Final Exam Set
Effective instructional methods for improvement
- exercise technique - balance - movement
Good listening skill
- facing client - arms & legs uncrossed - slightly lean - eye contact Use your client name - respect & attention - encourager - minimizes distractions
Bullmia nervosa
- frequent binge - inconspicuous or closet eating - binge eating terminated by abdominal pain , sleep or vomiting - severe restrictive dieting or use of diuretics - depressed mood & self- deprecating thought
Food pyramid
- gain - veggies - fruit - milk - meat & bean - oil
Intrinsic risk factors
- inherent or developed over time
Knee protection
- keep torque - repetition; prolonged or forceful deep knee flexion
Emphysema surgical Treatment
- lung volume reduction surgery - lung transplant
Carbohydrates
- main source of energy -2 types: simple & complex
Responding to shock
- monitors person breathing & pulse - keep person warm - address any external bleeding
Social cognitive Theory (SCT Dynamics model)
- personal influence - environmental influence - behavioral influences
Strategies for protecting shoulder
- plenty of stretches - strengthens posterior muscle - avoid behind neck exercise - avoid excessive ROM - minimizes Time in red zone - 90 degree of abdunction or less
Written release or waiver of liability
- provides effective levels of protection - properly worded - consultation with experienced & knowledgeable attorney
avoidance goals
- punitive - discouragement - Rebellion
Good communication skills
- reduce stress - help to be more inspiring & effectively - show empathy, warmth& genuineness
Heart is connected to rest body through series of blood vessels
-arteries -arterioles - capillaries - venules -veins
Social cognitive theory
-base on the concept of self -efficacy ( inner confidence) - person feels comfortable & knowledgeable
Responding to seizure
-call 911 - lower the person to the ground - turn head to side
ADA guidelines include which if the following
-door should be 36 " wide - if public parking is provided; designated disabled spaces should also be provided - adequate space for wheelchair to maneuver inside the facility
Protein RDA
0.8 g/ kg of body weight - endurance athlete:1.2 to 1.4 g/kg of body weight - strength athlete:1.6 to 1.7 g/kg - more than 2 g/kg of body weight provides no additional advantage
how much protein is recommended for adults?
0.8 grams of protein for each kg of body weight
RPE scale
0= nothing 1= very light. 2= light 3= moderate. 4=somewhat heavy. 5= heavy. 6= heavy. 7;8;9= very heavy. 10= extremely heavy
Childhood
1 - 10 years
for the average person how much fat should you intake a day?
20-35% of your calories
Cardio respiratory training
20-60 min, 3-5 days per week!
What total number = bad cholesterol?
200mg/dl
Peripheral Nervous System
Cranial and spinal nerves that spread throughout the body.
Symptoms of hypoglycemia
Dizziness Palpitations Shakiness Nausea Profuse perspiration Fatigue Confusion Spot in front of eyes Some form of simple sugar available for prevention of hypoglycemia reaction
Muscular training
Endurance important component in designing exercise program.ability to exert maximum forces during limited repetitions defined as muscular strength
pre-contemplation
People maybe in denial about the need for behavior modification during the pre- contemplation stage of change in the trans- theoretical model
Automatic
People reply completely on muscle memory to perform activity
Describe the suggested strategy for trainers to give clients in Stage 5: Maintenance of The Stages of Change Model.
Prepare for future setbacks. Increase enjoyment of new activity. Prevent boredom. Use variety. Have client reflect on achievements.
Glycolysis
Process of converting glucose into pyruvate releases free energy, are used to form ATP & NADH Occurs without the presence of oxygen; takes place within cytoplasm of cell Produce 4 ATP & 2 NADH per glucose. Pyruvate created by this process is used during Krebs Cycle to create more ATP
metabolic processes & energy production
Process of creating energy in body called cellular respiration
lactic acid
Produced in muscles when glucose is broken down (soreness) from anaerobic glycolytic fatigue
aerobic respiration
Produces more energy than glycolysis, & can be break down into 2 parts: Krebs & Electron transport chain
Kreb's Cycle
Required oxygen to create ATP - classified as form of aerobics respiration.
List activities that rely primarily on the phosphagen system
Requires energy very quickly, 15-20 seconds, jumping, throwing,lifting heavy weights
Mechanoreceptors
Sensory receptors responsible for sensing distortion in body tissues.
3 types of muscle tissue
Skeletal, smooth,cardiac
Sensory (Function of Nervous System)
The ability of the nervous system to sense changes in either the internal or external environment.
Myofilaments
The contractile components of muscle, actin and myosin.
Neural Activation
The contraction of a muscle generated by neural stimulation.
Antagonist
The muscle that relaxes to allow the agonist to do its job - muscle opposing the agonist. Ex - triceps in a bicep curl
Hierarchical Theories
Theories that propose all planning and implementation of movement result from one or more higher brain centers.
What 3 components are recommended for clients who want to lose weight?
a combined program of dietary changes, exercise, & behavior modification
Define insulin resistance.
a condition in which the body is less able to use glucose for fuel, leading to eventual high blood sugar levels
what is insulin resistance?
a condition in which the body is less able to use glucose for fuel, leading to eventual high blood sugar levels.
Diabetes mellitus
a condition of abnormal use of glucose usually caused by too little insulin or lack of response to insulin
Osteoporosis
a condition of abnormally reduced bone density that compromises bone strength and can lead to bone fractures / 1 out of every 2 women & 1 out of every 8 men over 50 will have an osteoporosis-related fractures (primarily of the hip, spine, or wrist)
what is carpel tunnel syndrome?
a condition when inflammation and thickening of the wrist flexor tendons puts mechanical compression on the medial nerve
what is osteoarthritis?
a degenerative joint disorder caused by gradual wearing away of the cartilage at the ends of long bones. this leads to increased friction as bone rubs against bone, resulting in pain and disability
Tendon
a dense, fibrous connective tissue that forms the end of a muscle and attaches muscle to bone
extrinsic motivation
a desire to perform a behavior due to promised rewards or threats of punishment
chronic disease
a disease that develops gradually and continues over a long period of time Long duration & generally slow in progression
binge eating disorder
a disorder marked by frequent binges but not extreme compensatory behaviors Eating when alone, feeling guilty or disgusted or not hungry
For individuals to receive an efficient and challenging form of conditioning that works well for developing muscular strength and endurance, cardiovascular endurance, stability, balance, and coordination they should participate in __________ training.
circuit
Define carbohydrate loading.
a pre-event practive used by endurance athletes to maximally load their muscles with stored glycogen
systemic circulation
circulation that supplies blood to all the body except to the lungs
The system that allows the blood to flow through the heart, lungs, and body is called the _________ system.
circulatory
Alignment Cue
clearly state which joints are moving and which are still
what type of client need individualized advice to be provided by a licensed health care provider, nutritionist, or dietitian?
clients with special dietary needs and problems
What can the risk of osteoporosis be decreased by?
a prolonged high-calcium intake
how can the risk of osteoporosis be decreased?
a prolonged high-calcium intake.
what is an incomplete protein?
a protein that lacks one or more of the essential amino acids
What is the Glycemic Index (GI)?
a ranking that measures how much a given carbohydrate elevates blood sugar above normal
Define hyponatremia.
a serious condition of over-hydration that can disrupt the body's sodium levels.
what is hyponatremia?
a serious condition of over-hydration that can disrupt the bodys sodium levels.
what is a contracture?
a shortening or tightening of skin, fascia, muscle, or joint capsules that prevents normal mobility of that structure
Mitochondria
a subcellular structure where oxidation takes place
what is acute injury?
a sudden onset due to a specific trauma, such as twisting the ankle
what is knee bursitis?
a swelling of the bursar around the knee, causing pain and stiffness when kneeling or bending the knee.
what is piriformis syndrome?
a tendinitis of the hip external rotators, which may cause sciatic like pain in the buttock and hip
Behaviorism
a theory that argues that behavior follows stimuli in a relatively unthinking manner
Synovial membrane
a thin tissue surrounding most movable joints that secretes synovial fluid
Smooth muscle
a type of muscle tissue that is present in many organs and is generally not under voluntary control
Cartilage
a white, semi-opaque, fibrous connective tissue that cushions the joints and prevents wear on the joint surfaces
Aponeurossis
a wide, flat type of tendon or fibrous membrane that connects some muscles to bone
Core Exercise
any exercise that is multi-joint and recruits one or more large muscle groups or areas with the synergistic help of one or more smaller muscle groups
Health Risk Factor
any factor that increases the chance that an individual will develop a disease or condition
Alveoli
any of the tiny air sacs of the lungs where oxygen and carbon dioxide are exchanged
who is most likely at risk of tennis elbow?
anyone who flexes, extends, or rotates their forearm excessively or improperly.
Foods low on the Glycemic Index make good pre-exercise foods because they provide a prolonged, sustained entry of glucose into the bloodstream. List a few of these
apples oranges raw carrots
In order to teach a quality group exercise class, an instructor should be able to:
apply the AFAA 5 Questions
Helping clients set appropriate goals is one of the most important things you can do to help them achieve change. What are the two main types of goals?
approach goals avoidance goals
Help your client frame their goals to make them realistic & ________.
appropriate
what should you constantly ask your clients while they are exercising?
are you OK?, do you feel any pain in this exercise?
the resting metabolic rate accounts for how much of daily caloric expenditure?
60-75%
What is the normal RHR?
60-80 BPM
What causes a buildup of ketones in the bloodstream?
A low-carb diet may cause ketones to form from an incomplete breakdown of fat.
Proinflammatory states
High - sensitivity C-reactive protein in blood! Multiple mechanisms that appear to underlie elevation of CRP , including obesity; as excessive adipose tissue release inflammatory cytokines that elicit higher CRP LEVELS
What is dyslipidemia also known as?
High Cholesterol
Frontal Lobe
A portion of the cerebral cortex that contains structures necessary for the planning and control of voluntary movement.
Occipital Lobe
A portion of the cerebral cortex that deals with vision.
Parietal Lobe
A portion of the cerebral cortex that is involved with sensory information.
Dendrites
A portion of the neuron that is responsible for gathering information from other structures.
Define ketosis.
A potentially fatal condition that is caused by a buildup of ketones in the bloodstream.
What is fiber?
A primarily indigestible type of carbohydrate found in fresh fruits, vegetables, & grains.
Insulin
A protein hormone released by the pancreas that helps glucose move out of the blood and into the cells in the body, where the glucose can be used as energy and nourishment.
Elastin
A protein that is found in connective tissue that has elastic properties.
recommendation for COPD
Low intensity short duration 2-3 min Walking is good example
What is the intensity, duration, and example activities of the Aerobic/Oxidate system?
Low to moderate intensity, prolonged time, activities that can be done over and over (walking, jogging, distance swimming and cycling - even used when sleeping, sitting, etc.)
Hematocrit
Measure amount of erythrocytes within blood. Level are slightly higher in men than women, due to the higher testosterone level
Efferent Neurons
Neurons that transmit nerve impulses from the brain or spinal cord to the effector sites such as muscles or glands; also known as motor neurons.
Macronutrients
Nutrients that must be consumed in fairly large amounts and that provide calories.
What holds the highest concentration of water in the body? Muscle or fat tissue?
Muscle
Gluteus Medius
Muscle above the butt and by the hips. Ex - squats, standing rear leg lifts, hip extension (prone hands and knees, elbows to knees), bridges and glute lifts
Define the stretch reflex, it's purpose and when it occurs.
Muscle contraction in response to stretching within the muscle. The purpose is to see if the muscle contractions are too weak. It occurs when the sensory neurons in the muscle communicate with the motoneurons of the target muscle through interneurons in spinal cord without any conscious thought.
Isometric contractions
Muscle contracts but there is no movement, muscle stays the same length Example: curling dumbbell half way & holding it in fixed position
Bipenniform Muscle Fibers
Muscle fibers that are arranged with short, oblique fibers that extend from both sides of a long tendon. An example would be the rectus femoris.
Fast Twitch Fibers
Muscle fibers that can also be characterized by the term type IIA and IIB. These fibers contain fewer capillaries, mitochondria, and myoglobin. These fibers fatigue faster than type I fibers.
What is the sliding filament theory
Muscle shortening. Filaments causing myosin and actin to slide past each other in opposite directions
Musculoskeletal injuries
Muscle strains; fracture; joints dislocation....
Stabilizer
Muscle that assists in performing movement but is not prime mover called secondary mover
Antagonist
Muscle that works (opposite) to the prime mover and reflexively elongates to allow the agonist to contract and move the joint
Antagonist
Muscle that works opposing to prime mover and elongates to allow agonist to contract
Antagonist
Muscles that act in direct opposition to agonists (prime movers).
Agonist
Muscles that are the primary movers in a joint motion; also known as prime movers.
Synergist
Muscles that assist prime movers during functional movement patterns.
general Liability
Cover simple injury- related claim
endomysium
Covered by layer of connective tissue
3 joint actions of pelvic girdle
Anterior pelvic tilt, Posterior pelvic tilt, Lateral pelvic tilt
Why are realistic/relevant goals critical?
Choosing goals that are realistic & appropriate is critical for ensuring the success of your client. Attainable goals set your client up for success.
Motor unit
One motor neuron and all the muscle fibers it stimulates
File for every client includes
Copied of legal form - copies of health evaluation - fitness assessment results - session training logs - any communication that seem relevant
What is the Recommended Dietary Allowance (RDA)?
guidelines put together by the Food and Nutrition Board of the National Academy of Sciences' Institute of Medicine. RDAs apply to vitamins and minerals from food and daily supplements.
Supination
hands upward
Synovial joints
have a small space between the articulating bones that allows for a greater range of motion
fast twitch muscle fibers
have poor aerobic endurance. Used for short duration, high intensity activities and fatigue quickly
Hitting the Wall
having an inadequate supply of glycogen (Carbs) for muscular work. Makes for excessive fatigue and a desire to quit
synarthrosis joints
immovable
what are the 4 most common injuries to the hip and pelvis?
iliotibial band tendonitis, piriformis syndrome, adductor and hamstring strains, and osteoarthritis
Are intrinsically or extrinsically motivated clients more likely to maintain their positive lifestyle behaviors?
intrinsic
what is the difference between intrinsic and extrinsic?
intrinsic is naturally apart of you, and extrinsic is an outside nature or force
Isometric Resistance Training
involves contracting a muscle in a held position, usually against a wall, weight machine, or against another part of the body
barriers to exercise
lack of access to exercise, expense of exercise, depression and lethargy, multiple health problems, fear of injury, history of sedentary lifestyle
Ischemia
lack of adequate blood flow to the heart muscle
Ischemia
lack of blood flow
What is the primary strategy for clients with high cholesterol?
lower LDL levels decrease obesity increase physical activity
what are some things that soluble fiber does for the body?
lower blood cholesterol levels and slow the entry of glucose into the bloodstream
monounsaturated fats have been shown to do what to cholesterol levels?
lower levels of LDL cholesterol without affecting the beneficial HDL cholesterol
A multi-joint exercise that utilizes the gluteus maximus and hamstrings is a:
lunge
Prone
lying face down
Supine
lying on the spine
Triglycerides
main type of fat found in the diet and in adipose tissue. Desirable serum levels are under 150 mg/dl
what are some sources of omega-3 fatty acids?
mainly fish... especially mackerel, halibut, salmon, tuna, and whitefish
Where can you find insoluble fiber?
mainly in whole grains & on the outside of seeds, fruits, & legumes
When flexing from the hips in a standing position, the back should:
maintain nuetral alignment.
Isokinetic Resistance
maintains constant muscle tension at a steady speed or velocity
what are the 2 groups of minerals?
major and minor
What two ways can minerals be classified
major or minor
what do you need to do if your working with a client with high cholesterol?
make certain that they are working with a physician to manage the risk factor for coronary heart disease
when selecting and preparing meat, poultry, dry beans, and milk or milk products what should you do?
make choices that are lean, low in fat, or fat-free
with mega doses of which vitamins has toxicity be reported?
mega doses of B6 and vitamin C
Physiologic Components of Physical Fitness
metabolic fitness (blood pressure measurements, cholesterol levels, blood glucose levels, etc.), morphologic fitness (body fat distribution, circumferences, etc.), and bone integrity
Circumduction
movement in a 360 degree circle (shoulders and hips)
Circumduction
movement in which an extremity describes a circle (360 degrees)
A method for improving muscular strength and endurance would be __________ training.
multi-joint
what holds the highest concentration of water in the body?
muscle (fat holds some of the lowest amounts)
Isokinetic
muscle action performed on special equipment in which speed is controlled, and any force applied against the machine results in an equal reaction force
Isokinetic
muscle actions performed on special equipment in which speed is controlled
Isotoni or Dynamic
muscle actions that are not held, but that have movement
The Aerobics and Fitness Association of America (AFAA) recommends that ____________ be incorporated within the warm-up portion of the class.
movement rehersal
what are some serious consequences of dehydration?
muscle cramping, fainting, heat exhaustion, and heat stroke
list 7 intrinsic risk factors.
muscle imbalance, previous injury, obesity, joint laxity, poor core stability, inflexibility, and leg-length discrepancies
what are some causes of patellofemoral syndrome?
muscle imbalances in the knee, trauma, immobilization, and excessive foot pronation,
Concentric contraction
muscle shortens and does work
Concentric contraction
muscle shortens and does work! Bicep curl exercise!!
eccentric contraction
muscle tension diminishes and muscle lengthens as the load moves Lowering the weight
Supination
movement that turns the palm up Rotation movement at radioulnar joint in wrist
Skeletal muscle (striated muscle)
muscle tissue that causes joint movement and is under voluntary control
Eversion
moving the sole of the foot outward at the ankle
Stabilizers
muscles that maintain the joint in a still position. They help prevent undesired or unnecessary movement
what are some factors that can lead to forward head posture?
muscular imbalance, poor body awareness, poor pelvic and lumbar spine posture, and activities that require leaning forward for extended periods of time
what are some reasons why people get achilles tendinitis?
poor body mechanics, poorly cushioned shoes, excessive hill running, sudden stops and starts like in basketball, and forceful eccentric loading as in improperly performed lunges
what minerals are important for recovery after prolonged exercise (more than 2 hours)?
potassium, calcium, and sodium.... (sources are potatoes, low fat yogurt, bananas, and orange juice
A food, such as _________, represent(s) a complete source of protien.
poultry
Because speed is used to increase resistance, water is also an effective modality for __________ training.
power
The explosive aspect of strength defines muscle:
power
Prevention
practice of behaviors that minimize the risk of lifestyle related diseases and disabilities
Carbohydrate Loading
pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen
what is a sprain?
something caused by a severe stress, stretch, or tear of soft tissues such as ligaments or joint capsules
Specificity
specific adaptions in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed
what type of fluid is recommended for exercise lasting more than 1 hour?
sports drinks with proper amounts of carbs and electrolytes
a combination of dietary changes, exercise, and behavior modifications is recommended for who?
those who want to lose weight
Contraindications
factors that prevent the use of a drug or treatment
Fascia
fibrous connective tissue that forms sheaths for individual muscle
Fascia
fibrous connective tissue that forms sheaths for individual muscles.
what are some of the things the body needs water for?
fluid in blood transports glucose to working muscles and carries away metabolic by-products, fluid in urine eliminates metabolic waste products, fluid in sweat dissipates heat through the skin
Appendicular Skeleton
forms the extremities and is composed of the shoulder girdle, arm bones, pelvic girdle, and leg bones, , the portion of the skeleton that attaches to the axial skeleton and has the limbs attached to it
Cardiac Muscle
forms the walls of the heart
what are 2 sources of vitamin D?
fortified milk and cereal products
what are some other symptoms of bulimia nervosa?
frequent vomiting, damage to throat, bursting blood vessels in eyes, loss of tooth enamel, and excessive concern with physical appearance
why might someone have excessive lordosis or excessive kyphosis?
from having muscles that are too tight and/or too weak
what are some sources of incomplete proteins?
from plants (fruits, vegetables, and grains)
Soluble fiber
fruits, vegetables, seeds, brown rice, barley and oats. Appears to lower blood cholesterol levels and retard the entry of glucose into the bloodstream
Where can you find soluble fiber?
fruits, vegetables, seeds, brown rice, barley, & oats
where is soluble fiber found?
fruits, vegetables, seeds, brown rice, barley, and oats
First Class Lever
fulcrum is in between the applied force and resistance. example = see-saw
Second Class Lever
fulcrum or axis is at the end of the lever, resistance is in the middle, applied force at the opposite end. example = wheelbarrow
Distal
further from the trunk, situated farthest from point of attachment or origin, as of a limb or bone
Sacral Spine
fused to form the sacrum
What factors affect the resting metabolic rate (RMR)?
gender, age, height, air temperature, physical activity
what are some other factors that can affect someone resting metabolic rate?
gender, height, age, and air temperature
what is the sole source of energy for the brain under normal circumstances?
glucose, the end rustle of carbohydrate digestion
What are high-density liporoteins (HDLs)?
good blood cholesterol, help to remove plaque from the arterial walls, returning it to the liver for eventual excretion from the body
meniscus (cartilage) tears in the the knee are caused by what?
traumatic blows, rotary forces, and by bending and straightening the knee too far
A push-up works the pectoral muscles, anterior deltoids, and the:
triceps
In a push-up the ________ muscles extend the elbow and the ________ adducts the humerus to lift the body up against gravity.
triceps; pectoralis major
True or false? Fat is more than twice as fattening as proteins or carbohydrates?
true
in clients over age 50, degenerative changes in the spine resulting from osteoporosis may lead to an increased thoracic flexion (excessive kyphosis) is this true or false?
true
when is the iliotibial band aggravated and likely to be hurt?
when excessive or abnormal rotational movements of the femur and tibia while running or walking
What is hydrogenation?
when manufacturers change the chemical structure of unsaturated fats to make them semi-solid at room temperature. it increases the stability of the product, which increases the shelf life.
what are some signs that someone has patellar tendinitis?
when tenderness is felt at the point where the patellar tendon attaches to the tibia, or at any point around the patella
Zest for Life
when the five dimensions of the total person are fully developed and integrated and optimal well-being is achieved
what is rotator cuff tendinitis or tears?
when the greater tubercle of the humerus fails to properly clear the acromion, wear and tear of the supraspinatus tendon our the subacromial bursa can occur, leading to inflammation and possible eventual tearing
where do you find insoluble fiber?
whole grains, outsides of seeds, fruits, and legumes
Give some examples of whole grains.
whole wheat bread, oatmeal, brown & wild rice, barley
sliding filament theory
widely accepted theory of muscle shortening during contraction, thick & thin filaments slide past one another
Fibromyalgia
widespread pain in joints, muscles, ligaments, heightened pain at "Tender" points
what is an exercise that puts the back in unsupported spinal flexion with rotation and how can you modify it that it will be safe for people with low back pain?
windmills put the back in unsupported spinal flexion with rotation, and you can modify them by placing one hand on the thigh for support
give an example of a muscle/tendon rupture or tear.
with a partial tear, muscle pain is felt when the muscle is stretched or contracted against a resistance. with a complete tear, the muscle is incapable of working
Muscle/Tendon Rupture or Tear
with a partial tear, pain is felt when the muscle is stretched or contracted against resistance. With a complete tear, muscle is incapable of working
determine the intensity for senior people
- health history -assessment results -previous exercise experience
Muscle imbalances
- joint dysfunction - pain - injury
Useful techniques for good communication
- paraphrase -turn talk into action - clarify - mirror - summarized - ask open- ended question
How many alcoholic drinks per day does the AHA suggest for women & men, which may help reduce the risk of CHD.
1 drink per day for women 2 drinks per day for men
Type of stretching
1) static stretching 2) ballistic stretching 3)PNF
Adolescent cence
16-early 20s
Stage 2 hypertension
160/100
how much iron should a woman intake while menstruating?
18mg per day
When beginners exercise ____ or more days per week, & / or for longer than ____ minutes at a time, & / or at intensities greater than 85% of max VO2, increased injury rates & decreased compliance with the exercise program.
5 or more days per week longer than 45 minutes at a time
transtheorectical model
5 stages in the change process, precontemplation, contemplation, preparation, action, maintenance
how much vitamin D should be consumed daily?
5 ug a day for those under the age of 50, 10 ug a day for people 50-70, and 15 ug a day for people over 70
Lumbar Spine
5 vertebrae, lower back
how many extra grams of protein should a pregnant woman consume a day?
50 grams extra a day during pregnancy. and 20 grams extra a day during lactation
Relative contraindications
1) left main coronary stenosis 2)moderate stenotic valvular heart disease 3)electrolyte abnormalities;
3 axes of rotation
1) mediolateral axis 2)Anteroposterior 3)Longitudinal
Coronal Plane
An imaginary plane that bisects the body to create front and back halves; also known as the frontal plane.
pulmonary diffusion
Ability of blood to extract oxygen frothed alveoli also enhanced! Occurs over periods of time & seen as early as 6 weeks with aerobics training; more evidence over 12 weeks of aerobics training
Muscular Endurance
Ability to exert sub- maximum forces!
Scoliosis
Abnormal curvature of lumbar spine
Scoliosis
Abnormal curvature of spine , lateral or sideways deviation if spine! Abnormal curve of spine in frontal plane
Define Dyslipidemia
Abnormal level of lipids, including cholesterol, triglycerides, or both in the blood
Ligaments
Connected tissue which hold bone together!
Tendon
Dense fibrous connective tissue that forms at the end of a muscle and attaches muscle to bone
Reduce venous returns & compensation
First 5-14 seconds: pressure inside the chest will impede the return of systemic blood to heart; reducing output of heart & decreasing stroke volume First 15-20: when stroke volume has fallen; blood vessels reflexively constrict with some rise in pressure. Cardiac output & blood flow to body remain low; while pulse rates increase
Benefits of a fitness assessment
Establishing the client's current Fitness status, utilizing this information for comparison later, serving as a powerful educational motivational tool, demonstrate your professional prudence and knowledge.
What is the most effective type of CR training for athletes (i.e. football or basketball)?
Fartlek training
multi sclerosis symptoms
Fatigue Weaknesses Loss of balance Coordination Muscular functions Inabilities to tolerate heat
What is the fuel source of the Aerobic/Oxidate Metabolism system?
Fats and Carbs with very small amounts of protein (long, slow and complex system)
Fascia
Fibrous connective tissue that forms sheaths for individual muscles
Ligament
Fibrous tissue that connects bone to bone and provides stability to the joints. Non-elastic, but flexible enough to allow movement. Caution - If over stretched they will NOT return to the original length and can cause injury.
social liberation
Final cognitive process through people realize that increases health & fitness levels
Shoulder latissimus dorsi, teres major, and pectoralis major flexibility
Fly supine, knees comfortably bent, feet flat on the floor, and maintain a neutral spine. Flex both shoulders as for overhead as possible. But civility exist if both arms lie flat over head on or near the floor.
Self- liberation
People discover love for particular exercise or activity & help clients discover activity & rewarding enough to become habits
Supersets
Performing 2 exercise ( with the same muscle group) back to back
Hyperventilation
Increased minutes ventilation relative to metabolic need
Ankle Eversion
Pronation. Arch flattens
Unipenniform Muscle Fiber
Muscle fibers that are arranged with short, oblique fibers that extend from one side of a long tendon. An example would include the tibialis posterior.
Synovial membrane
Secrets synovial fluid, provides nourishment, lubrications and cushioning for joint
Photoreceptors
Sensory receptors that respond to light (vision).
Deltoid
Shoulder muscle. Sample ex - Lateral Raise, Overhead press, bent over fly, supine fly
Axial skeleton
Skull, vertebral column, ribs, sternum
Cartilage
Slippery, smooth and found in movable joints. Helps minimize friction between bony surfaces and lessens the impact of force during movements.
Monounsaturated
Olive; canola; peanut oil & avocado
Supine
On back or spine (face up)
Prone
On stomach (Face down)
Saddle Joint
One bone is shaped as a saddle, the other bone is shaped as the rider; the only example is in the carpometacarpal joint in the thumb.
Actin
One of the two major myofilaments, actin is the "thin" filament that acts along with myosin to produce muscular contraction.
in identifying risk factors
One professional role of a personal fitness trainer is to assist clients:
Hydrostatic underwater weighing
The gold standard of body composition assessment- is the most accurate
Progression
The gradual increase in overload necessary to achieve higher levels of fitness
Explain how increased maximal blood flow improves exercise performance.
The heart pumps more blood each beat, which increases maximal cardiac output.
Maximum Heart Rate
The heart's maximum working capacity. To find maximum heart rate = subtract age from 220 Examples: 220 - 14 = 206
Iliopsoas
The hip flexor and lateral spinal flexor. Constant sitting can leave this muscle tight and then hurt your back. Exercises - squats and lunges
Describe Stage 1: Pre-Contemplation in The Stages of Change Model.
The inactive & not thinking about becoming active stage
Describe Stage 2: Contemplation in The Stages of Change Model.
