NSCA CPT Certification

Warm Up and Cool Down (3)

1. 5 to 15 minute warm up to gradually increase heart rate to the target level 2. 5 to 15 minute cool down to gradually decrease heart rate 3. 5 to 15 minutes of low intensity stretching can be done after the warm up or as part of the cool down

Skinfold sites for black or white collegiate athletes, 18 - 34 (3) ATT

1. Abdomen 2. Thigh 3. Triceps

In skeletal muscle, aerobic endurance training induces three major changes that directly relate to enhanced endurance performance:

1. An increase in capillary density 2. An increase in mitochondrial density 3. An enhancement in oxidative enzyme activity

Steps of the initial fitness consultation and evaluation for resistance training program design (3)

1. Assess the client's initial resistance training status and experience 2. Conduct a fitness evaluation and analyze results 3. Determines the client's primary goals

What factors influence fitness test selection and implementation?

1. Availability and appropriateness of equipment and facilities 2. Environmental factors 3. Client's preassessment preparation

Types of flexibility training (4) BSPD

1. Ballistic stretching 2. Static stretching 3. Proprioceptive neuromuscular facilitation (PNF) 4. Dynamic stretching

Percent of Body Weight Testing (2)

1. Best suited for untrained or inexperienced clients 2. Should not be used with more experienced clients because they will have a greater strength to BW ratio

Equipment needed for testing (13)

1. Bicycle ergometer or treadmill 2. Equipment for measuring body composition 3. Equipment for measuring flexibility 4. Equipment for measuring the force of muscular contraction 5. Perceived exertion chart 6. Stopwatch 7. Metronome 8. Sphygmomanometer 9. Stethoscope 10. Tape measure 11. Body weight scale 12. First aid kit 13. AED

Body Weight Training (3)

1. Cannot develop maximal strength or power because it does not provide enough intensity 2. BW training is acceptable if the goal is to develop basic strength levels or muscular endurance 3. To gain maximal benefits, each exercise should be performed in a slow and controlled manner with perfect technique

Signs and symptoms that warrant a referral for a cardiovascular exam (8) CUEPEFFF

1. Chest pain or discomfort with physical exertion 2. Unexplained dizziness or fainting, particularly when associated with physical exertion 3. Excessive and unexplained shortness of breath or fatigue associated with exercise 4. Prior recognition of a heart murmur 5. Elevated systemic blood pressure 6. Family history of sudden and unexpected death before age 50 in more than 1 relative 7. Family history of disability from heart disease before age 50 in a close relative 8. Family history of hypertrophic cardiomyopathy, long-QT syndrome, Marfan syndrome, or heart arrhythmias

Facility Specification Guidelines - Signage

1. Clearly display operational policies, facility rules, safety guidelines, entrances, exits, rest rooms, etc.

What are some factors that affect reliability and validity? (4) CPEE

1. Client factors (4) 2. Personal trainer factors (2) 3. Equipment factors (1) 4. Environmental factors (4)

Elliptical Trainer

1. Combine the motions involved in stair climbing with those involved with walking or running 2. Advantages: ~ Low impact ~ Allow the upper body to contribute to the movement which increases the amount of muscle mass involved and therefore total caloric expenditure

Appropriate Clothing (3)

1. Comfortable, loose fitting clothing is important because it allows for ease of movement 2. Hot weather: clothing should be as light as possible 3. Cold weather: layered clothing should be used. Hats, gloves, and scarves are recommended

Core strength for plyometric exercise (5)

1. Core strength is the body's ability to control its center of mass in response to forces on the trunk generated by other parts of the body, including upper and lower extremities ~ In other words, the core is responsible for maintaining balance and postural stability during all activities 2. Core strength directly affects all other aspects of strength 3. A strong core provides a solid base for all other muscles and joints to work from, therefore allowing them to function in an optimal manner 4. A direct effect of a weak core is an increased amortization phase time, which will compromise the plyometric effect 5. Overall, proper form will be compromised, performance will be hindered, and the chance of injury will increase with poor core strength

Four factors that dictate the implementation of the client consultation and health appraisal. (CSSL)

1. Credentials of the personal trainer 2. Site of delivery 3. Specific population served 4. Legal statutes

12 minute run/walk test (2)

1. Designed to measure the distance traveled over 12 minutes of running/walking 2. Provides an estimate of VO2 max

1.5 mile run test (2)

1. Designed to measure the time it takes for a client to run 1.5 miles 2. Provides an estimate of VO2 max

Guidelines for Assessing Load Capabilities (4)

1. Directly assessing the 1RM 2. Estimating the 1RM 3. Percent of Body Weight Testing 4. Repetition Maximum Testing

What are the four main points of the NSCA's Code of Ethics?

1. Discrimination on the basis of gender, race, religion, nationality, or age is prohibited. All clients must be treated equally and their confidentiality must be protected 2. Personal trainers should obey all relevant federal, state, and local laws; as well as all institutional guidelines and NSCA bylaws, policies and procedures 3. Personal trainers should not misrepresent their skills, training, or certification; and should provide only those services for which they are qualified 4. Personal trainers should avoid professional or personal behavior that reflects negatively on the NSCA. For instance, they should never place their own financial gain over the well being of a client and they should avoid substance abuse

Passive warm up (2)

1. Does not pre-fatigue the client 2. Hot showers, heating pads, or massage

Resistance Training Program Design - Intermediate Client (10)

1. Frequency: 2. Exercise Selection: 3. Exercise Order: 4. Load, reps, sets, rest Periods: ~ Muscular Endurance: Load: Reps: Sets: Rest: ~ Muscular Hypertrophy: Load: Reps: Sets: Rest: ~ Muscular Strength: Load: Reps: Sets: Rest: ~ Muscular Power: Load: Reps: Sets: Rest: 8. Training Variation: 9. Sequencing: 10. Progression

Resistance Training Program Design - Novice Client (10)

1. Frequency: 2. Exercise Selection: 3. Exercise Order: 4. Load, reps, sets, rest Periods: ~ Muscular Endurance: Load: Reps: Sets: Rest: ~ Muscular Hypertrophy: Load: Reps: Sets: Rest: ~ Muscular Strength: Load: Reps: Sets: Rest: ~ Muscular Power: Load: Reps: Sets: Rest: 8. Training Variation: 9. Sequencing: 10. Progression

Factors That Increase RMR (6)

1. Gaining lean body tissue 2. Young age 3. Growth 4. Abnormal body temperature 5. Menstrual cycle 6. Hyperthyroidism

Purposes of Assessment (2)

1. Gather baseline data 2. Provide a basis for developing goals and effective exercise programs

Training Volume: Repetitions and Sets - Influential Factors (2)

1. Goal of training plan 2. Resistance training status ~ Untrained or novice clients will perform fewer sets than intermediate or advanced clients

2 ways to order exercises in a training session

1. Order exercises in a descending order of priority or application to the client's goals 2. Order exercises by their type (core or assistance) In general, the personal trainer should attempt to maximize the client's ability to tolerate the training loads and complete all the exercises in one session by arranging the exercises to manage fatigue

Principles to follow for program design for athletes (3)

1. Overload 2. Specificity of training 3. Principles of periodization

Four types of influences affect of build self efficacy PMVP

1. Performance accomplishments 2. Modeling effects 3. Verbal persuasion 4. Physiological arousal or anxiety

Assistance Exercises (3)

1. Performed to maintain muscular balance, help prevent injury, and isolate specific muscles 2. Involve only one joint, (single joint exercise) 3. Recruit a small amount of muscle mass

What are the two kinds of health appraisal forms?

1. Physical Activity Readiness Questionnaire (PAR-Q) 2. Health/medical questionnaire Information from both tools is instrumental in identifying risk factors, stratifying the level of risk, and determining the appropriateness of testing and exercise

Signs and Symptoms of Overtraining From Resistance Exercise (9)

1. Plateau followed by decrease of strength gains 2. Sleep disturbances 3. Decrease in lean body mass (when not dieting) 4. Decreased appetite 5. A cold that just won't go away 6. Persistent flu-like symptoms 7. Loss of interest in the training program 8. Mood changes 9. Excessive muscle soreness

Directly Assessing the 1RM (5)

1. Poses minimal risk to both clinical and athletic clients 2. Considered the gold standard of muscular strength assessments 3. Clients who are untrained or injured should not perform this 4. Should only be done with core exercises and not assistance exercises 5. The biggest issue is whether the client has the technique needed to perform the exercise

Factors affecting body mass assessment (3) PTH

1. Previous meals Increases after meal consumption 2. Time of day Lower first thing in the morning Higher during afternoon or evening 3. Hydration status Lower when dehydrated Body mass will decrease post exercise due to sweat loss

Influential Factors for Exercise Selection in Resistance Training Program Design (4)

1. Principle of specificity 2. The equipment available 3. The client's resistance training experience 4. The amount of time they are willing to dedicate

General Recovery Guidelines for Plyometric Exercises (3)

1. Rest times of 60 to 120 seconds between drills should allow for full or nearly full recovery 2. 48 to 72 hours between plyometric sessions is acceptable 3. Using these recovery guidelines, most clients should perform 1 to 3 plyometric sessions per week

Factors influencing energy requirements (3)

1. Resting metabolic rate (RMR) 2. Physical activity 3. Thermic effect of food

Proper testing sequence for athletic performance testing (8) RNAMSLAM

1. Resting tests 2. Non-fatiguing tests 3. Agility tests 4. Maximum power and strength tests 5. Sprint 6. Local muscular endurance 7. Anaerobic capacity 8. Maximal or submaximal aerobic capacity

Stationary Bicycles - Seat Height (2)

1. Seat height should be at approximately mid-hip level when the client is standing next to the bicycle 2. Seat height should allow for a slight bend in the knee joint at the bottom of the pedal stroke, which permits maximum extension without locking of the knee

Appropriate Footwear (3)

1. Shoes should provide cushioning, stability, and comfort while maintaining flexibility 2. Most running shoes should be replaced after 300 to 500 miles or every 6 months, whichever comes first 3. Heavier clients or those with an unusual gait may require more frequent shoe replacement

Aerobic Endurance Program Design - Exercise Duration (3)

1. Should be between 30 and 60 minutes 2. Exercise duration is inversely related to exercise intensity 3. Intermittent exercise ~ Good for those short on time or very deconditioned clients ~ Improve adherence

Facility Specification Guidelines -Telephones

1. Should be located in the supervisor's office for emergency purposes 2. Additional phones may be installed at the front entrance and should be mounted at a maximum height of 4 feet to accommodate persons in a wheelchair

Facility Specification Guidelines - Communication boards

1. Should be near the front entrance where people can view them without blocking traffic flow

Factors affecting blood pressure assessment (6) SCSBTM

1. Smoking and tobacco products Resting BP: increases Exercise BP: increases 2. Caffeine Resting BP: variable but should be avoided prior to BP testing Exercise BP: variable but should be avoided prior to BP testing 3. Stress Resting BP: increases Exercise BP: increases 4. Body position Decreases when supine Increases when moving from supine to seated or standing position 5. Time of day Lower first thing in the morning Could increase or not change during the afternoon or evening 6. Medications Resting BP: responses to medications are variable Exercise BP: responses to medications are variable

Spotting Over the Face Dumbbell Exercises (2)

1. Spot the client's wrists very near to the dumbbell 2. For exercises that require the client to use two hands to hold one dumbbell (dumbbell pullover) or only one hand at a time (overhead dumbbell triceps extension) to perform an exercise, the personal trainer should spot the lowest half of the dumbbell (the end closest to the floor) itself

The Preoperation Phase (1)

1. Staffing and staff development for a facility are the focus of the preoperation phase

The Construction Phase (1)

1. Takes the majority of the time

What influences test selection and implementation? (3)

1. The availability and appropriateness of equipment and facilities 2. Environmental factors 3. The client's pre-assessment preparation

Main Factors Affecting Training Frequency (2)

1. The client's training status 2. The client's overall level of fitness ~ Lesser trained clients need more rest between workouts ~ An influential factor that is often overlooked is how the different components of the training program interact

What is Contract Law?

1. The personal trainer's promise to deliver weekly services and the client's payment or promise to pay for those services is something of value sufficient to make a contract binding or, in other words, legally enforceable 2. The civil judicial system is called upon to resolve these disputes 3. A breach of agreement would occur if a personal trainer did not provide services or if a client refused to pay for the services provided 4. Contract law principles are relevant to the use of release, waivers, informed consents, and a variety of other personal training documents

Progression for resistance training (2)

1. The process of altering training stress as a client adapts 2. Must be applied systematically and in proportion to the client's training status

Common erros for blood pressure measurement (4)

1. The stethoscope is on backwards 2. The stethoscope bell is under the cuff 3. The dial is not at the tester's eye level 4. The blood pressure cuff is positioned too close to the antecubital space

What are three simple visualization exercises that can be performed in a relaxed state?

1. Witnessing a past success ~ If a client has seen or experienced an achievement or witnessed her own excellence, the belief that such a performance is possible becomes concrete. Since the mind and nervous system are closely linked, perception of a remembered event might have the same belief power as an actual event 2. Witnessing a success yet to be ~ Even if a client has not yet achieved the desired goal or performance, with developed imagination skills her or she can create a mental movie of success as if it has already happened 3. Witnessing the value ~ Immediately before, during, or after a workout, the client mentally sees the result or valued outcome. This will greatly enhance the client's desire to achieve the outcome

Aerobic Exercise Area

3 feet of space on all sides of equipment

Define: Coronary Risk Factor

A characteristic, trait, or behavior that affects the probability of developing cardiovascular disease

PAR-Q recommendations for a medical referral (4)

A client must seek physician clearance for exercise testing and participation if he or she: 1. Answers yes to any PAR-Q questions 2. Exhibits any signs or symptoms of cardiovascular or pulmonary disease 3. Is stratified as moderate risk and wants to participate in vigorous exercise 4. Or is stratified as high risk and want to participate in moderate to vigorous exercise

Define: Self Talk

A client's "internal voice"

Define: Myocardial Infarction

A result of the death of heart tissue due to an occluded blood supply; also referred to as a heart attack

Non-linear periodization

Also known as undulating periodization Varies the intensity and volume involves within week or microcycle vacillations in the assigned training load and volume

What is hypoglycemia?

Blood glucose level of 65 mg/dl or lower low blood sugar

Plyometric program design - Mode

Determined by the general part(s) of the body that are performing the given exercise Lower body plyometrics Upper body plyometrics

Flexibility training guidelines for clients who are overweight or obese

Frequency, intensity, duration 2 to 3 days/week At least 4 reps per muscle group Hold static stretches for 15 to 60 seconds

Define: Ketosis

High levels of ketones in the blood stream caused by incomplete breakdown of fatty acids

Define: Indirect Measure

Hydrostatic weighing is an indirect measure

Define: Myocarditis

Inflammation of the heart muscle

Speed Training Safety Considerations

Injuries during speed training commonly occur because of insufficient strength or flexibility, inadequate instruction or supervision, or an inappropriate training environment

Role of the Personal Trainer Regarding Nutrition

It is well within the personal trainer's scope of practice to address misinformation and to give general advice related to nutrition for physical performance, disease prevention, weight loss, and weight gain

Define: Face Validity

Means that a test appears to test what it is supposed to test

Chronic Adaptations to Resistance Training (7) (PESFBNS)

Muscle Performance ~ 3 responses Muscle Enzymes ~ 4 responses Muscle Substrates ~ 6 responses Muscle Fiber Characteristics ~ 5 responses Body Composition ~ 3 responses Neurological Changes ~ 4 responses Structural Changes ~ 2 responses

Define: Sarcopenia

Muscle loss due to aging

What is Negligence?

Negligence is the failure of one person to comply with a legally determined duty to protect another person, which failure proximately causes that other person harm

What is metabolic syndrome?

Persons having three or more of the following criteria: Abdominal obesity: waist circumference >102 cm (40 in) in men and >88 cm (35 in) in women Hypertriglyceridemia: ≥150 mg/dl Reduced HDL-cholesterol: <40 mg/dl in men and <50 mg/dl in women Elevated blood pressure: ≥130/85 mmHg Elevated fasting glucose: ≥110 mg/dl

What are the phases involved with selecting exercise equipment?

Phase 1: develop functional criteria for the equipment Phase 2: evaluate specifications and effectiveness of the equipment Phase 3: evaluate manufacturers' business practices

Define: Closed Kinetic Chain

Referring to a movement during which the most distal body part's morion is significantly restricted or fixed; often occurs with lower (or upper) body movements with the feet (or hands) on the floor

Define: Metabolic Equivalents (METs)

Resting oxygen uptake 3.5 ml O. kg. min−1

Selecting __________, __________, and __________ __________ that will provide meaningful results requires an understanding of the __________ __________, __________ __________, and __________ of the client; level of __________ of the personal trainer; __________ of equipment; and the specific __________ __________ associated with the __________

Selecting valid, reliable, and safe assessments that will provide meaningful results requires an understanding of the health status, risk stratification, and goals of the client; level of experience of the personal trainer; availability of equipment; and the specific test characteristics associated with the assessment

Define: Stride Length

The distance covered with each step

Define: Repetition Maximum (RM)

The greatest amount of weight that can be lifted with proper technique for a specific number of repetitions

Define: 1-Repetition Maximum (1RM)

The greatest amount of weight that can be lifted with proper technique for only one repetition

Define: Stride Frequency

The number of steps per minute

What is the primary adaptation of skeletal muscle to resistance training?

The primary adaptation of skeletal muscle to long term resistance training is hypertrophy, or increased cross-sectional area of the muscle fiber, resulting in increased force and power production capability

Define: Auscultate

To listen to the sounds of the body by using a stethoscope

Define: Compound Set

Two different exercises for the same primary muscle group that are completed in succession without an intervening rest period

Facility Maintenance - Walls

Wall surfaces cleaned 2 to 3 times per week

Acute Responses to Aerobic Endurance Exercise - Metabolic Responses (4) OALP

Oxygen consumption - increase Arteriovenous oxygen difference - increase Blood lactate - increase Blood pH - decrease

General guideline for training someone with COPD

Patients with COPD should exercise in a formal pulmonary and respiratory rehabilitation facility and not under the direction of a personal trainer

Exercise prescription for individuals with COPD

People with COPD are usually given pulmonary rehabilitation that involves aerobic exercises Studies have shown that resistance training is all an important component of pulmonary rehabilitation Home based exercise programs that combine aerobic exercise and weight training have been shown to strengthen motor and respiratory muscles and therefore improve quality of life

Peripheral Vascular Disease

People with PVD have pain during walking Typically, they cannot walk for more than 2 to 5 minutes without having to stop and rest because of the intense pain in their calves The goal is to increase the length of their activity to improve quality of life and possibly avoid the need for surgical intervention These clients are prescribed nitrates If the client is experiencing anything suggestive of cardiac compromise (chest pain, ache, shortness of breath, etc.) they must stop immediately, sit down or lie down flat, and use the nitroglycerin as prescribed while someone calls emergency services

Chronic Adaptations to Exercise - Body Composition (3)

Percent fat - likely decreases Fat free mass - increases Metabolic rate - likely increases

Define: Percentile

Percentage of scorers at or below the client's score

Olympic Lifting Area

Perimeter walkways around the platform should be 3 to 4 feet Needs 36 square feet of space

Define: periodization

Periodization is the systematic process of planned variations in a resistance training program over a training cycle

Plyometric program design - Needs Analysis (6)

Personal trainer determines the client's needs and the requirements of the client's activities and life style Client needs: 1. Age 2. Training experience and current training level 3. Injury history 4. Physical testing results 5. Training goals 6. Incidence of injury in a client's job or chosen activity

What is the scope of practice for the personal training profession?

Personal trainers are health/fitness professionals who use an individualized approach to assess, motivate, educate, and train clients regarding their health and fitness needs. They design safe and effective exercise programs and provide the guidance to help clients achieve their personal goals. In addition, they respond appropriately in emergency situations. Recognizing their area of expertise, personal trainers refer clients to other health care professionals when appropriate

When should a personal trainer refer a client to a dietician?

Personal trainers should refer clients to a dietician when the client has a disease state, such as cardiovascular disease, that has a dietary component or when the complexity of the nutrition issue is beyond the competence of the personal trainer This type of nutrition information is called medical nutrition therapy

Chronic Adaptations to Exercise - Muscle Enzymes (4)

Phosphagen system enzyme concentration - may increase Phosphagen system enzyme absolute levels - increase Glycolytic enzyme concentrations - may increase Glycolytic enzyme absolute levels - increase

Guidelines for combining plyometric and aerobic exercise

Plyometric exercise should be incorporated into an overall training program, including both strength and aerobic exercise. Speed training may be combined with plyometric and resistance training, but this requires careful planning to optimize recovery while maximizing performance

What is thought to be the underlying cause of metabolic syndrome

Poor blood glucose regulation, due to insulin resistance, has been proposed as the underlying cause of this syndrome People with metabolic syndrome typically have hyperinsulinemia, which means high levels of insulin in the blood

Exercise guidelines for clients postmyocardial infarction

Post MI clients are not to be trained until they have received medical clearance The medical professional must be able to provide an intensity level and training range for the personal trainer to work with The program should be sent to the doctor for approval Signs and symptoms: Chest pain Palpitations Shortness of breath Diaphoresis Nausea Neck pain Arm pain (left or right) Back pain A sense of impending doom

Define: Test Protocol

Procedures required for administering a reliable test

Define: Health Appraisal

Process to screen a client for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic, and orthopedic diseases in order to optimize safety during exercise testing and participation

Variation for Resistance Training Program Design (7)

Programs can be varied by: 1. Frequency 2. Intensity 3. Volume 4. Rest intervals Variation can occur: 1. Within a workout 2. During a week 3. Over a period of several weeks

Proper Handrail Progression (5)

Proper handrail progression: 1. Two hands lightly 2. The fingers of two hands 3. One hand, with the other arm swinging at the side 4. The fingers of only one hand 5. Only one finger of one hand

Landing postion for plyometric exercise

Proper landing technique is essential to maximize the effectiveness of the exercise and minimize the potential for injury If the earlier squat assessment reveals proper posture, flexibility, and stability, the trainer should begin assessing and training landing technique

Aerobic Endurance Program Design - Warm Up and Cool Down

Proper warm up involves a slow progression from small, simple movements to the larger, more complicated movements that mimic those used during the exercise session

Acute Responses to Aerobic Endurance Exercise - Respiratory Responses (5)

Pulmonary minute ventilation - increase Breathing rate - increase Tidal volume - increase Respiratory Exchange Ratio (RER) - increase Respiratory Quotient (RQ) - increase

Preparticipation Health Appraisal Screening

Purpose is to identify known diseases and positive risk factors associated with CAD, assess lifestyle factors, and identify individuals who may require medical referral Essential that this process is cost effective and time efficient Consists of 2 steps: Step 1: ask the client to complete the relevant forms Step 2: personal trainer should review these forms before services are provided and any activity occurs

Resistance training room guidelines - Ceiling Height

Ranges from 12 to 14 feet A common mistake when determining ceiling height is not allowing space for heating and cooling ducts, light fixtures, utility cables, wires, and plumbing structures

Define: Ballistic Stretching

Rapid, jerky, uncontrolled movement

Resistance training room guidelines - Staff to client ratios

Ratio between staff and exercisers is around 1:10 Middle school S&C facilities should not exceed a 1:10 staff to athlete ratio Secondary school S&C facilities should not exceed a 1:15 ratio Facilities that serve athletes or clients older than secondary school should not exceed a 1:20 staff to athlete ratio

Speed training program design - recovery

Recovery from sessions should last 24 to 48 hours depending on the intensity of the previous sprint training session

Sprinting Technique - Leg Action (Recovery Phase) (5)

Recovery phase: 1. Begins the moment the client's foot completely leaves the ground 2. Must immediately dorsiflex the ankle and extend the great toe 3. Client must also flex the knee, driving the foot directly toward the buttocks. This helps to shorten the lever, which allows the leg to swing forward more quickly 4. As the heel moves toward the buttocks, the leg swings forward as if the client is attempting to step over the opposite knee 5. The knee extends at an approximately 90 degree position and then becomes nearly straight as the foot moves down and forward, driven toward the ground by the hip flexors

Recruitment of motor units for force production follows the.......?

