NASM Chapters
Is protein made of essential or nonessential amino acids?
Both. The essential amino acids we get from our diet & the nonessential acids are made within the body.
What does the "Bracing" method focus on?
Bracing focuses on global trunk stability, not on segmental vertebral stability, meaning that the global muscles, given the proper endurance training, will work to stabilize the spine.
Training that can consist of a series of strength-training exercises that an individual performs, one after the other, with minimal rest:
Circuit training
What ROM should my core training use?
Full, partial & end-range
Does protein require more water than carbs or fat?
Yes, 7x more water is needed for metabolism of protein.
Is proprioception altered after an injury?
Yes, thus core and balance training needed to be used to enhance one's proprioceptive capabilities to increase postural control and decrease tissue overload.
Should the core training be systematic?
Yes. Start with stabilization then strength and power
"Self-Myofascial Release
form of flexibility that focuses on the fascial system of the body
Medial*
Positioned near the middle of the body
Slower tempos help develope?
Stronger stabilizing muscles.
Is satiety or the feeling of being full or satisfied affected by our protein intake?
Yes, protein aids in satiety and may provide more of this feeling than carbs and fat. Those seeking fat loss may benefit from protein to feel full and energized throughout the day.
What type of progressions will I use when training my client in the stabilization phase?
levels of instability, increasing the volume (sets, reps) , intensity (load, exercise selection, planes of motion) & decreasing rest periods.
PAR-Q
Physical Activity Readiness Questionaire
As a PT I can not diagnose medical conditions but I can...
Speak with their doctor. Screen them for limitations to identify potential risks. Refer clients to a qualified doctor.
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow. AKA Dynamic Stretches:
Specific warm up
What type of warm-up is this: performing body-weight squats and push-ups before weight training?
Specific warm up
Neuromusclular specificity
Speed of contraction and exercise selection
In clients who possess LOWER CROSS SYNDROME (anteriorly rotated pelvis and arched lower back), what should the fitness professional keep in mind about treadmills?
Speed should be kept to a controllable pace to avoid over striding. Hips may not be able to properly extend and may cause the low back to overextend (arch), placed increased stress on the low back. Corrective flexibility for the hip flexors should be emphasized before and after use.
What does SAQ stand for?
Speed, Agility & Quickness
Are there any disadvantages to vibration training?
Yes, prolonged exposure to intense vibration can be a risk factor. Start with a low intensity and gradually increase.
Can I combine a complete protein with an incomplete protein to balance things out?
Yes, this is highly recommended. They don't necessarily need to be eaten together, but since your body doesn't store amino acids for later use in protein combining, they should be eaten throughout a day's meals
Once my client has progressed into the strength and power levels should I ever have them come back to the stabilization level?
Yes, this will help them maintain a high level of core and joint stability.
What is the pronation distortion syndrome?
a postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees).
The ____ ____ receives the deoxygenated blood, moves it to the ____ _____ then pumps it to the _____ to be reoxygenated.
right atrium, right ventricle, lungs
Hypertrophy is best developed with what tempo and what is an example of that tempo?
Moderate tempo. Ex: 2 sec eccentric action, 0 sec isometric hold and 2 sec concentric contraction.
Which nervous system function is described below? A muscle contracting when stretched too far or changing your walking pattern when walking on sand.
Motor funtion
Horizontal adduction*
Movement of the arm or thigh in the tranverse polane from an anterior position to a anterior position.
What are closed-chained exercises?
Movements in which the hands and feet are in a constant fixed position, thus the force applied is not great enough to overcome the resistance. Examples: Push ups, pull ups and squats.
What are open-chained exercises?
Movements in which the hands and feet are not in a fixed position and the force applied by the body is great enough to overcome the resistance. Examples: Bench press, lat pulldown and machine leg extension.
At what point should I begin training a client with plyometric exercises?
Only once they have achieved total body strength, flexibility, core strength and balance capabilities.
Soleus: over/under active
Overactive when the feet turn out, and there is excessive forward lean in the overhead squat assessment
Why do I need to know their past injuries/surgeries
Past injuries can lead to more injuries and limit certain movements.
Calculating maximal heart rate (HRmax) is another method for establishing _________________________________.
"Training intensity during cardiorespiratory exercise.
In clients who possess UPPER CROSS SYNDROME (rounded shoulder and/or forward head posture), what should fitness professionals watch closely for when clients are in a setting where a TV is present?
"Watch for excessive cervical extension (looking upward) or rotation of the head to view the TV
What are a few of the benefits of body weight training?
1: No need for free weights or other machines. 2: Work in all planes of motion 3: Workouts are portable
Memory jogger: What are the acute variables of training?
1: Reps 2: Sets 3: Training intensity 4: Rep tempo 5: Training volume 6: Rest interval 7: Training frequency 8: Training duration 9: Exercise selection
Why do I need to know of their chronic conditions?
Chronic diseases can dramatically affect their ability to work out. Questions to ask: 1: Have you ever had pain or injuries (ankle, knee, hip, back, shoulder, etc)? 2: Have you ever had any surgeries? 3: Has a medical Dr ever diagnosed you with a chronic disease such as coronary heart, coronary artery, hypertension (high blood pressure), high cholesterol, or diabetes? 4: Are you currently taking any meds?
Periodization
Dividing a training program into smaller, progressive stages
Table 15.2 Stability ball size chart
Do it!!
Why train with plyometric exercises?
Doing so provides better functional strengthening of the muscles, tendons and ligaments to meet the demands of everyday activities & sport.
Rate of force production is defined as?
Max output (force) in a short amount of time.
High intensity training with low training volumes produces what?
Max strenght and power.
The highest rate of oxygen transport and utilization achieved at maximal physical exertion:
Maximal Oxygen Consumption (Vo2max)
Why do I need to know what meds they are taking
Meds have phsiological effects and should be made known before starting a workout routine.
What does MET stand for?
Metabolic Equivalent
Study chart 14.9: Hypertrophy training
Study chart 14.9: Hypertrophy training
The Ratings of Perceived Exertion Method to estimate intensity during physical activity is a(n) _________________ (subjective/objective) method.
Subjective - based on the physical sensations of a person during exercise.
What body positions should I use during core training?
Supine, prone, side-lying, kneeling, half-kneeling, standing, staggered-stance, single leg, standing on unstable surfaces
Ones "limit of stability" is defined as?
The distance outside the base of support that they can move into without losing control of their center of gravity.
Arthrokinematics*
The motions of joints in the body
Prime mover
The muscle that acts as the initial & main source of motive power
Flexibility*
The normal extensibility of all soft tissues that allows the full range of motion of a joint. AKA: The normal extension of a joint that allows for a full ROM.
Describe stride rate:
The number of strides taken. (In a given amount of time or distance)
What is the primary focus when designing a weight loss SAQ program?
The objective is to keep the heart rate up to increase fat oxidation and caloric expenditure.
What is the primary function of a senior SAQ training program?
The primary function is to prevent bone density, improve cordination & muscular power. This aids in preventing injury and increase quality of life.
Mechanical specificity
Weight and movement placed on the body
Active isolated stretching examples:
"1. Active Gastrocenemius Stretch with Pronation and Supination 2. Active supine biceps femoris stretch 3. Active Standing TFL Stretch 4. Active kneeling hip flexor stretch 5. Active standing adductor stretch 6. Active Latissimus Dorsi Ball Stretch 7. Active pectoral wall stretch 8. Active Upper Trapezius/Scalene Stretch
The amount of pleasure derived from performing a physical activity:
"Enjoyment (part of the FITTE factors)
In ZONE 1 of stage training, what is the target heart rate percentages? What is the rating of perceived exertion?
"HR 65-75%, perceived exertion = 12-13
In ZONE 2 of stage training, what is the target heart rate percentages? What is the rating of perceived exertion?
"HR = 76% - 85%, perceived exertion = 14-16
In ZONE 3 of stage training, what is the target heart rate percentages? What is the rating of perceived exertion?
"HR = 86 - 95%, perceived exertion = 17-19
A method of establishing training intensity based on the difference between a client's predicted maximal heart rate and their resting heart rate.
"Heart Rate Reserve (HRR), also known as the KARVONEN method THR=[(HR max-HR rest )x desired intensity]+ HR rest
In clients who possess LOWER CROSS SYNDROME (anteriorly rotated pelvis and arched lower back), what should the fitness professional enforce regarding steppers or bicycles?
"Initial use of these equipment may not be warranted, as the hips are placed in a constant state of flexion, adding to a shortened hip flexor complex.
Golgi Tendon Organs
"Located within musculotendinous junction or the point where the muscle and tendon meet. Sensitive to changes in muscular tension and the rate of tension change. when excited, the Golgi Tendon organ causes the muscle to relax, which prevents the muscle from being placed under excessive stress, which could result in injury
When altering body composition via lean body mass gain remember these points:
* Eat 4-6 meals per day * Spread protein intake throughout the day * Ingest protein and carbohydrate within 90 minutes of a workout * Adequate protein and carbohydrates in the diet
What are the 3 criteria that must be met for an activity or exercise to be considered "aerobic"?
1. Be rhythmic in nature 2. Use large muscle groups 3. Be continuous in nature
What formula would I use to estimate my TEE?
1. Weight (lbs) x 10 = RMR 2. RMR x activity factor = TEE
How much protein should I consume a day?
10-35%
Table
17.10
3 Intergrated flexibility continuum: *
1: Corrective 2: Active 3: Functional
Examples of plyo strength training exercises:
1: Squat jump 2: Tuck jump 3: Butt kick 4: Power step up
As a general rule, all intervals should start out relatively brief (30 to 60 seconds) with a work-to-rest (hard-to-easy) ratio of _______.
1:3 (e.g., 1-minute interval followed by a 3-minute recovery)
Stabilization exercises should*
1:Be high reps 2:Low to moderate weight & intensity 3:Your posture should challenge stability
How do I find the target HR
220 - age = THR
How many calories are in carbs, fat & protein?
4 calories per gram in carbs & protein and 9 calories per gram in fat. (Alcohol has 7 calories per gram)
Whats the recommended length of time to stay in Phase 1 of core training?
4 weeks
Typically speaking how long should a phase of training last?
4 weeks, which is about how long it takes the body to adapt to a given stimulus. Afterwards the training program will have to be altered.
What are the reps, sets, intensity, tempo and rest periods of hypertrophy exercises?
6-12 reps, 3-5 sets, 75-85% of 1RM, moderate (2/0/2) tempo and a rest period of 0-60 sec.
How much of the body is made of water?
60%
What is the average resting heart rate?
70-80 bpm
Flexion*
A bending movement in which the relative angle between two adjacent segments decreases
Scapular protraction*
Abduction of scapula. Shoulder blades move away from the midline.
What is the best definition of neuromuscular efficiency?
Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
What do I do with the skin fold measurements
Add the totals in millimeters and use the durnin-womersley calculation table to find the body fat %
Scapular retraction*
Adduction of scapula. Shoulder blades move toward the midline
What is the motion for the frontal plane?*
Adduction/abduction Lateral flexion eversion/inversion
What types of resistance could my core training use?
Cable, tubing, medicine ball, power ball, dumbbells & kettlebells
In what phases can I incorporate resistance bands?
Can be used in phases 1, 2 & 5.
The number of training sessions in a given timeframe:
FREQUENCY (part of the FITTE factors)
Subjective Information
General & Medical History, Occupation, lifestyle, personal information.
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow:
General Warm up
Low activity rating of 1.5-1.6
Incorporates 30 min of moderate activity such as walking 2 miles. Most office workers with additional planned exercise routines.