The inactive & thinking about becoming active stage
Sliding Filament Theory
The proposed process by which the contraction of the filaments within the sarcomere takes place.
Flexibility
The range of motion possible around a joint-specific to each joint and its surrounding muscles.
Epiphyseal Plates
The region of long bone connecting the diaphysis to the epiphysis. It is alayer of subdividing cartilaginous cells in which growth in length of the diaphysis occurs.
Extension Joint Action
The return to neutral from flexion or backward movements. Ex - Tricep extension
Diaphysis
The shaft portion of a long bone.
bioenergenetics
The study of how organisms manage their energy resources.
Endocrine System
The system of glands in the human body that is responsible for producing hormones.
True or false: some suit States may require that blood pressure only be taken by a licensed healthcare provider
True
New My plate initiative
Visually represent the food pyramid showing how much of each nutrient types should eat per meal
What is VO2Max?
Volume of oxygen consumed per min at the cellular level
During the Action phase in The Stages of Change Model, what time period is the most difficult & the most common time to drop out?
The first 6 months
Neuron
The functional unit of the nervous system.
for what type of athlete is it especially important to eat a high carbohydrate diet?
endurance athletes, who exercise aerobically for more than 90 minutes per day.
The purpose of torso stabilization training is to
enhance ability to maintain proper spinal alignment
what poses a greater health risk, fat that is stored in the hips and things or fat carried in the abdomen and upper body?
fat that is stored in the abdomen and upper body
Define triglycerides.
fats & oils that are the main type of fat found in the diet & in adipose tissue
What is an incomplete protein?
generally from plants (i.e. fruits, grains, & vegetables), they lack 1 or more of the essential amino acids
Plyometric Training
involves using the stretch reflex to increase muscle fiber recruitment. (squat jumps, tuck jumps, medicine ball passes)
sarcolemma
muscle cell membrane
biceps
opposing muscles of the triceps
What are vitamins essential for?
optimal health these substances must be ingested in adequate quantities to support proper body function, grown, & repair
Kyphosis, or excessive curvature of the thoracic spine, may be the result of:
osteoporosis
Flexibility can be achieved by stretching to the end range of motion or:
point of tightness
the majority of fats you consume should be what types of fat?
polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils
Fast Twitch Fibers
poor aerobic endurance, short-duration, high-intense activities and fatigue quickly
what are some other causes that are loosely linked to back pain?
poor coping mechanisms, high mental stress, obesity, and smoking
One purpose of the final cool-down phase of an aerobic exercise session is to :
prevent blood pooling
Saturated Fats
primarily from animal sources, butter, whole milk dairy products, meat.
Edema
puffy swelling of tissue from the accumulation of fluid
skeletal system
system that supports and protects the body Axial skeleton & appendicular skeleton
what are some things you can tell/teach your client to help reduce fat in their diets?
tell them to read labels, substitute skinless chicken or fish for some read meat, eat more meatless meals and use vegetables, legumes, and grains as the main meal, select lean meats and eat smaller portions (3-5oz) trim off all visible fat, limit intake of saturated fats, and broil, bake, or boil foods instead of frying, and switch as many fats as possible top the healthier monounsaturated oils such as olive oil and canola oil
what is tennis elbow?
tennis elbow in a tendinitis of the wrist extensor muscles at their attachment to the lateral epicondyle of the humerus
muscular fitness
term used to describe the relationship between Muscular Strength & Muscular Endurance
What are essential amino acids?
the 9 amino acids the body cannot produce
appendicular skeleton
the bones of the arms and legs along with the bones of the pelvis and shoulder area
Central Nervous System(CNS)
the brain and the spinal cord
Define nutrient density.
the concept of eating foods that are very nutritious relative to the number of calories
what is a dislocation?
the displacement of a bony part of a joint that leads to soft tissue damage, pain, inflammation, and muscle spasm
how should moves like upright rows and lateral raises be done to minimize chances of injury?
the elbow should never go higher than the shoulder.it should always be lower during the entire exercise
What is the thermic effect of food?
the increase in resting metabolic rate after eating. roughly equivalent to 10% of the meal's total caloric value.
what is the thermic effect of food?
the increase in the resting metabolic rate after eating and is roughly equivalent to 10% of the meals total caloric value
Define self-efficacy.
the inner confidence that a person has that they will be able to accomplish a task
TIA
transient ischemic attack = stroke like systems without lasting damage
people with osteoporosis should avoid excessive supplementation of what vitamin and why?
vitamin A because its linked to a increased risk of hip fracture
what is important for calcium absorption?
vitamin D
Concentric Muscle Contraction
when the muscle crunches up or shortens. Work done against gravity, external resistance (positive work). Ex - curling up for bicep curl.
what is a major muscle imbalance in the knee that can lead to problems?
when the vests lateralis is stronger than the vests medialis.. quad sets and terminal knee extension are good ways to target the vests medialis
when will someone be able to burn more and more calories?
when they become more fit and are able to exercise longer, harder, and more frequent
Anaerobic Threshold
when work becomes so intense, muscle cells cannot supply the additional energy and rely more on the anaerobic system to produce ATP. At this level, lactic acid begins to accumulate
Leukocytes
white blood cells
Cartilage
white, semi-opaque, fibrous connective tissue that cushions the joints and prevents wear on articular (joint) surfaces
Personal fitness trainers occasionally play the conversationalist role. Describe this role.
You may find yourself engaged in non-exercise related conversation. Many clients are hungry for connection with you, other trainers or instructors, & with other club members.
what is hemochromatosis?
a condition when people intake too much iron
Sacrum
bone formed from five vertebrae fused together near the base of the spinal column
what is bonking?
bonking is used to describe an inadequate supply of glucose to the brain.
Training in water encourages freedom of movement without the fear of falling due to:
bouyancy
Exhalation
breathing out
Response to an acute injury includes:
elevation
Stage 1 hypertension
140-159 or 90-99
Stage 1 hypertension
140-159/90-99
calculate protein needs
1. body weight x .45 =body weight in kg 2. body weight kg x .8
Low glycemic food
Below 55
Where is it recommended that vitamins & minerals come from?
food sources when possible
AFAAs current recommendation for acceptable percent body fat is:
15% for men and 25% for women
The goal of cardiorespiratory stimulus is to burn how many kcal/day?
150-400
Define METS
- Metabolic equivalents - A unit of energy expenditure used by physiologists & cardiologists
Main avenue for promoting business
- advertising through local media - creating company website - supporting local charities
Short term effect of exercise
- increased energy & improved insulin action - increased cardiac output - endorphins released - increased metabolism -stress & anxiety reduction - better sleep
strength training routine
- single set -Multiple set - pyramids - superset - circuits training - split routine Horizontal loading Vertical loading
2 common ways to measure body fat
- skinfold measurements and bioelectric impedance analysis
Extrinsic risk factors
- something you can control
bulimia nervosa complications
-Dehydration, lead to major medical problems; kidney failure -Heart problems; ; an irregular heartbeat & heart failure -Severe tooth decay & gum disease -Absence of period -digestive problems -anxiety & depression - drug & alcohol
binge eating disorder complications
-Depression - suicidal thoughts - insomnia -obesity -HBPressure - type2 diabetes - high cholesterol - gallbladder disease & digestive problem - heart problems - some type of cancer - joints pain
Generally safety guidelines of diabetes
-Know blood sugar level - regulates sugar level by timing workouts sessions in relation to meals & insulin dosage -check blood sugar before & after workout
Fat
-Macronutrients necessary for producing energy -Fatty acids & glucose used during aerobics metabolism - store fat break down it provides 9 calories of energy per g - for insulation; protecting internal organ & transporting fat soluble vitamin
ACSM strength transfer recommendations
-Participating in resistance training exercise program!ACSM recommended that 8-10 exercise for major muscle, at least 1 set for each exercise - 8-12 repetitions per set of exercise on 2 or 3 non consecutive training days per week -- full - range movement which are pain free - moderate speed movement
General recommendations
-stretching muscle - strengthens muscle are weak
Muscle type
-Skeletal - cardiac - smooth ( including: blood vessels,gastrointestinal tract, bladder & uterus
Type of injuries
-acute ( sudden onset) - overuse(repeated micro trauma)
4 exercise principles
1) adaption principles 2) principles of overload 3) principles of progression Specificity principles
Guidelines for using touch
1) ask first 2)gauge necessity 3) explain 4) watch your client 5) be as impersonal as possible 6) use good judgment
3 basic muscle action
1) eccentric contraction 2) isometric contraction 3) concentric contraction
type of exercise
1) flexibility 2) cardiovascular activity 3) resistance training
3 Classification of negligence
1) gross negligence 2) comparative negligence 3) vicarious negligence
Risk of exercise:
1) overuse injuries 2) over-exertion 3)accidents 4) prior health condition & injury
Symptoms of cardiopulmonary disease
1) pain or discomfort in chest; beck , jaw, or back 2) resting dypnea or dizziness 3) nocturnal dyspnea 4) orthopnea 5) ankle edema 6) palpitations 7) claudication 8) heart murmurs 9) unusual fatigue
Three systems of bioenergetic
1) phosphagen system 2) Nonoxididstive systems 3) Oxidative systems
changing behavior
1) pre- contemplation 2) contemplation 3) preparations 4) action 5) maintenance 6) termination
3 basic information pathways
1) visual 2) auditory 3) kinesthetic
3 body planes
1)Sagittal 2)transverse 3)Frontal(coronal)
3 types of muscle fibers
1)Type I 2)Types IIB 3)Types IIA
3 types of learners
1)Visual 2)Auditory 3)kinesthetic
3 types of stretch
1)ballistics (Dynamics) stretching 2)active stretching 3)passive stretching
3 exercise approaches
1)body weight 2) resistance machine 3) free weights
Repetition is made up of 3 distinct phrases
1)concentric phrases 2) transition or peak 3) eccentric phrases
Anatomical directions
1)proximal 2)distal 3) superior 4) inferior 5) Anterior 6)posterior 7) medial 8) lateral
Key constructs of SCT
1)reinforcements 2) Observational learning 3) self- efficacy
List the 4 ACSM guidelines you must take into account in order to progress from moderate to vigorous activity.
1. Duration (20-60 mins of continuous aerobic activity or several 10 min bouts accumulated throughout the day) 2. Frequency (3-5 days/week, or 4-5adys/week for weight reduction purposes) 3. Progression Stages
Types of cardinal planes (3)
1. Horizontal 2. Frontal 3. Sagittal
List the 4 major areas to consider when determining intensity of CR programming.
1. Risk factors &/or orthopedic limitations 2. Level of fitness 3. Goals 4. Level of motivation
Muscle Fiber Types
1. Slow twitch (type I) 2. Fast twitch (type II)
Gaining weight may be a priority for some clients. List six tips for healthful weight gain.
1. consistently eat three hearty meals per day. make mealtime a priority. 2. consistently eat larger than normal portions. 3. eat an extra snack before bedtime. pay attention to mid-morning & mid-afternoon snacks as well. 4. select higher calorie foods. 5. drink lots of juice & milk instead of water. 6. perform resistance training exercises to build muscle.
List the 3 components of caloric expenditure.
1. resting metabolic rate 2. energy expended with exertion 3. the thermic effect of food
how much fiber should you consume a day?
14 grams for every 1000 calories consumed
What is Moderate Risk Stratification?
2 or more risk factors & no symptoms
How many burned kcal/week is recommended for optimal weight control?
2,000
Infancy
3 weeks - 1 year
what temperature should fluids be?
59-72 degrees
Collagen
A protein that is found in connective tissue that provides tensile strength. Collagen, unlike elastin, is not very elastic.
Fat-soluble vitamins are toxic when taken in high doses. List the 4 fat-soluble vitamins.
A D E K
muscle tissue
A body tissue that contracts or shortens, making body parts move. 1)skeletal muscle 2) striated muscle 3) tendon
Sarcolemma
A plasma membrane that surrounds muscle fibers.
What may follow a cool down?
An additional period of stretching for flexibility may follow
Cardiovascular training
An aerobics activity had many benefits; decrease obesity; hypertension; type 2 diabetes; depression! Increase immunity
Quadrilateral Muscle Fiber
An arrangement of muscle fibers that is usually flat and four-sided. An example would include the rhomboid.
Subtalar Joint
Ankle eversion and Ankle inversion
Anthroid
Apple shape
high glycemic foods
Assigned ranking of 70-100
water soluble vitamins
B and C! D,E & K
In dyslipidemia, what is low density lipoprotein (LDL)?
Bad cholesterol +=130mg/dl
Ligament
Band of fibrous tissue that connects bone to bone
sarcomere
Basic functional unit of myofibrils
Anaerobic (without oxygen)pathway
Because oxygen isn't required for ATP production.instead, this system uses carbohydrates (glucose & glycogen) for ATP production Also; lactic acid systems
What are 6 strategies for optimal well being
Become fit, become active, eat proper, don't smoke, minimize stress, practice self care
3 situations when u may recommend physicians clearance or supervision before or during exercise
Been hospitalized recently, acute joint or muscle injury, on prescription meds
Minimal training for senior
Begin with minimal resistance; machines are preferable to free weights
Inferior
Below or the lower half of the body
Flexion Joint Action
Bending of a joint between 2 bones that decreases the angle between the 2 bones. All flexion movments are forward, except the knee. Ex - Elbow flexion - bicep curl
visual learners
Benefits the most from visual aids!
Fibrocartilaginous
Between each vertebrae are intervertebral disks. These disks are flat & round & composed of fibrocartilaginous tissue! This tissue is strong & tough; allow slightly movement
Hamstrings
Biceps Femoris, Semitendinosus, Semimembranosus
3 muscles of hamstring
Biceps femoris, semitendinosus, semimembrasus
Atherogenic dyslipidemia
Blood fat disorder, high triglycerides & low high- density lipid(HDL) cholesterol; fasting blood triglycerides greater than 40 mg/dl is or equal 150 mg/dl !!! Men: less than 40 mg/dl. Women: less than 50 mg/ dl
shunting
Blood is shunted away from vital( visceral) organ of body to exercising muscle. As exercise increases, vasoconstriction ( narrowing of blood vessels) take place in arterioles within visceral organ
Veins
Blood vessels that carry blood back to the heart
Adaptation principles
Body has fantastic ability to adjust to increase or decrease physical demand. Learn muscle coordination & develop sports- specify skill; such as batting, Swimming & easy to perform! Practicing skills or activity repeatedly makes it second- nature
Parkinson's disease(PD)
Body manufacturers neurotransmitter Dopamine depressed skeletal muscle twitch Progressive lost Leading to loss of motor control Condition results in: Tremors Rigidity Postural instability
Gastrocnemius
Calf muscle. Ex - heel raises or seated ankle flex using tubing
Responding to choking
Call 911 Support person & lean them forward Render 5 back blowed with heel of your hand
What is the body's main source of energy?
Carbohydrates
kyphosis
Curvature is excessive outward of spinal that causes hunching of back! Curve in the thoracic & sacral region
length-tension relationship
Correlation between length of muscle & how much tension that muscle can generate.
Flexion
Decreases the angle of a joint
List activities that rely primarily on the aerobic system
Daily living, sleeping, low-moderate activity
Progressive principles
Desired level of overload that should be achieved in optimal amount of time
emphysema
Deterioration of alveoli Alveoli allows for gas exchange
hyperpnea (hyperventilation)
Disproportionate rise in minutes ventilation relative to an increase in metabolic level
perimysium
Each muscle contains bundles Or fascicles that surrounding by layers of tissue
Muscle classifications
Each muscle produces an action to proximal & distal end of bone!2 opposing muscle groups: agonist & antagonist
Elevation
Elevate injured area above levels if the Heart. Pillow can be used to help elevate an injured limb
6 dimensions of wellness
Emotional, Social, Intellectual, Spiritual, Physical, Occupational
EPOC
Excess Post-exercise oxygen consumption. Sprinting up flight of stairs only to stand still and still be breathing heavily
Questions that are helpful during Initial interview
Exercise and activity quiz, nutritional and weight profile,self-assessment quiz
Capillaries
Extremely small; allows for exchange of nutrients & gases within tissues
Bradycardia symptoms
Fainting Dizziness Light headed ness Fatigue Shortness of breath
Stroke client
Follow recommendation listed for training hypertension Do not exceed limits of your expertise
diarthrosis
Freely movable joints
A training variable that should be considered when designing an exercise program is
Frequency
FITT Principle What does it stand for? Describe each element of FITT.
Frequency (recommended 3-5 days / week) Intensity (40-85% HRR or 64-94% max HR) Time/Duration (20-60 mins or several 10 min bouts) Type/Mode -Type: Any activity that uses large muscle groups, is maintained continously, & is rhythmic & aerobic in nature - Mode: Type of activity used for cardiorespiratory improvement -Type/Mode includes walking, running, cycling, swimming, stepping, rowing, skiing, etc.
Anterior
Front
Diagram of a simple lever with a fulcrum (1st Class)
Level - Resistance (weight or gravity) Effort - Applied Force (Your action)
beta oxidation
Getting ready for second component in aerobic system process which results in conversion into acetyl CoA
In dyslipidemia, what is high density lipoprotein (HDL)?
Good cholesterol +=40mg/dl
Metacarpals
Hand bones. 5 bones numbered from 1-5, medial to lateral
Sclerosis
Hardening of -multiple sites along axon of nerve harden Myelin sheath
Passive communicator
Has strong feelings but repress them Doesn't think p
3rd class level
Has the axis at one end but now applied force is in the middle and resistance at the end( hammering a nail)
Myocardial infarction (MI)
Heart attack (lack of blood flow)
4
How many calories are in 1 gram of carbohydrate?
9
How many calories are in 1 gram of fat?
4
How many calories are in 1 gram of protein?
6
How many components are associated with a Fitness Assessment?
8
How many risk factors are associated with the ACSM Atherosclerotic Cardiovascular Disease Risk Factors?
phosphagen system
If the activity can be sustained for no more than 15-20 seconds then the _____ is the primary source of energy
When should u recommend a physicians clearance before Initiating an exercise program
If there is 2 or more risk factors for cardiovascular disease, symptoms of pulmonary or metabolic disease including diabetes
larger
In general, the ______ muscles are worked first
use visualization
In wellness, a physical method used to break the stress/tension cycle is to:
Prothrombic state
Increase fibrinogen or plasminogen activator inhibitors (-1) in blood. Fibrinogen; an acute- phase reactants similar to CRP , rise in response to high- cytokines state
Initial pressure rise
Increase inside the chests, forcing blood out of pulmonary circulation & into left atrium. This cause mild rise in stroke volume
Which activity utilizes the aerobic energy system?
Indoor cycling
Golfer's Elbow
Inflammation and pain of the flexor and pronator muscles of the forearm where their tendons originate on the medial epicondyle of the humerus; Epicondylitis
Components of effective feedback
Informational rather than controlling Based on performance standards Specific & immediate
What legal documents should always be administered by personal trainers
Informed consent: warning of potential risks
Erector Spinae
Inner back muscle that runs along the spine. Ex - Prone spinal extension, supermans, swim (opposite arm and leg lifts)
Diabetes Type 1
Insulin dependent diabetes mellitus. (IDDM)-not enough insulin
Counter conditioning
Involved replacement
epimysium
Is covered by connective tissue surrounding entire muscle!
lactic acid systems
Is produced when carbohydrates are broken down without the use of oxygen. Lactic acids Or lactate; accumulates in muscle & contribute to
Which type of muscle contraction (also referred to as muscle action) does not require the muscle to change length when exerted against a fixed resistance?
Isometric
Explain how the new USDA Food Guide Pyramid is different.
It adjusts the number of carbohydrate servings needed per day to an individual's age, activity level, & total calories consumed per day.
Musculoskeletal injuries including
Joint dislocation
Synovial Joints
Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body.
Myosin
Large protein , usually called the thick filament, is involved with muscle contractions
Prone
Laying face down
Hamstring flexibility
Lie Supine and lift one leg straight up while keeping the other press flat to the floor, testing hamstring flexibility is the ability to lift a leg to a 90-degree angle or to a vertical position without straining- assess both legs
muscle spindle
Lie parallel to the muscle fibers; detect changes in muscle length and speed
Quadricep flexibility
Lie prone with knees together. With right hand, gently pull right heel directly to middle of right buttock. Heel should comfortably touch buttock for passing flexibility
function of Golgi tendon organ
Located in tendon. Proprioceptor that protects the muscle from excessive shortening and lengthening. It senses tension caused by muscular contraction or extreme stretches
Vastus Intermedius
Located under the rectus femoris and part of the quadriceps group. Ex exercises - squats, lunges, standing knee lifts, seated leg lifts, leg presses, wall sit
Supine
Lying on one's back.
Tran- fatty acids
Man- made: unsaturated fats processed to be semi- solid at room temperature - originally done to keep fat from spolling - saturated fat by increasing LDL cholesterol & decrease good HDL
Risk management
Managing yourself & your business in such way to reduce risk of being sued
Micro
Milligrams or micrograms
What 2 fats do unsaturated fats include?
Monounsaturated Fats Polyunsaturated Fats
Triceps
Opposite of biceps on back of arm. Primary mover for elbow extension. Ex - Overhead extensions, kickbacks, dips, pushups, standing bicep press downs, etc
Target population
Patients with suspected coronary heart disease; athletes participating in sports with an emphasis on aerobics endurance; individual have mentioned experience chest pains; difficult breathing; accelerates heart rate!
active listening
Paying close attention to what someone is saying and communicating Using open body language Allowing pause after speaker is finished Paraphrasing what speaker has said
Gynoid
Pear shaped distribution of obesity
cardiac cycle
Period of time between the onset of atrial contraction and ventricular relaxation
Hyperglycemia
Person has high blood sugar! Exceed 200 mg/dl
Anaerobic threshold
Point at which exercise where work becomes so intense that the muscle can't produce additional energy aerobically so it begins to rely on anaerobic glycolytic system to produce ATP
Osteoporosis
Porous bones, loss of density Condition of abnormal reduced bone density
Near - infrared interactance
Portable, easy to use device, the standard error of estimate is high
Side effects of diuretic
Postural hypertension
A warm-up is the __________ period for a specific workout.
Preparation
Moderate glycemic food
Ranking 55-69
Excessive Post-Oxygen Consumption (EPOC)
Recovery period of increased oxygen consumption is thought to be the payback for the oxygen deficit that occurred in warm up. Refers to the oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery.
Venous return
Returns blood back to the heart
reinforcement management
Reward good behavior
bioelectrical impedance analysis(BIA)
Safe, low- level current ! Calculate total body water, patients lies on testing table & electrodes are attached to hand & feet
Excessive lordosis swayback assessment
Sand and normal alignment with shoulders and hips against the wall, feet hip-width apart, and heels 1 inch from the wall. Have client relax, breathe normally, and avoid consciously pressing low back to wall.
Scapular adduction is commonly referred to as?
Scapular retraction
Tibia
Shin bone. On medial side of the leg. Bears most of the weight
Concentric
Shortening contraction of a muscle as it develops tension against resistance
Concentric contraction
Shortening of muscle Typically when lifting the weights
Resistance-training program
Should be performed at least 2 days a week for 45-60 minutes! 3 sets of 12-15 repetitions with 30 seconds rest interval! Tempo should be moderate level & number of exercise should range between 7-9
What benefits does smoking cessation offer?
Smoking cessation helps to prevent heart disease, cancer, emphysema, osteoporosis, and back problems.
Remodeling
The process of resorption and formation of bone.
trachea
Windpipe! C- shaped
What is the definition of a good goal?
a goal that holds a challenge but is nevertheless attainable
Lordosis
abnormal anterior curvature of the lumbar spine (sway-back condition)
when would juice be preferred to water?
after prolonged exercise (90 minutes or more)
Approach goals yield more positive results than avoidance goals. Why?
because positive outcomes are emphasized, often yielding happy memories
Posterior
back
gliding joint
back and forth movement or twisting motion (and ankles)
What are low-density lipoproteins (LDLs)?
bad blood cholesterol, deliver plaque to the arterial walls, causing plaque build-up & increasing atherosclerosis & risk of heart disease
what are some foods high on the GI scale?
bagels, pasta, raisins, and baked potatoes
Ligament
band of fibrous tissue that connects bone to bone and provides joint stability.
A danger sign of exercise is:
breathlessness
what color should the urine be?
clear and copious
Carpal Tunnel Syndrome
caused by mechanical compression, which results in reduced blood flow to the median nerve
Advanced stages of heat exhaustion may lead to a:
coma
A skill-related component of physical fitness is:
coordination
Prediabetes
fasting plasma glucose >100 mg
what are 3 sources of calcium?
dairy products, kale, and broccoli
Visual Cue
demonstrating a move
what can insulin resistance lead to?
diabetes especially in those who are obese
How do you figure the percent of calories coming from fat?
divide the total calories per serving into the number of calories from fat
Polyunsaturated Fat
divided into omega-6 vegetable oils and omega-3 fish oils.
Sarcomere
each section of a myofibril in muscle
what is in complex carbohydrates?
glucose, fiber, and many other nutrients
Pronation
hands downward
why do many athletes consume far too much protein?
in hopes of better performance
what are some ways to decrease LDL cholesterol levels?
increase soluble fiber intake, soy protein, and decreasing bodyweight
Hyperemia
increased blood flow to the working muscle of body.As exercise increases; does delivery of oxygen & nutrients to muscle.this increase the removal of waste products such as lactate & carbon dioxide
What is a high fat diet linked to?
increased risk of heart disease cancer diabetes major contributor to obesity & all its associated illnesses
what does hydrogenation do to the fat?
increases the stability of the fat, which increases shelf life
Overload Principle
increasing the intensity (resistance), frequency, or duration of the training above the levels normally expected
what takes longer to heal, muscles or ligaments?
ligaments
Correct standing alignment includes the pelvis in a/an:
neutral position
Rest
reduce or stop using the injured areas for 48 hrs. Leg injuries may require complete rest
Lateral Rotation
rotate outward, away from the midline (Supination)
Scapulae
shoulder blades
Sprain
usually caused by a severe s tress, stretch or tear of the soft tissues such as ligaments or joint capsules
tricuspid valve
valve between the right atrium and the right ventricle
bicuspid (mitral) valve
valve located between the left atrium and ventricle; consists of two flaps of tissue
What activity is considered between a 3-5 on the revised RPE scale?
walk or light jog
what are some exercises that can be helpful in reducing the stiffness in a knee with osteoarthritis?
walking, cycling, and water aerobics
Lordosis is associated with an anterior tilt of the pelvis, and may be a result of:
weak abdominals
Hip Abductors
works the muscles on the outer part of the upper thigh muscles, A muscle that draws a body part away from the midline or axis of the body.
should you drink water during exercise?
yes
option for prior activity forms
- medical history form - physical activity readiness questionnaire (PARQ) - informed consent form - medical release form
Key component for informed consent form:
- names of health fitness business - clearly list programs objective, benefits & risk - specify whether or not physician 's consents is required to start training programs or its clients' responsibility to do so on their own
Nutrition & exercise recommendations
- normal person should intake no more than 2000 calories per day & exercise at least 150 week - 20-30 minutes per day.
Knee recap
- practice proper knee mechanics - avoid knee hyperextended; deep knee flexion - knee torque - keep lower body muscle flexible & strong- pay special attention to strengthen Bastia medialis - practice open & close kinetic chain exercise
List the 3 elements of the Release of Liability Form (Exercise Waiver)
1. Limits liability 2. Not valid in all states 3. May not protect a trainer if harm is caused by negligence
What are the 3 levels of ACSM Risk Stratification?
1. Low Risk 2. Moderate Risk 3. High Risk
Karvonen Formula
1. MHR: 220-age 2. HRR: MHR - RHR 3. (HRR x % Intensity) + RHR
Name 4 other reasons to have clients obtain a physician's clearnce
1. Recent hospitalization 2. Chronic or acute muscle or joint injuries 3. Prescription medications for anything 4. Clients with asthma, epilepsy, multiple sclerosis, or other diseases
stroke volume
The amount of blood ejected from the heart in one contraction. Stroke volume at rest 70 ml
Stroke Volume
The amount of blood pumped per beat. The volume of blood ejected by each ventricle of the heart during a single pump. A healthy heart can pump much more blood than an unhealthy one. Healthier and fit people have an increased amount of this and subsequently a lowered resting HR.
Cardiac Output
The amount of blood pumped per min. At rest 5 liters per min. Very fit aerobic athletes can pump as much as 25-30 liters through their bodies per min.
Stroke volume
The amount of blood pumped with each beat
Venous Return
The amount of blood returned to the heart by the veins
Muscular Strength
The amount of force a muscle can exert
Muscular Strength
The amount of force a muscle can exert against a resistance Consist progressive approach, muscle adapt quickly, need to consistently challenged
how long does the body need to adapt before progressive overload is applied?
