CEUs
Straight percentage equation for determining max heart rate.
220 - age
Number of Adults and Children with Diabetes
23.6 million children and adults have this condition in the US (7.8% of the population)
Risk for disease increases when an overweight person's BMI level is____.
25 or greater
What is the number of liters of water recommended for the average sedentary male?
3 liters
What is the recommended number of meals per day for someone with the goal of lean mass gain?
4-6
The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model?
3-5
What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model?
3-5 minutes
Resting Oxygen Consumption (VO2)
3.5mL of O2 per kilogram of body weight per minute or 1 MET
What is the intensity level for power exercises performed in Phase 5 of the OPT model?
30-45% of 1RM or up to 10% of body weight
Americans that are Obese (% and #)
34% = approx 72,000,000 of the population are:
What is the BMI range for a person who has a very high risk of disease?
35.0-39.99
How many calories are contained in 1 pound of body fat?
3500
The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model.
4/2/1
The daily recommended intake of fiber.
38 g for men; 25 g for women
How many calories are in one gram of a carbohydrate?
4 calories
Probability of Developing Cancer
44% men and 38% women
Recommended percentage of total caloric intake from carbohydrates.
45-65%
Lumbar Vertebrae (Lumbar Spine L1-L5)
5 Vertebrae located in the lower back. They are the largest in the spinal column, they support most of the body's weight, and are attached to many of the back muscles.
Percentage of Americans over 20yrs that are overweight
66%
ATPase Enzyme + ATP releases how much energy?
7.3kcal per unit of ATP
Average stroke volume of an adult.
70 mL
Percentage of intensity for resistance training in the second Phase of the OPT model.
70-80%
What is the recommended repetition range for resistance training in Phase 2 Strength Endurance of the OPT model?
8-12
Approximately, what percent recovery of ATP and PC will occur after 60 seconds?
85 to 90%
What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model?
85-100% intensity, 3-5 minutes rest
How many calories are in a gram of fat?
9
What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?
90 minutes
High blood pressure
>=140/90 mmHg on two or more days or are on BP control medications
Flexion
A bending movement in which the relative angle between two adjacent segments decreases
Metabolic Syndrome (Syndrome X)
A cluster of symptoms characterized by obesity, insulin resistance, hypertension and dyslipidemia, leading to an increased risk of cardiovascular disease; usually associated with obesity (especially abdominal, a high-fat diet, and a sedentary lifestyle
Peripheral Arterial Disease
A condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities; primary limiting factor for exercise is leg pain
Ostopenis
A decrease int he calcification or density of bone and reduced bone mass; ie BMD (bone mineral density) is lower than normal
Incomplete Protein
A food source that is low or lacking in one or more essential amino acid
Complete Protein
A food source that supplies all the amino acids in appropriate ratios
Torque
A force that produces rotation
Torque
A force that produces rotation; common unit is the newton-meter Nm; is applied so we can move our joints
Creatine
A legal supplement used by bodybuilder and athletes that is naturally synthesized in the human body from the amino acids methionine, glycine and arginine; in resting skeletal muscle 2/3s exists in a phosphorylated form that can rapidly regenerate ATP from ADP; can enhance certain types of brief high-intensity efforts; has been shown to increase muscle mass, strength and anaerobic performance
Lipids
A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols
Adenosine Diphosphate (ADP)
A high-energy compound occurring in all cells from which ATP is formed
Heart
A hollow muscular organ that pumps a circulation of blood through the body by means of rhythmic contraction
Saddle Joint
A joint that allows movement predominantly in two planes of motion (flexion and extension in the sagittal plane; adduction and abduction in the frontal plane) with some rotation to produce circumduction (circular motion) Example: Only the carpometacarpal
Key Predictors of Exercise Participation and Adherence
A large number of options for people to choose from A supportive, nurturing environment Convenient location Cost of membership and PT
Valsalva Maneuver
A maneuver in which a person tried to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth or nose as, for example, in lifting a heavy weight. It impedes the return of venous blood to the heart and thus raises BP
Drawing-in Maneuver
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
Muscular Endurance
A muscle's ability to contract for an extended period
Split-routine
A routine that trains different body parts on separate days
Glucose
A simple sugar manufactured by the body from carbs, fat, and to a lesser extent protein, which serves as the body's main source of fuel
Monosaccaharide
A single sugar unit, many of which are connected to make starches (the storage form of carbohydrate in plants) and glycogen (the storage form of carbohydrate in humans); they include glucose (blood sugar), fructose (fruit sugar), and galactose
Atrioventricular (AV) Node
A small mass of specialized cardiac muscle fibers located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrial node and directs them to the walls of the ventricles
Sinoatrial (SA)Node
A specialized area of the cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that dertermine the heart rate; often termed the pacemaker of the heart
Trait Anxiety
A stable personality trait; example a person new to exercise that has high trait anxiety will start off with high anxiety and continue to increase
Extension
A straightening movement in which the relative angle between two adjacent segments increases
Cardiorespiratory System
A system composed of the cardiovascular and respiratory systems
Cardiovascular System
A system composed of the heart, blood vessels, and blood that transports blood to the tissues of the body
Respiratory System
A system composed of the trachea, bronchi, alveoli, and the lungs
Respiratory System (Pulmonary System)
A system of organs that collect oxygen from the external environment and transport it to the bloodstream; it brings oxygen to the lungs and remove carbon dioxide from the lungs to the outside air
Carbohydrate Loading aka Glycogen Supercompensation
A technique used to increase muscle glycogen before an endurance event; it can nearly double glycogen stores increasing endurance potential in athletes
General Adaptation Syndrome
A term used to describe how the body responds and adapts to stress
Osteoclasts
A type of bone cell that removes bone tissue
Osteoblasts
A type of cell that is responsible for bone formation
Hinge Joint
A uniaxial joint allowing movement predominantly in only one plane of motion, the sagittal plane. Example: Elbow
calorie (lower case c)
A unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius
Peripheral Heart Action
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
Altered Muscle Length
Altered length tension relationships lead to what
Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise.
Agonists: Gluteus maximus, quadriceps; Synergists: Hamstring complex; Stabilizer: Transversus abdominis; Antagonist: Psoas
What three vitamins can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves.
A, D, B6
Scapular Protraction
Abduction of the scapulae (shoulder blades) away from the midline
Rate of Force Production
Ability of muscles to exert maximal force output in a minimal amount of time
Integrative Function
Ability of the nervous system to analyze and interpret sensory information to allow for proper decision making which produces an appropriate response
Neuromuscular Efficiency
Ability of the nervous system to recruit the correct muscles (agonists, antagonists, synergists, and stabilizers) to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the entire kinetic chain in all three planes of motion.
Sensory Function
Ability of the nervous system to sense changes in either the internal or external environment (such as stretch placed on a muscle (internal) or changing the surface you are walking on (external)
Flexibility
Ability to move a joint through its complete ROM. (the normal extensibility of all soft tissues that allows full ROM of a joint)
Scapular Retraction
Adduction of the scapulae (shoulder blades) toward the midline
Overactive Muscles if the Knees Move Inward During an OH Squat Assessment
Adductor Complex Biceps Femoris (Short Head) Tensor Fascia Latae Vastus Lateralis
During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?
Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis
Name the energy storage and transfer unit within the cells of the body.
Adenosine Triphosphate or ATP
A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined.
Adequate Intake
Physical Activity Guidelines for Americans for Health Benefits
Adults should accumulate 2 hours 30 min (150 min) of moderate-intensity aerobic activity (ie brisk walking) every week or 1 hour and 15min of vigorous-intensity aerobic activity (jogging/running) every week or an equivalent mix of mod and vigorous-intensity aerobic activity
Oxidative System (Aerobic System)
Aerobic system that uses substrates and O2 to produce energy; pyruvic acid is converted into Acetyl CoA; depending on some details, metabolism of 1 glucose molecule produces 30-40ATP
Stimulants (Caffeine)
Affect both physical function and mental state, and therefore athletes have attempted to get ergogenic benefits from their use; primarily affects the CNS, heart, and skeletal muscle Has been found to have ergogenic effects on well-trained athletes performing endurance exercise (>1hr) or high-intensity short-duration exercise lasting about 5 min, but not on sprint-type efforts lasting 90 seconds or less At a dose of 3-6mg per kg ingested 1 hour before exercise has the most effective response (210-420mg)
OH Press - Muscle Functions
Agonist/Prime Mover: Deltoid Synergist: Triceps Stabilizer: Rotator Cuff Antagonist: Latissimus Dorsi
Squat - Muscle Function
Agonist/Prime Mover: Gluteus Maximus, Quadriceps Synergist: Hamstring Complex Stabilizer: Transverse Abdominis Antagonist: Psoas
Row - Muscle Function
Agonist/Prime Mover: Latissiumus Dorsi Synergist: Posterior Deltoids/Biceps Stabilizer: Rotator Cuff Antagonist: Pectoralis Major
Chest Press - Muscle Functions
Agonist/Prime Mover: Pectoralis Major Synergist: Anterior Deltoid, Triceps Stabilizer: Rotator Cuff Antagonist: Posterior Deltoid
What are the 10 nonessential amino acids?
Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
Metabolism
All of the chemical reactions that occur in the body to maintain itself. It is the process n which nutrients are acquired, transported, used, and disposed of by the body
Conducting Airways
All the structures air travels through before entering the respiratory airways (nasal cavity, oral cavity, pharynx, larynx, trachea, right and left pulmonary bronchi, and bronchioles); they provide a gathering station for air and oxygen to be directed into the body; allow incoming air to be purified, humidified, and warmed or cooled to match body temperature
Vertebral Column
Allow humans to stand upright and maintain balance, and supports the head and arms while permitting freedom of movement; also provides attachment for many muscles, the ribs, and some of the organs and protects the spinal cord, which controls most bodily functions
Pivot Joint
Allow movement predominantly in one plane of motion (rotation, pronation and supination in the transverse plane) Example: Radioulnar
Blood Lipids
Also known as cholesterol and triglycertides, blood lipids are carried n the blood stream by protein molecules known as high-density (HDL) and low-density (LDL) lipoproteins
Muscle Imbalance
Alterations in the lengths of muscles surrounding a joint.
BMI is a good tool for what
Although not perfect this measurement is good for: Goal setting and comparison
Protein
Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen oxygen and usually sulfur and that have several essential biologic compounds; rarely used as energy (only in cases of starvation or on low-calorie diet ie negative energy balance)
Protein
Amino acids linked by peptide bonds; used to build and repair body tissues and structures, also involved in the synthesis of hormones, enzymes, and other regulatory peptides; can be used for energy if calories or carbohydrate are insufficient in the diet
Nonessential Amino Acids
Amino acids that can be manufactured by the body from dietary nitrogen and fragments of carbohydrate and fat
Underactive Muscles for Excessive Forward Lean During an OH Squat Assessment
Anterior Tibialis Gluteus Maximus Erector Spinae
Frontal Plane
An imaginary bisector that divides the body into front and back halves
Sagittal Plane
An imaginary bisector that divides the body into left and right halves
Give factors that affect protein requirements
An individual's daily exercise and physical activity levels, daily caloric consumption, body-composition goals, sports-performance goals
Force
An influence applied by one object to another, which results in an acceleration or deceleration of the object
Force
An influence applied by one object to another, which results in an acceleration or deceleration of the second object
Proprioceptively Enriched Environment
An unstable (yet controlled) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
Glycolysis
Anaerobic system that produces ATP through the breakdown of glucose or glycogen into glucose-6-phosphate; can only supply energy for 30-50 seconds; produces 2 ATP from breakdown of glucose (uses up 1ATP to breakdown glucose) and 3 ATP from breakdown of glycogen; most aerobic workouts place stress on this system over others; pyruvic acid becomes lactic acid
Examples of Complete Proteins
Animal sources, dairy, and meats
When assessing a client during a Single-leg Squat, from which vantage point should you view the client?
Anterior
Pronation Distortion Syndrome - Lengthened Muscles
Antrior Tibialis Posterior Tibialis Vastus Medialis Gluteus Medius/Maximus Hip External Rotators
Cancer
Any various types of malignant neoplasms, most of which invade surrounding tissues, may mestastasize to several sites, and are likely to recur after attempted removal and to cause death of the patient unless adequately treated
Pulse at the Radial Artery
Apply light pressure and count for 60 seconds if at rest; if exercising count for 6 sec and add a 0 to the end of the number you count
What are the two semi-essential amino acids?
Arginine and histidine
Osteoarthritis
Arthritis in which cartilage becomes soft, frayed, or thins out, as a result of trauma or other conditions; commonly affected joints include the hands, knees, hips, and spine
Rheumatoid Arthritis
Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft tissue, and extension of synovial tissue over articular cartilages that have become eroded; body's immune system attacks its own tissue (tissue in the joint organs) causing inflammatory response in multiple joint leading to pain and stiffness; commonly affected joints include the hands, feet, wrists, and knees; is characterized by morning stiffness lasting more than 1/2 hour which can be acute and chronic with eventual loss of join integrity
Name special consideration for training a client with arthritis.
Avoid heavy lifting and high repetitions, stay in pain-free ranges of motion, only use SMR if tolerated by the client, there may be a need to start out with just 5 minutes of exercise and progressively increase.
In order to become more aware of the calories they're consuming, what is the length of time clients should track their food intake?
At least one week
Name three diets that are considered very low carbohydrate diets; each contains less than 21% carbohydrates.
Atkins diet, Protein Power diet, Ketogenic diet
Tendons
Attach bones to muscles and produce movement by bending the skeleton at moveable joints
The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Autogenic inhibition
Static Stretching Summary
Autogenic inhibition or reciprocal inhibition is the mechanism of action; 1-3 sets held for 30 sec; examples gastocnemius/soleus kneeling hip flexor standing adductor and pectoral wall stretch
Avg Adult Blood Volume
Avg Adult - 4 to 6L
Name six special considerations for clients with hypertension.
Avoid heavy lifting and Valsalva maneuvers, don't let clients over grip 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 client slowly
Uncompromising Customer Service
Being unwavering in providing an experience and level of assistance that is rarely (if ever) experienced elsewhere
Talk Test Method
Belief that if a client is unable to carry on a conversation during exercise because they are breathing too hard, they are probably exercising at too high of an intensity level.
Circuit Training Stabilization Example
Ball DB Chest Press Ball DB Row Single-Leg Scaption Single-Leg Dumbbell Curl Ball DB Triceps Extension Step-up to Balance Rest
Strengthening Exercises for Excessive Forward Lean During an OH Squat Assessment
Ball Squat
Strengthening Exercises Low Back Arch During an OH Squat Assessment
Ball Squat Floor Bridge Ball Bridge
Daily Value (DV) %
Based on the how much the nutrient present in the food or supplement compares with approximate levels of recommended intake and is based on the highest amount if there is a difference between men and women)
Asking Permission
Before sharing pertinent information with a client you need to do this to make sure the client wants to hear it
Name the class of medication that decreases heart rate and blood pressure
Beta-blockers
Prehypertensive
Between 120/80 and 135/85 mmHg
What are the four skin-fold sites tested when using the Durnin-Womersley formula for body fat assessment?
Biceps, triceps, subscapular, iliac crest
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat.
Bioelectrical impedance
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.
Biomechanics
Name six functions that decrease as a result of dehydration.
Blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to skin
Kinetic Chain Checkpoints during Running LPHC
Body should have slight lean during acceleration; during max velocity, LPHC should be fairly neutral without excessive extension or flexion unless to reach for an object
Coccyx or Tailbone
Bottom of the spinal column. Consists of 3-5 bones that fuse together as an adult. Many muscles attach to this location
Central Nervous System (CNS)
Brain and spinal cord - Nervous system that is primarily responsible for coordinating activity of all parts of the body
Heavy Breathing
Breathing that requires the use of primary and secondary respiratory musles (diaphragm, intercostals, scalenes, sternocleidomastoid, and pectoralis minor)
Normal Resting State (Quiet) Breathing
Breathing that requires use of external intercostals and diaphragm
Unsaturated Fatty Acids
Broken into two groups Monounsaturated fatty acid - has one double bond in its carbon chain and Polyunsaturated - has more than one point of unsaturation and provide important essential fatty acids (fats that can't be manufactured by the body but are essential for health and functioning); they increase good cholesterol (HDL) and decrease risk of heart disease
What is a potential result of consuming an excessive amount of Vitamin D?
Calcification of blood vessels and eventually kidney, heart, and lung damage
Flexibility Exercises Excessive Forward Lean During an OH Squat Assessment
Calf Stretch Hip Flexor Stretch Ball Abdominal Stretch
Bodybuilding adjustments to caloric intake
Caloric intake must be continually lowered while exercise (cardio training, weight training, and posing) is increased
Close-ended (Directive) Questions
Can be answered with one word
Name some of the benefits of circumference measurements.
