personal training final!!

methods of body composition testing

Anthropometric measures, limb or body circumferences, Height and weight, WHR, BMI, BIA/BIS, BodPod, underwater weighing, DXA, MRI/CT, and hydrometry.

How do we get a gradation of force?

!!!!! motor recruitment and rate coding in answer?

1. Know respiratory system structures and the principles behind gas exchange. High -> Low pressure

"Fundamental purpose of the respiratory system" -movement of gas across cell membranes. (O2 or CO2) -occurs via diffusion; high to low pressure -large surface area of the lungs

24/25 Licensure requirements for PT

"There are no licensure requirements or mandated training programs for health club fitness instructors, yet who can deny the grave responsibility of an individual whose job it is to assist people in vigorous exercise and the use of powerful machines"

Target Heart Rate =

(Heart Rate Reserve * Intensity) + Resting Heart Rate

20 understand peripheral vascular disease and how it affects exercise tolerance SLIDE 12 - commentary

**his notes = -Clients with PVD present a real challenge, but can benefit and make gains from participating in an exercise program. However, since the disease is present throughout the body therefore exercise may lead to a cardiac event. Therefore, the client should be cleared medically from a cardiac point of view. -The most common symptom of PVD is claudication, or pain in the legs during walking. It increases with faster walking speeds or increasing distances.

21 be familiar with tissue healing process after injury SLIDE 5

*HIS NOTES* Inflammation is the body's first reaction to injury. Inflammation results in events that facilitate healing and reduce function. Chemical mediators such as bradykinin and histamine increase blood flow to the injured tissue as well as capillary permeability causing edema. Inflammation typically last 2-3 days but depending on a myriad of factors may last up to one week. Goal of this phase is preparation. A healthy environment must be present for optimal healing to occur. Proliferation of new tissue begins before all inflammation is gone, and may last a few weeks to a few months. Proliferation results in formation of new capillaries and randomly laid collagen that acts as a blueprint for new tissue. Goals for proliferation include reducing muscle atrophy and joint degeneration, promote collagen synthesis, and to avoid disruption of any newly formed collagen. The cautions must be balanced by low load stresses to promote more collagen synthesis and reduce the loss of joint motion. ...isometric exercises (submaximal) can be provided to aid in maintaining strength.

20 aerobic and resistance training guidelines for MI

*Personal trainers should not train clients who are post-MI and have existing coronary artery disease without associated chest pain during ?? -If / when medically cleared: CHART SLIDE 10

24/25 Spacing guidelines for equipment and areas

*Resistance training machine area -Machines should be at least 2 feet apart, preferably 3 feet -3 feet in needed between ends of barbell and machines -Multi-station machines require at least 3 feet separation from other machines *Free weights -Olympic bar ends and fixed-weight barbells should be places 3 feet apart -Areas designated for free weights should be able to accommodate 3 to 4 people -Weight trees should be placed in close proximity to plate-loaded equipment but not closer than 3 feet -Dumbbell racks should be 6 inches away from mirrors -Walkway around olympic platforms 4 feet -Space for olympic lift is 64 square feet *Aerobic Exercise Area -All sides of machine 3 feet (1. User space & 2. Safety space cushion) -24 square feet for stationary bikes and stair machines -6 square feet for skiing machines -40 square feet for rowing machines -45 square feet for treadmills

20 aerobic and resistance training guidelines for cerebrovascular accident (cva)

*requires working with rehab team -If no neurological impairments program MUST pick up where rehab left off *CHART SLIDE 11!! -Resistance training should include three sets of 8 to 12 repetitions, two to three days per week ~Regeneration of neurological pathways ~Cross - over effect -Flexibility training to improve joint ROM ~Before and after exercise & on non-training days ~CVA contractures

Understand waist to hip ratio and how it's measured

*waist = smallest girth of the abdomen *hip = largest girth of the butt -tape parallel to ground

19 health risk associated with obesity

- increase risk for HD (cholesterol, BP) -increase risk for TIID -70% chance of becoming obese as adult ( increase 80%) -social discrimination -raises the risk of morbidity from hypertension, hyperlipidemia, type 2 diabetes, CHD, stroke, gallbladder disease, osteoarthritis, sleep apnea and respiratory problems, and endometrial, breast, prostate and colon cancers

YMCA step test

-12 inch step bench or box -cadence (up, up, down, down) at 96 bpm (24 steps per minute) -step for 3 min -Immediately after test, sit & take HR for 1-min

For the following scenario, determine the number of risk factors and the subsequent risk stratification. Kathy is a 47 y.o. sedentary female. Her total cholesterol is 210 mg/dl with an HDL of 68 mg/dl. She is 157 cm (1.57 m) tall and weighs 50 kg. Her blood pressure is 120/80 mmHg. She was diagnosed with type 1 diabetes as a child.

-2 positive risk factors and 1 negative -High Risk due to diabetes

define motor unit

-A motor neuron and all the muscle fibers it innervates. -"functional unit" of the neuromuscular system -all fibers in a motor unit are of the same fiber type.

22 causes, characteristics of MS

-An immune-mediated (autoimmune) disorder that occurs in genetically susceptible persons -Characterized by inflammation and progressive degeneration of the myelin sheath - The process results in plaque formation in CNS (Nerves of the eye, brain, periventricular gray matter, cerebellum, brain stem, and spinal cord) -Typically begins in early adulthood (20 - 40 years)

20 COPD definition and diagnosis

-COPD is a term used to describe lung diseases (-chronic airflow limitation -FEV1/VC < .80) -skeletal muscle (VL) dysfunction (muscle biopsies reveal a reduction in oxidative enzymes

Name the types of bone

-Compact (cortical) bone -Cancellous (trabecular) bone

Name the three types of connective tissues.

-Epimysium: surrounds each skeletal muscle -Perimysium: surrounds each fascicle -Endomysium: surrounds individual muscle fibers

Body positioning for standing exercises

-Feet between hip and shoulder width apart. -Feet flat on floor. -Weight in heels.

22 characteristics and exercise considerations for cerebral palsy

-Group of chronic musculoskeletal deficits causing impaired body movement and muscle coordination -Characterized by limitation in the ability to move, control balance and coordination, and maintain posture -Due to damage to the motor areas of the brain that control muscle function and spinal reflexes *related terms on SLIDE 14 & exercise guidelines SLIDE 15 &16

Know the macro nutrients, what they're used for, how much energy they yield (kcal/g), and intake recommendations for sedentary and highly active individuals.

-Proteins: 4 kcal/g. Intake= 0.8g/kg for sedentary adults & 1.2-2.0g/kg for athletes -Carbs: 4 kcal/g. Intake= 7-10 g/kg for aerobic clients & 5-6 g/kg for non-aerobic clients. -Fats: 9kcal/g. Intake= ~30% (20% from unsaturated fats and <10% from saturated fats. -Vitamins/Minerals: Intake that meets nutrient needs of 97-98% of healthy individuals.

17 understand concept of stretch reflex and how it aids in plyometric movements

-Quick powerful movement consisting of an eccentric muscle action followed by an immediate powerful concentric muscle action -Purpose is to use stretch reflex and natural elastic components of muscle and tendons to increase power of subsequent movements and strengthen muscles and tendons functionality *speed: the ability to achieve high velocity

Know components of anthropometry and how BMI is calculated

-Science of measurement applied to the human body -Height (cm) -Weight (kgs) -BMI = body weight (kg) / Height (m^2)

19 warning signs of bulimia SLIDE 14

-Self-induced vomiting (at least two times a week for at least three months) -Laxative, diuretics, or enema use -Excessive exercise and over concern with body shape -Weight fluctuations of more than 10 pounds (4.5 kg) -Traces of odor of vomit on the breath -Scabs or scars on knuckles -Swollen, persistently puffy face and cheeks -Broken blood vessels in the face and eyes -Sore throat and dental problems -Abdominal symptoms -Rapid weight changes of 2 to 5 pounds (0.9-2.5 kg) overnight -Erratic performance in work, sport, and academics -Irregular or absent menstrual periods -Lacerations of the oral cavity -Diarrhea -Constipation -Fatigue -Electrolyte disturbances -Heart irregularities -Ruptures in the stomach

22 definition, exercise considerations for epilepsy/seizures

-Two or more unprovoked, recurring seizures [An uncontrolled, paroxysmal electrical discharge within any part of the brain that causes physical or metal symptoms and may be associated with convulsions] Exercise Same exercise principles as are recommended for apparently healthy populations

Name the primary myofilaments

-actin (thin) -myosin (thick)

19 types of fat distribution patterns

-android type obesity (apple): high amounts of body fat are around trunk and abdominal areas [predictor of TII diabetes, hypertension & CV risk] -gynoid type obesity (pear): high amounts of fat are around hips and thigh areas

Understand proper spotting technique and locations for spotting. Understand in which situations a spotter is NOT recommended.

-barbell exercises: grasp barbell using alternated grip b/w client hands, maintain flat back & staggered stance -dumbbell exercises: spotting near the wrists prevents weights from falling on/near face -bar on back or from of shoulders: 2 spotters? **spotters NOT needed for Olympic Weightlifting

19 contraindications to exercise for clients with diabetes

-blood glucose >250 mg/dl and ketones in urine for type 1 diabetes (7) -blood glucose >300 mg/dl without ketones for type 1 diabetes (7) -clients with type 2 diabetes may participate in exercise provided they are felling well and are hydrated -proliferative retinopathy-clients with this condition should avoid strenuous high-intensity activities -severe kidney diseases -loss of protective sensation in the feet (peripheral neuropathy)--clients with this condition should avoid outdoor walking and jogging (swimming or biking is recommended) -acute illness, infection, or fever -evidence of underlying CVD that has not been medically evaluated

YMCA cycle test

-cadence @ 50 rpm -3 minute stages -take HR during last 15-30 sec of minute 2 & 3 -terminate when client reaches 85% of age-predicted HRmax

Astrand-Ryhming Test

-cadence @ 50 rpm -6 min constant WR test Work-Rate: (kg/m/min) *male, unconditioned = 300 or 600 *male, conditioned = 600 or 900 *female, unconditioned = 300 or 450 *female, conditioned = 450 or 600

20 asthma characteristics and exercises guidelines

-chronic lung disease causing inflammation and narrowing of pulmonary airways -large muscle aerobic activity helps to improve VO2 max and those aerobic capacity and endurance (-an RPE of 11 and 13 should be maintained, with continuous monitoring for dyspnea -sessions should occur 1-2 times daily, 3-7 days per week. - Each session should last 30 minutes, although in the beginning clients may be able to perform only 5 to 10 min.) ** The emphasis is on the progression of the duration rather than the intensity** -RT: light loads (</= 16 reps); 2-3 days/week; Goal = increase volume **additional notes in commentary SLIDE 14

Outcome Goals

-clients have little control over and less probability go success -highly arousing, but harder to achieve

Considerations for clothing and footwear.