Recruitment of motor units for force production follows the size principle, meaning that smaller units are recruited at lower force levels and larger motor units are recruited at higher force levels

Define: Exercise Order

Refers to the order in which the exercises are performed during the workout

Speed training program design - intensity

Refers to the physical effort required during execution of a given drill, and is controlled both by the type of drill performed and by the distance covered Sprinting should be performed at close to max speed to ensure proper sprinting mechanics, stride length, and stride frequency

The Karvonen Formula

Related to the percent of APMHR but allows for differences in resting heart rate (RHR) Formula: Step 1 Find the client's heart rate reserve (HRR) HRR = APMHR - RHR Step 2 Determine the client's target heart rate (THR) THR = (HRR X exercise intensity) + RHR low end intensity: 50% high end intensity: 85%

Sprinting technique - arm action

Remaining relaxed, each elbow should be flexed to approximately 90 degrees Movement must originate from the shoulder with minimal frontal plane motion Common errors include: ~ Locking the upper arm into place and moving only the lower arm rather than having the action created at the shoulder ~ Allowing the arm to cross the midline of the body ~ Improper arm swing distance ~ Emphasizing a forward motion of the arm swing rather than a backward motion

Define: Forced Repetitions

Reps that are successfully completed with assistance from a spotter

Program design for clients recovering from an eating disorder

Require the client to see a physician before returning or continuing an exercise program Do not prescribe a vigorous exercise program Help the client to engage in a well rounded program of aerobic conditioning, resistance training, and flexibility exercise Ensure adequate hydration and rehydration Encourage the client to ingest an adequate dietary intake Encourage the client to consume 200 to 400 kcal of complex carbs during the first 30 to 90 minutes following an exercise session Schedule exercise sessions so that the client does not exercise every day and take 2 to 3 days off per week Check the client's blood pressure and pulse Do not allow impact exercise if the client has a stress fracture Maintain regular communication with the client's physician, dietitian, and other healthcare professionals If a client experiences any of the following signs or symptoms, he or she should seek medical clearance before continuing the exercise program: ~ Light-headedness ~ Irregular heartbeats ~ Nausea ~ Injuries ~ Abnormal blood pressure levels or pulse

Negligence Claims

Requires proof based on certain elements. These elements are established based on proof of: 1. Duty 2. Breach of duty 3. Proximate cause 4. Harm or damage

Exercise prescription for clients with Hyperlipidemia

Resistance training ~ Follow recommendations and guidelines in chapter 15 ~ Flexibility training Is fine for clients with hyperlipidemia and should be included in a well rounded exercise program

Low Back Pain

Responds well to spinal stabilization exercise, posture correction(s), and flexibility exercises Strengthening the low back extensors and abdominal muscles are essential People with low back pain should have balance work incorporated into their program Effective assessment for posture and movement impairments is essential for establishing appropriate pain free low back and pelvic neutral stabilization and flexibility exercises

Personal trainers should use the principles of _____________ _____________ to ensure the safety of clients and to prevent costly lawsuits

Risk Management

Conditions requiring shoulder exercise modification

Rotator cuff repair Rotator cuff tendinitis Glenohumeral joint instability (prior dislocation or subluxation) Acromioclavicular joint injury (separation) Glenohumeral joint osteoarthritis

A goal should be SMART

Secific Measurable Action oriented Realistic Time bound

Phase 1: develop functional criteria for the equipment

Selecting resistance exercise equipment: 1. It is critical to understand the mechanics of the equipment 2. Planners should analyze the types of movements that will be used before making a final decision Selecting cardiovascular equipment: 1. It is essential to consider choosing the most versatile and popular types of equipment (e.g. treadmill, elliptical) to meet the needs of a variety of targeted populations

Appropriate Footwear for Clients with Neutral Foot Strike

Semicurved last and moderate direction and foot control features

_______________ and ______________ levels are _______________ during bouts of depression, but exercise has an anti depressive effect because it naturally _______________ these biogenic amines

Serotonin and norepinephrine levels are lowered during bouts of depression, but exercise has an anti depressive effect because it naturally elevates these biogenic amines

Define: Overreaching

Short term exercise training, without sufficient recuperation, that exceeds an individual's capacity

Resistance training room guidelines - Lighting

Should be 75 to 100 foot-candles or 807 to 1,076 lux ADA requires that all light switches be accessible by a person in a wheelchair Should be brighter than would be required for a classroom or office (50 foot candles or 538 lux)

Resistance training room guidelines - Windows

Should be a minimum of 20 inches above the floor Best to avoid placing windows where spotters or exercises would be likely to lean against them

Resistance training room guidelines - Mirrors

Should be at least 20 inches above the floor Dumbbell racks and all other equipment should be at least 6 inches away from the mirrors ~ If they are located close to mirrors and tend to move, they should be bolted down Pros of mirrors: 1. Provides a client with immediate feedback during an exercise 2. Provides feedback to a personal trainer on exercise technique via blind side viewing 3. Are motivational because clients can see improvements and changes in their physical characteristics 4. Enhance the look of the resistance training room by making it appear more spacious Cons of mirrors: 1. Can distract clients 2. Some clients do not want to see themselves in a mirror

Spotting Power Exercises

Should be performed in a segregated area or on a lifting platform without the use of a spotter

Resistance training room guidelines - Doors

Should have double doors to make moving equipment convenient

Speed training program design - volume

Should vary according to the client's goal Normally expressed as the distance covered

Define: Dynamic Stretching

Similar to ballistic stretching in that it utilizes speed of movement, but dynamic stretching avoids bouncing and includes movements specific to a sport or movement pattern

Exercise guidelines for clients with peripheral vascular disease

Since the pathophysiology of PVD is present throughout the body, the personal trainer must be aware that exercise in a client with PVD may cause a cardiac event Therefore, it is preferable for the client with PVD tone cleared from a cardiac viewpoint by an exercise stress test before beginning an exercise program For the same reasons as in cardiac and stroke patients, aggressive lifestyle changes must occur along with hyperlipidemia management

Plyometric Training and Work Performance

Some job requirements indicate that the production of muscular power is a key to movement efficiency and may improve job output Jobs including: 1. Police 2. Fire fighter 3. Clients preparing for military training

Client Consultation - Step 1

Step 1: Assessing Client-Personal Trainer Compatibility ~ First, provide a detailed description of the services available Other important information to include: ~ Explanation of trainer's formal education, professional experience, certifications, and expertise or specializations ~ Mission statement ~ Success rate ~ Unique features of program delivery system ~ Logistical aspects Evaluate level of exercise readiness Last step in determining compatibility is to assess suitability and appropriateness

Client Consultation - Step 2

Step 2: Discussion of Goals Main purpose is to provide and define direction as it relates to purpose and motivation Developing goals that are specific, measurable, action oriented, realistic, and time sensitive is a vital element of the training process

Client Consultation - Step 3 - What are the components of the client-trainer agreement? (9) SPETCPCTC

Step 3: Establishing the Client-Trainer Agreement Components of the C-T Agreement: Written documentation describing the 1. Services 2. Parties involved 3. Expectations of those parties 4. Time line of delivery 5. Cost structure 6. Payment process 7. Cancellation policy 8. Termination of contract 9. Circumstances that would render the document void

Define: Innervate

Stimulation of a muscle cell by a motor nerve

Five Point Body Contact Position

Supine Exercises (seated or lying down) 1. Back of the head 2. Upper back and rear shoulders 3. Lower back and buttocks 4. Right foot 5. Left foot Prone Exercises 1. Chin (or one cheek if the head is turned to the side) 2. Chest and stomach 3. Hips and front of the thighs 4. Right hand 5. Left hand

Speed Training Safety Considerations - Exercise surface and footwear

Surface must possess adequate shock absorbing qualities

Sprinting technique - acceleration

Takes 13 to 16 yards for the client to achieve proper technique During these first yards, the client focuses on increasing both velocity and stride length During a sprint, support time should be kept brief while braking forces at ground contact are minimized and the backward velocity of the lower leg and foot at touchdown is maximized. Maximizing sprinting speed depends on a combination of optimal body posture, leg action, and arm action

Define: Negative Reinforcement

Takes away something from the client

Define: Flexibility

The ability of a joint to move through an optimum range of motion (ROM)

Define: Visualization

The ability of the brain to draw and recall mental images that can create positive emotional responses and improve motivation

Define: Speed-Endurance

The ability to maintain running speed over an extended duration

Define: Elasticity

The ability to return to original resting length after a passive stretch

Define: Load

The amount of weight assigned to an exercise set

Define: Speed-Strength

The application of maximum force at high velocities

Breathing Considerations (When should you inhale and exhale?)

The best general advice is to exhale through the sticking point during the concentric or exertion phase and inhale during the easier part during the eccentric phase

Resting Heart Rate (RHR)

The best time to measure is first thing in the morning upon waking but before getting out of bed

How to avoid the stretch reflex when stretching

The client should move into the final static stretch position slowly and only to a point of minor discomfort. as the stretched portion is held, the feeling of tension should diminish; if it does not, the stretched position should be slightly reduced

What is the concept behind a submaximal cardiovascular endurance test?

The concept is to monitor, HR, BP, or RPE (or some combination of these) during exercise until a predetermined percentage of the client's predicted maximal HR is achieved, at which point the test is terminated

Define: Rate Coding

The control of the motor unit firing rate (i.e. the number of action potentials per unit of time)

Define: Validity

The degree to which a test or test item measures what it is supposed to measure

What does the design committee consist of? (7) (AFACLRP)

The design committee should consist of: 1. Administrators 2. Facility management personnel 3. Architect 4. Contractor 5. Lawyer 6. A representative number of prospective users of the facility 7. Personal trainer

Heart Rate Reserve (HRR)

The difference between a client's maximal heart rate and their resting heart rate

Define: Standard Error of Measurement

The difference between a person's observed score (what the result was) and that person's true score, a theoretically errorless score

Define: Arteriovenous Oxygen Difference

The difference in the oxygen content of arterial blood versus venous blood expressed in milliliters of oxygen per 100 millimeters of blood

Effectiveness of linear and non-linear periodized programs

The effectiveness of a periodized program is attributed to the systematic variation that allows the athlete to adequately recover from the assigned loads and reps Often the non-linear method of periodization is used so that training can continue through the season Typically, during the in-season program, the frequency of training is reduced and the volume of exercise is modulated in relation to the amount of competition and volume of sport practice It appears that the non-linear model is more effective at promoting muscular strength gains than the linear model

Resistance Training Free Weight Area

The ends of all bars should be 3 feet apart Should be able to accommodate 3 to 4 people

Equipment Spacing

The fitness area should provide between 25 and 50 square feet per piece of equipment on the floor

Warm up for plyometric training programs

The general warm up might consist of light jogging or stationary bike at low intensity The specific warm up would consist of low intensity dynamic movements similar in style to those performed during the workout

What to drink during activity

The goal of fluid replacement during exercise is to move the fluid from the mouth, through the gut, and into circulation rapidly and to provide a volume that matches sweat losses Cool water is ideal except during long duration activity (endurance exercise, multiple games in a day) when replacing sodium becomes very important to prevent a dangerous drop in blood sodium levels (called hyponatremia) During aerobic endurance training, carbohydrate along with water can be helpful if activities last more than 60 to 90 minutes

The greater the bone mass prior to menopause

The greater the bone mass prior to menopause, the less severe are the consequences of loss of bone mass. Resistance training may lead to decreased risk for osteoporosis, fractures, and falls later in life

Nutritional guidelines for weight loss

The guiding principle for weight loss is to help clients achieve a negative energy balance. Many clients think the issue is more complex than that, so the personal trainer should keep them focused on this principle General principles to be considered when a client embarks on a weight loss regimen: 1. The ability to achieve and maintain minimal body fat is to some extent genetic 2. Whether clients can gain muscle and lose body fat simultaneously depends on their training program and nutrition intake 3. An average loss of 1 to 2 pounds per week represents a daily caloric deficit of approximately 500 to 1,000 kcal, which can be achieved through a combination of dietary restriction and exercise 4. The diet should be composed of food low in energy density ~ Energy density refers to the calories per weight or volume of food 5. The diet should be nutritionally balanced and should provide a variety of foods

Define: Stretch Reflex

The immediate contraction of a muscle caused by a rapid stretch of that muscle

Thermic Effect of Food

The increase in energy expenditure above the RMR that can be measured for several hours following a meal The energy needed to digest and assimilate foods, approximately 7% to 10% of a person's total energy requirement

The key to inducing increases in muscle size and strength

The key to inducing increases in muscle size and strength is to place the system under overload

Define: Feedback

The knowledge of results or awareness of success or failure Inherent in the completion of or progress toward the short term goal and leads to the cognitive evaluation of success or failure

Therapeutic lifestyle change diet (TLC)

The major emphasis for high LDL levels is the consumption of an antiatherogenic diet ~ This is referred to a heart healthy diet Mainstay of TLC diet is the limited intake of saturated fats (less than 7% of total calories) and cholesterol (less than 200 mg/day) The TLC diet is low in overall fat intake and in saturated fat; low in cholesterol; adequate in nutrients; and high in fruits, vegetables, and whole grains

Define: Frank-Starling Mechanism

The mechanism by which the stroke volume of the heart increase proportionally to the volume of blood filling the heart (the end-diastolic volume)

Define: Target Heart Rate Range (THRR)

The minimum and maximum heart rates per unit of time that are assigned for an aerobic exercise session

Speed training program design - mode

The mode is determined by the speed characteristics that the given drill is designed to improve Speed training focuses on 3 areas: form, stride frequency, stride length Sprint-assisted training: this increases stride frequency by allowing the client to run faster than they are capable of Resisted sprinting: this increases stride length

Specificity of training for athletes

The more similar the training activity is to the actual sport movement, the greater the likelihood of a positive transfer to that sport. Therefore, the personal trainer should design the resistance training program to include at least one exercise that mimics the movement pattern of each primary skill of the athlete's sport

Define: Sticking Point

The most difficult part of the exercise that typically occurs soon after the transition from the eccentric to the concentric phase

What are the most important required assessments?

The most important required assessments for initiating and designing an exercise program are of the client's CAD risk and potential contraindications for specific activities due to known musculoskeletal limitations or diseases

Define: Liftoff

The movement of the bar from the supports of a bench or rack to a position in which the client can begin the exercise

Define: Goal Repetitions

The number of repetitions a client is assigned to perform for an exercise

Define: Repetitions

The number of times a movement or an exercise is completed

Define: Frequency

The number of workouts performed in a given time period (typically one week)

Maximal Heart Rate (MHR)

The only way to determine a client's true MHR is to perform a graded exercise test

Glycemic control

The principal risk of exercise among those who have diabetes is hypoglycemia Hypoglycemia is of greater concern for clients with type 1 diabetes Factors that lead to hypoglycemia: ~ Increased exercise intensity ~ Longer exercise time ~ Inadequate caloric intake prior to exercise ~ Excessive insulin dose ~ Insulin injection into exercising muscle ~ Colder environmental temperatures Exercise enhances the absorption of exogenous insulin, increases the muscle uptake of glucose, and impairs the mobilization of glucose in blood

Define: Recruitment

The process in which tasks that require more force involve the activation of more motor units

Exercise guidelines for post-cerebrovascular accident patients

The program must begin where the post CVA rehabilitation left off The trainer needs to have close contact with the rehab team in order to ascertain the direction of the post-rehabilitation train and the establishment of goals Exercise can significantly improve the life of an individual who has had a stroke. Personal trainers may train post CVA clients who have no neurological deficit and are released by their physicians to exercise in an unmonitored setting

Between-Week Variation

The program should vary between weeks through volume, intensity, frequency, exercise selection, and training focus

What is Criminal Law?

The provision of medical or dietetic services by personal trainers, when those services are reserved by state law for provision by licensed professionals, is made criminal by some state laws

Define: Respiratory Exchange Ratio (RER)

The ratio of the volume of carbon dioxide expired to the volume of oxygen consumed as measured at the mouth

Define: Size Principle

The recruitment of larger and more motor units as a response to an increased force requirement

Define: Total Peripheral Resistance (TPR)

The resistance to blood flow in the systemic vascular system

What is the scope of practice for the personal trainer in regards to the interview?

The scope of practice of the personal trainer involves the responsibility to interview potential clients to gather and assess pertinent information regarding their personal health, medical conditions, and lifestyle in order to safely and effectively meet their individual health and fitness objectives

Define: Stretch-Shortening Cycle (SSC)

The series of three phases that explains the mechanical and neurophysiological reactions to a plyometric movement Both plyometric and speed rely heavily on the SSC to elicit the desired outcome

Location of the Brachial Artery for heart rate testing

The space between the upper and lower arm The crook of the elbow

Define: Series Elastic Component (SEC)

The structures that, when stretched, have the ability to store energy that may be released upon an immediate concentric muscle action While the SEC, a primary contributor to force production during plyometric exercises, includes some muscular components (actin and myosin), it is composed mainly of tendon

Define: Plasticity

The tendency to assume a new and greater length after a passive stretch

Define: Rest Interval

The time interval between two sets

Define: Volume

The total amount of weight lifted in a training session (i.e., total reps x the weight lifted per rep) or the total number of repetitions completed in a training session (i.e.,the number of reps performed in each set x the number of sets)

What most strongly influences exercise order?

The type and characteristics of the exercises selected

The integrity of the assessment process depends on what?

The validity and reliability of the assessments selected and proper administration by a trained fitness professional Personal trainers should take care to enhance reliability by consistently attending to controllable factors related to the client, personal trainer, equipment, and environment

Safety Considerations for Plyometric Exercises

There has been no research to delineate populations for whom plyometric training is contraindicated Key factors: 1. Age and maturity 2. Posture, flexibility, and stability 3. Strength Clients must possess: 1. Sufficient base of strength 2. Speed 3. Balance

Clients who are post myocardial infarction

These clients can either have a fear of exercise or be fearless when it comes to exercise Personal trainers should not train clients who are post-myocardial infarction AND have exiting coronary artery disease (CAD) without associated chest pain. Such clients must be medically monitored while exercising

Defenses to Negligence Claims

These defenses typically include: 1. Adherence to industry standards and guidelines 2. Receipt of proper informed consent for testing 3. Assumption of risk by the client 4. Waiver or release of liability given by a client before activity

YMCA Bench Press Test

This is a test of absolute muscular endurance Resistance used: 80 pounds for males 35 pounds for females Set the metronome cadence to 60 BPM to establish 30 reps per minute Client should begin with arms extended, lower the weight to the chest, and without pausing, the client should raise the bar to full arms length

Define: Maximal Oxygen uptake

This is the highest capacity for oxygen consumption or utilization by the body during maximal physical exertion; also referred to as aerobic capacity, maximal oxygen consumption, VO2 Max, and functional capacity

Spotting Resistance Training Exercises

To be effective at providing enough assistance, the personal trainer must be at least as tall as the client. If this is not the case, the personal trainer should modify the exercise so that the client is seated Four free weight conditions require a spotter 1. Overhead 2. Over the face exercises 3. Bar on the upper back and shoulders 4. Bar on the front of the shoulders or clavicles

To calculate exercise heart rate range, assign an exercise intensity of ______% - ______% of __________ or ______% - ______% of __________.

To calculate exercise heart rate range, assign an exercise intensity of 70% - 85% of APMHR or 50% - 85% or HRR

Initial resistance training status and experience

To do this, ask five simple questions: 1. Do you currently participate in a resistance training program? 2. How long have you been following a regular (one or more times per week) resistance training program? 3. How many times per week do you resistance train? 4. How intense (or difficult) are your resistance training workouts? 5. What types of resistance training exercises do you perform and how many of them can you perform with proper technique?

Treadmill running uses __________ energy than running outdoors, increasing the __________ to __________ will offset this

Treadmill running uses less energy than running outdoors, increasing the incline to 1% will offset this

Chronic Adaptations to Exercise - Muscle Fiber Characteristics (5)

Type 1 cross sectional area - increases Type 2 cross sectional area - increases Percent type 2a - increases Percent type 2x - decreases Percent type 1 - no change

Types of diabetes

Type 1 diabetes: insulin dependent diabetes; the use of exogenous insulin is required for survival Type 2 diabetes: non-insulin dependent diabetes; this is the most common form (about 90%) ~ Highly associated with a family history of diabetes, older age, obesity, and lack of exercise Gestational diabetes: condition in which the glucose level is elevated and other diabetic symptoms appear during pregnancy

Program recommendations

Unsupervised program ~ For people who are apparently healthy with no apparent risks Supervised program ~ For people who have limitations that would restrict involvement but not limit participation Medically supervised program ~ Directed and monitored by an allied health professional in a clinical setting

1 Rep Max Tests Procedure

Upper body exercise: Increase: 10 - 20 pounds or 5% - 10% Decrease: 5 - 10 pounds or 2.5% - 5% Lower body exercise Increase 30 - 40 pounds or 10% - 20% Decrease: 15 - 20 pounds or 5% - 10%

Volume Guidelines for Plyometric Exercise Programs (2)

Upper body plyometrics: 1. 8 to 12 reps, with fewer reps for more intense exercises 2. If plyometrics are being incorporated into a workout, they should be done first

What is disordered eating?

Use of diuretics Diet pills Self induced vomiting Food faddism (fad diets) Fasting Using saunas to sweat weight off Spitting out food that has been chewed Using laxatives or enemas

Age Predicted Maximal Heart Rate (APMHR)

Used to estimate a clients MHR APMHR = 220 - age Has an error range of +/- 10 to 15 BPM Do not use for clients who are taking medications that blunt the heart rate responses to exercise Example: A 20 year old client with an APMHR of 200 can have an estimated MHR as low as 185 or as high as 215

Define: Mitral Valve Prolapse

Valvular heart disease characterized by the displacement of an abnormally thickened mitral valve leaflet into the left atrium during systole

What is a lifestyle inventory?