Can be used on obese clients, good for comparisons and progressions, good for assessing fat patterns and distribution, inexpensive, easy to record
B12 Deficiency in the Elderly and those avoiding Animal Consumption
Can impair mental and emotional state and is often mistaken as Alzheimer's Disease or other dementias
Open-ended (Nondirective) Questions
Can't be answered with a number, place, or yes or no; they require elaboration; very important for relationship building because they invite discussion about fears, barriers, failures, and successes
2nd Leading Cause of death in the US
Cancer is the ____ leading cause of death in the US
Essential Amino Acids
Cannot be manufactured (or are manufactured in insufficient amounts) by the body and must come from food sources or other exogenous source; there are 8 of these amino acids
Extensibility
Capability to be elongated or stretched.
What is the ultimate nutritional limiting factor for exercise performance?
Carbohydrate availability
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods.
Carbohydrates
What is the chief source of energy for all body functions and muscular exertions?
Carbohydrates
RQ 1.0
Carbs supply 100% of fuel for exercise
Red Blood Cells
Carry oxygen from the lungs throughout the body
Altered Reciprocal Inhibition
Caused by a tight agonist muscle: Decreases the neural drive to it's functional antagonist.
Joint Motion
Caused by muscles pulling on bones, bones can't actively push
Atherosclerosis
Caused by poor lifestyle choices (smoking, obesity, sedentary lifestyle); Buildup of fatty plaques in arteries that leads to narrowing and reduced blood flow thus leads to increased resistance and high blood pressure
What type of adaptations are seen with higher volume training?
Cellular adaptations
Medullar Cavity
Central space that runs down through center of diaphysis and contains fatty yellow marrow. Serves as a useful energy source
Place (Distribution)
Channels a product or service will go through to reach the customer
Long Bones
Characteristics of this type of bone include: Cylindrical shaft and irregular or widened ends Examples: Humerus and Femur
Short Bones
Characteristics of this type of bone include: Similar in length and width and appear somewhat cubical in shape Examples: Carpals of hand, tarsals of feet
Flat Bones
Characteristics of this type of bone include: Thin, protective, and provide attachment sites for muscles Examples: Scapulae, ribs, ilium, and cranial bones
Irregular Bones
Characteristics of this type of bone include: Unique shape and function Examples: Vertebrae, pelvic bones, and certain facial bones
Neurotransmitters
Chemical messengers that cross the neuromuscular junction (synapse) to transmit electrical impulses form the nerves to the muscle; they link the receptor sites on the muscle fiber specifically designed for their attachment
Arthritis
Chronic inflammation of the joints; is the leading disability among US adults and is associated with activity limitation, work disability, reduced quality of life, and high health care costs 21.6% of adults in US have it (46.4 million people)
Diabetes Mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins
Diabetes
Chronic metabolic disorder which impairs carbohydrate usage and enhances usage of fat and protein
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest between each exercise.
Circuit training system
Relative Intensity
Classification %VO2R or % HRR /% HRmax /RPE (6-20) Very Light <20/ <35 /<10 Light 20-39 /35-54 /10-11 Moderate 40-59 /55-69/ 12-13 Hard 60-84/ 70-89 /14-16 Very Hard ≥85 /≥90 /17-19 Maximal 100/ 100/ 20
Respiratory Airways
Collect channeled air coming from the conducting airways; at the end of the bronchioles sit the alveoli which are made up of alveolar sacs, that gasses such as O2 and CO2 are transported in and out of the bloodstream through
Human Movement System (HMS)
Combination and interrelation of the nervous, skeletal, and muscular systems that work together to produce movement
Dynamic ROM
Combo of flexibility and nervous system's ability to control the ROM efficiently. (Optimal Control of movement throughout a joint's entire ROM)
What information can be provided to the health and fitness professional by knowing the client's occupation?
Common movement patterns
Neural Activation
Communication link between the nervous system and the muscular system; the contraction of a muscle generated by neural stimulation
Nonverbal Communication
Communication of what someone is thinking and feeling reflected in their body language; often shows up in the face, such as small movements in the lips or a change in the eyes; other forms include appearance, posture, gestures, and body position
This type of support includes the availability of family, friends, and coworkers with whom clients can exercise.
Companionship support
A food that supplies all of the essential amino acids in appropriate ratios.
Complete protein
Respiratory Pump
Composed of skeletal structures (bones - steurnum, ribs, and vertebrae) and soft tissues (muscles) that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration
What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle?
Concentric
Perimysium
Connective tissue that surrounds the fascicles
Hypertension
Consistently elevated arterial blood pressure, which if sustained at a high enough level, is likely to induce cardiovascular or end-organ damage
Pattern Overload
Consistently repeating same pattern of motion, which may place abnormal stress on the body
Levers
Consists of a rigid bar that pivots around a stationary fulcrum (pivot point); in the human body the fulcrum is the joint axis, bones are the levers, muscles create the motion (effort) and resistance can be the weight of a body part, or the weight of an object (dumbbells or barbells)
Fluid Replacement Guidelines
Consume 14 to 22 ounces (1.75-2.75 cups) of fluid 2 hours before exercise, drink 6-12oz of fluid for every 15min of exercise, fluids should be cold because of more rapid gastric emptying, if exercise exceeds 60 min use of a sports drink (containing 8% carbs) can replace fluid and muscle glycogen stores, when exercising for less than 60 min water should be used, the goal is to replace sweat and urine loss, ingest 16-24oz of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary as in twice a day training
Name four nutritional guidelines for lean body mass gain.
Consume 4 to 6 meals per day, spread protein intake throughout day, take advantage of the post-workout window of opportunity to have protein and carbohydrates, don't neglect the importance of carbohydrate and fat intake
Name seven typical disordered eating patterns.
Consuming junk food, avoidance of specific foods, eating one meal per day, irregular eating patterns, food phobias, financial limitations affecting types of foods one can purchase, eating too much or too little protein or carbohydrates
Common Reasons Diets don't contain Adequate Nutrients
Consuming junk foods (nutrient-deficient); avoidance of foods from specific groups; eating only one major meal a day; irregular eating patterns (low-calorie diet one day; high-calorie the next); eating too much or too little protein or carbohydrate; food phobias and "picky" eating; financial limitations affecting access to a variety of wholesome foods
Cell body (Soma)
Contains a nucleus and other organelles including lysosomes, mitochondria, and Golgi Complex
Peripheral Nervous System (PNS)
Contains only nerves and connects the brain and spinal cord to the rest of the body - Nervous system that provides connection for nervous system to activate different effector sites such as muscles (motor function) and relay information from effector sites back to the bran via sensory receptors (sensory function) thus providing constant update on relation between the body and the environment
Myofilaments
Contractile components of muscle tissue that include actin (thin stringlike filaments) and myosin (thick filaments)
Summarizing
Conversational techniques that draw all important points of the conversation together and allow client to clarify what they said or how someone interpreted what they said; they show a greater depth listening throughout the conversation
Reflecting
Conversational techniques that express the purported meaning of what was just heard; rarely used in conversations but are subtle and powerful; they express caring and communicate understanding; makes sure listen understands what communicator is saying
Main Purpose of Running a Business
Create and Keep Loyal Customer Base or Following
Proprioception
Cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movements ie the body's ability to sense the relative position of adjacent parts of the body
Axon
Cylindrical projection from the cell body that transmits nervous impulses to other neurons or effector sites (muscles, organs) and provides communication from the brain and spinal cord to the rest of the body
Circuit Training Strength Example
DB Chest Press Machine Cable Row Seated DB OH Press Standing Barbell Curl Machine Triceps Pushdown Multiplanar Lunges Rest
Name five performance assessment tests.
Davies Test, Shark Skill Test, Push-up Test, Upper Extremity Strength Assessment, Lower Extremity Strength Assessment
Name two high carbohydrate diets. Both of these have a carbohydrate content of greater than 60%.
Dean Ornish diet and the Pritikin diet
Effects of Dehydration
Decreased blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to the skin Increased core temperature, heart rate, sodium retention, perceived exertion, use of muscle glycogen, and water retention Fluid loss of 2% of body weight will adversely affect the circulatory functions and decrease performance levels; if a regular daily pattern of exercise, water, and food consumption is followed, avg body weight will provide a good index of body's state of hydration
Underactive Muscles for Forward Head During the Pushing/Pulling Assessment
Deep Cervical Flexors
Upper Crossed Syndrome - Lengthened Muscles
Deep Cervical Flexors, Serratus Anterior, Rhomboids, Mid-Trapezius, Lower Trapezius, Teres Minor, and Infraspinatus
During a Pushing assessment, what are the probable underactive muscles when a client's head protrudes forward?
Deep cervical flexors
Which muscles would be lengthened in a client with upper crossed syndrome?
Deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, and infraspinatus
Type
Definintion: The type or mode of activity selected. Details: 3 criteris for an activity to be considered "aerobic" 1. Rhythmic in nature 2. Use large muscle groups 3. Be continuous in nature ex: running, jogging, walking, swimming, exercising on cardio equipement, or clycling
Eletromyography (EMG)
Definition: A procedure that measures the electrical conducting function of nerves in muscles. It is able to identify differences in muscle or muscle group activation when performing different movements or exercises. Details: EMG activity is increses during pelvic stabilization and transverse abdominis activation hen an abdominal drawing-in maneuver is initiated before activity. Transverse abdominis, when properly activated, creates tension in the thoracolumbar fascia, contributing to spinal stiffness and compresses the sacroiliac joint, increasing stability.
Flexibility
Definition: Ability to move a joint through its complete ROM. (the normal extensibility of all soft tissues that allows full ROM of a joint) Details: **Requires extensibility, which requires Dynamic ROM, which requires neuromuscular efficiency. So an integrated approach to flexibility training is required.**
Muscle Imbalance
Definition: Alterations in the lengths of muscles surrounding a joint. Details: Can be: Overactive (forcing compensation to occur) Underactive (allowing the compensation to occur) Caused by: Postural Stress, Emotional Distress, Repetitive Movements, Cumulative Trauma, Poor Training Technique, Lack of Core Strength, Lack of Neuromuscular Efficiency
Altered Reciprocal Inhibition
Definition: Caused by a tight agonist muscle: Decreases the neural drive to it's functional antagonist. Details: Ex: Tight Psoas (hip flexor) decreases the neural drive to the Gluteus Maximus (hip extensor) Alters force-couple relationships, produce synergistic dominance, and leads to development of faulty movement patterns, poor neuromuscular control, and arthrokinetic (joint) dysfunction
Bracing
Definition: Co-contraction of the global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum. Details: Commonly referred to as "bearing down" or tightening of the global muscles by consciously contracting them. The muscular endurance of global and local musculature, when contracted together, create the most benefit for those with LBP compared with traditional LBP training methods. Bracing focuses on global trunk stability, not on segmental vertebral stability, ie the global muscles given the proper endurance training, will work to stabilize the spine.
Golgi Tendon Organs
Definition: Located within the musculotendinous junction (point where muscles and tendons meet) and are sensitive to change in muscular tension and the rate of tension change. Cause muscles to relax when excited, which prevents the muscle from being placed under excessive stress, which could result in injury. Details: Prolonged stimulation of the Golgi Tendon Organ provides an inhibitory action to muscle spindles (located within the same muscle).
Muscle Spindles
Definition: Major Sensory Organ of the muscle. It prevents the muscle from stretching too far too fast. Details: It is sensitive to change in muscle length and rate of length change. When muscle on one side of the joint is lengthened (because of shortened muscle on the other side) the spindles of lengthened muscle are stretched. This transmits to the brain and spinal cord exciting the muscle spindles and causing muscle fibers of lengthened muscle to contract resulting in muscle spasms or tightness.
Self-Myofascial Release SMR
Definition: Stretching technique that focuses on the neural system and the fascial system in the body (or the fibrous tissue that surrounds and separates muscle tissue). Suggested before stretching and for cool-down. Details: Applying gentle force to adhesions (knots) alters the elastic muscle fibers from from a bundled position (which cause adhesions) into straight alignment with the muscle or fascia. The pressure applied by the implement (foam roll) will stimulate the Golgi Tendon Organ and create autogenic inhibition, decreasing muscle spindle excitation and releasing the tension (hypertonicity) of the underlying musculature. (ie gentle pressure (similar to massage) breaks up knots within the muscle and helps to release unwanted muscular tension) **Must be performed on a tender spot (which indicated the presence of muscle hypertonicity) for a minimum of 30 seconds to stimulate the Golgi Tendon Organ** Helps restore body to optimal functioning by resetting the proprioceptive mechanisms of the soft tissue. Suggested before stretching because breaking up adhesions can potentially improve tissue's ability to lengthen through stretching techniques. Appropriate during all phases of OPT Model
Dynamic Stretching details
Definition: The active extension of a muscle, using force production and momentum to move the joint through the full available range of motion. 1-2 sets of 10-15 repetitions using 3-5 dynamic stretches Details: Uses the concept of reciprocal inhibition to improve soft tissue extensibility. Ex: Prisoner squats, multiplanar lunges, single-leg squat touchdowns, tube walking, and medicine ball lift and chop -Suggested for warm-up before athletic activity, as long as no postural distortion patterns are present. If imbalances exist, SMR and static stretching of overactive/tight muscles should come first. Client should have good levels of tissue extensibility, core stability, and balance capabilities before an aggressive dynamic stretching program is implemented.
Autogenic Inhibition
Definition: The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. **One of the main flexibility training principles** Details: Ex - Static stretching: created tension in the muscle which stimulates the Golgi Tendon Organ, this overrides the muscle spindle activity in muscle being stretched, causing relaxation in overactive muscle and allowing for optimal lengthening of the tissue. (Hold for 30 sec to activate Golgi Tendon Organ)
Static Stretching
Definition: The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds. Details: Holding the stretch for a prolonged period activates the Golgi Tendon Organ and produces an inhibitory effect on the muscle spindles (autogenic inhibition), which allows the muscle to relax and provides for better elongation of the muscle. Contracting the antagonist during the stretch can reciprocally inhibit the muscle being stretched, allowing it to relax and enhancing the stretch. -Suggested for pre-activity warm-up and cool-down. Can be used to decrease overactivity of tight muscles and increase range of motion. After activity they are used to reset muscles back to their optimum length.
Arthrokinetic Dysfunction
Definition: a biomechanical and neuromuscular dysfunction leading to altered joint motion. (Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint) Details: Can be caused by altered length-tension relationships and force-couple relationships which affect the joint and cause poor movement efficiency
Relative Flexibility
Definition:Tendency of the HMS to seek the path of least resistance during functional movement patterns Details:Ex: externally rotating feet during squat in order to get to proper depth. Which is a way to compensate for lack of flexibility at the ankle for proper dorsiflexion.
Active-Isolated Stretching
Defnition: The process of using agonists and synergists to dynamically move the joint into a range of motion. Each stretch is performed 5-10 times and held for 1-2 second each. Details: This form of stretching increases motorneuron excitability, creating reciprocal inhibition of the muscle being stretched. Ex: the active biceps femoris stretch: the quadricep extends the knee enhancing the biceps femoris by increasing the length of the biceps femoris and contraction of the quadriceps causes recipriocal inhibition of the hamstring complex (ie decreased neural drive and muscle spindle excitation of the hamstring complex), which allow it to elongate. -Suggested for pre-activity warm-up (such as before a sports competition or high-intensity exercise) as long as no postural distortion patterns are present. If muscle imbalances are present, SMR and static stretching should be performed first.
Which muscle synergies (muscle groups) are primarily used in a Shoulder Press?