Assestment of the shoulders from the posterior view
Level not elevated or protracted
Muscle spindles
Major sensory organ of the muscle that are composed of microscopic fibers that lie parallel to the muscle fiber.
What is the tempo of balance strength training?
Medium tempo
Antagonist
Muscles that act in the direct oppostion to agonists (prime movers).
Assestment of the knees from the posterior view
Neutral position not adducted or abducted
Posterior*
On the back of the body
Phase 3 of stability training is?
Power
Phase 1 of balance training is?
Stabilization
Reciprocal Inhibition*
The simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place.
Define "rep tempo":
The speed at which each rep is performed.
Isokinetic muscle action*
The speed of movement is fixed, and the resistance varies with the force exerted. This requires sophisticated training equipment often seen in rehabilitation or exercise labs.
What is the purpose of a synergist muscle?
To assist the prime mover during a movement.
Integrated Performance Paradigm is defined as?
To move with efficiency forces must be dampened (eccentrically), stabilized (isometrically) and then accelerated (concentrically). Example: Basketball player lowers at the knees, pauses and explodes with a jump to catch a rebound.
Reciprocal Inhibition example:
To perform an elbow flexion during a bicep curl-the bicep brachii- agonist, actively contracts while the triceps brachii-the antagonist muscle, relaxes to allow movement to occur.
Balance
When the body is in equilibrium & stationary, meaning no linear or angular movement.
What does the warm up consist of?
Whole body, dynamic cardiovascular or muscular movements.
General Adaptation Syndrome (GAS) (13.2)
a term used to describe how the body responds and adapts to stress. The stages of stress are Alarm reaction, resistance development & exhaustion
Altered arthokinematics
altered joint motion
The short term portion of a training program is knows as _____ and ____ plans
monthly (mesocycle), weekly (microcycle)
Fascia
outermost layer of connective tissue that surrounds the muscle.
When mechanoreceptors such as muscle spindles, GTO and joint receptors provide information about the bodies position, movement and sensations it's called what?
proprioception
Assestment of the knees from the anterior view
In line with toes, not adducted or abducted
Muscles: upper trapezius & the lower portion of the serratus anterior*
Movement created: upward rotation of the scapula
Assestment of the head from the lateral view
Neutral position not in excessive extension (jutting forward)
Assestment of the foot & ankle from the lateral view
Neutral position, leg vertical at right angle to sole of foot
Assestment of the head from the posterior view
Neutral position, neighter tilted nor rotated.
Assestment of the head from the anterior view
Neutral position, not tilted or rotated
Assestment of the knees from the lateral view
Neutral postion, not flexed or hyperextended
Psoas over/under active
Overactive when there is an excessive forward lean present in the Overhead Squat assessment
Total Energy Expenditure (TEE)
The amount of energy (calories) spent on average in a typical day.
Physical activity
The amount of energy expended above RMR & TEF associated with physical activity. 20% of TEE
Muscles: Gluteus maximus, quads & calves*
Movement created: produce hip and knee extension during walking, running, stair climbing etc
Self Myofascial release mechanism of action"
"Autogenic inhibition- A process that occurs when you place tension on a muscle and the GTO becomes excited and thus, activated. By applying gentle force to a knot , the elastic muscle fibers are re-altered from a bundled position into a straighter aligment with the direction of regular muscle fibers. The gentle massage of the foam roller stimulates the GTO to relax decreasing the muscle spindle contraction of the muscle.
What are some some sample activities that could take place in ZONE 2?
"Group exercise classes, spinning
What are some changes that can take place to RMR when exercise is introduced?
* Energy spent can elevate btw 10-90 min after exercise depending on the intensity and duration. * Regular exercise may affect RMR slightly. * Changes in FFM (fat free mass) from exercise can increase or decrease RMR
What are the reps, sets, intensity, tempo and rest periods of power exercises?
1-10 reps, 3-6 sets, 30-45% of 1RM when using weights or 10% of body weight with med balls, fast/explosive tempo and a rest period of 3-5 min.
What are the reps, sets, intensity, tempo and rest periods of max strength exercises?
1-5 reps, 4-6 sets, 85-100% of 1RM, fast/explosive tempo and a rest period of 3-5 min.
What type of progression would be appropriate for stability training?
1. Floor 2. Balance Beam 3. Half foam roll 4. Foam pad 5. Balance disc 6. Wobble board 7. BOSU ball
Balance programs performed at least ___ minutes a day, __ times per week for ___ weeks improved static and dynamic balance ability.
10, 3, 4
What are the reps, sets, intensity, tempo and rest periods of endurance & stabilization exercises?
12-20 reps, 1-3 sets, 50-70% of 1RM, slow (4/2/1) tempo and a rest period of 0-90 sec.
Diabetes Mellitus
A chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
What type of client would not benefit from plyometric training?
A client with certain chronic diseases or other health and functional limitations.
Torque*
A force that produces rotation
Muscle Imbalance*
Alteration of muscle length surrounding a joint
Muscle Imbalance
Alteration of muscle length surrounding a joint.
What does the term BOSU stand for?
BOth Sides Up
Sample exercises of Strength core exercises?
Ball crunch, Back extensions, Reverse crunch, Cable rotations
Incomplete protein food sources:
Barley *cornmeal *oats *buckwheat *pasta *rye *wheat *beans *lentils *dried peas *peanuts *chickpeas *soy products *sesame seeds *sunflower seeds *walnuts *cashews
Muscular endurance exercises should*
Be a slower tempo with high reps
Extesibility*
Capability to be elongated or stretched
What is cardiac output and how do you find it?
Cardiac output is the volume of blood pumped by the heart per min. You would find it by using this method: 70 bpm (resting heart rate) x 70 mL/beat (resting cardiac output) = 4,900 mL/min or 4.9 L/min.
The movement system is primarily responsible for what?
Concentric force production and eccentric deceleration during dynamic activities. AKA the actual movement of the core.
Moving in the opposite direction of force which accelerates or produces force is considered?
Concentric muscle action
Gluteus Maximus (butt)
Concentrically accelerates hip extension and external rotation aka Moves leg in backwards and rotates leg outwards
Psoas (hips/abs)
Concentrically accelerates hip flexion and external rotation aka Lifts leg up, turn leg outwards. Pull torso forward
Activation of this organ will cause a muscle to relax which prevents the muscle from injury and over stretching?
Golgi tendon organ (GTO)
Muscle synergies*
Groups of muscles that are recruited by the central nervous system to provide movement.
The cardiovascular system is composed of what 3 things used to transport blood from the heart to the tissues of the body?
Heart, blood and blood vessels
Assestment of the foot & ankle from the posterior view
Heels are straight and parellel, not overly pronated
What should a properly designed core training program do?
Help the client gain neuromuscular control, stability, muscular endurance, strength and power of the core.
Higher volume training produces what?
Hypertrophy and fat loss. This also increases your metabolic rate.
Performing 3-5 sets of 6-12 reps @ 75-85% of the 1 rep max (1RM) will help achieve what?
Hypertrophy which is muscle growth
What type of network should I have in the event I need further advice regarding a client?
I should be well networked with qualified health care professionals such as physicians, dieticians, eating disorder specialists and other healthcare professionals.
Power exercises should*
Increase the weight or speed of each exercise and move the loads as fast as possible
What are the benefits of a warm-up before exercise?
Increased heart rate & respiratory rate, increased temperature time, increased physiological preparation for bouts of exercise.
Describe the eccentric phase:
Much like pulling back a rubber band, this phase increases muscle spindle activity by pre-stretching the muscle before activation. This phase is also known as: deceleration, loading, yielding, counter movement or cocking.
How much fat should my client consume if they are wanting to lose weight?
No more than 10-37% calories from fat in diet for a goal of fat loss or overall health
Do muscles actively push?
No, joint motion is caused by muscles pulling on bones.
Static Stretching *
Passively taking a muscle to the point of tension and holding the stretch for a minimum of 20-30 seconds.
As a PT I can not provide treatment of any kind of injury or disease but I can...
Refer clients to a qualified medical practitioner for treatment, use exercises to help clients improve overall health and assist clients in following the medical advise of the physician or therapist.
Overweight
Refers to a person with a BMI index of 25-29.9% or who is between 25-30 lbs over the recommended weight for their height.
Obesity
Refers to a person with a body mass index (BMI) of 30% or greater or who is at least 30 lbs over the recommended weight for their height.
What are some things you can change to add intensity to a clients workout regardless of the phase they are in?
Rest periods & tempo
What are the benefits of SAQ training?
SAQ training allows the the client to enhance their ability to accelerate, decelerate & dynamically stabilize their entire body in a variety of movements. SAQ training also helps the nervous system respond and react more efficiently to the demands placed on it.
What are signs that I have a "moderate risk" client when performing a pre-participation health screening?
The client will not show signs or symptoms of cardiovascular, pulmonary or metabolic disease but have >2 cardiovascular disease risk factors.
What are signs that I have a "low risk" client when performing a pre-participation health screening?
The client will not show signs or symptoms of cardiovascular, pulmonary or metabolic diseases and will have <1 cardiovascular disease risk factor.
Whats the recommended length of time to stay in the strength phase of core training?
Traditionally 4 weeks
Altered force-couple relationships
altered muscle activation
Altered length-tension
altered muscle lengths
The long term portion of a training program is known as an _____ plan
annual (macrocycle)
Focus on _________ and then _________ during phase 1 of core training.
drawing in, bracing
An individual may perform ____ sets when performing higher reps at a lower intensity & ____ sets when performing lower reps at a higher intensity.
fewer, more.
Synergistic Dominance example:
if the psoas (agonist) is tight, it leads to (altered reciprocal inhibition) of the gluteus maximus (antagonist muscle), which in turn results in increased compensation from the hip extensuion (hamstring complex, adductor magnus) aka (synergists muscles) to function for the weaken gluteus maximus. The faulty movement patterns above could lead to hamstring sprains.
The primary muscles in the movement system are?
latissimus dorsi, hip flexors, hamstring complex, quadriceps.
Oxygenated blood moves from the ____ _____into the ____ ____ where it then goes to the _____?
left atrium, left ventricle, rest of the body
Assestment of the shoulders from the anterior view
level not elevated or rounded
Arthrokinetic Dysfunction example
performing a squat with excessive external rotated feet (feet turned outward) forces the tibia (shin bone) and the femur (thigh bone) to also rotate externally. This posture alters length-tension relationships of the muscles at the knee and hips, putting the gluteus maximus in a shortened position decreasing its ability to generate force. Futhermore the biceps femoris -hamstring muscle, piriformis-outer hip muscle, become synergistically dominant, altering the force-couple relationships- correct muscle activation, and ideal joint motion, increasing the stress on the knee and low back. With time, the stress associtated with arthrokinetic dysfunction can lead to pain, which further alter muscle recruitment and joint mechanics.
The right side of the heart is called the ____ as it receives blood then pumps it to the lungs, then back to the left atria.
pulmonic side
What are the primary muscles that make up the globalization stabilization system?
quadratus lumborum, psoas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius and adductor complex.
The left side of the heart is called the ____ as it pumps blood to the rest of the body.
systemic side
Exercises including multi joint movements such as step up balance to overhead press, squat to two arm press and a barbell clean are what type of movement?
total body
The primary muscles in the Local core stabilizers are?
transverse abdominis, internal obliques, multifidus, pelvic floor musculature, and diaphragm.