Vary in their format, substance, and depth Usually consist of questions to evaluate: 1. Personal choices and patterns related to diet 2. Management of stress 3. Level of physical activity 4. Other practices that may affect health

Ventilatory efficiency.......?

Ventilatory efficiency improves with aerobic endurance training; pulmonary minute ventilation decreases during sub maximal exercise and increases during maximal exercise

Chronic Adaptations to Aerobic Exercise - Respiratory System (2) VmRm

Ventilatory muscle endurance - increase Respiratory muscle aerobic enzymes - increase Ventilatory efficiency improves with aerobic endurance training; pulmonary minute ventilation decreases during submaximal exercise and increases during maximal exercise

Define: Korotkoff Sounds

Vibrations that are heard, through the use of a stethoscope, as a result of blood flow through a constricted artery

Fetal response to exercise

Vigorous exercise during pregnancy is associated with a 5 to 15 BPM increase in fetal heart rate, but there are no documented adverse fetal effects related to exercise induced fetal heart rate changes

When clients are performing stair climbing, elliptical trainer, or stationary bicycling exercise, the __________ should not come __________ in front of the __________ when the __________ is in the __________ position

When clients are performing stair climbing, elliptical trainer, or stationary bicycling exercise, the knee should not come forward in front of the toe when the leg is in the flexed position

When is fluid replacement most critical?

When high intensity exercise is performed for an extended time period in a hot, humid environment

Body shape of people with metabolic syndrome

android body type "apple shape"

What is the BMI for underweight?

anything less than 18.5

Android Obesity

apple shaped body, excess fat in the abdomen

What is hyperlipidemia?

elevated concentrations of any or all of the lipids in the blood

Variation in exercise selection

evidence suggests that variations in exercise selection for the same muscle group results in greater increases in strength and power than a program with no variation in exercises Can change an exercise every 2 or 3 weeks, or every other training session Certain core exercises should still be maintained throughout so progress in the major exercises can be continuously made

Chronic obstructive pulmonary disease

lund disease the becomes progressively worse and is not completely reversible COPD is an umbrella term that encompasses a number of diseases that obstruct airflow, such as asthma, emphysema, and chronic bronchitis COPD is the fourth leading cause of death in the U.S. and is projected to become the third leading cause for both men and women by 2020 COPD is the only major disease that is continuing to grow rather than decline People with COPD experience a lose of type 1 muscle fibers and reductions in oxidative enzymes such as succinate synthase

Plyometric warm-up drills

lunging toe jogging straight leg jogging butt kicker skipping footwork

Gynoid Obesity

pear shaped body, excess fat in the hip and thigh areas

Most common type of disk herniation

posterolateral disc herniation

Exercises recommended for clients who had shoulder impingement syndrome

should focus on continued rotator cuff and scapular exercises multiple types of rowing exercises targeting the rhomboids and middle and lower trapezius, focusing on scapular retraction and depression are recommended

Common causes of low back pain

tightness in the hips: ~ hip flexors ~ hip lateral rotators (gluteals) ~ hamstrings

Active Rest Phase

to allow physiological and mental recovery through limited low volume and low intensity resistance training or the performance of physical activities unrelated to one's sport

Competition or Peaking Phase

to attain peak strength and power by performing a very high intensity and very low volume sport-specific resistance training program

Hypertrophy Phase

to develop a muscular and metabolic base for more intense future training using a resistance training program that includes sport-specific or non-sport-specific exercises performed at a high volume and a low intensity

Strength Phase

to increase maximal muscle force by following a resistance training program that focuses on sport-specific exercises of moderate volume and intensity

Strength/power Phase

to increase the speed of force development and power by integrating sport-specific power/explosive exercises of low volume and high intensity

Low intensity upper body plyometric drills

~ chest pass

High intensity lower body plyometric drills

~ depth jump ~ lateral bounding

Moderate intensity upper body plyometric drills

~ depth push up ~ 45 degree sit up

Moderate Intensity Lower body plyometric drills

~ double leg hop ~ alternate leg bound double arm ~ split squat jump ~ double leg tuck jump ~ front barrier hop ~ jump from box

High intensity stride frequency drills

~ fast leg drill ~ uphill spring ~ partner resisted sprinting ~ downhill sprint ~ partner assisted towing

Moderate intensity stride frequency drills

~ knee drill

Low intensity stride frequency speed drills

~ stationary arm swing ~ ankling ~ butt kicker ~ knee drill

Plyometric Exercise and Injury Prevention

~ studies have shown that athletic injury rates decrease following participation in a plyometric training program ~ plyometric training improves: 1. bone mineral content 2. muscle recruitment 3. strength 4. body control 5. balance ~ the increased bone mineral content could lead to a decreased risk of osteoporosis later in life ~ the client develops the ability to control all joints in the kinetic chain resulting in an improved stability of the entire body ~ these results suggest that the plyometric program should focus on proper jumping and landing mechanics ~ research suggests that eccentric control may decrease injury ~ eccentric training may be a compromise for clients who wish to engage in injury prevention activities but for who plyometric training is not appropriate ~ the client could perform both the eccentric and concentric phases but perform the eccentric phase slower ~ the better option is to have the client perform only the eccentric phase and the trainer assist the client with the concentric phase which allows the client to handle more weight than if they performed both phases ~ plyometric training may not be appropriate for a 75 year old female client but that client would benefit from eccentric training to lessen her chance of falling

Novice Lifter

0 to 6 months of training experience

Advanced Lifter

1 year or longer of training experience

Aerobic Endurance Program Design - Progression (3)

1. 2 types of programs: ~ Improvement ~ Maintenance 2. An untrained beginner will always start with an improvement program 3. Increases in frequency, intensity, or duration should be limited to 10%

Gathering baseline data (6)

1. A baseline for future comparisons of improvement or rate of progress 2. Identification of current strengths and weaknesses that may affect program emphasis on specific components 3. Assistance in establishing appropriate intensities and volumes of exercise 4. Assistance in clarification of short, intermediate, and long term goals 5. Identification of areas of potential injury or contraindications prior to program initiation, which may lead to referral to a physician or other health care professionals 6. A record demonstrating prudent judgement and appropriate scope of practice in program design should client injuries develop after a program has begun

YMCA Step Test (5)

1. A basic, inexpensive cardiovascular endurance test that can be easily administered individually or to large groups 2. Classifies fitness levels based on the post-exercise HR response 3. Does not provide and estimation of VO2 max 4. The objective is to have the client step up and down to a set cadence for 3 minutes and measure HR response immediately after the test 5. Instruct the client to step "up, up, down, down" to a cadence of 96 BPM which allows for 24 steps per minute Equipment: 1. 12 inch box or bench 2. Metronome set to 96 BPM 3. Stopwatch

What are the two dimensions of motivation?

1. A directional aspect that influences the choices clients make about their time and commitment 2. The intensity with which they pursue those choices

Guidelines for Determining Training Frequency (2)

1. A general rule is to allow for at least one day (but not more than 3) between workouts that stress the same muscle group or groups 2. In general, the more frequent the sessions, the greater the strength gains

Types of Aerobic Endurance Training Programs - Cross Training (5)

1. A method of combining several exercise modes for aerobic endurance 2. The benefit is that is distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardiorespiratory and musculoskeletal systems 3. It overcomes the limitations of specificity of training 4. Can use different modes of exercise each training period or several different modes within the same workout 5. The key to making cross training effective is ensuring that clients work within their prescribed training zone with each exercise mode

Running - Stride Frequency

1. A slow overstride usually results in a raised center of gravity and more time spent in the air which leads to a harder landing

Overload for Resistance Training (2)

1. A training stress or intensity that is greater than what a client is used to 2. Increasing the weight lifted, perform more reps or sets, shortening rest between sets, increasing training frequency

What decreases due to chronic resistance training? (5)

1. ATP and CP changes during exercise 2. Lactate increase during exercise 3. % Type 2x 4. % Fat 5. Cocontraction

What decreases during an acute bout of resistance training? (3) ACG

1. ATP concentration 2. Creatine phosphate (CP) concentration 3. Glycogen concentration

Preassessment protocols (7) AMAAPSC

1. Adequate rest 2. Moderate food intake 3. Adequate hydration 4. Abstinence from chemicals that accelerate heart rate (except prescribed medications) 5. Proper attire 6. Specific testing procedures and expectations before, during, and after the test 7. Conditions for terminating a test

Limitations in the Percent 1-Repetition Maximum Relationship (6)

1. Affected by training status 2. Related to a single set, not multiple sets 3. Based on the Bench Press, Back Squat, and Power Clean. Could be inaccurate for other exercises 4. Affected by the mode (machine vs. free weights) 5. More reps can be performed at any given %1RM for core exercises compared to assistance exercises 6. The order of exercises may also affect the number of reps that can be performed at any given %1RM

What are the positive CAD risk factors? (8) AFCSOHDP

1. Age Men ≥ 45; Women ≥ 55 2. Family history Myocardial infarction, coronary revascularization, or sudden death before 55 in biological father or other male first degree relative, or before 65 in biological mother or other female first degree relative 3. Cigarette smoking Current smoker, quit within the previous 6 months, exposure to environmental tobacco smoke 4. Sedentary lifestyle Not participating in at least 30 minutes of moderate intensity (40% - 60%) physical activity on at least 3 days/week for at least 3 months 5. Obesity Men: BMI ≥ 30 or waist girth ＞102 cm Women: BMI ≥ 30 or waist girth ＞88 cm 6. Hypertension Systolic ≥ 140 mmHg and/or Diastolic ≥ 90 mmHg, confirmed by measurements on at least two separate occasions, or on antihypertensive medication 7. Dyslipidemia LDL ≥ 130 mg/dl or HDL < 40 mg/dl, or on lipid lowering medication. If total serum cholesterol is all that is available, use ≥200 mg/dl. 8. Prediabetes Impaired fasting glucose (IFG) ≥ 100 mg/dl but < 126 mg/dl, confirmed by measurements on at least two separate occasions

Dynamic Stretching (3)

1. Allows for faster movements to occur but avoids bouncing and includes movements specific to a sport or movement pattern 2. Most appropriate type of flexibility training for improving movement capability before a workout 3. If additional flexibility work is needed, performance of static flexibility exercises post-workout is effective

Types of Aerobic Endurance Training Programs - Interval Training (4)

1. Alternating periods of high and low intensity exercise 2. With the correct spacing of work and rest, clients can accomplish a great amount of work at higher intensities that are normally not possible with a continuous program 3. Intervals should last between 3 and 5 minutes with a rest period of 1:1 to 1:3 4. Causes improvements in cardiorespiratory endurance mainly through raising the lactate threshold and enhancing the body's ability to clear lactate from the bloodstream

Self Determination Continuum (5) AEIII

1. Amotivation: the client has a total lack of intrinsic or extrinsic motivation 2. External regulation: the client engages in behavior to avoid punishment, not for personal satisfaction 3. Introjected regulation: the client views exercise and training behavior as a means to a valued end 4. Identified regulation: the client accepts the personal trainer's instructions as beneficial but primarily follows the leadership of the personal trainer instead of initiating exercise behavior 5. Integrated regulation: the client personally values exercise behavior, internalizes it, and freely engages in it; the client and the personal trainer agree on the goals for the client

What is Muscular Hypertrophy?

1. An increase in muscle size 2. Leads to an increase in fat-free mass and a reduction in percent body fat Ways a client could suggest they want to increase their muscular hypertrophy: "I want to be bigger" "I want more size" "I want to change my body shape"

Three major metabolic adaptations are:

1. An increased reliance on fat as energy and a coupled reduction in use of carbohydrates during submaximal exercise 2. An increase in lactate threshold 3. An increase in maximal oxygen consumption These changes translate into a greater capacity to perform at higher exercise intensities for prolonged periods

Reasons to Discontinue Exercise and Seek Medical Advice for Pregnant Women (9)

1. Any signs of bloody discharge from the vagina 2. Dyspnea before exertion 3. Headaches or unexplained dizziness 4. Chest pain 5. Muscle weakness 6. Calf pain or swelling 7. Preterm labor 8. Decreased fetal movement 9. Amniotic fluid leakage

What is Tort Law?

1. Apply to wrongful acts or omissions that occur between the relevant parties, namely the personal trainer and his or her clients 2. These acts often involve personal injury or even wrongful death claims 3. The word tort means wrong

What are the two major functions of equipment spacing?

1. Appropriate spacing improves the personal trainer's supervisory ability and provides sufficient room for clients to perform each exercise safely 2. Facilitate access between each piece of equipment and enhance the flow of traffic

Walking - Arm Action (4)

1. Arm action should be coordinated 2. Elbows flexed at 90 degrees 3. Hands brought upward to chest level 4. The swinging action from the hips to the chest and back helps propel the body forward

Methods of Organizing Equipment (7)

1. Arrange the facility so that the areas for cardiovascular machines, selectorized machines, free weights, olympic platforms, stretching, body weight exercise, and rehab are separate 2. Group the resistance training equipment in separate locations based on the body part they target. A color coding system can help users easily identify which machines are for which muscles 3. A circuit training area can be arranged so that all major muscles or muscle groups can be trained in a time-efficient way 4. Resistance training equipment and cardio machines can be arranged based on brands or manufacturers 5. Cardio machines can be arranged based on their types, such as treadmills, ellipticals, bikes, rowing machines, and stair steppers. Arrangement options can be affected by whether a machine requires a power outlet or not 6. Special considerations, such as accessibility and an inclusive environment for persons with disabilities, should enter into organizing the equipment 7. Organizing the exercise areas based on equipment type creates an efficient use of space. Larger facilities that serve more clients have more and a greater variety of equipment, so clustering equipment based on the body part targeted improves functionality and accessibility

Factors That Influence Adaptations to Resistance Training - Age (4)

1. As individuals age they not only have diminished ability to produce force; they also have diminished ability to produce force rapidly 2. Sarcopenia (loss of muscle mass due to age) starts in the 30s 3. Aging skeletal muscle experiences much more severe in the high threshold fast twitch motor units 4. These effects of aging can be moderated or even reversed (over the short term) with high intensity resistance training

Frequency for Novice Clients (1)

1. As the client progresses from novice to intermediate, a change in frequency is not always necessary. However, increasing the frequency to three or four days per week allows for greater program flexibility

Guidelines for Assigning Loads (3)

1. Assigning load based on 1-repetition maximum ~ Multiply the weight lifted by a corresponding percentage 2. Assigning load based on percent body weight testing ~ This assessment is designed to produce 12 to 15 reps 3. Assigning load based on repetition maximum testing Training to muscular failure is a poor method for assigning training loads; RM target and RM zones appear to be suboptimal methods for determining training load; and using percentage of maximum is a superior method

What are the equipment factors that affect reliability and validity? (1)

1. Availability of equipment

Facility Specification Guidelines - Background music and noise

1. Background noise should be below 70 decibels and never exceed 90 2. An exposure at or above 85 decibels per 8 hour time period is considered hazardous 3. Speakers should be installed high in all corners of the rooms 4. For high ceilings, use sound panels 5. Urethane coated free weights are quieter than metal weights

Stability Ball Training - Correct positioning of the stability ball (2)

1. Ball should be lower on the back to increase core activation 2. Weaker clients can start with the ball higher on the back and move it down as they progress

Distance run and walk test considerations (4)

1. Based on the assumption that a more fit client will be able to run a given distance in less time or run a greater distance in a given period of time 2. They are practical, inexpensive, less time consuming, easy to administer to large groups 3. Can also be used to classify the cardiovascular endurance level of healthy men under 40 and healthy women under 50 4. Cannot use field tests to detect or control for cardiac episodes because HR and BP are typically not monitored during these tests

Contraindications to exercise for clients with diabetes (8)

1. Blood glucose greater than 250 mg/dl with ketones for type 1 2. Blood glucose greater than 300 mg/dl without ketones for type 1 3. Clients with type 2 diabetes my participate in exercise provided they are feeling well and are hydrated 4. Proliferative retinopathy - clients with this should avoid strenuous high intensity exercises 5. Severe kidney disease 6. Loss of protective sensation in the feet (peripheral neuropathy) - clients with this should avoid outdoor walking and jogging (swimming and biking is recommended) 7. Acute illness, infection, or fever 8. Evidence of underlying CVD that has not been medically evaluated

Proper Breathing Techniques (3)

1. Breathing should be relaxed and regular 2. Not necessary to exercise in a state of breathlessness to achieve cardiovascular benefits 3. Clients should be able to carry on a casual conversation while exercising and breathing through both the nose and mouth

How to calculate goal body weight

1. Calculate fat weight Current weight X body fat percentage (as decimal) 2. Subtract fat weight from current body weight to determine lean body mass Current weight - Fat weight = Lean body mass 3. Calculate body weight at the goal body weight percentage Goal body weight / (1 - goal BF)

Progression in Resistance Training Program Design

1. Can be accomplished through increasing loads, volume, or frequency 2. The best method for determining when to increase load is to schedule periodic RM assessments

Weightlifting Belt Recommendations (3)

1. Can increase intra-abdominal pressure 2. Recommended for ground based, structural exercises that load the trunk and place stress on the lower back AND involve lifting maximal or near maximal loads ~ Both conditions should exist ~ A client should not wear a belt when lifting lighter loads even when performing structural exercises 3. A weight belt is not needed for an exercise that does not directly load the trunk even if it places stress on the lower back ~ Lat pulldown, bench press, biceps curl, leg extension

What increases during cardiovascular exercise? (11)

1. Cardiac output 2. Heart rate 3. Stroke volume 4. Mean arterial blood pressure 5. Coronary artery diameter 6. Rate pressure product 7. Ventilation 8. Breathing rate 9. Tidal volume 10. RER 11. RQ

Benefits of resistance training for older or elderly clients (10) CCDOLADMMF

1. Cardiovascular disease Four ways that resistance training lowers risk of cardiovascular disease: ~ Regular exercise reduces body fat ~ Decreases resting blood pressure ~ Improves blood lipid profiles ~ Enhances vascular condition which facilitates circulation and arterial blood flow 2. Colon cancer Moves food through system quicker 3. Type 2 diabetes Promotes glucose utilization and uptake Improves insulin response 4. Osteoporosis Bone loss can be changed to bone gain through resistance training 5. Low back pain Strengthen core muscles to ease low back pain 6. Arthritis Stronger muscles improve joint function and reduce arthritic discomfort 7. Depression Enhances self confidence 8. Muscle loss and metabolic rate reduction Replaces muscle tissue and recharges metabolism 9. Mitochondrial function Circuit training 10. Functional abilities Can reverse physical dysfunctions associated with sedentary aging by increasing muscle strength, power, and performance

Skinfold sites for white men, 18 - 61 (3) CAT

1. Chest 2. Abdomen 3. Thigh

Skinfold sites for black men or male athletes, 18 - 61 (7) CATTSSM

1. Chest 2. Abdomen 3. Thigh 4. Triceps 5. Subscapular 6. Suprailiac 7. Midaxilla

Skinfold sites for black or hispanic women, 18 - 55 (7) CATTSSM

1. Chest 2. Abdomen 3. Thigh 4. Triceps 5. Subscapular 6. Suprailiac 7. Midaxilla

Common sites for skin fold testing (8) CTATMSSM

1. Chest - diagonal fold 2. Triceps - vertical fold 3. Abdomen - vertical fold 4. Thigh - vertical fold 5. Midaxilla - vertical fold 6. Subscapula - diagonal fold 7. Suprailium - diagonal fold 8. Medial calf - vertical fold

Tips for blood pressure measurement (6) CUCCDB

1. Client should be seated comfortably, not crossing legs 2. Upper arm should be bare 3. Client's arm should be relaxed, supported at heart level 4. Cuff should cover at least 80% of upper arm 5. Deflate cuff at 2 or 3 mm/s, first sound is the SBP and last is DBP 6. Both client and tester should be quiet during testing

Stepping on the Treadmill Belt (5)

1. Client should hold onto hand rails while straddling the belt 2. Turn on treadmill to 1.0 MPH 3. When the belt begins to move, the client can step on the belt 4. Client can hold onto handrails if they are unsure about balance but once they feel comfortable, they should let go and swing their arms in a natural walking motion 5. Instruct clients to stay toward the front of the belt and on the center of the belt

Physical characteristic considerations for plyometric exercise (5)

1. Clients weighing more than 220 pounds may be at increased risk for injury due to the greater weight increasing joint compressive forces 2. These clients should avoid high volume, high intensity plyometrics 3. These clients should not perform depth jumps from heights greater than 18 inches 4. Lower intensity plyometrics such as submaximal footwork patterns are a good alternative 5. Plyometric exercises should be limited to those involving double leg takes offs and progress to single leg only when they are proficient with double leg take offs

Types of Aerobic Endurance Training Programs - Circuit Training (5)

1. Combines resistance training with aerobic endurance training 2. The goal is to increase heart rate to the training zone and keep it there for the duration of the exercise session, thus inducing improvement in cardiorespiratory endurance and muscular endurance at the same time 3. Strength increased but VO2 max did not significantly increase compared to an aerobic exercise only program 4. Useful in a maintenance program 5. Can be used with beginners to introduce them to both resistance training and aerobic endurance training

Steps for test preparation (5) CVSIP

1. Conduct preassessment screening procedures and review safety considerations 2. Verify appropriateness of selected assessments 3. Select facilities and verify accuracy of equipment 4. Instruct client on preassessment protocols 5. Prepare record keeping system

Advantages of Using the Treadmill (4)

1. Convenience of indoor exercise 2. Handrail support 3. Controlled speed and elevation 4. Soft landing surface

What are the different types of resistance training exercises? (2)

1. Core exercises 2. Assistance exercises

Repetition Maximum Testing (2)

1. Decide on a number of goal reps for the client to perform in the training program 2. Best way to ensure accuracy is to use lower number of reps

Signs and Symptoms of Aerobic Endurance Overreaching and Overtraining (12)

1. Decreased performance 2. Decreased maximal oxygen uptake 3. Decreased resting and maximal heart rate 4. Decreased submaximal exercise plasma lactate concentration 5. Decreased catecholamine levels 6. Earlier onset of fatigue 7. General malaise 8. Loss of interest or enthusiasm for training 9. Disturbed psychological mood states (increased depression, anxiety, fatigue or decreased vigor or a combination of these changes) 10. Increased muscle soreness 11. Increased submaximal exercise heart rate 12. Increased sympathetic stress response

Tips for effective goal setting (10)

1. Determine the client's perceived needs and desires, and agree on ana plan out the long term goals 2. Figure out the steps and the short term goals that will lead to long term achievement 3. When starting out with a new client, clarify a preliminary goal based more on achievement than on a measured result 4. Both the personal trainer and client should recognize that absence of required knowledge can often hinder the achievement of long term goals 5. As time progresses and the client proves committed to the sessions and the result, it is appropriate to set more aggressive goals by identifying specific measures of achievement 6. Once measureable goals are clarified, attach a time frame to each goal ~ Attach a time frame to each goal and note if a goal is not achieved by the assigned date. Goals can and should be evaluated and adjusted at regular intervals 7. Agree on a way to recognize whether or not the program is working 8. After setting goals, always check to make certain that the client believes they are attainable 9. Examine the goals to make sure they are compatible with one another 10. Goals should be prioritized

Ways to gather dietary intake information from a client (3)

1. Diet Recall ~ Clients report what they have eaten in the past 24 hours ~ Appropriate for most clients 2. Diet History ~ Clients answer questions about usual eating habits, likes and dislikes, eating schedule, medical history, and weight history ~ Appropriate for most clients 3. Diet Records ~ Typically a log filled out for 3 days, in which the client records everything consumed (foods, beverages, and supplements) ~ This is considered the most valid for assessing the diet of an individual ~ A downfall is that recording food intake usually inhibits regular eating patterns, and recorded intake thus underestimates true intake ~ To get useful data, the personal trainer should ask only the most motivated clients to complete this process

What are the parts of a dietary assessment? (4) DABC

1. Dietary data 2. Anthropometric data 3. Biochemical data (lab tests) 4. Clinical examination

Anorexia Warning Signs (15)

1. Dramatic weight loss (up to 15% or more below expected weight range) 2. Denial; feelings of being fat even when thin; obsession with weight, diet, and appearance 3. Use of food rituals or avoidance of social situations involving food 4. Obsession with exercise; hyperactivity 5. Sensitivity to cold 6. Use of layer of baggy clothing to disguise weight loss 7. Fatigue (in later stages) 8. Decline in work, school, or athletic performance 9. Growth of baby-fine hair over face and body (lanugo hair) 10. Yellow tint to skin, palms, and soles of feet (from high levels of carotene) 11. Hair loss, dry hair, dry skin, brittle nails 12. Loss of muscle mass and tone 13. No menstrual periods (amenorrhea) 14. Slow pulse at rest, light headedness on standing up quickly 15. Constipation

Factors that can affect the comfort and safety of exercise for seniors (7)

1. Dry skin 2. Poor balance 3. Propensity for injuries 4. Susceptibility to colds and flu 5. Reduced flexibility 6. Reduced tolerance to heat and humidity 7. Difficulties seeing and hearing

Running - Arm Action (1)

1. During long distance running, the arms hang from relaxed shoulders and are bent at the elbows

What increases during an acute bout of resistance training? (9) EMHIAECTG

1. EMG amplitude 2. Number of motor units recruited 3. Hydrogen ion concentration 4. Inorganic phosphate concentration 5. Ammonia levels 6. Epinephrine concentration 7. Cortisol concentration 8. Testosterone concentration 9. Growth hormone concentration

Benefits of Flexibility Training (2)

1. Eliminate awkward and inefficient movement by allowing joints to move freely through a full normal ROM 2. Increased resistance to muscle injury

What is Muscular Endurance?