Deltoid, rotator cuff, trapezius
Periosteum
Dense membrane composed of fibrous connective tissue that closely wraps (invests) all bone, except that of the articulating surfaces in joints, which are covered by a synovial membrane
Sliding Filament Theory
Describes how thick and thin filaments within the sarcomere move past one another, shortening the entire length of the sarcomere and thus shortening the muscle and producing force
Stage II Cardiorespiratory Training
Designed for clients with low-to-moderate CR fitness levels who are ready to begin training at higher intensity levels. Focus is on inc workload (speed, incline, and level) in a way that will help the client alter HR in and out of zone one and zone two Helps increase the cardio respiratory capacity needed for the workout styles in the strength of the OPT model
Stage 1 Cardiorespiratory Training
Designed to help improve CR fitness levels in healthy sedentary clients using a HR 65 to 75% of HRmax or 12-13 RPE (zone one) If using talk test - client should be able to hold a conversation throughout the workout Clients should start slow and work up to 30-60 min of continuous exercise in zone one (may start at 5 min or reduce HR% to the general health activity recommendations in Table 8.6) When client can maintain zone 1 HR for at least 30 min two to three times per week, they are ready for zone two *Helps clients better meet the muscular endurance demands of the stabilizaiton level of training in the OPT model
Active Flexibility
Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition. Allows for the agonist and synergists to move a limb through a full ROM while the functional antagonist are being stretched. Uses SMR and active-isolated stretching techniques. Strength Level (Phases 1,2, and 3) of the OPT Model
Corrective Flexibility
Designed to increase ROM, improve muscle imbalances, and correct altered join motion. Includes: A. Self-myofascial Release (SMR) - uses the principle of autogenic inhibition to cause muscle relaxation B. Static Stretching - can use either autogenic inhibition or reciprocal inhibition to increase muscle length (depending on how stretch is performed) Stabilization Level (Phase 1) of the OPT Model
Periodization
Division of a training program into smaller, progressive stages
Functional Flexibility
Designed to increase flexibility with optimal neuromuscular control. (Only should be used once clients have demonstrated adequate control over motions to prevent injury.) Uses SMR and dynamic stretching. Dynamic stretching requires integrated, multiplanar soft tissue extensibilit, with optimal neuromuscular efficiency, through the full ROM, or essentially movement without compensation. Regress to active or corrective flexibility if compensations are present. Exercises that increase multiplanar soft tissue extensibility and have high levels of neuromuscular demand are preferred, because risk or injury dramatically increases if soft tissue is not extensible through full ROM. Power Level (Phase 5) of the OPT Model or Before an Athletic Competition
Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein
Diabetes
Name the muscles involved in respiratory inspiration.
Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor
Represents the pressure within the arterial system when the heart is resting and filling with blood.
Diastolic blood pressure
Values that provide guidelines for what constitutes an adequate intake of a nutrient, these values are designed to estimate the nutrient needs of healthy people in various age groups and of both sexes.
Dietary reference intake
A substance that completes or makes an addition to daily dietary intake.
Dietary supplement
Type of questions that can be answered with one word.
Directive questions
Scapular Depression
Downward (inferior) motion of the scapulae
Nutritional Guidelines for Altering Body Composition for Lean Body Mass Gain
Eat 4-6 meals a day (insulin response to a meal stimulates protein synthesis), spread protein intake throughout the day to take advantage of the previous tip, keep in mind the postworkout window of opportunity (ingestion of protein and carbs within 90 min of a workout will increase recover and protein synthesis, maximizing gains (most easily accomplished with a meal replacement formula that can be absorbed quickly owing to being predigested vs food that may take several hours to digest and absorb missing the window), do not neglect the importance of carbohydrate and fat (it takes more than protein to increase lean body mass)
What muscle action develops tension while lengthening and prevents resistance from accelerating in an uncontrolled manner?
Eccentric
Negative effects of Caffeine
Effects include: Insomnia, nervousness, nausea, rapid heart and breathing rates, convulsions, and increased urine production, headache, chest pain, and irregular heart rhythm
Chronic High-Protein Diets can lead to
Effects of this type of diet include: Higher intake of saturated fat and low fiber intake, increased urea production, decreased glycogen stores, and possible dehydration
The premise on which all buying decisions are based.
Emotion
Type of support expressed through encouragement, caring, empathy, and concern.
Emotional support
Epiphysis (Epiphyses)
End of long bones, which mainly composes of cancellous bone, and houses much of the red marrow involved in blood cell production. Are primary sites for bone growth, and during growth periods can be vulnerable to injury
Distal
Positioned farthest from the center of the body, or point of reference
ATPs needed for Muscle Contraction
Energy is used to form the myosin-actin cross-bridges that facilitate muscle contraction. One cycle of cross-bridges uses 2 ATPs; if all ATP is depleted, no energy to break the connection between cross-bridges and actin sites and the muscle goes into rigor
What are five things the body needs fats for?
Energy, cellular structure and membrane function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells
What are three goals of Phase 5 Power Training of the OPT model?
Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production
What are some benefits of kettlebell training?
Enhanced athleticism, coordination, and balance; increased mental focus and physical stamina; increased oxygen uptake; increased total-body conditioning; recruitment of the posterior chain; increased core stability and muscular endurance; increased strength and power; improved grip strength; increased metabolic demands and caloric expenditure
Rate of Force Production
Enhanced performance during functional activities emphasizes the ability of muscles to exert maximal force output in a minimal amount of time.
Muscular Hypertrophy
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
A layer of connective tissue that is underneath the fascia, and surrounds the muscle.
Epimysium
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
Estimated Average Requirement
How often does a NASM CPT need to renew their credentials?
Every 2 years
Atmospheric Pressure
Everyday pressure in the air
Name the condition in which delaminated protein is stored as fat.
Excess protein intake
Overtraining
Excessive frequency, volume, or intensity of training, resulting in fatigue (also can be caused by lack of rest and recovery)
Name the systems of the human movement system (kinetic chain).
Nervous system, muscular system, skeletal system
The process created to produce internalized experiences to support or enhance exercise participation
Exercise imagery
Steady-state Exercise
Exercise performed at a constant pace (intensity)
Core Power Training
Exercises are designed to improve the rate of force production of the core musculature. These forms of exercise prepare an individual to dynamically stabilize and generate force at more functionally applicable speeds.
Core Power Training
Exercises are designed to improve the rate of force production of the core musculature. These forms of exercise prepare and individual to dynamically stabilize and generate force at more functionally applicable speeds. Ex: Rotation Chest Pass, Ball Medicine Ball (MB) Pullover, Front MB Oblique Throw, Soccer Throw
Balance-Power Exercises
Exercises designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position, as well as high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.
Core-stabilization Training
Exercises involve little motion through the spine and pelvis, and are designed to improve neuromuscular efficiency and intervertebral stability. Focus is on drawing-in and then bracing during the exercises.
Core-stabilization Training
Exercises involve little motion through the spine and pelvis, and are designed to improve neuromuscular efficiency and intervertebral stability. Focus is on drawing-in and then bracing during the exercises. Ex: Marching, Floor Bridge, Floor Prone Cobra, Prone iso-ab Clients would spend approx. 4 weeks training at this level
Core Strength Training
Exercises involve more dynamic eccentric and concentric movements of the spine throughout the full ROM while clients perform drawing-in and bracing. Specificity, speed, and neural demands are progressed in this level.
Core Strength Training
Exercises involve more dynamic eccentric and concentric movements of the spine throughout the full ROM while clients perform drawing-in and bracing. Specificity, speed, and neural demands are progressed in this level. These exercises improve dynamic stabilization, concentric strength (force production), eccentric strength (force reduction), and neuromuscular efficiency of the entire kinetic chain. Ex: Ball Crunch, Back Extensions, Reverse Crunch, Cable Rotations Clients would spend approx. 4 weeks training at this level
Plyometric (Reactive or Jump) Training
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Balance-Strength Exercises
Exercises that involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion. Movements require dynamic control in mid-range of motion, with isometric stabilization at the end-range of motion.
Balance-Stabilization Exercises
Exercises that involve little joint motion; instead they are designed to improve reflexive (automatic) joint stabilization contractions to increase joint stability.
What is one of the greatest contributions made by dietary complex carbohydrates that is also associated with a lower incidence of heart disease and certain types of cancer?
Fiber
Vitamins A, D, and E
Expressed on supplement labels as international units (IUs)
Emotional Support
Expressed through encouragement, caring, empathy, and concern; examples praising client for their efforts, encouraging clients to work harder, and sympathizing with a client when they complain about sore muscles; enhances self-esteem and reduces anxiety (can come in the form of affirmations)
What relevant information can you learn about a client based on their occupation and movement capacity?
Extended periods of sitting, repetitive movements, dress shoes, mental stress
Hyperextension
Extension of a joint beyond the normal limit of ROM
Cystic Fibrosis
Genetic disorder characterized by excessive mucus production
RQ .7
Fat supply 100% of fuel for metabolism
Name the macronutrient responsible for acting as transport for vitamins A, D, E, and K.
Fats
Satiety
Feeling of fullness
What positional guidelines do you give a client who is setting up for an Overhead Squat assessment?
Feet shoulder-width apart and pointed straight ahead; foot and ankle complex in a neutral position; arms raised overhead, with elbows fully extended
Compensations observed during the Overhead Squat assessment from the anterior view.
Feet turn out and knees move inward
Soluble Fiber
Fiber dissolved by water and forms a gel-like substance in the digestive tract; it moderates blood glucose levels and lowers cholesterol; good sources include: oats, oatmeal, legumes (peas, beans, lentils) barley, and many uncooked fruits and vegetables (especially oranges, apples, and carrots)
Insoluble Fiber
Fiber that doesn't dissolve in water and passes through the digestive tract close to its original form; it reduces the risk and occurrence of colorectal cancer, hemorrhoids, and constipation; most come from the bran layers of cereal grains
Intervertebral Discs
Fibrous cartilage in between vertebrae that act as shock absorbers and allow the back to move.
Ligaments
Fibrous connective tissues that connect bone to bone and provide static and dynamic stability as well as input to the nervous system (proprioception), guidance, and the limitation of improper joint movement.
White Blood Cells
Fight Infection
End-diastolic Volume (EDV)
Filled volume of the ventricle before a contraction; is about 120mL of blood
Cervical Vertebrae (Cervical Spine C1-C7)
First seven vertebrae starting at the top of the spinal column that form flexible framework and provide support and motion for the head
Depressions
Flattened or indented portions of bone, which can be muscle attachment sites. Common one is called a fossa. Example: Supraspinatus or infraspinatus fossa located on the scapulae (shoulder blades) Another one is classed a sulcus. A groove in a bone that allows soft tissue (tendons) to pass through. Example: The intertubercular sulcus located between the greater and lesser tubercles of the humerus (upper arm bone); commonly known as the groove for the biceps tendon
Strengthening Exercise for Shoulder Elevation During the Pushing/Pulling Assessment
Floor Cobra Ball Cobra
Strengthening Exercises for Arms Fall Forward During an OH Squat Assessment
Floor Cobra Ball Cobra Squat to Row
Blood
Fluid that circulates in the heart, arteries, capillaries, and veins, carries nutrients and oxygen to all parts of the body, and also rids the body of waste products
Synovial Fluid
Fluid that resembles egg whites that works much like engine oil; it is secreted within the joint capsule from the synovial membrane and lubricates joint surfaces to reduce excessive wear and to nourish the cartilage cells that line the joint
Factors Affecting Flexibility
Genetics, Connective Tissue Elasticity, Composition of tendons or skin surrounding a joint, joint structure, strength of opposing muscle groups, previous injuries or existing medical issues, sex, age, activity level, repetitive movements (pattern overload)
Isotonic Muscle Contraction
Force is produced, muscle tension is developed, and movement occurs through a given range of motion
Joints
Formed by one bone that articulates with another bone
Aerobic Activity Recommendations
Frequency - at least 5 days per week Intensity - 40% to <60% VO2R or 55% to 70% HR max Time - 150 min per week Type - Moderate-intensity aerobic activity (ie brisk walking) Enjoyment - initially choose endurace activities that require minimal skill or physical performance F - at least 3 days per week I - >=60% VO2R or > 70% HRmax T- 75 min per week T- Vigorous-intensity aerobic activity (ie jogging or running) E - initially choose vigorous-intensity endurace activities that require minimal skill or physical performance F - 3-5 days per week Combination of Moderate and Vigorous Intensity. Any combination of moderate and vigorous aerobic (cardiorespiratory fitness) activities
This movement primarily occurs from side to side, as if there were a wall in front of and behind the body."
Frontal plane movements
Neuron
Functional unit of the nervous system that provides the nervous system's ability to communicate internally with itself and externally with the outside environment
What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion
Gastrocnemius and soleus
Lower Crossed Syndrome - Shortened Muscles
Gastrocnemius, Soleus, Hip Flexor Complex, Adductors, Latissimus Dorsi, and Erector Spinae
Pronation Distortion Syndrome - Shortened Muscles
Gastrocnemius, Soleus, Peroneals, Adductors, Iliotibial Head, Hip Flexor Complex, and Biceps Femoris (Short Head)
Name the short muscles associated with lower crossed syndrome.
Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, and erector spinae
Dendrites
Gather information from other structures and transmit it back to the neuron
Left Atrium
Gathers oxynegated blood pumped to the heart by the lungs
Subjective Information
General and medical history; occupation, lifestyle, medical, and personal information
Posterior Lobe of the Pituitary Gland
Gland that secretes Antidiuretic hormone or ADH (to increase absorption of water into the blood by the kidneys) and oxytocin (to contract the uterus during childbirth and stimulate milk production)
Intermediate Lobe of the Pituitary Gland
Gland that secretes Melanocyte-stimulating hormone (to control skin pigmentation)
Anterior Lobe of the Pituitary Gland
Gland that secretes growth hormone, prolactin (to stimulate milk production after giving birth), adrenocorticotropic hormone or ACTH (stimulates the adrenal gland), thyroid-stimulating hormone or TSH (to stimulate the thyroid gland), FSH follicle-stimulating hormone (regulates development, growth, pubertal maturation and reproductive processes of the body), and luteinizing hormone or LH (to stimulate the ovaries and testes)
Types of Synovial Joints
Gliding (Plane), Condyloid (Condylar or Ellipsoidal), Hinge, Saddle, Pivot, and Ball-and-Socket
Name the process in which amino acids are used in energy production. It occurs when the body is in a negative energy balance.
Gluconeogenesis
Name three monosaccharides.
Glucose, fructose, and galactose
Underactive Muscles if Knees Move Inward During the OH Squat Assessment
Gluteus Medius/Maximus Vastus Medialis Oblique (VMO)
Name the muscle that is responsible for concentrically accelerating hip extension and external rotation.
Gluteus maximus
Which muscles have decreased neural control once a client has had an ankle sprain?
Gluteus maximus and gluteus medius
During an Overhead Squat assessment, what are the probable underactive muscles when a client's low back arches?
Gluteus maximus, hamstring complex, intrinsic core stabilizers
What are the probable underactive muscles when a client's knees move inward during an Overhead Squat Assessment?"
Gluteus medius/maximus, vastus medialis oblique
The energy pathway used in moderate to high intensity activities that can only be sustained for 30 to 50 seconds.
Glycolysis
Product Goals
Goal based on desired outcome (example losing 10lbs), less effective than process goals, because the client often does not have much control on reaching the goal
What are possible injuries associated with lower crossed syndrome?
Hamstring complex strain, anterior knee pain, low back pain
Peak VO2 Method
Gold standard for measurement of cardiorespiratory fitness is VO2max or the maximal volume of oxygen per kilogram body weight per min. (max amount of oxygen someone can use during intense exercise) Is impractical to measure because requires max effort and sophisticated equipment to monitor client's ventilation response (O2 consumed and CO2 expired). Submax tests have become popular for PTs to estimate VO2max
Receptors sensitive to change in tension of the muscle and the rate of that change.
Golgi tendon organs
What are three things that clients should have established prior to incorporating dynamic stretching into their exercise program?
Good levels of tissue extensibility, core stability, and balance capabilities
Examples of Incomplete Proteins
Grains, legumes, nuts, seeds, and other vegetables (Barley, cornmeal, oats, buckwheat, pasta, rye, wheat, beans, lentils, dried peas, peanuts, chickpeas, soy products, sesame seeds, sunflower seeds, walnuts, cashews, pumpkin seeds, and other nuts)
Group Exercise Participants with a Socially Supportive Leadership Style experienced
Greater Self-Efficacy, more energy and enthusiasm, less social physique anxiety, more enjoyment of the class and the ability to try new things, and greater confidence
What blood pressure reading defines hypertension?
Greater than or equal to 140/90
Fascicle
Grouping of muscle fibers that house myofibrils
Muscle Synergies
Groups of muscle that are recruited by the central nervous system to provide movement
Muscle Synergies
Groups of muscles that are recruited by the CNS to provide movement; it simplifies movement by allowing muscles and joints to operate as a functional unit; through practice and proper movement patterns (proper exercise technique) they become more fluent and automated
Peak Maximal Heart Rate
HRmax = (220-age) Shouldn't be used as an absolute due to large margin of error
Lower Crossed Syndrome - Possible Injuries
Hamstring Complex Strains, Anterior Knee Pain and Low-Back Pain
Kinetic Chain Checkpoints during Running Head
Head should remain in line with the LPHC and LPHC should be in line with legs; head and neck should not compensate and move into extension unless necessary to track an object (such as a ball) as this can affect position of LPHC (pelvo-ocular reflex)
Upper Crossed Syndrome - Possible Injuries
Headaches, Biceps Tendonitis, Rotator Cuff Impingement, Thoracic Outlet Syndrome
Name possible injuries associated with upper crossed syndrome.