Distal*
Positioned farthest from the center of the body or point of reference
Proximal*
Positioned nearest the center of the body or point of reference
Contralateral*
Positioned on the opposite side of the body
Lateral*
Positioned toward the outside of the body
Study chart 14.10: Max strength training
Study chart 14.10: Max strength training
Study chart 14.11: Power training
Study chart 14.11: Power training
NASM recommends that the cardiorespiratory portion of a warm-up last between _________ and _________ minutes and be performed at a ____________________ intensity level. However, this can be modified depending on a client's medical, health, or physical limitations.
"Between 5-10 minutes, low to moderate level
Postural Distortion Patterns*
"Predictable patterns of muscle imbalances. Note: The human movement system(HMS), also know as the kinetic chain, compromises the muscular, skeletal and nervous system. OPTIMAL ALIGNMENT AND FUNCTION of each component of the HMS is the cornerstone of a sound training program. If one or more segments of hte HMS are misaligned and not functioning properly, predictable patters of dysfunction develop. -Postural distortion patterns: poor static or dynamic posture -Poor Flexibility can lead to ""relative flexibility"" or altered movement patterns.
Muscle spindles example
"individual whose knees adduct and internally rotate during a squat exercise. The underactive muscle is the gluteus medius ( hip abductor and external rotator). The overactive muscle include the adductors (inner thigh) and tensor fascia latae (hip flexor and hip internal rotator). Thus one would not need to stretch the gluteus medius, but instead stretch the adductor complex and tensor fascia latae ( the tight muscles) which are pulling the femur into excessive adduction and internal rotation.
What are a few things to remember about water consumption?
* Consume 14 to 22 ounces (1.75 to 2.75 cups) of fluid 2 hours before exercise. * Drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise. * Fluids should be cold because of more rapid gastric emptying. * If exercise exceeds 60 minutes, use of a sports drink (containing up to 8% carbohydrate) can replace both uid and dwindling muscle glycogen stores. * When exercising for less than 60 minutes, water is the experts choice for fluid replacement.
What types of nutrition topics should I discuss with my client?
* Food prep methods * Healthy snacks * Stats on the relationship btw chronic disease & the excess or deficiency of nutrients. * Vitamins/minerals as essential nutrients * Carbs, protein & fat basics * Nutrients found in foods or supplements * Importance of water and hydration status
When altering body composition via fat loss remember these points:
* Make small decreases in food and beverage calories and increase physical activity * Limit alcohol consumption * Choose whole grains and fiber rich foods * Avoid empty calories and highly processed foods * Drink water * Have clients weigh and measure their food for 1 week
Altered joint motions is caused by:
-Altered LENGTH-TENSION relationships -FORCE-COUPLE relationships which affect the joint and cause poor movement efficiency.
Ideal blood pressure measurment is
120/80
What are some disadvantages to using strength machines?
1: Artificial core support 2: Fail to accommodate multi joint movement. 3: Not one size fits all 4: Primarily work in one plane of motion which can lead to limited strength gains in some movements.
13.4 Peripheral Heart Action System: Sample workout for chest
1: Ball DB chest press - stabilization 2: Bench press - strength 3: Med ball chest pass - power
13.4 Peripheral Heart Action System: Sample workout for legs & back
1: Ball squat - stabilization 2: Barbell squat - strength 3: Squat jump - power
Three phases of plyometric exercises:
1: Eccentric phase - loading 2: Amortization phase - transition 3: Concentric phase - unloading
What are the characteristics of type 2 muscle fibers?
1: Fewer capillaries, mitochondria & myoglobin 2: Decreased oxygen delivery 3: Larger in size 4: Produce lmore force 5: Quick to fatigue 6: Short-term stabilization 7: Fast twitch
How do I find a clients desired heart rate using the straight percentage method
220 - age = estimated max HR. Then take estimated max hr x intensity = target hr
How much water should we be drinking a day?
3 liters for men and 2.2L for women. (There are 33oz in 1L & 8oz in a cup. Therefore I should be drinking at least 12 cups of water a day)
When a client lands during plyometric stabilization exercises they should hold the landing position for ____ to ____ seconds.
3 to 5. During this time they should make adjustments to correct faulty postures before repeating the exercise.
One metabolic equivalent (MET) is equal to _________ or the equivalent of the average resting metabolic rate (RMR) for adults.
3.5 mL O2 x kg^-1 x min^-1
Split routine
A routine that trains different body parts on separate days
What are lipids?
A group of compounds that include Triglycerides, fats, oils, phospholipids, and sterols.
A "set" is defined as?
A group of consecutive reps.
Superior*
Positioned above a point of reference
Abduction*
A movement in the frontal plane away from the midline of the body
Adduction*
A movement in the frontal plane back toward the midline of the body.
Muscular Endurance
A muscles ability to contract for an extended period
Deconditioned
A state of lost physical fitness, which may include muscle imbalance, decreased flexibility, and the lack of core & joint flexibility.
Extension*
A straightening movement in which the relative angle between two adjacent segments increases
Autogenic Inhibition (Memory Jogger)
AH is one of the main principles used in flexibility training, especially in static stretching ( holding a stretch for a prolonged period). Holding a stretch creates tension in the muscle. (muscle spindles start to contract the muscle). This tension stimulates the GTO, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing optimal lengthening of the tissue. In general stretches should be held long enough for the GTO to override the signal from the muscle spindle (approx 30 seconds).
Power*
Ability of the neuromusclar system to produce the greatest force in the shortest time.
Stabilization*
Ability to maintain correct posture during all movements.
As a PT I can not provide counseling services to clients but I can...
Act as a coach, provide general information and refer clients to a qualified counselor or therapist.
My client seems intimidated by using free weights so I'm starting him on the bench machine. What progressive steps can I take next?
After the machine have him use DB's on a bench then progress to DB's on a stability ball for added difficulty.
When using a cable machine remember to do what?
Align the pulley to move in the same direction as the muscle you're focusing on.
In what phases can I incorporate the use of cable machines?
All 5 phases
In what phases can I incorporate the use of strength machines?
All 5 phases
In what phase(s) can I incorporate free weights?
All 5 phases.
Complete protein has what?
All essential amino acids in the right ratio such as meats and dairy products.
What phases can vibration training be used in?
All phases
Strength exercises should*
Be low to intermediate reps with a heavy overload
Muscular hypertrophy exercises should*
Be low to intermediate reps with a progressive overload
Poor posture is an example of length tension relationships. How then does poor posture effect a movement when lifting?
Because the muscle lengths are now being altered and joints are misaligned they will not generate the force needed to allow for efficient movement. This is an example of the kinetic chain now working properly.
Table 6.3 Effects of meds on the heart rate and blood pressure:
Beta blockers: HR ↓, BP ↓ Calcium channel blockers: HR ↑↓ ↔ (no effect), BP ↓ Nitrate: HR ↑↔ , BP ↔↓ Diuretics: HR ↔, BP ↔↓ Bronchodilators: HR ↔, BP ↔ Vasodilators: HR ↑↓↔, BP ↓ Antidepressants: HR ↑↔, BP ↔↓
Table 6.2 Common medications by classification:
Beta-blockers (B-blockers): Generally used as antihypertensive (high blood pressure), may also be prescribed for arrhythmias (irregular heart rate). Calcium-channel blockers: Prescribed for hypertension and angina (chest pain) Nitrates: Prescribed for hypertension, congestive heart failure Diuretics: Prescribed for hypertension, congestive heart failure and peripheral edema Bronchodilators: Prescribed to correct or prevent bronchial smooth muscle constriction in individuals with asthma and other pulmonary diseases. Vasodilators: Used in the treatment of hypertension and congestive heart failure. Antidepressants: Used in the treatment of various psychiatric and emotional disorders.
What affects our protein requirements?
Daily exercise, physical activity, daily caloric consumption, body composition goals and sports performance goals affect how much protein our body needs.
DOMS
Delayed-Onset Muscle Soreness which is muscle soreness felt 24-72 hrs after intense exercise or unaccustomed physical activity
What should my daily carb intake look like?
Depending on exercise level & preference carb intake should make up 45%-65% of the total calorie intake
As a PT I can not prescribe treatment but I can...
Design an individualized, systematic, progressive program and refer them to a qualified Dr.
How would you describe balance strength training to the client?
During these exercises a single leg will go through a full ROM. Movements will require dynamic control in the mid-range of motion by using stabilization at the end of each motion. These movements will improve your neuromuscular efficiency.
How would you describe balance power exercises to the client?
During these exercises we will have the body move from a dynamic state to a controlled stationary position. We accomplish this by using eccentric strength, dynamic neuromuscular efficiency and reactive joint stabilization.
How would you describe balance stability training to the client?
During these exercises your body will be placed in unstable environments so it learns to react by contracting the right muscles at the right time to maintain balance.
Muscular hypertrophy*
Enlargement of muscle fibers to overcoming force from high volumes of tension.
Abduction movements:*
Eversion (moving ankle/foot away from but not crossing the body), Hip abduction (moving the leg away but not crossing the body), Lateral flexion (side bend to the left or right), shoulder abduction (lateral raise of the arm to the overhead position), cervical lateral flexion (bending the neck/tilting head to the left or right)
All of the following are methods for prescribing ____________ - Peak Vo2, Vo2 reserve, METs, peak Heart Rate (HR), Heart Rate Reserve (HRR), Ratings of Perceived Exertion (RPE), and the Talk Test.
Exercise Intensity
What is Phase 1 of core stabilization training?
Exercises that involve little motion through the spine and pelvis. They are designed to improve neuromuscular efficiency and intervertebral stability.
What is phase 2, 3 & 4 of core strength?
Exercises that involve more dynamic eccentric and concentric movements of the spine throughout a full range of motion while clients perform the activation techniques learned in phase 1. Note: The specificity, speed and neural demands are also progressed in this level.
How would you describe Plyometric training to a client? (also known as reflective training):
Exercises that use explosive, powerful movements to develop muscular power. (via leaping, hopping & jumping)
Rate of force production
Exerting max force in the least amount of time
True or False: in a study, circuit training was found to be less beneficial as traditional forms of cardiovascular exercise for improving or contributing to improved fitness levels.
FALSE - circuit training was found to be just as beneficial as traditional forms of cardiorespiratory exercise.
True or False: flexibility training should NOT be included in a cool-down period after a workout.
FALSE - flexibility training, including corrective stretching (self-myofascial release & static stretching), has been shown to be effective at lengthening muscles back to their optimal length-tension relationships, promoting optimal joint range of motion.
What type of warm-up is this: warming up by walking on a treadmill before weight training?
General warm-up (movements that do not necessarily relate to the more intense exercise that follows)
Rotational movements:*
Hip external rotation (pointing foot away from the body), hip internal rotation (pointing foot in towards the body), radioulnar supination (hand by your side then rotate palm from facing back to facing front), radioulnar pronation (hand by your side then rotate palm from facing front to back), shoulder external rotation (elbow @ a 90 degree angle then move hand away from the body), shoulder internal rotation (elbow @ a 90 degree angle then move hand towards the body), Shoulder horizontal abduction (raise arms parallel pointing straight ahead then rotate shoulders till hands are pointing out to the sides), Shoulder horizontal adduction (reverse movement from abduction), spinal rotation (twist trunk left to right), cervical rotation (look left or right)
The definition of Acute variables?
Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and ultimately what adaptations the body will incur.
Active activity range 1.6-1.7
In addition to activities of a low active lifestyle, an additional 3 hrs of activity such as bicycle 10-12 miles an hr or walking 4.5 miles an hr.
The ability of the nervous system to analyze and interpret sensory information in order to allow proper decision making would be?
Integrative function
Adduction movements:*
Inversion (bringing ankle/foot back to center), Hip adduction (swinging leg to the other side of the body), shoulder adduction (lowering arm from a lateral raise)
When there is no visible movement with or against resistance and force has been dynamically stabilized it's considered?