-comfortable, loose fitting/light clothing. -Shoes should provide cushioning, stability and comfort while maintaining flexibility. (300-500 miles)

17 Benefits of plyometrics

-enhanced control of deceleration forces -enhances coordination -increased agility -improved anaerobic and general conditioning

What happens to insulin and glucagon during exercise?

-glucagon stimulates increases in blood glucose -Insulin stimulates blood glucose uptake by cells & inhibits lipolysis

Process goals

-goals that clients have a high degree of personal control over -applied during a workout (form, intensity, technique) -Important for maintenance of exercise behavior

18 benefits of exercise in preadolescents

-health and skill related components of PA -psychosocial well-being ("psychological development in, and interaction with his/her social environment" -academic achievement

oxygen-hemoglobin dissociation curve && what can cause a rightward shift?

-increase in core temp -low arterial blood pH [increased H+] -Increased PCO2 -high concentrations of 2,3 DPG

21 impacts of injury

-injury often results in several physical impairments, including limitations to: 1. Range of motion (ROM) 2. strength (direct/indirect) 3. balance 4. coordination additional notes in commentary SLIDE 3

20 causes of hypertension

-it is an idiopathic disease (90%) Secondary causes (10%): 1. hyperthyroidism 2. Pheochromocytoma (rare adrenal gland tumor) 3. hypercortisolism 4. hyperaldosteronism 5. renal artery stenosis

20 lifestyle modifications to treat hypertension

-lose weight -increase physical activity -stop smoking -limit alcohol intake to no more than 1 oz. of alcohol per day -reduce sodium intake -reduce dietary fat (DASH)

Know when a doctor's referral or supervision is needed for exercise.

-low risk = not needed -moderate risk = recommended only during vigorous exercise (>60%VO2max) -high risk = recommended during both moderate and vigorous exercise

Prone Double Straight-Leg Raise test

-lower back endurance & predicting LB pain -lay prone, legs extended, hands underneath forehead, forearms perpendicular to the body -raise both legs until knees clear table & hold for as long as possible

23 understand periodization and the cycles involved

-macrocycle is the largest division, which typically constitutes an entire training year but may also be a period of up to four years -macrocycles typically comprise two or more mesocycles divided into several weeks to a few months (the number of mesocycles is dependent on the goals of the athlete and, if applicable, the number of sport competitions contained within the period) -each mesocycle is divided into macrocycles that can range from one week to four weeks, which include daily and weekly training variations

Know how to measure HR and factors affecting HR

-measure using stopwatch, stethoscope or HR monitor -factors affecting HR: 1. tobacco↑ 2. caffeine↑ 3. temperature extremes↑ 4. altitude↑ 5. stress↑ 6. digestion↑ 7. body position (↓when laving down) 8.time of day(↓ in morning &↑ afternoon/evening) 9.medications

21 Injury classifications

-musculoskeletal injuries are characterized and classified based on a variety or factors including onset and type of tissue damaged. -Macrotrauma refers to an injury with a sudden and obvious episode of tissue overload and subsequent damage. (The acuteness of a macro-trauma differs from the insidious onset and frequently chronic nature of micro-traumatic injuries. -Microtrauma results from the accumulation of tissue damage across time; other referred to as an "overuse injury" -"overuse" injuries may be due to: 1. training errors (ex: poor program design, progressing too early) 2. suboptimal training surfaces (ex: too hard or uneven) 3. faulty biomechanics or technique during performance 4. insufficient motor control, decreased flexibility, or skeletal Mal-alignment -the type of injury is determined by the tissue involved

Why does performing an eccentric action immediately followed by a concentric action result in a greater power output?

-once stretched the SEC wants tot return to resting length -muscle spindles fire signaling for the CNS to increase activation of antagonist motor neurons

1. Know how oxygen and CO2 are bound, transported, and utilized in the body.

-oxygen is bound to hemoglobin -CO2 can be bound to hemoglobin or converted to bicarbonate

20 exercise guidelines for COPD patients

-patients with COPD should exercise in a formal pulmonary and respiratory rehabilitation facility and not under the direction of a personal trainer 1. chronic bronchitis: inflammation of bronchial tubes 2. emphysema: alveoli degenerate 3. asthma: hyperactive airway disease. development of brocho-spasms and constriction

understand goal setting

-powerful strategy for increasing the level of participation in exercise -SMART goal -NOT one size fits all

18 resistance training guidelines for adolescents

-qualified supervision and instruction -training environment safe and free of hazards -begin with 1 set (10-15 reps) --> 3 sets (6-15 reps) (better to underestimate) -include upper and lower body as well as trunk exercises -increase weight gradually (e.g., 5%-10%) as strength improves -2-3 nonconsecutive training days per week

psychological benefits of exercise

-reduces stress, anxiety & depression -enhances mental state. Both State Anxiety and Trait Anxiety represent negative psychological variables that one would like to avoid.

Performance Goals

-self referenced personal performance standard -goals are intermediate between outcome and process

partial curl-up test

-set metronome to 50 bpm (25 rpm) -perform as many curl-ups as possible without pausing -max is 25 reps

17 understand stride length and frequency and how they contribute to running performance. how do you improve each? SLIDE 15-17

-stride length is typically the difference between elite and average sprinters. Distance covered by each stride. ~Improved by: 1. resisted sprinting (too much resistance effects mechanics of running - 15% body mass) -> improves acceleration of sprint, force production during support phase, flexibility of the hip flexors, hamstrings and pecs "open up" the body = greater ROM 2. strength & power training - increases push off ability improving distance of each stride -Stride frequency: number of leg cycles in a defined period of time. ~Improve stride frequency by: Sprint assisted training (over-speed drills), running at speeds greater than client is capable of independently (ex: very shallow downhill run. no more than 110% maximal speed)

Procedures for measuring blood pressure

-subject seated for at least 5 min -place cuff directly above brachial artery -clients palm up, feet flat on floor, & stethoscope placed on antecubital space -Inflate air bladder 1.) 160 mmHg OR 2.) 20 mmHg above expected BP -release pressure at 2-3 mmHg per second -first audible korotkoff sound = SBP, disappearance of korotkoff sounds = DBP -completely release pressure

An individual has 3 positive risk factors and is asymptomatic. What is the recommendation for medical doctor supervision during an exercise test. -submaximal: -maximal:

-submaximal: Not necessary -maximal: Recommenced

23 understand concept of sports specific training (ex: weighted chest pass for basketball passing)

-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 *CHART ON SLIDE 2

Be familiar with the purpose of the client consultation

-vital screening mechanism -appraisal of health status -> development of effective exercise program -assess C-T compatibility, discuss goals & establish C-T agreement !!!do we need know "MATER"??

YMCA bench press test

-weight = 80 lbs for men & 35 for women -set metronome to 60 bpm (30 rpm) -lift barbell in cadence through full ROM w/ proper technique -terminate test when client can no longer lift the barbell in cadence

Know recommendations for weight loss and weight gain (kcals) and recommended amount of weight loss per week.

-weight gain: +350-700 kcal --> 1-2 lbs weekly gain. Eat bigger portions, frequently, choose high-kcal foods (make sure to increase PRO intake) -Weight loss: daily deficit of 500-1000 kcal = loss of 1-2 lbs Common weightless guideline is 1% total body mass per week. Diet should include foods that are low in energy density.

Recommendation for weight lifting belt

-weightlifting belt increase intra-abdominal pressure --> "fluid ball". -most appropriate during ground based (maximal) structural lifts (ex: squat). -**wearing a weight belt during sub maximal lifts impedes the development of deep abdominal muscles!

A common weight loss guideline is no more than ______ body fat per week

1%

Understand sliding filament theory

1. Action potential is generated and transverses the axon to the axon terminal which releases stored ACh in synaptic vesicles into the neuromuscular junction. 2. ACh migrates across the synaptic cleft to the ACh receptors (ligand-gated) on the motor endplate 3. Action potential is created along the sarcolemma which travels down the t-tubles, triggering the release of Ca2+ from the sarcoplasmic reticulum. 4. Ca2+ migrates to and binds with troponin 5. binding results in conformation in troponin which results in the exposure of myosin head binding sites on actin 6. myosin heads attach to the binding sites on the actin filament forming a cross-bridge. ADP & P dissociate from the myosin head resulting in a "power stroke" action. ATP binds to the myosin heads and is quickly hydrolyzed dissociating myosin and actin filaments (re-stroke). 7. The process occurs in a cyclic fashion until Ca2+ is actively pumped back into the SR. Contraction!

19 types of eating disorders and warning signs for each

1. Anorexia Nervosa -extreme weight loss -refusal to maintain body weight -intense fear of gaining weight -distorted body image -AMENORRHEA (3 consecutive months) two types 1. restricting type: severely restrict food intake in terms of the type and amount of food consumed 2. binge eat and purging type: regularly engage in binge eating or purging behaviors such as self-induced vomiting or the misuse of laxatives, diuretics, or enemas during the episode 2. Bulimia Nervosa: -consists of recurring episodes of binge earring followed by purging behaviors (person eats lots of food in 2 hour span, felling no control) - the purging behaviors may include self-inducing vomiting, laxatives, diuretics, or enemas, and exercising excessively and obsessively in order to burn calories -whereas an individual with anorexia exhibits strict control on food intake, the individual with bulimia is experiencing a loss of control!!! -diagnosis of bulimia comes when the binge eating and purging behaviors occur on an average of at least twice a week for at least three months WARNING SIGNS OF BULIMIA ON SLIDE 14

Know 4 types of stretching and recommendations for each (i.e. when is it not recommended)

1. Ballistic Stretching (BAD!!!): rapid, jerky, uncontrolled movement. 2. Static Stretching: Most common. May have a negative effect on dynamic activities. Move into position slowly. 3. Proprioceptive Neuromuscular Facilitation (PNF): widely accepted as an effective way to increase ROM. Hold-relax method is the most common. Increased chance of injury with PNF. 4. Dynamic Stretching: emphasizes functionally based movements. Movements start slowly and builds up specific speeds.

24/25 Types of credentials

1. Certification - is the assessment of competence for a particular profession (CPT, CSCS, HFI) 2. Licensure- is state-mandated and -approved process by which certain professionals who become licensed are authorized to provide defined services to others (message therapist, LCSW) 3. Accreditation- is the official recognition that an organization's educational program (or certification test) meets specific criteria

List the 7 skinfold sites

1. Chest 2. Mid-axilla 3. Triceps 4. Subscapula 5. Abdomen 6. Suprailium 7. Thigh 8. Medial Calf

Skinfold testing sites, and angle of folds.