1. Enhance the ability of the targeted muscles to perform at a submaximal level for many repetitions or an extended period of time Ways a client could suggest they want to increase their muscular endurance: "I want to have better endurance" "I want to increase my stamina"

General Procedures for Cycle Ergometer Testing (5)

1. Ensure that the cycle ergometer has been recently and correctly calibrated 2. Adjust seat height so that there is about 5 degrees of flexion at the knee at maximal leg extension (lowest pedal position) and with the ball of the foot on the pedal 3. Assess HR at the end of each stage or until steady state HR is achieved 4. Assess BP near the end of each stage 5. Assess RPE near the end of each stage

Supervision for plyometric exercise (3)

1. Especially important to monitor jumping and landing technique 2. Should instruct clients to avoid extremes of lateral knee motion and minimize time spent on the ground 3. Knees should line up with the second and third toes while not passing ahead of them

Equipment Placement (8)

1. Exercise equipment that requires a spotter should be located away from windows, mirrors, and doors. Should be in areas that are easily supervised and accessible 2. Taller machines should be placed along the walls or pillars to allow better visibility. May need to be bolted down 3. Dumbbell racks and weight trees are typically placed against the walls. Shorter or smaller pieces should be placed in the middle of the room to improve visibility and maximize use of space 4. For circuit weight training, resistance training machines are typically placed in an order such that large muscle groups are trained first and smaller muscle groups are trained later. Can also be arranged so that the muscles or muscle groups are trained in an alternate fashion 5. A separate designated area for stretching should be created in a resistance training room 6. Cardio machines that require the user to be upright or higher up should be placed behind machines that require the user to be lower to the ground 7. Cardio machines with outside moving parts should have sufficient surrounding room 8. All exercise equipment should be placed at least 6 inches from mirrors

Components of an Aerobic Endurance Training Program (6) (MIFDPWC)

1. Exercise mode 2. Exercise intensity 3. Training frequency 4. Exercise duration 5. Progression 6. Warm up and cool down

Stair Climber Body Position (2)

1. Face forward on the machine 2. Hip movement is beneficial but too much is bad. Extreme side to side rocking at the hips indicates excessive stepping depth. The trainer should reduce the stepping depth

Facility Specification Guidelines - Temperature and humidity control

1. Facility should be 72 ℉ to 78 ℉ but could also be 68 ℉ to 72 ℉ 2. Temperature can vary due to the structure of the facility, usage level, amount of motorized equipment being used 3. A zone heating and cooling system would be the most cost effective and user friendly option 4. The capacity of ventilation systems should be at least 8 to 10 air exchanges per hour, an optimal range is 12 to 15 air exchanges per hour 5. Should have a mix of external fresh air and recirculated internal air ~ Optimal air circulation can be achieved by ceiling fans 6. Optimal humidity level is 50% or less and no higher than 60% 7. Air fresheners can be used where excessive odor is present

Running - Stride Length

1. Feet should land under the hips

Partial and Half Squat Position (8) FCSTKHBO

1. Feet shoulder width apart 2. Chin slightly tucked 3. Scapulae slightly retracted 4. Trunk parallel to the tibias 5. Knees directly over or slightly behind the toes 6. Heels remain on the ground 7. The client's body weight should be centered over a stable base of support 8. Once the client can hold this position, they should perform a body weight squat

Facility Specification Guidelines - Electrical requirements

1. Fitness facility should have both 110 volt and 220 volt outlets 2. Additional outlets for vacuuming, scrubbing, etc. are recommended 3. Ground fault circuit interrupters (GFCI) are recommended

Fitness evaluation for resistance training program design (1)

1. Focuses on assessing or estimating the client's muscular strength and endurance

Plyometric Program Design - Progression (2)

1. Follows the principles of progressive overload 2. As intensity increases, volume decreases

Guidelines for Exercise Selection (3)

1. For a novice or untrained client, focus on building up a base with assistance exercises or basic core exercises 2. Employing multijoint large-muscle exercises can magnify the adaptive response and increase the overall metabolic cost of the training program 3. With athletes, the more closely the exercise relates to the sporting movement pattern, the more likely the strength gains developed will translate to the sport

Types of Aerobic Endurance Training Programs - Pace/Tempo Training (6)

1. For clients who want to improve their cardiorespiratory endurance and can work at the highest percentage of their heart rate range 2. Duration: between 20 and 30 minutes 3. Frequency: once or twice per week 4. Requires clients to exercise at their lactate threshold 5. Intermittent Pace/Tempo Training: ~ Involves work bouts of 3 to 5 minutes with rest periods of 30 to 90 seconds ~ Best suited for clients who do not tolerate an intensity at their lactate threshold for very long 6. Steady Pace/Tempo Training: ~ Involves one bout of exercise lasting 20 to 30 minutes, sustained at the desired pace

Guidelines for Prerequisite Strength for Upper and Lower Body Plyometric Exercises (4)

1. For lower body plyometrics: ~ The clients 1RM squat should be at least 1.5 times their body weight 2. For upper body plyometrics: ~ Clients weighing more than 220 pounds should have a bench press 1RM of at least 1 times their body weight; those under 220 pounds should have a bench press 1RM of at least 1.5 times their body weight ~ An alternative measure of prerequisite upper body strength is the ability to perform 5 clap push-ups in row 3. It is not necessary for clients to possess this level of strength to engage in low to moderate levels of plyometric activity, like simple jumps in place, as long as they can tolerate moderate loading during a resistance program and have proper landing technique 4. When moving to more advanced levels of plyometric exercises, like depth jumps, it is recommended that the personal trainer follow the strength guidelines listed. However, it is possible to modify even high-intensity plyometric exercises to make them appropriate for a client's strength level so that they can perform them safely and still achieve similar gains

Resistance Training Program Design - Advanced Client (10)

1. Frequency: 2. Exercise Selection: 3. Exercise Order: 4. Load, reps, sets, rest Periods: ~ Muscular Endurance: Load: Reps: Sets: Rest: ~ Muscular Hypertrophy: Load: Reps: Sets: Rest: ~ Muscular Strength: Load: Reps: Sets: Rest: ~ Muscular Power: Load: Reps: Sets: Rest: 8. Training Variation: 9. Sequencing: 10. Progression

Influential Factors for exercise Order for resistance training program design (3)

1. Goals of the client 2. The fatigue-generating potential of the exercise 3. The type of exercise (core or assistance)

Valsalva Maneuver (3)

1. Good for structural exercises (when the load is on the vertebral column) or exercises that stress the lower back 2. Trying to exhale against a closed throat generating intra-abdominal pressure 3. Not for clients with any known or suspected cardiovascular, metabolic, or respiratory condition

Spotting Over the Face Barbell Exercises (3)

1. Grasp the bar between the client's hands using an alternated grip 2. Get as close to the client as possible, without creating a distraction, in order to be able to grab the bar as quick as possible 3. To create a stable base of support, the trainer, if possible, should be in a flat-back rather than rounded-back position, with the feet flat on the floor in a staggered stance

What is Muscular Power?

1. Great potential to improve sport performance 2. Should target muscular strength before power Ways a client could suggest they want to increase their muscular power: "I want to jump higher" "I need to improve my speed and agility"

Stationary Bicycles - Handlebars and Body Positioning (1)

1. Handlebar positioning should allow the back to be tilted forward from the hips, but not excessively rounded

What are the client factors that affect reliability and validity? (4) HASP

1. Health status and functional capacity 2. Age 3. Sex 4. Pre-training status

Chronic Cardiorespiratory and Metabolic Adaptations to Aerobic Endurance Training at Rest and During Exercise (Table 6.3) (8) HSCSDPOA

1. Heart rate ~ At rest: decrease ~ During sub maximal exercise: decrease ~ During maximal exercise: n.c. or slight decrease 2. Stroke volume ~ At rest: increase ~ During sub maximal exercise: increase ~ During maximal exercise: increase 3. Cardiac output ~ At rest: no change ~ During sub maximal exercise: n.c. or slight increase ~ During maximal exercise: increase 4. Systolic blood pressure ~ At rest: decrease ~ During sub maximal exercise: decrease ~ During maximal exercise: little or no change 5. Diastolic blood pressure ~ At rest: decrease ~ During sub maximal exercise: decrease ~ During maximal exercise: little or no change 6. Pulmonary ventilation ~ At rest: no change ~ During sub maximal exercise: decrease ~ During maximal exercise: increase 7. Oxygen consumption ~ At rest: no change ~ During sub maximal exercise: n.c. or slight increase ~ During maximal exercise: increase 8. Arteriovenous oxygen difference ~ At rest: no change ~ During sub maximal exercise: n.c. or slight increase ~ During maximal exercise: increase

Assumptions and Solutions for Submaximal Exercise Tests

1. Heart rate measurements must be steady state Solution: 2. True maximal HR for a given age must be the same for all clients Solution: 3. The relationship between Hr and work rate must be strong, positive, and linear Solution: 4. Mechanical efficiency (VO2 at a given work rate) is the same for all clients Solution:

Exercise concerns of clients who are overweight or obese (6)

1. Heat intolerance 2. Movement restriction and limited mobility 3. Weight bearing stress 4. Posture problems and low back pain 5. Balance concerns 6. Hyperpnea and dyspnea

Percentage of 1-Repetition Maximum Relationship (2)

1. Heavier weight, less reps 2. Lighter weight, more reps

Stair Climber Range of Movement (5)

1. Height and fitness level are primary determinants of stair stepping depth 2. An appropriate ROM is 4 to 8 inches 3. Excessive depth is indicated by side to side rocking of the hips 4. A depth that is too shallow will not properly stress the muscles and in turn, the cardiovascular system 5. Clients should strive for a stepping depth that promotes proper posture and works the muscles adequately

What is a negative CAD risk factor?

1. High HDL ≥60 mg/dl

Why are submaximal tests used more often than maximal tests?

1. High equipment expenses 2. The personnel needed 3. The increased risks associated with maximal tests

Questions to answer in attempting to improve the accuracy of a test (5)

1. How reliable and objective was the assessment? 2. Was it valid? 3. Was the equipment calibrated and did it produce accurate results? 4. Was the subject physically or emotionally influenced by anything before or during the test that may have affected the results? 5. Was the test protocol followed carefully and were data collected accurately?

Risk factors for Myocardial Infarction, Stroke, and Peripheral Vascular Disease (6)

1. Hypertension 2. Hypercholesterolemia 3. Diabetes 4. Smoking 5. Obesity 6. Family history

Number of Spotters (3)

1. If the load is beyond the personal trainer's ability to handle effectively, an additional spotter MUST be used 2. Can have one spotter at each end of the bar 3. When excessively heavy loads are involved, three spotters may be appropriate

Exercise Program Variation (4)

1. Important for reducing overuse injuries 2. Introducing new exercises will usually require a decrease in intensity 3. Client should be gradually acclimated to the new activity 4. General adaptations to the cardiovascular and pulmonary systems carry over well from one exercise to the next, but the musculoskeletal system and connective tissues will not be accustomed to the mechanical stresses

Goals for clients with peripheral vascular disease (PVD) (6)

1. Improve pain response; be active for increasingly longer periods 2. Reduce risk of coronary artery disease 3. Improve gait 4. Increase daily living activities 5. Increase work potential 6. Improve quality of life

Benefits of Exercise During Pregnancy (13)

1. Improved cardiovascular and muscular fitness 2. Facilitated recovery from labor 3. Faster return to prepregnancy weight, strength, and flexibility levels 4. Reduced postpartum belly 5. More energy reserve 6. Fewer obstetric interventions 7. Shorter active phase of labor and less pain 8. Less weight gain 9. Improved mood and self concept 10. Reduced feelings of stress, anxiety, and depression 11. Increased likelihood of adopting permanent healthy lifestyle habits 12. Reduces risk of developing preeclampsia and gestational diabetes Preeclampsia: pregnancy induced hypertension 13. Beneficial in preventing or treating low back pain, pelvic floor muscle dysfunction, pregnancy related urinary incontinence, and chronic musculoskeletal conditions

What is a formative evaluation?

1. Include formal assessment with a specified test protocol, as well as subjective observations the trainer makes during each interaction 2. Take place before a program begins and periodically throughout the program 3. Allow a trainer to plan a program, give client feedback, and make modifications to the program

Specific warm up (2)

1. Includes movements that are an actual part of the activity 2. Slow jogging before going out on a run or performing light bench presses before progressing to the workout weight

Goals for clients with hypertension (5)

1. Increase VO2 max and ventilatory threshold 2. Increase maximal work and endurance 3. Increase caloric expenditure 4. Control blood pressure 5. Increase muscular endurance

Goals for clients who have had a myocardial infarction (5)

1. Increase aerobic capacity 2. Decrease blood pressure 3. Reduce risk of coronary artery disease 4. Increase ability to perform leisure, occupational, and daily living activities 5. Increase muscle strength and endurance

Goals for clients following cerebrovascular accident (4)

1. Increase daily living activities 2. Increase strength for both involved and uninvolved limbs 3. Increase joint range of motion of the involved side 4. Prevent joint contractures

Benefits of a warm-up (6) BSDSRD

1. Increase in blood flow to the muscles 2. Increase in the sensitivity of nerve receptors 3. Increase in the disassociation of oxygen from hemoglobin and myoglobin 4. Increase in the speed of nerve impulse transmissions 5. Reduction in muscle viscosity 6. Decreases the energy rates of metabolic chemical reactions

Disadvantages of Ballistic Stretching (4)

1. Increased danger of exceeding the extensibility limits of the tissues involved 2. Higher energy requirements 3. Greater likelihood of causing muscular soreness 4. Activation of the stretch reflex

Signs and Symptoms of Diabetes (4)

1. Increased frequency of urination 2. Increased thirst 3. Increased appetite 4. General weakness

Benefits of exercise in a weight reduction program (11)

1. Increases energy expenditure 2. Reduces the risk of heart disease more than weight loss alone can 3. May help reduce body fat and prevent the decrease in muscle mass that often occurs during weight loss 4. May decrease abdominal fat 5. Decreases insulin resistance 6. May contribute to better dietary compliance, included reduced caloric intake 7. May not prevent the decline in RMR associated with a low calorie diet, but may minimize the decrease 8. Improves mood and general well being 9. Improves body image 10. Increases self esteem and self efficacy 11. Serves as a coping strategy

What is Muscular Strength?

1. Increasing the strength of the muscle 2. Uses heavier training loads 3. People should develop muscular endurance and hypertrophy before engaging in a strength program Ways a client could suggest they want to increase their muscular strength: "I want to get stronger" "I want to be able to carry my golf bag" "I want to be able to get up and down the stairs better"

Sequential Steps for Designing a Resistance Training Program (10) (IFSOLVRVSP)

1. Initial consultation and fitness evaluation 2. Determination of training frequency 3. Exercise selection 4. Arrangement of exercises (exercise order) 5. Training load: resistance and repetitions 6. Training volume: repetitions and sets 7. Rest periods 8. Training variation 9. Sequencing the training plan 10. Progression

Stability Ball Training - Advantages (4)

1. Injuries are decreased as a result of improved balance, joint stability, proprioception, and neuromuscular control 2. Heart rate response and oxygen consumption rates increased 3. Abdominal strength, stability, balance, posture, proprioception, and flexibility increased in pregnant women 4. For some sports that involve a degree of instability, using a stability ball can increase the degree of training specificity

Proprioceptive Neuromuscular Facilitation (PNF) (2)

1. Involve both passive and active muscle actions 2. Most common is the hold-relax method

Detraining in Aerobic Endurance Training (4)

1. Is the opposite process of how the body responds to aerobic endurance training 2. After 12 days, 7% decline in both VO2 max and maximal cardiac output, as well as 17% to 19% decreases in aerobic enzyme levels 3. After 2 weeks, muscular endurance decreases 4. After 4 weeks, reductions in trained muscles' respiratory ability, decreases in glycogen levels, and increases in lactate production

Treadmill Running (2)

1. It is easier to run on a treadmill than outside 2. Offset the difference by increasing the incline (grade) to 1%

Factors Affecting Flexibility (8) JMHASTAR

1. Joint structure 2. Muscle and connective tissue 3. Hyperlaxity Allows the joints to achieve a ROM that exceeds normal 4. Age 5. Sex Females are more flexible than men 6. Temperature Higher temperature (either core or outside) leads to greater flexibility 7. Activity level People who are more physically active are more flexible 8. Resistance training

Medical history considerations for plyometric exercise (6)

1. Joint structure, posture, body type, and previous orthopedic injuries must be examined and reviewed before the start of a plyometric training program 2. Previous injuries or abnormalities of the spine, lower extremities, or upper extremities may increase a client's risk of injury during plyometric exercise 3. Specifically, clients with a history of muscle strains, pathological joint laxity, or spinal dysfunction (vertebral disc dysfunction, compression injuries) should exercise caution when beginning plyometric training ~ These clients should have medical clearance before beginning plyometrics 4. Before beginning any plyometric training, the client should be able to tolerate activities of daily living without pain or joint swelling 5. Clients with illnesses, osteoporosis, arthritis, or diabetes should require medical clearance before beginning plyometrics 6. Clients should also have had a recent physical exam

What are the personal trainer factors that affect reliability and validity? (2) LT

1. Level of experience 2. Test difficulty

Other forms to administer during the pre participation health appraisal screening (4)

1. Lifestyle Inventories 2. Informed Consent 3. Release/Assumption of Risk 4. Children and Preparticipation Documents

Load, Reps, Sets, and Rest for Intermediate Clients wanting Muscular Power

1. Load: 30% - 60% 2. Reps: 3 - 6 3. Sets: 1 - 3 4. Rest: 2 - 5 minutes

Load, Reps, Sets, and Rest for Advanced Clients wanting Muscular Power

1. Load: 30% - 70% 2. Reps: 1 - 6 3. Sets: 3 - 6 4. Rest: 2 - 5 minutes

Load, Reps, Sets, and Rest for Novice Clients wanting Muscular Hypertrophy

1. Load: 67% - 80% 2. Reps: 8 - 12 3. Sets: 1- 3 4. Rest: 30 - 90 seconds

Load, Reps, Sets, and Rest for Advanced Clients wanting Muscular Hypertrophy

1. Load: 67% - 85% 2. Reps: 6 - 12 3. Sets: ≥3 4. Rest: 30 - 90 seconds

Load, Reps, Sets, and Rest for Intermediate Clients wanting Muscular Hypertrophy

1. Load: 67% - 85% 2. Reps: 6 - 12 3. Sets: ≥3 4. Rest: 30 - 90 seconds

Load, Reps, Sets, and Rest for Novice Clients wanting Muscular Power

1. Load: n/a 2. Reps: n/a 3. Sets: n/a 4. Rest: n/a

Load, Reps, Sets, and Rest for Novice Clients wanting Muscular Endurance

1. Load: ≤65% 2. Reps: 10 - 15 3. Sets: 1 - 3 4. Rest: ≤30 seconds

Load, Reps, Sets, and Rest for Intermediate Clients wanting Muscular Endurance

1. Load: ≤70% 2. Reps: 10 - 15 3. Sets: ≥3 4. Rest: ≤30 seconds

Load, Reps, Sets, and Rest for Advanced Clients wanting Muscular Endurance

1. Load: ≤75% 2. Reps: 10 - 25 3. Sets: ≥3 4. Rest: ≤30 seconds

Load, Reps, Sets, and Rest for Novice Clients wanting Muscular Strength

1. Load: ≥70% 2. Reps: ≤6 3. Sets: 1 - 3 4. Rest: 2 - 5 minutes

Load, Reps, Sets, and Rest for Intermediate Clients wanting Muscular Strength

1. Load: ≥80% 2. Reps: ≤6 3. Sets: ≥3 4. Rest: 2 - 5 minutes

Load, Reps, Sets, and Rest for Advanced Clients wanting Muscular Strength

1. Load: ≥85% 2. Reps: ≤6 3. Sets: ≥3 4. Rest: 2 - 5 minutes

Factors That Decrease RMR (3)

1. Low caloric intake 2. Loss of lean tissue 3. Hypothyroidism

Practical Principles of Effective Goal Setting (7) (MCURDSM)