Headaches, bicep tendonitis, rotator cuff impingement, and thoracic outlet syndrome
What is the level that a client is instructed to squat to when performing the Overhead Squat assessment?
Height of a chair
Platelets
Help with clotting
Core Training Benefit
Helps an individual gain neromuscular control, stability, muscular endurance, strength, and power of the core.
Overactive Muscles for Low Back Arch During an OH Squat Assessment
Hip Flexor Complex Erector Spinae Latissimus Dorsi
Overactive Muscles for Low Back Arches During the Pushing/Pulling Assessment
Hip Flexors Erector Spinae
Gluteus Maximus, quadriceps, and calf muscles
Hip and knee extension during walking, running, and stair climbing
During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches?"
Hip flexor complex, erector spinae, latissimus dorsi
What is the correct tempo for plyometric-stabilization exercises
Hold landing for 3-5 seconds
The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.
Horizontal loading
Epinephrine (AKA Adrenaline)
Hormone produced by the adrenal glands (situated on top of the kidneys) that helps prepare body for activity; is a part of the body's stress response (fight or flight).
Growth Hormone
Hormone released by the pituitary gland and the nearby hypothalamus; is stimulated by estrogen, testosterone, deep sleep, and vigorous exercise; is an anabolic hormone (responsible for development through childhood up until puberty); also increase the development of bone, muscle tissue, and protein synthesis; increases fat burning, and strengthens the immune system
Thyroid Hormone
Hormone responsible for human metabolism and is regulated by the pituitary gland; responsible for carbohydrate, protein, and fat metabolism, basal metabolic rate, protein synthesis, sensitivity to ephinephrine, HR, breathing rate, and body temperature
Insulin
Hormone that helps regulate energy and glucose metabolism in the body; elevated levels of glucose cause cells in the liver, muscle, and fat tissue to take up the glucose from the blood, storing it as glycogen in the liver and muscle
Cortisol
Hormone that is referred to as a catabolic hormone (associated with tissue breakdown) that is secreted during time of stress (exercise) by the adrenal glands; serves to maintain energy supply through the breakdown or carbs, fats, and proteins
Testosterone
Hormone that plays fundamental role in growth and repair of tissue and is indicative of an anabolic (tissue-building) training status
Glucagon
Hormone that regulates blood glucose levels; it raises blood glucose levels by triggering the release of glycogen stores from the liver (which the liver converts back into glucose) and releasing glucose back into the bloodstream to counteract drop in glucose levels hours after a meal or after physical activity
Leverage
How far a weight is from the joint when being moved; further away from joint = less force closer to joint= more force being able to be applied by the muscles
Magnitude of Force
How much force is applied to an object
Motor Control
How the CNS integrated internal and external sensory information with previous experiences to produce a motor response; is the study of posture and movements with the involved structures and mechanisms used by the CNS to assimilate and integrate sensory information with previous experiences; is concerned with what CNS structures are involved with motor behavior to produce movement
Motor Control
How the central nervous system integrates internal and external sensory information with previous experience to produce a motor response
What is the resistance training adaptation yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?
Hypertrophy
Epinephrine (AKA Adrenaline) Physiological Effects
Hypothalamus (part of the brain) triggers the adrenal glands to secrete more of this hormone which has the following physiological effects that will help sustain exercise activity: increases HR and stroke volume; elevates blood glucose levels; redistributes blood to working tissues; and opens the airways
Epimysium
Innermost layer of connective tissue that that is underneath the fascia and surrounds the muscle; is connected to bone and help form the muscle's tendons
All or Nothing Law
If a stimulus is strong enough to trigger an action potential, then it contract maximally and will spread through the whole length of the muscle fiber; if not strong enough there is no action potential and will not contract at all
Iron
If a supplement contains 100% of DV it contains an amount that is equal to the RDA for women, and more than twice the RDA for men; the UL is only a little over twice the DV and the Guidance Level is 1 milligram less than the DV
Vitamin A Adverse Effects of Overconsumption
If present in a supplement only as a retinol rather than a carotene, should be less than 100% of the DV If consuming a supplement with 100% DV it contains more than twice the RDA for women, only half the UL and equal to the Guidance Level High intake or retinol but not B-carotene is associated with increased incidence of hip fracture in older women and excess intake at conception and during early pregnancy increases risk of birth defects
Zinc
If supplement contains 100% of the DV it contains an amount that is twice the RDA for women, the UL is just a little over twice the DV, and the SUL is a little less than twice the DV
Importance of Training the Stabilization Systems Properly
If the movement systems is strong but the local stabilization system is weak, the kinetic chain senses imbalance and forces are not transferred or used properly. This leads to compensation, synergistic dominance, and inefficient movements. Ex: Performing a squat, lunge, or OH Press with excessive spinal extension. A weak core is a fundamental problem that causes inefficient movement and can lead to predictable patterns or injury. This results in lack of stabilization and unwanted motion of the individual vertebrae, thus inc forces throughout the LPHC that may result in Low-back pain (LBP) and injury. Must train from the inside out ie: Local Stabilization - Global Stabilization - Movement System in order to decrease the chance of imbalance and forces not being transferred properly
Transverse Plane
Imaginary bisector that divides the body into top and bottom halves
Ideas to Keep in Mind when Communicating Info to a Client
Imposing information on a client is likely to provoke resistance; PTs sometimes have information they think will be beneficial to a client's success, but, it is important to ask permission, particularly if client has not asked for the information; provide information by using examples of work with other clients (ie this is what some clients have found helpful); give permission for clients to disagree/disregard advice; provide a menu of options
Altered Arthrokinematics
Improper joint motion is also termed
Altered Force-Couple Relationship
Improper recruitment patterns of muscles are termed
Name six benefits of vibration training.
Improved circulation and cardiovascular function, alleviation of muscle soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being
Exercise Benefits for those with Cancer
Improves exercise tolerance, reduces cellular risks associated with this disease, and improved quality of life
Free Fatty Acids (FFA) Use
In the presence of high concentrations of these, the body will favor their use as energy decreasing glucose oxidation and glycogen synthesis and inhibiting glucose transport; resulting in elevated blood sugar levels (hyperglycemia); insulin will be elevated leading tot he conversion of excess blood sugar to other products such as glycoproteins and fatty acids
Risks of Hypertension
Inc risk of stroke, cardiovascular disease, chronic heart failure, and kidney failure
Companionship Support
Includes availability of family, friends, and coworkers with whom clients can exercise; provides positive feelings and may distract people from negative exercise-related feelings such as fatigue, pain, and boredom; provides a sense of camaraderie and accountability
A food source low or lacking in one or more of the essential amino acids.
Incomplete protein
What are three goals of Phase 4 Maximal Strength Training of the OPT model?
Increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force
What are two methods of progression in the Power level of the OPT model?
Increase speed and load
What are two methods of progression in the Maximal Strength Training level of the OPT model?
Increase volume and load
Benefits and Effects of a Warm-up
Increased heart and respiratory rate, increased tissue temperature, and increased psychological preparation for bouts of exercise Inc HR and Respiratory rate - increases CR system's capacity to perform work, inc blood flow to active muscle, and inc oxygen exchange capacity Inc tissue temp - inc rate of muscle contraction, inc efficiency of opposing muscle contraction and relaxation, inc metabolic rate, inc the soft tissue extensibility Inc psychological preparation - inc the mental readiness of a client
Name the altered joint mechanics associated with lower crossed syndrome.
Increased lumbar extension and decreased hip extension
Name benefits of suspension body-weight training.
Increased muscle activation, low compressive loads to the spine, increased performance, potential increase in caloric expenditure, improvements in cardiovascular fitness
What adaptations occur from high volume training?
Increased muscle cross-sectional area, improved blood lipid serum profile, and increased metabolic rate
Name three low-volume high-intensity training adaptations.
Increased rate of force production, increased motor-unit recruitment, increased motor-unit synchronization
Risks of Overly Restrictive Diets
Increased risk of malnutrition, poor energy and inability to complete the essential fitness program, a behavioral "pendulum" swing - an inability to reintroduce "forbidden foods" in a moderate manner, many patients on VLCD for 4-16weeks report fatigue, constipation nausea, or diarrhea (people that are obese, especially women, have higher risk of gallstones, and they are even more common during rapid weightloss)
What are the risks of following an overly restrictive (very low calorie) diet?
Increased risk of malnutrition; poor energy; behavioral ''pendulum'' swings; minor side effects: fatigue, constipation, nausea, and diarrhea; major side effects: gallstone formation
What are the altered joint mechanics associated with pronation distortion syndrome?
Increased: Knee adduction and internal rotation, foot pronation and external rotation; Decreased: Ankle dorsiflexion and inversion
Pyramid
Increasing or decreasing weight with each set
What is the means of progressing clients in Phase 2 of the OPT model?
Increasing proprioceptive demand, volume, intensity or by decreasing rest periods.
Name the four primary areas of focus in Phase 1 Stabilization Endurance Training.
Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination
What is the means of progressing clients in Phase 5 of the OPT model?
Increasing the speed of the movement or the load used
The Davies test is contraindicated for which group of people?
Individuals lacking shoulder stability
Low Risk
Individuals with no signs or symptoms of cardiovascular, pulmonary, or metabolic disease and have <= 1 cardiovascular disease risk factors
Moderate Risk
Individuals with no signs or symptoms of cardiovascular, pulmonary, or metabolic disease but have >=2 cardiovascular disease risk factors
High Risk
Individuals with one or more signs or symptoms of cardiovascular, pulmonary, or metabolic disease
Underactive Muscles for Low Back Archs During the Pushing/Pulling Assessment
Instrisic Core Stabilizers (Transverse Abdominis, Multifidus, Transversospinalis, Internal Oblique, and Pelvic-Floor Muscles)
Compensations observed during the Overhead Squat assessment from the lateral view.
Low back arches, excessive forward lean, arms fall forward
External Feedback
Information provided by an external source, including a PT, videotape, mirror, or HR monitor to help supplement internal feedback; helps the client associated the achieved movement pattern as good or bad with what he/she is feeling internally
This type of support includes directions, advice, or suggestions given to clients about how to exercise.
Informational support
The type of support that deals with the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals.
Instrumental support
What are four types of support mechanisms to help clients reach their health and fitness goals?
Instrumental support, emotional support, informational support, and companionship support
Motor Learning
Integration of motor control processes though practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements
Motor Learning
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements
What are potential results of consuming an excessive amount of iron?
Interference with absorption of other minerals and gastrointestinal irritation
Name two abdominal muscles used for trunk rotation.
Internal and external obliques
Gliding (Plane) Joint
Is a nonaxial joint that has the simplest movement of all joints. Moves either back and forth or side to side Example: Carpals of the hand
Integrated Cardiorespiratory Training
Is a way of planning a training program that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations for placing stress on the cardiorespiratory system.
Calorie aka Kilocalorie
Is equal to 1,000 calories ; the amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1 degree Celsius
Name the eight essential amino acids.
Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
What are three things recent research has demonstrated regarding circuit training?
It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace.
Aorta
Largest artery and carries blood away from the heart
Condyloid (Condylar or Ellipsoidal) Joint
Joint in which movement predominantly occurs in one plane of motion (flexion and extension in the sagittal plane) with minimal movement in others (rotation in the transverse plane; adduction and abduction in the frontal plane) Example: Knee
Arthrokinematics
Joint motion
The name of the receptors surrounding a joint that respond to pressure, acceleration, and deceleration in the joint.
Joint receptors
Synovial Joints
Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body; they comprise 80% if all joints in the body and have the greatest capacity for motion
Nonsynovial Joints
Joints with no joint cavity, fibrous connective tissue, or cartilage in the uniting structure; they exhibit little to no movement Example: Structures of the skull
Joints
Junctions of bones, muscles, and connective tissues at which movement occurs (AKA articulation)
Strengthening Exercises for Knees Move Inward in OH Squat Assessment
Lateral Tube Walking Ball Squat w/abduction Ball Bridge w/abduction
What is a potential result of consuming an excessive amount of calcium?
Kidney stones
A unit of expression of energy equal to 1000 calories.
Kilocalorie or Calorie with a capital C
Give one regression for a Ball Dumbbell Row.
Kneeling over ball
Feedback used after the completion of a movement to help inform clients about the outcome of their performance.
Knowledge of results
Name the most frequent reason given for not exercising.
Lack of time
Overactive Muscles for Arms Fall Forward During an OH Squat Assessment
Latissimus Dorsi Pectoralis Major/Minor Teres Major
Movement System
Latissimus Dorsi, Hip Flexors, Hamstring Complex, and Quadriceps Muscles attach the spine and/or pelvis to the extremities.
What muscle is responsible for concentrically accelerating shoulder extension, adduction, and internal rotation?
Latissimus dorsi
During an Overhead Squat assessment, what are the probable overactive muscles when the client's arms fall forward?"
Latissimus dorsi, teres major, pectoralis major/minor
This chamber of the heart gathers oxygenated blood coming to the heart from the lungs.
Left atrium
Systemic Side of the Heart
Left side of the heart that pumps oxygenated blood to the rest of the body
The resting length of a muscle and the tension the muscle can produce at this resting length.
Length-tension relationship
Overactive Muscles for Forward Head During the Pushing/Pulling Assessment
Levator Scapula Sternocleidomastoid Upper Trapezius
Third Class Lever
Lever in which the effort is in the middle of the resistance and the fulcrum; the effort travels a shorter distance and always must be greater than the resistance; example is the forearm with the elbow is the fulcrum, the effort is applied by the biceps muscle, and the resistance is the load (dumbbell)
First Class Lever
Lever in which the fulcrum is in the middle and the effort and resistance are on either side. An example is nodding the head; the top of the spinal column is the fulcrum (joint axis)
Second Class Lever
Lever in which the resistance is in the middle and the effort and the fulcrum are on either side; an example would be the calf with the ball of the foot as the fulcrum, body weight is the resistance, and the effort is applied by the calf muscle
First-class lever
Lever that has the fulcrum in the middle, like a seesaw
Third-class lever
Lever with the effort placed between the resistance and the fulcrum (includes most limbs of the human body)
Second-class lever
Lever with the resistance in the middle (fulcrum and effort are on either side) like a wheelbarrow
What is the factor when an essential amino acid is missing or present in the smallest amount?
Limiting factor
Tropomyosin
Located on the actin filament is a protein that blocks myosin binding sites located on the actin filament, keeping myosin from attaching to actin when the muscle is in a relaxed state
Golgi Tendon Organs
Located within the musculotendinous junction (point where muscles and tendons meet) and are sensitive to change in muscular tension and the rate of tension change. Cause muscles to relax when excited, which prevents the muscle from being placed under excessive stress, which could result in injury.
Polysaccaharides
Long chains of monosaccarhides linked together and found in foods that contain starch and fiber; often called complex carbohydrates and include starch found in plants, seeds, and roots; mainly starch and fiber and the starch is digested into glucose the fiber can't be digested by human gut enzyme and passes through the small intestine and colon where it is expelled as fecal material or fermented and used as food by the gut bacteria
Cardiorespiratory Training and Pronation Distortion Syndrome (Feet Turn Out or Knees Move In)
Look for the following postural deviations: - Use of all CR equipment involves the lower extremities and will require proper flexibility of the ankle joint. Emphasize foam rolling and static stretching for the calves, adductors, biceps femoris (short head), iliotibial (IT) band, and tensor fascia latae (TFL) -Using the treadmill and steppers that require climbing (or aerobics class) may initially be too extreme for constant repetition, especially if client is allowed to hold on to the rails and speed up the pace. Keep pace at controllable speed and emphasize flexibility exercises mentioned above.
Cardiorespiratory Training and Lower Crossed Syndrome (Anteriorly Rotated Pelvis and Arched Lower Back)
Look for the following postural deviations: - use of bicycles/steppers may not be warranted as hips are placed in a constant stage of flexion, leading to shortening of an already shortened hip flexor complex. Use corrective flexibility techniques prior to use if they are going to use those machines. -Treadmill speed should be kept to a controllable pace to avoid overstriding. The hips may not be able to properly extend and may cause the low back to overextend (arch), placing inc stress on the low back. Corrective flexibility for the hip flexors should be emphasized before and after use.