1. Chest (diagonal fold) 2. Mid-axilla (vertical fold) 3. Triceps (vertical fold) 4. Subscapula (diagonal fold) 5. Abdomen (vertical fold) 6. Suprailium (diagonal fold) 7. Thigh (vertical fold) 8. Medial Calf (vertical fold)

19 warning signs of anorexia SLIDE 12

1. Dramatic loss of weight (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 layers 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 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

Describe the 3 steps we discussed for the hold-relax method of PNF (include the time for each step)

1. Hold a passive stretch (10 seconds) 2. Contract muscle (6 seconds) [active] 3. Hold a second passive stretch (30 seconds)

21 understand difference between indication, contraindication, and precaution in regards to injuries

1. Indication is an activity that will benefit the injured client -For example, a client who recently had a knee replacement must maintain upper extremity function, so the personal trainer may design a program that allows the client to continue performing upper extremity strength training exercises during rehabilitation of the knee. 2. Contraindication is an activity or practice that is inadvisable or prohibited because of the given injury -For example, during the rehabilitation from reconstruction of the knee's anterior cruciate ligament, a client must protect the anterior cruciate ligament graft, meaning that closed chain activities are more favored and open chain activities are contraindicated within a certain healing time line. -The final 30° of the leg extension exercise is contraindicated as it can place the graft in a compromised position. 3. Precaution is an activity that may be performed under supervision of a qualified personal trainer and according to client limitations and symptom reproduction -For example, while this is typically not advised, clients with anterior shoulder instability may perform the bench press provided that they avoid excessive shoulder horizontal abduction (i.e., the upper arms stay above parallel to the body) and use proper weight.

first aid for epilepsy/seizures

1. Keep clients in the prone position (on stomach) 2. Remove eyeglasses and other items that may break and cause injury 3. Loosen any tight clothing (particularly around neck) 4. Do not restrain the client 5. Keep objects out of clients path 6. Do not place anything in the clients mouth 7. After the seizure, turn the client to their side in recovery position to prevent aspiration 8. Observe the client until they are fully awake 9. Alert the clients physician and family

17 what two models help explain increased power during plyometric movements? SLIDE 3

1. Mechanical Model: SEC, PEC, and CC -Elastic energy is stored following a rapid stretch -Energy is released during a subsequent concentric action -If concentric action does not occur rapidly following stretch, then potentiation is negated 2.Neurophysiological model -Activation of stretch reflex = involuntary response to an external stimulus that causes a rapid stretching of the muscle -"During a rapid stretch, a signal is sent to the spinal cord, which in turn sends a message back, resulting in a concentric muscle action of the same overstretched muscle" *training increases magnitude of response

Know 4 types of resistance training goals

1. Muscular Endurance 2. Hypertrophy 3.Muscular strength 4.Muscle power

Know the causes of mechanical inefficiency (5)

1. Muscular co-activation 2. Jerky movements 3. Extraneous movements 4. Isometric actions 5. Excessive movements of the center of gravity

22 clinical manifestations of SCI

1. Orthostatic hypotension 2. Autonomic dysreflexia 3. Impaired transmission of cardiogenic pain 4. Loss of reflex cardiac acceleration 5. Quadriplegic cardiac atrophy 6. A-fib / conduction disorders 7. CHF 8. Sudden death (asystole) 9.Atherosclerosis...MI

21 types and causes of arthritis

1. Osteoarthritis (OA) -degenerative joint disease -the progressive destruction of a joint's articular cartilage-- the cartilage covering the surface of the given joint 2. Rheumatiod arthritis (RA) -a systemic inflammatory disease affecting not only the joint surface, but also connective tissue (ex: joint capsules and ligaments)

24/25 Facility design and planning steps

1. Pre-design -needs analysis & feasibility 2. Design - Detailed Blueprint -Make takes several months 3. Construction -Longest development phase 4. Pre-operation -Staffing and staff development

Know the types of hand grips and hand grip widths

1. Pronated: palm down knuckles up. 2. Supinated: palm up knuckles down. 3. Alternated: both supinated and pronated. 4.Hook grip: thumbs are grabbed under fingers. ALL SHOULDER WIDTH APART.

What factors affect energy requirements?

1. Resting metabolic rate 2. Physical Activity 3. Thermic effect of food

steps for the client consultation

1. Schedule interview appointment (HE CROSSED THIS OUT) 2. conduct interview 3. have client fill out health appraisal forms 4. evaluate risk factors 5. assess and interpret results 6. refer when necessary 7. obtain medical clearance and any other doctor recommendations

Know resistance training principles (SOVP)

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

24/25 Facility traffic flow guidelines

1. Traffic flow should be around the perimeter of resistance training equipment 2. One walkway bisecting the room (unobstructed pathway 3 feet/91 cm) 3. Minimum of 12 ft (3.7 m) ceiling

3 types of program recommendations

1. Unsupervised Program (healthy individuals) 2. Supervised Program (limitations / preexisting conditions that restrict involvement) 3. Medically Supervised Program (high potential risk of exercise)

Know the types of aerobic training programs we talked about. Have an idea of training intensity, duration, frequency, and rest periods.

1. Warm-up/cool-down 2. Long-slow distance: train at a certain intensity (%HR) lower than normal for as long as desired. 30-120 min; less than or equal to 2days/week. 3. Pace/tempo training: exercise at lactate threshold. Perform 1-2 a week. Intermittent pace/tempo training. Steady pace/tempo training. 4. Interval training: alternating periods of high (90-100% HRR) and low intensity exercise. Appropriate work-rest ratios can accomplish a great deal of work. Strong aerobic foundation is required.

20 medications used to treat hypertension and their effects on exercise

1. alpha, beta, and calcium channel blockers cause vasodilation (may cause blood pooling- emphasize cool down exercises) 2. ACE inhibitors and ARBs exert their effects on the kidney's vasculature [ACE inhibitors stop the conversion of angiotensin I to angiotensin II (AII increases sympathetic activity, sodium reabsorption at the kidneys, vasoconstricts arteries, ADH secretion)] 3. Beta blockers not only slow the heart rate but also prevent the heart rate from elevating as a normal response to exercise 4. diuretics reduce blood volume

18 reasons to discontinue exercise during pregnancy (different from contraindications)

1. any sign of a bloody discharge or fluid 2. dyspnea before exertion 3. severe headaches or dizziness 4. muscle weakness 5.sudden swelling of the ankles, hands, or face 6. swelling, pain or redness of calves 7. preterm labor 8. decreased fetal movement 9 amniotic fluid leakage

17 plyometric progression guidelines

1. begin with double legs 2. split jumps/bounding 3. single leg 4. depth jumps 5. add external resistance

Be familiar with structures and flow of blood thru heart.

1. deoxygenated blood returns to the RIGHT atrium via the inferior/superior Vena Cava 2. blood flows through the tricuspid valve to the right ventricle 3. right ventricle sends blood to the lungs for oxygenation 4. oxygenated blood returns from the lungs to the left heart 5. blood pumps through the mitral valve to the left ventricle 6. pumped from the left ventricle through the aorta to the body

importance of fitness assessment

1. goal & program development 2. rate of progress 3. determination of potential strength & weaknesses 4. short, intermediate & long term goal-setting 5. a record of documentation 6. compare against available norms (Ex: ACSM)

20 myocardial infarction (MI) risk factors

1. high blood pressure -> systemic vascular resistance -> left ventricular pressure 2. diabetes -> accelerates vascular d. 3. Nicotine -> vascular resistance 4. obesity -> adipose tissue vascularity 5. family history -> ??

18 benefits of exercise during pregnancy

1. improved cardiovascular and muscular fitness 2. facilitate recovery from labor 3. faster return to pre-pregnancy fitness 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 low back pain 11. enhanced maternal psychological well-being 12. reduce the risk of pre-eclampsia 13. prevent gestational diabetes

19 benefits of exercise in a weight loss program

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, including reduced caloric intake 7. may not prevent the decline in resting metabolic rate associated with a low-caloric diet, but may minimize the decrease 8. improves mode and general well-being 9. improves body image 10. increases self-esteem and self-efficacy 11. serves as a coping strategy

Know factors affecting flexibility

1. joint structure 2. muscle and connective tissue 3. hyperlaxity 4. age 5. sex 6. increase temperature* 7. activity level 8. resistance training*

Indications for terminating an exercise test (table 10.1)

1. onset of angina or angina-like symptoms 2. drop in systolic BP of >10 mmHg from baseline BP despite increase in workload 3. excessive rise in BP: SBP >250 mmHg or DBP>115 4. shortness of breath, wheezing, leg cramps, or claudication 5. signs of poor perfusion (ex: dizzy, pallor, clammy skin, nausea) 6. failure of HR to rise w/ increased exercise intensity 7. noticeable change in heart rhythm 8. clients request to stop 9. physical or verbal manifestations of severe fatigue 10. failure of the testing equipment

cognitive benefits of exercise

1. vascular changes (Increases cerebral blood flow) 2. neurotrophic factors (BDNF, promotes health of neurons) 3. specificity and cognitive functioning (fluid & crystallized intelligence)

When it comes to progression, increases in intensity should be limited to no more than _______________ .

10%

During caloric restriction, females should consume no less than ______________ kcals per day.

1000-1200

All equipment should be placed at least _______________ from mirrors.

16cm

List the correct number ordering for conducting the following tests 1. Submax/Maximal aerobic capacity tests 2. Resting measures (HR, BP, Body Comp) 3. Muscular strength tests (1-RM) 4. Muscular endurance test (YMCA bench press test / curl up test / 1-min sit up test) 5. Non-fatiguing measures (flexibility, balance)

2, 5, 3, 4, 1

Which of the following is the most correct resistance training guidelines for seniors?

2-3 non-consecutive days per week, working all major muscle groups. 10-15 reps per set

When training for either muscular strength or power you should aim for a rest interval of _________________.

2-5 minutes

When assessing blood pressure, the cuff should be inflated to _________mmHg above the suspected SBP.

20

Susie is 30 years old and has a resting HR of 70bpm. Use the Karvonen method to determine what her target heart rate would be if she wanted to workout at 70% intensity.

220 - 30 = 190 190 - 70 = 120 (120 * .70) + 70 = 154

Before engaging gin lower body plyometrics, an individual that weighs 150 lbs should be about to squat ______lbs for one rep

225

An individual should have at least _________ months of resistance training experience before engaging in plyometrics.

3

The ends of barbells and machines should be separated by at least ___________________.

3 feet

List the correct ordering for the following exercises. 1. Seated calf raises 2. Wrist curl 3. Power clean 4. Front squat 5. Triceps push down 6. Bench Press 7. Push Press

3, 7, 4, 6, 5, 2, 1

The recommendation of the American Heart Association is that individuals exercise for at least - mins per day for the purpose of health promotion and prevention of cardiovascular diseases

30-60 mins

Ideally, shoes should be replaced every ____________________ miles.

300-500

Necessary threshold for seeing aerobic improvements

30<-- 50-85% HRR

A person who is 170cm tall and weighs 98kg would have a BMI of _____________.

33.9

The general recommendation for weight gain is to consume an extra ___________ calories per day. (MUST BE A RANGE)

350-700

For an individual who weighs 80kg, how much water should be consumed 4 hours prior to exercise? ______ ml

400-560ml

The age related positive risk factor is ≥_____ for men and and ≥______ for women.

45, 55

Your weighed your client before and after their workout and found that they lost 2 lbs of weight. How much water should they consume following their exercise?