Isometric muscle action
What does protein do for our bodies?
It builds and repairs body tissue and can be converted into fuel if you're running low on carbs or energy (fat).
When looking at the head during running movements what should I be looking for?
It should remain in line with the LPHC and the LPHC inline with the legs. Neither the head or neck should compensate and move into extension unless necessary to track an object.
My client consistently performs a chest press while rounding and elevating their shoulders. Why is this a problem?
It will lead to altered length tension relationships of muscles (altered muscle lengths), altered force couple relationships (improper recruitment patterns) and altered arthrokinematics (improper joint motion) which will lead to shoulder impingement or other forms of shoulder injury.
Muscle Spindles (job) *
Muscle spindles are sensitive to change in muscle length and rate of length. Function: to prevent muscles from stretching too far or too fast, however, when a muscle on one side of a joint is lengthened-because of a shortened muscle on the opposite side, the spindles of the lengthened muscle are stretched. Thus information is transmitted to the brain and spinal cord, exciting the muscle spindle and causing the muscle fibers of the lengthened muscle to contract. This often results in micro spasms or a feeling of tightness. 1. Senses muscle lengthening 2. Contracts the muscle in response 3. Normal reaction to avoid injury
Muscles are recruited by the central nervous system in groups which is also known as muscle synergies. Why is this an important concept?
Muscle synergies simplifies movement by allowing muscles and joints to operate as a functional unit. Using proper technique these synergies become fluent and automated.
Synergist
Muscles that assist prime movers (agonist) during functional movement patterns. (think of them as Syncing together to get the job done)
Stabilizers
Muscles that support or stabilize the body while the prime movers and synergists perform the movement pattern
Where are mechanoreceptors located?
Muscles, tendons, ligaments and joints such as muscle spindles, golgi tendon organs and joint receptors.
Performing 1-3 sets of 12-20 reps @ 50-70% of the 1 rep max (1RM) will help achieve what?
Muscular endurance and stabilization
Circumference measurements should be taken in the following areas of the body:
Neck Chest Biceps Waist Hips Thighs Calves
Assestment of the LPHC from the posterior view
Pelvis is level with both posterior superior iliac spines in the transverse plane
Assestment of the LPHC from the anterior view
Pelvis level with both anterior superior iliac spines in same tranverse plane
Multiple Set (13.3)
Performing multiple number of sets for each exercise
What is the purpose of the target heart rate training zone three and how do you find it?
Purpose is to build high end work capacity Finding Training zone 3: Max HR x .86 to .95
What is the purpose of the target heart rate training zone two and how do you find it?
Purpose is to increase aerobic and anaerobic endurance Finding Training zone 2: Max HR x .76 to .85
Muscle spindles are described as?
Receptors that are sensitive to the change in muscle length and the rate of that change.
How much fiber should I consume each day?
Recommended 38g/day for men and 25g/day for women
What are the 3 types of blood in the body and what are their specific functions?
Red blood cells carry oxygen, white fight infection and platelets help with clotting.
External rotation*
Rotation of a joint away from the middle of the body
Internal rotation*
Rotation of a joint toward the middle of the body
Transverse plane examples:*
Rotational movements: trunk rotation, throwing, golf swing, swinging a bat
Example of dynamic balance
Running on an uneven surface.
When looking at the foot/ankle during running movements what should I be looking for?
Should be pointing straight ahead in a dorsiflexed position when it hits the ground. Flattening or external rotation will create abnormal stress throughout the kinetic chain, decreasing overall performance.
Why do I need to know if they sit for long periods of time
Sitting can lead to tight hip flexors and postural imbalances. Shoulders tend to round and the head leans forwards. This also shows there may be a lack of energy spent throughout the day.
Muscular endurance & stabilization are best developed with what tempo and what is an example of that tempo?
Slow rep tempo. Example: 4 sec eccentric action, 2 sec isometric hold and 1 sec concentric contraction.
Phases of training
Smaller divisions of training progressions that fall within the 3 building blocks of training (stabilization, strength & power)
Principle of specificity (SAID) (pg 307)
Specific Adaption to Imposed Demands: States the body will adapt to the specific demands that placed on it
The length of time an individual is engaged in a given activity:
TIME (part of the FITTE factors)
True or False: The 2008 Physical Activity Guidelines for Americans recommend that if adults exceed 300 minutes a week of moderate-intensity activity or 150 minutes a week of vigorous activity, then they will gain even more health benefits.
TRUE
True or False: flexibility exercises are important components of BOTH the warm-up and cool-down periods to reset muscles back to their optimal resting lengths.
TRUE
True or False: monitoring heart rate is an excellent tool in avoiding overtraining.
TRUE
The type or mode of physical activity that an individual is engaged in:
TYPE (part of the FITTE factors)
As a PT I can not diagnose improper breathing habits but I can...?
Teach my client to breathe diaphragmatically through their stomach.
Neuromusclular Efficiency*
The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all planes of motion
Neuromuscular Efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
Strength*
The ability of the neuromuscular system to produce internal tension to overcome an external load
Dynamic Balance
The ability to move and change directions under various conditions without falling.
The definition of speed is:
The ability to move the body in one intended direction as fast as possible.
Muscular endurance*
The ability to produce and maintain force production for prolonged periods of time.
Dynamic Stretching *
The ability to take the body through a full ROM without any compensations.
Rest metabolic rate (RMR)
The amount of energy (calories) spent while at rest. Accounts for 70% of total energy expenditure
Thermic effect of food (TEF)
The amount of energy expended above RMR as a result of the processing of food for storage and use. 6-10% of total energy expenditure.
Second class levers:*
The fulcrum is on the side and the resistance is in the middle, like a load in a wheelbarrow. Calf raise is an example, the ball of the foot is the fulcrum and body weight the resistance. The effort is in the calf muscle.
Alarm reaction (13.2)
The initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
What is causing my clients head to protrude forward during the drawing in maneuver?
The large neck muscles are being recruited which increases forces in the cervical spine and can lead to pelvic instability and muscle imbalances. Have the client keep their eyes looking forward.
The agonist muscle is the muscle most responsible for a particular movement. It's also known as what?
The prime mover.
Active Isolated stretching *
The process of using agonists and synergists to dynamically move the joint into a range of motion. AKA: Move a limb through a full ROM while the functional antagosists are being stretched.
What is the function of the respiratory system?
The respiratory systems function is to bring oxygen into the lungs and remove carbon dioxide from the lungs to the outside air. It consists of airways, lungs and respiratory muscles.
What tests can I use to predict Vo2max?
The rockport walk test, step test and YMCA bike protocol test can all be used. Just remember these tests are not always accurate.
Core (Definition):
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
Relative Flexibility*
The tendency of the body to seek the path of least resistance during functional movement patterns
How would you define training duration?
The timeframe of a workout or length of time spent in a certain phase of training.
What is the purpose of power core training?
These exercise are designed to improve the rate of force production of the core musculature by preparing them to dynamically stabilize and generate force at applicable speeds.
Describe plyometric power exercises:
These exercises are explosive in nature and should be performed as fast as possible.
How are plyometric strength exercises executed?
These exercises are performed in a repetitive fashion with little time in between each drill.
What happens to proteins when ingested?
They are broken down into amino acids to be absorbed.
What are muscle synergies?
They are groups of muscles that are recruited by the central nervous system to provide movement.
Where are the local stabilization muscles attached and what is their function?
They attach directly to the vertebrae and they provide support from vertebrae to vertebrae.
What is a macronutrient?
This consists of carbs, fat and protein.
What is the GI rate?
This refers to "Glycemic index (GI)" which is the rate at which a carbohydrate raises blood glucose, and the rate at which insulin increases. Higher GI rating has more fiber, due to taking longer to digest the food.
What does it mean for muscles to have length-tension relationship?
This refers to the resting length of a muscle and the tension the muscle can produce at this resting length.
True or false: one benefit of cardiorespiratory fitness is that it improves blood thinning and reduces the risk of clot formation.
True
Scapular elevation*
Upward (superior) motion of the shoulder
Concentric muscle action example*
Upward motion of a curl or standing from a squat
VO2R = ___________________ HRmax = ________________________
Vo2R = oxygen uptake reserve HRmax = heart rate max
At what point in my workout should I use static stretching?
When in phase one or when you need to focus on tight muscles
Why would I choose to use a BOSU ball with a client?
When looking to progress the difficulty of an exercise and challenge the clients stability even further.
What is sensorimotor integration?
When the nervous system gathers and interprets sensory information to select and execute the proper motor response. This implies that the nervous system ultimately dictates movement.
When should a client move from zone 1 to zone 2 in stage training?
When they can maintain zone one heart rate for at least 30 minutes 2-3x/week (could take up to 2-3 months)
If a client has known medical or health limitations is SAQ recommended?
Yes. As long as the proper evaluations such as exercise experience, movement quality, health history and injury profiles have been conducted and you determine the client is healthy enough.
Are high intensity, short duration exercises such as SAQ as effective as moderate intensity, long duration exercises (cardio)?
Yes. Studies show when compared they at least match if not surpass results for functional capacity, muscular power, fat/weight loss and other metabolic adaptations.
Is the speed of muscular exertion limited by neuromuscular coordination?
Yes. The body will only move within a range of speed that the nervous system has been programmed to allow. Plyometric exercises improves this range.
In balance strength training can the leg the client is standing on move?
Yes. These movements allow the standing leg to move when needed.
If my client is in the strength level of training what type of plyometric exercises should I have them do?
You would have them perform plyometric strength training exercises. You never want to take them beyond their limits.
There is an inverse relationship between ____, ____ & _____.
sets, reps & intensity.
Pattern Overload example:
sports, running, repeitive rountine in the gym, occupational (repeititive lifting or loading) or sitting at a computer day in and day out.
Someone new to working out might choose to use ____ to accomplish their circuit and supersets due to it's fixed position and ability to quickly change the weight or resistance?
strength training machines
13.4 Peripheral Heart Action System: Sample workout for back
1: Single leg cable row - stabilization 2: Seated row - strenght 3: Soccer throw - power
Inferior*
Positioned below a point of reference
Ipsilateral*
Positioned on the same side of the body
Sample exercise in power core (phase 5) training?
Rotation chest pass, Ball medicine ball pullover throw, Front med ball oblique throw, soccer throw
Moving in the same direction as the resistance which decelerates or reduces force is considered?
Eccentric muscle action.
Mechanoreceptors
"Sensory receptors located in muscles and tendons that help determine muscle balance or imbalance. -mechanoreceptors include the muscle spindles and golgi tendon organs
Davies law example
"Soft tissue is rebuilt with inelastic collagen matrix that forms in a random fashion (knots)". Soft tissue rebuilds itself in a random fashion. These knots don't run in the same direction as regular muscle fibers and act as roadblocks and prevent regular muscle lengthening, causing relative flexibility. (aka- When the body seeks the path of least resistance during movement.
Autogenic Inhibition *
"The process by which neural impulses senses tension are greater then the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles located within the SAME muscle. This neuromuscular Phenomenon occurs when neural impulses sensing tension are greater than the impulses causing muscle contraction. The phenomenon is termed autogenic because the contracting muscle is being inhibited by its own receptors. aka: the Golgi Tendon Organ overrides the muscle spindle
Common force couple relationships:
* Internal & external obliques - Trunk rotation * Upper traps and lower portion of the serratus anterior - Upward rotation of the scapula * Gluteus maximus, quads & calves - Produce hip & knee extension during walking, running, stair climbing etc. * Gastrocnemius, peroneus longus & tibialis posterior - Performing plantarflexion @ the foot & ankle * Deltoid & rotator cuff - Performing shoulder abduction.