1. Make goals specific, measurable, and observable 2. Clearly identify time constraints 3. Use moderately difficult goals 4. Record goals and monitor progress 5. Diversify process, performance, and outcomes 6. Set short range goals to achieve long range goals 7. Make sure goals are internalized (clients should participate or set their own)

Plyometric Program Design - Recovery (3)

1. Many trainers prefer to focus on recovery instead of frequency 2. Since plyometrics involve maximum efforts, a complete recovery is required 3. Each plyometric rep requires a maximum, quality effort in order to be effective

The Design Phase (3)

1. May take several months 2. Should result in a detailed blueprint of the new facility 3. Should take into account equipment and facility spacing and local health, safety, and legal codes

Sit and Reach Test (2)

1. Measures hip and low back flexibility 2. Ability to predict the incidence of low back pain is limited

Partial Curl Up Test (5)

1. Measures the endurance of the abdominal muscles 2. Favored over the sit up test because it eliminates the use of the hip flexors 3. Knees at 90 degrees 4. Fingers touting a 4 inch piece of tape with another piece placed 4 in (10 cm) beyond the first piece 5. Metronome set to 50 BPM

Equipment needed for measuring blood pressure (3)

1. Mercury or aneroid sphygmomanometer 2. Air bladder-containing cuff 3. Stethoscope

Disadvantages to using static stretching to increase core temperature (3)

1. Minimal friction of the sliding filaments occurs 2. Little, if any, increase in the rate of fuels being metabolized 3. Does not cause intramuscular blood vessels to dilate

What are some methods to motivate a client? (4) MIIM

1. Minimizing procrastination 2. Identifying false beliefs 3. Identifying and modifying self talk 4. Mental imagery

Recommendations for Dynamic Stretching (12)

1. Moderation and common sense are important. Flexibility is just one component of fitness and should not be overemphasized 2. The stretch should never be forced 3. Flexibility training should be combined with strength training 4. Flexibility should be joint specific based on the needs of the client and the requirements of the activity 5. Ballistic stretching should be avoided 6. Stretching movements that position the body in the most functional stance possible should be emphasized 7. it is important to make use of gravity, body weight, and ground reaction forces when stretching 8. The dynamic flexibility training program should be specific to the demands of the sport or activities the client takes part in 9. Improvements in flexibility can occur from day to day. Maintaining flexibility requires less work than improving it does 10. Clients should stretch the large muscle groups first and repeat the same routine every training day 11. Train for dynamic flexibility at least three times per week or along with each exercise session 12. Stretching should take place after the core temperature has been elevated

General warm up (2)

1. More appropriate when preparing the body for demanding physical activity 2. Involves basic activities that require movement of the major muscle groups, such as jogging, cycling, or jumping rope

Average resting heart rate values

1. Most adults have a RHR between 60 and 80 BPM 2. A normal resting heart rate can be anywhere between 60 and 100 beats/min

Static Stretching (4)

1. Most common 2. Slow constant speed with stretch held for 30 seconds 3. Should move into the final static stretch position only to mild discomfort 4. Does not activate the stretch reflex

Control of muscle force is accomplished by the interplay of two control factors:

1. Motor Unit Recruitment 2. Rate Coding

What increases due to chronic resistance training? (17)

1. Muscle strength 2. Muscle endurance 3. Muscle power 4. Phosphagen system enzyme absolute levels 5. Glycolytic enzyme absolute levels 6. ATP absolute levels 7. Creatine phosphate (CP) absolute levels 8. Type 1 CSA 9. Type 2 CSA 10 % Type 2a 11. Fat free mass 12. Metabolic rate 13. EMG amplitude during MVC 14. Motor unit recruitment 15. Motor unit firing rate 16. Connective tissue strength 17. Bone density/mass

Training Factor Sequencing Guidelines (4)

1. Muscular Endurance Length in weeks: 2 - 4 Ratio of heavy to light weeks: 2 - 3/1 2. Muscular Hypertrophy Length in weeks: 2 - 4 Ratio of heavy to light weeks: 2 - 3/1 3. Muscular Strength Length in weeks: 2 - 5 Ratio of heavy to light weeks: 2 - 4/1 4. Muscular Power Length in weeks: 2 - 4 Ratio of heavy to light weeks: 2 - 3/1

Guidelines for Assigning Volume (4)

1. Muscular Endurance More reps with varying numbers of sets 2. Muscular Hypertrophy Higher training volume Moderate to high loads 3. Muscular Strength ~ Core exercises 6 or less reps 3 or more sets ~ Assistance exercises 8 or more reps 1 - 3 sets 4. Muscular Power Not to be used with untrained or novice clients

Primary Resistance Training Goals (4)

1. Muscular endurance 2. Muscular hypertrophy 3. Muscular strength 4. Muscular power

Proper footwear for plyometric exercise (1)

1. Need good ankle and arch support, good lateral stability, and a wide, nonslip sole

When should the client decrease dietary fat intake? (3)

1. Need to increase carbohydrate intake to support training 2. Need to reduce total caloric intake to achieve weight loss 3. Need to decrease elevated blood cholesterol

Plyometric program design variables (8) (NMIFDRVP)

1. Needs analysis 2. Mode 3. Intensity 4. Frequency 5. Duration 6. Recovery 7. Volume 8. Progression

Stationary Bicycles (2)

1. Non weight bearing and nonimpact 2. Can be limited by local muscle fatigue

Common ways to explain data to a client

1. Norm-referenced standards 2. Criterion-referenced standards

Ratings of Perceived Exertion (RPE) (2)

1. Not just a measure of how fast the heart is beating, but is meant to include exertion, respiration, and emotional response to exercise 2. Should be combined with THRR so a pattern of exercise intensity can be established and a trainer can determine the different effects a mode of exercise has on the client

The RPE Scale

1. Nothing at all (lying down) 2. Extremely little 3. Very easy 4. Easy (could do this all day) 5. Moderate 6. Somewhat hard (starting to feel it) 7. Hard 8. Very hard (making an effort to keep up) 9. Very very hard 10. Maximum effort (can't go any further)

Plyometric Program Design - Frequency (5)

1. Number of plyometric training sessions per week 2. Depends on the client's age, ability, and goals 3. Low volume, low intensity plyometrics can be performed multiple times per week 4. Moderate intensity plyometrics should be kept to 2 times per week ~ This results in improved jumping ability, jump contact times, maximal concentric and isometric strength, and 22 yard sprint time 5. For youth and adolescent clients, plyometric training may be performed up to 2 times per week on nonconsecutive days

Walking - Foot Strike (2)

1. Occurs when the heel strikes the ground and the body weight is transferred through the foot in a gentle rolling action from the heel to the ball of the foot 2. Abnormal foot strike patterns are characterized by excessive weight transfer for either the inside or outside of the foot

Indications for terminating exercise testing (10) ODESSFNCPF

1. Onset of angina or angina-like symptoms 2. Drop in SBP of greater than 10 mmHg from baseline BP despite an increase in workload 3. Excessive rise in BP: SBP greater than 250 mmHG or DBP greater than 115 mmHg 4. Shortness of breath, wheezing, leg cramps, or claudications 5. Signs of poor perfusion 6. Failure of HR to rise with increased exercise intensity 7. Noticeable change in hearth rhythm 8. Client's request to stop 9. Physical or verbal manifestations of severe fatigue 10. Failure of the testing equipment

Major signs and symptoms of cardiovascular and pulmonary disease (9) PSDOAPIKU

1. Pain or discomfort in the chest, neck, jaw, arms, or other areas that may be due to ischemia (lack of blood flow 2. Shortness of breath at rest or with mild exertion 3. Dizziness or syncope (fainting) 4. Orthopnea (the need to sit up to breathe comfortably) or paroxysmal (sudden, unexpected attack) nocturnal dyspnea (shortness of breath at night) 5. Ankle edema (swelling, water retention) 6. Palpitations or tachycardia (rapid heart rate) 7. Intermittent claudication (calf cramping) 8. Known heart murmur 9. Unusual fatigue or shortness of breath with usual activities

Facility Specification Guidelines - Passageways

1. Passageway width: at least 36 inches (91 cm) 2. Hallway and circulation passageway width: at least 60 inches (152 cm) 3. Floor should remain level through door entrances ~ If the threshold exceeds 0.5 inches, the facility must have a ramp or lift with a slope of 1 foot for every inch of elevation change

Types of warm-up (3)

1. Passive warm-up 2. General warm-up 3. Specific warm-up

Factors That Influence Adaptations to Resistance Training - Genetics (3)

1. People are limited by their genetic potential 2. Relative percentage of type I and type II fibers limits hypertrophy and either explosive or aerobic endurance capabilities 3. A personal trainer cannot devise a program that will take a client beyond the client's genetic capabilities. However, the average untrained client can make much improvement within his or her genetic potential

Walking - Hip Action

1. People can increase walking speed by increasing stride frequency, stride length, or both 2. Improved hip movement ensures adequate stride length

Factors that influence adaptations to aerobic endurance training - Genetics (2)

1. People who undertake aerobic type exercise for an extended period of time change fast twitch muscle fibers so they take on more characteristics similar to those of slow twitch fibers, which leads to improved aerobic performance 2. It has been estimated that genetic factors account for 20% to 30% of differences between individuals in maximal aerobic capacity and for about 50% of differences in maximal heart rate

Types of Aerobic Endurance Training Programs - Long Slow Distance (LSD) (7)

1. Performed at an intensity less than that normally used so that the duration can be longer 2. A good indicator of proper intensity is if a client can carry on a conversation during the session 3. Duration: 30 - 120 minutes 4. Frequency: no more than 2 sessions/week 5. Goals of LSD: ~ Improvements in anaerobic threshold, development of endurance in supporting musculature, and fat utilization with corresponding glycogen sparing 6. Once target intensity is reached, the exercise can continue as long as the client is able to maintain heart rate 7. When the client's heart rate begins to increase without an increase in workload, the exercise session is complete

Reducing Handrail Usage (2)

1. Personal trainers should strive to reduce handrail usage 2. Clients who support too much using the handrails reduce the workload demands and can also compromise postural alignment

Guidelines for exercise order in resistance training programs (5)

1. Placing power and core exercises before assistance exercises ~ 1. Power/ 2. Core/ 3. Assistance ~ 1. Multi-joint/ 2. Single-joint 2. Alternating push and pull exercises 3. Alternating upper and lower body 4. Combination arrangement methods 5. Secondary arrangement methods: ~ Compound set: two exercises targeting the same muscle performed back to back ~ Best for hypertrophy ~ Superset: two exercises targeting opposing or antagonistic muscles performed back to back ~ Best for endurance or those with limited time

Age and Maturity Considerations for Plyometric Exercise (Youth and Elderly Clients)

1. Plyometrics for youth: ~ Plyometrics are safe and beneficial for youth ~ As soon as the client is mature enough to accept and follow directions, one can safely integrate plyometrics into the program. This is the ideal time because a youth's body is very moldable and adept at learning these motor skills ~ The addition of high intensity lower body plyometrics could place the client for increase risk of bone injury as well as the epiphyseal plates (growth plates) 2. Plyometrics for the elderly: ~ High intensity plyometrics may need to be avoided ~ However, it is very beneficial for elderly to train the SSC by integrating low to moderate intensity plyometrics

Relative Contraindications for Pregnant Women (10)

1. Poorly controlled type 1 diabetes, seizures, hypertension, or hyperthyroidism 2. Extreme morbid obesity 3. Extremely low body weight (BMI less than 12) 4. History of a very sedentary lifestyle 5. Unevaluated maternal cardiac dysrhythmia 6. Intrauterine growth restriction in current pregnancy 7. Severe anemia 8. Heavy smoking 9. Chronic bronchitis 10. Orthopedic limitations

Stages of readiness (5) PCPAM

1. Pre-contemplation: the person does not intent to increase physical activity and is not thinking about becoming physically active 2. Contemplation: the person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active 3. Preparation: the person is engaging in some activity, accumulating at least 30 minutes of moderate intensity physical activity at least one day per week, but not on most days of the week 4. Action: the person is accumulating at least 30 minutes of moderate intensity physical activity on five or more days of the week, but has done so for less than 6 months 5. Maintenance: the person is accumulating at least 30 minutes of moderate intensity physical activity on five or more days of the week, and has been doing so for 6 months or more

What are the phases of designing and planning a facility?

1. Pre-design 2. Design 3. Construction 4. Preoperation These phases are used whether building a new facility or adding to or updating an existing facility A personal trainer should be involved in the four major phases of designing and planning a health and fitness facility

Absolute Contraindications to Exercise for Pregnant Women (8)

1. Pregnancy induced hypertension (preeclampsia) 2. Ruptured membranes 3. Premature labor during the current pregnancy 4. Persistent bleeding after 12 weeks 5. A cervix that dilates ahead of schedule 6. Significant heart disease or restrictive lung disease 7. Multiple birth pregnancy that creates a risk of premature labor 8. A placenta that blocks the cervix after 26 weeks

6 Variables To Ensure Safe Participation in Cardiovascular Exercise PAWPBV

1. Proper hydration 2. Appropriate clothing and footwear 3. Warm up and cool down 4. Prescription of exercise frequency, intensity, and duration 5. Breathing techniques 6. Variation in the program

Walking - Body Position (4)

1. Proper posture is important because it improves efficiency and decreases strain on the lower back and entire vertebral column 2. Clients should be told to "walk tall" 3. Shoulders should be relaxed but not rounded 4. Upper body positioned directly over the hips

Minimum requirements for participation in a plyometric training program (4)

1. Proper technique for each drill 2. At least three months of resistance training experience 3. Sufficient strength, speed, and balance for the level of drill used 4. No current injuries to involved body segments

What are the 6 nutrients?

1. Protein 2. Carbohydrate 3. Fat 4. Vitamins 5. Minerals 6. Water

What are the essential nutrients? (3)

1. Protein 2. Carbohydrates 3. Fats Excess or deficiency of any one will be problematic. The personal trainer should help clients stay focused on the total diet, not an individual nutrient

Guidelines for Youth Resistance Training (9)

1. Qualified adults should provide supervision and instruction 2. The training environment should be safe and free of hazards 3. Resistance training should be preceded by a 5 to 10 minute dynamic warmup 4. 1 to 3 sets of 6 to 15 reps should be performed on a variety of exercises 5. Include exercises for the upper body, lower body, and midsection 6. Increase resistance gradually (about 5% to 10%) as strength improves 7. Resistance train 2 or 3 nonconsecutive days per week 8. Children should cool down with less intense calisthenics and static stretching 9. Vary the resistance training program over time to optimize gains and prevent boredom

Detraining (9)

1. Refers to the physiological and performance adaptations that occur when an individual ceases an exercise training program 2. These changes are the exact opposite of what occurs during training programs 3. Specifically, muscle tissue loses mass and the changes in neurological function (recruitment, rate coding, cocontraction) that occurred with training dissipate 4. The muscle becomes weaker and less powerful 5. Skeletal muscle atrophy appears to occur faster in the fast twitch muscle fibers 6. Short term detraining (14 days) appears to have little effect on muscle strength and explosive power in experienced resistance trained athletes and recreational strength trainers ~ Suggests that the effects of detraining are relatively slow 7. Extended detraining (32 weeks) did result in significant decreases in muscle strength in previously resistance trained females, but values were still above pretraining levels 8. Detraining appears to affect different aspects of neuromuscular performance differently ~ Isometric strength performance appears to decay faster than any other strength measures ~ Performance on anaerobic metabolic tests is more severely affected by detraining than performance on strength and explosive power tests 9. The effects of detraining can be significantly reduced with the incorporation of just 1 to 2 training sessions per week

What does the body use water for? (3)

1. Regulating body temperature 2. Acting as a solvent for glucose, vitamins, minerals, and amino acids 3. Provides a cushion and lubricant for joints

Elliptical Trainer - Body Position and Knee Placement (2)

1. Remain upright with the torso balanced over the hips 2. Knees should not come in front of the toes

Rest Intervals - Influential Factors (2)

1. Resistance training goal 2. Resistance training status

Communication While Spotting (5)

1. Responsibility of both the client and the personal trainer 2. The client should tell the trainer when they are ready to move the bar, dumbbells, or machine handles into the starting position (liftoff) 3. If the client needs help during the set, they should quickly ask or signal the trainer; and after the last rep, the trainer should help the client move the bar back onto the supports (racking the bar) 4. Poor communication can cause the trainer to spot too soon, too late, or improperly 5. Personal trainer should discuss all of these issues before the beginning of the set

Proper testing sequence for general fitness testing (5) RNMLS

1. Resting tests 2. Non-fatiguing tests 3. Muscular strength tests 4. Local muscular endurance tests 5. Sub-maximal aerobic capacity tests

Common errors when performing the body weight squat (5) RFFPH

1. Rounded shoulders 2. Forward head 3. Flexed thoracic spine 4. Posterior pelvic tilt 5. Heel lift off

Race walking

1. Rules require one foot to be in contact with the ground at all times

What are the steps of the client consultation and health appraisal? (7) SCIEARO

1. Schedule interview appointment 2. Conduct interview 3. Implement and complete health appraisal forms 4. Evaluate for coronary risk factors, diagnosed disease, and lifestyle 5. Assess and interpret results 6. Refer to an allied health professional when necessary 7. Obtain medical clearance and program recommendations

Bulimia Warning Signs (21)

1. Self induced vomiting (at least 2 times a week for at least 3 months) 2. Laxative, diuretics, or enema use 3. Excessive exercise 4. Overconcern with body shape 5. Weight fluctuations of more than 10 pounds 6. Traces of odor of vomit on the breath 7. Scabs or scars on knuckles 8. Swollen, persistently puffy face and cheeks 9. Broken blood vessels in the face and eyes 10. Sore throat and dental problems 11. Abdominal symptoms 12. Rapid weight changes of 2 to 5 pounds overnight 13. Erratic performance in work, sport, and academics 14. Irregular or absent menstrual periods 15. Lacerations of the oral cavity 16. Diarrhea 17. Constipation 18. Fatigue 19. Electrolyte disturbances 20. Heart irregularities 21. Ruptures in the stomach

Facility Specification Guidelines - Emergency first aid kit and AED

1. Should be located within a 1.5 minute walk of a potential incident site 2. ADA requires that it should be installed at a height that is reachable by a person in a wheelchair

Facility Specification Guidelines -Suggestion box

1. Should be placed near the main entrance of a health and fitness facility

Core Exercises (3)

1. Should form the bulk of a program 2. Involves two or more primary joints (multijoint exercise) 3. Engages large muscles while activating synergistic muscles

Facility Specification Guidelines - Water fountain

1. Should have a water fountain close to the entrance of the main fitness rooms but not in an area where it could be a distraction or block traffic flow 2. ADA requires that it should be installed at a height that is reachable by a person in a wheelchair

Facility Specification Guidelines - Repair and maintenance shop

1. Should locate a repair and maintenance shop adjacent to or near a fitness room

Facility Specification Guidelines - Natural lighting and windows

1. Should locate cardiovascular machines next to or facing windows

Phase 3: evaluate manufacturers' business practices

1. Should review companies' business records, the quality of their products, their customer service, and overall reputation 2. Any manufacturer or dealer with poor quality products, poor customer service, or other unacceptable business practices should be eliminated from consideration

Proper landing technique for plyometric exercise (4)

1. Shoulders should be over the knees 2. The knees should be over or slightly behind the toes, with the ankles, knees, and hips flexed, and the feet shoulder width apart 3. Clients should land softly and maintain a dorsiflexed position of the ankle with the feet in full contact with the ground 4. Clients should keep their weight more on the ball of the foot and not the heel ~ This allows for quick turn-around on the landings

Running - Body Position and Foot Strike (4)

1. Similar to walking in that clients should "run tall" 2. Keep head upright, shoulders relaxed, torso balanced over the hips 3. Foot strike is heel to ball rolling action 4. Clients should concentrate on preventing the foot from slapping the ground as they run

Elliptical Trainer - Cadence, Elevation, Resistance, and Direction of Movement (4)

1. Slow cadence resembles walking 2. Slow cadence on medium level incline resembles walking uphill 3. Fast cadence resembles running 4. Fast cadence on medium level incline resembles running uphill

Acute Neurological Responses to Resistance Training - General Info (4)

1. Small muscles that require precise motor control achieve full recruitment at relatively low percentages of maximum force output (50% of max), and after this point depend entirely on firing rate to increase force production 2. Large muscles employ recruitment of up to 90% max or more, and firing rates tend to be lower than for small muscles 3. Small muscles depend more heavily on firing rate to control force output while larger muscles tend to depend more heavily on recruitment 4. As the muscle begins to fatigue, changes in recruitment and firing rate occur

Factors affecting heart rate assessment (9) SCEASFBTM

1. Smoking and tobacco products Resting HR: increase Exercise HR: increase or no change 2. Caffeine Resting HR: increase or no change, is variable Exercise HR: increase or no change, is variable 3. Environmental temperature extremes Resting HR: increase Exercise HR: increase 4. Altitude Increase at altitudes greater than 4,000 feet 5. Stress Resting HR: increase Exercise HR: increase 6. Food digestion Resting HR: increase Exercise HR: increase 7. Body position Lower when supine Higher when going from supine to seated or standing 8. Time of day Lower first thing in the morning Higher or same level during afternoon or evening 9. Medications Resting HR: increase, decrease, or no change depending on medication Exercise HR: increase, decrease, or no change depending on medication

Stability Ball Training - Disadvantages (3)

1. Some studies have confirmed increased core stability with the use of stability balls, but this did not result in improved sport performance 2. Under unstable conditions, training at an intensity necessary to bring about increases in strength in trained individuals is not possible 3. Sport performance might be better enhanced by free weight exercises performed on a stable surface than exercises performed on a stability ball

Factors that influence adaptations to aerobic endurance training (4)

1. Specificity 2. Genetics 3. Sex 4. Age

What are the 4 basic training principles? SOVP

1. Specificity 2. Overload 3. Variation 4. Progression

Factors That Influence Adaptations to Resistance Training (4)

1. Specificity 2. Sex 3. Age 4. Genetics

Guidelines for Stability Ball Training (6) FCWAET

1. Stability ball should be fully inflated and firm 2. Should be correct size for the client 3. A warm-up of 5 to 15 minutes should precede the workout 4. Allow time for the client to become familiar with the ball 5. Emphasize correct technique 6. The number of sets and reps will depend on the fitness level of the client

Spotting Exercises With the Bar On the Back or Front of Shoulders (2)

1. Stand behind and very close to the client (without impeding the execution of the exercise) and be prepared to "hug and lift" the client 2. These types of exercises should be performed inside a squat rack with the crossbars placed just below the lowest position the bar will reach

What are the 3 types of cluster sets?