Cardiorespiratory Training and Upper Crossed Syndrome (Rounded Shoulder and/or Forward Head Posture)
Look for the following postural deviations: -During use of stationary bikes, treadmills, elliptical trainers, etc watch for rounding of shoulders forward and protruding head -On steppers and treadmills, watch for the grasping of the handles with an oversupinated or overpronated hand position, which will cause elevated and protracted shoulders and forward head. Encourage client to use equipment without the assistance of the hands to inc the stabilization component inc caloric expenditure and balance requirements -In setting with TV watch for excessive cervical extension (looking upward) or rotation of the head to view the TV
Key Reasons for Dietary Supplementation
Low-energy weight-loss diet; low-energy diet in elderly; chronic disease prevention (eg calcium to prevent osteoporosis); special needs such as pregnancy and lactation); extreme activity demands; enhance recovery from exercise; maintain normal immune function; sport training; before or after surgery; therapeutic nutrition for specific health problems; post bariatric surgery nutrition; drug induced increase in nutrient need (eg ibuprofen increases folate need) Enhancing physical or mental performance, altering body composition, stimulating metabolism, controlling appetite, or slowing or reversing age-related changes in body structure and function
General Warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow. (ex: cardio machine prior to weight-training)
Specific Warm-up
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow. (ex: body weight squats and push-ups before weight training)
Restrictive Lung Disease
Lung tissue may be fibrotic and thus dysfunctional (as in pulmonary fibrosis or asbestosis) which results in a decreased ability to expand the lungs as a result of any of the following: fractured ribs, neuromuscular disease, or obesity
Circuit Training Power Example
MB Chest Pass MB Soccer Throw MB Scoop Toss Squat Jump Rest
Informational Support
Main reason clients come to PTs; examples directions, advice, suggestions given to clients about how to exercise and the feedback regarding their progress; can be formal such as PTs, group ex instructors, or other health professionals or informal such as family and friends who share exercise experiences
Physiological and functional changes associated with aging include reductions in the following:
Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue elasticity, and bone mineral density
Muscle Spindles
Major Sensory Organ of the muscle. It prevents the muscle from stretching too far too fast.
Nutritional Guidelines for Altering Body Composition for Fat Loss
Make small decreases in food and beverage calories and increase physical activity, distribute protein, carbohydrate, and fat throughout the day and at each meal, consume less than 10% of calories from saturated fat, choose whole grains and fiber-rich fruits and vegetables over refined grains and simple sugars (as the giver and complexity of the starch will aid in hunger control), limit alcohol consumption, schedule no fewer than four and as many as six meals a day (helps control hunger, minimize blood sugar fluctuations, and increase energy levels throughout the day), avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety, drink plenty of water (9-13 cups per day), have clients weigh and measure food for at least 1 week (making them more aware of caloric values and serving sizes, as well as decrease the likelihood of underreporting calories)
What are four special considerations for training clients with diabetes?
Make sure client has appropriate footwear, have client keep a snack with them, use SMR with care and under supervision of a physician, avoid excessive plyometric training and higher intensity training
Plasma
Makes up 55% or total volume of blood
Water
Makes up 60% of the body by weight Consuming adequate amounts will benefit the body in the following ways: Endocrine gland function improves, fluid retention is alleviated, liver functions improve, increasing the percentage of fat used for energy, natural thirst returns, metabolic functions improve, nutrients are distributed throughout the body, body temp regulation improves, and blood volume is maintained
Making a good first impression includes the following:
Making eye contact, introducing yourself by name and getting the client's name, smiling, shaking hands with the client, remembering and using the client's name, using good body language
Sensory receptors responsible for sensing distortion in body tissues.
Mechanoreceptors
Muscle Spindles
Mechanoreceptors that run parallel to the muscle fibers and are sensitive to change in muscle length and rate of length change. When a muscle is stretched, spindles within the muscle are also stretched which conveys information about its length to CNS via sensory neurons and allows CNS to determine position or various body parts.
Underactive Muscles if Foot Turns out During the OH Squat Assessment
Medial Gastrocnemius Medial Hamstring Complex Gracilus Sartorius Popliteus
During an Overhead Squat assessment, what are the probable underactive muscles if a client's feet turn out?"
Medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus
What is the recommended tempo for core exercises in Phase 2 of the OPT model?
Medium
Underactive Muscles for Shoulder Elevation During the Pushing/Pulling Assessment
Mid/Lower Trapezius
Underactive Muscles for Arms Fall Forward During an OH Squat Assessment
Mid/Lower Trapezius Rhomboids Rotator Cuff (supraspinatus, infraspinatus, teres minor, subscapularis)
During a Pushing assessment, what are the probable underactive muscles when a client's shoulders elevate?"
Middle/ lower trapezius
What are the probable underactive muscles when a client's arms fall forward during an Overhead Squat Assessment?"
Middle/lower trapezius, rhomboids, rotator cuff
RQ between .7-1.0
Mix of fat and carbs supply fuel for exercise
Carbohydrates and Exercise Energy needs
Mod intensity (60% of max O2 consumption (VO2max) exercise uses muscle glycogen for 50% of energy needs High intensity (>79% of VO2max) exercise uses muscle glycogen yields nearly all its energy needs
Exercise Guidelines for Diabetics
Mode - Low impact activity (cycling, treadmill walking, low impact or step aerobics) Frequency - 4-7 days per week Intensity - 50-90% of max HR (Stage I can be adjusted to 40-70% of max HR as needed and progression to Stage II or III based on physician approval) Duration - 20-60 min Assessment - Push, pull, OH squat, single-leg balance or single-leg squat Flexibility - Flexibility continuum Resistance Training - 1-3 sets of 10-15 reps 2-3 days per week (during Phases 1 and 2 higher reps up to 20 can be used) Special Considerations - Make sure client has appropriate footwear and have client or physicians check feet for blisters or abnormal wear patterns; advise clients to keep a snack (carbs) available to avoid hypoglycemia; use SMR with special care and physician's advice; avoid excessive plyometric training and high-intensity training is not recommended for the typical client
Obese Client Training Programming
Mode - Low impact or step aerobics (treadmill, rowing, stationary cycling, and water activities) Frequency- >= 5 days per week Intensity 60-80% of max HR Duration - 40-60 min per day (or 20-30 min session 2X per day) Assessment - Push, pull, squat, single-leg balance if tolerated Flexibility - SMR (if comfortable) Flexibility continuum Resistance 1-3 sets 10-15 reps 2-3 days per week (phases 1&2 may be performed in circuit training fashion with up to 20 reps) Special considerations - make sure client is comfortable (be aware of positions in the facility your client is in); perform seated/standing exercises; client may have other chronic diseases (will need to have med release if that's the case)
Exercise Guidelines for Hypertensive Clients
Mode - Stationary cycling, treadmill walking, rowers Frequency - 3-7 days per week Intensity - 50-85% HR max (Stage I CR training progressing to stage II (intensity may be altered to 40-70% of max HR if needed) Duration - 30-60 min Assessment - Push, pull, OH squat, single-leg balance or single-leg squat if tolerated Flexibility - static and active stretching in seated or standing position Resistance Training - 1-3 sets of 10-20 reps 2-3 days per week Phases 1 and 2 of OPT Model Tempo not to exceed 1 second for isometric and concentric portions (eg 4/1/1 not 4/2/1 should be used) Use Peripheral Heart Action or circuit training with rest intervals Special considerations - avoid heavy lifting and Valsalva maneuver, make sure client doesn't overgrip weights or equipment, modify tempo to avoid extended isometric and concentric muscle actions, Perform all exercises in seated or standing position, allow client to stand slowly to avoid dizziness, progress slowly
Seniors Training Programming
Mode - Stationary or recumbent cycling, aquatic exercise, or treadmill with handrail support Frequency - 3-5 days per week of mod activity or 3 days of vigorous activity Intensity - 40-85% Vo2 peak Duration - 30-60 min per day or 8-10 min bouts Assessments - Push, pull, OH squat or sitting and standing into a chair and Single-leg balance Flexibility - SMR and Static Stretching Resistance Training - 1-3 sets of 8-20 reps at 40-80% intensity 3-5 days per week (phase 1 should be completed first and phases 2-5 should be based on postural control and physician's recommendations) Special Considerations- progressions should be slow, well monitored, and based on postural control; progress to fee sitting or standing exercises if possible; monitor breathing to avoid Valsalva Maneuver; perform rhythmic or dynamic stretches if SMR or Static stretching is not possible due to other health conditions
Youth Training Programming
Mode - Walking, jogging, running, games, activities, sports, water activity, resistance training Frequency 5-7 days per week Intensity- Mod to vigorous CR exercise Duration - 60 min per day Movement Assessment- OH Squat; 10 push-ups; single-leg stance (if can tolerate, 3-5 SL squats per leg) Flexibility - follow flexibility continuum for each phase Resistance - 1-2 sets 8-10 reps 40-70% on 2-3 days per week; phase 1 complete before moving on, and progression based on maturity and dynamic postural control and licensed physician recommendation Special Considerations - Progression based on postural control (not amount of weight) and make exercise fun
Exercise Intensity
Monitored in numerous ways including calculating HR, power output (watts), and calculating a percentage of VO2max or VO2R Moderate intensity is preferred - ≤60% VO2R - enough to increase HR and Respiration, but doesn't cause exhaustion or breathlessness for the avg untrained healthy adult - should be able to talk comfortably during exercise Higher intensities ≥60% VO2R are generally required for improvements in overall fitness and conditioning, but any combination of the two will also result n improved health
Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer.
Monounsaturated fatty acids and polyunsaturated fatty acids
What percentage of total caloric intake from protein defines a high protein diet?
More than 35%
Process Goals
Most important form of goals, because a client has more control over them (example completing a workout)
Ball-and-Socket Joint
Most mobile of all joints. Allow movement in all 3 planes of motion Example: Shoulder
The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response.
Motor control
Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements.
Motor learning
Neuromuscular Junction
Motor neurons originating from the CNS communicate with muscle fibers through this specialized synapse (nerve to muscle); the point at which the motor neuron meets an individual muscle fiber.
Motor Behavior
Motor response to internal and external environmental stimuli
Abduction
Movement in the frontal plance away from the midline of the body
Adduction
Movement in the frontal plane back toward the midline of the body
Horizontal Adduction
Movement of the arm or thigh in the transverse plane from a lateral position to an anterior position
Horizontal Abduction
Movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
Rotary Motion
Movement of the bones around the joint; bones act as lever arms that move a load from the force applied by the muscles (levers ie bones rotate around the axis point (joints))
Rotary Motion
Movement of the bones around the joints
Local Stabilization System
Muscles that attach directly to the vertebrae that consist of mostly type I (slow twitch) muscle fibers with a high density of muscle fibers, and are responsible for intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments. Another way to view them is that they provide support from vertebra to vertebra. They also aid in proprioception and postural control because of their high density of muscle spindles. Muscles: Transverse Abdominis, Internal Obliques, Multifidus, Pelvic Floor Musculature, and Diaphragm These muscles contribute to segmental spinal stability by inc intra-abdominal pressure (pressure within the abdominal cavity) and generating tension in the thoracolumbar fascia (connective tissue of the low back), thus inc spinal stiffness for improved intersegmental neuromuscular control.
Stabilizer
Muscles that support the body during movement Example: Transverse Abdominis, Internal Oblique, and Multifidus (Deep Muscle of the Lower Back) support/stabilize the Pelvis, Low Back, and Hips (LPHC) during hip extension
The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Muscular hypertrophy
Important Qualities of a PT
Need to look professional: neat, clean, and well dressed Need to take time to build a relationship with new client Client needs to feel the PT is listening to them Need to maintain confidentiality and ensure client safety Be friendly, warm, interested and compassionate Collaborate with client regarding exercise routine Model all exercise, explaining correct alignment and form Ask good questions and perform comprehensive initial assessments
Somatic Nervous System
Nerves that serve the outer areas of the body and skeletal muscle and responsible for voluntary control
Parasympathetic Nervous System
Nervous system that decreases levels of activation during rest and recovery from exercise
Sympathetic Nervous System
Nervous system that increases levels of activation in preparation for activity during exercise
Carbohydrates
Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods; generally classified as sugars (simple), starches (complex), and fiber
Questions that cannot be answered with a one word answer
Nondirective or open-ended
Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat.
Nonessential amino acids
Arteriosclerosis
Normal physiologic process of aging that results in arteries that are less elastic and pliable, which in turn leads to greater resistance to blood flow and thus higher blood pressure
Stretch Reflex
Normal response by the body to a stretch stimulus in the muscles when spindle is stretched, impulse is immediately sent to CNS (spinal cord) and response to contract the muscle is received in 1-2 milliseconds; designed as a protective measure to prevent overstretching and potential muscle damage
What do you call measurable data regarding a client's physical state, such as body composition, movement assessments, and cardiorespiratory ability?
Objective information
Bracing
Occurs when you have contracted the abdominal, lower back, and buttock muscles at the same time.
Posterior (Dorsal)
On the back of the body
Anterior (Ventral)
On the front of the body
Nervous System
One of the main organ systems of the body and consists of a network of specialized cells that transmit and coordinate signals providing a communication network within the body; is responsible for recruitment of muscles, learned patterns of movement, and the functioning of every organ in the body
Adenosine Triphosphate (ATP)
One of the primary sources of immediate energy for cellular metabolism is stored in the chemical bonds of this molecule; is the energy storage and transfer unit within the cells of the body
Fat
One of the three main classes of foods and a source of energy in the body. They help the body use some vitamins and keep the skin healthy. They also serve as energy stores for the body
Actin
One of the two major myofilaments know as the thin filament that works with the thick filament to produce a muscular contraction
Myosin
One of the two major myofilaments known as the thick filament that works with the thin filament to produce a muscular contraction
Neutral Spine
Optimal arrangement of the curves of the spine in which the vertebrae and associated structures are under the least amount of load.
Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
Osteoporosis
Fascia
Outermost connective tissue that surrounds a muscle; is connected to bone and helps form the muscle's tendons
After assessing a client's Overhead Squat, which muscles should you have them foam roll and stretch?
Overactive muscles
Vitamin B Adverse Effects of Overconsumption
Overconsumption can cause permanent damage to sensory nerves
B-Carotene Adverse Effects of Overconsumption
Overconsumption can lead to lung cancer in smokers taking 20-30mg/day
Vitamin D Adverse Effects of Overconsumption
Overconsumption can result in calcification of blood vessels and eventually damage the kidneys, heart, and lungs If a supplement contains 100% of DV it contains twice the AI value; the UL is 5 times the DV and the SUL is 2.5 times the DV
Hyperphagia
Overeating (ie excess energy)
Negative Support
Overprotectiveness of family members of people with chronic disease or disability, or of children engaging in activity with perceived high risk of injury; family members providing a sense of guilt because exercising takes away from family time and obligations
PT First Impression
PTs have 20 sec to make a good first impression. It includes: making eye contact, introducing yourself by name and getting the client's name, smiling, shaking hands with the client, remembering the client's name and using it, and using good body language
Delayed-onset Muscle Soreness
Pain or discomfort often felt 24-72 hours after intense exercise of unaccustomed physical activity
Precontemplation
People have no intention of changing. They don't exercise and do not intend to start in the next 6 months Best strategy - education; attractive easy to read materials are helpful during this stage; make every effort to talk to people in this stage and dispel myths about exercise
Action
People in this stage are active, they have started exercise, but not maintained for 6 months Best strategy - education to strengthen belief in pros of exercise; discuss barriers to exercise and anticipate upcoming disruptions (help clients to overcome barriers and disruptions); PTs may need to redesign program if time and intensity is a barrier
Preparation
People in this stage do exercise (occasionally), but are planning to begin exercising regularly in the next month. They believe in the health benefits of exercise, but may have unrealistic expectations for the change they hope to achieve (which can lead to disappointment and drop out) Best strategy - help clarify realistic goals and expectations, help maintain beliefs in importance of exercise, discuss programs that work best for different clients, consider clients' schedules, preferences, and health concerns, ask about previous successful exercise experiences, avoid exercise that could lead to discomfort or injury, and discuss building a social support network
Contemplation
People in this stage do not exercise but are thinking about becoming more active in the next 6 months Best strategy - education, listen to what they need and support them in anyway possible; find out what they see as pros and cons of exercise and suggest avenues of information for erroneous beliefs; try to deal with perceived cons of exercise; help clients develop motivational programs that will lead to long-term adherence to a program
Maintenance
People in this stage have exercised regularly for 6 months or more, but are still tempted to slide into old habits of less exercise Best strategy - suggest clients have a maintenance check-up plan including reinforcing pros, discuss progress, and help them to change up their workout plan; give suggestions tailored to personal preferences; PTs can help enhance motivation to exercise, provide social support, and help support exercise intentions
Medial
Positioned near the middle of the body
Scientific Rationale for Core Stabilization Training
People with LBP (80% of US Adults) - have dec activation of certain muscles or muscle groups including: transverse abdominis, internal obliques, pelvic floor muscles, multifidus, diaphragm, and deep erector spinae. - have weaker back extensor muscles and decreased muscular endurance - trunk muscle weakness is an independent risk factor for developing LBP Core Stabilization Exercises: - restore the size, activation, and endurance of the multifidus (deep spine muscle) in those with LBP - programs with core stabilization training are more effective than with manual therapy alone, traditional medical management alone, or other common exercise programs reported to reduce pain and improve function in those with acute and chronic LBP. Clients and athletes with lower extremity pain (long-standing adductor (inner thigh) pain, hamstring strain, iliotibial band syndrome (runner's knee), and LBP have dec chance of injury, less recurrence of injury, and improved performance measures after undergoing an active rehabilitation program aimed at improving strength and neuromuscular control of the core LPHC
What is the recommended resistance training exercise selection for Phase 2 of the OPT model?