In what types of food can I find unsaturated fats?
* Monounsaturated: Olive oil, canola oil, peanuts & avocado * Polyunsaturated: Vegetable oils, fish, most nuts and seeds and may help reduce heart disease, hypertension, arthritis, and cancer
Fat has positive characteristics such as?
* Provides energy for low intensity activities * Transportation of fat soluble vitamins A, D, E, & K * Helps you feel full by signaling satiety and releasing the hormone cholecystokinin (CCK) * Small amounts of fat in diet promote weight loss * Structure and membrane function * Precursors to hormones * Cellular signals * Regulation of uptake and excretion of nutrients in the cells
Common muscle synergies:
* Squat: Quads, hamstring complex & glutes * Shoulder press: Deltoid, rotator cuff & trapezius
Recommended grams of protein per kg body weight intake per day:
*Sedentary adult: 0.8g *Strength athletes: 1.2-1.7g *Endurance athletes: 1.2-1.4g
What do I need to know about carbs?
*Sugar, starches, and fiber *4 calories per gram *Primary energy source for all body function and muscular exertion
Consuming too much sugar, refined processed carbs & high glycemic foods can have what effect?
*Uncontrolled spikes in blood sugar *Low energy *Increased appetite
Complete protein food sources:
*Whole egg *milk & milk products *meat & poultry *fish, *rice & beans *peanut butter on whole wheat bread *sunflower seeds & peanuts *yogurt & granola *oatmeal w/milk *lentils and bread * Tortillas with beans or bean burritos *macaroni & cheese *hummus w/bread *bean soup w/whole grain crackers
What should I know about fiber?
- Not a source of energy - Provides bulk in the diet and satiety - Good intestinal motility - Can lower risk of heart disease and cancer - Regulates blood glucose levels
Self-Myofascial Release
1. Gastrocnemius/Soleus (calves) 2. Tensor Fascia Latae/ IT Band 3. Adductors 4. Piriformis 5. Latissimus Dorsi
In what order should the 3 systems be trained?
1. Local Stabilization System 2. Global Stabilization 3. Human Movement
Dynamic Stretching examples
1. Prisoner squats 2. Multiplanar lunge with reach 3. Single-leg squat touchdown 4. Tube walking: side to side 5. Medicine ball lift and chop
List the primary goals of a COOL-DOWN after exercise.
1. Reduce heart and breathing rate 2. Gradually cool body temperature 3. Return muscles to their optimal length-tension relationships 4. Prevent venous pooling of blood in the lower extremities 5. Restore physiologic systems close to baseline
4 Forms of Stretching Techniques
1. Self-Myofascial Release (SMO) Foam roller 2. Static Stretching 3. Active Stretching 4. Dynamic Stretching
Golgi Tendon Organs (job) *
1. Senses muscle tension 2. Relaxes the muscle in response 3. Normal reaction to avoid injury
Static Stretching examples
1. Static Gastrocnemius stretch 2. Static Standing TFL Stretch 3. Static Kneeling Hip flexor stretch 4. Static standing adductor stretch 5. Static Latissimus Dorsi Ball Stretch 6. Static Pectoral stretch 7. Static Upper Trapezius/Scalene Stretch
How to manually monitor a client's heart rate:
1: Place index & middle finger one inch from top of the wrist on the thumb side. 2: Locate the artery, apply light pressure. 3: Count beats in a 1 min time frame 4: If measuring during exercise count the beats in 6 seconds and add a zero.
Physical benefits of resistance training Table 13.1
1: Increased muscle, tendon, ligament strength 2: Increased cross-sectional area of muscle fibers 3: Decreased body fat
Performance benefits of resistance training Table 13.1
1: Increased neuromusclular control (coordination) 2: endurance 3: strength 4: power
What are the advantages of using bands for resistance?
1: Inexpensive 2: Allows you to move in multiple planes of motion 3: Come in a variety of resistances 4: Versatile, inexpensive and portable.
It is critical that the core training program is designed to achieve the following functional outcome in this sequence:
1: Intervertebral stability 2: Lumbopelvic stability 3: Movement stability
Disadvantages to using free weights are?
1: Might be difficult for some clients to perform, therefore regression might be necessary. 2: A spotter may be required.
What are the characteristics of type 1 muscle fibers?
1: More capillaries, mitochondria & myoglobin 2: Increased oxygen delivery 3: Smaller in size 4: Produce less force 5: Slow to fatigue 6: Long-term stabilization 7: Slow twitch
13.4 Peripheral Heart Action System: Sample workout for shoulders
1: Single leg DB shoulder press - stabilization 2: Seated DB shoulder press - strength 3: Front med ball oblique throw - power
What are the benefits of incorporating the use of kettlebells into my training?
1: Enhanced athleticism, coordination, and balance 2: Increased mental focus and physical stamina 3: Increased oxygen uptake 4: Increased total body conditioning as opposed to isolation training 5: Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal erectors) 6: Increased core stability and muscular endurance 7: Increased strength and power 8: Improved grip strength 9: Increased metabolic demands and caloric expenditure
Figure 6.2: Sample PAR-Q questionare
1: Has your Dr. ever said that you have a heart condition & that you should only perform physical activity recommended by a Dr? 2: Do you feel pain in your chest when you perform physical activity? 3: In the past month, have you had chest pain when you are NOT performing physical activity? 4: Do you lose your balance b/c of dizziness or do you ever lose consciousness? 5: Do you have bone or joint problems that could be made worse by a change in your physical activity? 6: Is your Dr currently prescribing any meds for your blood pressure or heart? 7: Do you know of any other reason why you should not engage in physical activity?
Examples of plyo power exercises:
1: Ice skaters (jumping side to side) 2: Single leg power step up 3: Proprioceptive plyometrics (jumping within a grid, cones or hurdles)
Physiological benefits of resistance training Table 13.1
1: Improves cardiovascular & metabolic efficiency 2: Benefits hormone and cholesterol 3: Increases bone density (strength)
What are the benefits of stabilization training?
1: Improving muscle imbalances 2: Improving core stabilization 3: Preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training 4: Improving cardiorespiratory and neuromuscular condition 5: Establish proper movement patterns and exercise technique
What are the benefits of strength training?
1: Increase the cores strength under heavier loads & complete ROM. 2: Increase muscle, tendon, ligament, and joint strength. 3: Increase training volume 4: Increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle (weight loss or hypertrophy) 5: Increase motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)
What are a few of the benefits of suspension body weight exercises?
1: Increased muscle activation 2: Low compressive loads to the spine 3: Increased performance 4: Potential increase in caloric expenditure 5: Improvements in cardiovascular fitness 6: Can be modified to meet the needs of any client 7: Multiplanar, multi-joint exercise in an unstable yet controlled movement.
3 methods for body composition assessments:
1: Skinfold measurement: uses a caliper to estimate the amount of subcutaneous fat beneath the skin. 2: Bioelectrical impedance: uses a portable instrument to conduct an electrical current through the body to estimate fat. This form of assessment is based on the hypothesis that tissues that are high in water content conduct electrical currents with less resistance than those with little water. 3: Underwater weighing is often referred to as hydrostatic weighing: The fact that bone, muscle, and connective tissue, collectively known as lean mass, sinks, whereas body fat floats is the main principle behind hydrostatic testing. In essence a person's weight is compared with a person's weight underwater to determine fat percentage.
Examples of plyometric stabilization exercises:
1: Squat jump w/stabilization 2: Box jump-up w/stabilization 3: Box jump-down w/stabilization 4: Multiplanar jump w/stabilization
13.4 Peripheral Heart Action System: Sample workout for legs
1: Step up to balance - stabilization 2: Romanian DL - strength 3: Power step up - power
What are the benefits of vibration training?
1: Stimulates greater muscle fiber involvement which leads to increases in lean body mass, weight loss and changes in body comp. 2: Improves circulation and cardiovascular function 3: Alleviation of muscle soreness 4: Increases metabolism 5: Increased bone density 6: Increased flexibility and ROM 7: Improving overall well-being and potentially reducing the symptoms of Parkinson disease, multiple sclerosis, and fibromyalgia
What are the disadvantages of using bands for resistance?
1: The tension in the band changes over time 2: The resistance is not consistent in that it's always changing and different depending on the speed, frequency of use and thickness.
Benefits to cable machines are?
1: They generally offer the same ROM as free weights. 2: No spotter needed. 3: A great way to challenge the core
Memory jogger: Factors for appropriate rest intervals:
1: Training experience 2: Training intensity 3: Tolerance of short rest periods 4: Muscle mass 5: General fitness level 6: Training goals 7: Nutritional status 8: Recoverability
Proper backside mechanics:
1: Triple extension: hip, knee & ankle 2: Neutral pelvis
Proper frontside mechanics:
1: Triple flexion: hip, knee and ankle dorsi flexion 2: Alignment of lead leg & neutral pelvis
Advantages to using free weight are?
1: Use all planes of motion 2: Easily progressed to add greater demand on core stability. 3: Multi-joint (complex) movements incorporating the entire kinetic chain. Note: Performing complex exercises requires more energy, burns more calories in a shorter period which is ideal for those looking to lose weight.
What are the advantages of using medicine balls in your workout?
1: Various weights and sizes, varying the difficulty and uses. 2: Used in a various planes of motion 3: Increases muscular strength, endurance and power and in some cases rehabilitates. 4: It allows movements to occur as explosively as possible without the need for eccentric deceleration since you can release the ball at the end of the movement. Thus allowing for full concentric power development.
Once fitness and overall conditioning improves, exercises can be progressed using a work-to-rest ratio of _______ and eventually __________.
1:2, 1:1
Corrective Flexibility
1:Self-Myofascial Release 2:Static Stretching
Active Flexibility
1:Self-myofascial release (SMR: foam roller) 2:Active-isolated stretching
Function Flexibility
1:Self-myofascial release (SMR: foam roller) 2:Dynamic stretching
The progression for the upper body is a follows:
2 arm Alt arms 1 arm 1 arm with trunk rotation
What progression should I have a client do when it comes to their arms?
2 arms, alternating arms then single arm exercises
That progression should I have a client do when it comes to their legs?
2 legs on the floor then progress to standing on one foot at a time
The progression for the lower body is as follows:
2 legs stable Staggered stance stable 1 leg stable 2 leg unstable Staggered stance unstable 1 leg unstable
Balance training body positions:
2 legs/stable or unstable 1 leg/stable or unstable
How many days per week should a combination of moderate and vigorous exercise be performed?
3-5 days per week
Quiz Question: Performing all sets of an exercise before moving onto the next exercise is known as which of the following?
A. Horizontal loading B. Vertical loading C. Single set D. Split routine A. Horizontal loading
What is lower crossed syndrome?
A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back).
Quiz Question: Which of the following is a stabilization endurance exercise?
A. Lunge to a two arm dumbbell press B. Ball dumbbell chest press C. Two arm medicine ball chest press D. Seated cable row B. Ball dumbbell chest press
Altered reciprocal Inhibition example:
A tight psoas (hip flexor) would decrease neural drive of the gluteus maximus (hip extender).
Peripheral Heart action*
A variation of circuit training that uses different exercises of the upper and lower body for each set throughout the circuit
Quiz Question: If you're training a beginning client who has never worked out before how many exercises per body part should be performed?
A. 0-1 B. 1-2 C. 2-3 D. 3-4 B. 1-2
Quiz Question: When training a client in the stabilization level of training what is the proper immediate progression for a ball two arm dumbbell chest press?