2-3 weeks
Pressure Release
20-30 seconds: pressure on chest is released, pulmonary vessel & aorta re-expand , decreasing left ventricular returns & increasing aortic volume, which causes further initial slightly fall in stroke volume! Venous blood can once more enter chest & heart ; & cardiac output begins to increase
What percentage of daily caloric output does energy expended with exertion account for?
20-30%
If an individual's training workload for muscular strength and/or endurance is discontinued, a reduction in muscle fitness may occur after _________ month(s).
3
Low Back Pain & How to Prevent
80% of adults will have low back / stand with proper posture / use proper lifting techniques / sit tall when at the desk and when driving
How many calories are in 1 gram of fat?
9
how many calories are in 1 gram of fat?
9 calories
Irregular Bones
A classification of bone that has its own unique shape and function, which does not fit the characteristics of the other categories. Examples include the vertebrae and pelvic bones.
Flat Bones
A classification of bone that is involved in protection and provides attachment sites for muscles. Examples include the sternum and scapulae.
Temporal Lobe
A portion of the cerebral cortex that deals with hearing.
cystic fibrosis
An inherited life-threatening disorder that damages the lungs and digestive system. Age & occupational exposure to dust & chemicals are key risk factors
leg press
What is one example of a closed kinetic chain exercise?
Fiber
What is the primary indigestible type of carbohydrate found in fresh fruits, vegetables and grains?
Exercise
What is the term that is defined by incorporating skill-related, health-related, and physiologic components?
Why are ballistic movements dangerous?
When jerky bouncing movements are used it forces a muscle farther than its limits.
Resting Metabolic Rate
accounts for 60-75% of daily expenditure and is higher in individuals with a high percentage of lean body mass
What percentage of daily caloric expenditure does resting metabolic rate (RMR) account for?
accounts for about 60-75% of daily caloric expenditure it is higher in individuals with a high percentage of lean body mass (fat-free mass)
Edema
accumulation of fluid in extracellular spaces
what are some of the most common ankle and foot injuries?
achilles tendinitis, ankle sprains, plantar fasciitis, and matatarsilgia
A motivational technique called ________ is used to sustain a Type B participant for lifelong exercise adherence.
acknowledgment
Female Athlete Triad
amenorrhea, osteoporosis, and eating disorders; when left untreated they damage the musculoskeletal and reproductive systems
Residual lung volume
amount of air remaining in the lungs after a complete and total forced exhale
Forced vital capacity
amount of air that can be forcefully exhaled after a maximal inahle
Osteoarthritis
aka degenerative joint disease / leading cause of disability in the US / the erosion of articular cartilage usually resulting from mechanical join stress or trauma
Myocardial Infarction
aka heart attack; complete blockage of blood to the heart muscle.
Hypertension
aka high blood pressure; greater than or equal to 140/90
Karvonen formula
aka max heart rate reserve method; training HR = max HR - resting HR X target intensity (40/50-85%) + resting HR
What activity is considered between a 9-10 on the revised RPE scale?
all out sprint
Joint tissue
allow for joint stability movement and protection
Diastolic pressure
amount of pressure still remaining against the arterial walls as the heart relaxes before the next contraction
anorexia nervosa
an eating disorder characterized by a false perception of body appearance
Bulimia Nervosa
an eating disorder characterized by episodes of overeating, usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive exercise
Anorexia Nervosa
an eating disorder in which a normal-weight person (usually an adolescent female) diets and becomes significantly (15 percent or more) underweight, yet, still feeling fat, continues to starve.
isometric exercise
an exercise in which muscles contract but very little body movement takes place Muscle contraction without shortening or changes in distance between the origin & insertion
When working with participants diagnosed with asthma, instructors should allow for __________ and:
an extended warm-up; cool-down.
What is fat in food?
an important component of a healthy diet. necessary for producing energy, transporting fat-soluble vitamins, protecting internal organs, providing insulation, maintaining healthy skin & hair, & for supplying the essential fat, linoleic acid.
what is patellar tendinitis?
an inflammation of the distal patellar tendon due to repetitive stress
Proper Diet (as defined by USDA and Health and Human Services)
consume a variety of nutrient dense food / limit intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol / keep fat at 20-35% of daily caloric intake / consume less than 2,300 mg. of sodium / consume 3 or more ounce equivalents of whole grain products per day / consume 3 cups per day of fat-free or low-fat milk
what is important for the management of metabolic syndrome?
following nutrition recommendations for diabetes and coronary heart disease
it is recommended that vitamins come from where?
food sources
what is nutrient density?
foods that are very nutritious relative to the number of calories they contain
how is binge-eating disorder characterized?
eating when not hungry, eating alone, feelings of guilt or disgust, rapid eating, and no purging type behaviors are used to prevent weight gain
Hinge joints
elbow and knee
ACSM and AHA Recommendations for Physical Activity
healthy adults 18-65 need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days per week or vigorous activity for a minimum of 20 minutes three days per week
Three Major Cardiovascular Disorders
heart attack, stroke, and hypertension
having a high serum HDL level of 60 mg/dl or move provides protection from what disease?
heart disease
Pre-exhaustion
exercises that isolate large muscles first, prior to exercises that work both large and small muscles simultaneously
Concentric Training
exerting more force than is placed on it, results in shortening of muscle
Muscle Power
explosive aspect of strength, is the product of strength and speed of movement
Erector Spinae
extends the back, provides resistance and helps us bend over at the waist
Dynamic Constant Resistance
external resistance or weight that does not vary through the range of motion
What is excess post-oxygen consumption (EPOC)?
extra calories expended during recovery
what are the 2 major mechanisms of shoulder injury?
extreme horizontal shoulder abduction while in external rotation, and internal rotation while abducting the shoulder joint, muscle imbalances in the shoulder
What is excess protein in the body usually turned into?
fat
excess protein in the body is turned into what?
fat
What two groups do vitamins fall into?
fat soluble & water soluble
what are the 2 groups of vitamins?
fat soluble and water soluble
closed kinetic chain
feet stationary but able to move upper body. Touching a nonmovable surface-distal end stationary proximal end moves
Fusiform muscle
fibers are arranged parallel to the line of pull, usually in a spindle shape, tapering at each end (biceps brachialis)
Proprioceptive Neuromuscular Facilitation
flexibility technique that promotes or hastens the neuromuscular response through stimulation of the proprioceptors
Frank-Starling law
Amount of blood left in each ventricle after heart muscle relax (EDV) will affect the SV; because large amount of blood left in each ventricle after every contraction creates greater stretch on the heart muscle. Normal EDV around 125 ml
End- diastolic volume (EDV)
Amount of blood left in each ventricle after heart muscle relaxes (diastolic) during cardiac cycle
Define Diastolic Blood Pressure
Amount of pressure on the artery wall between contractions
Define Systolic Blood Pressure
Amount of pressure on the artery wall during contractions
Acidosis
The accumulation of excessive hydrogen that causes increased acidity of the blood and muscle.
what should you do if you have a client that has an eating disorder?
be supportive and non-judgmental, try to build a bond of trust so that they are more receptive to your suggestions for help
when eating high glycemic carbs after exercise for refueling what is it important to remember?
be sure to limit or omit fats like butter or cream cheese on these carbs as fat slows down the release of sugar into the bloodstream
why are female athletes at special risk for iron deficiency?
because iron is lost during menstruation
why is applying ice to an injured area a good idea?
because it decreases swelling, it produces numbness and pain relief, and decreases muscle spasms
why do ankle sprains have a high rate of reoccurrence?
because of the permanently over stretched ligaments of the lateral side of the ankle
Why do avoidance goals often yield less positive results than approach goals?
because they may result in more anxiety depression, & less enjoyment, even if the goal is achieved
why are foods low on the GI scale good pre-exercise meals?
because they provide a prolonged, sustained entry of glucose into the bloodstream.
how can tight hamstrings contribute to low back pain?
because tight hamstrings inhibit proper body mechanics... because its hard to sit correctly or lift object correctly when the hamstrings and contracted
Seven Strategies for Well Being
become fit, become active, prevent obesity, eat a proper diet, cease smoking, minimize stress, and practice self-care
what are some reasons why people may have excessive lordosis?
being obese, pregnant, having weak abdominals, and poor body awareness
Inferior
below. Towards feet
what critical role does potassium play in the body?
blood pressure regulation
Two atherosclerotic cardiovascular disease risk factors improved by regular participation in physical activity are _______ and:
blood pressure: total serum cholesterol
Glucose
blood sugar that comes from carbohydrates
Give some examples of naturally occurring carbohydrates loaded with nutrients.
blueberries, whole wheat bread, whole wheat spaghetti, broccoli, red peppers, spinach, oatmeal, & oranges
what are some examples of naturally occurring carbs loaded with nutrients?
blueberries, whole wheat bread, whole wheat spegatti, broccoli, red peppers, spinach, oatmeal, and oranges
Physical Activity (ACSM definition)
bodily movement that is produced by the contraction of skeletal muscle that substantially increased energy exependiture
A probable cause of common injuries associated with group exercise classes may be:
body mechanics
Glucose
body's usable form of carbohydrate
Glycemic Load
calculated by multiplying the grams of carbohydrates by the glycemic index
Nutrition Density
concept of eating foods that are very nutritious relative to the number of calories
Preipheral Artery Disease
condition of atherosclerosis in the extremities, primarly affecting the calves.
Multiple-Set system
consists of 3 to 6 sets of an exercise, usually the same weight load throughout
Quadriceps
consists of 4 muscles: vastus lateralis, vastus medialis, vestus intermedius, rectus femoris
for clients with knee pain what should you do to the range of motion for many traditional exercises?
you should modify the range of motion, usually decreasing it... for example only perform partial squats or supported sit back squats instead of the full squats
with what type of client is protein consumption a special concern?
young athletes who need extra protein for the reasons listed in #66 and as well for age-related growth and maturation,... athletes who are dieting in order to make a desired weight or body profile,.... and vegetarian athletes
when is weight loss more likely to be maintained after reaching the goal weight?
if the client had an exercise routine as well as a diet plan.. clients with no exercise and only a diet plan were more likely to gain the weight back. because an exercise habit was established
when is it hard to eat a healthy diet?
if the client is surrounded by poor food choices, they should get rid of all stimulus in there environment like their house to prevent bad choices
what can eating a diet high in carbs prevent?
it can prevent athletes from hitting a wall
What activity is considered between a 6-8 on the revised RPE scale?
jog to a run
what are the muscles that commonly need to be strengthened?
middle trapezius, rhomboids, and posterior deltoids, lower trapezius and pectorals minor, external rotator cuff muscles, abdominals, and vests medialis
Adenosine Triphosphate
molecule found in every cell of the body that is composed of adenosine, ribose, and 3 phosphate groups. It is the form in which food energy is stored in your cells
In order to avoid dehydration during exercise and prevent heat exhaustion, an individual should:
monitor hydration levels.
heart rate
number of beats per minute Body at rest 72 beats per minute
rotator cuff muscles
supraspinatus, infraspinatus, teres minor, subscapularis
Early recognition of a medical emergency can be summarized into the "SAPI" approach. The "S" stands for:
survey
what are some signs that you have just been injured and how long do they last?
swelling, redness, heat, pain, redness, and loss of function.... this usually lasts 4-6 days
joint capsule
synovial membrane and hyaline cartilage Fibrous connective tissue that seals joints space like an envelope
Cardiovascular endurance
the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues
Muscular Endurance
the ability of your muscles to perform physical tasks over a period of time without tiring Individual can lift lighter weight with more repetitions. Help with stabilization during training & with posture
keeping the rotator cuff muscles is especially important for who?
those with congenitally hyper mobile shoulders
who is plantar fasciitis likely to occur in?
those with high arches and people who overpronate
what are some common muscle imbalances?
tight pectorals major and anterior deltoids, weak and overstretched middle trapezius and rhomboids, weak posterior deltoids, tight upper trapezius and lever scapulae, weal lower trapezius and pectorals minor, weak abdominals, tight hamstrings, tight calfs, tight hip flexors, tight or weak erector spinae, tight internal rotators of the shoulder, and weak external rotators of the shoulder
how do you figure out your weight in kg?
times your body weight in pounds by .45
apex of the lung
tip or uppermost portion of the lung
High Nutrition Density
papaya, peppers, wheat bran, bell peppers, greens, skim milk
what are the major injuries and disorders of the knee?
patellofemoral pain syndrome, patellar tendinitis, iliotibial band syndrome, ligament injuries, cartilage tears, and knee osteoarthritis and bursitis
what are the muscles that commonly need to be stretched because they are too tight?
pectoral major and anterior deltoid, upper trapezius and elevator scapulae, internal rotators of the shoulder, erector spinae, hip flexors, hamstrings, and calves
action
people are actively changing their behavior in this stage.
if you consume 2000 calories a day then how many grains, fruits, and vegetables should you eat a day?
six 1-ounce servings of grain, 2 and half cups of vegetables, and 2 cups of fruit per day
Based on research, _________ components have resulted in improved performance in daily actiivities for older adults.
skill-related
Physical Fitness
skill-related, health related, and physiologic components / skill related = balance, agility, coordination, speed
what are some examples of nutrient dense food?
spinach, greens, bell peppers, cantaloupe, papaya, brown rice, wheat bran, whole wheat bread, nonfat plain yogurt, skim milk, water-packed tuna, and black beans
Give examples of nutrient dense foods.
spinach, greens, bell peppers, cantaloupe, papaya, brown rice, wheat bran, whole wheat bread, nonfat plain yogurt, skim milk, water-packed tuna, black beans
What activity is considered between a 1-2 on the revised RPE scale?
standing around
Anatomical Position
standing position with hands down and palms facing forward
what is a stretch that puts the back in unsupported lateral flexion and how can you modify it so it will be safe for people with low back pain?
standing side stretch with both hands overhead, and you can make this stretch safer by placing one hand on the thigh for support
Benefits of Smoking Cessation
start almost immediately / with 2 years much of the risk of heart disease disappears and within 5-10 years the risk is the same as non-smokers
Active (unassisted) Stretching
static or ballistic, performed alone, using the concentric contraction of the opposing muscles
The definition of _________ is when oxygen uptake has reached an adequate level to meet the oxygen demand of the body.
steady state
what are some sources of trans-fatty acids?
stick margarine, shortening, commercial frying fats, high-fat baked goods, and salty snacks
where are fat soluble vitamins stored? (A,D,E, and K)
stored in the liver
Give an example of an avoidance goal.
to deny yourself all sweets for a month
sit and reach test
trunk flexion test primarily measures the flexibility of the hamstring and erector spinae muscles, as well as the calf and upper back muscles
Inversion
turning the sole of the foot inward
Chronic Bronchitis and Emphysema
two main forms of COPD / 80-90% of cases caused by smoking / irreversable
Prevention and Holism
two perspectives of wellness that personal fitness trainers can use to help their clients achieve wellness
should lean and athletic exercisers eat a high carb diet?
yes, because it ensures enough energy for training and competitions.
Approach Goals
yield more positive results because positive outcomes are emphasised often yielding happy moments
when reading a label how do you determine how many calories come from fat?
you multiply the grams of fat in a serving by 9.
what should you do to maintain a certain weight?
you need your calories that you have eaten to equal the calories you've burned
Syncope
"Passing out", loss of consciousness or fainting
Advisory board
- attorney - accountant - dietician - doctor or specialist
Major mechanisms of knee injury
- repetitions , prolonged or forceful hyperextended
Fitness motivation
- turn extrinsic into intrinsic motivation
Types of muscle action (3)
1. Isometric 2. Isotoni or Dynamic 3. Isokinetic
2 Forms for Clients
1. Informed Consent Form 2. Release of Liability Form (Exercise Waiver)
Generally emergency response guidelines
1)responding to seizures 2)responding to shock 3) external bleeding 4) choking 5)diabetic
Types of Isotonic muscle action (2)
1. Concentric 2. Eccentric
how much protein is recommended for strength athletes?
1.6-1.7 grams for every kg of body weight per day.
Blood Pooling
A condition caused by ceasing vigorous exercise too abruptly so that blood remains in the extremities and may not be delivered quickly enough to the heart and brain. This can cause light-headedness because without movement gravity causes this. This can occur if there isn't a proper cool-down after exercise.
Fascicle
A grouping of muscle fibers that house myofibrils.
glycolysis
A sub cellular structure where oxidation takes place
Supination
A triplanar motion that is associated with force production.
Superior
Above or the top half of the body
Fat- soluble vitamin
A; D ; E; K store in liver
Which energy system uses glucose,fat and protein for fuel
Aerobic
Correcting movement
After providing feedback. Should attempt to help correct any issue found
Pivot Joint
Allows movement in predominately the transverse plane; examples would include the atlantoaxial joint at the base of the skull and between the radioulnar joint.
Ice
Apply ice to injured areas for 20 mins at a time, 4-8 times per day. A cold pack, ice bag, plastic bag filled with crushed ice can be used
Recombination-for multiple sclerosis
Chairs aerobics Stationary cycling Water aerobics balance exercise Moderate strength training
Horizontal loading
Completely all sets of an exercise b4 moving on to the next exercise
Anaerobic or lactate threshold
Cooperation between the oxidative & non oxidative systems
what is a complete protein?
a protein that contains the essential amino acids
ventricle
Each of the two lower chambers of the heart that pumps blood out of the heart
Stage 2 hypertension
Greater than 160/100
Isometric
Held static muscle action in which there is no change in joint angle or muscle length
Proprioceptie organ feedback system
Helps control muscle contraction and movement awareness.
Vastus Medialis
Inner part of the thigh and part of the quadriceps group. Ex exercises - squats, lunges, standing knee lifts, seated leg lifts, leg presses, wall sit
power lifting
compete in 3 lifts: bench press, squat, dead lift
Joints
Junctions of bones, muscles, and connective tissue at which movement occurs; also known as an articulation.
Scoliosis
Lateral curvature of the spine
Macro
Measuring in gram
body mass index (BMI)
Mid obesity = BMI OF 25-30 Moderate = 30-35 Severe = 35 higher
myosin
Most common protein that is responsible for the elastic and contractile properties of muscle
Agonist (prime mover)
Move part of body in one direction
Soleus
Muscle in the lower leg next to the achilles tendon. Ex - heel raises
Proximal
Nearer to the trunk of the body Nearest body center
Name the 2 types of fiber.
Soluble & insoluble fiber
Sarcoidosis
Specific types of inflammation of tissue of body! Can appear in almost any body organ, most often in lung or lymph nodes
Perimysium
The connective tissue that surrounds fascicles.
Sarcomere
The functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin.
Fascia
The outermost layer of connective tissue that surrounds the muscle.
shoulder girdle
The trapezius moves the:
Alveoli
Tiny air sacs where gases are exchanged between lungs & blood
Mode
Type of activity or exercise within which client will participate
professional liability insurance
Umbrella- type policy covering liability; facility & property damage
Rhomboid
Upper back muscle. Exercises - Reverse Fly, High Row, Bent Over Row
Appendicular skeleton
Upper extremities, scapulae, clavicles. Lower extremities pelvic girdle
Rheumatoid Arthritis
a chronic autoimmune disease with inflammation of the joints and marked deformities
Ligament
a band of fibrous tissue that connects bone to bone and provides joint stability
Hypertension
a common disorder in which blood pressure remains abnormally high (a reading of 140/90 mm Hg or greater)
Isometric Muscle Contraction
a held muscle action where there is no change in the joint angle (no movement - equal length) - holding a push up mid position
Isometric
a held, static muscle action where there is no change in the joint angle or muscle length
what is a muscle strain?
an over-stretching, overexertion, or overuse of soft tissue
Assistors
assists other muscles to perform task (biceps in a lateral raise)
Angina Pectoris
chest pain
moderate alcohol consumption may help reduce the risk of what?
coronary heart disease
if someone keeps exercising while they have pain what will result?
delayed healing and more inflammation
Anterior
front
Cardiac Output
heart rate x stroke volume. usually measured in liters (or milileters) of blood pumped per minute
Iliopsoas
hip flexors
Bursitis
inflammation of a bursa
overuse injuries
injuries to muscles, tendons, ligaments, and joints resulting from too much exercise
Avoidance Goals
may result in anxiety, depression, and less enjoyment, even if the goal is achieved
what contains phytonutrients?
most fruits and vegetables
In traditional dance choreography, movements should include __________ as one of its basic elements.
motivation
Define extrinsic motivation.
motivation that comes from something or someone else, such as a personal fitness trainer
Rotation
movement around an axis or pivot point
Cigarette Smoking
the leading cause of preventable death in the US
metabolic rate
the rate at which the body uses energy
Juvenile
10-16 years
communication style
-aggressive communicator
What is the new name for Syndrome X?
Metabolic Syndrome
Resting Metabolic Rate (RMR)
- energy used to survive at rest - 60-70% daily caloric expenditure -
List 3 ways trainers can turn extrinsic motivation into intrinsic motivation.
- emphasizing enjoyment, moderation, & variety - creating a warm & supportive environment & the possibility of a positive experience - rewarding personal achievements, such as attitude changes, & ignoring negative behaiors
Afaa recommends
- drinking 1-2 cup of water 5-15 min b4 workout - minimum 3 oz every 20 minutes of exercise - increases the water to 8-10 oz every 20 minutes
LDL cholesterol
"bad" blood cholesterol, delivers plaque to the arterial walls. < 100 mg/dl
what are the two types of cholesterol?
"good" HDL and "bad" LDL cholesterol
HDL cholesterol
"good" blood cholesterol, helps remove plaque from the arterial walls, returning it to the liver. 60 mg/dl or more
An appropriate alignment cue for hands and knees position is:
"hands directly under the shoulders"
Afferent Neurons
(Also known as sensory neurons) They gather incoming sensory information from the environment and deliver it to the central nervous system.
Sagittal plane
(Medial)divides the body into right and left portions. Flexion And extension occur
horizontal plane
(Transverse) divides body into upper and lower portions. Rotation occurs
Frontal
(coronal) divides the body into front and back (where abduction and adduction occur)
kyphosis
(hunch back) posterior thoracic curvature
Sagittal
(medial) divides the body into right and left portions (where flexion and extension occur)
Horizontal
(transverse) divides the body into upper and lower portions (where rotation occurs)
What are the ACSM risk factors
+65 male, hereditary prior to age 55, African American, smoking, high cholesterol, hypertension, physical inactivity,obese, overweight, diabetes mellitus
What level of mg/dl = prediabetes?
+=100mg/dl
Main condition of COPD
- emphysema - chronic asthmatic bronchitis - asthma - cystic fibrosis
3 major phrases of cellular respiration
- Glycolysis - Krebs Cycle - electron transport chain
Describe the revised RPE Scale.
- Goes from 1-10 - Used in fitness settings
Describe the original RPE (Rate of Perceived Exertion) Scale.
- Goes from 6-20 - Used by exercise physiologists & cardiologists in clinical settings
mypyramid. Gov
- access personalized activity recommendations - try sample menu & recipe designed for eating out - look at related nutrition link & resources - use interactive weight loss & exercise progress tracker
EPOC: Excess post- oxygen consumption
- amount dependent on duration & intensity - energy used with exertions account for 20-30% of daily calories output
Responding to external bleeding
- apply pressure -apply bandages Call 911 - monitors person's breathing & pulse
Healthful guidelines for weight loss
- avoid speaking disparaging about your body or anyone else - discourages thinking equates thinness with happiness Avoid promoting ideas that best athletes is the leanest athlete
approach goals
- better results - respond better - positive
Risk factors of metabolic syndrome
- central obesity - atherogenic dyslipidemia -Insulin resistance/glucose intolerance -Proinflammation state - prothrombic state
Triglycerides
- chemical form which most fat exists in food & body - presents in blood plasma & with cholesterol; form plasma lipid - excess triglycerides in plasma are called hyper triglycerides - linked to occurrence of coronary artery disease
Testes for COPD DIAGNOSIS
- chest X-ray - computer Tomography (CT) -arterial blood gas analysis -sputum examination - pulmonary Function test (PFT)
Roadblocks to active listening
- comparing - rehearsing - judging - blaming - criticizing - identifying - placating - minimizing or denying
Cause edema
- congestive heart failure -liver - kidney - thyroid
Strategy that motivate
- connection - music - knowledge -rewards - positive feedback - believe in them
Overtraining syndrome
- decrease muscle strength -Muscle tenderness - increased # of minor injuries - sleep problems - elevated RHR -
Beneficial cardiac adoption from long term cardiovascular exercise
- decrease resting HR -slightly decrease in resting blood pressure - increases in strokes volume -
Reduce risk of chronic disease
- decrease saturated & trans fat consumption - more monounsaturated fats - limited daily to <2300 mg - more low fat protein & plant & soy - fiber; plant steroids & photochemical - vitamin, minerals & antioxidants -Lot of water -Limited alcohol
Supporting behavior change
- reinforced benefits - get doctor recommendations - avoid: too much too soon - provides rewards or reinforcement - documents & give feedback - prepares for setbacks find reminders - use behavior contract - generalize behavior - prevent boredom - minimizes injuries - bee good role model
Informed consent form
- risk - danger - discomfort - described expected benefits - assumption of risk
Similar cause
- rotator cuff tendinitis - biceps tendinitis - shoulder bursitis - impingement syndrome
Smart systems of goal setting
- specific - measurable - action - oriented- realistic - timed - both long & short - term
Major mechanisms of shoulder injury
- spending too much time in red zone - performing regular shoulder abdunction ; above 90degree - allowing imbalance to develop or continue
Model for behavior change
- stage of Change or trans theoretical - stage cognitive theory
Standard of care guidelines include
- thorough pre- screening - well- informed recommendations of activity - supervision requirement - emergency response matters
Aggressive communicator Passive- aggressive communicator Passive communicator
- verbally abusive - cause stress - leads to resentment & bad feeling
Long term effects of exercise
- weights loss - mobility - Disease prevention
Low back common problem
-80% of adult have low back pain
Function of Trachea
-C-shaped cartilage ring offers support for The trachea! Support, protect & maintain -tough cartilage prevents over expansion of respiratory systems - lie anterior to the esophagus; it supports the esophagus, allows for large amounts of food to pass down into stomach by collapsing slightly
Effect of exercise on blood
-Hyperemia - Cardiovascular drift
Treatment of restrictive lung disease
-Immunosuppressant drug( imuran; cytoxan; rheumatrex; trexall) - corticosteroids ( inhale or oral) - anti- inflammatory drugs - anti- fibrotic drug
injury risk factors
-Intrinsic -Extrinsic -Controversial/high risk moves - common muscle injuries Injury prevention & post rehabilitation techniques
Key component of liability waiver should included
-name of health fitness business - list all & any potential activities that training program will included -state where waivers is being utilized -clear statement regarding assumptions is risk
Controlling an emergency situation
-prevention - emergency preparedness
Progression
-quad set ( isometric) - short arc quad raise - full arc leg extensions - sit back squat/ wall squat Partial squat full R.O. M squad
Teaching Neutral spine
-sitting - standing - daily activity - exercising - dynamic stability - proper lifting
Physical impairments
-visual - hearing
What is Low Risk Stratification?
0-1 risk factors & no symptoms
four valves of the heart
1) Tricuspid valves 2) Bicuspid (mitral) valve 3) pulmonic valves 4) aortic valves
6 different types of synovial joints
1) ball & socket 2) hinge 3) pivot 4) saddle 5) gliding 6) condyloid
3 major types of macronutrients
1) carbohydrates 2) lipid 3) protein
5 components of fitness
1) cardiovascular endurance 2)Muscular strength 3) muscular endurance 4)flexibility 5) body composition
Processes of behavioral change
1) consciousness 2) dramatic relief 3) environmental reevaluation 4) self- reevaluation 5) social liberation
3 types of feedback
1) corrective feedback ( negative feedback) 2) positive feedback
5 behavioral processes
1) counter conditioning 2) helping relationships 3) reinforcements management 4) self- liberation 5) stimulus control
Movement around a joint
1) flexion 2) extension 3)abdunction 4)adduction 5) rotation 6) circumstances 7) supination 8) pronation 9) inversion 10) eversion
Relative indications
1) increasing chest pains 2)physical or verbal manifestation of shortness of breath or severe fatigue 3) legs cramps; intermittent claudication
Valsalva maneuver - 4 phrases of physiological response
1) initial pressure 2)reduced venous returns & compensation 3) pressure releases 4) returns of cardiac output
5 essential exercise component
1) mode 2) frequency 3) intensity 4) duration 5) progression
exercise prescription components
1) mode 2) intensity 3) duration 4) frequency 5) progression
2 types of proteins
1) myosin 2) actin
Two Major Ways to Break Stress Cycle
1) physical: regular aerobic exercise, deep breathing techniques, stretching exercises, progressive muscle relaxation, biofeedback, imagery and visualization 2) intellectual/cognitive: improving communication skills, consciously choosing to change negative internal voices, and developing adaptive techniques for dealing with stressors
Absolute Indications of Exercise Test Termination
1)suspicion of myocardial infarction or acute heart attack 2) onset of moderate-to-severe angina 3)sign of poor perfusion,including pallor;cyanosis,cold & clammy skin
Mission Statement
1)what is my purpose 2) what do I want my future to look like 3) how am I going to fulfill my purpose on daily basis 4) what is truly impressive to me & how will I act as I go about my mission 5) in order to full fill my purpose; vision & mission; I commit to
The work to recovery ratio becomes shorter in clients as they become more conditioned. Give an example of a shortened work to recovery ratio.