1. Standard - the load is not altered across the set 2. Undulating -the load is increased and then decreased within the set 3. Ascending -the load increases across the set

__________ and __________ establish the parameters of appropriate practice for professions such as personal training. __________ is the assessment of competence for a particular profession. __________ is the official recognition that an organization's educational program or certification test )or both) meets specified criteria

1. Standards 2. Guidelines 3. Certification 4. Accreditation

Stair Climber Stepping Speed (4)

1. Stepping speed generally ranges from 43 to 95 steps per minute 2. A stepping speed that is too fast usually results in: ~ Excessive hip movement to keep up with stepping depth ~ Short, fast steps that result in a stepping depth that is too shallow

Equipment needed for measuring heart rate (3)

1. Stopwatch 2. Stethoscope 3. Heart rate monitor

What are the mental health benefits of exercise? (3)

1. Stress reduction ~ One reason for the anxiety reducing effects of exercise is the rhythmic nature of the exercise stimulus 2. Reduces depression ~ Serotonin and norepinephrine levels are lowered during bouts of depression, but exercise has an antidepressive effect because it naturally elevates these biogenic amines 3. Improves cognition

Recommendations for Static Stretching (8)

1. Stretching should be preceded by a warm up of 5 to 15 minutes, until a light sweat appears 2. Emphasize slow, smooth movements and coordinate deep breathing 3. Properly performed stretches should cause no more than mild discomfort. If clients feel pain, thy are stretching too far 4. Ensure that clients do not lock their joints 5. To reduce the chance of activation of the stretch reflex, discourage bouncing 6. Large muscle groups should be stretched first and the same routine should be repeated every training day 7. Stretches should be done at least 3 times per week and, in order to track performance improvements, should be done at the same time of day 8. The ideal time to stretch is after aerobic activity or resistance training, when core temperature is maximally elevated

Signs and symptoms of hypoglycemia (13)

1. Sweating 2. Hunger 3. Palpitations 4. Headache 5. Tachycardia 6. Anxiety 7. Tremor 8. Dizziness 9. Blurred vision 10. Confusion 11. Convulsion 12. Syncope 13. Coma

What are the environmental factors that affect reliability and validity? (4) TAAT

1. Temperature and humidity 2. Altitude 3. Air pollution 4. Test setting

Physiological changes that happen during a warm-up (3)

1. Temperature increases within the muscles that are recruited during the warm-up session ~ A warmed muscle contracts more forcefully and relaxes more quickly (both speed and strength should be enhanced during exercise) 2. Temperature of the blood increases as it travels through the working muscle. ~ As blood temperature rises, the amount of oxygen it can hold decreases, and more oxygen is unloaded to the working muscles 3. Range of motion around joints is increased

What are the steps involved in the administration and organization of fitness assessments?

1. Test preparation 2. Test implementation Administration of the assessments should follow a standardized procedure including mental and physical preparation of the client, verification of the accuracy of the equipment, application of the specific test protocol, ensuring safety throughout the process, and performance of record keeping responsibilities

Plyometric Training and Sport Performance (2)

1. The ability to produce more muscular power has been associated with improved sport performance 2. Plyometric training prepares athletes for the deceleration-acceleration and change of direction requirements in most sports by improving their ability to perform these types of tasks

Plyometric program design - Intensity (4)

1. The amount of effort exerted by the muscles, connective tissues, and joints during performance of an exercise and is controlled both by the type of drill and by the distance covered 2. Should be determined by both the ability of the body to handle the load and the ability of the client to maintain proper technique while performing the exercise 3. Youth and adolescent clients should begin with 1 or 2 sets of 6 to 8 reps to ensure quality reps in each set ~ When in doubt, it is better to underestimate the physical ability of youth clients 4. Intensity can be increased by raising the platform height for box jumps or depth jumps, increasing the distance of bounds, and incorporating more advanced exercises like those involving single leg take offs - and for the very advanced client, adding light weights or weighted vests

Factors That Influence Adaptations to Resistance Training - Specificity (5)

1. The body adapts to exercise in such a way that it can perform optimally in relation to a particular type of exercise stressor, but not necessarily other types of exercise ~ Long distance running has little to no positive effect on bench press performance 2. Strength increases are larger in modes of exercise like those used during training 3. The effects of resistance training are specific to the muscle action mode in which the exercise was performed 4. Resistance training adaptations are specific with respect to the velocity with which muscle actions have been performed in training 5. Plyometric type training is more effective than relatively slow velocity heavy resistance exercise in improving power production

Proper Hydration (5)

1. The body can lose as much as 2 to 4 quarts of water every hour 2. Generally, water is the best fluid replacement for exercise durations of less than 1 hour 3. Sport drinks with sodium and glucose are recommended for durations greater than 1 hour 4. Consume 5 to 7 ml of fluid per kg/BW at least 4 hours prior to exercise 5. Clients should replace each pound lost during exercise with 20 to 24 ounces of fluid

Plyometric Program Design - Duration (1)

1. The entire plyometric exercise session for beginners should never exceed 30 minutes

Factors That Influence Adaptations to Resistance Training - Sex (4)

1. The force production capability of a given amount of muscle is not affected by a person's sex 2. Main difference in strength between the sexes is the differences in body size and body composition ~ Men tend to be larger than women ~ Women tend to have higher percentage of body fat, therefore most women have less muscle per pound of body weight 3. This difference is largely driven by hormone levels ~ Adult males have 10 times more testosterone than females 4. Differences are larger in upper body strength than lower body strength

Posture, Flexibility, and Stability Considerations for Plyometric Exercise (2)

1. The fundamental position that all lower body plyometric exercises originate from and end in is the partial, or half-squat position 2. It is essential for the personal trainer to begin by assessing the client's ability to hold this position to determine if the client can land properly

Stability Ball Training - Safety and correct sizing (2)

1. The individual should sit on the ball; the size is correct if the thighs are at or slightly above parallel to the ground 2. If the client has low back pain, the thighs should be slightly above parallel, with the knees lower than the hips

Aerobic Endurance Program Design - Exercise Intensity

1. The intensity of exercise sessions is the main determinant of both frequency and duration 2. For the apparently healthy adult, the necessary aerobic exercise threshold is 50% to 85% of HRR 3. Severely deconditioned clients may need to start at 30% of HRR

Initial Risk Stratification (2)

1. The intent of the initial risk stratification is to use age, health status, personal symptoms, and coronary risk factor information to classify individuals into one of three risk groups 2. The ability to stratify risk gives the personal trainer the foundation to eventually identify whether it is appropriate to assess and train an individual or refer the individual to a physician for medical clearance

Resting Metabolic Rate (RMR) (2)

1. The largest contributor to total energy requirement, approximately 60% to 75% of daily energy expenditure 2. Measure of the calories required for maintaining normal body functions a person would expend lying in bed all day long doing nothing

Variation for Resistance Training (2)

1. The manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval, and speed of movement 2. Principles of periodization, which refers to the logical phasic manipulation of training factors to optimize specific training outcomes at specific time points

Measuring heart rate using the palpation procedure (5)

1. The most common and most cost effective method 2. Use index and middle fingers at: ~ Brachial artery ~ Carotid artery ~ Radial artery ~ Temporal artery 3. Typically the shorter duration HR counts (6, 10, and 15 seconds) are used during exercise and post exercise conditions because they are more time efficient but may also be more accurate 4. Resting HR is measured with longer durations (30 and 60 seconds) 5. If it is measured for less than 1 minute, use the following multipliers: X10 for 6 seconds X6 for 10 seconds X4 for 15 seconds X2 for 30 seconds

Training Load: Resistance and Repetitions (2)

1. The training load is one of the most important factors to consider when designing a training program 2. The load, number of reps, and targeted outcomes of the program are strongly related

Pros to using the RPE scale (3)

1. They allow for more than just a measurement of heart rate 2. Can be used when traditional HR intensity prescriptions are inaccurate due to the influence of medications or illness 3. When combined with HR, RPE allows assessments of whether the exercise intensity is providing enough of a stimulus for a particular client Examples: If an advanced client is exercising at 80% HRR and indicates an RPE of 4, an increase in exercise intensity is appropriate If a new client indicates an RPE 9 but actual exercise HR is 70% of HRR, the personal trainer should reduce intensity until the client becomes better trained

Physical activity (4)

1. This one is the most variable 2. Depends on intensity, duration, and frequency of training 3. Also depends on environmental conditions 4. When estimating how physically active a client is, the personal trainer needs to remember to ascertain how physically active the client is aside from structured exercise.even if people have an exercise routine, those with the sedentary lifestyle of a desk job and sedentary leisure activities may be considered only lightly active

Steps to Perform a Body Weight Squat (3)

1. To initiate the movement, the client should anteriorly rotate the pelvis 2. Then flex at the ankles, knees, and hips while keeping the trunk parallel to the tibias throughout the entire range of motion 3. Knees should remain either behind the toes or directly over them and the feet should remain flat on the ground

Types of Aerobic Endurance Training Programs - Arm Exercise (4)

1. To prescribe a THRR based on a percent of APMHR, the personal trainer must make a downward adjustment of 10 to 13 beats/min because HR is higher during arm exercise than during leg exercise at any given workload 2. VO2 max for arm exercise is significantly lower than that for leg exercise 3. Lactate threshold is reached at lower intensities than during leg exercise 4. Especially helpful in providing some aerobic endurance exercise to clients who have orthopedic problems with their lower body, such as an injury to the foot, knee, or hip

Specificity for resistance training (2)

1. Training a client in a specific way to produce a targeted change or result 2. Targeting specific muscle groups, energetic systems, movement velocities, movement patterns, or muscle action types

Skinfold sites for female athletes, 18 - 29 (4) TAAT

1. Triceps 2. Anterior suprailiac 3. Abdomen 4. Thigh

Skinfold sites for black or white boys and girls, 6 - 17 (2) TC

1. Triceps 2. Calf

Skinfold sites for white or anorexic women, 18 - 55 (3) TST

1. Triceps 2. Suprailiac 3. Thigh

Other Factors Affecting Training Frequency (6)

1. Types of exercises used 2. The number of muscle groups trained per session 3. The structure of the program (volume and intensity) 4. The client's work schedule 5. The client's social schedule 6. The client's family obligations

Estimating the 1RM (2)

1. Use of repetition maximum tests 2. Use of prediction equation

Prone Double Straight Leg Raise Test (3)

1. Useful for examining low back muscular endurance and predicting potential low back pain 2. Client should raise both legs to the point of knee clearance 3. Test stops when the legs can no longer be held in position

Within-Session Variation

1. Vary the intensity for some exercises 2. Alter the set configuration

Ways to teach landing technique for plyometric exercise (4)

1. Vertical jump followed by a freeze in the landing position 2. A forward or backward jump followed by a freeze in the landing position 3. A lateral jump followed by a freeze in the landing position 4. For plyometric jumps, hops, leaps, bounds, skips, and quick foot drills, clients should concentrate on keeping their knees and thumbs up ~ This will help with balance by keeping the workload centered around the hips and legs

Cons to using the RPE scale (5)

1. Very few clients will have ever actually reached the upper levels of effort and therefore cannot perceive what a 10 actually feel like 2. To untrained or deconditioned clients, an exercise level that produces a HR of 60% HRR may seem maximal beau they are unaccustomed to exercise and do not know what a max effort is 3. RPE will vary between clients and between exercise modes for any given heart rate 4. Only through training and changes in ever case intensities will such clients learn the true meaning of the rating adjectives and how to accurately report their RPE 5. An RPE is an indicator of overall effort, not just HR, so the client may be including feeling of fatigue, respiratory effort, pain, and mental effort or stress

Plyometric Program Design - Volume (1)

1. Volume is the number of contacts (feet, hands) per workout but may also be expressed as distance

Influential Factors for Determining Training Load: Resistance and Repetitions (3)

1. Weight used 2. Number of reps 3. Outcomes of the program

Questions to help identify false beliefs (4)

1. What is your ideal approach to "getting in shape"? 2. What have you tried in the past to achieve the fitness results you want? 3. What exercise and nutrition strategies do you feel are important? 4. What do you feel you need to do to reshape your body and improve your health and fitness?

Guidelines for Exercise Selection When Dealing with Clients who have special needs (3)

1. When dealing with clients with special needs, such as lower back problems or recent injuries, it is important to adapt the training program to address these issues 2. These exercises should be selected with guidance from the appropriate medical professional 3. It is essential that a training program for these clients avoid exercises that are contraindicated or not recommended

Elliptical Trainer - Foot Placement and Handrail Usage (2)

1. Whole foot should be in contact with the pedal at all times unless the machine requires lifting of the heel 2. Handrails should be used for balancing only

Factors that influence adaptations to aerobic endurance training - Sex (4)

1. Women have less muscle and more fat than men 2. Women have smaller hearts and lungs and an overall smaller blood volume 3. Females typically have a lower cardiac output, stroke volume, and oxygen consumption than males when exercising at 50% of VO2 max 4. Females show smaller absolute adaptations than males by very similar relative (percent) adaptations

Low Intensity Lower Body Plyometric Drills (5)

1. ankle flip 2. skip 3. standing long jump 4. double leg vertical jump 5. jump to box

What are the three phases of healing following an injury?

1. inflammation phase ~ 0 to 5-7 days post injury ~ the goal during the inflammatory phase is to prepare for the new tissue formation that occurs during the subsequent phases of tissue healing ~ rest maximizes the natural physiological processes of the inflammatory phase and supports appropriate tissue healing 2. repair phase ~ 5-7 to 21 days post injury ~ the goals during the repair phase are to prevent excessive muscle atrophy and joint degeneration of the injured area, promote collagen synthesis, and avoid disruption of the newly formed collagen fibers ~ these cautions must be balanced with the gradual introduction of low load stresses to promote increased collagen synthesis and prevent loss of joint motion ~ sub maximal isometric exercise may be performed, provided that it is pain free and otherwise indicated. This allows strength gains to occur, but the intensity is low enough that newly formed collagen fibers are not disrupted 3. remodeling phase ~ 21 to longer than 1 year post injury ~ the primary goal during the remodeling phase is to optimize tissue function Full restoration of tissue function following injury can be optimized through careful alignment of activities with the physiologic phase of tissue healing An appreciation for the physiology of healing will allow for appropriate selection of exercises and support a client's full recovery

Signs and symptoms suggesting ongoing injury complications (5)

1. pain 2. swelling 3. warmth and color 4. loss of ROM and flexibility 5. decreased strength and function

Exercises to strengthen the rotator cuff

1. side lying external rotation 2. prone shoulder extension 3. prone horizontal abduction 4. prone 90 degrees/90 degrees external rotation 5. standing empty can

An initial and reasonable goal of a weight loss program is a ___% reduction in body weight in ___ months

10%/6 Months

What is the BMI for normal weight?

18.5 - 24.9

Protein

2 key factors determine protein requirements: Energy intake Source of protein When caloric intake goes down, the protein requirement goes up Clients who are dieting for weight loss require more protein than the standard requirements A general recommendation for athletes is 1.2 to 2.0 g/kg per day depending on the sport, training intensity, total calorie intake, and overall health

Resistance training guidelines for seniors

2 to 3 nonconsecutive days per week Using both single and multi joint exercises, seniors may perform single or multiple sets for a variety of exercise Seniors should use controlled speeds and full movement ranges Beginners and less fit seniors start with a relatively light load that permits many reps, and more advanced seniors may perform fewer reps with higher resistance When 15 reps can be completed, the resistance should be increased by about 5%

Aerobic endurance training guidelines for seniors

2 to 5 days per week 20 to 60 minutes per session Intensity of 60% to 90% of maximum HR is acceptable, but training at about 75% is generally prescribed For older adults beginning an exercise program, perform lower effort aerobic activities for a longer duration (30 minutes of moderate intensity activity) prior to progressing to higher effort aerobic activities for a shorter duration (20 minutes of vigorous intensity exercise) ~ It is also advisable to combine these training protocols

What is the BMI for overweight?

25 - 29.9

Nutritional guidelines for weight gain

350 to 700 kcal above daily requirements would supply the calories needed to support a 1 to 2 pound weekly gain in lean tissue as well as the energy requirements of the resistance training program Two primary nutrition principles for weight gain are to increase calorie intake and to increase protein intake (or maintain at an adequate level)

Stretching and Body Weight Exercise Area

40 to 60 square feet per user is reasonable 49 square feet is optimal A larger area may be needed if personal trainer assists the client with stretching

What are the MyPlate Guidelines?

5 main food groups Grains, vegetables, fruits, protein, dairy Balancing your calories Enjoy your food, but eat less Avoid oversized portions Foods to increase Make half your plate fruits and vegetables Make at least half your grains whole grains Switch to fat free or low fat (1%) milk Foods to reduce Compare the sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks

Intermediate Lifter

6 months to 1 year of training experience

Define: Target Behavior

A behavior that is the focus for change or improvement; also called an operant

Clients who have suffered a cerebrovascular accident

A cerebrovascular accident is a stroke If the client has had any neurologic deficits from the CVA, they would be best served in a setting that is monitored by health care professionals

Define: Overtraining

A condition in which a client trains too much or rests too little, or both, resulting in diminished exercise capacity, injury, or illness

Define: Coronary Artery Disease (CAD)

A condition or dysfunction of the cardiovascular system (e.g. atherosclerosis, myocardial infarction, angina)

Define: Chronic Obstructive Pulmonary Disease (COPD)

A condition or dysfunction of the pulmonary system (e.g. chronic bronchitis, emphysema, asthma)

Describe insurance in the context of personal training

A contractual promise by which the insurer promises to defend and indemnify the insured, up to defined limits of liability, from certain defined liability risks at the insurer's cost in exchange for the payment of a premium

Define: Assumption of Risk

A defense for the personal trainer whereby the client knows that there are inherent risks with participation in an activity but still voluntarily decides to participate

Define: Osteoporosis

A disorder characterized by the demineralization of bone tissue that results in a decreased bone mineral density

Define: Trait Anxiety

A dispositional factor relating to the probability that a given person is likely to perceive situations as threatening

Before any of the facility design and planning phases begin, what should happen?

A facility design committee should be formed This committee should consist of: 1. Administrators 2. Facility management personnel 3. Architect 4. Contractor 5. Lawyer 6. A representative number of prospective users of the facility 7. Personal trainer

Define: Performance Goal

A goal that is gauged by a self referenced personal performance standard (e.g. client's desire to beat his own record) Fall in between in relation to personal control

Define: Outcome Goal

A goal that is gauged by social comparison (e.g. the desire to beat an opponent) These are goals that the client has little control over

Define: Process Goal

A goal that is gauged by the amount or quality of effort during an activity (e.g. the desire to demonstrate perfect exercise technique) These are goals that a client has a high degree of personal control over

Define: Sets

A group of repetitions that are performed consecutively

Define: 2-for-2 Rule

A guideline that can be used to increase the load when two or more repetitions above the repetition goal are completed in the final set of an exercise for two consecutive training sessions

Define: Tachycardia

A heart rate faster than 100 BPM

Define: Bradycardia

A heart rate slower than 60 BPM

Linear periodization

A linear periodization program involves gradual and continual increases in training intensity and gradual and continual decreases in training volume from one mesocycle to the next, but no variation in the assigned number of sets and reps within each mesocycle Modulates load but keeps volume the same

Define: Resting Metabolic Rate (RMR)

A measure of the calories required for maintaining normal metabolism

What is a criterion-referenced standard?

A method to compare data that involves a combination of normative data and experts' judgment to identify a specific level of achievement A specific, minimal standard, one that theoretically each person can strive for, as it is not compared to how other individuals perform

What is a norm-referenced standard?

A method to compare data that involves comparing the performance of a client against the performance of others in the same category (e.g., percentile scores) Show how the client "performed"

Define: Open Kinetic Chain

A movement during which the most distal body part is free to move; often occurs with lower (or upper) body movements with the feet (or hands) off the floor and typically involves pushing or pulling against a machine

Define: Construct

A neural process that cannot be directly observed by must be indirectly inferred through the observation of behavior

Define: Self Efficacy

A person's confidence in his or her own ability to perform specific actions leading to a successful behavioral outcome Achieving success has more impact than anything else on raising a client's self efficacy

What is a plyometric movement?