48 oz

The YMCA and Astrand-Rhyming tests are performed at a cadence of ____________ rpm.

50

The YMCA cycle test and Astrand-Rhyming Test are performed at a cadence of _______ RPM.

50

In regards to goal setting, a good short term goal should have a ________% success rate.

50%

At a minimum, a person should aim to consume at least _____ of carbohydrates to prevent ketosis

50-100g

A general guideline for aerobic training is to exercises 2-5 times per week at _____________ % of heart rate reserve for 20-60 minutes.

50-85

As a general guideline, cardiovascular training should be performed at - % of HRR.

50-85%

A person is considered to have a positive risk factor if they currently smoke or have quit within the last _________ month(s).

6

Yolanda completes 5 sets of squats for 5 reps at 255 lbs. What is her total training volume for this exercise?

6,375 lbs

Before engaging in upper body plyometrics, an individual should be able to bench press 5 reps at _________% of body weight in 5 seconds or less

60

What are the respective weights used for men and women for the YMCA Bench Press Test?

80lbs and 35lbs

Know proper sequencing of conducting fitness assessments

??? ch. 10 pg. 9

1. How is blood flow distributed during rest vs exercise?

@ rest blood flow is more evenly distributed during exercise more blood is directed to go to the muscles than at rest

20 aerobic and resistance training guidelines for hypertension

AEROBIC 1. Initial -Intensity = 40-50% VO2max -duration (min) = 15-30 -RPE = 8-10 -Frequency = 3 2. Goal -Intensity = 50-85% VO2max -duration = 30-60 -RPE = 11-13 -frequency = 7 *program goals -increase VO2max, ventilatory threshold, caloric expenditure RESISTANCE 1. Initial -mode= multi-joint total body -Intensity=50-60% 1RM -repetitions=16-20 -sets=1 -rest=2-3 -frequency=2-30 mins 2. goal -mode= multi-joint total body -Intensity= 67-80% -repetitions=8-12 -sets=3 -rest=2-3 -frequency=3 x 60min *heavy resistance discouraged

Know how recommended heart rate range is calculated for the APHRM and Karvonen methods.

APMHR offers an estimate. APMHR= 220-age. Then multiply it by the % as a decimal. KArvonen Method: HRR= APMHR- RHR

__________ can be thought of as the body's currency for doing work and driving cellular processes.

ATP

18 contraindications to exercise during pregnancy (absolute and relative)

Absolute: 1. pre-eclampsia 2. Ruptured membranes 3. premature labor 4. persistent bleeding after 12 weeks 5. early dialed cervix 6. significant heart disease 7. multiple birth pregnancy Relative: 1. poorly controlled Type-1 diabetes, seizures, hypertension, hyperthyroidism 2. extreme morbid obesity 3. extreme low body weight (BMI <12) 4. sedentary lifestyle 5. unevaluated maternal cardiac dysrhythmia 6. intrauterine growth restriction (<90% growth) 7. severe anemia 8. smoking 9. Chronic bronchitis 10. orthopedic limitations

1. What is ATP? Know 3 systems used to produce ATP.

Adenosine Triphosphate: Adenine (nitrogen-containing base), Ribose (5 carbon sugar), 3 phosphate groups. 1. Phosphagen System 2. Glycolytic System 3. Oxidative System

Stationary Bikes - advantages /disadvantages of this aerobic training machine

Advantages: -non-weight bearing and non impact -suitable for overweight and those with orthopedic problems Disadvantages: -limited by local muscle fatigue

Advantages/Disadvantages of bodyweight and stability ball training

Advantages: -reduced injuries due to increased balance, joint stability, proprioception and neuromuscular control. -HR and O2 consumption increased. -Abdominal strength, stability, balance, posture, proprioception, and flexibility are increased in pregnant women. -Training specificity for unstable sports. Disadvantages: -improved core stability doesn't transfer to improved sports performance. -Not possible to train at intensities great enough to improve strength or hypertrophy.

Treadmill - advantages /disadvantages of this aerobic training machine

Advantages: indoors, handrail support, controlled speed/elevation& soft landing surface Disadvantages: lack of air resistance, keep up w/ belt speed rather than propelling self, fat running surface, lower energy cost

Elliptical Trainer - advantages /disadvantages of this aerobic training machine

Advantages: most very low impact, allow upper body to contribute to exercise (increased active muscle mass = increase energy expenditure) Tips: -whole foot should remain in contact w/ pedal surface at all times -knee should not come past toes in order to prevent strain

Stair Climber - advantages /disadvantages of this aerobic training machine

Advantages: reduced knee stress compared to climbing normal stairs Disadvantages: non variable step height, may not be suitable for unconditioned individuals even at lowest work level

Adaptations seen from __________ training are reversed at a faster rate compared to those from __________ training

Aerobic and resistance

18 aerobic and resistance training guidelines for elderly

Aerobic training guidelines: - 2-5 times per week depending on training stays and health history (20-60 min per session -intensity prescription (typically 75% of max HR (depends on training status) (age-predicted max can be very invalid. +/- 30 bpm) -beware of medications: certain medications induce bradycardia, clients thereby have lower max HR Resistance Training Guidelines: - 2-3 non-consecutive days (use single and milt-joint movements, address all major muscle groups in a "functional" fashion, 4-6 sec per rep) -training can encompass a wide range of repetitions (begin with 10-15 reps at 60-75%, when 15 reps are completed increase resistance by 5%) -require a cool down after every exercise session

Know reliability and validity terminology and factors that can affect them

Affecting Factors: -Standard Error of Measurement (difference b/w measured & "true" score) -Client -Personal Trainer -Equipment (calibration & maintenance) -Environment (temp & humidity, altitude, pollution, test setting)

Due to changes in the partial pressure of O2, changes in __________ have been shown to effect endurance testing and performance measures and may take 9 - 12 days to acclimate.

Altitude

The loss of a female's period for a period of 3 or more months is known as ______________________.

Amenorrhea

1. Understand cardiac output and it's constituents (Q=SV*HR)

Amount of blood pumped out of the heart in one minute. SV=stroke volume HR=heart rate

What is pennation? Why do muscles have it?

Angle at which the muscle fibers are offset from the line of pull. Increasing this increases the amount of muscle fibers that can be packed into a given volume.

Be familiar with endurance tests covered in chapter. Know aspects of each test (i.e. cadence, weights used, test time, etc.)

Astrand-Ryhming Test: -cadence @ 50 rpm -6 min constant WR test

What part of the cardiac cycle cannot be seen on an ECG and why?

Atrial Repolarization and because it's hidden by the QRS complex

_____________ provides the greatest opportunity for actions and interventions aimed at treating or preventing obesity.

BEHAVIORAL and environmental

This body composition technique involves passing an electrical signal through your body to estimate your body composition.

BIA

21 be familiar with types of injuries of the back, shoulders, knees, hips, ankles, etc. discussed in lecture

Back: Low back pain is a catch-all term involving several different diagnoses such as disc injury, muscle strain, lumbar spinal stenosis, and spondylolisthesis. [SLIDE 7&8] Shoulder: impingement syndrome - pinching of the supraspinatus, the biceps brachii's long head tendon, or subacromial bursa under the acromial arch -causative vs. adaptable [SLIDE 9&10] Ankle: -The ankle sprain is one of the most common sport-related injuries, accounting for 10% to 28% of all athletic injuries -An inversion sprain is the most frequently reported type of ankle sprain -The lateral aspect of the ankle is primarily stabilized by three ligaments: anterior talofibular, posterior talofibular, and calcaneofibular ligament -Most lateral ankle sprains primarily involve the anterior talofibular ligament due to its relative weakness and susceptibility to not withstanding the force placed on the ankle in an inverted, plantar flexed, and internally rotated position. Knee: -Anterior Knee Pain (runners knee) -Patellofemoral Pain Syndrome (PFPS) - Cause has been described as a combination of factors including femoral anteversion, patellar malalignment, increased quadriceps angle (Q-angle), and external rotation of tibia -Anterior Cruciate Ligament Reconstruction -Injury to the ACL can lead to joint instability during landing and pivoting tasks -Limits anterior tibial translation and rotation relative to the femur -Total Knee Arthroplasty -Consequence of repetitive loading-> degeneration and degradation of the joint surfaces of the distal femur and proximal tibia -Often the degeneration is specifically located on either the medial or the lateral side of the knee joint

Someone who has been resistance training for 2-3 days per week at medium intensity consecutively for five months would be classified as ______________________.

Beginner

Know RT frequency guidelines for beginners advanced individuals

Beginners: 2-3 sessions per week. Intermediate: 3 if using total body training. 4 if using a split routine. Advanced: 4-6.

18 physiological changes and exercise considerations during pregnancy

CHAPTER 18 SLIDES 18-20 !!!! Cardiovascular: -alters HR and VO2 max relationship: -want moderate intensity of 135-150 beats/min- 20-29 yrs. -want moderate intensity of 130-145 beats/min - 30-39 yrs. -Use RPE scale to prescribe aerobic intensity (12-14 (somewhat hard) is appropriate) -lying on ones back can induce supine hypotensive syndrome -NO supine exercises!! -respiratory response: increase minute ventilation, complications with an enlarging uterus, avoid vaxsalva maneuver -mechanical response: center of mass changes (larger uterus and breasts), exercises requiring a lot of balance or agility should be avoided, increase in joint laxity. -metabolic responses: need for more O2 is coupled with the need for more energy substrate, pregnant women burn an extra 300 kcal to meet metabolic demands, also use more carbs at higher rates during exercise, sufficient carbohydrates calcium, vitamin D, iron and folic acid intake is necessary. -Thermoregulatory responses: elevated basal metabolic rate and heat production

22 exercise concerns, limitations, and aerobic/resistance training guidelines for SCI

CONCERNS 1. Temperature regulation -Impaired redistribution of blood to skin 2. Venous return -> hypotension ->light-headedness & decrease in SV & Q -Lack of sympathetic tone -Absence of muscle pump GUIDELINES -Incorporate exercise that will restore or enhance balance around functional joints; in particular, strengthen muscle groups of the posterior shoulder and upper back areas, and stretch muscles of the anterior shoulder and chest areas -Due to risk of shoulder, elbow, and wrist overuse injuries, practice caution in choice, intensity, and volume of exercise -In youth with SCI, precautions for resistance training include not overloading growing bones, as well as possibly limiting resistance training and emphasizing flexibility and aerobic training during periods of rapid growth -Standard guidelines apply for flexibility training, with particular attention paid to the shoulders, wrists, arms, trunk, and lower limbs -Monitoring aerobic exercise intensity by heart rate in the SCI population can be problematic for various reasons (e.g., varying amount of active muscle mass, autonomic control of heart rate) -RPE is an appropriate alternative method to measure aerobic exercise intensity -Blood pressure should be monitored regularly at rest and frequently with exercise to avoid exercise-induced hypotension, particularly with exercise in the upright posture -Be aware of medications and side effects

_________ is stored and released from the sarcoplasmic reticulum (SR) and into the cytoplasm where it then binds to troponin allowing myosin to attach to actin binding sites.