1-3, 1-2, or 1-1
Design programs for asthma
1-4 hrs refractory Optimal time to exercise Encourage client to follow physician provide medicine schedule
What is the starting point for the work to recovery ratio in interval training?
1-4 or 1-5 (i.e. jog 20 secs, rest 60-80 secs)
What is the equation for the HRR (HR Reserve) Formula / Method?
1. 220-Age = Estimate MHR 2. EMHR - RHR = HRR 3. HRR X Intensity % = % of HRR 4A. % of HRR + RHR = Target HR 4B. Repeat steps 3 & 4 with the intensity percentages 40% & 50% to get the scientific bookends - a safe & effective training range 5. OPTIONAL: THR divided by 6=10 sec. HR
8 CHD Risk Factors
1. Age (Men +=45 / Women +=55) 2. Family History - Heart attack in 1st degree relatives (father, son, brother, mother, daughter, sister): Men age 55+ Women age 65+ 3. Cigarette smoking (current, quit w/in the last 6 mos., or high exposure to environmental tobacco smoke) 4. Sedentary lifestyle - At least 30 mins of moderate exercise at least 3 days / week for 3 months 5. Obesity BMI +=30kg/m2 Waist girth +=102 cm men & +=88 cm women 6. Hypertension (high blood pressure) On at least 2 separate occasions had: Systolic BP + =140mmHg Diastolic BP +=90mmHg On blood pressure medication(s) 7. Dyslipidemia (high cholesterol) - Clients on high cholesterol meds - 200mg/dl as a total number = bad cholesterol 8. Prediabetes (or impaired fasting glucose) - +=100mg/dl on 2 seperate occassions
List the 4 basic styles of communication.
1. Aggressive 2. Passive-Aggressive 3. Passive 4. Assertive
Differences between Aerobic and Anaerobic energy systems. 1. Aerobic is a complete breakdown of glucose. 2. Aerobic can utilize carbs, fats, and proteins as fuel 3. Aerobic is a long duration activity 4. Aerobic = smaller EPOC 5. Aerobic = sub maximal workout (mod intensity) 6. Aerobic = CO2 and H2O are the end products 7. Aerobic uses oxygen in chemical breakdown
1. Anaerobic is a partial breakdown of glucose. 2. Anaerobic only uses carbs as fuel. 3. Anaerobic is a short duration activity. 4. Anaerobic = Greater EPOC 5. Anaerobic = Maximal output (high intensity) 6. Anaerobic = Lactic acid is the by-product 7. Anaerobic doesn't need O2 in chemical breakdown.
6 Steps to Evaluating A Client's Medical History Form
1. Analyze CVD Risk Factors 2. Does the client have any signs or symptoms of Cardiovascular, Pulmonary, or Metabolic Disease? 3. Is the client low, moderate, or high risk? 4. Is a physician's clearance necessary? 5. Is the client pregnant? 6. Are there any other reasons to recommend clearance?
List the 7 cancers associated with obesity.
1. Breast 2. Endometrium 3. Kidney 4. Colon 5. Esophagus 6. Gallbladder 7. Stomach
8 ACSM Signs & Symptoms of Heart Disease
1. Chest pain (angina pectoris) 2. Shortness of breath at rest or mild exertion 3. Dizziness or fainting 4. Dyspnea when lying down or sleeping (shortness of breath / painful breathing) 5. Ankle swelling (edema of the ankles) 6. Intermittent Claudication (cramping in legs & / or feet while exercising) 7. Known heart murmur 8. Unusual fatigue / shortness of breath during normal daily activities
List the 5 CR Training Systems
1. Continuous Training (nonstop 20-60 mins) 2. Interval Training 3. Fartlek Training 4. Super Circuit Training 5. Cross Training
List recommendations from the ACSM's Position Stand on Exercise & Fluid Replacement.
1. Drink approximately 500 ml (17 oz) of fluid about 2 hours before exercise to promote adequate hydration & allow time for excretion of excess ingested water. 2. During exercise, start drinking early & at regular intervals in an attempt to consume fluids at rate to equal water lost through sweating. 3. Fluids should be between 59-72 degrees & flavored to enhance palatability & promote fluid replacement. 4. Sports drinks with proper amounts of carbohydrates & electrolytes are recommended for events longer than 1 hour. 5. Check the color & quantity of your urine. It should be clear & copious.
List 4 CHD Risk Factors Related To Nutrition
1. Dyslipidemia (abnormal cholesterol profile) 2. Hypertension 3. Impaired fasting glucose 4. Obesity
List 3 other questionnaires that may be helpful during the initial interview process.
1. Exercise & activity quiz 2. Nutrition & weight profile 3. Self-assessment quiz
List the 4 elements of the Informed Consent Form
1. Explains the test or program 2. Outlines the risks, & dangers, discomforts of the program 3. Describes the expected benefits of the program 4. Lets the client know they are free to stop the program at any time
List the 4 ways to overload & cause improvement to the CR system.
1. Frequency 2. Intensity 3. Duration 4. Mode
Fiber arrangement of skeletal muscle (4)
1. Fusiform muscle 2.Longitudinal muscle 3. Fan-shaped or triangular muscle 4. Pennate muscle
What are the 3 methods to determine the intensity of CR programming?
1. HR methods 2. RPE scale (rate of perceived exertion) 3. METS (metabolic equivalents)
List 3 reasons Cross Training one of the most effective forms of CR Training?
1. Helps reduce the risk of injury 2. Helps reduce the risk of burnout 3. Helps reduce the risk of staleness (boredom)
List 3 physiological adaptions that occur to improve exercise performance. (I - MOMA)
1. Increased Maximal Blood Flow 2. Increased Oxygen Delivery and CO2 Removal 3. Increased Maximal Oxygen Uptake and Aerobic Power
List the 2 reasons why a warm up is important.
1. Increases blood flow & core temp 2. Gradually increases HR & BP
3 stages of progression
1. Initial 2. Improvement 3. Maintenance
List the 3 Progression Stages.
1. Initial Conditioning 2. Improvement Stage 3. Maintenance Stage
What are 3 postural deviations of the back?
1. Slumped posture 2. Leaning forward while standing 3. Standing with an excessive lumbar curve (increased lordosis)
Which 3 muscle contractions are used in a group exercise setting?
1. Isometric - held position 2. Concentric - Shortening phase (up of bicep curl) 3. Eccentric - lengthening phase (lowering of bicep curl)
Arthrokinematics
1. Joint motion. 2. The motions of joints in the body.
List the 4 disadvantages of HR Max Formulas
1. Many beginning clients have difficulty finding & taking their pulse 2. Both methods are subject to a large standard of error (traditional formula (220-age) is only accurate for about 75% of the population) 3. Recommended ranges may be off for people on medications that can increase or decrease HR, such as beta blockers 4. Pressor Response can cause HR to elevate disproportionately to the oxygen cost of the activity (i.e. when a non-swimmer tries to swim freestyle)
List 4 reasons the RPE Scale is valuable.
1. May be used even when a client is taking a HR altering med 2. Useful when finding the pulse is difficult 3. May be used when HR formulas only work for ~75% of the population 4. Helps with clients listening to their own bodies
Age
1. Men >45 Women >55
Types of Muscle (3)
1. Smooth 2. Cardiac 3. Skeletal
Benefits of cardiorespiratory fitness
1. Reduction of CHD risk factors - reduction in resting BP -increased HDL cholesterol - reduced body fat & intra-abdominal fat - reduced insulin needs & improved glucose tolerance 2. Improved cardiovascular & respiratory function - increased VO2Max - increased stroke volume - stronger heart - decreased HR & BP at submax workloads - increased anaerobic threshold - increased stamina, endurance, & entergy 3. Other benefits - decreased anxiety & depression - enhanced feelings of well-being - improved sleep - improved immune function - increased quality of life - decreased morbidity & mortality
What are 3 abnormal curvatures found in the spine?
1. Scoliosis - twisting of the spine 2. Kyphosis - hump or exaggerated curve 3. Lordosis - Bent backward, exaggerated curve in lumbar (chest pushed forward)
4 factors have been identified that may increase feelings of self-efficacy. List them.
1. Successful personal experiences 2. Vicarious experiences 3. Verbal persuasion 4. Measurable physiological responses
What are the three (3) main goals of the initial client interview or consultation?
1. To conduct a health screening and risk appraisal 2. To determine the client's risk of engaging in physical exercise 3. Read & sign legal forms (Informed Consent & Release of Liability Forms)
List at least three examples of cardio
1. Walking 2. Swimming 3. Cycling 4. Rowing
List several CR modalities & forms of equipment.
1. Walking (10,000 steps / day) 2. Treadmills 3. Cycling 4. Stair Climbers 5. Cross-Country Ski Machines 6. Rowing Machines 7. Upper Body Ergometers (UBE)
List 8 health benefits associated with participation in physical activity. (WII BRIPL)
1. Weight Loss 2. Improves cardio respiratory and muscle fitness 3. Improved sleep quality 4. Better cognitive function and functional health 5. Reduces depression and abdominal obesity 6. Increased bone density 7.Prevents weight gain and falls 8. Lowers the risk of: early death, heart disease, stroke, high blood pressure, type 2 diabetes, metabolic syndrome, colon and breast cancer
What are the 3 ingredients of energy expended with exertion?
1. activities of daily living 2. bouts of exercise 3. recovery from exercise
MyPyramid (2005 Food Pyramid Guide) is designed to be personalized for each individual. An interactive website is available with a number of helpful guides for consumers, which include:
1. an individualized eating plan based on a client's age, gender, and activity level 2. detailed explanations of the key food topic areas: grains, vegetables, fruits, milk, meat & beans, oils, & discretionary calories 3. personalized physical activity recommendations 4. sample menus & recipes for an entire week for a 2,000 calorie diet 5. tips for eating out 6. tips for health care professionals, including a PowerPoint presentation 7. related links, including those for food label reading & disease prevention 8. MyPyramid Web site tracker - an interactive assessment tool that provides a step-by-step method for tracking personal progress in healthy eating & increased physical activity
List the 6 ACSM 2010 guidelines for cardiovascular stimulus.
1. mode/type: any activity that uses large muscle groups, can be maintained mountainously, and is rhythmical and aerobic in nature 2. frequency: 3-5 days/week 3. intensity: a combination of moderate - (40- <60% HRR or VO2R); intensity is recommend for most for most adults; 30-40% HRR or VO2R, may be used for extremely de-conditioned adults. 4. duration/time: moderate intensity exercise for at least 30 min., on > = 5 days, per week for a total of 150 min. a week, or vigorous intensity exercise for at least 20-25 min. on > 3 days per week, for a total of 75 min. per week; for weight loss or maintenance, 50-60 min. per day to a total of 300 min. at moderate intensity; alternative strategy to reach the total recommended weekly min. is moderate intensity of at least 10 minute intervals; 5. duration/time, part 2: total caloric expenditure and step counts can also be used to quantify duration; minimal of 1000 kcal per week from exercise (average of 150 calories per day) and minimum of 3000-4000 steps per day of moderate to vigorous intensity walking 6. rate: depends on functional capacity, health status, age and client preferences and goals; three stages, initial, improvement and maintenance
how much protein is recommended for endurance athletes?
1.2-1.4 grams of protein for every kg of body weight per day.
What does the RHR have to be above in order to = tachycardia?
100 BPM
for optimum health what should you LDL cholesterol levels be?
100 mg/dl or lower is best
According to the Aerobics and fitness Association of America's (AFAA) FITT-at-a-Glance, participation should aim for a cardiorespiratory exercise intensity that burns a minimum of ___________kilo calories per week.
1000
how much calcium should someone consume a day?
1000 mg a day for adults under age 50 and 1200 mg a day for adults age 50 and over.
what waist girth is considered obese?
102 cm or more for men and 88 cm or more for women
Thoracic Spine
12 vertebrae, where the ribs attach
The ACSM recommends exercising within what range / numbers on the original RPE scale in order to achieve a training effect?
12-16
how many calories are in a tablespoon of fat and how many grams of fat are in a tablespoon of fat?
120 calories and 14 grams of fat
Pre- hypertension
120-139. 80-89
Prehypertension
120-139/ 80-89
Normal blood pressure for adults
120/80
how many amino acids can the body make?
13
In order to safely perform full range of motion during a cardio hi/low-impact class, the beats per minute (bpm) should range between _________ and:
130; 155
how much water should you drink before exercise and how long before exercise?
17oz and 2 hours before exercise... to promote adequate hydration and so the excess is excreted
Cardiac function
2 major modifications during exercise work to increase oxygen delivery to the working muscle tissue are shunting & vasodilation
Fibers
2 types: soluble & insoluble Soluble fibers lower cholesterol Recommended:20-39 g per day
What time period should trainers have deconditioned & unmotivated clients use to set their goals?
2 weeks or less are more effective than long-term goals, as they can increase a person's sense of mastery & self-efficacy
how many pounds are in one kg?
2.2
The ACSM recommends exercising within what range / numbers on the revised RPE scale in order to achieve a training effect?
2.5-5
Family History
2.Myocardial Infarction, Sudden death before 55 of father, 65 of mother
Cancer
2/3 all cancer can be prevented / caused by external and internal factors / 2nd leading cause of death
How many amino acids are proteins digested into?
22 amino acids, 13 of which the body manufactures
What is the equation for the HR Max Formula/Method?
220-Age = Max HR
Returns of cardiac output
24 seconds & onwards: blood returns to heart is enhanced by effect of entry of blood which had been held back , causing rapid increases in cardiac output. Stroke volume rise above normal b4 returning to normal levels, returns of blood pressure, pulse rate returns to normal
Colon Cancer
2nd leading cause of cancer death in both sexes / diets high in red meat and saturate fat are contributors / increase fiber intake and exercise as preventatives
Breast Cancer
2nd leading cause of cancer death in the US women / obesity and alcohol consumption are contributors
Tri-Set System
3 different exercises immediately following one another
What is a cool down?
3-5 mins of gradually decreasing intensity that helps to prevent blood pooling in the extremities
The Aerobics and Fitness Association of America (AFAA) recommends that a recovery heart rate be taken __________ of aerobic work.
3-5 minutes upon conclusion
Cigarette Smoking
3. Current smoker, or quit 6 months prior
To promote and maintain health, an individual should perform _______ minutes of moderate intensity physical activity ____ days per week.
30; 5
Sedentary Lifestyle
4. not participating in at least 30 minutes of moderate intensity activity 3 x a week
Music is commonly written in a standard __________ beat.
4/4
Improvement in cardiorespiratory fitness can be attained with a minimum intensity of ____________ % of heart rate reserve (HRR).
40
Reinforcement
A consequence that increases the likelihood of a behavior.
How many calories are there in 1 gram of protein?
4
How many calories does 1 gram of carbohydrate equal?
4
1 gram of carbohydrates in equal to how many calories?
4 calories
how many calories in is 1 gram of protein?
4 calories
Coccygeal Spine
4 vertebrae, fused to form the tailbone
how much potassium should you intake a day?
4,700 mg per day
What is the recommended training range for MHR?
64-94% for conditioned clients & less for non-conditioned clients
Senescence
65-100 years older
How many calories does 1 gram of alcohol equal?
7
how many calories are in 1 gram of alcohol?
7 calories
Flexibility exercises
7 days a week or minimum of 5 days a week
To ensure proper hydration during an exercise session, participants should monitor hydration levels and consume __________ ounces of fluid shortly before exercise.
8 - 12
floating ribs
8,9&10 pairs of ribs are connected,11 & 12 pairs of ribs not attached to anything
how much carbohydrates should a long-duration exerciser consume each day?
8-10 grams per kg of body weight
how much water should you drink when performing intense exercise or prolonged exercise?
8-10 ounces every 20 minutes
Corporation
A business that is owned by many investors. Pro: limited liability; more financing options Con: expensive startup; profit limited to investment
What is the Glycemic Index?
A carbohydrate ranking that has been developed to help define which carbohydrate foods may or may not contribute to the insulin surge & eventual resitance problem
Long Bones
A characteristic of bone that has a long cylindric body with irregular or widened bony ends. Examples include the clavicle and humerus.
Nervous System
A conglomeration of billions of cells specifically designed to provide a communication network within the human body.
Axon
A cylindric projection from the cell body that transmits nervous impulses to other neurons or effector sites.
Valsalva Manuever
A dangerous condition that can occur when an individual holds their breath, closes their throat and bears down during strenuous activity. This can cause a build up or unequal pressure in the chest cavity, reduced blood flow to the heart and insufficient oxygen supply to the brain. Can cause dizziness, loss of consciousness, even heart attack or death.
Periosteum
A dense membrane composed of fibrous connective tissue that closely wraps(invests) all bone, except that of the articulating surfaces in joints, which are covered by a synovial membrane.
Fossa
A depression or indented portion of bone, which could be a muscle attachment site; also known as a depression.
Emphysema
A disease that progressively destroys the walls of the alveoli
binge eating disorder(BED)
A disorder characterized by compulsive overeating 2 weekly at least 6 months!!
Sulcus
A groove in a bone that allows a soft structure to pass through.
Define metabolic syndrome (AKA insulin resistance syndrome).
A group of disorders of the body's metabolism (including insulin resistance, high fasting blood glucose, abdominal obesity, abnormal cholesterol levels, & hypertension) that increases the chance of developing diabetes, heart disease, &/or stroke.
Condyloid Joint
A joint where the condyle of one bone fits into the elliptical cavity of another bone to form the joint. An example would include the knee joint.
Synarthrosis Joint
A joint without any joint cavity and fibrous connective tissue. Examples would include the sutures of the skull and the symphysis pubis.
Epimysium
A layer of connective tissue that is underneath the fascia and surrounds the muscle.
Beta oxidation
A metabolic sequence that breaks fatty acids down to two-carbon fragments that enter the citric acid cycle as acetyl CoA.
motor unit
A motor neuron and all of the muscle fibers it innervates
Motor Unit
A motor neuron and all of the muscle fibers it innervates.
Eversion
A movement in which the inferior calcaneus moves laterally.
isotonic contraction
A muscle contraction that pulls on the bones and produces movement of body parts.
Longitudinal Muscle Fiber
A muscle fiber arrangement in which its fibers run parallel to the line of pull. An example would include the sartorius.
Skeletal Muscle
A muscle that is attached to the bones of the skeleton and provides the force that moves the bones.
Muscular Endurance
A muscle's ability to contract for an extended period.
Fusiform
A muscular fiber arrangement that has a full muscle belly that tapers off at both ends. An example would include the biceps brachii.
Fan-Shaped Muscle
A muscular fiber arrangement that has muscle fibers span out from a narrow attachment at one end to a broad attachment at the other end. An example would be the pectoralis major.
action potential
A neural impulse; a brief electrical charge that travels down an axon.
Gliding Joint
A nonaxial joint that moves back and forth or side to side. Examples would include the carpals of the hand and the facet joints.
Kinesthetic Learner
A person who learns new material best through the performance of hands-on activities.
Myofibrils
A portion of muscle that contains myofilaments.
Vertebral Column
A series of irregularly shaped bones called vertebrae that houses the spinal cord.
Motor unit
A single motor neuron and all the muscle fibers it controls
Minerals
A solid inorganic substance of natural occurrence. Major mineral: calcium; phosphorus & magnesium are main component of bone & teeth Minor minerals: iron, copper& zinc
Delayed Onset Muscle Soreness (DOMS)
A temporary muscle soreness and stiffness that occur 24 to 48 hours after performing unaccustomed eccentric muscle contractions and last for three to four days.
Describe a timed goal & why it is beneficial to clients.
A timed goal is one with a target date for reassessment. Having a target date gives your client something to work toward & provides additional focus.
Osteoclasts
A type of bone cell that removes bone tissue.
Osteoblasts
A type of cell that is responsible for bone formation.
Hinge Joint
A uniaxial joint that allows movement in one plane of motion. Examples would include the elbow and ankle.
vasodilation
A widening of the diameter of a blood vessel. Shunting cause higher blood! Increase oxygen
for general exercise how much water should you drink during exercise?
AT LEAST 3 ounces every 20 minutes
Anaerobic Metabolic Pathway
ATP - CP (Creatine Phosphate) system/phosphagen system and Lactic Acid/Glycolisis Systems
Lumbo-Pelvic-Hip Postural Distortion
Altered joint mechanics in an individual that lead to increased lumbar extension and decreased hip extension.
How do the America Heart Association risk factorsdiffer from the ACSM risk factors?
ACSM -age,family history, cigarette smoking, sedentary lifestyle, obesity, hypertention, dislipedemia, prediebetes AHA- age, male gener, heredity (1st grade family members history), smoking, high blood pressure, high cholesterol, physical inactivity, obesity and overweight, diabetes mellitus
Tensor Fasciae Latae
Abductor that helps abduction (Moving the hips away from the body). Ex exercises - sideline leg lifts
Aerobic
Activities requiring oxygen.
Anaerobic
Activities that do not require oxygen.
Chronic adaptation in heart
Acute response during exercise results in chronic, long term , adaptation to aerobics exercise, improving health & functions! Example) healthy cardio respiratory became more efficient
Responding to diabetic
Address any life- threatening Give person juice Call 911
ATP
Adenosine Triphosphate is the body's recognizable energy source for muscular contraction. It's needed by every cell in our body in order for us to stay alive. It releases energy necessary for muscular contraction by releasing a phosphate (P). Energy is required to reform ATP and P.
Non- modifiable risk factors
Advancing age, gender,& family history
Type IIA fibers
Aerobic and anaerobic capabilities, intermediate fibers, fast oxidative glycolitic fibers Combined type I & type II !
Zone 2
Aerobic endurance zone; occurs between 65-85% of MHR
chronic adaptation in respiratory systems
Aerobic exercise can increase lung ventilation, where the lung became more efficient! At rest, during sub- maximal exercise, ventilation maybe reduced due to improved oxygen extraction!
Type I fibers
Aerobic, slow twitch, slow oxidative, red twitch
Type I fibers
Aerobic, slow twitch, slow oxidative, red twitch Low intensity & long duration (marathon running)
Diastasis recti
Affect-50-60% of pregnant women -perform single supine curl up - palpate along central line of the abdomen - wider separation; greater concern for proper healing -if diastasis is 3 to 3+ finger width wide- use splinting tech.
High altitude
Affected breathing rate; decrease amount of oxygen into & out of lung! Increase in altitudes decrease partial pressure of oxygen
Bilateral
Affects both sides of the body
Unilateral
Affects one side of the body
3 minute YMCA step test
After informed consent process follow: explain the purpose of the test and describe the procedure- static stretching may be advised colon and a short practice session is allowed, set the metronome at 96 BPM must use a 12-inch bench with a basic step pattern of up up down down client steps for three full minutes, when the three minutes are up the client needs to sit down immediately within 5 Seconds palpate the recovery heart rate, use the minute value for the recovery heart rate
Steady State
After the first 3-4 minutes of exercise, oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues; Heart rate, cardiac output, and pulmonary ventilation have attained fairly constant levels. Maintaining an intensity zone where heart rate is relatively steady and in target heart range. Breathing rates, blood pressure, caloric expenditure, and oxygen consumption are steady.
Cardiovascular disease risk factors
Age >45 men >55 women, family history of MI, smoker,sedentary lifestyle ( not doing 30min moderate) 3 days a week for atleast 3 months, obesity,hypertension,dyslipidemia, pre-diabetes
Dynamic posture
Alignment of body during movement specifically to length- tension relationships between working & opposing muscle! Poor posture affect static posture
Static posture
Alignment of the body while still. Refer to length-tension
Ball & Socket Joints
Allow circumstances, rotate, angular movement ( hip & shoulder)
sagittal plane
Allow flexion & extension movement. It rotate around the mediolateral axis.e.g) walking; or squatting
myelin sheath
Allow for rapid conduction of signal through motor neuron
Oxidative
Also called aerobics pathways because oxygen is required for pathways to work
Handgrip dynamometer
Also called grip strength test; development of client's grip strength!
Eccentric Training
Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner.
Exercise barriers
Also called perceived barriers Reason for people not exercising
Kinesthetic learner
Also called tactile
Residual lung volume
Amount of air remaining I lungs after complete forced exhale
Forced vital capacity
Amount of air that can be forcefully exhaled after max inhale
tidal volume
Amount of air that moves in and out of the lungs during a normal breath Single breath usually 0.5L to 4 L
End-Sy stolic volume (ESV)
Amount of blood left in each ventricle after heart contract! ESV at rest = 55 ml of blood
What is cholesterol?
An "alcohol wax" that at times behaves like a fat. it is a natural compound in all animal tissues. it is essential for life, so much so the body manufactures all it needs without any help from dietary cholesterol.
List tests for men and women that should be checked regularly ages 20-50 years old
Cholesterol, bp, breast cancer, colon cancer
Type IIB fibers
Anaerobic fibers, fast glycolitic, white twitch fibers ATP produced in no oxidative systems is broken down rapidly in fibers! These fibers are found in large amounts in sprinter
Type IIB Fibers
Anaerobic fibers, fast glycolitic, white twitch fibers Short duration & high intensity exercise, such as sprinting & weightlifting!! fibers can produce bursts of power, but they fatigue quickly
sputum examination
Analysis of the cells found in mucus helps to rule out lung cancer or bacteria infection
6 steps used to evaluate the medical history form
Analyze ACSM artheroclerotic cardivasular disease risk factors, Ask if client has any symptoms suggestive of cardiovascular,pulmonary or metabolic disease. Decide if client is low, moderate or high risk. Determine if u need med clearance, ask if pregnant,decide if any reason to recommend med clearance
Passive- aggressive communicator
Angry or strong feelings Never deal directly with problems Take out frustrations on other Increase stress
3 joint actions of the talocrual joint and 2 actions of subtalar joint
Ankle dorsiflexion and ankle plantar flexion. Ankle eversion and ankle inverse
decisional balance
Another component of Tran- theoretical model of change
Bicuspid valves
Another name for biscuspid valve that separate left atrium from left ventricle
Slow Twitch Fibers
Another term for type I muscle fibers, fibers that are characterized by a greater amount of capillaries, mitochondria, and myoglobin. These fibers are usually found to have a higher endurance capacity than fast twitch fibers.
What is megadosing?
Any dose greater than 10 times the RDA not only wasteful, but potentially dangerous
What is vitamin
Any group of organic compounds that are essential for normal growth & nutrition & required in small amounts quantities in diet!
Relative indications
Any increasing chest pain
Lateral
Any side to side movement, away from the mid-line of the body.
Effectors
Any structure innervated by the nervous system, including organs, glands, muscle tissue, connective tissue, blood vessels, bone marrow, and so forth.
Zone 3
Anything above 85% of MHR, refers to peak zone
Describe the process for action-oriented goals.
Choose your goals, write out the details of the plan, including the days, time, duration, & intensity.
2 types of goals
Approach goal Avoidance goal
intervertebral disks
Are composed of fibrocartilaginous
Carotid artery
Artery that carries blood to the neck, face, head and brain
Radial artery
Artery that carries oxygenated blood to the thumb side of the lower arm
Fiber Recruitment and Adaptation
As training volume increases, so will the number of fibers that are recruited.
Of the 4 communication styles: aggressive, passive-aggressive, passive, & assertive, which communication style are personal fitness trainers encouraged to become?
Assertive
Describe the assertive communication style.