A plyometric movement is a quick, powerful movement consisting of an eccentric muscle action, also known as a countermovement or prestretch, followed by an immediate powerful concentric muscle action When used correctly, plyometric training, has consistently demonstrated the ability to improve the production of muscle force and power

Choosing appropriate assessments

A primary duty of the personal trainer is to facilitate improvements in the client's physical well being without causing harm Tests are chosen based on the client's apparent health and level of cardiovascular disease risk as well as the desired program outcome

Define: Progressive Overload

A process by which training stress is altered as a client becomes better trained, allowing them to continue advancing toward a specific training goal

Define: Atherosclerosis

A progressive degenerative process through which the interior lining of the arterial walls becomes hardened and inelastic

Define: Motivation

A psychological construct that influences behavior, commitment, attitude, and the desire to exercise

Define: Variation

A purposeful change of the program design variable assignments to expose a client to new or different training stressors

Define: Repetition Maximum Zone (RM Target Zone)

A range of repetitions that the client attempts to perform using the heaviest weight he can

Resistance training room guidelines - Storage Areas

A resistance training area requires more storage than expected Storage is needed for cleaning supplies and equipment, staff apparel, towels, small equipment, and exercise equipment accessories

Define: Muscular Endurance Training

A resistance training program designed to target the ability of a muscle or muscle group to contract repeatedly over an extended time period. Also called strength endurance training

Astrand-Rhyming Cycle Ergometer Test

A single stage test that lasts 6 minutes Equipment: 1. Cycle ergometer 2. Metronome 3. Stopwatch Client should begin pedaling at 50 RPM After 2 minutes: ~ If HR is greater than or equal to 120 BPM, have the client continue the selected work rate throughout the duration of the test ~ If HR is less than 120 BPM, increase the resistance to the next highest increment or until the HR measurement is greater than or equal to 120 BPM

Define: Long Term Goal

A strategy of sequencing and combining short term goals to reach the client's primary outcome The purpose of a long term goal is to provide a meaningful pursuit for the client

Define: Test-retest Method

A strategy to promote reliability by repeating a test with the same individual or group

Define: Specificity

A strategy to train a client in a certain way to produce a particular change or result

Define: Power (Explosive) Exercise

A structural core exercise that is purposely performed very quickly

YMCA Cycle Ergometer Test

A submaximal, multistage test designed to progress the client to 85% of their predicted maximal HR using 3 minute stages of increasing work rate Equipment: 1. Cycle ergometer 2. Metronome 3. Stopwatch 4. HR and BP measuring equipment 5. RPE scale The client should begin pedaling at 50 RPM and maintain this cadence throughout the duration of the test

Diversified goal setting

A successful goal setting program should involve a diverse combination of short term and long term goals

Define: Freestyle (Front Crawl)

A swimming stroke with a straight and prone body position, an overhand arm motion, and a flutter kick

Define: Construct Validity

A theoretical concept meaning that a test is able to differentiate between performance abilities

Define: Overload

A training stress or intensity greater than what a client is used to

Define: Undulating Periodization

A type of periodized training program that involves within-the-week or microcycle vacillations of training load and volume

Define: Overstriding

A walking or running gait in which the foot hits too far in front of the body's center of gravity, causing a braking effect

Define: Understriding

A walking or running gait in which the foot takes too short a stride, causing wasted energy

Chronic Adaptations to Exercise - Muscle Substrates (6)

ATP concentration - may increase ATP absolute levels - increase Creatine phosphate concentration - may increase Creatine phosphate absolute levels - increase ATP and CP changes during exercise - decrease Lactate increase during exercise - decreases

Sprinting Technique - Posture (4)

Acceleration phase 1. Body should lean forward approximately 45 degrees for 13 to 16 yards 2. After 13 to 16 yards, the client should quickly move upright to a less than 5 degree lean during maximal speed (lean coming from the ground up, not the waist up) 3. The head, torso, and legs should be aligned at all times 4. The head should be relaxed and show minimal movement, and eyes should be focused straight ahead

Amortization Phase: Action (1) & Physiological Event (2)

Action: 1. Pause between phases 1 and 2 Physiological Event: 1. Nerves synapse (meet) in spinal cord 2. Signal is sent to stretched muscle

Concentric Phase: Action (1) & Physiological Event (2)

Action: 1. Shortening of agonist muscle fibers Physiological Event: 1. Elastic energy is released 2. Stretched muscle is stimulated by nerve

Eccentric Phase: Action (1) & Physiological Event (3)

Action: 1. Stretch of the agonist muscle Physiological Event: 1. Elastic energy is stored 2. Muscle spindles are stimulated 3. Signal is sent to spinal cord

Define: State Anxiety

Actual experience of anxiety that is characterized by feelings of apprehension or threat and accompanied by increased physiological arousal

Administration of the assessments should follow a __________ __________ including __________ and __________ preparation of the client, __________ of the __________ of the __________, application of the specific __________ __________, ensuring __________ throughout the process, and performance of __________ __________ responsibilities

Administration of the assessments should follow a standardized procedure including mental and physical preparation of the client, verification of the accuracy of the equipment, application of the specific test protocol, ensuring safety throughout the process, and performance of record keeping responsibilities

Stair Climber - Advantage (1) Disadvantage (1)

Advantage: 1. Reduces knee stresses because the downward stroke is assisted by the moving step Disadvantages: 1. Some machines do not allow for variations in step height (bad for short people) Pedal-based stair climbers allow for adjustment of stepping depth, which requires more muscle activation

Exercise prescription for clients with peripheral vascular disease (PVD)

Aerobic conditioning Walk until it hurts, stop, then do it again, and so on Duration: between 10 and 30 minutes ~ The goal is to lengthen the time walking and shorten the rest interval until the exercise becomes one long continuous activity Resistance training Same guidelines as those who are hypertensive Flexibility training

Exercise prescription for post CVA clients

Aerobic conditioning: Intensity: 30% peak VO2 Duration: 5 to 60 minutes Frequency: at least 3 days per week Resistance training: Will help to develop new neurologic pathways to the affected limbs via recruiting dormant channels A 1RM cannot be determined Should encourage the client to strive for 8 to 12 reps Frequency: 2 to 3 days per week Flexibility training: Will help to maintain mobility in the healthy limbs and hopefully improve the ROM in an affected limb as well Early flexibility training will help prevent joint contractures ~ The joint is considered frozen; over time, bone remodeling by osteoclasts and osteoblasts will occur until the joint becomes calcified Should be performed before and after each session for as little as 5 minutes, as well as on non-training days

Exercise prescription for clients post-myocardial infarction

Aerobic conditioning: Intensity: begins at 40% of VO2 max or an RPE of 9 to 11 Duration: sessions last between 15 and 40 minutes Frequency: 3 to 4 times per week These clients can use a treadmill Additional time is devoted to warm up and cool down There is no definite timeline to achieve these goals Resistance training: Begin at 1 to 3 sets of 20 reps Frequency: 2 to 3 days per week The client is to be instructed to never perform the valsalva maneuver

Aerobic endurance training increases.........?

Aerobic endurance training increases VO2 max, which is generally regarded as the single best measure of aerobic fitness

Aerobic endurance training reduces.......?

Aerobic endurance training reduces resting blood pressure in hypertensive individuals

Exercise prescription for clients with asthma

Aerobic training: Large muscle aerobic activity helps to improve VO2 max and thus aerobic capacity and endurance There will be an associated lactate and ventilatory thresholds, as well as a desensitization to dyspnea With a decrease in shortness of breath, an increase in activities of daily living can result as well An RPE of 11 to 13 should be maintained with continuous monitoring for dyspnea Sessions should occur 1 to 2 times daily Frequency: 3 to 7 days per week Duration: 30 minutes although in the beginning the client may only be able to perform for 5 to 10 minutes The emphasis is on the progression of duration Resistance training: A general resistance training program is recommended ~ Objectives include: ~ Increasing the maximal number of reps ~ Increasing the amount of training volume ~ Increasing lean body mass Initial program should use lighter loads for more reps Frequency: 2 to 3 days per week Flexibility training: Clients with asthma should follow a general flexibility program

Facility Maintenance - Ceiling

All ceiling fixtures and attachments dusted regularly Open ceilings with exposed pipes and ducts cleaned as needed

What to drink before and after activity

All fluids from beverages and food contribute to the body's fluid requirement

Resistance Training Machine Area

All resistance training machines and equipment must be spaced at least 2 feet apart, but 3 feet is preferred

Define: Criterion-Related Validity

Allows personal trainers to use tests in the field or in the fitness center, instead of tests that can be performed only in a laboratory setting with expensive equipment, because the laboratory test results and field test results have been statistically compared with each other

Define: Contraindication

An activity or practice that is inadvisable or prohibited because of a given injury

Define: Precaution

An activity that an injured client can perform under the supervision of a qualified personal trainer and according to client limitations and symptom reproduction

Define: Indication

An activity that will benefit an injured client

The Art of Making Dietary Recommendations

An adequate diet provides nutrients the body needs, other components from food that promote health or prevent disease, and calories at the level needed to achieve desired body weight; and it does so in a way that matches the individual's preferences, lifestyle, training goals, and budget

Define: Program Design Variable

An aspect of an exercise program that, when manipulated properly, leads to a safe, effective, and goal-specific outcome

Define: Field Test

An assessment that is performed away from the laboratory and does not require extensive training or expense equipment

Define: PAR-Q

An assessment tool to initially screen apparently healthy clients who want to engage in low-intensity exercise and identify clients who require additional medical screening

Define: Short Term Goal

An attainable step that brings the client closer to reaching a long term goal Provides a strategy to achieve the long term goal via attainable steps

Define: Direct Measure

An autopsy is a direct measure

What is a Health/Medical Questionnaire? (9) PSEORPMSL

An effective tool for assessing the appropriateness of moderate and vigorous levels of exercise in that it can identify: 1. Positive risk factors associated with CAD 2. Sudden cardiac death risk factors 3. Existing diagnosed pathologies 4. Orthopedic concerns 5. Recent operations 6. Personal history of suggested signs and symptoms 7. Medications 8. Supplements 9. Lifestyle management

What is an effective yet challenging goal?

An effective yet challenging goal is one that has about a 50% chance of success

Define: Trial Load

An estimated load that is based on a percent of the client's body weight

Define: Split Routine

An exercise routine in which different muscle groups are trained on different days or training sessions

Define: Single-Joint Exercise

An exercise that involves movement at only one primary joint

Define: Multijoint Exercise

An exercise that involves movement at two or more primary joints

Define: Structural Exercises

An exercise that loads the trunk (vertebral column) and places stress on the lower back

Define: Reliability

An expression of the repeatability of a test or the consistency of repeated tests

Define: Hypertrophy

An increase in cross-sectional area of the muscle fiber

Define: Thermic Effect of Food

An increase in energy expenditure above resting metabolic rate (RMR), caused by the digestion and assimilation of food

Define: Hyperplasia

An increase in the number of muscle fibers

An _______________ motivated client truly loves to exercise, whereas an _______________ motivated client typically exercises only to achieve an _______________ _______________

An intrinsically motivated client truly loves to exercise, whereas an extrinsically motivated client typically exercises only to achieve an external reward

Define: Aerobic Capacity

Another name for maximal oxygen uptake

Define: Functional Capacity

Another term for VO2 max

Contraindications for clients with hypertension

Any type of activity that would increase intrathoracic pressure, thereby decreasing blood flow return to the heart, with a corresponding decrease in cardiac output Essentially, any exercise with an associated prolonged valsalva maneuver

Sequencing Training

Appropriately sequenced training programs result in superior adaptations and performance gains Determined by the client's training goal Regardless of the goals, the sequencing of training appears to result in a phase potentiation effect Training sequence targeting maximal strength 1. Hypertrophy training 2. Strength training Training sequence targeting power 1. Hypertrophy training 2. Strength training 3. Power training As a general rule, all clients should begin with a plan based on endurance or hypertrophy

Fluid intake before exercise

Approximately 5 to 7 ml of fluid per kg of body weight should be consumed at least 4 hours prior to exercise Additional fluid should be consumed 2 hours prior to exercise, approximately 3 to 5 ml/kg body weight if urine is dark or scant

What is a subjective observation?

Are variable between evaluators and might include noticing posture, gait, exercise technique, response to cardiovascular exercise, comments or body language relating to specific exercises or suggestions, and daily energy levels

Equipment Maintenance - Stretching and body weight exercise area

Area swept and disinfected daily Surfaces that contact skin treated with antifungal and antibacterial agents daily

Asthma

Asthma is a reversible airway disease with associated hyperreactivity, characterized by the ease of developing bronchospasm, constriction, or both Exercise induced asthma (EIA) is usually self limited; rarely results in hospitalization; begins 15 to 20 minutes (or as early as 5 minutes) into an exercise session; and has associated coughing, wheezing, or both ~ If left untreated, the client will recover and become symptom free within 10 to 30 minutes after cessation of exercise

Exercise guidelines for pregnant women

At least 15 minutes of moderate intensity physical activity per day and gradually increase to 30 minutes per day on at least 3, if not all, days of the week Resistance training for the major muscle groups can be performed for multiple reps (12 - 15) and isometric contractions are avoided Avoid exercise in the supine position after the first trimester Exercise should not continue past the point of fatigue and never reach exhaustive levels Dynamic, rhythmic physical activities such as stationary cycling or walking are favored for reducing injury risk and continuing the exercise program throughout pregnancy Sports and activities that present the potential for even mild abdominal trauma or loss of balance should be avoided Large increases in body temperature should be minimized through adequate hydration, appropriate clothing, and optimal environmental surroundings Because many of the physiologic and morphologic changes of pregnancy persist four to six weeks postpartum, women can gradually resume physical activity programs during the initial postpartum period until prepregnancy fitness levels are achieved

What is the average heart rate for females?

Average HR for females is 7 to 10 BPM higher than males

Sample load increases

Beginner Upper Body - Core: 2.5 to 5 pounds (2.5%) - Assistance: 1.25 to 2.5 pounds (1-2%) Lower Body - Core: 10 to 15 pounds ( 5%) - Assistance: 5 to 10 pounds (2.5-5%) Intermediate or Advanced Upper Body - Core: 5 to 10+ pounds (2.5-5+%) - Assistance: 5 to 10 pounds (2.5-5%) Lower Body - Core: 15 to 20+ pounds (5-10+%) - Assistance: 10 to 15 pounds (5-10%)

Balance tests for performing higher level plyometrics (beginning, intermediate, advanced)

Beginning Position: standing Drill variation: 1. Double leg 2. Single leg Intermediate Position: quarter squat Drill variation: 1. Double leg 2. Single leg Advanced Position: half squat Drill variation: 1. Double leg 2. Single leg Note: each of these levels corresponds with a drill's intensity level. The client is required to maintain each position with each variation for 30 seconds before attempting plyometric exercises of the same intensity

Exercise guidelines for clients with asthma

Best way to monitor intensity is through RPE and sense of shortness of breath ~ Many clients with asthma are unable to achieve a training heart rate but will still exhibit physiological improvements Asthmatic clients do better with mid to late morning exercise They should avoid temperature extremes ~ High humidity can have a similar effect Important to remember that shortness of breath associated with the asthmatic client can lead to rather significant anxiety and depression, as well as fear over exercise

Define: Thrombotic Occlusion

Blockage due to a blood clot

Chronic Adaptations to Aerobic Exercise - Blood (3) BPR

Blood volume - increase Plasma volume - increase Red blood cell volume - increase

Chronic Adaptations to Aerobic Exercise - Body Composition (4) BFPF

Body mass - decreases Fat mass - decreases Percent body fat - decreases Fat free mass - no change

Chronic Adaptations to Aerobic Exercise - Skeletal System (1) B

Bone mineral density - no change or increase

Asthma and exercise induced asthma (EIA)

Both types of asthma are similar except that typical asthma (not EIA) has symptoms during periods of rest or non exercise The bronchospasm has an early and a late phase The early phase: ~ the early phase is the result of bronchoconstriction, which responds well to inhaled bronchodilators ~ prevention can be achieved through the use of a bronchodilator 15 to 20 minutes prior to exercise The late phase: ~ delayed in onset by 1 to 6 hours ~ due to airway edema ~ best controlled with inhaled steroids ~ clients with this late phase component are best treated 2 to 3 hours after exercise

Equipment considerations for plyometric exercise

Boxes should be sturdy, have a nonslip top, and should be closed on all sides Boxes should have few, if any, sharp or abrupt edges Box height should range from 6 to 42 inches with a landing surface of at least 18 by 24 inches Should be constructed out of sturdy wood or heavy gauge metal Ways to make the landing surface nonslip: ~ Add nonslip treads ~ Mix sand into the paint used on the box ~ Affix rubberized flooring to the top of the box

Chronic Adaptations to Aerobic Exercise - Skeletal Muscle (10) CMGTMOTTTW

Capillary density - increase Mitochondria density - increase Glycogen stores - increase Triglyceride stores - increase Myoglobin - increase Oxidative enzymes - increase Type 1 fiber CSA - no change or small increase Type 2a fiber CSA - no change Type 2x fiber CSA - no change Whole muscle CSA - no change

Carbohydrate

Carbohydrate is required for the complete metabolism of fatty acids The role of carbs is to provide energy Because dietary carbohydrate replaces muscle and liver glycogen used during high intensity physical activity, a high carb diet (up to 60-70% of total calories) is commonly recommended for physically active individuals Individualizing carbohydrate intake based on the training program and diet history is imperative For aerobic endurance athletes (90 minutes or more per day), they should replenish their glycogen levels by consuming approximately 7 to 10 g/kg body weight per day. This has been shown to restore skeletal glycogen within 24 hours An intake of 5 to 6 g/kg body weight per day is reasonable for those who do not train aerobically for more than 1 hour a day

Chronic Adaptations to Aerobic Exercise - Performance (5) CMVAS

Cardiorespiratory endurance performance - increase Muscular strength - no change Vertical jump - no change Anaerobic power - no change Sprint speed - no change

Acute Responses to Aerobic Endurance Training (4) (CRME)

Cardiovascular ~ 13 responses Respiratory ~ 5 responses Metabolic ~ 4 responses Endocrine ~ 5 responses

Resistance training room guidelines - Floors

Carpet is the most inexpensive choice Interlocking rubber mats provide more cushion and durability than carpet; however, dirt, sand, and other debris are more likely to become trapped in the interlocking spaces between mats Poured rubber is the best option because it is seamless and provides more cushion and durability, but it is the most expensive

Acute Responses to Aerobic Endurance Exercise - Endocrine Responses (5) CGGIC

Catecholamines - increase Glucagon - increase Growth hormone - increase Insulin - decrease Cortisol - decrease in low to moderate intensity; increase in moderate to high intensity

Chronic Adaptations

Changes in the body that occur after repeated training bouts and that persist long after a training session is over Example: Long term resistance training results in increases in muscle mass, which largely drives the increase in force production

Acute Adaptations

Changes that occur in the body during and shortly after an exercise bout Referred to responses to exercise Example: Fuel substrates in muscle such as creatine phosphate (CP) can become depleted during an exercise bout

Anorexia nervosa

Characterized by extreme weight loss, a refusal to maintain body weight, an intense fear of gaining weight or becoming fat although the individual is underweight, distorted body image, and amenorrhea ~ Amenorrhea: loss of menses for at least 3 consecutive menstrual cycles Weight loss is facilitated through the restriction of food intake in conjunction with excessive exercise 2 types exist: The restricting type ~ Do not regularly engage in binging and purging but severely restrict food ~ This is the most common type of anorexia The binge eating and purging type ~ Engage in binging and purging

What is the BMI for obesity?

Class 1 30 - 34.9 Class 2 35 - 39.9

What is the BMI for extreme obesity?

Class 3 anything greater than or equal to 40

What to look for to determine if a client is ready for plyometric exercise

Client 1. Age and Maturity 2. Posture, Flexibility, and Stability 3. Strength 4. Speed 5. Landing Position 6. Medical History 7. Physical characteristics Equipment and Facilities 1. Landing Surface 2. Training Area 3. Equipment 4. Proper footwear Supervision

Exercise guidelines for clients with hypertension - resistance training

Clients should begin with 16 to 20 reps per set (about 50% to 60% 1RM) thereby keeping the client in the same guidelines as for aerobic intensity 2 to 3 minutes between sets As few as 1 set per exercise at the beginner Large muscle, multi joint movements are the safest choice at the beginning Over time (4 - 6 months) the reps can decrease to 8 to 12 Frequency should be 2 or 3 times per week Sessions should last between 30 and 60 minutes

Fluid intake after exercise

Clients should monitor sweat loss by checking body weight before and after Clients should drink 20 to 24 ounces of fluids for every pound lost Sodium rich foods or a sport drink should be consumed to stimulate thirst, replace lost electrolytes, and enhance rehydration

Guidelines for combining resistance, plyometric, and speed training

Clients should perform either lower body plyometrics, speed training, or lower body resistance training on a given day, but no more than 1 per day It is appropriate to combine lower body resistance training with upper body plyometrics and vice versa Performing heavy resistance training and plyometrics on the same day is not usually recommended. However, some athletes benefit from complex training; a combination of resistance and plyometric training, done by performing plyometrics followed by high intensity resistance training Traditional resistance training exercises may be combined with plyometric movements to further enhance gains in muscular power

Define: Ego Involved

Clients who base their sense of improvement on comparison to the performance of one or more others

Define: Task Involved

Clients who gauge their performance improvement on the basis of previous ability level

Strength considerations for plyometric exercise

Clients who have never participated in a resistance training program should not take part in a plyometric program

Safe exercises

Clients with hypertension can use: ~ Free weights, weight machines, body weight, or elastic bands; aerobic exercise (walking, jogging, swimming); and circuit weight training Essentially all exercises are permissible If a client has a comorbid condition, however, the choice of exercise may be altered or restricted Comorbid conditions: ~ Musculoskeletal conditions or diseases: degenerative joint diseases, rheumatologic diseases ~ Neurologic disorders: stroke, myasthenia gravis, muscular dystrophy ~ Vascular diseases: carotid artery disease, cardiac conditions, aneurysms

The Predesign Phase

Committee conducts a needs analysis and a feasibility study The committee also creates a master plan, selects an architect, and outlines possible future expansion and alternative uses of the areas within the facility Needs analysis: ~ Who are or who will be the clientele? ~ What is the maximum number of users? ~ Where should the facility be located? Feasibility study: ~ Committee determines the cost, facility location, program needs, and projected usage of the facility ~ A SWOT analysis (an analysis of strengths, weaknesses, opportunities, and threats) is often conducted as part of a feasibility study

Combined Aerobic and Resistance Training

Compared to a aerobic exercise only program, clients will see similar improvements to VO2 max but will not see as good of results for strength

Define: Hypertrophic Cardiomyopathy

Condition of unknown cause resulting in thickening in a part of the muscle of the heart

Chronic Adaptations to Exercise - Structural Changes (2)

Connective tissue strength - likely increases Bone density/mass - likely increases

Phase 2: evaluate specifications and effectiveness of the equipment

Considerations for selecting resistance training equipment: 1. Structural materials 2. Connecting materials 3. Materials that affect functionality To maximize floor space, cordless cardiovascular equipment may be better While there are no standards or guidelines for how many or what types of resistance training equipment a facility should have, one can determine this based on the total facility space, the members' demographic characteristics (age, gender, physical abilities), the members' needs and preferences, and their patterns of usage It is ideal to see and use equipment if possible before making a decision ~ Go to another facility that has the equipment or go to the manufacturer ~ Most recently build facilities have budgeted $15 to $25 per square foot for their exercise equipment

What is a PAR-Q

Consists of a questionnaire that requires self-recall of observations and signs and symptoms experienced by the client Confirmation of diagnosis by a physician Advantages of the PAR-Q: (3) 1. Cost effective 2. Easy to administer 3. Identifies individuals require additional medical screening while not excluding those who would benefit from participation in low intensity activity Disadvantages of the PAR-Q: (3) 1. Identifying positive CAD risk factors 2. Identifying medications 3. Identifying contraindications to exercise

Speed training program design - warmup

Consists of low intensity, dynamic movements Form drills can be incorporated into the warm up

Bulimia nervosa

Consists of recurring episodes of bingeing and purging Different from anorexia in that Bulimia does not control the food intake, where anorexia exhibits strict control of food

Describe waivers in the context of personal training

Contractual promises whereby one party agrees prospectively (in advance of activity) not to bring a claim or suit (or both) in the even they are injured during that activity

What are criterion-references standards set against?

Criterion-referenced standards are set against a combination of normative data and the best judgment of the experts in a given field

Define: Dietary Reference Intakes (DRIs)

Current recommendations for the intake of vitamins and minerals; replaced the Recommended Dietary Allowances

Appropriate Footwear for Clients with Underpronation

Curved last that allows greater foot range of motion

Define: Sudden Cardiac Death

Death occurring unexpectedly and instantaneously or within 1 hour of the onset of symptoms in a patient with or without known preexisting heart disease

Define: Punishment

Decreases the likelihood that a behavior will be repeated

Hypertension

Defined by a systolic reading of 140+ mmHg, a diastolic reading of 90+ mmHg, or both Hypertension is an idiopathic disease, which means that it occurs without a known etiology (cause) Hypertension is considered the "silent killer" Clients with stage 1 or greater readings should not be trained until their blood pressure is controlled and a physician has cleared them for exercise Management of hypertension: ~ General lifestyle changes include adequate amount of sleep, reduction in daily sodium intake to 1 teaspoon of salt daily, adequate potassium intake, weight loss if needed, limiting alcohol intake, increasing aerobic activity to 30 to 45 minutes 4 or more days per week, reducing dietary saturated fat and cholesterol, and quitting smoking

Aerobic Endurance Program Design - Training Frequency

Depends on: 1. Client's goals 2. Current fitness level 3. Duration 4. Intensity 5. Recovery 2 to 5 days per week for general fitness goals Beginners should start at 2 days/week Exercise sessions of long duration and high intensity require longer recovery times and cannot be performed as often; short duration exercise at low intensity does not require as much recovery time and can be performed more frequently

Aerobic Endurance Program Design - Exercise Mode

Depends on: ~ Equipment availability ~ Personal preference ~ The client's ability to perform the exercise ~ The client's goals Can use either machine based or non-machine based modes The mode used should match the needs and goals of the client, the client's physical abilities, within the client's current VO2 capacity, and it should match the client's ultimate goals for specificity of training

Rockport walking test

Developed to estimate VO2 max for men and women ages 18 to 69 Because it only requires walking at a fast pace, it is useful for older or sedentary clients

1 mile run test

Developed to estimate cardiovascular endurance for children ages 6 to 17

Facility Traffic Flow

Different colors or patterns of carpet can be used to identify walkways At least 1 walkway should bisect the room An unobstructed pathway of 3 feet wide should be maintained at all times Ceiling should be free of low hanging items

What is the female athlete triad?