Perform 1 strength exercise superset with 1 stabilization exercise
List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model.
Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises; 70- 80% intensity; 0-60 seconds rest
What are three regressions for performing a Prone Iso-abs exercise?
Perform in standard push-up position, perform in push-up position with knees on floor, perform with hands on bench and feet on floor
Multiple-set System
Performing a multiple number of sets for each exercise
Circuit Training
Performing a series of exercises, one after the other, with minimal rest
Drop-sets
Performing a set to failure, then removing a small percentage of the load and continuing with the set
Horizontal Loading
Performing all sets of and exercise (or body part) before moving on to the next exercise (or body part)
Single-set System
Performing one set of each exercise
Gastrocnemius, peroneus longus, and tibialis posterior
Performing plantarflexion at the foot and ankle complex
Deltoid and Rotator Cuff
Performing shoulder abduction
Superset
Performing two exercises in rapid succession with minimal rest
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit.
Peripheral heart action system
Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction?
Phase 1 Stabilization Endurance and Phase 2 Strength Endurance
What Phases of the OPT model should be used for improving general sports performance?
Phase 1 Stabilization Endurance, Phase 2 Strength Endurance, and Phase 5 Power
In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible?
Phase 5 Power
What are the most appropriate phases of the OPT model to use with an obese client?
Phases 1 and 2
Which phases should be included in an annual plan for a client with the goal of basic body fat reduction?
Phases 1 and 2
Objective Information
Physiologic assessments, body composition testing, cardiorespiratory assessments, static and dynamic postural assessments, and performance assessments
Pronation Distortion Syndrome - Possible Injuries
Plantar Fascitis, Posterior Tibialis Tendonitis (Shin Splints), Patellar Tendonitis, and Low-back pain
Name possible injuries associated with pronation distortion syndrome.
Plantar fasciitis, shin splints, patellar tendonitis, low back pain
Peripheral Vascular Disease
Plaques that form in any peripheral artery, typically those of the lower leg; a group of diseases in which blood vessels become restricted or blocked, typically result of atherosclerosis
Sarcolemma
Plasma membrane that encases muscle fiber and contain cell components such as cellular plasma called sarcoplasm (which contains glycogen, fats, minerals, and oxygen-building myoglobin), nuclei, and mitochondria (which transforms energy from food into energy for the cell)
Postural Distortion Patterns
Poor Dynamic or Static Posture --can cause predictable patterns of muscle imbalance that are represented by a lack of structural integrity, resulting from decreased functioning of one or more components of the HMS Muscle Imbalance leads to Poor Posture leads to Improper Movement leads to Injury
Primary Causes of Coronary Heart Disease
Poor lifestyle choices: smoking, poor diet, and physical inactivity
Cumulative Injury Cycle
Poor posture and repetitive movement cause dysfunction within connective tissues which is seen by the body as an injury. The body initiates a repair process which is the cumulative injury cycle.
Superior
Positioned above a point of reference
Cumulative Injury Cycle
Poor posture and repetitive movement cause dysfunction within connective tissues which is seen by the body as an injury. The body initiates a repair process which is the cumulative injury cycle. Tissue Trauma creates inflammation which activates pain receptor and initiates protective mechanism that increases muscle tension or causes muscle spasms and creates adhesions (knots) in soft tissue. This causes a weak inelastic matrix (inability to stretch) that decreases normal elasticity of soft tissue, resulting in altered length-tension relationships (leading to altered reciprocal inhibition), altered force couple relationships (leading to synergistic dominance), and arthrokinetic dysfunction (leading to altered joint motion) and thus creating muscle imbalance
Myofibrils
Portion of the muscles that contains myofilaments
Carbohydrate (Glucose)
Primary energy source during vigorous exercise; are the body's key source of energy.
Glucose
Principal fuel for the brain; too little can inhibit performance, too much can damage the vascular system; regulated by the pancreas which produces insulin and glucagon
Social Facilitation
Principle in which people increase their effort and performance when others are watching them
Remodeling
Process by which bone is constant rely renewed.
Inspiration (Inhalation)
Process of actively contracting the inspiratory muscles to move air into the body; is active meaning it requires active contraction of inspiratory muscles to increase the thoracic cavity volume which decreases intrapulmonary pressure (pressure within the thoracic cavity)
Expiration (Exhalation)
Process of actively or passively relaxing the inspiratory muscle to move air out of the body
4 P's Of Marketing (Marketing Mix) Include
Product, Place, Promotion, and Price Refers to activities the PT can control to produce the response he/she wants from a target market
What are the four Ps of marketing?
Product, price, place, promotion
Dietary Supplements
Products other than tobacco intended to supplement the diet and meet at least one of the following criteria: Contains one or more of the following: vitamin, mineral, herb or other botanical, amino acid, dietary substance to supplement the diet by increasing the total dietary intake, concentrate, metabolite, constituent, or extract, or a combination of any of the previously described ingredients; intended for ingestion in a tablet, capsule, powder, softgel, gelcap, or liquid form; labeled as a dietary supplement; can't be represented for use as a conventional food or a as a sole item of a meal or diet, cannot include an article that is approved as a drug or biologic
Name special considerations when training a youth client.
Progression should be based on postural control and make exercising fun
What are some special considerations for a client with osteoporosis?
Progression should be slow and well monitored; exercises should be progressed to free sitting or standing; focus exercises on hips, thighs, back and arms; avoid spinal loading; make sure client is breathing normally
Processes
Projections protruding from the bone to which muscles, tendons, and ligaments can attach
Exhaustion
Prolonged stress of stress that is intolerable and will produce exhaustion or distress to the system including: stress fractures, muscle strains, joint pain, and emotional fatigue
Psychological Benefits of Exercise
Promotes positive mood, reduces stress, improves sleep, and reduces depression and anxiety
What are four psychological benefits of exercise?
Promotes positive mood, reduces stress, improves sleep, reduces depression and anxiety
Name three postural distortion patterns that might be seen during a static postural assessment."
Pronation distortion syndrome, lower crossed syndrome, upper crossed syndrome
Frontside Mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis. (ie triple flexion ankle, knee, and hip in appropriate synchrony) Associated with better stability, less braking forces, and increased forward driving forces.
Backside Mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis. (ie triple extension ankle, knee, hip in appropriate synchrony) Assssociated with stronger push phase, including hip-knee extension, gluteal contraction, and backside arm drive.
Troponin
Protein located on the actin filament, that plays a role in muscle contraction by providing binding sites for both calcium and tropomyosin when a muscle needs to contract
Elastin
Protein that gives ligaments some flexibility and elastic recoil to withstand the bending and twisting it may have to endure.
Collagen
Protein that makes up ligaments that run in a more parallel fashion to the force that are typically placed on ligaments and provide the ligaments the ability to withstand tension (tensile strength)
Units of Measure for Dietary Supplement Labels
Protein, carbohydrate, and fat expressed as g Vitamins, minerals, amino acids, and fatty acids expressed in mg or microgram
Bones
Provide resting ground for muscles and protection of vital organs; form junctions that are connected by muscles and connective tissues (tendons, ligaments, etc)
Knowledge of Performance
Provides information about the quality of the movement during an exercise (example during a squat to notice a client's feet were externally rotated and the knees excessively adducting and asking client whether they felt or looked different during those reps); gets client involved in own sensory process
Drawing-in Maneuver
Pull in the region just below the navel toward the spine and maintain the cervical spine in neutral. Maintaining a neutral spine during core training helps to improve posture, muscle balance, and stabilization. If forward head is noticed during drawing in, the sternocleidomastoid is preferentially recruited, which increases the compressive forces in the cervical spine and can lead to pelvic instability and muscle imbalances as a result of the pelvo-ocular reflex. It is important to maintain the eyes level during movement due to this reflex. If the sternocleidomastoid is hyperactive and extends the upper cervical spine, the pelvis rotates anteriorly to realign the eyes and can lead to muscle imbalances and decreased pelvic stabilization.
Promotions are Categorized in Two Division
Pull- Advertising pulls a consumer towards a fitness professional by making the consumer aware of his/her services Push - An incentive, such as seasonal or bulk discounts push a PT service by encouraging potential clients to purchase in volume
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set.
Pyramid system
Global Stabilization System
Quadratus Lumborum, Psoas Major, External Oblique, Portions of the Internal Oblique, Rectus Abdominis, Gluteus Medius, and the Adductor Complex (Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, and Pectineus) Muscles attach from pelvis to the spine.
Four scenarios where supplemental protein may be helpful.
Quick amino acid consumption before or after weight training; to replace whole-food protein for weight loss; when whole food is not available; for bodybuilders, wrestlers, or weight conscious athletes preparing for competition
Name three diets that are moderately high in carbohydrates at a 51-60% carbohydrate content.
RDA Food Pyramid diet, Flat Belly diet, Mediterranean diet
Right Atrium
Receives blood from the body that is low in O2 and high in CO2
Dynamic Stretching Summary
Reciprocal inhibition is the mechanism of action; 1-2 sets 10-15 reps 3-10 exercises; Prisoner Squat, multiplanar lunge, tube walking side to side, medicine ball lift and chop are examples of this
Active Isolated Stretching Summary
Reciprocal inhibition is the mechanism of action; 1-2 sets held 1-2 sec for 5-10 reps; active supine biceps femoris stretch, active kneeling quadriceps stretch, active standing adductor stretch, active pectoral wall stretch
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group.
Recommended Dietary Allowance (RDA)
Fiber benefits
Recommended Intake: 38g per day for men and 25g per day for women Benefits: provides bulk in the diet, thus increasing the satiety value of food, some delay emptying of the stomach, further increasing satiety, reduce the risks of heart and artery disease by lowering blood cholesterol, regulates absorption of glucose (diabetics included) because it is capable of controlling the rate of digestion and assimilation of carbohydrates; meals high in this nutrient have been shown to exert regulatory effects on blood glucose levels for up to 5 hours after eating
Cool-down Benefits
Reduce HR and breathing rates, gradually cool body temp, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities (which can cause dizziness,or possible fainting), and restore physiologic systems close to baseline.
Benefits of a Cool-down
Reduce HR and breathing rates, gradually cool body temp, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, and restore physiologic systems close to baseline.
Normal Physiologic Changes in Seniors
Reductions in: Maximal attainable HR, cardiac output, muscle mass, balance, coordination (neuromuscular efficiency), connective tissue elasticity, and bone mineral density are normal in this population
Overweight
Refers to a person with a BMI of 25-29.9, or who is between 25 to 30lbs over the recommended weight for their height
Metabolic Specificity
Refers to the energy demand placed on the body
Intensity
Refers to the level of demand that a given activity places on the body.
Force-Velocity Curve
Refers to the relationship of a muscle's ability to produce tension at differing shortening velocities; as the velocity of a concentric muscle action increases, its ability to produce force decreases; conversely as the velocity of an eccentric muscle action increases, the ability to develop force increases
Neuromuscular Specificity
Refers to the speed of contraction and exercise selection
Mechanical Specificity
Refers to the weight and movement placed on the body
The professional who is legally qualified to practice in the field of nutrition.
Registered Dietician (RD)
What is the recommended tempo for plyometric exercises in Phase 2 of the OPT model?
Repeating
Name the nine acute variables of training.
Repetitions, sets, training intensity, repetition tempo, training volume, rest interval, training frequency, training duration, exercise selection
End-systolic Volume (ESV)
Residual volume of blood remaining in the ventricle after ejection; is about 50mL of blood
Sensory (Afferent) Neurons
Respond to touch, light, and other stimuli and transmit nerve impulses from effector sites (such as muscles and organs) to the brain and spinal cord
What is the amount of energy expended while at rest? It typically accounts for 70% of total energy expenditure (TEE).
Resting metabolic rate (RMR)
Total energy expenditure (TEE) is the sum total of what three energy components?
Resting metabolic rate (RMR), Thermic effect of food (TEF), and Energy expended during physical activity
Pulmonic Side of the Heart
Right side of the heart that receives deoxygenated blood and pumps it through the lungs and back in to the left atria
Saturated Fatty Acids
Risk factor for heart disease because they raise bad cholesterol levels (LDL)
Movement of the bones around the joints.
Rotary motion
External Rotation
Rotation of a joint away from the middle of the body
Internal Rotation
Rotation of a joint toward the middle of the body
Stabilizers
Rotator cuff -shoulder; core inner unit (multifidus, transverse abdominus), pelvic floor muscles, internal obliques - pelvis and spine; VMO and popliteus - knee
Flexibility Exercises for Knees Move Inward in OH Squat Assessment
SMR & Static Adductor Stretch Hamstring Stretch TFL Stretch
Flexibility Exercises Low Back Arch During an OH Squat Assessment
SMR & Static Hip Flexor Latissimus Dorsi Erector Spinae
Flexibility Exercises for Arms Fall Forward During an OH Squat Assessment
SMR & Static Latissimus Dorsi Latissimus Dorsi Ball Stretch Pectoral Wall Stretch SMR Thoracic Spine
Flexibility Exercises for Forward Head During the Pushing/Pulling Assessment
SMR & Static Levator Scapula Sternocleidomastoid Scalene
Flexibility Exercises for Shoulder Elevation During the Pushing/Pulling Assessment
SMR & Static Upper Trapezius Sternacleidomastoid Levator Scapula
What two flexibility techniques are recommended as a proper warm-up before athletic activity?
SMR (self-myofascial release) and dynamic stretching
What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?
SMR (self-myofascial release) and static stretching
Flexibility Exercises for Foot Turns out in OH Squat Assessment
SMR and Static: Calf Stretch Hamstring Stretch Standing TFL Stretch
Name the imaginary bisector that divides the body into right and left halves.
Sagittal plane
Name the functional unit of the muscle that lies in the space between two Z lines. It produces muscular contraction and is formed by repeating sections of actin and myosin.
Sarcomere
Guidelines the health and fitness professional should use when approaching potential clients.
Say ''Hello'' to each member; offer towels or water; roam the workout floor; don't hide behind desks, books, or a computer; introduce yourself by name; don't educate on the first interaction
Flexibility for Obese Clients should be performed in what positions
Seated or Standing, and SMR should be used with caution
Water Consumption
Sedentary Adults: Men 3.0L (approx. 13 cups) and Women 2.2L (approx. 9 cups) per day Those participating in a fat-loss program need to consume an additional 8oz for every 25lbs they carry above ideal weight Consumption needs to be increased for those exercising briskly or residing in a hot climate
Name strategies that enhance exercise adherence.
Self-management, goal setting, self-monitoring, positive self-talk, psyching up, imagery
Introatrial Septum
Separates the atrium
Interventricular Septum
Separates the ventricles
Vertebral Column (AKA Back Bone or Spinal Column)
Series of irregularly shaped bones, called vertebrae, that house the spinal cord
Muscular System
Series of muscles that moves the skeleton. These muscles generate internal tension that, under the control of the nervous system, manipulates the bones to produce movement. Muscles are the movers and stabilizers of our bodies.
Superset
Set of two exercises that are performed back-to-back without any rest time between them
Name the assessment that measures lower extremity agility and neuromuscular control.