Assertive communication is ideal. An assertive communicator is constantly trying to create a win/win situation. Opinions & feelings are clearly & respectfully expressed in such a way that the rights of others are supported & not infringed upon. An assertive person can stand up for themselves without being intimidating or abusive. This communication style works to improve relationships, reduce stress, & promote a sense of well-being.
recommendation for cancer client
Avoid high intensity activity Avoid activity that can increase risk if infection Treatment affects immune system Exercise temporarily suppressed immune system Gyms loaded with germ Performing low-moderate intensity exercise Appropriate rest interval Safe ; clean environment
Training children and youth
At least 60 mins of moderate physical activity on all or most days of weeks Avoid competition in weight room As youth reach puberty vigorous activity for 20-30 min. Intermittent activity maybe preferable to continue activity High intensity training is discouraged Watch for sign of dehydration Provide competent supervision Fun interactive; get involved
R.I.C.E
At the onset of injuries
Dual energy x-ray absorptiometry
Available primarily in clinical settings
Osteoporosis prevention
Avoid all spinal flexion(especially cervical spinal flexion Performing gentle spinal extension exercise Prone partial-range spinal extension maybe beneficial
List 2 lifestyle factors for osteoarthritis
Avoid obesity and exercise
Distal
Away from body center
And uction
Away from midline of body
Wellness
Behaviors that minimize diseases and disabilities
Neurotransmitters
Chemical messengers that cross the neuromuscular junction (synapse) to transmit electrical impulses from the nerve to the muscle.
phosphagen system
Body's energy systems that uses immediate stored energy inside the muscle cells. Energy systems is composed of ATP & phosphocreatine(PCr). Exercise like; sprinting ; weightlifting.Can sustains physical activity for no more than 30 seconds
oxidative Systems
Body's long-term energy systems.Breaks down carbohydrate (glucose & glycogen) & fats ((lipids) from foods in order to synthesize ATP. Very Limited extent of protein can be broken down into glucose; protein aren't preferred fuel sources. Also called aerobics pathways ( with oxygen)
ballistic stretching
Bouncing is incorporated into stretch. Fina position isn't held.not ideal method of stretching
ballistic stretching
Bouncing, jerking, bobbing or pulsing to achieve greater range of motion! not prefer stretching technique
Valsalva maneuver
Breathe through closed airway! E.g.) diving
Gluteus Maximus
Butt muscle. Ex - squats, standing rear leg lifts, hip extension (prone hands and knees, elbows to knees), bridges and glute lifts
List the three antioxidant vitamins.
C E Beta-carotene
water table- soluble vitamin
C & all Bs - excreted from body when taken inexcess
What is the fuel source of the ATP - CP system/phosphagen system?
Chemical source (Creatine phosphate breakdown) - creatine creates a phosphate to replace the one lost in ATP.
Measuring site for men
Chest Abdomen Thigh
Strernum
Called breast bones, lies in middle of chest!3 parts: manubrium(superior), body ( middle)& xiphoid process( inferior)
Non oxidative systems
Called lactic acid or glycolytic systems, body's short- term energy systems. Allow ATP & phosphocreatine to be resynthesized at rapid rate Also; refer as anaerobic pathway Is used for physical activity that required high- intensity efforts. It provides energy to the working muscle during activity which last for 30 sec. to 3 min. Can be anything from running up the stairs to passing another participant in a race
Zone 1
Called recovery zone! Individual targets ❤️ rate will at 40-65 of maximum hearts rate! MHR IS BASED ON VO2 max, found using Karvonen formula
What is the fuel source of the Lactic Acid/ Glycolisis sytem ?
Carbohydrates (Glucose) - the usuable form of carbs in the body.
respiratory responses
Carbon dioxide is waste product of aerobics!
Give some examples of complex carbohydrates?
Carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice, & beans - may contain glucose, fiber, & many other nutrients
Articular (Hyaline) Cartilage
Cartilage that covers the articular surfaces of bones.
5 symptoms of cardiovascular disease
Chest pain Shortness of breath Dizziness/fainting Ankle swelling Palipitations or irregular heart beat
Inhalation
Cause diaphragm to move downward; intercostal muscle then pull rib cage up; enlarged The thoracic cavity
Concerns involved with excessive hip flexor strengthening and or tightness
Causes misalignment and potential back pain
Sarcoplasm
Cell components that contain glycogen, fats, minerals, and oxygen that are contained within the sarcolemma.
chronic obstructive pulmonary disorder (COPD)
Chronic bronchitis Emphysema
Chronic asthmatic bronchitis
Chronic inflammation & narrowing of The airways leading the lung ; causing coughing & wheezing
pulmonary circulation
Circulation of blood between the heart and the lungs
Condyoid joint
Circumstances, a abdunction flexion& extension e.g.) wrist
Krebs cycle
Citric acid cycle in aerobic system
Describe the shoulder girdle and 8 primary joint actions
Clavicles and scapulae. Scapular elevation-upward movement, scapular depression downward movement of shoulder girdle. Scapular retraction/scapular addiction backward movement of shoulder girdle pulled toward midline. Scapular upward of scapular rotation of frontal plane. Scapular protraction/scapular abduction forward movement of shoulder girdle. Scapular downward rotation return from upward. Scapular upward tilt away from rib cage. Scapular reduction of upward tilt. Return from upward tilt.
Prior health condition & injury
Client has history of injuries or health condition
2 hours pain rule
Client has more arthritis pain(opposed to soreness) 2 hrs after exercise than they did before; they did too much & should lower their exercise intensity
peripheral vascular disease(PVD)
Commonly observed in lower legs cause intermittent claudication Cramping/burning pain Most client with PVD need to be in medical supervised programs Walking; especially in short bouts (3-5 min) is preferred form of exercise
List sevearl common roadblocks to active listening.
Comparing, always assessing, always noticing who is more fit, smart, emotionally healthy, or who has suffered more, etc. Rehearsing Filtering, or listening to some things but not others Judging Blaming or criticizing Being right - going any lengths to avoid being wrong Dreaming, half-listening Identifying - focusing more on yourself than your client Advising - listen fully before jumping in with suggestions Derailing - suddenly changing the subject or joking it off Placating - wanting to be liked, going along with whatever is said Minimizing - telling clients not to worry, or that their particular problem isn't so bad, lessens the importance of the message denying - implying the clients don't have a problem when they feel they do, makes them feel as if they haven't been heard or understood
Vertical loading
Completing one set of all exercise b4 beginning the 2nd set
Tendons
Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force.
Cardiovascular system
Consist heart; as well as 2 network of blood vessels called pulmonary & systemic
Initial stage of conditioning
Consist of 10-15 mins warm-up following by moderate intensity activity for 15-30 minutes with 40%-60% of HRR, 3-4 days week!
consciousness raising
Consist of marketing strategy such as special offer for gym membership
Improvement stage of conditioning
Consist of warm-up 10-15 min following by an activity with 50%-85% of HRR. Only 30 mins activity; but increased activity duration by 10%-20% every week
Control diabetes
Consume low glycemic diet Participate in regular fitness programs AFAA recommended: Seek more education Recognize symptoms Hypoglycemia can be life threatening emergency call 911
Describe the suggested strategy for trainers to give clients in Stage 4: Action of The Stages of Change Model.
Continue to make the new behavior a part of the client's life. Set short-term goals; Try new activities. Discuss relapse prevention. Provide rewards.
Sagittal Plane
Divides the body into right and left
Arthritis
Cyclical- comes and goes Take advantage of good days During flare up reduced intensity an d duration When no pain free motion Perform isometric exercise & gentle stretches
vicarious negligence
Defendant is liable for careless actions of someone Else! E.g.) Employers could be found liable for careless act committed by employees
Horizontal Plane
Divides the body into the upper and lower half (top and bottom). (Or at any point horizontally for horizontal movement.
Metabolic condition
Diabetes, hyperglycemia;hypoglycemia & cardiac arrhythmia
How can diet help in a prevention plan?
Diet helps to manage weight and avoid the following: obesity, heart disease, cancer, diabetes, metabolic syndrome, and osteoporosis.
Diabetes mellitus type 1
Dietary intervention (low carbohydrate) + insulin replacement Occurs in people under age if 40& chronic conditions in which the pancreas produces little or no insulin
Diabetes mellitus type 2
Dietary intervention, oral hypoglycemics, and insulin (if refractory) Body becomes resistant to effect of insulin or fails to produce enough insulin!more common form if diabetes
cardiac muscle
Different between skeletal & cardiac muscle lies within their name! Muscle makes up the heart ❤️ Involuntary which means self-contracting
What is Fartlek Training?
Discontinuous interval training The work to recovery ratios do not apply. There is no rhyme or reason to the intervals. (I.E. A whistle blowing during a football or basketball game. Stop & go w/o warning.)
Frontal Plane
Divides the body into front and back half of the body (Can only move sideways - no forward back or twist)
frontal plane
Divides the body into front and back portions. E.g) side bending & lateral arm lefts
frontal plane
Divides the body into front and back. Abduction and addiction occurs. (Toaster)
Which statements represents one of the AFAA 5 Questions?
Does the exercise create any safety concerns?
Reassessing your client
Done three to four months after the initial assessment used the same tests and protocol.
ACSM recommendations
Drink 200 ml (2 cups) about 2 hrs before exercise During exercise; drink at regular intervals to balance water loss through sweat Fluid should be cool for best absorption 59-72F Favored water may enhance fluid replacement , although unflavored water is absorbed into body faster Sport drink ( carbohydrates & electrolytes) recommended for event longer than 1 hr
Plethysmography
Dual chamber device that measures the air displaced inside the chamber - expensive
What form of exercise is designed to achieve maximum muscular involvement?
Dynamic plyometrics
Free weight
E.g.) dump - bell or exercise bar Advantage: control resistance; isolates specific muscle; improve muscle balance using bench & some weight Disadvantage: risk of injuries higher than machine weights!
Ejection Fraction
EF = (stroke volume / end diastolic volume) x 100 %of blood in ventricle when heart is in relaxation (diastolic) state ; blood actually gets pumped out during contractions (systolic) phase
Adulthood
Early 20s - 64 years
Diabetes
Metabolic disorder associated with insulin & glucose metabolism
Counterconditioning
Eg) using workout video when your friend can't meet you at the gym
observational learning
Emphasis important of having positive role model
How can trainers help generalize behavior?
Encourage clients to practice the new behavior (exercise) on their own, when they're not with you. Provide them with alternatives for home exercise as well as exercise when traveling or on vacation. Develop your clients' confidence so they can continue the behavior independently. Help clients incorporate increased activity into their daily lives; exercise does not always have to be programmed & routine.
Describe the suggested strategy for trainers to give clients in Stage 2: Contemplation of The Stages of Change Model.
Encourage the person to begin taking steps towards the new behavior. Have client read about starting. Consider client's personal preferences. Have client enlist the support of 1 or 2 others. Build client's confidence by matching him or her with a successful role model.
Describe the suggested strategy for trainers to give clients in Stage 1: Pre-Contemplation of The Stages of Change Model.
Encourage the person to begin thinking about the behavior change. Discuss pros & cons of the change. Discuss the barriers to the change. Have clients set goals for reading about the new behavior.
Describe the suggested strategy for trainers to give clients in Stage 3: Preparation of The Stages of Change Model.
Encourage the person to increase his or her sporadic attempts at the new behavior to consistent & recommended levels. Identify barriers that prevent client from increasing the new behavior. Use goal setting, self-monitoring devices, logs, etc. Help client develop environmental cues for exercise.
Proteins
Essential for building/ repairing lean tissue - 22 amino acids, 13 produced in body, 9 " essential " consumed from food
Specificity principle
Exercising certain body parts; component of body, develops primary that parts. Become better at particular exercises or skills, runner should be trained by running; swimmer should be trained by swimming
1st class lever
Exists when the fulcrum is between the applied force and the resistance (see-saw)
Sliding Filament Theory
Explain how muscle contract, relax & or produces force
Piriformis syndrome
Excessive use of the gluteal muscles in some athletes (e.g., ice skaters, cyclists, rock climbers) can lead to hypertrophy or spasm of the piriformis muscle, which can compress the sciatic nerve. In individuals with a proximal split of the sciatic nerve (~12%), the common fibular nerve can become compressed as it passes through piriformis.
How can exercise help in a prevention plan?
Exercise helps to prevent heart disease, cancer, diabetes, osteoporosis, back problems, metabolic syndrome, and accidents.
Partial curl-up test
Explain the purpose of the test to the client, the test is performed for one full minute at a rate of 25 beats per minute Kama as many reps as possible without something to a maximum of 25 until the end of 1 minute
palpitations
Feeling of fluttering, rapids or pounding heartbeat. Symptoms: perceived feeling of skipped;fluttering
Electron transport system
Final sequence of reactions in aerobic production of ATP
Self- reevaluation
Fitness novice knowledge & understanding of exercise benefits increase; gain motivation! Health fitness professionals can begin educating new client
Depressions
Flattened or indented portions of bone, which can be muscle attachment sites.
When working the deltoids, which joint action is performed at the shoulder?
Flexion
Plasma
Fluid part of blood. It's main component is water (90-93%), but also contain some protein, electrolyte, gases ; nutrients, waste product & various hormones
Cytosol
Fluid portion of cytoplasm Calcium is stored inside sarcoplasmic reticulum is released into the cells
ATP
For all energy-required processes in cells.all muscle cells contain small amounts of ATP at all times, but that ATP is consumed almost immediately after exercise starts
Bruce Protocol
For grade exercise testing; treadmill test; which is great indicator of functional capacity
Blood Pressure Norms
For healthy people the average BP should be under 120/80mm (mercury/Hg). High Blood Pressure of Hypertension is 140/90 or above. This is considered a risk factor for heart disease.
slightly movable joints( cartilaginous joint)
Found in vertebrae of spine & rib cage. Vertebrae are connected to each other by cartilage pads which allows for slight movements
General, women , young men & men formulas for calculating VO2 Max
General: VO2 max=14.76-(1.379*T)+(0.451*T2)-0.012*T3) Women:VO2 max=4.38*T-3.9. Or VO2 max=2.94*T+3.74 Young men: VO2 max=2.94*T-3.9 Men: VO2 max=2.94*T+7.65
3 main goals of initial client interview or consultation
Get acquainted, see if you are compatible, acquire important health screening info
Define glucose.
Glucose is the end result of carbohydrate digestion. It is the sole source of energy for the brain under normal circumstances, & is essential in maintaining the functional integrity of nerve tissue.
Anaerobic Glycolytic System
Glucose is used for fuel and is either blood glucose or muscle glycogen, broken down in to pyruvic acid, when there is insufficient oxygen it then is transformed into lactic acid
What is Super Circuit Training?
Going from a cardio exercise to a strength training exercise (i.e. cycling to push-ups)
Principle of Overload
Greater stress than normal is required for training adaptation to take place! Improve fitness; strength or endurance- workload must be increased according
Muscular dystrophy / amyotrophic lateral sclerosis(ALS)
Group of inherited disorders that involved muscle weakness & loss of muscle tissue
Interstitial Lung Disease/ pulmonary fibrosis
Group of lung disease affecting interstitium
Restrictive lung disease
Group of lung disease characterized by restrictive in lung causing the inability to fully inhale! This results from conditions causing stiffness in lung, chest wall; weak muscle or nerves damaged
Chronic obstructive pulmonary disease (COPD)
Group of lung disease that blocks airflow;
Exercise programming
Guidelines to consider when developing cardio respiratory exercise program.ACSM RECOMMENDED training at moderate intensity at 55-69 % of maximum heat rate, high intensity at 70-89% New client at 55%.
Myocardial Infarction
Hear attack occurs due to lack of blood flow through the coronary arteries to the heart muscle
Ventricular Ectopic Beats (VEB)
Heart beat arising from an abnormal focus
Too much body fat is a hazard in increases the risk of:
Heart disease, diabetes, high blood pressure, some forms of cancer, low back pain, and other musculoskeletal problems.
Cardiac output
Heart rate x blood volume
Describe why it is important for trainers to have clients create / strive for measurable goals.
Help your client define measurable, tangible goals; then it will be clear when the goal has been achieved, & thus enhance motivation. fitness assessments are ideal for establishing a base line & then giving proof of progress at later reevaluations. Structure at least one goal to allow you to measure progress during reassessment.
Explain how increased oxygen delivery & CO2 Removal improves exercise performance.
Helps aerobic athletes to maintain a better acid/base balance
List activities that rely primarily on the anaerobic glycolytic system
High intensity, short duration 400-800 meter runs. Effort 1-2 minutes
What is the intensity, duration, and example activities of ATP- CP system/phosphagen system?
High intesity, Duration is short 15-20 seconds (fast, quick, sudden movements), Examples:Heavy or power lifting, sprinting, jumping and throwing (high jump and shot put)
What is the intensity, duration, and example activities of the Lactic Acid/ Glycolisis system?
High intesity, Duration is shorter 45-90 seconds or 1-2 min (alot of stopping and starting), causes burning sensation and fatigue (HIT training helps develop a tolerance) Examples: longer sprints, soccer, VB, basketball, hockey
controversial
High risk moves
VO2 max
Highest volume of oxygen can consume during exercise.
Valsalva maneuver
Holding breath due to strenuous activity
5
How many servings of fruits and vegetables per day?
6
How many servings of whole grains should you eat per day?
Frequency
How often , per week; client will participate
3-4 months
How often is it recommended to reassess fitness?
excessive kyphosis
Hunchback or increase in primary curvature
Methods for estimating % body fat
Hydrostatic underwater weighing, dual energy x-ray absorption Kama plethysmography, near-infrared interactance Kama bioelectrical impedance analysis, skinfold caliper
Asthma symptoms
Hyperactive airways that promotes bronchi spasms Narrow of bronchi &! Bronchioles Hard to breathe
Shoulder height discrepancy
I'll take a large piece of paper at shoulder height on a wall have your clients they normally against wall with shoulders pressed against paper, hips back, and heels 1 inch from wall. Play same level clipboard or notebook on right shoulder and draw a horizontal line on the paper repeat with left shoulder - measure distance from each horizontal line to floor with tape measure.
Exercise motivation
Inspired your client how important to exercise can directly improve their overall health
Adductors
Inner thigh muscles (Moving the inner hips toward the midline of the body). Sideline exercises
Semitendinosus and Semimembranosus
Inner thigh muscles (part of the hamstrings). Ex - Squats, lunges, standing rear leg lift knee curl and glute lifts
Biceps
Inner/upper arm muscle and a prime mover or agonist for elbow flexion. Sample ex - curls, low rows
Non oxidative systems by product
Lactic acid
How can interval training improve aerobic performance?
Interval Training can maximize aerobic power and when done at higher intensity it can increase aerobic endurance and anaerobic power.
Passive stretching
Involved only non- contractile elements ( ligament: fascia; bursar;dura Mayer& nerves roots) Muscle is handled physically; such as therapeutic messages or during isometric exercise in which there is no range of motion of body part involved
Alternation periodization
Involves alternating between volume & intensity. This is good for more advanced levels
Lumbo-Pelvic-Hip Complex
Involves the anatomic structures of the lumbar and thoracic spines, the pelvic girdle, and the hip joint.
Spin
Joint motion that depicts the rotation of one joint surface on another. Examples would include the head of the radius rotating on the end of the humerus during pronation and supination of the forearm.
Nonsynovial Joints
Joints that do not have a joint cavity, connective tissue, or cartilage.
Articulation
Junctions of bones, muscles, and connective tissue at which movement occurs; also known as a joint.
What is the HRR Method also known as/
Karvonen Formula
-Immunosuppressant drug( imuran; cytoxan; rheumatrex; trexall)
Keep immune system from attacking & destroying healthy tissue! Also slow down or stop the growth of abnormal tissue or cell
Programs design
Keep intensity low (40-70% of HRR) Use RPE if client is on medication Reminds client to breath Practice relaxation & stress management Position where head is above heart Avoid: Prolonged/high intensity isometric exercise Heavy loads Exercising to failure
Recommended for hypertension programming
Know how to take blood pressure Know the sign of stokes & heart attack Know your limits
Defin dyslipidemia
LDL cholesterol =>130 or HDL=>200
Ischemia
Lack of blood flow thru coronary arteries to heart
supination
Lateral rotation of forearm that brings Palm upward
Supine
Laying on the spine
intrinsic motivation
Lead to lifelong adherences to healthy habit
Corporation
Legal & distinct entity having an independent existence separate of any owners; shareholders or employees. Maybe easier to Protective your assets in the event of lawsuits
Scope of practice
Legal description of what a specific health professional may and may not do.
Eccentric
Lengthening action of a muscle as it develops tension against resistance
eccentric contraction
Lengthening of Muscle
Advantages of submaximal testing
Less expensive, less risky since it just ends at or before 85% of the maximum heart rate or 70% of heart rate Reserve, less specialised equipment is required, Personnel does not have to be highly trained or qualified.
normal BP
Less than 120/80
Trunk extension
Lie prone with the hands of the floor beneath shoulders. Attempt to push up her body up while maintaining his contact with the floor- good flexibility of lumbar spine is evident when elbows fully extend and hips remain on the floor, fair flexibility of lumbar spine when hips rise from ground up to 2 inches, poor flexibility is evident when hips rise from the ground two inches or more
Hip flexor flexibility
Lie supine, clasp hands behind right knee and pull it into the chest as far as possible. Keeping low back pressed to the floor comics in the left leg in attempt to press back of the knee to the floor. Adequate flexibility exist if the back of the knee and the low back can both be pressed to the floor simultaneously - check both sides
Which type of connective tissue connects bone to bone?
Ligament
Calcium
Like messenger! Once calcium inside cytosol, look for troponin & bind to it.
Unilateral Edema
Limb completely swollen.Results from venous thrombosis or lymphatic blockage in the limb
Linear Periodization
Linear periodization is continual progression of increasing intensity. Amount of weight is increased as repetition are decreased. This type good for beginners & intermediate levels
Bursae
Liquid filled membrane that protects soft tissue
recommendations for asthma
Longer warm up periods 10-12 min Exercise in warm; humid air Breathing through nose than mouth
M.R.I.P.L
M- medical history R- risk factors assessment I- interpreting the data P- prescribing an exercise program L- lifestyle counseling
Kyphosis and forward head assessment
Martin place for a few seconds and then asked client to stand normally, observe from the side.
(VO2max
Max O2 consumption consumed and utilized by the body during an all out effort to exhaustion
List the 1 problem a warm up may help prevent.
May help prevent heart problems
Hip and shoulder height discrepancies
Measure hip height - leg length discrepancy, have your client remove his shoes and stand normally with feet a comfortable hip-width apart period Place one end of tape measure on iliac crest top of hip bone, and bring other and down outside of leg to the floor, past lateral malleolus. measure both sides, making sure to be consistent from right to left sides in terms of tape placement
RPE
Measure intensity of an exercise. Scale runs from 0-10, with 0 easiest levels & 10 playing intense sport! Recommended levels 3-4
Flat tips for skinfold analysis
Measure with the thumb and forefinger of the left hand, grass should be one centimeter above the site where the caliper is place, take duplicate measurements at each site
pulmonary function test
Measurement of the air taken into and exhaled from the lungs by a spirometer
basal metabolic rate
Measurements of minimum amount of metabolic activity used to survive & functions
Arterial blood gas analysis
Measuring how well your lung are bringing oxygen into your blood & removing carbon dioxide
Cross-bridge cycling
Mechanisms allow muscle to contract & relax ! The production of movement & the generation of forces by muscle cell
pronation
Medial rotation of forearm that with palm inward position so radius lies diagonally across the ulna
teres major
Medially rotates and adducts the arm
Well developed exercise program
Meeting need of participating client! Exercise prescriptions address client's need, interest & limitations; health through disease prevention; producing changes in personal health behavior
Push-up test
Men on toes women on knees breed with each repetition and repeat as many as possible with proper form, count the number of reps performed correctly without rest, the test is over when correct form can no longer be maintained or your client is unable to complete another rep.
Example of relative contraindications to exercise testing
Mental impairment leading to an inability to cooperate
Transition or peak contraction phrase
Mid- point
Implications of Assessment
Minimum recommended levels of total body fat for men is 5% , women is 15%!
Pulmonary function
Minutes ventilation (VE) is volume of air inhaled or exhaled in 1 minutes. At rest, minute ventilation is about 6 L/ min. Exercise increases minutes ventilation, because breathing depth increases during physical activity
Giving appropriate verbal responses that encourage your client to keep talking is a form of active listening. Give several technique examples
Mirror - restate the client's message Paraphrase - Put the core of the client's message into your own words for greater clarity Ask for clarification of a client's statements Search for more information - use open-ended questions Acknowledge - give the client direct feedback about what you hear the client saying. this is better accepted if your statements being with "I" or another personal pronoun (i.e. "I hear that you're not feeling well today.") Summarize - recap what was said & never let a conversation end without being sure of what was said & why. don't pretend to understand if you don't.
Vitamin
Organic compounds essential for optimum health 1)water. 2) fat soluble
What level(s) of clients should you recommend a physician's clearance to?
Moderate & High Risk Clients
How can alcohol moderation help in a prevention plan?
Moderate alcohol consumption helps to prevent cancer, cirrhosis, osteoporosis, and accidents/injury.
adenosine triphosphate
Molecule found in every cell of body that is composed of adenosine,ribose and 3 phosphate groups. The form of which food energy is stored in your cells
Vigorous intensity exercise
More intense than moderate intensity exercise & cause greater increases in heart rate! E.g.) running & intense sports
freely movable joints( synovial joint)
Most common joints found in body! Allow Head to move from side to side, knee & elbow to bend; shoulder to rotate
chronic adaptation in the muscle
Most people understand more about chronic muscular adaptation gained from resistance training ( lifting weights, etc! ) aerobics exercise aids the muscle as well
Ball-and-Socket Joint
Most-mobile joints that allow motion in all three planes. Examples would include the shoulder and hip.
Managing pain of osteo-Arthritis
Movement & regular physical activity Moderate strength training helps muscle support joints & absorb impact
Rotation
Movement around an axis
Abduction
Movement away from the midline
Rotation
Movement either towards midline or away from midline of body
Saddle joint
Movement of flexion; extension, abdunction& circumstance & opposition! E.g.) thumb
Adduction
Movement toward the midline
adduction
Movement toward the midline of the body
Helicon centration
Movements of plasma out of blood. Decrease of fluid within blood ! Can lead to elevation in hematocrit & hemoglobin value
Quadratus Lumborum
Mucles right next to your spine
Neuromuscular Disorder
Multiple Sclerosis (MS)
Multipenniform
Muscles that have multiple tendons with obliquely running muscle fibers.
Stabilizer
Muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns.
Rate Coding
Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated.
electron transport chain
NADH & FADH produced by Krebs Cycle have received high energy electron from pyruvate acid which breaks down the Krebs cycle.
External Obliques
Need to utilize diagonal exercises to work these muscles. Diagonal crunch twists works these. Traverse Abdominis - holds tight in pilates
Internal Obliques
Need to utilize diagonal exercises to work these muscles. Spinal flexion with rotation (twist crunches)
Action Potential
Nerve impulse that allows neurons to transmit information.
Fixed joint( fibrous joint)
No movement! Held together with fibrous ( high strength) connective tissue!
Diabetes Type: Type 2
Non-insulin dependent diabetes mellitus (NIDDM)- insulin is produced: but body's cell are not sensitive to it 90-95% of people with diabetes have type 2 Can be managed or avoid completely with diet & exercise
Resting Metabolic Rate (RMR)
Normal metabolic rate with no external pressure or activity
ballistic stretching
Not popular due to the fact that it has possible risk of injuries & soreness
Avoid the use of nullifer statemetns. What are nullifiers? Give examples.
Nullifiers help avoid or escape the truth. Examples include: I should. I don't know. I could. I can't.
What is the most important dietary risk factor for cancer?
Obesity
What benefits does controlling obesity offer?
Obesity control helps to prevent heart disease, cancer, metabolic syndrome, diabetes, back problems, and osteoporosis.
Resting Heart Rate
Obtained first thing in the morning when you are completely relaxed but conscious, before getting out of bed
resting heart rate
Obtaining at the apical site( over the heart; at the 5 the intercostal) with stethoscope.palpitation of the apical pulse is point of maximal pulse (PMI).A normal resting HR is 60-80 bpm
Acute adaptation
Occurs immediately after or sometimes during exercise, stroke volume & cardiac output are examples
Chronic adaptation
Occurs with long term aerobics & resistance training. Over period of Tim & can usually seen as early as 6 months
Myosin
One of the two major myofilaments known as the thick filament that works with actin to produce muscular contraction.
Isotonic Muscle Contraction
Opposite of isometric, so there is movement with equal tension. Ex - Resistance machines or free weights
mitochondria
Organelle in the cytoplasm of cell that functions in energy production
Vastus Lateralis
Outer part of the thigh and part of the quadriceps group. Ex exercises - squats, lunges, standing knee lifts, seated leg lifts, leg presses, wall sit
Aerobics pathway
Oxygen is required for this system to proceed. Produces large amounts of ATP; unlike phosphagen systems & no oxidative systems
Hemoglobin
Oxygen-carrying component of red blood cells and also gives blood its red color.
aorta
Oxygenated blood flows from the heart through the:
Pronation
Palm down
Sit-up test
Perform as many as possible in one minute while the feet are held in place by the personal fitness trainer
Resistance training for senior
Performing 1 set of 8-10 exercise addressing all major groups Muscular strength Endurance Proprioception Performing 10-15 repetitions at an RPE of 12-13; keep all exercise within pain- free ROM
perpendicular
Personal trainers should make sure that the caliper is ______ to the skinfold
Isokinetic
Pertaining to concentric (shortens) muscle or eccentric ( lengthen) muscle, which speed & tension are constant throughout the range of lengthening or contracting
3 metabolic pathway or energy systems
Phosphagen (Atp-pc) ,anaerobic glycolytic (lactic acid) , aerobic (oxidative)
Which energy system has a limiting factor of a small supply of stored CP
Phosphate
List 2 lifestyle factors for osteoporosis
Physical activity and calcium
List 2 lifestyle factors for metabolic syndrome
Physical activity, body mass index
6 dimensions of wellbeing
Physical occupational social intellectual emotional spiritual
axial skeleton
Portion of the skeletal system that consists of the skull, rib cage, and vertebral column
Axial Skeleton
Portion of the skeletal system that consists of the skull, rib cage, and vertebral column.