A. Move to a bench B. Increase the weight C. Single arm D. Alternating arm D. Alternating arm
Quiz Question: In the preparation for the rotation chest pass, the client should be?
A. Placing the feet hip width apart B. Bending the knees at a 90 degree angle to initiate the move C. Extend the arms completely out before moving D. Standing upright with the body turned at a 90 degree angle to the wall or partner. D. Standing upright with the body turned at a 90 degree angle to the wall or partner.
Quiz Question: When starting with a brand new client who has never worked out, which resistance training system would be most appropriate?
A. Single Set B. Circuit training C. Peripheral heart action D. Split set A. Single set
Arthrokinetic Dysfunction*
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
Altered Arthokinematics
Altered joint motion
What is a limiting factor in protein?
An amino acid missing in the smallest amount. A protein missing a certain amino acid does not pair up with a protein that has that amino acid. One simply has to run out before the other can begin to be used.
Frontal plane*
An imaginary bisctor that divides the body into front and back halves. (A wall infront and behind you)
Sagittal plane*
An imaginary bisctor that divides the body into left and right sides. (A wall on your left and right)
Transverse plane*
An imaginary bisector that divdes the body into top and bottom halves.
Chronic Disease
An incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care.
Proprioceptively enriched environments
An unstable yet controlled environment. (exercises on a stability ball)
What are the symptoms of dehydration?
As little as a 2% loss of body weight of water will negatively affect: *circulatory functions *sodium retention *water retention *decrease: performance, blood volume, blood pressure, cardiac output, sweat rate, blood flow to the skin *increased core temperature, perceived exertion, heart rate, use of muscle glycogen
What are the weekly recommendations if vigorous-intensity exercises are being performed each week (i.e. jogging, running)?
At least 3 days per week, 75 minutes per week Intensity of 60% or more Vo2R > 70% HRmax
What are the weekly recommendations if only moderate-intensity exercises are being performed each week (i.e. brisk walking)?
At least 5 days per week, 150 minutes per week Intensity of 40% - <60% Vo2R or 55%-70% HRmax
Skin fold measurements should be taken where
Biceps, triceps, subcapular (by the hip) & iliac (by the shoulder blade) on the right side of the body.
What does BMI stand for and how do I find it?
Body Mass Index: Is a rough assessment based on the concept that a person's weight should be proportional to their height. BMI=Weight (kg)/Height (m2) BMI=[Weight (lbs)/Height (inch 2)]x703
Is balance a static or dynamic process.
Both. Maintaining proper balance is a process that requires muscular balance, joint dynamics and neuromuscular efficiency.
How is the clients limit of stability tested?
By using multiplanar, proprioceptively enriched environments (unstable yet controlled), using functional movements to improve dynamic balance & neuromuscular efficiency.
Which is the primary energy source during exercise: Carbs, Fat or Protein?
Carbs is the body's preferred energy source, thus it's important to consume carbohydrates before and after exercise and during exercise lasting longer than 1 hour to maintain blood glucose levels. - Important to consume after exercise to restore glycogen stores - Should consume 1.5g/kg within 30 minutes of exercise to maximize recovery
The ability of circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity:
Cardiorespiratory Fitness
What are the 5 components of fitness?
Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition
What are the components of a COOL-DOWN after exercise?
Cardiorespiratory training: 5-10 minutes Self-myofascial release: 30 seconds for each muscle Static stretching: 30 seconds for each muscle
Examples of synergist (assist prime mover) exercises and muscles used:
Chest press - Anterior deltoid, triceps Overhead press - Triceps Row - Posterior deltoid, biceps Squat - Hamstring complex
Examples of antagonist (oppose prime mover) exercises and muscles used:
Chest press - Posterior deltoid Overhead press - Latissimus dorsi Row - Pectoralis major Squat - Psoas
Examples of stabilizer exercises and muscles used:
Chest press - Rotator cuff Overhead press - Rotator cuff Row - Rotator cuff Squat - Transversus abdominis
Examples of agonist (prime mover) exercises and muscles used:
Chest press - pectoralis major Overhead press - deltoid Row - Latissimus dorsi Squat - Gluteus maximus, quadriceps
Tensor Fascia Latae (TFL) (lateral hips to knees)
Concentrically accelerates hip flexion, abduction, and internal rotations aka Lifts leg up, moves leg away from mid-line of body, turns leg inwards
Gastrocnemius (bigger part of the calves)
Concentrically accelerates plantarflexion aka Points foot away from shin
Soleus (thinner part of the calves)
Concentrically accelerates plantarflexion aka Points foot away from shin
Latissimus Dorsi (back)
Concentrically accelerates shoulder extension, adduction, and internal rotation aka Rotates arm inwards, pulls arms down, pulls arms in towards sides
Pattern Overload *
Consistently repeating the same pattern of motion which may place abnormal stress on the body
What is the bottom line when it comes to weight loss or gain?
Consume fewer calories than spent and you'll see a reduction in weight. Conversely, consume more then what you spend and you'll gain weight.
The peripheral nervous system consists of what?
Cranial and spinal nerves that spread throughout the body.
As a PT I can not provide rehabilitation services to clients but I can...
Design exercise programs for clients after they are released from rehabilitation and provide post rehabilitation services.
Scapular depression*
Downward (inferior) motion of the shoulder
Eccentric muscle action example*
Downward motion of a curl or squating
Why is it important for PT's to understand that gaining and maintaining proper balance is vital for their clients?
Due to the high risk of injury. Statistically 80% of US adults will experience low back pain, roughly 80-100k ACL (anterior cruciate ligament) injury & 11 million Dr visits for foot/ankle problems annually.
Balance training progression:
Easy to hard Simple to complex Stable to unstable Static to dynamic Slow to fast Two arms/legs to single arm/leg Eyes open to eyes closed Known to unknown
What type of progression should I use for core training?
Easy to hard, simple to complex, known to unknown and stable to unstable
Stabilization is the 1st level of the OPT model and uses what type of adaptation and method of progression?
Endurance & stability in an unstable yet controlled environment known as proprioception.
MET values are used to relate exercise intensity with ________________. For example, a physical activity with a MET value of 4, such as jogging at a slow pace, would require 4 times the energy that that person consumes at rest (e.g. sitting quietly).
Energy Expenditure
Metabolic specificity*
Energy demand placed on the body
What is a goal of phase five in the OPT model: Power Training?
Enhance neuromuscular efficiency
True or False: once a client has the ability to enter into STAGE 2, they should no longer perform stage 1 exercises.
FALSE - not only should each workout have intervals of stage 1 and stage 2 training, but each day should alternate exercising in stage 1 and stage 2. The most important part of the interval is to recover back to stage 1 between the intervals. Also, stage 2 should begin w/ warming up in stage 1 (running, walking, etc).
"True or False: once the client is advanced enough for zone 3, they should exercise in intervals between zone 2 and zone 3.
FALSE - that is correct, but it is very important to also exercise in zone 1 as well. It is vital when training at this level to rotate all 3 stages. There will be a low- (stage 1), medium- (stage 2), and high-intensity day (stage 3) to help minimize the risk of overtraining.
True or False: When STATIC stretching is used in a cool-down, it should only be used on areas that the assessments have determined are tight or overactive.
FALSE! This is true when static stretching is used in the WARM-UP. During the cool-down, static stretching should be used to return muscles to normal resting lengths, focusing on the major muscles used during the workout.
True or False: If isolated the muscles of the local, global and movement systems are still as effective?
FALSE: In isolation, these muscles do not effectively achieve stabilization of the LPHC; rather it is through their synergistic interdependent functioning that they enhance stability and neuromuscular control.
True or False: dynamic stretching is one of the components of the suggested cool-down activities.
FALSE: dynamic stretching is NOT recommended during the cool-down phase. Neither is active-isolated stretching. However, STATIC STRETCHING is recommended during the cool-down to return muscles to normal resting lengths.
A common mistake by many advanced clients is?
Failing to to use a planned training program that uses low reps alternated with high reps. Performing at high intensities will result in overtraining
True or False: Excess carbs will be flushed out by the system.
False. Extra carbs will be stored as fat. Carbs do not cause weight gain, it's the excess consumption of calories that will.
True or False: Core exercise do not increase activation of the local and global stabilization system when compared to trunk exercises.
False: Core exercise performed in an unstable environment increase activation of the local and global stabilization system when compared to trunk exercises.
True or False: Core training does not need to be integrated.
False: Core training should also be done in a integrated fashion.
True or False: Weight belts are recommended when exercising?
False: Weight belts are not recommended as they may raise the heart rate and systolic blood pressure and give a false sense of security and misconception that they can lift heavier loads. Instead educate the proper exercise technique and the activation of the core which is the bodies natural belt.
Maximal strength and power are best developed with what tempo?
Fast & explosive. Keep in mind with max strength movements that the movement itself might be slow but the client is exerting max effort.
What is the tempo of balance power training?
Fast tempo. The movements will be the speeds seen in everyday life.
Exhaustion (13.2)
Fatigue, a breakdown in the system or even injury
Describe how alterations in the kinetic chain affect movement quality and bring about flawed movement patterns?
Flawed movement patterns alter the firing order of the muscles activated, which disturbs specific functional movement patterns and decreases neuromuscular efficiency. Prime movers may be slow to activate, whereas synergists and stabilizers substitute and become overactive (synergistic dominance). The combined effects of flawed movement patterns lead to abnormal joint stress, which affects the structural integrity of the kinetic chain and may lead to pain and joint dysfunction, and further decrease neuromuscular efficiency.
What is the motion for the sagittal plane?*
Flexion/extension
The progression for stabilization is as follows:
Floor Sports beam ½ foam roll Foam pad Balance disk Wobble board BOSU ball
What is myofascial release?
Foam rolling your muscles
Kinetic Chain checkpoints
Foot/Ankle, knee, Lumbo pelvic hip complex, Shoulders, head and cervical spine
Isotonic muscle action*
Force is produced, muscle tension is developed and movement occurs through a given ROM
As muscle groups begin working together to produce movement they project force onto their respective bones, thus creating movement at the joints. This is called?
Force-couple relationships
What does FITTE stand for?
Frequency, intensity, type, time, and enjoyment
Where do the globalization stabilization system muscles attach & what is their function?
From the pelvis to the spine and they transfer loads between the upper and lower extremity, provide stability between the pelvis and spine, and provide stabilization and eccentric control of the core during a functional movement.
Proper balance training should focus on which plane of motion?
Frontal, Sagital & Transverse
Which ROM is best for plyo training?
Full and partial.
The level of demand that a given activity places on the body:
INTENSITY (part of the FITTE factors)
At what point in my workout should I use dynamic stretching?
In phase 5 and when you want to incorporate a circuit style stretch into your warm up.
What is resistance development (13.2)
Increased motor unit recruitment
Pyramid (13.3)
Increasing or decreasing the weight with each set
NASM recommends that which individuals first perform self-myofacial release to inhibit overactive muscles and then lengthen the overactive muscles through static stretching?
Individuals with musculoskeletal imbalances
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress on the cardiorespiratory system:
Integrated Cardiorespiratory Training
Force*
Interaction between 2 objects that results in acceleration or deceleration of the second object.
What is the motion for the transverse plane?*
Internal/external rotation Left/right rotation Horizontal adduction/abduction
What is the force-velocity curve and how does it affect the muscle?
It refers to the relationship of a muscle's ability to produce tension at differing shortening velocities. As the velocity of a concentric muscle action increases, it's ability to produce force decreases. Conversely with the eccentric action, as the velocity of the muscle action increases the ability to develop force increases.
What are the characteristics of a comprehensive core training program?