Shark Skill Test
Dyspnea
Shortness of breath
Cooldown Activities
Should be 5-10 min in duration - Gradually restores physiologic responses to exercise close to baseline levels - Should include flexibility training, including corrective stretching (SMR and Static Stretching) has been shown to be effective at lengthening muscles back to their optimal length-tension relationships, promoting optimal joint ROM Components: - Cardiorespiratory exercise 5-10min - Self-myofascial release 30 seconds for each muscle - Static Stretching 30 seconds for each muscle -- should focus on major muscle groups used during the workout
Guidelines for Core Training
Should be systematic, progressive, functional, and emphasize the entire muscle action spectrum focusing on force production (concentric), force reduction (eccentric), and dynamic stabilization (isometric) Core Training Parameters: A. Variables 1. Plane of Motion: Sagittal, Frontal, Transverse 2. ROM: Full, Partial, End-range 3. Type of resistance: Cable, Tubing, Medicine ball, Power Ball, Dumbbells, Kettlebells 4. Body Position: Supine, Prone, Side-lying, Kneeling, Half-Kneeling, Standing, Staggered-Stance, Single-leg, Standing Progression on Unstable Surface 5. Speed of Motion: Stabilization, Strength, Power 6. Duration 7. Frequency 8. Amount of Feedback: PT's cues and Kinesthetic Awareness B. Exercise Selection 1. Progressive: Easy to hard, Simple to complex, Known to unknown, Stable to Unstable 2. Systematic: Stabilization, Strength, Power 3. Activity/Goal-specific 4. Integrated 5. Proprioceptively challenging: Stability ball, BOSU, Reebok Core Board, Half Foam Roll, Airex Pad, Bodyblade 6. Based in current science
Affirmations
Show appreciation for clients and their strengths; PTs must listen carefully to know how to use this technique; people feel more validated when PTs used this technique with positive comments about the client's thoughts, plans, or skills (different from compliments by changing I statements to you statements)
Strengthening Exercises for Foot Turns out in OH Squat Assessment
Single-leg Balance Reach
Name the training system that involves performing one set of each exercise.
Single-set system
Synapse
Small gap between a nerve and the muscle fiber
Sesamoid Bones
Small often round bones embedded in a joint capsule or found in locations where a tendon passes over a joint. They serve to improve leverage and protect the joint from damage Example: Patella
Arterioles
Small terminal branches of an artery which end in capillaries
Phases of Training
Smaller divisions of training progressions that fall within the three building blocks of training
Substrates
Smaller units that carbohydrates, proteins, and fats are converted into and are used to transfer metabolic energy to be used for all types of cellular activity and life (the material or substance on which an enzyme acts
Causes of Hypertension
Smoking, diet high in fat (especially saturated fat), and excess weight
Overactive Muscles if the Foot Turns out During an OH Squat Assessment
Soleus Lateral Gatrocnemius Biceps Femoris (Short Head)
Overactive muscles for Excessive Forward Lean During an OH Squat Assessment
Soleus Gastrocnemius Hip Flexor Complex Abdominal Complex (Rectus Abdominis, External Oblique)
During an Overhead Squat assessment, what are the probable overactive muscles when there is an excessive forward lean?
Soleus, gastrocnemius, hip flexor complex, abdominal complex
During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?"
Soleus, lateral gastrocnemius, and biceps femoris (short head)
Ergogenic Aids
Something that enhances athletic performance the term literally means work generating
Golgi Tendon Organ
Specialized sensory receptor located at the point where skeletal muscle fibers insert into tendons of the skeletal muscle; are sensitive to change in muscle tension and rate of tension change. Activation of these receptors will cause the muscle to relax preventing excess stress on the muscle and injury
Training Priority for Weight-loss Clients
Sustained long-term aerobic exercises
Join Receptors
Specialized sensory receptors located in and around joint capsules and respond to pressure, acceleration, and deceleration of the joint; act to signal extreme joint positions and helps prevent injury. Can also act to initiate a reflexive inhibitory response in surrounding muscles if too much stress is placed on a joint.
Chemoreceptors
Specialized sensory receptors that respond to chemical interaction (smell and taste)
Photoreceptors
Specialized sensory receptors that respond to light (vision)
Nociceptors
Specialized sensory receptors that respond to pain
Sensory Receptors
Specialized structures located throughout the body that convert environmental stimuli (heat, light, sounds, taste, and motion) into sensory information the CNS can use to produce an appropriate response (4 categories)
Mechonoreceptors
Specialized structures that respond to mechanical forces within tissues and transmit signals through sensory nerves. They respond to outside forces (touch, pressure, stretching, sound waves, and motion) and transmit impulse through sensory nerves enabling the body to detect touch, sounds, and motion of the body and monitor position of muscles, bones, and joints (proprioception). They are located in the muscles, tendons, ligaments, and joint capsules. (Include muscle spindles and Golgi Tendon Organs)
The principles of effective goal setting as reflected by the acronym SMART.
Specific, Measurable, Attainable, Realistic, Timely
SMART Goals
Specific, Measurable, Attainable, Realistic, and Timely
The resistance training system that involves breaking the body up into parts to be trained on separate days.
Split-routine system
What are nine nutritional guidelines for weight loss?
Spread protein, carbohydrate, and fat consumption throughout the day; choose whole grains and vegetables over refined grains and simple sugars; eat 4 to 6 meals per day; avoid empty calories; drink plenty of water; weigh and measure foods for one week to get a better understanding of caloric intake; make small decreases in calories and increase activity; consume less that 10% of calories from saturated fat; limit alcohol consumption
Common Muscle Synergies
Squat - quadriceps, hamstring complex, and gluteus maximus Shoulder Press - deltoid, rotator cuff, and trapezius
Core Training Program Design
Stabilization - Stabilization Level of the OPT, Phase 1 Exercise - Core stabilization #of Exercises 1-4 Sets 1-4Reps 12-20 Temp: Slow (4/2/1) Rest 0-90 Seconds Strength - Strength Level of the OPT, Phases 2-4 Exercise - Core Strength # of Exercises 0-4 Sets 2-3 Reps 8-12 Tempo: Medium Rest 0-60seconds Power - Power Level of the OPT Model, Phase 5 Exercise: Core Power # of Exercises 0-2 Sets 2-3 Reps -12 Tempo: As fast as can be controlled Rest: 0-60seconds
What are the three adaptations/levels of the Optimum Performance Training model?
Stabilization, Strength, Power
Which cardiorespiratory training stage uses 65-85% intensity?
Stage II
Name sample core exercises to use with a client that has hypertension.
Standing Torso Cable Iso-rotation and Standing Cobra
Deconditioned
State of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability
Non-weight Bearing Exercise Examples
Swimming and Bicycling are examples of this type of exercise. They help build strong muscles and have excellent cardiovascular and weight control benefits, but are not the best way to exercise your bones
Davis's Law
States that soft tissue models along the lines of stress. Soft tissue is remodeled (rebuilt) with an inelastic collagen matrix that forms in a random fashion. (ie it usually doesn't run in the same direction as the muscle fibers) If the muscle fibers are lengthened, these inelastic connective tissue fibers act as road blocks, preventing the muscle fibers from moving properly, which creates alterations of normal tissue extensibility and causes relative flexibility.
Principle of Specificity or Specific Adaptations to Imposed Demands (SAID)
States that the body will adapt to the specific demands that are placed on it
Integrated Performance Paradigm
States that to move with efficiency, forces must be reduced (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically).
Name two progressions for Step-up to Balance.
Step-in frontal plane and step-in transverse plane
Name the seven performance benefits achieved when following the OPT model.
Strength, power, endurance, flexibility, speed, agility, and balance
Self Myofascial Release (SMR)
Stretching technique that focuses on the neural system and the fascial system in the body (or the fibrous tissue that surrounds and separates muscle tissue). Suggested before stretching and for cool-down.
Deaminated
Stripped of the amine group
Cardiorespiratory Training Benefits
Stronger/ more efficient heart, improved ability to pump blood (enhanced cardiac output), reduced risk of heart disease, lower RHR, lower HR at any given level of work, improvement of lung ventilation (more efficient breathing), stronger respiratory muscles (eg intercostals), thicker articular cartilage and bones with weight-bearing aerobic exercises, improved oxygen transport, reduced cholesterol levels, reduced arterial blood pressure, improved blood thinning and reduced risk of clot formation, improved fuel supply (improved ability to use fatty acids, sparing muscle glycogen stores), improved ability of muscles to use oxygen, improvement in mental alertness, reduced tendency for depression and anxiety, improved ability to relax and sleep, improved tolerance to stress, increase in lean body mass, increase in metabolic rate, reduced risk of obesity or diabetes mellitus *Note: Low-intensity CR exercise will result in some improvements in health and well-being, but not necessarily any significant improvements in fitness as compared with higher intensities.*
Synovial Capsule (Collagenous Structure)
Structure that surround the entire joint comprised of a synovial membrane and hyaline cartilage which pads the ends of the articulating bones
Tendons
Structures that attach muscles to bone and provide the anchor from which the muscle can exert force and control the bone and joint.
What do you call information gathered from a client that includes their occupation, lifestyle, and medical background
Subjective information
Ratings of Percieved Exertion
Subjective rating used to express or validate how hard a client feels he or she is working during exercise - based on physical sensations a client experiences during exercise (ie inc HR, inc respiration, inc sweating, and muscle fatigue) -should be reported based on overall sense of fatigue and not just isolated areas of the body Mod Intensity is equal to "somewhat hard" (12-14) on the 6-20 Borg Scale
Name three disaccharides.
Sucrose, lactose, and maltose
A system of strength training that uses a couple of exercises performed in rapid succession of one another.
Superset system
What exercise positions should be avoided after 12 weeks of pregnancy?
Supine and prone position exercises
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Synergistic dominance
Muscles that assist the prime movers.
Synergists
The Endocrine System
System of glands that secrete hormones into the bloodstream to stabilize the body's internal environment and regulate a variety of bodily functions including: control of mood, growth and development, tissue function, and metabolism
Phosphagen/ATP-PC
System used at onset of exercise; is an anaerobic system that can only supply energy for 10-15 seconds before exhaustion
The Flexibility Continuum
Systematic continuum that trainers need to follow when designing a flexibility training program for their clients. **Flexibility techniques should only be performed on tissues that have been identified as overactive (tight) during the assessment process**
Represents the pressure within the arterial system after the heart contracts.
Systolic blood pressure
Name six guidelines for providing uncompromising customer service.
Take every opportunity to meet and greet each member, present a positive image, never give an impression that you are inconvenienced by a client/potential client, express ideas clearly through all forms of communication, take every opportunity to strengthen relationships, take ownership of complaints
Instrumental Support
Tangible and practical factors necessary to help client adhere to exercise of achieve exercise goals; examples transportations to fitness facility, babysitter, or spotter for weightlifting at the gym
Relative Flexibility
Tendency of the HMS to seek the path of least resistance during functional movement patterns
Cardiorespiratory Fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Breathing (Ventilation)
The actual process of moving air in and out of the body
Neuromuscular Efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together n all planes of motion
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load
Power
The ability of the neuromuscular system to produce the greatest force in the shortest time
Dynamic Balance
The ability to move and change directions under various conditions without falling.
Speed
The ability to move the body in one intended direction as fast as possible. (Product of stride rate and stride length)
Quickness (Reaction Time)
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities. Involves the ability to assess visual, auditory, or kinesthetic stimuli and to provide the appropriate physical response as fast as possible (such as hitting a baseball or swerving to avoid a car accident)
Agility
The ability to start (accelerate), stop (decelerate and stabilize), and change direction quickly, while maintaining proper posture. Requires hight levels of neuromuscular efficiency to be able to maintain one's center of gravity over their base of support while changing directions as various speeds.
Dynamic Stretching
The active extension of a muscle, using force production and momentum to move the joint through the full available range of motion. 1-2 sets of 10-15 repetitions using 3-5 dynamic stretches
Price
The amount charged for a product or service, including volume discounts, seasonal pricing, and bundle packages
Stroke Volume (SV)
The amount of blood the heart pumps in one contraction; is the difference between the ventricular end-diastolic volume (EDV) and the end-systolic volume (ESV)
Total Energy Expenditure (TEE) aka total daily energy expenditure (TDEE)
The amount of energy (calories) spent on average in a typical day and is the total of RMR, TEF, and Energy expended during physical activity
Energy Expended During Physical Activity
The amount of energy expended above RMR and TEF associated with physical activity; physical activity accounts for approx 20% of TEE
Thermic Effect of Food (TEF)
The amount of energy expended above RMR as a result of processing of food(digestion) for storage and use; accounts for 6-10% of TEE
Resting Metabolic Rate (RMR)
The amount of energy expended while at rest; represents the minimal amount of energy require to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation; accounts for 70% of TEE
Amount of Force HMS can Produce is Dependent on What?
The amount of force the HMS can produce is dependent on motor unit recruitment and muscle size and the lever system of the joint
Enjoyment
The amount of pleasure derived from performing a physical activity. Program needs to be fun to encourage adherence.
Estimated Average Requirement (EAR)
The average daily nutrient intake level that is estimated to meet the requirement of 1/2 the healthy individuals who are in a particular life stage or gender group
Recommended Dietary Allowance (RDA)
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular stage or gender group
Resistance Training is Best Performed with what equipment for obese clients
The best equipment to use with this population include: Cables, Exercise Tubing, or Body Weight from a seated or standing position
Resistance Development
The body increases its functional capacity to adapt to the stressor
The Skeletal System
The body's framework, composed of bones and joints. It provides shapes and form for our bodies in addition to supporting, protecting, and allowing bodily movement it produces blood for the body and storing minerals; is a vital part of the HMS via interaction with the muscles
β-Oxidation
The breakdown of triglycerides into smaller subunits called free fatty acids (FFAs) to convert FFAs into acetyl-CoA molecules, which then are available to enter the Krebs cycle and ultimately lead to the production of additional ATP
Motor Development
The change in motor skill behavior over time throughout the lifespan
Triglycerides
The chemical or substrate form in which most fat exists in food and in the body; are derived from food or made in the body from other energy sources such as carbohydrates when the calories consumed are not immediately needed
Promotion
The communication of information about a product or service with the goal of generating a positive customer response. (Strategies include advertising, sales, social media, and public relations)
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.
Endomysium
The deepest layer of connective tissue that surrounds individual muscle fibers
Oxygen Uptake Reserve (Vo2R)
The difference between resting and maximal or peak oxygen consumption.
Stride Length
The distance covered with each stride.
Balance Threshold (Limit of Stability)
The distance outside of the base of support that he or she can move into without losing control of his/her center of gravity. Should be stressed in a multiplanar, proprioceptively enriched environment using functional movement patterns to improve dynamic balance and neruomuscular efficiency.
Exercise Metabolism
The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise
Gluconeogenesis
The formation of glucose from noncarbohydrate sources, such as amino acids (protein)
Sacromere
The functional unit of muscle (much like the neuron is for the nervous system) that produces muscular contraction and consists of repeating sections of actin and myosin. It lies between the space between two Z lines.
Peak bone Mass (density)
The highest amount of bone mass a person is able to achieve during their lifetime. To achieve the highest possible, stress must be placed on the musculoskeletal system by being active enough to maintain bone remodeling
Tolerable Upper Intake Level (UL)
The highest average daily nutrient intake level likely to pose no risk of adverse health affects 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 increase
Maximal Oxygen Consumption (VO2max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion
Maximal Oxygen Consumption (Vo2max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion
Ventricles
The inferior chamber of the heart that receives blood from its corresponding atrium and in turn forces blood into the arteries
Alarm Reaction
The initial reaction to a stressor
Time
The length of time an individual is engaged in a given activity or exercise training session and is typically expressed in min.
Prime Mover
The muscle that acts as the initial and main source of motive power
Chlyomicron
The lymph form of lipoprotein that is removed by the action of the enzyme lipoprotein lipase (LPL) and released fatty acids are taken up by the tissues
Intermittent Claudication
The manifestation of the symptoms caused by peripheral arterial disease (PAD); limping, lamness, or pain in the lower leg during mild exercise resulting from a decrease in blood supply (O2) to the lower extremties
Limiting Factor
The missing essential amino acid (or in the smallest amount)
Arthrokinematics
The motions of the joints of the body
Motor Unit
The motor neuron (nerve) and the muscle fibers it connects (innervates)
Acetylcholine Esterase (AChE)
The neurotransmitter used by the neuromuscular system to terminate the stream of action potentials along the muscle fiber surface, thus terminating the muscle contraction. It breaks down ACh
Acetylcholine (ACh)
The neurotransmitter used by the neuromuscular system; stimulates the muscle fibers to go through a series of steps that initiates muscle contractions
Stride Rate
The number of strides taken in a given amount of time (or distance). May be improved with proper core strength, plyometric training, and technique
Frequency
The number of training sessions in a given timeframe
Ventilatory Threshold (Tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
Anatomic position
The position with the body erect with the arms at the sides and the palms forward. Is the positions of reference for anatomic nomenclature. All other locational terminology (ie medial, lateral, anterior, etc) apply to the body in this position
Nutrition
The process by which a living organism assimilates food and uses it for growth and repair of tissues
Autogenic Inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. **One of the main flexibility training principles**
Exercise Imagery
The process created to produce internalized experience to support or enhance exercise participation
Excitation-contraction Coupling
The process of neural stimulation creating a muscle contraction. Involves a series of steps that start with the initiation of a neural message (neural activation) and end up with a muscle contraction (sliding filament theory)
Static Stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Remodeling
The process of resorption and formation of bone
Active-Isolated Stretching
The process of using agonists and synergists to dynamically move the joint into a range of motion. Each stretch is performed 5-10 times and held for 1-2 second each.