Appendicular Skeleton
Portion of the skeletal system that includes the upper and lower extremities.
Hypertension lifestyle:
Prevalence: at least 1 in 3 adult Reduced dietary intake of sodium Saturated fat Alcohol no smoking Maintain healthy weight Balance stress Increase physical activity
Practice of wellness
Prevention and holism
Ligament
Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement.
Agonist
Prime mover or contracting muscle that is responsible for movement
Agonist
Prime mover, or the contracting muscle that is responsible for the movement that you see
Partnership
Pro: Shares responsibility; financing; simple setup Con: personal asset at risk
sole proprietorship
Pro: simplest setup ; inexpensive startup & entitled to all profit Con: personal assets at risk; solely financed
endurance training
Produces more erythrocytes (red blood cells) therefore more hemoglobin, which increases oxygen carrying capacity of blood to working muscle! Training prompt an increase plasma volume, which leads to higher stroke volume & lowers resting heart rate
Tubercle
Projections protruding from the bone to which muscles, tendons, and ligaments can attach; also known as a condyle, process, epicondyle, and trochanter.
Trochanter
Projections protruding from the bone to which muscles, tendons, and ligaments can attach; also known as a condyle, process, tubercle, and epicondyle.
Epicondyle
Projections protruding from the bone to which muscles, tendons, and ligaments can attach; also known as a condyle, process, tubercle, and trochanter.
Condyles
Projections protruding from the bone to which muscles, tendons, and ligaments can attach; also known as a process, epicondyle, tubercle, and trochanter.
Processes
Projections protruding from the bone where muscles, tendons, and ligaments can attach.
Cardiovascular drift
Prolonged endurance exercise increases body temperature. Prevent overheating, plasma is moved from blood vessels into surrounding tissues. Provides body with more water for sweating, which cool down body! This drift cause increases heart rate. Because decrease total volume of blood & decrease stroke volume
List 2 lifestyle factors for back pain
Proper posture and proper lifting
function of a muscle spindle
Proprioceptive receptor that attaches to surround sheaths of surrounding muscle fibers. Sends sensory info to the brain about muscle changes. Relay a message to spinal cord to cause a contraction in the same muscle. Communicate with motor neurons of target muscle thru internal neurons of spinal cord
22
Protein is digested into how many amino acids?
Actin
Proteins that cause muscle action
Bones
Provide a resting ground for muscles and protection of vital organs.
Explain how increased maximal oxygen uptake and aerobic power improves exercise performance.
Provides a richer supply of oxygen and nutrients, removes CO2 and other wastes more quickly and allows a higher max rate of aerobic energy production.
Sad le joint
Provides flexion,extension, abdunction; adduction & circumstance! E.g.) thumb
Moderate intensity exercise
Put enough demand on body due aerobics exercise to increase heart rate & respiratory rates! Ex) walking, climbing stairs & mowing lawn
Avoid the use of qualifier statements. What are qualifiers? Give examples.
Qualifiers are ways of watering down the truth. Examples include: I guess. I suppose. Perhaps, maybe, kind of, probably, only, just, & sort of
BMI (body mass index)
Reading is not completely accurate not considered factors such as body frame; age; or % fat! Patient's body composition (% body fat) more reliable ways to classify body weight!1
Muscle Spindles
Receptors sensitive to change in length of the muscle and the rate of that change.
Golgi Tendon Organs
Receptors sensitive to change in tension of the muscle and the rate of that change.
Joint Receptors
Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.
social cognitive theory
Reciprocal interaction of behavioral, personal & environmental influences
gross negligence
Reckless behavior that shows disregard for the safety or lives of others.
Erythrocytes
Red blood cells, contain protein called hemoglobin! The most abundant types of cells in blood;for more than 99% of blood's cell. Oxygen is bound to hemoglobin for transportation; carries some of carbon dioxide (30%) in body
Corticosteroids ( inhale or oral)
Reduce swelling & inflammation & suppressed the immune systems so it doesn't attack healthy cell
Compression
Reduce swelling. Seek medical advice to determine best option but those most commonly used are bandage such as elastic wraps,special boots, air cast& splint
Formed Elements
Refers to the cellular component of blood that includes erythrocytes, leukocytes, and thrombocytes.
Muscle Fiber Arrangement
Refers to the manner in which the fibers are situated in relation to the tendon.
Muscle Fiber Recruitment
Refers to the recruitment pattern of muscle fiber or motor units in response to creating force for a specific movement.
Skinfold caliper analysis
Relatively accurate more expensive models are more accurate and long-lasting the disadvantage and source of error in the skinfold method is incorrect technique and or lack of experience on the part of The Examiner.
Diastole
Relaxation of the heart
METS
Represent individual 's resting metabolism or oxygen uptake, is way for you to measure the intensity of your workout
RICE
Rest, Ice, Compression, Elevation
R.I.C.E
Rest. Ice. Compression. Elevation
3 components of energy expenditure
Resting Metabolic Rate, Energy expended with exertion, the thermic effect of food
The Karvonen formula incorporates the __________ in determining the training heart rate range (THRR).
Resting heart rate
Components of a fitness assessment
Resting heart rate and blood pressure, body composition, cardiorespiratory Fitness, muscular strength/endurance, flexibility, optional fitness assessment components
Chemoreceptors
Sensory receptors that respond to chemical interaction (smell and taste).
Nociceptors
Sensory receptors that respond to pain.
Circuit training
Series of exercise, back to back, with little rest
Muscular System
Series of muscles that moves the skeleton.
9 primary joint actions of shoulder joint
Shoulder flexion/extension Shoulder addiction/abduction Shoulder horizontal addiction/flexion Shoulder horizontal abduction/extension Shoulder interns rotation (medial or inward) External rotation (lateral or outward) Shoulder circumduction
Latissimus (Lats) Dorsi
Side back muscles. Ex - Bent over row, low rows seated with tubes, shoulder abduction (pull ups, lat pull down), and shoulder extension (low row, bent over row).
What is High Risk Stratification?
Signs or symptoms & / or the client has been diagnosed with a known cardiovascular, pulmonary, or metabolic disease
What are the 2 main types of carbohydrates?
Simple & Complex Carbohydrates
absolute contraindication
Situation that makes a particular treatment or procedure absolutely inadvisable 1)acute myocardial infarction 2)unstable angina, 3)symptomatic severe aortic stenosis
Personal trainers often play the nurturer role. Describe this role.
Some clients want & need a great deal of support. Even dedicated clients may want empathy & a little hand-holding after a hard day or during a difficult time in their lives.
extrinsic rewards
Something given as a recognition of good work
excessive lordosis
Swayback or increase in secondary curvature
The SMART system of goal setting has become a popular approach. What does SMART stand for?
Specific, Measurable, Action-oriented, Realistic, & Timed
SMART
Specific, Measurable, Action-oriented, Realistic/relevant, Timed
4 primary joint actions of the spine
Spinal flexion , spinal extension, spinal rotation, Spinal lateral flexion
Recommended/Programming for Parkinson's disease
Swimming & stationary cycling Emphasis extensor muscle Erector spinae Middle trapezius Rhomboid Gluteus maximum Gastrocnemius Plyometrics or rebounding exercise Functional exercise
Stage of change or trans theoretical
Stage 1- pre- contemplation Stage 2- contemplation Stage 3- preparations Stage 4-action Stage 5- maintenance
List the 5 stages for The Stages of Change Model.
Stage 1: Pre-Contemplation Stage 2: Contemplation Stage 3: Preparation Stage 4: Action Stage 5: Maintenance
Shoulder deltoid, latissimus dorsi, triceps, rotator cuff muscles flexibility
Stand and raise left arm overhead and bend left elbow so that left hand points down the upper spine between shoulder blades. Have your client bring right arm behind the back, and bend the right elbow so the fingers point up the spine between the scapula. Flexibility of the right shoulder exist at the fingertips of both hands can touch
Calf flexibility
Stand with back, hips, heels against the wall. Attempt to Rae dorsiflex the right forefoot while keeping both knees straight. Flexibility is attained if the forefoot is able to elevate by at least one inch
Dynamic bench press test
Standardized weight barbell of 35 pounds for women and 80 pounds for men the barbell is lifted to a metronome count of 60 BPM. The test is completed when your client can no longer keep pace, brakes form, or cannot complete another rep.
What is social cognitive theory?
States there is a relationship between the environment, personal factors, & the behavior in question. The premise is that changing one of these variables influences the other variables.
Resistance machine
Targeting certain muscle! Advantage: allow client to control resistance & isolates specific muscle Disadvantage: required equipment
dramatic relief
Strategy such as psychodrama; grieving losses& role playing in order to experience & express feelings about problems preventing exercise
How can controlling stress help in a prevention plan?
Stress control helps to prevent heart disease and cancer.
Musculoskelatal Benefits of Weight -bearing activities
Stronger Bones / Better Posture
Musculoskelatal Benefits of Increased Muscular Strength
Stronger bones, improved posture, increased metabolism and muscle mass, reduces injury risk, improved daily activities
exertional dyspnea
Suggests presence of cardiopulmonary disorder!Dyspnea should be differentiated
Personal trainers often play the educator role. Describe this role.
Suitable in initial training sessions with a new client, but you will find yourself in teaching mode even with longstanding clients.
Total lung capacity
Sum of residual volume and forced vital capacity
Polyunsaturated
Sunflowers; corn; sesame oil; fish oitwhich omega-3
Ankle Inversion
Supination, Arch lifts
ATP (adenosine triphosphate)
Supplying contracting muscle with usable energy . This energy,fuel drive body to operate.
Name of rotator cuff muscles
Supraspinatus, infraspinatus, teres minor, subscapularis (SITS)
Diarthrodial joints
Synovial(moves freely) small space between bones that allows greater range of motion
Clients who belong in medically supervised programs
Systolic BP decreases with exercise Resting systolic BP >160 mmHg Resting Diastolic BP >90 mmHg BP increased >200 /100 mmHg during exercise
resting blood pressure
Taken when patients is seated; supine or standing. BP is notated as maximal output ( systolic) over minimum output (diastolic)
Environmental reevaluation
Target specific habits! E.g.) If targeting smoking; you would providing clients with information about danger associated with direct & second hand smoking
List several ways you can help clients reduce fat in their diets.
Teach them to: read labels substitute fish or chicken for some red meat eat more meatless meals select lean meats eat smaller portions limit intake of saturated fats broil, bake, or boil foods instead of frying cut back on fat-laden snack foods switch as many fats as possible to the healthier monounsaturated oils such as olive & canola oil
Which condition is referred to as an overuse injury?
Tendinitis
A sixth stage is sometimes added to The Stages of Change Model, but not in regard to physical activity. What is that stage?
Termination
1RM testing
Test measuring the heaviest weight can be lifted under the maintenance of Good form & considered gold standard for evaluation dynamics strength
Venous Return
The "pumping action" of the muscles in the extremities and the respiratory system along with the vein constriction to move oxygen - pool blood back to the heart. When blood is returned to the heart after exercise.
Thoracic Spine
The 12 vertebrae in mid torso that are attached to the rib cage.
ACSM
The American College of Sports Medicine
Explain what Dietary Reference Intake (DRI) does.
The DRI value provides an estimate of appropriate nutrient intakes for generally healthy people.
Muscular endurance
The ability of a muscle in your muscle groups exert submaximal force force of repetitions, or to hold a contraction for the same length of time.
Muscular strength
The ability of a muscle or muscle group to exert maximum Force for one repetition
Integrative (Function of Nervous System)
The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response.
Intermuscular Coordination
The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them.
Intramuscular Coordination
The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle.
Aerobic Capacity
The ability to deliver oxygen to our tissues efficiently. The body's ability to perform long full body movements at a moderate to high intensity for a prolonged period of time. The more we work out the more this increases.
Energy
The ability to do work. Its' food source is the sun and food (animals, plants, proteins, etc)
Define cardiorespiratory fitness
The ability to perform repetitive, moderate to high intensity, large muscle movement for a prolonged period of time
Describe the aggressive communication style. Why is it negative.
The aggressive communicator intimidates others & engages in verbal abuse. This leads to bad feelings on both sides, in addition to increased heart rates, higher blood pressure, & greater overall stress. The goal of aggression is domination & winning no matter what.
stroke volume
The amount of blood ejected from the heart in one contraction.
glucose
The bodies usable form of carbs
Skeletal System
The body's framework, composed of bones and joints.
Tibialis Anterior
The muscle next to the shin bone. Ex exercises - Toe raises, flex and point ankle
Atherosclerosis
The build-up of fats, cholesterol, and other substances in and on the artery walls.
Lactic Acid
The by product of anaerobic metabolism of glucose or glycogen in muscle. This causes a burning sensation and fatigue.
Bicep Femoris
The center back of the thigh muscle (part of the hamstrings). Ex - Squats, lunges, standing rear leg lift knee curl and glute lifts
Medullar Cavity
The central cavity of bone shafts where marrow is stored.
Human Movement System
The combination and interrelation of the nervous, muscular, and skeletal systems.
Kinetic Chain
The combination and interrelation of the nervous, muscular, and skeletal systems.
Endomysium
The deepest layer of connective tissue that surrounds individual muscle fibers.
Tendon
The dense fiber at the end of the muscle that connects muscle to bone.
Heart Rate Reserve
The difference between maximum heart rate and resting heart rate
Describe Stage 4: Action in The Stages of Change Model.
The doing enough physical activity stage at the levels recommended by ACSM, but for less than 6 months.
Describe Stage 3: Preparation in The Stages of Change Model.
The doing some physical activity stage, yet still not at the levels recommended by ACSM
Epiphysis
The end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production. They are also one of the primary sites for bone growth.
Oxygen Deficit
The first 3-5 minutes of warm up, a lag of oxygen consumption occurs due to intensity temp being higher than the body's ability to supply oxygen.
Roll
The joint motion that depicts the rolling of one joint surface on another. Examples would include that of the femoral condyles over the tibial condyles during a squat.
Slide
The joint motion that depicts the sliding of a joint surface across another. Examples would include the tibial condyles moving across the femoral condyles during a knee extension.
Pectoralis Major
The large fan shaped muscle in your chest. It helps with shoulder abduction. Ex exercises: push ups, plank, bench press, supine fly
Achilles Tendon
The large tendon that connects the heel of the foot to the calf.
Describe Stage 5: Maintenance in The Stages of Change Model.
The making physical activity a habit stage.
Mitochondria
The mitochondria are the principal energy source of the cell. Mitochondria convert nutrients into energy as well as doing many other specialized tasks.
Origin
The more fixed, central, or larger attachment of a muscle—compare with insertion.
Motor (Function of the Nervous System)
The neuromuscular response to the sensory information.
Heart Rate Reserve
The number of beats between resting HR and measured or estimated maximal HR. 220-age
Describe the passive communication style. Why is it negative?
The passive person doesn't express feelings at all, holding everything in & avoiding conflict at all cost. They may have lose self-esteem, believing that they do not have a right to their own opinion or that no one will listen anyway.
Describe the passive-aggressive communication style. Why is it negative?
The passive-aggressive person tends to be indirect. Instead of saying what he or she means, this type of communicator remains silent, perhaps even with a forced air of politeness, yet later they will vent frustrations to or on someone else. Since problems are never resolved, increased stress results.
Comparative negligence
The plaintiffs share faults in cause of injuries
Neuromuscular Junction
The point at which the neuron meets the muscle to allow the action potential to continue its impulse.
Anaerobic Threshold
The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called lactate threshold.
Joint
The point where 2 or more bones meet and where movement occurs
Lower-Brain
The portion of the brain that includes the brainstem, the basal ganglia, and the cerebellum.
Central Nervous System
The portion of the nervous system that consists of the brain and spinal cord.
Cell Body
The portion of the neuron that contains the nucleus, lysosomes, mitochondria, and a Golgi complex.
M-Line
The portion of the sarcomere where the myosin filaments connect with very thin filaments called titin and create an anchor for the structures of the sarcomere.
Lumbar Spine
The portion of the spine, commonly referred to as the small of the back. The lumbar portion of the spine is located between the thorax (chest) and the pelvis.
The submaximal cycle ergometer test
The preferred form of aerobic fitness assessment colon easy to calibrate, relatively inexpensive and portable, non- intimidating
Aerobic
The presence of oxygen, with oxygen. Low or moderate exercise for a prolonged time. It is rhythmic, uses major muscle groups, and is maintained at a fairly continuous intensity for a prolonged time.
Sliding Filament Theory
The process by which muscle are believed to contract, relaxed & produce force.
Kinesiology
The study of how the body moves
cardiac output
The volume of blood ejected from the left side of the heart in one minute.
cardiac output
The volume of blood ejected from the left side of the heart in one minute. HR x Stroke volume =Q Cardiac output at rest ; 5 L. Per minute
Rectus Femoris
The top of the thigh and a part of the quad group. The only quad muscle to cross the knee and hip joints. Ex exercises - squats, lunges, standing knee lifts, seated leg lifts, leg presses, wall sit
Minute ventilation
The total amount of air breathed per minute
Measuring sites for women
Triceps Thigh Supra ilium
Self- Efficacy
They know they have all the knowledge they need to confidently walk into any health club
How are "I" statements beneficial?
They make you own your thoughts & feelings, which helps you gain control of yourself both in professional & personal interactions.
Personal fitness trainers often play the motivator role. Describe this role.
This is the role you play for clients wanting a tough & challenging workout. In this role, you may limit conversation & stay focused on directive & motivating cues as you lead your client from one exercise to the next.
Bioelectrical impedance analysis
This method is not very accurate unless you adhere to numerous conditions
Anaerobic Threshold
This occurs when you are working so hard that your muscle cells can no longer produce ATP aerobically, so they rely on the anaerobic glycolitic pathway, so it builds up lactic aid.
anaerobic glycolytic system
This system provides much of the energy for sustained, high-intensity things such as:soccer, field hockey, ice hockey, lacrosse, basketball, volleyball, tennis
Rectus Abdominis
Used for core stabilization, need spinal flexion to train. Sample Ex - crunches, planks, v-sit
What is Interval Training?
Timed bouts of high intensity cardio movement followed by bouts of rest or recovery movement, performed in timed work to recovery ratios (ratios depend on the fitness level of the client)
Ligament
Tissue holds bone together
Fibrocartilaginous Tissue
Tissue strong & tough! Composed of annulus fibrosus which jelly Like substance in middle of each disk that allowed vertebrae to absorb shock & bear weight
What is the principle of overload?
To achieve desired training improvements or effect, the relevant body system must by overloaded beyond its normal level or present capacities
Anatomical position
To stand erect with arms at the sides and palms of the hands turned forward
Modifiable risk factors
Tobacco smoking; dyslipidemia; hypertension ; physical inactivity; overweight/obesity (type 2), & metabolic syndrome
USDA Recommends
Total fat intake be between 20-35 of total calories - less than 10% from saturated fat - increases in cholesterol floating in blood
Medial
Toward the midline of the body
Superior ( cranial)
Towards Head
Windpipe
Trachea
Split- routine
Training different body parts on different days (ex! Day 1 : chest, shoulder; Day 2: back & leg ....
What is the principle of specificity?
Training effects derived from an exercise program, which is specific to the exercise performed & the muscles involved
What is Cross Training?
Training that uses a variety or CR equipment in one workout
Sensory (afferent) Neurons
Transmit nerve impulses from effector sites (such as muscles and organs) via receptors to the brain and spinal cord.
Interneurons
Transmit nerve impulses from one neuron to another.
Motor (efferent) Neurons
Transmit nerve impulses from the brain and spinal cord to effector sites.
Cancer - training recommended
Treatment may cause: Severe fatigue Nausea Irregular heartbeat rate Fluctuations in bp Confusion Loss appetite Weight loss Diarrhea
Sit and reach test
Trunk flexion test primarily measures the flexibility of the hamstrings and erector spinae muscles, as well as the cap and upper back muscles- explain the purpose of the test have client actively warm up, instruct your client to remove his shoes sit on the floor with knees straight feet approximately 12 inches apart, ankle dorsiflex. The hill should be aligned at the 15-inch mark on a yardstick or tape with zero in toward the body, have your client place his hands on top of each other with fingers aligned so we exhale stretch out, touch the tape or yardsick without bouncing.- best out of 3
Slow twitch muscle fibers
Type I. Predominately for lower intensity, longer duration activities that depend primarily on the use of oxygen to generate energy (aerobic activities).
Fast twitch muscle fibers
Type II a and Type II b. Predominantly use for high-intensity exercise such as weight training. Greater hypertrophy and gains.
Trapezius
Upper fibers, neck and top shoulder muscles. Exercises - shrugs, scrunch shoulders together (keep arms and elbows in the horizontal plane), Reverse Fly, High Row, Bent Over Row
Listening well is key to skilled communication. You can practice listening behaviors to help your client feel that you are fully present & there for them. List several attending behaviors & steps toward active listening.
Use open body language Maintain eye contact Remind yourself that your client is worthy of respect & attention Take the time to really listen. Be patient. Drop expectations & fears about what you're going to do & how you'll respond to your client. Use encouraging phrases that tell the client you're really listening & want to hear more. Minimize distractions.
active stretching
Uses agonist & antagonist muscle. Agonist muscle contracts, inhibit the contraction of opposing antagonist muscle. One muscle contract & the other muscle relax. Nerves ending monitor the rate of Change & changes in length if muscle to prevent injury. This Protective reaction can make holding stretch more challenging
aerobic exercise
Usually long in duration but low in intensity
Body weight exercises
Utilize body's weight as resistance. Exercise) push up, sit up, jumping jack, chin up & leg lifting Advantage: can be performed about anywhere; without need for equipment Disadvantage- difficult to both increase resistance easily & target specific muscle groups
Indications
Valid reason to use certain tests, medication, procedure
Flexibility
range of motion possible around a joint, or around a series of joints
4 muscles of quads
Vastus lateralis, bastus medialis,intermedius and rectus femoris
Spines
Vertebral column provides support of skeletal structure. Spine contains 33 vertebral:7 cervical, 12 thoracic,5 lumbar,5 sacral&4th coccygeal
Frontal (coronal)
Vertical plane! Divide the body into front(anterior)& back (posterior) portions
sagittal plane
Vertical plane. Divide the body into left & right sides
skeletal muscle
Voluntary muscles attached to bones
Steps for basic 1RM testing
Warm up statically, familiarize the client with the equipment start with a weight that can be comfortably lifted progressively add weights, divide the 1rm weight by the client's body weight in pounds in order to find the clients percentile ranking disadvantages include potential for injury, valsalva maneuver, lack of portability of equipment, intimidation Factor- 1RM test is not appropriate for beginners in his best to use for strength athletes.
Oxidative systems metabolic by-product
Water; carbon dioxide
What is the equation used to measure BMI?
Weight (kg) divided by Height (m2)
Plateau
Weight loss; results seems to hold at certain levels!
45-65%
What percent of your diet per day should be carbohydrates?
transverse abdominals
What primary muscle has no actual joint action?
Resting Blood Pressure
What test may require that it can only be taken by licensed health care providers?
shunting
When blood is being pulled away from all vital ( visceral) organ of body to exercising muscle
Biceps
When elbow flexion is taking place, bicep will contract while triceps relax!
Energy-Utilizing
When energy is gathered from an energy-yielding source by some storage unit (ATP) and then transferred to a site that can use this energy.
Inhale
When muscle contracting concentrically
open kinetic chain
When the distal end of an extremity is not fixed to any surface, allowing any one joint in the extremity to move or function separately without necessitating movement of other joints in the extremity.
2nd class lever
When the fulcrum or axis is at one end of lever, resistance is in the middle and applied resistance force is at opposite end(wheel barrow)
Eccentric Muscle Contraction
When the muscle elongates or lengthens. Bony levers move in the direction of gravity (negative work). Ex - Lowering a weight or bicep curl/ resistance bands
what happens to the bones once calcium supplementation is stopped?
a bone density loss
When would you need to understand METS?
When your clients has had a clinical graded exercise stress test &/or to interpret MET information on some kinds of exercise equipment
aerobic system
Which energy system uses glucose, fat and protein for fuel?
slow twitch
Which muscle fiber type is predominantly used during endurance events? (marathons)
Cartilage
White, semi-opaque, fibrous connective tissue that cushions joints and prevents wear on the joint surfaces
if someone had tennis elbow how would describe the pain?
a burning pain that is usually felt on the lateral side (thumb side) of the elbow radiating to the wrist or shoulder and gripping an object usually aggravates the pain
Anaerobic
Without oxygen (operating in the absence of oxygen). Requiring no oxygen. When it is difficult to catch your breath (High Intensity activities)
ADA recommends
Women no less than 1200 calories a day Men no less than 1400
Hip Adductors
Works the muscles on the inside of the thigh (groin muscles)., Inward toward the median axis of the body or of an extremity.
what is plantar fasciitis?
a chronic inflammation of the plantar fascia
Fan-shaped or triangular muscle
a flat muscle whose fibers radiate from a narrow end to a broad end (pectoralis major)
what is metatarsalgia?
a generalized term for pain and/or tenderness in the metatarsals (the heads of long bones of the foot)
what are 8 other causes of blowback pain?
a herniated or ruptured disk, sacroiliac pain, spondylolysis, spondylolisthesis, cancer, ankylosing spondylitis, osteoarthritis, or scoliosis
for anyone who wants to have enough energy train hard day after day should eat what?
a high carbohydrate diet
Adipose Tissue
a kind of body tissue containing stored fat that serves as a source of energy
what is patellofemoral syndrome?
a lateral subluxation or malpostition of the patella, which results in increased contact with the lateral femoral condyle, which can lead to articular cartilage softening and pain
what is obesity defined as?
a level of excess body fat that increases the risk of disease
Define obesity.
a level of excess body fat that increases the risk of disease. a body mass of >30 kg/m2, or a waist girth >102 cm for men & >88 cm for women, or a wait/hip ration of >0.95 for men & >0.86 for women.
what is the chronic stage in inflammation and repair?
a long standing condition with recurring pain episodes accompanied by dysfunctions resulting from the healing process.
Longitudinal muscle
a long strap-like muscle with parallel fibers (rectus abdominus)
Glycolysis
a metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP
isometric contraction
a muscle contracts but the length stays the same
Smooth Muscle
a muscle that contracts without conscious control and found in walls of internal organs such as stomach and intestine and bladder and blood vessels (excluding the heart)
Wellness (As defined by Dr. John Travis)
a mutli-dimensional concept incorporating the physical, mental, emotional, and spiritual aspects of a human being
what is metabolic syndrome (insulin resistance syndrome)?
a name for a group of disorders of the bodys metabolism
Antagonist
a person who actively opposes or is hostile to someone or something; an adversary. Muscle never works alone.
SOMETING TO REMEMBER..
a physicians clearance is prudent for any client who has had ligament reconstruction within the past year, as many doctors prefer the patient to wait at least a year for complete healing
Joint
a point at which 2 or more bones meet and where movement occurs
Plateau
a point where further increases in strength become difficult and progress seems to stop
what is carbohydrate loading?
a pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen
Super-Set System
any combination of 2 different exercises immediately following one another without a rest
Movements of the hip include _________ and _______ joint actions.
abduction; adduction
Muscle Stability
ability of a muscle or muscle group to stabilize a joint and maintain its position without movement. (to perform a sustained isometric contraction)
stimulus control
ability of a stimulus to encourage some responses and discourage others
Balance
ability to maintain a position without moving for a certain period of time, and can also be defined as a state of bodily equilibrium
Adhesions
abnormal adherance of collagen fibers to surrounding tissues during immobilization or after an injury, resulting in a loss of normal elasticity
what is an adhesion?
abnormal adherence of collagen fivers to surrounding tissues during immobilization or after an injury, resulting in a loss of normal elasticity
scoliosis
abnormal lateral curvature of the spine (S-shaped curve)
osteopenia
abnormally low bone density
glycemic index
ranking of food based on the way it affects sugar levels in the blood
what are the 3 ways that you burn calories through exertion everyday?
activities of daily living, bouts of exercise, and recovery from exercise
what are the 2 categories that musculoskeletal injuries fall into?
acute injury and overuse
what are the 3 stages of inflammation and repair?
acute stage, subacute stage, and chronic stage
One way to increase exercise intensity is to:
add traveling
Excess Post-Exercise Oxygen Consumption
additional oxygen consumed immediately after an exercise bout when the body is no longer exercising
Health Belief Model (HBM)
addresses the relationship between a person's beliefs and behaviors Example:) perceived threat: I already have pain in my knee
what does a client have to have for the shoulder joint to function optimally?
adequate shoulder girdle stabilization
should you eat foods high on the GI scale or low on the GI scale after exercise and why?
after exercise you should eat foods high on the GI scale because they are released into the bloodstream more quickly and are better for recovery and refueling after exercise
what are some factors that are considered when finding out how many carbohydrates someone should consume in a day?
age, activity level, and total amount of calories consumed per day
The primary muscles performing work are called ____________, and may be identified by a specific;
agonists; joint action
COPD
airway resistance increases making it difficult to breathe
Cardiac muscle
an entire structure of interconnected cardiac fibers that contracts involuntarily as a unit
Systolic pressure
amount of pressure or force exerted against the arterial walls immediately after the heart has contracted
What is "Bonking?"
an inadequate supply of glucose to the brain, which leads to light-headedness, lack of coordination, & weakndess. can happen to endurance athletes during prolonged training or competition. these athletes use carb-loading to try to prevent this.