Calcium

19 physical activity and caloric modification guidelines for weight loss

Caloric modification guidelines: -most weight loss in persons who are obese occurs primarily because of decreased caloric intake. (the NHLBI guidelines recommend that a diet be individually planned to hep create a deficit of 500-1,000 calories per day) -in general, women should consume diets containing no less than 1,000 to 1,200 kcal/day -men should consume a diet no lower than 1,200 Physical activity guidelines: -moderate levels of physical activity for at least 30 minutes, most days of the week, is recommended for clients who are overweight or obese. (150 kcal/day, with a total of ~1,000 kcal/week) -The ACSM's guidelines for exercise testing and prescription, 8th edition, 2010, recommends a minimum of 150 to 250 minutes per week of moderate-intensity (40-60% VO2R or heart rate reserve (HRR) to vigorous-intensity (50-75% VO2R or HRR) physical activity to effectively prevent weight gain (250-300 minutes -5 days)

1. Understand the difference between an anabolic and catabolic process.

Catabolic: the breakdown of large molecules into smaller molecules (releases energy) Anabolic: the building of large molecules from smaller molecules (energy investment)

18 physiological differences between adolescents and adults (slide 4)

Children have: -lower tidal volume -higher breathing frequencies -lower stroke volume -higher heart rates -"metabolic non-specialists" -important area of risk: epiphyseal plate of long bones. **not simply miniature adults**

22 effects of grades and location of spinal cord injuries SLIDE 2

Complete grades: -If the injury occurs between the highest thoracic (T-1) and highest cervical (C-1) segments of the spine -Impairment of the arms, trunk, legs, and pelvic organs occurs (quadriplegia, also called tetraplegia) -Injury to thoracic segments T-2 to T-12 causes impairment in the trunk, legs, or pelvic organs or in more than one of these (paraplegia) -Paraplegia is also the result of irreversible SCI of the lumbosacral (cauda equina) segments of the spine Incomplete grades: The injury to the spinal cord has been only partial In comparison to the person with complete SCI, the person with incomplete SCI may have some sensation or motor function at least partially intact below the level of the injury

Definition of compound and super set

Compound set: a set involving two DIFFERENT exercises IN SUCCESSION without an intervening rest interval. Same muscle group. Super set: a set involving two exercises that activate OPPOSING or ANTAGONISTIC muscle groups with no rest between each exercise. Opposite muscle groups.

1. Understand the different types of muscle movements (i.e. concentric, eccentric, isometric, isokinetic.) What type is strongest?

Concentric: muscle shortens because the contractile force is greater than the resistive force. (upward phase of bicep curl) Eccentric(STRONGEST): muscle lengthens because contractile force is less than resistive force (Quads during down phase of squat) Isometric: the muscle length does not change because the contractile force is equal to resistive force (pushing against a wall)

Know types of exercises (core, structural, and assistance)

Core: recruit large muscle mass, multi-joint, priority of training, can be "Structural". Assistance: typically recruit smaller muscle areas, mostly single-joint, "pre-hab" type exercise.

A track coach has her athletes complete a one mile run and records their time and finishing heart rate to estimate their VO2max. This is an example of __________validity.

Criterion related

When an actin and myosin filaments temporarily bind together they are then referred as a __________-__________.

Cross-bridge

Direct vs Indirect measures

DIRECT -autopsy or biopsy INDIRECT -BMI, skin folds, DXA, NIRS

Originally to be believed the result of lactic acid and H+ accumulation, _____________is now believed to be the result of microscopic tears in muscle/connective tissue and accompanying inflammation.

DOMS

Know definition of flexibility and benefits of flexibility training

Definitions: -The ROM of a joint to a series of joints -the ability of a joint to move freely through the full normal ROM Benefits: -reduces "awkward" movements -enhances coordination -can reduce the risk of injury

Excessively high or low cholesterol is collectively referred to as ____________.

Dyslipidemia

Which type of muscle action produces the greatest force?

Eccentric

Know definition of elasticity and plasticity. Which is the target of stretching?

Elasticity: -ability to return to original resting length after a passive stretch -provides a means for a temporary change in length Plasticity: -assumes a new, greater length after a passive stretch, even following removal of the load -tendons and ligaments have both elastic & plastic properties -effective stretching should result in plastic elongation if an increase in ROM is the goal

1. Lactate. What is it? Is it all bad? What can it be used for? Define LT and OBLA. How can training affect lactate levels?

End product of fast glycolysis. Can be used as an energy source in muscles (oxidation or glyconeogensis). Training increases lactate levels.

muscle has the ability to respond to a stimulus (AP). This characteristic is known as ________.

Excitability

Muscle has 4 distinguishable characteristics. What are they?

Excitability, Contractility, Extensibility, and Elasticity

18 exercise and safety guidelines during pregnancy

Exercise guidelines: 1. 30 minutes or more of moderate exercise at least 3 days in not all days of week 2. should incorporate major muscle groups for 12-15 reps 3. Avoid exercise in supine position after 1st trimester 4. do not exercise past fatigue or exhaustive levels 5. use non-weight bearing exercises (cycling or swimming) 6. avoid exercises/ activities where trauma can occur 7. make sure client stays hydrated, dress properly, and cooled efficiently Safety guidelines: 1. check with your health care provider before you begin exercising 2. exercise at a comfortable level at which you can maintain a conversation 3. do not exercise if you have a fever 4. see your health care provider if you experience bleeding, a large amount of discharge, or swelling in your face and hands 5. avoid lying on your back after the 3rd month 6. avoid straining or stretching to the point of discomfort 7. wear proper footwear, and dress in layers 8. use equipment in good condition 9. drink 8 cups (2L) of water a day and avoid exercising in hot, humid conditions

Components of aerobic exercise (FITT)

F: frequency of exercise sessions. I: intensity of exercise session. T: time (duration) of exercise session. T: Type (mode) of exercise.

For safety reasons, Olympic lifting should ALWAYS be spotted.

FALSE

1. Know the difference between fast and slow glycolysis. How do the products between the 2 differ? (i.e. what happens to pyruvate in either one)

FAST (anaerobic) -where pyruvate is converted to lactate as an end product SLOW (aerobic) -where pyruvate is shuttles into the mitochondria to complete oxidation

Which of the following measures would a physician assess to know whether or not someone has COPD?

FEV1/VC

A split routine is the best option for someone brand new to resistance training because it will allow each muscle group to fully recover between sessions.

False

Because children have smaller hearts, they have a slower heart rate compared to adults.

False

Because they are less active, individuals in wheelchairs are less prone to overuse injuries of the shoulders, elbows, and wrists than ambulatory individuals.

False

Parents can waive the rights of their children if they become hurt while you are training them.

False

Running ACTUAL stairs is safer than using a stair stepper because it reduces stress placed on the knee.

False

Sarcopenia is the age related loss of bone mass.

False

The lower the site of a spinal cord injury, the more sever the disability is.

False

A bundle of muscle fibers is known as a _____________.

Fascicle

________ is a macronutrient that is broken down, transported to the mitochondria, and undergoes beta oxidation to ultimately yield to ultimately yield 9 kcal of energy.

Fat

The accumulation of H+, Pi, or ammonia and/or depletion of CP and glycogen are all possible contributors to ____________.

Fatigue

1. Understand the body's preference of the 3 lever systems. Know where the fulcrum, applied, and resistance forces are relative to each other for each lever type.

First class: the applied and resistance forces act on opposite sides of fulcrum. Fulcrum located between the two forces. Second class: the applied and resistance forces act on same side of fulcrum. Resistance force is btwn fulcrum and applied force. VERY rarely found in the body. Applied force always has the mechanical advantage. Third class: applied force is between fulcrum and resistance force. Resistance force always has the mechanical advantage. Human body dominant lever system.

In order to track their progression, you had your client perform a VO2max test every 6 weeks for a year. This is an example of a __________ assessment

Formative

Know difference between formative and summative assessment

Formative = a formal assessment with a specified test protocol Summative = a summary of what was achieved during a specific training period

How can stretching negatively affect exercise performance?

Four disadvantages of Ballistic Stretching: 1.increase danger of exceeding muscle stretch limit. 2. increase energy requirements. 3. increase likelihood of inducing muscle soreness. 4. activation of stretch reflex.

This principle states that the more the left ventricle is stretched, the more forceful the contraction, resulting in a greater volume of blood exiting the ventricle

Frank Starling Mechanism

Frequency, intensity, and duration guidelines.

Frequency: 2-5 sessions per week. Intensity: 50-85% of HRR. Duration: 20-60 minutes.

Which influencing factor determines as much as 20-30% of individual differences in VO2max, 50% HRmax, and fiber typing (type 1 vs 2) to name a few.

Genetics

300-400 grams of __________ are stored within skeletal muscle to be broken down into glucose. In order to assure proper glycogen stores, it is recommended that aerobic clients consume _________&_________g/kg of carbohydrates per day.

Glycogen and 7-10g/kg

Know Skinfold testing guidelines

Guidelines: -Identify, measure & mark sites 1. grasp firmly between between thumb & index fingers (1 cm away from site) 2. Lift the site -fingers 8 cm apart -perpendicular to the line of measurement -parallel to the natural cleavage lines of the skin 3.Measure -caliper jaws perpendicular to the fold 1 cm away from fingers -allow 1-2 sec for caliper pressure to engage 4. Release Calipers & record 2 measurements in cyclic order

A __________ of greater than _________ is the only negative risk factor.

HDL, 60mg/dl

_______ and ________ should be measured before starting an exercise test and have shown to be affected by factors such as drug/food ingestion, temperature, stress, body position, time of day, and etc.

HR and BP

Blood ______________ tends to be higher in males than females. This number tends to __________ over the course of a strenuous bout of exercise (i.e. assume there are significant increases in sweating and blood pressure).

Hematocrit and increase Normal: Male: 40-54 Female: 37- 47

O2 is transported through the blood bound to which protein on the RBC?

Hemoglobin

O2 and CO2 transport occurs via diffusion and goes from __________ to ____________ pressure.

High to Low

21 types of hip prostheses

Hip Arthroplasty: -There are two primary prostheses: 1. Cemented: -Involve affixing the femoral and acetabular components with bone cement -Allow immediate postoperative weight bearing 2. Un-cemented: -Allow direct attachment of the prosthetic components to the bone -Weight-bearing restrictions for anywhere from 6 to 12 weeks

The breakdown of a substance by the insertion of water is known as...

Hydrolysis

Having a range of motion that exceeds what is considered normal is known as ___________.

Hyperlaxity

17 phases of stretch-shortening cycle SLIDE 5

I- Eccentric: stretch of the agonist muscle (Physiological event = elastic energy is stored, muscle spindles are stimulated, signal is sent to the spinal cord) II- Amortization: pause between phases I and III (Physiological event = nerve synapse (meet) in spinal cord, signal is sent to stretched muscles) III- Concentric: shortening of agonist muscle fibers (Physiological event = elastic energy is released from the SEC, stretched muscle is stimulated by nerve) *Explains both the mechanical and neurophysiologicalmethods that facilitate a maximal increase in muscle recruitment over a minimal amount of time

The very first step you should do before training a client.