Internal Feedback (Sensory Feedback)
The process whereby sensory information is used by the body (via length-tension relationships (posture), force-couple relationships, and arthrokinematics to reactively monitor movement and the environment; acts as a guide steering HMS to the proper force, speed, and amplitude of movement patterns
Stage Training
The purpose is to ensure CR training programs progress in an organized fashion to ensure continual adaptation and to minimize the risk of overtraining and injury.
Glycemic Index (GI)
The rate at which indigested carbohydrates raise blood sugar and its accompanying effect on insulin release
Heart rate (HR)
The rate at which the heart beats; avg resting is 70-80bpm for untrained adult
ATP-PC Recovery
The recovery of this anaerobic cycle is approximately 90 seconds
Epiphyseal Plate
The region of long bone connecting the diaphysis to the epiphysis. Layer of subdividing cartilaginous cells in which growth in length of the diaphysis occurs.
Biomechanics
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces
Diaphysis
The shaft portion of a long bone, and in comparison to the bone ends is predominantly compact bone (although the inside of the shaft is hallow). Provide support
Reciprocal Inhibition
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place (Normal)
Mediastinum
The space in the chest between the lungs that contains all the internal organs of the chest except the lungs
Glycogen
The stored form of glucose; it is absorbed and transported in the blood, where it circulates until it enters cells (with the aid of insulin) and is either used or stored as energy. When energy is needed it is converted into glucose for the muscle cells to use
Core
The structures that make up the LPHC including the lumbar spine, the pelvic girdle, abdomen, and the hip joint. It is where the body's center of gravity (COG) is located and where all movement originates.
Bioenergetics
The study of energy in the human body and how energy is transformed through various biochemical reactions
Atria
The superior chambers of the heart that receive blood from the veins and force it into the ventricles; they act like a reservoir and gather deoxygenated blood that returns tot he heart
Type
The type or mode of activity selected.
Gluconeogenesis
The use of amino acids to assist in energy production during a negative energy balance
Feedback
The use of sensory information and sensorimotor integration to help the HMS in motor learning; the development of neural representations of motor patterns; it allows for efficient movement
What is the amount of energy expended above the RMR as a result of processing food for storage and use? It typically accounts for approximately 6-10% of total energy expenditure (TEE).
Thermic effect of food (TEF)
Expiration Muscles
These 2 muscles perform what action? Internal intercostals and abdominals
Inspirations Muscles
These 5 muscles perform what action? Diaphragm, external intercostals, scalenes, sternocleidomastoid, and pectoralis minor
Underactive Muscles for Low Back Arch During an OH Squat Assessment
These are underactive muscles for what OH Squat Compensation: Gluteus Maximus Hamstrings Intrinsic Core Stabilizers (Transverse Abdominis, Multifidus, Internal Oblique, Transversospinalis, Pelvic Floor Muscles)
Weight-bearing Exercise Examples
These exercises strengthen bones because it forces bones to work against gravity: resistance training, walking, body weight squats, push-ups, jogging, climbing stairs, and dancing
Factors Affecting Resting Heart Rate
These factors effect what? Digestion, mental activity, environmental temperature, biological rhythms, body position, and cardiorespiratory fitness
Functions of Joints Include
These serve numerous functional requirements of the musculoskeletal system. Most importantly they allow for motion and thus movement. They also allow movement to take place without unwanted movement.
Give four reasons why the body needs carbohydrates.
They are the preferred form of energy, they constantly need to be replaced, parts of the central nervous system relies exclusively on carbohydrates, they efficiently burn and use fat and protein
Preventing Dehydration
Thirst alone is a poor indicator of hydration needs; athletes consistently consume inadequate fluid replacing only about 50% of sweat losses Keep track of avg daily weight and use this number for the persons euhydrated (normal) state and do not begin a practice session or endurance competition until the body is at or above the standard weight and drink enough water, juice, or sports drink to maintain the starting weight
Sedentary Adults will gain _lbs of fat and lose _lbs of muscle
This class of adults will gain 5lbs of fat and lose 15lbs of muscle each decade
What should exercise training for obese clients focus on?
This group of individuals should engage in training focused on: Energy expenditure, balance, and proprioceptive training
Internal and External Obliques
Trunk Rotation
Stage III Cardiorespiratory Training
This stage is for advanced clients who have a moderately high CR fitness level base and will use HR zones one, two, and three. Focus is on further increasing workload (speed, incline, level) in a way that will help the client alter HR in and out of each zone. This zone increases the capacity of the energy systems needed at the power level of the OPT model. 1. Warm-up in zone one about 10 min 2. Increase workload every 60 seconds until reaching zone three, this will require a slow climb through zone two for at least 2 min. 3. After pushing for another min in zone three, decrease the workload. This 1 min break is an important minute to help gauge improvement. 4. Drop the client's workload down to the level he/she was just working in, before starting the zone 3 interval. During this min the HR will drop. 5. As improvements are made during several weeks of training, the HR will drop more quickly. The faster the HR drops the stronger the heart is getting 6. If client is unable to drop to the appropriate HR during the 1-min break, assume that he/she is tired and about to overtrain. The solution is to have them stay in zone one and two for the remainder of the workout. (Bottom line they are not ready for that type of workout that day due to a hard workout the day before, not enough sleep, or poor nutrition). Monitoring HR is an excellent tool for monitoring overtraining. 7. If HR drops below normal rate, then overload the body again and to to the next zone, zone three, for 1 min. 8. After this min, go back to zone one for 5-10 min and repeat if desired Intervals in zone three should start brief 30-60sec. Once fitness and conditioning improves, stage III programs can be progressed similar to stage II by decreasing work-to-rest ratios and increasing the duration of high-intensity intervals
Barriers to exercise
Time, unrealistic goals, lack of social support, social physique anxiety, and convenience
What are some common barriers to exercising?
Time, unrealistic goals, lack of social support, social physique, anxiety, convenience
Exercise improves what factors that are helpful for diabetics
Tissue sensitivity, improved glucose tolerance, and leads to a decrease in insulin requirements
What is the primary goal in balance training?
To challenge the limits of stability
The primary purpose of a business.
To create and keep a loyal customer base or following
Primary Role of Respiratory System
To ensure proper cellular function
What is the traditional reason for use of a dietary supplement?
To provide the body with nutrients that might not be adequately supplied by a diet
Goal of Protein Consumption
To supply the majority of energy needs with carbohydrate and fat, saving this nutrient for tissue repair and growth
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases.
Tolerable Upper Intake Level
A force that produces rotation.
Torque
What are three guidelines for the health and fitness professional when taking the radial pulse of a client?
Touch should be gentle, take the pulse when the client is calm, take the pulse over the course of 3 days (at the same time each day) and average the results to ensure accuracy
Interneurons
Transmit nerve impulses from one neuron to another
Motor (Efferent) Neurons
Transmit nerve impulses from the brain and spinal cord to effector sites (such as muscles or glands)
Functions of Blood
Transportation, Regulation, and Protection
What are the three support mechanisms of blood?
Transportation, regulation and protection
Local Stabilization System
Transverse Abdominis, Internal Obliques, Multifidus, Pelvic Floor Musculature, and Diaphragm Muscles attached directly to the vertebrae
Sacrum
Triangular bone located below the lumbar vertebrae. Consists of 4-5 vertebrae in childhood, which fuse into one single bone in adulthood
Strenthening Exercises for Forward Head During the Pushing/Pulling Assessment
Tuck chin, keeping head in neutral position during all exercises
Diaccaharides
Two sugar units included in sucrose (common sugar) and lactose (milk sugar, and maltose
Name four upper body progressions in the Progression Continuum.
Two-arms, alternating-arms, single-arm, single-arm with trunk rotation
Osteoclasts
Type of bone cell that removes bone tissue.
Type I (Primary) Osteoporosis
Type of osteoporosis associated with normal aging due to a decrease in estrogen and progesterone; characterized by increase in bone resorption (removal of old bone) and decrease in bone remodeling (formation of new bone) leading to decrease in BMD
Type II (Secondary) Osteoporosis
Type of osteoporosis caused by certain medical conditions or medications that can disrupt normal bone reformation including: alcohol abuse, smoking, certain diseases, or certain medications
Type II Diabetes
Typically diagnosed in adults and is associated with obesity (particularly abdominal obesity); produce insulin, but their cells are resistant to the insulin (can't transfer adequate amounts of blood sugar into the cell) which causes hyperglycemia (high blood sugar) which is associated with damage to the kidneys, heart, nerves, eyes, and circulatory system
Type I Diabetes
Typically diagnosed in childhood; pancreas stops producing insulin causing a rise in blood sugar (hyperglycemia); they take insulin to control; exercise may require them to adjust insulin level due to increase in glucose utilization; cells are resistant to insulin utilization which can lead to hypoglycemia (low blood sugar) which can lead to weakness, dizziness, and fainting
After assessing a client's Overhead Squat, which muscles should you have them strengthen?
Underactive muscles
What are three methods of assessing body fat percentage?
Underwater weighing, bioelectrical impedance, and skin-fold measurements
When is the best time for clients to measure their resting heart rate?
Upon waking in the morning
Best time to measure Resting Heart Rate
Upon waking or after at least 5min of complete rest
Overactive Muscles for Shoulder Elevation During the Pushing/Pulling Assessment
Upper Trapezius Sternocleidomastoid Levator Scapula
Upper Crossed Syndrome - Shortened Muscles
Upper Trapezius, Levator Scapulae, Sternocleidomastoid, Scalenes, Latissimus Dorsi, Teres Major, Subscapularis, and Pectoralis Major/Minor
Appendicular Skeleton
Upper and lower extremities, shoulder and pelvic girdle
During a Pushing assessment, what are the probable overactive muscles when a client's shoulders elevate and/or the head moves forward?"
Upper trapezius, sternocleidomastoid, and levator scapulae
Scapular Elevation
Upward (superior) motion of the scapulae
Upper Trapezius and lower Serratus Anterior
Upward rotation of the scapulae
Oxygen Uptake (Oxygen Consumption)
Use of O2 by the body
What regressions could you make for clients who are unable to perform a Single-leg Squat assessment?
Use outside support for squatting assistance or perform a Single-leg Balance without squat
Beta-Blockers
Used as anti-hypertensive (high BP) and for arrhythmias (irregular heart rate); they ↑ HR and ↓ BP
Knowledge of Results
Used for the completion of a movement to help inform a client about the outcome of the performance (example a PT telling client their squat looks good and then asking client whether they could feel or see their good form); helps to improve neuromuscular efficency
Fick Equation (Determines VO2)
VO2 = Q x a - v o2 difference Q (HR x SV) ie cardiac output times the arterial venous difference (difference in O2 content between the blood in the arteries and the blood in the veins) (a - v O2)
Dietary Reference Intake (DRI)
Value for determining and adequate intake of a nutrient Examples: RDA (recommended daily allowance), adequate intake (AI), and tolerable upper intake level (UL)
Verbal Communication
Verbal messages must be clear to be received and interpreted correctly; messages need to be delivered at the right time and the right place, and listener needs to clarify what he or she heard and communicator needs to approve or reclarify what was said
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.
Vertical loading
On which clients should health and fitness professionals avoid the use of skin-fold calipers to measure body fat?
Very overweight clients
Capillaries
Vessels that are the site of exchange of chemicals and water between the blood and the tissues; smallest blood vessels; where oxygen, nutrients, hormones, and waste products are exchanged between tissues
Veins
Vessels that carry blood from the body back to the heart
Venules
Vessels that collect blood from the capillaries
Arteries
Vessels that transport blood away from the heart
Name the four nutrients that have the greatest potential for excess dosage in dietary supplements.
Vitamin A, Vitamin D, Iron, Zinc
Name three nutrients that should not be around 100% of the DV.
Vitamin A, beta-carotene (contraindicated for smokers), calcium
Cardiac Output (Q)
Volume of blood pumped by the heart per minute (mL blood/min); is equal to stroke volume times heart rate (SV * HR) = Q
Name two functions that are retained as a result of dehydration.
Water and sodium
What is an indicator that a female client's ankle complex will be in a plantar flexed position for extended periods of time based on occupation?"
Wearing dress shoes (high heels)
Amino Acids from Proteins are used for:
What are used for: Synthesizing body-tissue protein, providing glucose for energy, providing nitrogen in the form of amine groups to build nonessential amino acids, contributing to fat stores
2 Vital Functions of Bones
What has these two vital functions? 1. Leverage - act and perform as levers when acted on by muscles 2. Provide support - translates into posture (necessary for efficient distribution of forces acting on the body)
Blood (Protection)
What protects the body from excessive bleeding by clotting and contains specialized immune cells to help fight disease and sickness
Blood(Regulation)
What regulates body temperature and acid in the body
Blood (Transportation functions)
What transports oxygen and nutrients to tissues, removes waste from tissues, transports hormones to organs and tissues, and carries heat throughout the body?
Rolling Movement
When a joint moves across the surface of another much like the tire of a bicycle moves on the street (example when femoral condyle moves over the tibial condyles during a squat)
Name two common tests for assessing cardiorespiratory efficiency.
YMCA 3-Minute Step Test and Rockport Walk Test
Behavioral Reactants
When family members pressure or make loved ones feel guilty about exercise, that person may actually respond by exercising less
Concentric Muscle Action
When muscle is exerting force greater than the resistive force, resulting in shortening of the muscle;
Sliding Movement
When one joint's surface moves across another much like the tire of a bicycles skidding across the street (example the tibial condyle moving across the femoral condyles during a knee extension)
Balance
When the body is in equilibrium and stationary, meaning no linear or angular movement
What is the amount of time recovery pulse is taken after completing the YMCA 3- Minute Step Test?
Within 5 seconds of completing the exercise, take the client's pulse for 60 seconds
What is the recommended tempo for resistance training exercises in Phase 4 of the OPT model?
X/X/X (as fast as can be controlled
What is the correct repetition tempo for core-power exercises?
X/X/X (as fast as can be controlled)
What is the recommended repetition tempo for resistance training in Phase 5 of the OPT model?
X/X/X (as fast as can be controlled)
Lipids (Fats)
Yield 9 calories per gram when oxidized and are involve in the following: Energy, Cellular membrane structure and function, precursors to hormones, cellular signals, regulation and excretion of nutrients in the cells, surrounding, protecting, and holding organs in place (kidneys, heart, and liver); insulating the body from environmental temperature changes and preserving body heat, prolonging the digestive process by slowing stomach's secretion of hydrochloric acid, creating a longer-lasting sensation of fullness after a meal, and initiating the release of the hormone cholecystokinin (CCK) which contributes to satiety
The heart rate training zone between 65 to 75% that builds an aerobic base and aids in recovery.
Zone 1
Heart rate zones used in Stage III of cardiorespiratory training.
Zone 1: 65-75%, Zone 2: 76-85%, Zone 3: 86-95%
The heart rate training zone between 76 to 85% that increases both aerobic and anaerobic endurance.
Zone 2
The heart rate training zone between 86 to 95% that builds high-end work capacity.
Zone 3
Name six low carbohydrate diets that each have a carbohydrate content of 21-42%.
Zone diet, Carbohydrate Addicts diet, Abs diet, South Beach diet, Sugar Busters diet, Testosterone diet
What is the starting zone of cardiorespiratory training when a client scores poor during the YMCA 3-Minute Step Test?
Zone one
What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute Step Test?
Zone two
Arthrokinetic Dysfunction
a biomechanical and neuromuscular dysfunction leading to altered joint motion. (Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint)
Postural Equilibrium
ability to efficiently maintain balance throughout body segments
Heart Rate Reserve (HRR) Method
aka Karvonen Method -Based on the difference between a client's predicted max HR and their resting HR THR = ((HRmax-HRrest) X desired intensity) + HRrest
Kinetic Chain Checkpoints during Running Knee
knees remain straight; excessive adduction and internal rotation of femur during stance phase will decrease force production and lead to overuse injuries
Respiratory Quotient (RQ)
the amount of CO2 expired divided by the amount of O2 consumed; can be measured during rest or at a steady state of exercise by a metabolic analyzer