Subluxation
an incomplete or partial dislocation that often involves secondary trauma to the surrounding tissue
what is subluxation?
an incomplete or partial dislocation that often involves secondary trauma to the surrounding tissue
Muscle hypertrophy
an increase in the muscle fiber size, specifically an increased cross-sectional area resulting from increased myofibrilis
how is excessive kyphosis characterized?
an increased thoracic curve, abducted scapula, and often by an accompanying forward head
what is iliotibial band tendonitis?
an overuse injury typically caused by a tight iliotibal band.
ITB syndrome
an overuse injury, typically caused by a tight iliotibial band. The band is aggravated by excessive or abnormal rotational movements of the femur and tibia by walking or running
Accidents
an unfortunate event resulting from carelessness or ignorance: improper forms; dropped equipment
What are omega-3 fatty acids?
an unsaturated fatty acid of a kind occurring chiefly in fish oils
What is trans-fatty acid?
an unsaturated fatty acid of a type occurring in margarine and manufactured cooking oils as a result of the hydrogenation process
what is a free radical?
an unstable oxygen molecule created during normal cellular metabolism that can cause structural damage to the cells themselves
what are some sources of complete proteins?
animal or fish based foods
Complete Protein
animal or fish based foods that supply essential amino acids
What is a complete protein?
animal or fish-based foods that supply essential amino acids
Where do saturated fats primarily come from?
animal sources
List the 3 eating disorders.
anorexia nervosa bulimia nervosa binge-eating
when clients go to the store where should they shop?
around the perimeter of the grocery store, where produce, meat, poultry, fish, and dairy are usually placed
Radial Artery
artery of the lower arm. It is felt when taking the pulse at the wrist.
what is the standard treatment for meniscal tares?
arthroscopic surgery
how much trans fatty acids should you consume?
as little as possible
submaximal exercise test
assess the client's functional aerobic fitness, show improvement of that level over time, help develop an appropriate level of exercise intensity
AT LEAST how often should you consume fatty fish like tuna and salmon?
at least 2 times per week
how many grams of high GI carbs should you eat after exercise?
at least 50 grams (200 calories) immediately after.... and 2 hours later eat another 50 grams or so of high GI carbs
if not all of your grains you consume are whole grains what is the least amount recommended to eat a day?
at least make half your grains whole grains
Dynamic Variable Resistance
attempts to match the external resistance to the exerciser's strength curve. Strength varies throughout the range of motion of each muscle
what are some strategies for avoiding shin splints?
avoid or minimize running on hard surfaces, wear shoes that are well cushioned, perform thorough warms ups and cool downs, stretch the calf muscles, strengthen the tibialis anterior, and avoid doing too much too soon
what strategies do you need to follow when working with a client with previous low-back pain so re-injury doesn't happen?
avoid pain and muscle tension with muscle relaxation training and stretching, maintain body awareness and continue to encourage proper neutral alignment and practice bracing (isometrically contracting the abdomen), maintain range of motion with stretching and mobility exercises, strengthen weak or overstretched muscles like the abs, erector spinae, and the quadratus lumborum, tech proper body mechanics and encourage weight loss and smoking cessation if applicable
Instructors should make sure that participants keep hands relaxed when gripping weights in order to:
avoid performing the Valsalva maneuver.
what are some ways to prevent iliotibial band tendinitis?
avoid running downhill or on banked surfaces, and performing regular iliotibial stretches
List ways you can help prevent eating disorders.
avoid speaking disparagingly about your own body or anyone else's discourage thinking that equates thinness with happiness avoid promoting the idea that the best athlete is the thinnest athlete recognize that it is possible to be quite fit without being ultra-lean stay away from focusing on the perfect body emphasize feeling strong, fit, & healthy rather than thin or skinny
how can you help prevent eating disorders with clients?
avoid speaking disparagingly about your own body or anyone else, discourage thinking to equate thinness with happiness, avoid prompting the idea that the best athlete is the thinnest athlete, recognize that it is possible to be quite fit without being ultra lean, stay away from focusing on the "perfect body", and emphasize feeling strong, fit, and healthy rather than thin or skinny
how can you prevent shoulder dislocation and subluxations?
avoiding the vulnerable position of shoulder horizontal abduction and external rotation
Lateral
away from the midline
Third Class Lever
axis as one end, applied force in the middle and resistance at the opposite end. example = using a hammer to drive a nail into a piece of wood
Single-Set System
basic system ( one set 8-12 reps for each muscle group) that is widely recommended and used for beginners and those interested in an effective, time efficient workout
Why are extrinsically motivated clients less likely to maintain their positive lifestyle behaviors?
because they are more concerned with the outcome, not the process
Muscle Endurance
capacity to sustain repeated muscle actions, as in push-ups or sit ups, or sustain fixed, static muscle actions for an extended period of time
Glycemic Index
carbohydrate ranking developed to help define which carbohydrate foods may or may not contribute to the insulin surge and eventual resistance problem
what is the body main source of energy?
carbohydrates
what is the criteria for bulimia nervosa?
binge eating episodes terminating with abdominal pain, sleep, or self induced vomiting, and weight fluctuations of 10 pounds or greater due to alternating binges and fasts
synovial joints
bone ends separated by joint cavity w/synovial fluid; i.e knee Lubricant inside joints capsules
What do the extra calories during excess post-oxygen consumption (EPOC) depend on?
both the duration & the intensity of the exercise bout, & is usually minor when compared to the amount of calories burned during the exercise itself. also, heavier people expend more calories with exertion than lighter people.
what cancers are associated with obesity?
breast, endometrium, kidney, colon, esophagus, gallbladder, and stomach
Sensory Neurons
bring messages back to the brain and spinal cord from the muscles, skin and other areas of the body
Ankle Plantar Flexion
bring soles of the foot downward (pointing toes)
Ankle Dorsiflexion
bring top of the foot toward the shin
Contusion
bruising from a direct blow, resulting in capillary rupture, bleeding, and inflammation
what is a contusion?
brushing from a direct blow, resulting in capillary rupture, bleeding, edema, and inflammation
what is protein essential for?
building and repairing muscle, red blood cells, hair, and other tissues. and is necessary for synthesizing hormones.
Give some examples of saturated fats.
butter, whole milk, dairy products, & meat
by how much can calcium supplementation increase bone density?
by 2%
How can you obtain the 9 essential amino acids without eating animal products?
by combining grains with legumes
how can you increase your HDL cholesterol?
by exercising (cardio exercise has the most benefits) and by losing weight if overweight.. decreasing saturated fats and stopping smoking and reducing total fat intake to less than 30% of daily calories
how can overtraining syndrome be avoided?
by following periodization programs, or by alternating hard, easy, and moderate periods of training, and as well as adequate time for recovery between bouts of intense exercise is critical
what are the 2 ways the body stores fat in the cells?
by increasing the size of existing fat cells and by increasing the number of fat cells
What is the Glycemic Load (GL)?
by multiplying the grams of carbohydrate by the GI the amount of carbohydrate & its Glycemic Index create the blood glucose & insulin level response in the body
how can you create better joint support of the knee in a client that has knee osteoarthritis?
by strengthening the muscles around the knee
what are some ways to treat patellar tendonitis?
by strengthening the quadriceps, icing, and patellar tendon straps
what are some ways that excessive lordosis causes pain?
by stressing the anterior longitudinal ligament, and producing muscle spasms and muscle fatigue especially in the erector spinae and the deep posterior muscle groups,
how can you modify exercises that put the back in unsupported spinal flexion?
by teaching hip hanging, maintaining a neutral spine, placing one or both hands on the shins or thighs for support, and/or by AVOIDING holding weights in this position
how can you help people with osteoarthritis of the hip and pelvis with strength training?
by using isometric contractions, and processing to dynamic training as the client tolerates movement, and strengthen the hip abductors, quadrates lumborum, hip extensors, and hip external rotators
list a few minerals.
calcium, iron, potassium, and zinc
what are 4 dietary recommendations for those with diabetes or the pre diabetic?
carbohydrates may be substituted with monounsaturated fats to reduce post-meal, high blood sugar and high triglycerides. however care should be taken not to over consume fats,... limit saturated fat intake to 7-10% of total daily calories and keep total fat intake to less than 30%,.... keep cholesterol intake to less than 200mg a day, especially if LDL level is higher than 100 mg/dl,.... high-protein diets are not recommended due to the increased stress on the kidneys (kidney disease is much more prevalent in people with diabetes) the recommended protein intake is 0.8 g/kg of body weight per day for prevention of kidney disease.
Health-Related Components of Physical Fitness
cardiorespiratory endurance, muscular fitness, flexibility, and body composition
Complex Carbohydrates
carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice and beans
what are some examples of complex carbohydrates?
carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice, and beans
Arteries
carry blood away from the heart
meniscus tears
cartilage tears caused by traumatic blows ot the knees, and by bending and straightening the knee to far
Ballistic Stretching
characterized by bouncing, pulsing, rapid, or uncontrolled-type movements
COPD
chronic obstructive pulmonary disease / 4th leading cause of death in the US / sufferers experience difficulty breathing due to the destruction of alveolar and parenchymal tissue
what are some exercises that put the back in extreme lumbar hyperextension? (which is back for people with low back pain)
cobra, upward-facing dog, and donkey kicks on all fours
how do you get a complete protein without eating meat?
combining grains with legumes
olympic lifting
compete in the clean and jerk
what is the largest contributor to saturated fat intake in america?
the hamburger...... with cheese ranking second
what must you do if you have a client that has been recently released from physical therapy and/or clinical rehabilitation?
continue to work with your clients other health care providers
Isokinetic Muscle Contraction
contractions or movements in which the muscle shortens at a constant rate. Cannot be done without specialized equipment. Ex - Stationary Bike/Treadmill
what are some of the health hazards of being obese?
contributing risk factor for heart disease, influences the development of hypertension, diabetes, and metabolic syndrome
When considering correct alignment while moving, instructors should make sure participants:
control the range of motion with movements.
studies have also shown a strong link between fish consumption and a significant reduction in what?
coronary heart disease
articular cartilage
covers the surfaces of bones where they come together to form joints Joint to move easier; allow bones to glide over each other with less friction
how can you lose 1 pound per week?
creating an energy deficit of 500 calories a day like 250 from diet and 250 from exercise
A variable that acts as a determinant of exercise behavior is:
cultural values
give an example of the thermic effect of food.
if you ate a 500 calorie meal, about 50 calories would be burned during digestion and absorption
what is it important for athletes to do that are preparing for marathons or other events lasting more than 90 minutes?
cut back on exercise and rest their muscles prior to competition, continue to eat a high carbohydrate diet (60-70%) for 3 days prior to the event in order to "super-saturate" the muscles with glycogen.
what are some high risk moves that should be reserved for athletes or just simply not done by the average client?
dead lifts, plough (yoga), v-sits, full-straight leg sit ups, double-striaght leg raises, forced high kicks, and hurdlers stretch.
overtraining symptoms
decline in physical performance, elevated blood pressure, muscle tenderness and joint soreness, loss of muscle strength, loss of motivation to exercise
what are 6 ways to prevent coronary heart disease from a nutritional stand point?
decrease trans fatty acid consumption,....eat an appropriate amount of plant foods (fruits, vegetables, breads, cereals, nuts, and seeds,.... shift fat sources to include more monounsaturated fats like olive oil,...... for those who consume alcoholic beverages lower consumption to moderate levels,.....eat a diet that is moderate or low in saturated fat (7-10% of daily calories) and cholesterol,..... limit daily sodium intake to less than 2,400 mg and even less for those with hypertension and congestive heart failure
What may dehydration cause?
decreased performance headaches constant fatigue muscle cramping syncope (fainting) heat exhaustion heat stroke
what are some consequences of dehydration?
decreased performance, headaches, and constant fatigue
Obesity
defined as a level of excess body fat that increases the risk of disease / a body mass index (BMI) of greater than or equal to 30 kg/m2 or a waist girth of greater than 102 cm for men and greater than 88 cm for women or a waist/hip measurement of greater than or equal to .95 for men and greater than or equal to .86 for women
Why are specific goals beneficial to clients?
defined, specific goals ("I want to lose 10 pounds.") are much easier to focus on than vague statements, such as "I want to get in shape."
Tendon
dense, fibrous connective tissue that forms the end of a muscle and attaches muscle to bone
Pennate muscle
densely packed muscle fibers are arranged oblique to the line of pull in a feather-like arrangement. May be unipennate (tibialis posterior), bipennate (rectus femoris) or multipennate (deltoid)
Type 2 Diabetes
diabetes in which a person's cells are not sensitive to the insulin produced / non-insulin dependent / aka adult onset diabetes / can be managed with diet and exercise / 90-95% of the diabetes population
Type 1 Diabetes
diabetes in which the person does not produce enough insulin
What is impaired fasting glucose an indicator of?
diabetes or prediabetes
Seven Behaviors for Prevention Plans
diet, exercise, avoid smoking, alcohol in moderation, control obesity, control stress, and seatbelt usage
Dyspnea
difficulty breathing
orthopnea
difficulty breathing when lying down
what are 2 abdominal exercises that make the back perform long-lever traction and that are bad for people with low back pain and how can you modify them to make them safe?
double, straight leg lifts and full sit-ups..... you can modify them by performing single-leg lifts or by performing crunches
what should personal trainers do if their client has a muscle imbalance?
dress the issue as quickly as possible
what are some examples of complete proteins without meat.
dried beans with corn, tofu with brown rice, or peanut butter with bread.
you should weigh yourself before and after exercise and drink how much water for every pound lost?
drink 2 cups of water for every pound lost
Diabetes
disease in which the body is unable to use glucose for fuel resulting in hyperglycemia / 6th leading cause of death in the US
Parkinson's Disease
disorder of the nervous system, specifically of the basal ganglia, a mass nerve of cells in the brain that is responsible for motor functions
Dislocation
displacement of a bony part of a joint that leads to soft tissue damage, inflammation, pain, and muscle spasm
Frontal Plane (coronal)
divides the body into front and back. Abduction and Adduction occur within the frontal plane
Sagittal Plane (medial)
divides the body into right and left portions. Flexion and extension occur within the sagittal plane
Horizontal Plane (transverse)
divides the body into upper and lower portions. Rotation occurs within the horizontal plane
what are some way you can avoid knee injuries?
do not perform any exercise that causes pain, stretch the hamstrings calf muscles and quadriceps, strengthen the quadriceps and the hamstrings, perform open kinetic chain and closed kinetic chain exercises, help client avoid hyperflexion (more than 90 degrees of flex so like a deep squat) and avoid rotation of the knee and avoid hyperextension
what is the number one cause of injury?
doing too much too soon
contemplation
during this stage individuals are seriously considering change but still are not ready to initiate new behaviors
atrium
each of the two upper chambers of the heart that receives blood that comes into the heart
what are some tips for clients trying to gain weight?
eat 3 hearty meals per day, eat larger than normal portions, eat a snack before bedtime, select higher calorie foods, drink lots of milk and juice instead of water, weight train to build muscle mass
what is the major cause of high cholesterol?
eating a high fat diet, especially when its high in saturated fat
What is the primary cause of high-cholesterol?
eating cholesterol-rich foods
anorexia nervosa
eating disorder; diet/starves themselves
List the three parts of the female athlete triad that can have serious, long-term repercussions for women.
eating disorders amenorrhea (cessation of the menstrual cycle) osteoporosis
The 1996 U.S. Surgeon General's Report on Physical Activity and Health was a call to:
encourage more Americans to become active.
eating low GI carbs before exercise and high GI carbs after exercise is especially important for who?
endurance athletes and people exercising twice a day
what are the 9 amino acids that the body cannot make called?
essential amino acids
What are proteins?
essential for building & repairing muscles, red blood cells, hair, & other tissues, & is necessary for synthesizing hormones. next to water, proteins are the most abundant substances in most cells.
How do you figure the maximum amount of fat your client should be eating?
estimate how many calories he or she consumes each day & multiply by 30%. divide that number by 9 to figure grams of fat per day.
how do you figure out the maximum amount of fat your client should be eating in a day?
estimate how many calories they eat each day and multiply by 30% and then divide that number by 9 to figure grams of fat per day
The AFAA 5 Questions help instructors:
evaluate the risk of exercises
what are some symptoms of "hitting a wall"?
excess fatigue and a desire to quit
one of the most common causes of lower back pain is the postural misalignment known as what?
excessive lordosis
what are some common postural imbalances that contribute to back pain?
excessive lordosis and excessive kyphosis
Skin Cancer
excessive sun exposure is the major risk factor
Chronic Injury
excessive, repeated stress is placed on one area of the body over an extended period of time, the affected tissues may begin to fail
Ways to Prevent Osteoarthritis
exercise in moderation, avoid obesity, and protect the joints
What is "Hitting the Wall?"
having an inadequate supply of glycogen (carbohydrate) for muscular work, resulting in excessive fatigue & a desire to quit can happen to endurance athletes during prolonged training or competition. these athletes use carb-loading to try to prevent this.
what is a major way to prevent low back pain?
having proper body mechanics.... like sitting, standing, walking, sleeping, lifting, exercising, and performing all activities throughout the day correctly
for people with eating disorders and just general people, fitness professionals should emphasize what?
health and total well being, not weight
List several health hazards obesity can lead to.
heart disease influences the development of hypertension diabetes cholesterol abnormalities metabolic syndrome certain cancers gall-stones gout respiratory insufficiency sleep apnea impaired heat tolerance congestive heart failure increased risk from surgery musculoskeletal problems (i.e. back & knee pain) increases the likelihood of menstrual abnormalities hemorrhoids hernias varicose veins
aortic valve
heart valve between the left ventricle and the aorta
what are 3 ways to help an injured area besides RICE?
heat, message therapy, or traction (mainly reserved for physical therapists)
what are some exercises that a client should avoid if they have osteoarthritis of the knee?
heavy impact activities such as running
what causes biceps tendinitis?
heavy weight training or a sudden, forceful contraction of the biceps muscle
what are some specific ways to help clients with weight reduction?
help clients focus on lifelong weight control strategies and brain storm with clients how they can increase their activity levels throughout the day in non-exercise endeavors like taking the stairs,... remind clients of the other benefits of exercise like stronger bones, healthier heart, and decreased stress and depression and have them work towards a balanced exercise program of cardio, resistance training, and stretching,.... prepare clients for a possibly of a lapse or setback,... be carful on establishing an "ideal weight" focus more on a healthy weight,... let clients know the benefits of losing even 5-10 pounds,... teach portion control,.. have clients keep a food record,... develop a list with your client of 10 non-food activities for them to do while they are bored like if they eat while watching tv have them exercise, sew, or paint while watching to keep them busy
Wrong/Right Cue
help kinesthetically feel when they are in alignment and using proper form. Showing the correct and incorrect way of doing something.
Outcome expectations is one of the important concepts in Social Cognitive Theory. Describe it.
helping your client understand that their exercise behavior will lead to fairly predictable results, in turn leads to realistic expectations, which consequently, enhance continued behavior change
eating appropriately prior to exercise does what?
helps boost carbohydrate energy and minimizes and insulin surge
Medical History Form
helps identify individuals at risk for cardiovascular, pulmonary, metabolic, musculoskeletal or other potential problems
what does HDL cholesterol do in the body?
helps remove plaque from the arterial walls, returning it to the liver for eventual excretion from the body
Low Nutrition Density
high in fat, sugar, refined carbohydrates, alcohol
A movement that performs shoulder horizontal abduction is a:
high row
Cholesterol is carried in the bloodstream in the form of lipoproteins. List the two main types.
high-density lipoproteins low-density lipoproteins
Talocrural Joint
hinge, synovial,distal tibia, fibular form mortise for trochlea of talus, primary motions are dorsiflexion and plantarflexion,
When performing a squat during the concentric contraction. _________ occurs.
hip extension
what are some muscle that should be stretched when someone has osteoarthritis of the pelvis and hip?
hip flexors, hip adductors, hip internal rotators, gluteus maximus, and hamstrings
what is "hitting a wall"?
hitting a wall refers to having an inadequate supply of glycogen (carbs) for muscular work.
To maintain proper body alignment, particular attention should be given to __________ in the standing position.
holding a neutral pelvic alignment
Hypoglycemia symptoms
hunger, fatigue, weakness, sweating, headache, dizziness, low bp, cold or clammy skin
what is the name for the process of changing the chemical structure of unsaturated fats to make them semi-solid at room temperature?
hydrogenation
what are some other symptoms of anorexia nervosa?
hyperactivity, compulsive exercising, loss of hair, loss of menstrual periods, growth of fine body hair, extreme sensitivity to cold temperatures, feeling of being nervous at meal time, and wearing clothing several sizes to large
when is a client are more likely to be injured?
if their exercise sessions exceed 5 days per week, exceed 60 minutes duration (45 for beginners), exceed 85% of MHR, or exercises are always high impact like running
when is resting metabolic rate higher in individuals?
if they have a high percentage of lean body mass (fat-free mass)
What 3 factors can foster intrinsic motivation?
knowledge, skill development, & social support
for acute inflammation what is better? heat or ice?
ice because heat can make acute inflammation worse
when is it hard to have proper body mechanics?
if important major muscles are tight and/or weak
when should ice not be applied?
if the area has reduced skin sensitivity, if the client has reynauds syndrome, sickle cell anemia, or peripheral vascular disease
when can a diet include up to 35% fat?
if the majority of the fat is monounsaturated and if weight loss is not an issue
when is the shoulder in the "red zone" and likely to be hurt?
if the shoulder goes behind the head like when you are performing behind the head shoulder presses or going too deep on a bench press
list 10 extrinsic risk factors.
improper or no warm-up, excessive or uncontrolled speed, fatigue, high number of reps, high intensity, poor alignment, and or technique, improper footwear, inappropriate progression, and confusion between muscle soreness and inappropriate joint pain
what are some causes of patellar tendinitis?
improper shoe type, training surface, high impact forces, weak quadriceps, and/or poor training strategies (too much too soon)
Musculoskelatal Benefits of Increased Muscular Flexibility
improves joint mobility, reduces injury risk, and enhances physical performance
where is pain felt when someone has plantar fasciitis?
in the medial arch near the heel, and is worse during a clients first steps in the morning
Stroke
inadequate blood flow to the brain
Bonking
inadequate supply of glucose to the brain, leading to light-headedness, lack of coordination and weakness
Pancreatic Cancer
incidence for smokers is more than twice as high / smoking, obesity, and high fat diets are contributors
Insoluble fiber
includes cellulose, found in whole grains, outside of seeds, fruits, legumes. Promotes more efficient elimination may play a role in colon cancer prevention
what are some exercises that put the back into a dangerous unsupported spinal flexion position and should be avoided by people with back pain?
incorrectly performed dead lift, good-morning exercise, bilateral bent-over rows, bilateral bent-over reverse flys
how is forward head characterized?
increase flexion of the lower cervical and upper thoracic regions and by increased extension of the upper cervical vertebrae and of the occiput on the first cervical vertebrae
Extension
increase joint angle! Occur in Sagittal plane around mediolateral axis
preparation
individuals in this stage are preparing to change. May call a health club, buy an exercise video
what is bursitis?
inflammation of a bursa
Synovitis
inflammation of a synovial membrane; an excessive amount of synovial fluid
Tendinitis
inflammation of a tendon leading to scarring or calcium deposits
what is tendinitis?
inflammation of a tendon leading to scarring or calcium deposits
what is synovitis?
inflammation of synovial membrane..... an excessive amount of synovial fluid within a point is usually caused by trauma
chronic bronchitis
inflammation of the bronchi persisting over a long time Decrease in diameter Significant decrease in air flow
overuse injuries
injuries to muscles, tendons, ligaments, and joints resulting from too much exercise - rotator cuff tendinitis - Achilles tendinitis - patello femoral pain syndrome
Self-Efficacy
inner confidence that a person has that he or she will be able to accomplish a task
What are minerals?
inorganic compounds that assist processes, such as regulating activity of many enzymes & maintaining acid-base balance, & are structural constituents of body tissue
what are minerals?
inorganic compounds that assist processes, such as regulating activity of many enzymes and maintaining acid-base balance, and are structural constitutes of body tissue
what are the 2 types of fiber?
insoluble and soluble
what are some of the conditions associated with metabolic syndrome?
insulin resistance, high fasting blood glucose, abdominal obesity, abnormal cholesterol levels, and hypertension
Holism
integration of the mind, body, and spirit for optimal functioning
what is the criteria for anorexia nervosa?
intense fear of becoming obese even when they loss weight, disturbances of body image they claim to feel fat even when they are emaciated, extreme weight loss, refusal to maintain a bodyweight that is healthy for their height and age, and no known physical illness that would account for the weight loss
The ____________ method is known as variable intensity or spontaneous training.
intermittent
Timed bouts of increased intensity work followed by lower intensity recovery is known as __________ training.
interval
How is soluble fiber beneficial?
it appears to lower blood cholesterol levels & retard the entry of glucose into the bloodstream
what can high protein diets do to calcium?
it can increase calcium exertion through the kidneys so maintain a moderate protein intake
what else could neck pain be in clients over age 50?
it could also be degenerative changes in the cervical spine. when pain extends into the upper extremities it may indicate nerve root compression and refer clients to their primary care physician
what does heat do for an injured area when applied?
it decreases muscle spasms and increase blood flow and flexibility
what does compression do for an injured area?
it decreases swelling
what does LDL cholesterol do in the body?
it delivers plaque to the arterial walls, causing plaque build up and increasing atherosclerosis and risk of heart disease.
what happens if the body experiences rising and falling of inulin and blood sugar?
it sets the stage for overeating as the brain sends out hunger signals in the response to a sudden drop in blood sugar.
what does insoluble fiber do for the body?
its key in efficient "elimination" and may play a role in colon cancer prevention.
what does fat do for the body?
its necessary for producing energy, transporting fat-soluble vitamins, protecting internal organs, providing insulation, and maintaining healthy skin and hair
what is anterior compartment syndrome?
its when the leg muscles that perform dorsiflexion become so swollen that the fascia around the muscles restricts the blood supply, leading to pain, numbness, and paralysis and can become a medical emergency
Flexion
joint angle diminishing, most movements are forward movements
if left untreated what can muscle imbalances lead to?
joint dysfunction, pain, and injury
pivot joint
joint that allows the rotation of one bone around another bon Range of motion of head & stability of neck
bodybuilding
judged according to muscle hypertrophy, definition, and symmetry.
what are 9 ways to help prevent certain types of cancers related to obesity?
keep BMI between 18.5-25, ...consume a variety of minimally processed plant foods, providing 45-60% of total calories and limit refined sugars to less than 10% of total calories,.... limit alcohol consumption,... limit red meat to less than 3 oz. a day,.... limit total fat intake to 15-30% of calories,... keep salt intake to less than 6g a day,... make sure perishable foods are correctly stored,... be cautious of foods with high levels of food additives,.... do not eat charred food or burnt meat juices. only occasionally consume meat or fish that has been grilled over direct flames.
what are some ways you can prevent rotator cuff tendinitis or tears?
keep the external rotator cuff muscles strong, teach humeral head depression so remind clients that as the arm goes up feel the top of the arm bone going down in the socket, when abducting the humerus near or above 90 degrees keep the thumbs up, and avoid exercises that place the shoulder joint in a vulnerable position like upright rows, behind the neck lat pull downs, behind the neck overhead presses, full ROM pec decs, and deep bench presses in 90 degree shoulder abduction
what are some ways to prevent carpel tunnel syndrome?
keep wrists straight when working with the hands, lift objects with the whole hand or both hands in order to reduce wrist stress, when typing, use a soft touch, take frequent breaks when working with the hands and cut down on repetitive gestures as much as possible, and stretch the wrist flexors and extensors
How is insoluble fiber beneficial?
key in promoting more efficient elimination & may play a role in colon cancer prevention
Patella
kneecap
what are some steps to follow when working with a client with a previous shoulder injury?
know what NOT to do. avoid movements that require the shoulder to be flexed or abducted above 90 degree, that take the shoulder in a large range of motion or into the red zone, and exercises that cause pain.... help the client to avoid compensatory hunching or shoulder girdle elevation.... NEVER ask the client to perform an exercise that causes pain, always stay in a pain-free range of motion... gentle stretching is usually appropriate as long as it is pain free, try wall-walking stretches in shoulder flexion against a wall, and AVOID stretches where the arm is in pure frontal plane abduction, chest stretches with the arms kept low are generally acceptable
List several common barriers to exercise.
lack of time effort required lack of interest unavailable equipment classes scheduled at inconvenient times poorly trained instructors lack of access to exercise expense of exercise depression & lethargy multiple health problems fear of injury low fitness level history of sedentary lifestyle lack of self-efficacy
Incomplete Protein
lacks one or more of the essential amino acids. Generally from plants, fruits, grains, vegetables
advantages of max tests
large amount of information gathered, actual measurement of a person's ability at a high level
Lung Cancer
leading cause of cancer death in both men and women / leading cause of this cancer is smoking
Coronary Heart Disease
leading cause of death in the US. Almost always a result of atherosclerosis
what are some rich sources of phytonutrients?
leafy green vegetables, broccoli, strawberries, carrots, papayas, tomatoes, onions, whole grains, and teas
Eccentric
lengthening action of a muscle as it develops tension against a resistance (negative contraction)
what are some foods that are low on the GI index?
lentils, apples, oranges, and raw carrots.
advantages of submax tests
less expensive, less risky, less specialized equipment is required, testing personnel does not have to be as highly trained or qualified
disadvantages of subxmax tests
less information is obtained, only estimated and not actually achieved
how much vitamin A should a person with osteoporosis consume ?
less than 1.5 mg a day
for the average adult how many of your calories should come from saturated fatty acids?
less than 10%
for the average adult how much cholesterol should you intake a day?
less than 300 mg a day
for people with high levels of LDL cholesterol, what percent of their daily calories should come from saturated fats?
less than 7%
Safety Cue
lets client know about a potential injury risk and how it can be minimized
exercise used to treat or rehabilitate is reserved for who?
licensed health care providers
what are some symptoms of "bonking"
light-headedness, lack of coordination, and weakness
transverse plane
line that divides the body into upper and lower sections E.g) throwing baseball or golf 🏌 swing
transverse plane
line that divides the body into upper and lower sections. Horizontal plane.