Initial consultation/Health Screening

Know difference between intrinsic and extrinsic motivation

Intrinsic: -Implies a true love for the experience -more likely to maintain behavior (possess true desire to be competent & committed) Extrinsic: -Implies a desire to engage in a behavior for an external reward

Benefits of warming up and types of warm ups

Key to attaining the training intensity required for optimal improvements. 1. increase blood flow to muscles. 2. increase sensitivity of nerve receptors. 3. increase disassociation of O2 from hemoglobin and myoglobin. 4. increase speed of nerve impulse transmissions. 5. decrease in muscle viscosity. 6. decrease in energy rates of metabolic chemical reactions. 7. increase ROM. Types of warm-ups: Passive, general, specific.

How do myofilaments work together to contract

LOOK AT IMAGE

If given a scenario be able to determine how many risk factors a person has and what level of risk they would be considered.

LOW RISK -asymptomatic -</= 1 risk factor MODERATE RISK -asymptomatic ->/= 2 risk factors HIGH RISK -symptomatic, or known cardiac pulmonary, or metabolic disease

Chronic aerobic training will result in a rightward shift in what measure as a result of increased removal?

Lactate threshold

1. Be familiar with spirometry measures and what each represents.

Method used to examine lung volume/capacity. VC: total amount of air one can expire after max inspiration. TV: amount of air moved into and out of the lungs during normal breathing TLC: VC+RV RV: amount of air remaining in the lungs after max exhale FRC: amount of air remaining in the lungs after normal exhalation.

17 prerequisites for upper and lower body plyometrics

Minimum requirements: 1. Proper technique for each drill - COG must remain over base of support 2. At least 3 months of resistance training experience 3. Sufficient strength, speed and balance for the level of drill used 4. No current injuries to involve body segments Strength Prerequisites: 1. LB 1-RM squat = 1.5 x BW 2. UB 1-RM (over 220 lbs) = 1 x BW 3. UB 1-RM (under 220 lbs) = 1.5 x BW (5 clasp push-ups in a row)

Recommendations for breathing and Valsalva maneuver. Advantages and disadvantages.

Most general recommendation: -breathe out during sticking point (most difficult portion of the exercise). -Inhale during easiest part of movement. Advantages of Valsalva Maneuver: aids in supporting vertebral column during structurally loaded heavy lifts. Disadvantages: -decreased venous return. -Compressive forces on the heart. -Elevate BP. -Risk of fainting, blacking out.

18 injury factors and considerations for adolescents

Most injuries associated with resistance training occur as a result of: 1. poor training 2. excessive loading 3. poorly designed equipment 4. lack of qualified adult supervision 5. overestimation of abilities

By altering ____________ and ______________ it is possible to have precise control over the speed and force of a muscle(s). Also known as a gradation of force....

Motor unit recruitment and Firing Frequency

These two sensory neurons are responsible for sensing stretch and tension respectively during a muscular contraction.

Muscle Spindles and Golgi Tendon Organs

Understand difference between norm and criterion referenced standards

NORM -compare the individual against performance of others in a like category -typically derived from a % score -some see standards as motivation, while others are insulted CRITERION -criterion for healthy standards - lowest performance that would allow an individual to maintain good health and reduce the chance for disease

When a person first starts resistance training, _________ adaptations account for strength gains in the first 6-8 weeks followed with changes in __________ sometime after week 20

Neural and hypertrophy

What is the time course for seeing neural vs muscle size changes in resistance training?

Neurological changes seen in the first 6-12 weeks.

Joseph is asymptomatic and has 3 risk factors. For this patient, is a medical exam and GXT recommended prior to engaging in moderate intensity exercise?

No, not necessary

Jackson is in the 90th percentile for pitching speed. This is an example of what kind of data comparison?

Norm-referenced standards

What are the 3 connective tissues?

OUTERMOST Epimysium - surrounds each skeletal muscle Perimysium - surrounds each fascicle Endomysium - surrounds individual muscle fibers INNERMOST

_____________ lifts are not spotted and therefore clients should be taught to miss.

Olympic

This type of resistance training should NEVER be spotted.

Olympic / Power lifts

A triceps extension, lateral raise, glute kickback, and leg curl are all examples of ________ _________ __________ exercises (3 words)

Open kinetic chain

24/25 General equipment organization and placement guidelines

Organization - cluster resistance training equipment in separate locations in the facility based on the body part they target while designating areas for aerobic exercise machines, stretches, and body weight exercises & divide the facility into separate training areas according to equipment type Equipment placement 1. Exercise that requires spotters - locate away from mirrors, windows and doors 2. Tallest machines and dumbbells placed against walls 3. Shorter and small machines should be placed in the middle of the room 4. Aerobic machines that clients stand upright should be placed behind machines that require clients to be lower to the ground 5. All equipment should be placed at least 16cm away from the mirrors 6. A separate room for group instructional classes is recommended

What is overpronation, neutral, and underpronation?

Over Pronation: top inside part of foot and outside bottom part of foot have most wear. Neutral: even level of wear on rubber outsole on all sides. Under pronation: lateral side of rubber shows the greater wear than medial side.

What is overreach and overtraining and what are the signs? What is detraining? How can detraining be reduced?

Overreach: short-term training (without sufficient recuperation) that exceeds an individuals capacity. Overtraining: untreated, prolonged overreaching. Signs include: decreased performance, decreased VO2 max, earlier onset of fatigue during an exercise bout, general malaise (discomfort, lack of well-being), loss of interest or enthusiasm, disturbed psychological mood states, increased muscle soreness, decreased resting and max HR, decreased sub-max plasma lactate concentrations, increased sympathetic stress response, decreased catecholamine levels. Detraining: reversal of the training adaptations (occurs more rapidly than RT), muscular endurance decreases after just two weeks. After 4 weeks... decrease in muscle respiratory ability, glycogen content, and an increase in lactate production.

________ is short term training (without recuperation) that exceeds a person's capacity that can recovered from in a few days to ~2 weeks. Whereas ___________ is a more extreme version that results in decrements and may take several weeks to months to recover from.

Overreaching and overtraining

Know ECG components (what is p wave, qrs complex, etc.)

P-wave: atrial depolarization (occurs when impulse travels from SA to AV node QRS complex: ventricular depolarization (occurs when impulse travels from AV node to Purkinje fibers) T-wave: Ventricular depolarization

20 aerobic and resistance training guidelines for PVD

PVD: diseases of blood vessels outside of heart and brain (can result in painful walking) -for aerobic conditioning, the goal for walking should be between 10 and 30 minutes (begin as low as 2 - 5 minutes) -as for resistance training [Including repetition rages, sets, and rest periods], apply same guidelines as would for hypertensive clients

The angle at which muscle fibers are offset form the line of pull is known as the ___________.

Pennation angle

1. Understand how the rate that each metabolic pathway contributes to ATP production. (Be able to rank fastest to slowest and largest to smallest capacity and vice versa) Understand which energy system predominates based on event duration and intensity.

Phosphagen system= ATP supplied FASTEST but with VERY LIMITED amounts Glycolytic system= ATP supplied FAST with LIMITED amounts (by-products are produced) Oxidative system= SLOW ATP production with LARGE ATP yields. Phosphagen system is predominate????

Be familiar with risk factors (age, family history, dyslipidemia, etc.) and what constitutes them as positive or negative risk factor.

Positive Risk Factors: 1. age (men>/=45, women >/=55) 2. family history 3. cig smoking (current or w/in 6 months) 4. sedentary lifestyle 5. obesity (BMI>/=30) 6. hypertension (SBP>/=140) 7. dyslipidemia (LDL-C>/=130) 8. prediabetes (IFG>/=100) Negative Risk Factor: 1. HDL-C >/= 60

Which resistance training goal aims at lifting the heaviest weight possible at the quickest speed capable?

Power

Janice is 29 y.o., female, mild-moderately physically active, and looking to lose 10lbs of body fat and increase her muscular strength and endurance and decrease her running time. What kind of protein intake recommendations would you make based off this limited information?

Probably somewhere between 0.8 -- 1.2 g/kg 1.2 g/kg Remember........ 0.8 for sedentary 1.2 -- 2.0 for atheletes No more than 4.0

Know the different types of punishment

Punishment - decreased likelihood of operant (target) behavior 1. positive punishment = presents something BAD 2. negative punishment = removes something GOOD

___________ is the dietary reference intake that would meet the needs of 97-98% of healthy individuals.

RDA (recommended dietary allowance)

The volume of CO2 produced divided by the volume of O2 consumed is known as what?

RER (respiratory exchange ratio)

___________ is an estimation of work done by the heart and can be calculated as the SBP*HR

RPP (rate pressure product)

Why might we see a reduction in stroke volume following extended training in the heat?

Reduced plasma volume --> Reduced blood flow back to heart ---> Lower SV

24/25 Facility and equipment maintenance guidelines

Regular maintenance and cleaning schedules contribute to a safe and functional exercise environment and help to extend the life expectancy of equipment 1. Floor - keep secured and clean regularly 2. Walls - cleaned 2-3 times per week 3. Ceiling - clean tiles & assess for damage *Stretching and body weight exercise areas - inspect regularly and disinfect often *Resistance training machine area - upholstery cleaned daily, clean & lubricate guide rods 2-3 times a week; chains cables and pulleys should checked weekly *Olympic lifting - bars should be lubricated and tightened *Aerobic exercise area - surfaces cleaned frequently, moving parts properly lubricated and cleaned 2-3 times per week

Know the different types of reinforcement

Reinforcement - increases the likelihood of operant (target) behavior 1. positive reinforcement = gives something GOOD 2. negative reinforcement = takes away something BAD

To protect yourself from a potential lawsuit, before training a client, you should have them sign a ______________

Release/Assumption of risk

What cells are responsible for bone remodeling? What determines remodeling?

Resorption (osteoclasts) (loss of) vs. Remodeling (osteoblast) (replacement)

Understand RER, how it's calculated, and what the predominant substrate is being utilized at a given RER.

Respiratory Exchange Ratio = VCO2/VO2 -increases with increasing intensity. 0.82 at rest. Training status can affect RER.

What are the 3 factors that influence energy requirements? (in order of largest to smallest contributor)

Resting metabolic rate (60-75%), Physical activity (most variable), and the thermic effect of food (7-10%)

How does knee and toe positioning affect squatting?