Disordered eating Amenorrhea Osteoporosis Starts with disordered eating, then moves to amenorrhea, and finally moves to osteoporosis

What do norm-referenced standards not address?

Does not address the health-related status of the individual based on desirable health standards

Sprinting Technique - Leg Action (Driving Phase) (5)

Driving phase: 1. The lead foot, driven by the hip extensors, lands on the lateral aspect of the forefoot, just in front of the clients center of gravity 2. At foot strike, the quad muscles must contract to prevent excessive knee flexion 3. The ankle should remain dorsiflexed and the great toe extended 4. The gluteals and hamstrings should then contract so the client pulls himself over the body's center of mass 5. The client should begin plantarflexing the foot once the hip crosses over the foot until the completion of the toe off

During and immediately after resistance exercise.......?

During and immediately after resistance exercise, metabolites accumulate and fuel substrates are depleted; thus, clients need to include adequate carbohydrate in their diets

Client Consultation

During the initial interview, the personal trainer and client assess compatibility, develop goals, and establish a client-trainer agreement Consists of 3 steps: Step 1: Assessing Client-Personal Trainer Compatibility Step 2: Discussion of Goals Step 3: Establishing the Client-Trainer Agreement

Acute Responses to Resistance Training - Neurological Responses (2) (EN)

EMG amplitude - increases Number of motor units recruited - increases

Chronic Adaptations to Exercise - Neurological Changes (4) ERFC

EMG amplitude during maximal voluntary contraction (MVC) - likely increases Motor unit recruitment - likely increases Motor unit firing rate - increases Cocontraction - decreases

Equipment Maintenance - Resistance training machine area

Easy access to each station

Acute Responses to Resistance Training - Endocrine Changes (4) (ECTG)

Epinephrine concentration - increases Cortisol concentration - increases Testosterone concentration - increases Growth hormone concentration - increases Protein and peptide hormones: GH and insulin Steroid hormones: testosterone and estrogen; derived from a common precursor (cholesterol)

Exercise program components for post-cerebrovascular accident clients

Ergometers are a mainstay of aerobic conditioning for the post CVA client The clients limb function and balance will be affected so they should not use a treadmill

Speed Training Safety Considerations - Technique and supervision

Essential that the personal trainer demonstrate proper technique to maximize performance and reduce injury

Every __________ of a __________ exercise given to a client should begin with establishing a __________ __________ __________

Every demonstration of a new exercise given to a client should begin with establishing a stable starting position

Treatment for metabolic syndrome

Exercise is the first line of treatment for the metabolic syndrome because it influences all components of this disorder ~ Regular physical activity helps reduce excess body fat ~ Exercise improves the sensitivity of the cells to insulin, thus normalizing blood insulin levels and decreasing blood glucose levels ~ Helps decrease blood pressure and increases HDL cholesterol levels Early intervention that affects weight loss through dietary changes and increased physical activity can significantly delay or prevent the onset of metabolic syndrome

Define: Assistance Exercise

Exercises that involve movement at only one primary joint and recruit a smaller muscle group or only one large muscle group or area

Define: Core Exercise

Exercises that involve movement at two or more primary joints and recruit one or more large muscle groups or areas

Fat

Fat should contribute 30% or less of the total calories consumed

What is a summative evaluation?

Final evaluations made when a client completes a specified training period, class, or season

Speed training program design - progression

First: low to high volume of low intensity Second: low to high volume of moderate intensity Third: low to high volumes of moderate to high intensity

__________ training should never be used as a method of __________ __________. Instead, __________ training should occur only after __________ __________ has been __________ to a point that the client is beginning to __________

Flexibility training should never be used as a method of warming up. Instead, flexibility training should occur only after core temperature has been elevated to a point that the client is beginning to perspire

Speed training program design - frequency

For athletes: 2 to 4 sessions per week Non athlete clients: 1 to 2 sessions per week

Percent of APMHR Method

For the apparently healthy adult, 55% to 75% of VO2 max approximates to 70% to 85% of the APMHR Formula: THR = APMHR x exercise intensity low end intensity = 70% high end intensity = 85%

Resistance training guidelines for clients who are overweight or obese

Frequency, intensity, duration 2 or 3 days/week on nonconsecutive days 1 or more sets initially progressing to 2 to 4 sets, 10 to 15 reps per set Training for each major muscle group (chest, shoulders, upper and lower back, abdomen, hips, and legs) Gradual load increases Guidelines and concerns Can begin with body weight exercises Can intersperse with aerobic exercise Modify equipment as necessary Can complement aerobic conditioning

Aerobic conditioning guidelines for clients who are overweight or obese

Frequency, intensity, duration Minimum = 30 minutes most days of the week (150 min/week) eventual goal = 300 minutes per week At least 5 days/week to maximize caloric expenditure Moderate intensity (40% - 60% HRR) to vigorous intensity (50% - 75% HRR) Intermittent exercise of at least 10 minutes in duration is an effective alternative to continuous exercise Guidelines and concerns Use low impact activities Take appropriate precautions due to increased risk of orthopedic injury, cardiovascular disease, and hyperthermia Initially emphasize increasing duration rathern than increasing intensity to optimize caloric expenditure Modify equipment as necessary

General Guidelines for Frequency, Intensity, and Duration of Cardiovascular Exercise

Frequency: 2 to 5 sessions per week Intensity: 50% to 85% of heart rate reserve (HRR) Duration: 20 to 60 minutes

Location of the Carotid Artery for heart rate testing

Front of the neck to the side of the larynx Be careful not to apply to much pressure as this can result in temporarily decreasing heart rate

Define: Marfan Syndrome

Genetic disorder of the connective tissue; symptoms include irregular and unsteady gait, tall lean body type with long extremities including fingers and toes, abnormal joint flexibility, flat feet, stooped shoulders, and dislocate of the optic lens. Complications include a weakened aorta, which may rupture if not treated

What is a release/assumption of risk agreement?

Given to client before participation to give up, relinquish, or waive the participant's rights to legal remedy in the event of injury, even when such injury arises as a result of provider negligence Needs to identify: 1. Potential risks associated with participation 2. Establish that the potential client understands these risks and voluntarily chooses to assume the responsibility

What is a informed consent form? (5) DRCRD

Gives clients information about the content and process of the program delivery system Elements include: 1. Detailed description of program 2. Risks and benefits associated with participation 3. Confidentiality clause 4. Responsibilities of the participant 5. Documentation of acknowledgment and acceptance of the terms described within the form This information should be conveyed both verbally and in writing prior to any testing or participation

Define: Positive Reinforcement

Gives something to the client

What is goal setting?

Goal Setting: a strategy for increasing the level of participation or causing a behavioral change Goal setting is not a one size fits all endeavor. Rather than simply extracting information from an assessment and imposing goals on the client, it is important to identify the client's true wants and needs

Handgrip Types (6) and Widths (4)

Handgrip Types 1. Pronated (overhand) grip 2. Supinated (underhand) grip 3. Neutral grip 4. Alternated grip 5. Closed grip 6. Open (false) grip Grip width 1. Close grip 2. Hip width grip 3. Shoulder width grip 4. Wide grip

Health related benefits of aerobic endurance exercise include.......? (3)

Health related benefits of aerobic endurance exercise include: 1. Enhanced insulin sensitivity 2. Reduced body fat 3. Favorable effects on bone mineral density

Chronic Adaptations to Aerobic Endurance Training (8) (HBRSMSBP)

Heart ~ 4 Blood ~ 3 Respiratory System ~ 2 Skeletal Muscle ~ 10 Metabolic ~ 1 Skeletal System ~ 1 Body Composition ~ 4 Performance ~ 5

Acute Responses to Aerobic Endurance Exercise - Cardiovascular Responses (13)

Heart rate - increase Strove volume - increase Cardiac output - increase Blood flow to coronary vasculature - increase Blood flow to skeletal muscle - increase Mean arterial pressure - increase Systolic blood pressure - increase Rate pressure product - increase Hematocrit - increase Total peripheral resistance - decrease Splanchnic blood flow - decrease Diastolic blood pressure - no change or slight decrease Plasma volume - decrease

Within-Week Variation

Heavy and light days

Acute Responses to Resistance Training - Muscular Changes (6) HIAACG

Hydrogen ion concentration - increases Inorganic phosphate concentration - increases Ammonia levels - increases ATP concentration - no change or slight decrease Creatine phosphate concentration - decreases Glycogen concentration - decreases During and immediately after resistance exercise, metabolites accumulate and fuel substrates are depleted; thus, clients need to include adequate carbohydrate in their diets

Hypertrophy of muscle fibers is usually not measurable until

Hypertrophy of muscle fibers is usually not measurable until approximately 8 to 12 weeks after the initiation of the training program

Sample Linear Periodization Program

Hypertrophy/endurance phase: ~ duration: 2 - 4 weeks ~ sets: 3 - 5 ~ reps: 8 - 12 ~ load: 75% 1RM ~ rest: 1 - 2 minutes between sets and exercises Strength phase: ~ duration: 2 - 4 weeks ~ sets: 3 - 5 ~ reps: 5 - 6 ~ load: 85% 1RM ~ rest: 3 - 5 minutes between sets and exercises Strength/power phase: ~ duration: 2 - 4 weeks ~ sets: 3 - 5 ~ reps: 3 - 4 ~ load: 90% - 93% 1RM ~ rest: longer rest Competition phase: ~ duration: 2 - 3 weeks ~ sets: 3 - 4 ~ reps: 1 - 2 ~ load: at least 95% ~ rest: 3 - 5 minutes Active rest phase: ~ duration: 1 - 3 weeks

Resistance training room guidelines - Space for supervisors

Ideal location for supervisor's office is in the resistance training room, or at least in the proximity of the resistance training room Large windows with an unobstructed view are recommended if it is located in the resistance training room

Resistance training room guidelines - Location of resistance training room

Ideal location is on the ground floor near locker rooms and a service entrance so equipment delivery to and from room is convenient Should be located away from areas that require privacy and minimal noise

Exercise order for seniors

If seniors perform both resistance and aerobic exercise, they should begin the session with aerobic exercise (including warmup and cool down), then do resistance training, and conclude with static stretches If they only perform resistance training, they should do 5 to 10 minutes of light aerobic activity before the resistance exercises. Flexibility exercises should be performed after the resistance exercises

Define: 2 for 2 Rule

If the client can complete 2 or more reps than the rep goal in the final set of an exercise for two consecutive sessions, the load in all of the sets for that exercise during subsequent sessions can be increased

Responding to a client who has hypoglycemia

Immediate treatment with carbohydrate is essential If blood glucose is is below 70 mg/dl or the client has diabetes and is having signs/symptoms of hypoglycemia, provide 15 g of carbs. this equates to: 1. about 3 or 4 glucose tablets 2. 1/2 cup of regular soft drink or fruit juice 3. about 6 saltine crackers 4. 1 tablespoon of sugar or honey Wait about 15 minutes. if the level remains under 70 mg/dl, provide another 15 g of carbs

Define: Reinforcement

Increases the likelihood that a behavior will be repeated

Increasing cardiorespiratory endurance capabilities requires

Increasing cardiorespiratory endurance capabilities requires aerobic endurance-specific training to achieve optimal results; however, resistance training can augment cardiovascular endurance performance and running efficiency by increasing muscle strength and power

Define: Rate-Pressure Product (RPP)

Indicates how much oxygen the heart needs Provides a good noninvasive index of how hard the heart is working

Define: Content Validity

Indicates that an expert has determined that a test covers all topics or abilities that it should

Describe informed consent in the context of personal training

Informed consent in personal training is the process by which a particular procedure, usually exercise testing, is described to a client who will undergo the procedure with an explanation of the risks and benefits of such a procedure, whereby through this process, and with an opportunity to ask questions and receive answers, the client will determine to undergo or not undergo the procedure

Define: Sprain

Injury to a ligament

Frequency of Maintenance and Cleaning Tasks - Daily

Inspect all flooring for damage or wear Clean all flooring Clean and

Facility Maintenance - Floor

Inspected and cleaned daily Area swept and vacuumed or mopped on a regular basis

Speed Training Safety Considerations - Physical characteristics

Joint structure, posture, body type, previous injuries An area of high concern is hamstring flexibility and strength

Evaluation of coronary risk factors, disease, and lifestyle

Key areas to evaluate: 1. CAD Risk Factors 2. Medical Conditions and Diagnosed Disease 3. Current Lifestyle

Chronic Adaptations to Aerobic Exercise - Metabolic (1) L

Lactate threshold - increase

Chronic Adaptations to Aerobic Exercise - Heart (4) LdLtCaMc

Left ventricular end-diastolic chamber diameter - increase Left ventricular muscle thickness - increase Coronary arteriole densities, diameters, or both - increase Myocardial capillary density - no change or increase

Define: Scope of Practice

Legal boundaries that determine the extent of a personal trainer's professional duties

Define: Licensure

Licensure is a state mandated and approved process by which certain professionals who become licensed are authorized to provide defined services to others

Estimating energy requirements by activity level

Light Male: 17 kcal/pound Female: 16 kcal/pound Moderate Male: 19 kcal/pound Female: 17 kcal/pound Heavy Male: 23 kcal/pound Female: 20 kcal/pound

Low impact cardiovascular training machines (__________ __________, __________ __________), as well as __________, can be used for clients who have __________ problems like __________ and __________ __________ pain

Low impact cardiovascular training machines (elliptical trainers, stationary bicycles), as well as swimming, can be used for clients who have orthopedic problems like arthritis and low back pain

Exercise testing and testing supervision recommendations based on risk stratification 1. Medical exam and graded exercise test before exercise? 1a. Moderate intensity 1b. Vigorous intensity 2. MD supervision of exercise test? 2a. Submax 2b. Max

Low risk 1. Medical exam and graded exercise test before exercise? Moderate intensity: not necessary Vigorous intensity: not necessary 2. MD supervision of exercise test? Submax: not necessary Max: not necessary Moderate risk 1. Medical exam and graded exercise test before exercise? Moderate intensity: not necessary Vigorous intensity: recommended 2. MD supervision of exercise test? Submax: not necessary Max: recommended High risk 1. Medical exam and graded exercise test before exercise? Moderate intensity: recommended Vigorous intensity: recommended 2. MD supervision of exercise test? Submax: recommended Max: recommended

Initial Risk Stratification Table

Low risk: ≤ 1 CVD risk factor Moderate risk: ≥ 2 CVD risk factors High risk: Individuals with 1. Known cardiac, peripheral vascular, or cerebrovascular disease; chronic obstructive pulmonary disease (COPD), asthma, diabetes 2. Heart murmur 3. Unexplained fatigue 4. Dizziness or fainting 5. Swelling of the ankles 6. Fast or irregular heartbeat 7. Unexplained shortness of breath 8. Intermittent lameness or pain in calf muscles 9. Breathing discomfort when not upright 10. Pain or discomfort in jaw, neck, chest, arms

Exercise guidelines for clients with hypertension - aerobic conditioning

Low to moderate intensity exercise program Intensity should begin at 40% to 50% VO2 max, ultimately attaining 5% to 85% VO2 max The RPE should initially be 8 to 10 with a goal range of 11 to 13 Each session should last between 15 and 30 minutes with an eventual target of 30 to 60 minutes Frequency should be 3 to 7 days per week Weekly caloric expenditure should be between 700 and 2,000 kcals The time necessary to achieve these goals is 4 to 6 months

Guidelines for prerequisite speed for plyometric exercise

Lower body plyometrics: The client should be able to perform 5 reps of a squat with 60% body weight in 5 seconds or less Upper body plyometrics: The client should be able to perform 5 reps of the bench press with 60% body weight in 5 seconds or less If the client does not meet this criteria, they may begin a plyometric program that starts with lower intensity drills that do not rely as heavily on speed (e.g. two foot ankle hop, standing long jump, double leg vertical jump)

Safety considerations for clients with hypertension - intensity

Lowered resting blood pressure can be achieved by training at 40% to 50% maximal oxygen uptake The personal trainer should design a program that will cause adaptation without increasing the risk for the client Low intensity exercise appears to be a more effective stimulus than moderate intensity exercise training in reducing blood pressure Trainer should begin with a low intensity program Clients with controlled hypertension can exercise with limited restrictions

Cycles and Phases of Periodization

Macrocycle ~ the largest division ~ typically constitutes an entire training year but could also be up to 4 years ~ typically comprise 2 or more mesocycles Mesocycle ~ the second largest division ~ divided into several weeks or months ~ the number of mesocycles is dependent on the goals of the athlete as well as the number of competitions contained within the period Microcycle ~ the smallest division ~ can range from 1 to 4 weeks, which include daily and weekly training variations

What is the cuff or auscultatory method for measuring blood pressure?

Measuring blood pressure with an inflatable air bladder-containing cuff and a stethoscope to auscultate the Korotkoff sounds

Sample non-linear periodization program

Monday (heavy day): ~ sets: 3 - 4 ~ reps: 3RM - 6RM ~ load: 85% - 93% 1RM ~ rest: 3 - 5 minutes Tuesday (light day): ~ sets: 2 - 4 ~ reps: 10RM - 15RM ~ load: 63% - 75% 1RM ~ rest: 1 - 2 minutes Thursday (power day): Power exercises ~ sets: 3 - 4 ~ reps: 2 - 4 ~ load: 30% - 60% 1RM ~ rest: 2 - 3 minutes Core exercises ~ sets: 3 - 4 ~ reps: 2 - 4 ~ load: 90% - 95% 1RM ~ rest: 2 - 3 minutes Friday (moderate day): ~ sets: 2 - 4 ~ reps: 8 - 10 ~ load: 75% - 80% 1RM (5% - 10% ligher than heavy day) ~ rest: 1 - 2 minutes

Fluid intake during exercise

Most individuals only replace ⅔ of the water they sweat off during exercise

Training area considerations for plyometric exercise

Most running and bounding drills require at least 33 yards (30 m) of straightaway, but some may require 109 yards (100 m) For most standing, box, and depth jumps, only a minimal surface area is needed; but adequate height - 9.8 to 13.2 feet is required

Appropriate Footwear Clients with Overpronation

Motion control shoe with a straight last (bottom of shoe)

Personal Trainers MATER

Motivate performance and compliance Assess health status Train clients safely and effectively to meet individual objectives Educate clients to be informed consumers Refer clients to health care professionals when necessary

Chronic Adaptations to Exercise - Muscle Performance (3)

Muscle strength - increases Muscle endurance - increases Muscle power - increases

Sets, reps, and load for a Novice Lifter

Muscular Endurance Sets: 1-3 Reps: 10-15 Load: up to 65% Hypertrophy Sets: 1-3 Reps: 8-12 Load: 67-80% Muscular Strength Sets: 1-3 Reps: 6 or less Load: at least 70% Muscular Power Sets: n/a Reps: n/a Load: n/a

Sets, reps, and load for an Advanced Lifter

Muscular Endurance Sets: at least 3 Reps: 10-25 Load: up to 75% Hypertrophy Sets: at least 3 Reps: 6-12 Load: 67-85% Muscular Strength Sets: at least 3 Reps: 6 or less Load: at least 85% Muscular Power Sets: 3-6 Reps: 1-6 Load: 30-70%

Sets, reps, and load for an Intermediate Lifter

Muscular Endurance Sets: at least 3 Reps:10-15 Load: up to 70% Hypertrophy Sets: at least 3 Reps: 6-12 Load: 67-85% Muscular Strength Sets: at least 3 Reps: 6 or less Load: at least 80% Muscular Power Sets: 1-3 Reps: 3-6 Load: 30-60%

Guidelines for Establishing Rest Intervals

Muscular endurance ≤ 30 seconds Muscular Hypertrophy 30 seconds to 1.5 minutes Muscular strength 2 to 5 minutes Muscular power 2 to 5 minutes

Resistance training room guidelines - Walls

Must be free of obstructions such as extended bars, cables, light bulbs, broken or unsecured mirrors, shelves, and other fixtures

Landing surface considerations for plyometric exercise

Must have adequate shock absorbing properties but not be so soft that it significantly increases the amortization phase length ~ A grass field, fieldturf, suspended floor, and rubber mats are a good choice ~ Concrete, tile, and hardwood are not recommended

Define: Aortic Stenosis

Narrowing of the Aorta

Acute Adaptations to Resistance Training (3) NME

Neurological ~ 2 responses Muscular ~ 6 responses Endocrine ~ 4 responses

Guidelines for resistance training frequency by Resistance Training Status

Novice or beginner 2 to 3 nonconsecutive days per week Intermediate 3 days per week if using total body training 4 days per week if using a split routine Advanced 4 to 6 days per week May also perform multiple sessions per day

Location of the Temporal Artery for heart rate testing

On the side of the head Usually along the hairline at eye level

Location of the Radial Artery for heart rate testing

On the wrist just below the thumb

What happens when a client can hold a double leg squat position and perform a body weight squat?

Once a client can hold a double leg squat position and perform a body weight squat, they may begin low intensity plyometric exercises When performing these low intensity drills, they must learn to maintain proper alignment, providing a strong base for dynamic action ~ Errors in alignment will not only lead to potential for injury but will also cause increased ground time during the amortization phase, resulting in less than optimal concentric force

Physician Referral (5)

Once medical clearance is recommended, the trainer should give the client a physician's referral form which includes: 1. Assessment of the individual's functional capacity 2. A classification of ability to participate based on the evaluation 3. Identification of preexisting conditions that may be worsened by exercise 4. Prescribed medications 5. Fitness program recommendations In cases in which referral is considered necessary, it is the personal trainer's responsibility to encourage medical clearance as a reasonable and safe course of action

What happens when the pre participation health appraisal screening is complete?

Once the pre participation health appraisal screening is complete, the personal trainer should evaluate the client's positive risk factors associated with CAD, medical conditions and diagnosed disease, and current lifestyle. The results of this evaluation will be used for risk stratification

One reason for the ___________ ____________ effects of exercise is the __________ __________ of the exercise stimulus

One reason for the anxiety reducing effects of exercise is the rhythmic nature of the exercise stimulus