It should be systematic, progressive, functional and emphasize: Force production, reduction and dynamic stabilization.
Extension movements*
Knee extend (lower knee from running motion), hip extension (swing leg backwards), spine extension (arch backward), elbow extend (lower from curl), shoulder extend (lower from lateral raise), cervical extension (tilt head back)
Why do I need to know their hobbies
Knowing recreation activities allows you to design a program around their interests. Knowing their hobbies allows you how much energy they spend. Questions to ask: 1: Do you partake in any recreation activities (golf, tennis, skiing, etc)? Explain 2: Do you have any hobbies (reading, gardening, working on cars, etc)? Explain
The ______________ (lower/higher) your resting heart rate is, the better.
LOWER. A benefit of cardiorespiratory fitness is that it lowers your resting heart rate.
Why do I need to know their occupation
Lets you know what kind of movement patterns & energy expenditures they make throughout the day. Questions to ask: 1: What is your current occupation? 2: Does your occupation require extended periods of sitting? 3: Does your occupation require extended periods of repetitive movements? (explain) 4: Does your occupation require you wear shoes with a heel? 5: Does your occupation cause you anxiety (mental stress)?
The core is divided into 3 systems:
Local Stabilization System, Global Stabilization System, Movement System
In what order should I train the core?
Local, global then movement. From the inside out
Maximal strength and power are best developed with ____ rest periods.
Long. 3-5 minutes. The clients level of fitness and the intensity of the workout will dictate this.
Having a weak local stabilization system produces what postural distortion during exercise?
Lower back arch
What injury is probable to a weak local stabilization system?
Lower back pain
Why should my client maintain a neutral spine during core training?
Maintaining a neutral spine during core training helps to improve posture, muscle balance and stabilization.
The core training program I design should regularly:
Manipulate plane of motion, ROM, form (such as on a stability ball), body position, control, speed of execution, feedback and other variable such as sets, reps, intensity, tempo and frequency.
Sample exercises of core stabilization exercises
Marching, Floor bridge, Floor prone cobra & Prone iso-ab (plank)
Performing 4-6 sets of 1-5 reps @ 85-100% of the 1 rep max (1RM) will help achieve what?
Maximal strength
What sensors are being used when the body senses change via touch, pressure, stretching, sound waves & motion?
Mechanoreceptors, which in turn enable us to detect touch, sounds and motion of the body including position of our muscles, bones and joints.
____ & _____ are common forms of resistance when plyo training.
Medicine and power ball
Muscles: Gastrocnemius, peroneus longus & tibialis posterior*
Movement created: Performing plantarflexion at the foot/ankle complex
Muscles: Deltoid & rotator cuff*
Movement created: performing shoulder abduction
Muscles: Internal & external obliques*
Movement created: trunk rotation
Horizontal abduction*
Movement of the arm or thigh in the transverse plane from an anterior position to a lateral position.
Exercises involving two or three joints such as squats, lunges, step ups, chest presses and rows are what type of joint movements?
Multi-joint
Are these exercises examples of multi-joint or single joint exercise: 2 arm med ball chest pass, ball medicine ball pullover throw, front med ball oblique throw. Which phase of training would you find them in? Stabilization, strength or power?
Multi-joint, power
Are these exercises examples of multi-joint or single joint exercise: Bench press, seated row machine, shoulder press machine. Which phase of training would you find them in? Stabilization, strength or power?
Multi-joint, stabilization
Are these exercises examples of multi-joint or single joint exercise: ball DB chest press, ball DB row & standing overhead press. Which phase of training would you find them in? Stabilization, strength or power?
Multi-joint, stabilization
Example balance power exercises:
Multiplanar hop with stabilization Multiplanar single leg box hop up with stabilization Multiplanar single leg box hop down with stabilization
Altered balance is caused by what?
Muscle imbalance, joint dysfunction, pain, and swelling.
Agonist
Muscles that are the primary movers in a joint motion. Also know as prime movers.
Would I add or reduce the amount of calories a client is taking in if they want to remain the same weight but want to continue working out?
Neither. They need to consume the same amount of calories they burn off.
Is a training program that exceeds 60-90 minutes recommended?
No, a training duration that exceeds this time leads to declining energy levels which cause alterations in hormonal and immune system responses.
Should I have every client practice with kettlebells?
No, precise technique is a must when performing exercises with kettlebells. Emphasis on the posterior chain, working from the ground up and keeping perfect form throughout each rep is a top priority. Practicing appropriate skills of gluteal and latissimus dorsi contraction along with abdominal hollowing and bracing must be continued and progressed carefully.
Are there any single joint power exercises that I can have my client perform?
No. All power exercises will involve the use of multiple joints.
Can I just eliminate my carbs and still lose weight?
No. The body cannot properly burn fat without carbs. Remember this saying "Fat burns in a carbohydrate flame".
Assestment of the shoulders from the lateral view
Normal kyphotic curve not excessively rounded
Anterior*
On the front of the body
Repetition aka "rep"
One complete movement of a single exercise. Most reps will include 3 muscle actions: concentric, isometric & eccentric.
Tensor Fascia Latae (TFL) over/under active
Overactive when the knees move inward, excessive forward lean, and low back arches in the overhead squat assessment
Latissimus Dorsi: over/under active
Overactive when the low back arches and the arms fall forward in the overhead squat assessment
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery):
Overtraining
The difference between resting and maximal or peak oxygen consumption:
Oxygen Uptake Reserve (Vo2R)
In what phases can I incorporate the use of medicine balls?
Phases 1, 2 & 5
In what phases can I incorporate the use of kettlebells?
Phases 1, 2 & 5.
Assestment of the LPHC from the lateral view
Pelvis netral position, not anteroiorly or posteriorly rotated
Circuit Training (13.3)
Performing a series of exercises one after the other with minimal rest
Drop Set (13.3)
Performing a set to failure then removing a small % of weight and continue the set
Horizontal loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Vertical Loading
Performing exercises from the upper extremities to the lower extremities
Single Set (13.3)
Performing one set of each exercise
Super set (13.3)
Performing two exercises back to back with little to no rest
Primarily what phases are stability balls used in?
Phase 1 & 2
In what phases are you likely to use the BOSU balls?
Phase 1, 2 & 5
Which phase is active flexibility appropriate for?
Phase 2, 3 & 4
At what point in my workout should I use active stretching?
Phase 2, 3 or 4 or when you are looking to utilize your full ROM before working out.
Which phase is functional flexibilty appropriate for?
Phase 5
What phases are ideal for suspension training?
Phases 1 & 2
Where do I find the radial pulse
Place 2 fingers along the right side of the arm just above the thumb. Count the pulse for 60 sec and collect the average over 3 days.
Where do I find the carotid pulse
Place 2 fingers on the neck to the side of the larynx. Count the pulse for 60 sec and collect the average over 3 days.
Heavy activity range 1.9-2.1
Planned vigorous activities, full time athletes, physical labor such as steel or road workers.
What can cause muscle imbalance?
Postural stress, emotional stress, cumulative trauma and poor training techniques
2 arm push press is a total body exercise and is an example of what phase of training? Stabilization, strength or power?
Power
Performing 3-6 sets of 1-10 reps @ 30-45% of the 1 rep max (1RM) or approximately 10% of body weight will help achieve what?
Power
______ is focused on in phase 5 of core training.
Power
My client is doing explosive exercises involving total body, multi-joint movements. What phase in the OTP model are they in?
Power phase
Power is the 3rd level of the OPT model and uses what type of adaption and method of progression?
Power with speed/load as it's progression.
How would agility training help prevent injury?
Proper agility training enhances the body's ability to effectively control eccentric forces in all planes of motion as well as improving structural integrity of the connective tissue.
In clients whose feet turn out and/or knees move in (PRONATION DISTORTION SYNDROME), what should fitness professionals be aware of when clients' use cardio equipment that involves lower extremities?
Proper flexibility of the ankle joint will be required. Emphasize foam rolling and static stretching for the calves, adductors, biceps femoris (short head), iliotibial (IT) band, and tensor fascia latae (TFL)
Why is a very high protein intake of 35% or more not recommended?
Protein intake of this amount is higher in saturated fat and low in fiber. It also decreases glycogen stores and causes dehydration.
Incomplete protein is what?
Protein that is low or lacks an essential amino acid such as peanut butter.
What happens to protein if energy needs are not met by carbs or fat?
Protein will then become your main energy source. It will no longer be used for tissue building or repair. Conversely protein will also be stored as fat if more protein is consumed then what's needed.
The cardiorespiratory system does what?
Provide the body with oxygen while removing waste.
As a PT I can not prescribe a diet but I can...
Provide the client with general information on healthy eating and refer them to a qualified dietician or nutritionist for specific diet plans.
Objective Information
Provides a clients baseline level which you can compare weeks, months and yrs later. It will show improvement, deterioration and effectiveness of a workout. Example: Body Composition and the following assessments: physiological, body, cardiorespiratory, performance, static & dynamic
How do I perform the "drawing in" maneuver?
Pull in the region just below the navel toward the spine and maintain the cervical spine in a neutral position. Note: Make sure the kinetic chain is in alignment.
What is the purpose of the target heart rate training zone one and how do you find it?
Purpose is to build aerobic base and aid in recovery Finding Training zone 1: Max HR x .65 to .75
Sagittal plane examples:*
Pushing/pulling movements: biceps curl, tri pushdown, squat, front lunge, calf raise, walking, running, vertical jump, climbing stairs
What are the factors to be considered when assigning a client with a specific number of sets?
Qty of reps, training intensity, # of exercises, training level & recoverability.
In clients who possess UPPER CROSS SYNDROME (rounded shoulder and/or forward head posture), what should fitness professionals watch closely for when clients use stationary bikes, treadmills, and elliptical trainers?
Rounding of shoulders and a protruding head
A key factor in getting the most out of the amortization (transition) phase is?
Remembering that a prolonged transition phase results in less than optimal neuromuscular efficiency from a loss of elastic potential energy. A rapid switch between phases will result in a more powerful response.
Why do I need to know if they have repetitive movements
Repetative movement can cause musculoskeletal injury and dysfunction. This can also overload the muscles and joints.
Shouldn't I be worried that the SAQ exercises will be too hard on my senior clients body?
Research shows that properly administered programs with an elevated degree of load on the skeleton are safe and effective in slowing and potentially reversing osteopenia (bone loss) in older adults.
Self-myofascial release (SMR)
Rolling of the muscles to correct existing muscle imbalances, reduce trigger points which are knots within the muscle and inhibit overactive musculature.
Example 1 of a SAQ circuit:
SAQ example 1 circuit: 1: Jump rope: 30 sec with a variety of foot patterns 2: Rest 20 sec 3: Cone Shuffles: 30 sec 4: Rest 20 sec 5: Any ladder drill: 30 sec
Example 2 of a SAQ circuit:
SAQ example 2 circuit: 1: 5-10-5 drill: 30 sec 2: Rest 20 sec 3: Modified box drill: 30 sec 4: Rest 20 sec 5: Partner mirror drill: 30 sec
What planes of motion should my core training use?
Sagital, Frontal & Transverse
What plane of motion should plyometric exercises use?
Sagittal, Frontal & transverse
Very Light activity rating of 1.2-1.3:
Seated and standing activities such as office work, driving, cooking etc which are not considered vigorous activity.
What are the components in the warm-up for a STRENGTH level client? List the time for each as well.