Restricting movement of the knees past the toes minimizes the stress on the knees. BUT it inappropriately transfers greater stress to the low-back region produced by more anterior lean of the trunk. Appropriate joint loading may require the needs to move SLIGHTLY past the toes.

signs/symptoms of Multiple Sclerosis (MS)

SIGNS 1. Optic neuritis (Inflammation of optic n.) 2. Nystagmus (Uncontrollable eye movements) 3. Paresthesia (Tingling, tickling, prickling sensation) 4. Spasticity (Stiff or rigid muscles) SYMPTOMS -Muscle weakness -Symptomatic fatigue -Numbness -Visual disturbances -Walking, balance, coordination problems -Bladder dysfunction -Cognitive dysfunction -Dizziness and vertigo -Emotional changes -Pain

19 known factors of hyperlipidemia/dyslipidemia

SLIDE 16 1. Elevated concentrations of any or all of the lipids in the blood -> atherosclerosis-> CVD -Cholesterol, triglycerides or lipoproteins 2. High levels of low density lipoproteins (LDLs) and very low density lipoproteins (VLDLs) 3. High density lipoproteins (HDLs) -HDL transport cholesterol to the liver where it is changed to bile and eventually secreted in the stool!! -Elevated triglycerides, overweight and obesity, physical inactivity, type 2 diabetes, smoking, high carbohydrate diet (>60% of total calories), and medication like beta-blockers, anabolic steroids, etc. 4. Low density lipoproteins (LDLs) -Formed after very low density lipoproteins (VLDLs) give up triglycerides to the body's cells, contributes to plaque buildup -Genetic disorders, atherogenic diet, excess weight, physical inactivity, age, sex, stress 5. Serum triglycerides -Partially degraded VLDLs -Overweight and obesity, physical inactivity, smoking, excessive alcohol intake, high carbohydrate diet, drugs, diseases, and genetic disorders

19 exercise guidelines for individuals with hyperlipidemia

SLIDE 17 Guidelines: -obesity may limit exercise type -initially emphasize increasing duration rather than increasing intensity to optimize caloric expenditure Frequency, duration & intensity: ->/= 5 days/week to maximize caloric expenditure -30 - 60 min/day -eventual goal = 50-60 min/day to promote/ maintain weight loss -40 to 75% of VO2R or HRR

24/25 Know which types of law a PT or fitness facility would most likely fall under

SLIDE 21 Personal trainers are most likely to be sued under tort law as a result of negligence due to substandard performance

19 exercise concerns and guidelines for overweight /obese clients

SLIDE 9 & chart on 10 -heat intolerance (poor thermoregulation) -movement restriction and limited mobility (modify stretches) -weight-bearing stress (low impact activities) -posture problems and low back pain (more trunk, core & upper back exercises) -balance concerns (correct posture on all exercises) -hyperpnea and dyspnea (modify intensity & interval training)

The bicep curl is an example of an exercise performed in the __________ plane.

Sagittal

Know the 3 anatomical planes. If given an exercise, know which anatomical plane is being worked. Which plane is most neglected?

Sagittal (right and left side), Frontal (front and back), Transverse(top and bottom).

24/25 Signs of a "suspect" fitness facility

Sales oriented, lack of screening, lack of staff qualifications, poor programming, lack of supervision, high attrition rate, poor emergency response

The functional unit of a muscle is the ______________.

Sarcomere

This type of lever is very rarely found in the body and has a resistive force between the fulcrum and applied force

Second Class

difference between long term & short term goals

Short term: -progressive standard for success -50% success Long term: -desired standard of achievement

The use of recruitment vs. rate coding-

Smaller muscles: up to 50% of MVC force is due to MU recruitment. After 50%, rate coding is primarily responsible for increased force. Larger muscles: up to 80% of MVC force is due to MU recruitment. After 80%, rate coding is responsible for further increase in force.

Be familiar with SMART components and what constitutes a SMART goal

Specific, Measurable, Action oriented, Realistic, Time-bound

This is a method used to evaluate lung volume/capacity measures such as tidal volume, vital capacity, residual volume, etc.

Spirometry

Legal duties of PT

Standard of Care/Practice- degree of care that a reasonable prudent fitness instructor or personal trainer would utilize under similar conditions -Implications on the testing protocols [appropriateness of test] -Implications on the personal trainer's files [service contracts, forms, reports] -legally liable [violate standard of care practice] -vicariously liable [responsible for actions of hired staff] **supervision / instruction duties on SLIDE 26

The ___________ is the period of a contraction where the external resistance has the greatest mechanical advantage. (HINT: Weakest point of ROM)

Sticking Point

Some types of stretching can be detrimental to physical performance by over activating the ___________________.

Stretch reflex / Muscle spindles

Pregnant women should avoid exercises in the ___________ position.

Supine

Know 5 points of contact for exercises performed in supine and prone positions

Supine (lying face up): back of head, upper back and shoulders, lower back and buttocks, right foot, left foot. Prone (lying face down): chin or side of cheek, chest and stomach, hip and front of thighs, right hand, left hand.

Institutional recommendations for exercise

Surgeon General recommends at least 30 min of exercise per day. American Heart Association (AHA) says 30-60 minutes for the purpose of health promotion and cardiovascular disease prevention. American College of Sports Medicine (ACSM) says 20-60 minutes of continuous or intermittent bouts accumulated throughout day.

21 description of muscle strain and ligament sprain

TABLE 21.1 ON SLIDE 4

19 exercise prescription guidelines for clients with diabetes

TABLE- SLIDE 21

Which of the following will acutely decrease during a bout of exercise. SV, HR, SBP, A-V O2 diff, TPR, Q, MAP, or vasodilation in the active muscle

TPR (total peripheral resistance)

1. Know the characteristics and differences between fiber types (Type 1, type 2a, type 2x). Which are more involved during which types of exercises? Which has the most potential for growth?

TYPE 1: slow oxidative; slow twitch. Aerobic. "Fatigue resistant" TYPE 2a & 2x: fast oxidative glycolytic and fast glycolytic. Anaerobic. Type 2a: increased aerobic capacity. Slight resistance to fatigue. Type 2x: purely anaerobic and HIGHLY fatiguable.

The main muscle responsible for expiration during resting tidal breaths is ___________.

There isn't one, at resting tidal volumes expiration is passive (involving no muscles).

The _____________ lever system is the most dominant lever system in the human body.

Third Class

The volume of air inspired and expired during normal breathing is known as...

Tidal Volume Tidal Volume is tidal volume regardless of whether it is at rest or doing exercise

Be familiar with different advantages/disadvantages of aerobic training machines. Know special considerations given for each machine. (i.e. on the elliptical the knees should not come past the toes)

Treadmill: adv- indoors, handrail support, controlled speed/elevation, soft landing surface. Disadvantages- lack of air resistance, keep up with belt speed rather propelling self, flat running surface, low energy cost. Stair climber: adv- reduced knee stress compared to normal stairs. Disadvantages- non variable step height, may not be suitable for unconditioned individuals even at lowest work level. Elliptical: adv- most very low impact, allow upper body to contribute to exercise. Tips: whole foot should remain in contact with pedal surface & knees should not come past toes in order to prevent strain. Stationary bike: adv- non-weight baring and non impact, suitable for overweight and those with orthopedic problems. Disadv- limited by local muscle fatigue. Tips: leg should be almost fully extended at bottom of pedal. Rowing machine: Adv- non-weight baring, stimulates both upper and lower body. Disadv- many are not familiar with movement.

Lower body resistance training can be done on the same day as upper body plyometrics.

True

19 known differences between type 1 and type 2 diabetes

Type 1: -autoimmune process (insulin deficiency) -exogenous insulin (injections, pumps) -vomiting, abdominal pain, frequent urination, and lethargy Type 2: -insulin resistance -insuline secretion deficit -most common form: 90% -diet modification, weight control, regular exercise, oral hypoglycemic agents

This type of fiber primarily produces energy via anaerobic glycolysis but also has the capacity to produce energy via aerobic means making it more fatigue resistant.

Type IIa

What is the fick equation and how is it calculated? Understand how changing variables such as HR, SV, EDV, ESV, A-V O2 diff, and etc can affect this number. Be able to calculate if given numbers.

VO2= Q * (A-V O2_diff) UNSURE!!!!

The YMCA cycle test, Astrand-Rhyming test, 12-minute run/walk test, 1.5 mile run test, and etc. are all examples of methods to estimate ___________.

VO2max

The _______ __________ should not be allowed in individuals with cardiovascular, metabolic or respiratory disease

Valsalva manuever

17 guidelines for volume, intensity, and frequency of plyometrics

Volume?? Intensity & Frequency: 1. inversely proportional 2. Up to twice a week on non-consecutive days *Just like a RT/ ET program, plyo's require a systematic increase in volume, intensity, and frequency

18 physical activity level recommendations for adolescents

Youth should be encouraged to participate daily in 60 minutes or more of physical activity as part of play, sport, transportation, and school activities.

2. Know the 3 types of connective tissues discussed going from outermost to inner most

[outermost] 1. epimysium 2. perimysium 3, endomysium

18 benefits of exercise in elderly SLIDE 10

aerobic and resistance training produce the following health related benefits: 1. Reduce CVD risk: decrease BF & BP, improve BLP and enhance vasculature. 2. Decrease risk of colon cancer: increased gastrointestinal TT 3. Lessen the severity and risk of type 2 diabetes: glucose utilization/ uptake 4. Maintain a strong skeletal system [low back pain & osteoporosis] 5. Helps with the reduction of some arthritis pain and discomfort 6. Counteracts depressions and enhances self confidence: increased functionality 7. Reduce sarcopenia and recharge metabolism -Fact: ↓0.5 - 1.0 lb. annually -On average, aging Americans add 10 lbs. of weight per decade of life 8. Reduce mitochondrial dysfunction &&resistance training reduces the risk of the following degenerative problems: Sarcopenia, Osteopenia, High BP, unfavorable blood lipid profiles, insulin insensitivity, delayed gastrointestinal transit, low back pain & metabolic syndrome

What type of fat distribution is associated with an increased chance of developing T2 diabetes, hypertension, and cardiovascular disease?

andriod

____________ is one of the most common sport-related injuries and accounts for 10-28% of all athletic injuries.

ankle sprain

What type of stretching should NEVER be done?

ballistic

Training frequency recommendations (days of training) for beginner/advanced clients

beginner: 5 days rest. 2 days exercise. 4 days rest. 3 days exercise. Advanced: 1 day rest. 6 days exercise.

19 causes of obesity SLIDE 3

body weight is a combination of: 1. genetic 2.metabolic 3. behavioral 4. environmental 5. cultural *behavioral and environmental provide the greatest opportunity for actions and interventions designed for prevention and treatment of overweight or obesity

Reoccurring episodes of binge eating followed by purging behaviors is known as ________________.

bulimia nervousa

A ______________ hip arthroplasty allows for immediate postoperative weight bearing.

cemented

_____________ is characterized by a limited ability to coordinate muscles and maintain balance/posture due to damage of the motor areas of the brain.

cerebral palsy

Compact (cortical) bone

compact, hard, dense bone; 80-90% calcified. found in outer layer of shafts of long bones(arms and legs) Haversian system: contains nerves, blood, and lymph vessels.