Metabolic Syndrome
linked to diabetes / aka Insulin Resistance Syndrome / aka Syndrome X / cluster of disorders of the body's metabolism the increase the chances of developing diabetes, heart disease, and/or stroke / highly likely in the individuals who have at least four of the following six conditions: high blood pressure, low HDL, high triglyceride levels, a medical diagnosis of insulin resistance, excessive abdominal obesity, and high fasting blood glucose
Motivational Cue
motivational cues such as "You can do it!" and "Great Job!"
Bursae
liquid-filled membranes that protect soft tissues as they pass by bony projections
what are some sources of iron?
liver, lean meat, dark green leafy vegetables, enriched whole grain cereals, and acidic foods like tomato sauce cooked in iron skillets
Carotid Artery
located at the larnyx of neck, used for measuring heart rate
what can forward head result in?
longitudinal ligament stress, irritation of the facet joints, muscle imbalances, and narrowing of the foramen in the upper cervical region, causing impingement of the blood vessels and nerves
Hyperglycemia symptoms
lots of eating, peeing, drinking. blurred vision, fatigue, weight loss
low back pain afflicts how many americans some point in their lives?
low back pain afflicts 80% of americans at some point in their lives
Hypoglycemia
low blood sugar
what are some sources of potassium?
low-fat milk, potatoes, yogurt, and bananas
Static Stretching
low-intensity, long-duration muscle elongation; ideally in a supported position that allows the muscle fibers to relax
what are some ways to help with piriformis?
massaging and stretching of the hip and external rotators and buttock
Muscular Strength
maximum force a muscle or muscle group can generate at one time
If a diet is too low in carbs what may it cause the body to do?
may cause the body to utilize protein for fuel, seriously compromising protein's ability to build & maintain tissue
what does the body do when you eat a diet low in carbohydrates?
may cause the body to utilize protein for fuel, seriously compromising proteins ability to build and maintain tissue. also it may cause ketones to from a incomplete breakdown of fat, a buildup of ketones in the bloodstream can lead to a potentially fatal condition known as ketosis.
What is the major culprit in elevated cholesterol levels, leading to an increased risk of CHD?
meat
what is joint dysfunction?
mechanical loss of normal joint play in synovial joints, usually leading to pain and a loss of function, and may be caused by immobilization, disuse, aging, or trauma
what are the 2 types of unsaturated fats?
monounsaturated and polyunsaturated
Atherosclerosis
narrowing (hardening) of the coronary ateries
disadvantages of max tests
needs special, expensive equipment, riskier due to potential abnormal heart waves
Phytonutrients
neither vitamins or minerals. They are substances that plants manufacture to protect themselves from viruses, bacteria, fungi, insects and drought.
are supplements just as good as eating a healthy diet?
no
has there been any scientific study that as proven that a diet very high in protein SUPPLEMENTATION has improved strength, power, or endurance?
no
should someone with osteoporosis consume alcohol regularly?
no
How many calories per day does the ADA recommend to maintain normal metabolic rate in women?
no less than 1,200
How many calories per day does the ADA recommend to maintain normal metabolic rate in men?
no less than 1,400
What are vitamins?
non-caloric organic compounds the body cannot produce on its own
what are vitamins?
non-caloric, organic compounds that the body cannot produce on its own
Vitamins
non-caloric, organic compounds that the human body cannot produce on it's own
to prevent weight gain what must you do?
not lot the amount of energy you intake exceed the amount of energy expended
what is your main responsibility when you have a client who was just released from a physical therapist for shoulder issues?
not to re-injure the area.
6th Dimension of the Total Person (As defined by Dr. Bill Hettler)
occupational
Acute Muscle Soreness
occurs during and immediately after exercise and is due to the accumulation of lactate, decreased oxygen, and tissue swelling within the muscle
Valsalva Maneuver
occurs when a person holds his or her breath during a strenuous activity, such as lifting weights or shoveling snow
List 4 oils that are good sources of monounsaturated fats.
olive oil canola oil peanut oil avocado oil
what are some good sources of monounsaturated fats?
olive oil, canola oil, peanut oil, and avocado oil
what are the 2 groups that polyunsaturated fats are divided into?
omega-6 vegetable oils and omega-3 fish oils
hip abductors
opposing msucles of the hip adductors
latissmus dorsi
opposing muscles of the anterior medial deltoids
Triceps
opposing muscles of the biceps
triceps
opposing muscles of the biceps
Abdominals
opposing muscles of the erector spinae
abdominals
opposing muscles of the erector spinae
quadriceps
opposing muscles of the hamstrings
anterior medial deltoids
opposing muscles of the latissimus dorsi
Anterior and Medial Deltoids
opposing muscles of the posterior deltoid, mid-trapezius and rhomboids
pectoralis major
opposing muscles of the posterior deltoid, mid-trapezius, and rhomboids
Muscle sTrain
overstretching, overexertion, or overuse of soft tissue, less severe than a sprain. May occur from a slight trauma or unaccustomed repeated trauma
Overexertion
overworking the body
What does 1 MET equal?
oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min
Intermittent Claudication
pain in the leg muscles that occurs during exercise and is relieved by rest
shin splints
pain in the shin due to repetitive impac loading activities
what are some signs that a client has patellofemoral syndrome?
pain when descending stairs and when sitting or squatting for long periods of time and may be accompanied by swelling or grinding
Tennis Elbow
painful inflammation of the tendon at the outer border of the elbow resulting from overuse of lower arm muscles (as in twisting of the hand)
Fast Twitch Muscle Fibers
paler and bigger - used for anaerobic activity for short, high intensity bursts or sprints. They generate quicker high intensity contractions, but are more easily fatigued. Ex - Sprinting
Axial Skeleton
part of the skeleton that contains skull, vertebral column, ribs, and sternum
pre-contemplation
people in this stage are not even thinking about a new behavior pattern. Unmotivated, resistant and engage in avoidance tactics
alcohol may be problematic and dangerous for who?
people on certain medications, people with diabetes, hypertension, liver disease, and a family history of alcoholism
Besides heart rate monitoring, another method of measuring exercise intensity is:
perceived exertion
cardiopulmonary
pertaining to the heart and lungs
What basis is physical fitness based on?
physical activity
Ways to Prevent Osteoporosis
physical activity, consume adequate amounts of calcium and vitamin D, maintain a healthy body weight, and avoid alcohol and smoking
what are the main reasons people are obese?
physical inactivity, poor nutrition, lack of nutrition education, genetics, resting metabolic rate, and the availability of poor quality foods
Sedentary clients must become _______ before they can become physically fit?
physically active
how do you use an ice pack to treat an injured area?
place a wet towel on the afflicted area and then apply the ice pack.. the ice pack should be applied for 20 minutes every 2 hours during the day (or according to a physicians recommendations)
Cardinal planes of movement
planes that geometrically bisect the body and describe movements
Exercise (ACSM definition)
planned, structured, and repetitive bodily movement done to improve or maintain one or more components of health
auditory learners
prefer to process and learn by hearing and discussing information
what is chronic carpel tunnel disease also associated with?
pregnancy, diabetes, and thyroid disease
List several people who may need supplementation.
pregnant women seniors those who frequently take aspirin heavy drinks smokers the chronically ill vegetarians those with food allergies those on restricted calorie diets those who are unable or unwilling to consume a healthful diet
who might need supplementation in their diet?
pregnant women, seniors, heavy drinkers, smokers, vegetarians, people with food allergies, and people who are unable or unwilling to consume a healthful diet.
Osteopenia
premature bone thining, with a bone density of 1-2.5 standard deviation units below average
Fiber
primarily indigestible type of carbohydrate found in fresh fruits, vegetables and grains
The Aerobics and Fitness Association of America (AFAA) recommends checking the pulse at the __________ artery.
radial
Lactic Acid
produced in muscles during rapid exercise when the body cannot supply enough oxygen to the tissues
In Mat Science, the principle of ___________ refers to exercise selection.
progression
An example of a basic exercise position is:
prone
Golgi tendon organ
proprioceptor protects the muscle from excessive shortening or lengthening
The function of ____________ is to sense the degree of tension and the length of the muscle.
proprioceptors
why might an athletes needs for protein be greater than an average adult?
protein is used for fuel when carbohydrate storage is depleted after prolonged exercise so endurance athletes may need more protein,... microscopic muscle damage is likely during strenuous exercise, and protein is needed for tissue building and repair,... prolonged exercise has been shown to result in small amounts of protein being excreted in the urine,... and more protein may be needed for maintenance of an athletes greater lean body mass
can protein requirements be met through diet or is supplementation needed?
protein is usually met through diet alone
explain how to elevate an injured area.
raise afflicted area above the the level of the heart
A basic function of the bone that makes up the skeletal system is to:
provide a site for the production of red blood cells.
Synovial fluid
provides nourishment, lubrication and hydrostatic cushioning
If a participant complains about pain that has been persistent over the past few weeks, an instructor should:
recommend a physician's evaluation.
what are some recommendations for rest when a client is injured?
recommendations for rest depend on the severity off the injury and vary from modifications of the exercise program all the way to complete non-use
if a client has an acute or chronic injury how should you respond?
recommended rest, ice, compression, and elevation... (except for when referral to a health care practitioner is needed)
Core Training
refers to the center of the body. Incorporates stabilization exercises for muscles of the spine, neck, pelvis, and scapulae
Body Composition
refers to the percentage of weight that is fat and is based on the assumption that body weight can be divided into various components
Breathing Cue
remind your clients to breathe
Reminders can be a strategy / technique for supporting behavior change. Describe what a reminder is.
reminders are environmental cues of prompts that are used
what causes impingement syndrome?
repetitively lifting the arm with incorrect shoulder mechanics (usually seen in swimmers)
Circuit Weight Training
resistance exercises performed one after the other without rest for approximately 20 minutes
Progressive resistance exercise
resistance must be gradually, progressively increased as the muscles adapt to a given exercise
Diaphragm
respiratory muscle that allows humans body to breath
what are the 3 components of caloric expenditure?
resting metabolic rate, energy expended with exertion (exercise and activities of daily living), and the thermic effect of food
what are 4 injuries that the shoulder is very susceptible to?
rotator cuff tendonitis and/or tears, impingement syndrome, biceps tendinitis, and shoulder dislocation/subluxation
who usually gets achilles tendinitis?
runners, dancers, and people in step classes
Ligament Laxity
results from being born with ligaments that have a higher degree of elastic properties. "double jointed"
Cirrhosis of the Liver
results from three factors: injury to liver cells, death of liver cells, and scar tissue / 75% of all cases are from excessive alcohol intake
Extension
return from flexion, movement that increases the angle between 2 bones
Four chambers of the heart
right atrium, right ventricle, left atrium, left ventricle.
Pulmonic valve
right semilunar valve separating the right ventricle and pulmonary artery
Medial Rotation
rotates inward, towards the middle of the body (Pronation)
how can you prevent biceps tendinitis?
same as prevention of rotator cuff tears
how can you prevent impingement syndrome?
same as prevention of rotator cuff tears
intrinsic rewards
satisfaction a person receives from performing the particular task itself
what is the major culprit in elevated cholesterol levels?
saturated fats
where do saturated fats come from and list a few examples of saturated fats.
saturated fats mainly come from animal sources some examples are butter, whole dairy milk products, and meat
what happens when an injured area begins to heal? and how long until the area begins to heal?
scar tissue is formed and signs of inflammation are slowly decreased and eventually are gone.. this usually starts 14-21 days after the injury
Synovial membrane
secretes synovial fluid which provides nourishment, lubrication, and hydrotastic cushioning for the joint
helping relationships
seeking and using social support
Motor Neurons
send messages from the brain and spinal cord to the muscles causing a neuromuscular response
for who is it especially important to eat a diet full of nutrient dense food?
seniors, children, people on weight reduction type diets, as well as pregnant or breast feeding women.
Proprioceptors
sense the degree of tension and the length of the muscle
give an example of setting a short term goal.
set a goal of a 5 pound weight loss, and when that has been achieved, then set a goal of maintaining the 5 pound weight loss for one month. when that has been achieved, when that has been achieved set another 5 pound weight loss goal
Give some examples of types of reminders.
setting out exercise clothes the night before always carrying exercise shoes in the car writing exercise times into an appointment book setting a timer to go off when it's time to exercise placing post-it notes on the refrigerator always exercising with a buddy
Concentric
shortening action of a muscle as it develops tension against a resistance (positive contraction)
Glenohumeral
shoulder - structure: synovial; ball and socket function:diarthrotic ROM:multiaxial flexion, extension, abduction, adduction, circumduction, rotation
Monounsaturated Fat
shown to reduce LDL cholesterol without affecting the beneficial HDL cholesterol. Good sources = canola oil, peanut oil, avocado oil
what are the health care treatments for bursitis?
similar to osteoarthritis
what are some ways to prevent golfers elbow?
similar to that for tennis elbow
what are the 2 main types of carbohydrates?
simple carbohydrates and complex carbohydrates
What activity is considered a level 1 on the revised RPE scale?
sitting down & resting
Amphiarthrosis
slightly movable joint
Bradycardia
slow heart rate
Slow Twitch Fibers
slow to fatigue and have a high level of aerobic endurance, used for long-term, low to moderate intensity activities ranging from maintaining proper posture to long-distance running
slow twitch muscle fibers
slow to fatigue and pathwayhave high level of aerobic endurance.
Venules
small vessels that gather blood from the capillaries into the veins
Arterioles
smallest arteries
When introducing varying road situations in an outdoor cycling class, be sure that there are _________ transitions between movements and changing terrain.
smooth
5 Dimensions of the Total Person/Wellness (As defined by Dr. Halbert Dunn)
social, physical, intellectual, emotional, and spiritual
half of the calories from the average american diet come from 8 sources of carbohydrates, what are they?
soft drinks and fruit flavored drinks, cakes and pastries, pizza, potato chips and popcorn, white rice, white bread, beer, and french fries/frozen potatoes
To enhance flexiblilty during the end-of-class cool-down segment, the Aerobics and Fitness Association of America (AFAA) recommends performing _________ stretches for _________ seconds.
static; 15-60
what are some ways to prevent tennis elbow?
strength the forearm muscles, stretch the wrist extensor and flexor muscle groups, unless being strengthen or stretched keep the wrist in a neutral position whenever possible, and minimize repetitive and forceful wrist extension and flexion in activities of daily living
what do you need to do to help a client with excessive lordosis?
strengthen and tighten the abdominals first, while providing stretches for the erector spinae. then, after control of the abdominals has improved, begin to incorporate strength exercises for the spinal extensors.... also hip flexors seem to be tight at times so stretch those as well
how can you help avoid ankle sprains?
strengthen the ankle dorsiflexors, stretch the calves, strengthen the ankle evertors, consider wearing high-top shoes if there is a history of ankle pain, and train the proprioceptors of the ankle by doing balance exercises, agility drills, or skipping rope
what are some ways you can prevent and manage excessive kyphosis?
strengthen the middle trapezius and rhomboids, strengthen the posterior deltoids, strengthen the thoracic erector spinae, strengthen the external rotator cuff muscles, strengthen the scapular depressors, stretch the pectoralis major and anterior deltoids, stretch the latissimus doors, stretch the internal rotators of the shoulder, and teach postural awareness
after a client has been released from rehabilitation for patellofemoral syndrome what are some strategies to use to help the clients?
strengthening the vests medialis with short-arc quadriceps exercises, strengthening the muscles of the quadriceps isometrically with single straight-leg raises, stretching the iliotibial band, cross-training to minimize repetitive stress on the knee, and avoiding positions and activities for clients that cause aching or pain
To assist in the management of arthritis, participants should be encouraged to ___________daily.
stretch
Passive (assisted) Stretching
stretch is initiated by another person or outside force and the person being stretched is passive
what are some ways to avoid achilles tendinitis?
stretch the calf muscles, strengthen the calf muscles, perform thorough warmups, avoid excessive uphill running, wear well-cushioned shoes, and use proper technique in exercises like avoiding pressing the heel to the floor in lunges and repeaters and avoiding stepping too for back or bouncing on the down phase
how do you correct muscle imbalances?
stretch the tight muscles and strengthen the weak or over stretched muscles
what are some strategies that are helpful in the avoidance of neck pain?
stretch the upper trapezius, elevator scapulae, and scalenes.... teach body awareness because many clients don't realize they have a forward head position..... avoid cervical hyperextensions..... and help clients to feel a lengthening of the upper spine, DO THIS BY having the client lye supine or against a wall and tell them to gently tuck the chin in and lengthen the back of the neck towards the floor or wall
PNF stretching
stretching based on a contract-and-relax technique requiring the help of another person For rehabilitation of Patients! To facilitate muscle relaxation & fuller range of motion
Static stretching
stretching characterized by slow and sustained muscle lengthening Very common technique used as corrective measuring
cardiac output
stroke volume x heart rate
Lean Body Mass
structural and functional elements in cells, body water, muscle, bones, and other organs (anything that is not fat)
Actin
structural protein that makes up the thin filaments of myofibrils; functions in muscle contraction
Rate of perceived exertion
subjective measure of intensity level of an activity using a numerical scale
What are phytochemicals (AKA phytonutrients)?
substances that plants manufacture to protect themselves from viruses, bacteria, fungi, insects, drought, & the harmful effects of the sun
One way to determine an individual's estimated maximal heart rate is by:
substracting his/her age from 220
Paroxysmal nocturnal dyspnea
sudden awakening from sleeping, with shortness of breath! Symptoms: wheezing & coughing
Acute Injury
sudden onset due to a specific trauma, such as twisting the ankle
what subjects the meniscus in the knee to traumatic forces and should not be done to avoid meniscus tears?
sudden rotations of the knee while it is weight bearing and deep squatting
what is in simple carbohydrates?
sugars including glucose and fructose from fruit and vegetables, lactose from milk, and sucrose from cane and beat sugar
Simple Carbohydrates
sugars, fruits and vegetables, lactose from milk, cane or beet sugar
Give some examples of simple carbohydrates?
sugars, including glucose & fructose from fruit & vegetables, lactose from milk, & sucrose from cane or beet sugar
Total lung capacity
sum of the residual volume and the forced vital capacity
What 4 oils are considered polyunsaturated fats?
sunflower soybean corn seseam
what are some sources of omega-6 vegetable oils?
sunflower, corn, soybean, and sesame
Phosphagen System
supplies energy very quickly and is the primary source of energy for very high-intensity exercise
what have omega-3 fatty acids been shown to do?
suppress atherosclerosis by decreasing the stickiness of platelets, and by reducing blood pressure, cholesterol, triglycerides, and blood clotting
Optimal Blood Pressure
systolic <120 diastolic<80
Prehypertension
systolic = 120-1389 mmHG diastolic = 80-89 mmHg
explain how to apply a compression device.
take an ace bandage or elastic wrap and apply to the area above and below the injury so even compression is ensured
Muscular Endurance
the ability of the muscle to continue to perform without fatigue
what is overuse syndrome?
the accumulation of repeated episodes of micro trauma that causes disease
Krebs cycle
the acetyl CoA formed in the first component of aerobic metabolism enters into the citric acid cycle
muscular flexibility
the achievable range of motion at a joint or group of joints without causing injury
Stroke Volume
the amount of blood pumped with each beat or systole
What is resting basal metabolism?
the amount of calories burned when the body is completely at rest
what is resting metabolic rate?
the amount of calories burned when the body is completely at rest
glycemic load
the amount of carbohydrate in a food multiplied by the glycemic index of the carbohydrate
Biomechanics
the application of mechanical principles to human movement
Target Heart Rate
the approximate heart rate a person needs to maintain during aerobic exercise in order to benefit from the workout; target heart rate for teens: 145-170
self-efficacy
the belief in one's own competence and effectiveness
what may partly account for the difficulty in weight loss and maintenance with obese clients?
the fact that obese clients have an elevated number of fat cells, and they seem to resist shrinkage and do not disappear
Electron transport system
the final sequence of reactions in the aerobic production of ATP
Cervical Spine
the first seven vertebrae, or the neck
Vital Capacity
the greatest amount of air that can be forcible exhaled after the deepest inhalation. The amount of air that can be moved in one breath. Measured by max inhale and exhale into a device.
Recovery Heart Rate
the heart rate of an individual 3 to 5 minutes after a workout. Should be around 100 beats per minute. If any higher, then more conditioning is needed. Body is not recovering fast enough., the gradual return of the heart rate to resting levels within 5-10 minutes of a session of normal cardiovascular physical activity or exercise
who burns more calories? lighter people, or heavier people?
the heavier you are the more calories you burn in a given exercise
Femur
the longest and thickest bone, upper leg bone
Maximal oxygen uptake
the maximum amount of oxygen consumed and utilized by the body during an all-out effort to exhaustion
what happens if you eat too much protein?
the more protein you eat the more calcium is excreted, and this can compromise bone health. high protein diets also stress the kidneys, and may cause diarrhea and worsen dehydration
Define intrinsic motivation.
the motivation that people have inside themselves to accomplish a goal
what do you need to do if a client has pain during a specific exercise?
the move or exercise should be modified or a completely different exercise should be given that doesn't trigger pain.
Agonist
the muscle in agony - responsible for the movement that is occurring. Ex - biceps in bicep curl
Primary Movers
the muscle responsible for the movement that is occuring
respiration rate
the number of breaths per minute Range from 12 breaths per minute to almost 50 breaths per minute; depending on exercise intensity
What 2 oils are the polyunsaturated fats divided into?
the omega-6 vegetable oils & the omega-3 fish oils
Slow Twitch Muscle Fibers
the oxidative or endurance fibers (type 1), they can contract over and over without fatigue. These are where aerobic metabolism is most likely to take place and fibers used during aerobic type sub-maximal, prolonged activities. Ex - Long distance running
What does the percentage daily value measure?
the particular nutrient in the food (i.e. fat) against the amount of that nutrient an average person is supposed to have in one day
Joint
the point at which two of more bones meet, or articulate, and where movement occurs
What are monounsaturated fats?
the preferred form of fat in the diet. has been shown to reduce LDL cholesterol without affecting the beneficial HDL cholesterol.
what are the major muscles that support the spine?
the rectus abdominis, obliques, transverse abdominis, multifidis, and erector spinae
Exercise Physiology
the science of how the body operates during exercise and at rest
wellness
the state or condition of being in good physical and mental health
Kinesiology
the study of human movement
Anatomy
the study of the structure of living things
what happens if an acute injury is ignored?
the tissues will continue to be stressed and the injury may become chronic and the person is more likely to re-injure that area
what do antioxidants do in the body?
they appear to neutralize a class of atomic particles known as free radicals
what happens to water soluble vitamins when the body has an excess?
they are excreted by the kidneys through the urine
what are trans-fatty acids?
they are formed during food processing when manufacturers change the chemical structure of unsaturated fats to make them semi-solid at room temperature.
what happens when you take excess fat soluble vitamins? (A,D,E, and K)
they become toxic
what do many clients get confused during or after exercise?
they confuse normal muscle soreness and exertion with joint pain or an injury
Why are open-ended questions helpful?
they encourage more conversation & disclosure of information
what do trans-fatty acids do to the body?
they increase LDL cholesterol levels and even decrease the good HDL cholesterol levels
what do phytonutrients do in the body?
they may help prevent some cancers, heart disease, high blood pressure, cataracts, osteoporosis, and other conditions
should people with kidney failure increase their potassium intake or decrease it?
they should decrease it because it can build up to harmful levels
how much exercise should individuals do if they need to lose more than 1 pound per week?
they should work up to exercising 200-300 minutes a week
what do tight hamstrings do to the pelvis?
they tug the pelvis bone into an anterior tilt making it difficult to sit properly for any amount of time. and make hot hard to maintain a neutral spine and pelvis while lifting
what are phytonutrients?
they're neither vitamins nor minerals. they are substances that plants make to protect themselves from viruses, bacteria, fungi, insects, drought, and the harmful effects of the sun
Myosin
thick filaments
Actin
thin filament
maintenance
this is the stage that sustains long-term ongoing consciousness of the new behavior and successful integration of it into the lifestyle
What is perhaps the ultimate measure of success for a trainer?
to find that your clients have become so intrinsically motivated that they are maintaining a positive lifestyle simply because it feels good & because their want to
Why are close-ended questions helpful?
to gain facts & narrow the discussion
why was the glycemic index created?
to help define wich carbohydrate foods may or may not contribute to the insulin surge and eventual resistance problems
Give an example of an approach goal.
to take a walk every day at sunset
Minute Ventilation
total amount of air breathed per minute
Volume
total number of repetitions performed multiplied by the total amount of weight, or resistance, used during a single training session. (Reps x Weight = Volume)
Medial
toward the midline
how do you achieve shoulder girdle stabilization?
train the middle and lower trapezius, the rhomboids, and pectoralis minor
Blood
transports glucose to working muscle & carries away metabolic by- product
who is a risk of carpel tunnel?
typsist, hairdressers, carpenters, and others who perform repetitive motions involving wrist actions
Periodization
variations in the training program over the course of several months or a year, that help to improve performance and prevent injury, staleness, and burnout
Aerobic Energy System
virtually unlimited capacity for making ATP, uses carbs, fat, protein for fuel. Slow to produce ATP
what are some ways to avoid pain in a client with plantar fasciitis while exercising?
wear shoes with adequate arch support and heel padding, ice the heel, restrict weight bearing activities, stretch the calf muscles and achilles tendon, and stretch and strengthen the intrinsic muscles of the foot
what are the primary strategies of prevention for metatarsalgia?
wearing shoes with adequate forefoot cushioning and minimizing repetitive stress to the forefoot
what happens when you eat a diet too high in carbohydrates?
your body experiences rising and falling spikes of insulin and blood sugar levels
circumstances
your overall condition or environment in life Combination of flexion, extensions;abduction ;& adduction
List several possible strategies trainers can inspire motivation within clients.
• empathize & connect with your client • train clients in pairs or small groups; encourage your client to have a workout buddy • encourage a sense of belonging • use music that your client finds pleasurable • provide choices when possible • check up on your client regularly by phone or email • encourage your client to increase his or her knowledge of fitness & health • use rewards • give specific positive feedback about your client's progress • affirm your client's positive qualities & use motivational cues • help your clients believe they will succeed • be an enthusiastic role model • emphasize benefits • ask the doctor - enlist the support & recommendations of your client's physician • avoid giving too much too soon • give feedback - this can be a formalized fitness reassessment of a simple day-to-day reminder or progress