Understand how to apply the 2 for 2 rule

completion of >/= 2 reps than rep goal in the final exercise set for two consecutive sessions to increase weight in subsequent training sessions.

pull ups immediately followed by a cable row is an example of a_______.

compound set

_________ training is the combination of resistance training and aerobic training, which may allow for gains in both VO2 and strength.

concurrent

A coach using a VO2max test to distinguish the good runners from bad runners is an example of ____________ validity.

construct

_________ exercises involve two or more primary joints and engage large muscle while activating synergistic musculature.

core

The unauthorized practice of medicine, allied health, or nutrition would all fall under _________________ law.

criminal

___________ referenced standards describe the lowest possible performance that still allows a person to maintain good health and reduce the chance of disease.

criterion

10 minutes of treadmill running, followed by 10 minutes of rowing, and 10 minutes of cycling is an example of __________________.

cross training

Chronic aerobic training will lead to a __________ in resting HR and _____________ __________ in resting HR and _____________ in the maximum heart rate

decrease and non change

The physiological and performance adaptations following the cessation of training

detraining

19 female athlete triad

disordered eating, amenorrhea, osteoporosis (& subsequent complications)

__________ stretching emphasizes functional based movements and starts out slowly and builds up to specific speeds.

dynamic

An important area of risk for children is the _____________________ due to their involvement in growth and development.

epiphyseal plates of long bones

__________ has been shown to reduce symptoms of clinical and mild depression by affecting levels of Serotonin, Dopamine, Norepinephrine and promoting social interaction

exercise

When weightlifting, you should aim to ____________ on the concentric portion and _____________ during the eccentric portion of the exercise.

exhale, inhale

This type of motivation implies a desire to engage in behavior for an external reward (i.e. money, famae, recognition, etc.)

extrinsic

Implementing stability ball work is a great way to maximize muscular hypertrophy.

false

Static stretching before dynamic exercise results in an increased force production by sensitizing the muscle spindles.

false

The tallest pieces of equipment should be placed at the center of the room so that it is easily visible.

false

It is ok for personal trainers to train someone who is post MI and have existing coronary artery disease if they DO NOT have associated chest pain during exercise.

fasle

A ____________ assessment is one that uses a specified testing protocol and is often done before, during, and after starting a training regimen.

formative

purpose of fitness assessment

gather "baseline data" regarding the basis of goals for effective exercise programs

For those who are hypertensive, ________________ is discouraged due to an increased risk of a cerebral or cardiovascular event.

heavy resistance training

Julia is 32, has a waist circumference of 68cm, has a BP of 110/80, works out lightly for 20 mins a day everyday, and has a heart murmur. She would be considered.

high risk

On average, pregnant women have a ________________ breathing, heart rate, and O2 demand compared to non-pregnant women.

higher

The __________ grip may help increase performance on olympic lifts.

hook

The __________ grip may increase performance of Olympic lifts.

hook

90% of the cases of hypertension are the result of _____________.

idiopathic (unknown) causes

What is the main driving force for increases in Ve?

increases in CO2

____________________ is an activity that will benefit an injured client

indication

Aerobically exercising at high intensity (80-100% VO2max) with work to rest ratios of 1:1 to 1:3 is an example of........

interval training

sprinting for 30 seconds followed by 1.5 minutes of light jogging is an example of_____________.

interval training

Someone who is ____________ motivated is more likely to maintain a behavior.

intrinsically

When performing stair climbing, elliptical, or stationary bicycling exercises; the __________ should not come forward in front of the _________ when the leg is in the flexed position.

knees, toes

Chronic aerobic training leads to rightward shift in what measure, resulting in an increased exercise tolerance and performance?

lactate threshold

23 linear vs non-linear periodization

linear periodization- involves gradual and continual increases in training intensity and gradual and continual decrease in training volume from one mesocycle to the next. -no variation in the assigned number of sets and repetitions within each mesocycle Nonlinear periodization: involves within-week or microcycle vacillations in the assigned training load and volume

A long distance runner would rely primarily on __________ muscle fibers, whereas a sprinter would likely rely more on _________ muscle fibers.

long distance = Type 1 sprinter = Type 2

Clyde goes on a 10 mile jog at 55% of his VO2 max. What type of aerobic training does this likely represent?

long slow distance

_____________ refers to an injury with a sudden and obvious tissue overload and damage.

macrotrauma

The concurrent presence of obesity, insulin resistance, dyslipidemia, and hypertension is referred to as ___________________.

metabolic syndrome

___________ is characterized by inflammation and the progressive degeneration of the myelin sheath.

multiple sclerosis

What are the two proprioceptors and what do they sense?

muscle spindle: monitors stretch Golgi tendon organs (GTO): monitors tension

what 2 sensory neurons are responsible for sensing stretch & tension respectively during muscular contraction?

muscle spindles & Golgi tendon organs

When the antagonist muscle works against the agonist muscle resulting in an inefficient movement

muscular co-activation

Rest periods of 30 seconds to 1.5 minutes between sets would most align with what type of resistance training goal?

musular hypertrophy

is high HDL a negative or positive risk factor?

negative

Children who engage in resistance training are able to increase their strength mostly thru _______________.

neural adaptations

Injuries are more likely to occur with __________ kinetic chain exercises.

open

Though highly arousing, clients have relatively little control over and have a lower probability of little control over and have a lower probability of success for this type of goal.

outcome goals

3 types of goals

outcome, performance, process

If a client wishes to improve their stride frequency, you should incorporate __________________ into their training program.

over speed drills

The use of a heating pad, hot shower, or massage is an example of a ____________ warm up

passive

Diseases of the blood vessels outside of the heart and brain is referred to as ________________.

peripheral vascular disease

Stretching increases flexibility by affecting the ____________ elements of tendons and ligaments.

plastic

Cancellous (trabecular) bone

porous, have no Haversian system. found in interior area of long bone, vertebrae, and head of femur. site of hematopoiesis (synthesis of blood cells). 10-20% calcified

During football practice a player purposely strikes another player so you make them run stairs after practice is over. This is an example of......

positive punishment

You performed poorly during practice so the coach gave you extra laps to run. This is an example of what kind of behavior modification?

positive punishment

The goal of muscular __________ is the ability to lift the highest weight possible at the quickest speed capable.

power

Know recommendations for proper ordering of RT exercises

power exercise --> core exercise--> assistance exercises. Multi-joint --> single joint.

3 types of goals

process, outcome & performance

phosphogen system

provides ATP for short-term, high-intensity activities but it is ACTIVE at the start of ALL activities

Which of the following is NOT considered a treatment for hypertension?

reduce ALL electrolyte intake

Which of the following is NOT an appropriate response to someone having a seizure.

restrain the individual so they dont hurt themselves

Squatting with the knees _________ results in less stress on the knees but may also result in more stress on the lower back and more anterior lean of the trunk

restricted

_______________ arthritis is considered to be an autoimmune disorder which results in systemic inflammation affecting joint surfaces and connective tissues.

rheumatoid

Which of the following is NOT an absolute contraindication to exercise for women?

severe anemia

19 signs, symptoms, and treatment of hypoglycemia

signs and symptoms: -sweating -hunger -palpitations -headache -tachycardia -anxiety -tremor -dizziness -blurred vision -confusion -convulsion -syncope -coma Treatment: 1. consider calling 911 2. immediate treatment with carbohydrates is essential 3. measure blood glucose level with glucose monitoring device 4. if the blood glucose level is below 70 mg/dl or the client is known to have diabetes and is having signs or symptoms of hypoglycemia, provide 15 g of carbohydrates, which is = to any of the following: -about 3 or 4 glucose tablets -1/2 cup of regular soft drink or fruit juice -about 6 saltine crackers -1 tablespoon of sugar or honey 5. wait about 15 min and remeasure glucose level, if the level remains under 70 mg/dl, provide another 15 g of carbohydrate. Repeat testing and giving food or tablets until BG levels rises above 70 mg/dl.

What is the size principle? What determines a motor unit's activation threshold level?

size principle - smaller motor units are recruited before larger motor units **the diameter of the motor neuron determines its threshold for activation

Reduces awkward movements, enhances coordination, and reduces risk of injury are all benefits of ___________.

stretching

The end diastolic volume minus the end systolic volume of the heart is known as the _________ ___________ and when multiplied by HR gives us Q.

stroke volume

When implementing a battery of assessments, which of the following would you implement last?

sub/maximal aerobic capacity

Know hydration guidelines for dehydration prevention.

thirst is triggered at ~1% dehydration Preventing dehydration= - 5-7mL/kg of fluid 4 hours before exercise (3-5mL/kg 2 hours before if urine is dark and scant) - 2/3-1 cup should be consumed every 15 mins during exercise - Body weight lost needs to be replaced post exercise (consume 20-24 oz of fluid per pound loss)

Understand role of personal trainer pertaining to nutrition.

to address misinformation and to give advice as it relates to general nutrition for physical performance, disease prevention, weight loss, and weight gain

Personal trainers are most likely to be sued under ___________ law as a result of negligence due to substandard performance.

tort

A ______________ offers the advantage of being indoors, providing a softer landing surface, allowing for the control of speed/elevation, has handrail support, and is considered less strenuous than outdoor exercise.

treadmill

When testing a client, a trainer can be RELIABLE but not ACCURATE.

true

long distance runner would rely primarily on _________ muscle fibers, whereas a sprinter would likely rely more on ___________ muscle fibers

type 1 - type 2

Name the muscle fiber types and characteristics

type 1: slow oxidative, slow twitch. Generate ATP primarily via AEROBIC means. High oxidative capacity, lots of mitochondria, very dense vasculature, contain myoglobin, "fatigue resistant"**** Type 2a and 2x: fast oxidative glycolytic (FOG) and fast glycolytic (FG). Generate ATP vis ANAEROBIC means. High ATPase activity. Type 2x: purely anaerobic and highly fatiguable Type 2a: an increased aerobic capacity compared to 2x, slight resistance to fatigue.

When measuring the triceps skinfold, the skin should be pinched to create a ______________ fold.

vertical

As the owner of a gym, you are considered to be ____________________________ for any of the misdeeds or malpractices of any of the PTs you hire.

vicariously liable

_________ functions in regulating body temperature, solvents for energy sources, and cushion and lubrication for joints. It is especially important during high intensity exercise and hot environments.

water

Understand muscle organization.

whole muscle--> fascicle-->muscle fiber-->myofibrils-->myofilaments

Dumbbell exercises should be spotted at _________________ to prevent weights from falling on/near the face

wrists

Dumbbell exercises should be spotted at the _______________.

wrists

1. Understand glycogen and where/amount it's stored.

~300-400 grams are stores within skeletal muscles ~70-100 grams are stored in the liver

Proper hydration guidelines

~5 to 7 ml of fluid per kg body weight should be consumed at least 4 hours prior to exercise. -Clients should be encouraged to weigh themselves before and after exercise and to replace each pound that is lost with 20 to 24 oz (~0.6 to 0.7 L) of fluid.

How many reps for each exercise would be assigned to an individual's goal was muscular strength?

≤6