Self-myofacial release - 30 sec for each muscle Active-isolated stretching: 1-2 seconds, 5-10 reps for each muscle Cardiorespiratory exercise: 5-10 minutes NOTE: Myofacial release & active-isolated should be done on muscles that are tight or overactive during the assessment process before moving on to cardiovascular
What are the components in the warm-up for a STABILIZATION level client? List the time for each as well.
Self-myofascial release (foam rolling) - 30 sec each muscle Static stretching - 30 sec for each muscle Cardiorespiratory exercise - 5-10 minutes
What are the components in the warm-up for a POWER level client? List the times for each as well.
Self-myofascial release (foam rolling) - 30 sec for each muscle Static stretching - 30 sec for each muscle Cardiorespiratory exercise - 5-10 minutes
Proprioception*
Sensors in the body that sense limb positions and body movement
What are the 3 main functions of the nervous system?
Sensory, integrative and motor function.
The ability of the nervous system to sense changes in either internal or external environments would be which function of the nervous system?
Sensory. Ex: Stretching a muscle (internal) or walking on sand (external)
Superset
Set of 2 exercises that are performed back-to-back without rest time between them
Hypertrophy is best developed with ____ rest periods.
Short. 0-60 seconds. The load, volume and current fitness level of the client may require longer rest periods.
Muscular endurance & stabilization are best developed with ____ rest periods.
Short. 0-90 seconds. The current work capacity of the client may dictate longer rest periods if needed.
When looking at the knee complex during running movements what should I be looking for?
Should remain straight ahead. If the client demonstrates excessive adduction & internal rotation of the femur while in a stance it decreases force production and leads to injuries.
Scapular protraction example*
Shoulder blades move away from each other
Scapular depression example*
Shoulder blades move down
Scapular retraction example*
Shoulder blades move towards each other
Scapular elevation example*
Shoulder blades move up
Frontal plane examples:*
Side to side movements: side lateral raise, side lunge, side shuffle
What is the tempo of balance stabilization training?
Slow tempo
What types of sugar is found within a carb?
Simple Carb: Monosaccharide: Glucose (blood sugar), galactose (fruit sugar), fructose Disaccharides: Sucrose (common sugar), lactose (milk sugar), maltose Complex carb: Polysaccharides: Starch (plant fiber)
Exercises focused on isolation one major muscle group or joint such as bicep curls, tri pushdowns and calf raises are what type of joint movements?
Single joint
Are these exercises examples of multi-joint or single joint exercise: Single-leg db curl. Which phase of training would you find them in? Stabilization, strength or power?
Single joint, Stabilization
Examples of stability balance training?
Single leg balance Single leg balance reach Single leg hip internal & external rotation Single leg lift & chop Single leg throw & catch
Example balance strength exercises:
Single leg squat Single leg squat touchdown Single leg Romanian deadlift Multiplanar step up to balance Multiplanar lunge to balance
Are these exercises examples of multi-joint or single joint exercise: Standing 2 arm db curl. Which phase of training would you find them in? Stabilization, strength or power?
Single-joint, strength
What are some some sample activities that could take place in ZONE 3?
Sprinting
What proprioceptively challenging core exercise should I use?
Stability ball, BOSU, core board, half foam roll, airex pad and bodyblade
Step-up, balance to overhead press is a total body exercise asd is an example of what phase of training? Stabilization, strength or power?
Stabilization
______ is focused on in phase 1 of core training
Stabilization
Which phase is corrective flexibility appropriate for?
Stabilization (phase 1) of the OTP model
My client is doing exercises involving total body, multi-joint and single joint movements in an unstable environment. What phase in the OTP model are they in?
Stabilization phase
5 levels of Optimum Performance Training
Stabilization, strength endurance, hypertrophy, maximal strength & power
In which phase of balance training should the leg in which the client is standing on remain still and not move?
Stabilization. However the arms, torso and other leg can move.
Assestment of foot and ankle from the anterior view
Straight, parallel, not flattened or externally rotated.
Davies Law *
States that soft tissue models along the lines of stress
How do I find a clients desired heart rate using karvonen method
Step 1: 220 - age = Max HR, Step 2: Max Hr - Resting Hr, Step 3: Max hr x desired intensity = Target HR example: Resting HR + [(max HR - resting HR) x desired intensity] = Target HR
Phase 2 of stability training is?
Strength
Squat curl to OH press is a total body exercise and is an example of what phase of training? Stabilization, strength or power?
Strength
______ is focused on in phase 2,3 & 4 of core training
Strength
Strength is the 2nd level of the OPT model and uses what type of adaption and method of progression?
Strength endurance, hypertrophy, max strength and uses volume/load as it's progression.
My client is doing exercises involving total body, multi-joint and single joint movements. What phase in the OTP model are they in?
Strength phase
Study chart 14.7: Stabilization endurance training
Study chart 14.7: Stabilization endurance training
Study chart 14.8: Strength endurance training
Study chart 14.8: Strength endurance training
True or False: it is possible to incorporate traditional exercise training components such as flexibility and cardiorespiratory fitness training into circuit-training.
TRUE - example (stabilization level): 5-10 min flexibility (self myofascial release & static stretching); 5-10 min Stage 1 cardiorespiratory training; 15-20 min circuit weight training; 5-10 minutes stage 1 cardiorespiratory training; 5-10 min flexibility (self-myofascial release & static stretching)
True or False: low-intensity cardiorespiratory exercise will typically results in some improvements in health and well-being, but not necessarily any significant improvements in fitness as compared with higher training intensities.
TRUE - it is important that personal trainers share this with their clients
True or False: measuring a client's actual maximal heart rate is impractical for personal trainers.
TRUE - it requires clients to be tested at maximal capacity which is impractical; however, there are many formulas to estimate HRmax.
True or False - it is not necessary to closely monitor clients during the warm-up and cool-down periods.
TRUE - only new clients should be monitored closely to make certain that the activities being performed are appropriate, safe, and effective. Once the client has progressed into the STRENGTH and POWER LEVELS, the warm-up and cool-down may be performed separately by the client as long as they have received proper instructions from the professional.
True or False: no 2 individuals, regardless of weight, fitness level, etc, will ever respond and adapt to cardiorespiratory exercise in exactly the same way.
TRUE - the physiological and perceptual responses to exercise are highly variable, even among individuals of similar age, fitness and health.
True or False: Cardiorespiratory training, as with all training, falls under the principle of specificity - meaning the body will adapt to the level of stress placed on it & will then require more or varied amounts of stress (exercise) to produce a higher level of adaptation in the future.
TRUE - therefore, stage training is important
True or False: regardless of the goal, always begin an exercise program with movement assessments such as the overhead squat and/or the single-leg squat tests.
TRUE - these should be done no matter what the goal of training is. These assessments help determine the muscles that need to be stretched during a warm-up. If a muscle is overactive or tight, it may be impeding or altering proper movement and as such need to be corrected to enhance movement.
Table 15.1
Table 15.1
Quickness can be defined as:
The bodies ability to react and change body positions with maximal rate of force production, in all planes of motion and from all body positions during functional activities.
Why is our blood such an important mechanism?
The bodies blood transports oxygen and removes waste, regulates our body temp, protects the body from excessive bleeding by clotting and contains cells to fight disease and sickness.
Principle of specificity is defined as:
The body adapting to the demands placed on it.
Anatomic position*
The body erect, arms at the sides and palms forward
When looking at the lumbo-pelvic-hip complex (LPHC) during running movements what should I be looking for?
The body should have a slight lean during acceleration. During max velocity it should be fairly neutral, without excessive extension or flexion, unless reaching for an object.
When combined the cardiovascular and respiratory systems make up what?
The cardiorespiratory system. (Think of the 2 words combined Cardio-Respiratory)
Proprioception
The central nervous system's ability to sense body position and limb movement via sensors in the body.
The brain and spinal cord coordinate the activity of all parts of the body in what system?
The central nervous system.
My client is looking to put on muscle mass. How should we approach caloric intake?
The client needs to increase their caloric intake so it's more than what they burn off during the day.
What is the relationship between sets, reps & intensity?
The client usually performs fewer sets when performing higher reps at a lower intensity and more sets when performing lower reps at a higher intensity.
What are signs that I have a "high risk" client when performing a pre-participation health screening?
The client will have one or more signs or symptoms of cardiovascular, pulmonary or metabolic disease.
Training intensity is best defined as?
The clients level of effort compared with their maximal effort which is usually expressed as a percentage.
What are the factors to be considered when determining the intensity at which a client should perform at?
The clients training goal and the number of sets & reps to be performed.
Dynamic Range of Motion (ROM)*
The combination of flexibility and the nervous system's ability to control this range of motion efficiently
Altered Reciprocal Inhibition*
The concept of muscle inhibition caused by a tight agonist which inhibits its functional antagonist
Describe stride length:
The distance covered in one stride.
Third class levers:*
The effort is placed between the resistance & the fulcrum. Most limbs operate as 3rd class levers. The human forearm is an example as the fulcrum is the elbow, the effort is applied by the biceps and the load is in the hand such as a dumbbell.
First class levers:*
The fulcrum is in the middle like a seesaw. Nodding the head is an example.
"What is Vo2max?
The maximal amount of oxygen that an individual can use during intense exercise.
What is one of the main organ systems in the body?
The nervous system, which consists of a network of cells (neurons) that transmit signals providing communication within the body.
What are the 3 components that make up the human movement system?
The nervous, muscular and skeletal systems work together to create movement in the body.
Synergistic Dominance*
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
Autogenic Inhibitiation
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. Aka: Golgi tendon organ overrides the muscle spindle.
Static Stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of seconds
Dynamic resistance training & isometric training can reduce adenosine triphosphate (ATP) & phosphocreatine (PC) supplies in the body which is crucial for optimal performance. What can be adjusted to replenish these?
The rest periods between sets. * 20-30 sec, 50% recovery * 40 sec, 75% recovery * 60 sec, 85-90% recovery * 1-3 min, 100% recovery
Biomechanics*
The science dealing with internal & external forces acting on the body and the effects produced by these forces.
Describe plyometric stabilization exercises:
There is little joint motion as they are designed to establish optimal landing mechanics, postural alignment and reactive neuromuscular efficiency.
Describe plyometric strength exercises:
These exercises involve more dynamic, eccentric and concentric movements through a full ROM when compared to the stabilization exercises. These movements are not held but rather move from movement to movement.
What should I know about saturated fats?
They can raise bad cholesterol levels if consumed in high levels. You can find them in items such as meat, poultry, dairy & coconut oil.
Why would I choose to use stability balls in a workout?
They challenge the stability of the client & can also reinforce proper posture during squat movements.
What do calories tell us?
They let us know how much energy is in our food.
My client is overweight and is looking to lose weight. When it comes to calories consumed what should they do?
They must burn more calories than they consume.
Describe agility:
This is the ability to start, stop and change direction quickly while maintaining proper posture.
At what point in my workout should I use SMR (foam rolling)?
This is the first thing you should do, followed by the warm up.
What is undulating periodization?
This is when a client trains at various intensities during the course of a week, eliciting multiple adaptations once a certain level of fitness is achieved.
Describe the concentric phase:
This phase immediately follows the transition phase and involves a concentric contraction resulting in enhanced muscular performance. Much like releasing a stretched rubber band.
Describe the amortization phase:
This phase is the time between the end of the eccentric (loading) phase & the start of the concentric contraction (unloading) phase. This phase is also known as: the transition phase.
What is the rockport walk test and how is it performed?
This test is also designed to estimate a cardiovascular starting point. The starting point is then modified based on ability level. Once determined, refer to the Cardiorespiratory Fitness Training chapter of the text for specific programming strategies. Step one: First, record the client's weight. Next, have the client walk 1 mile, as fast as he or she can control, on a treadmill. Record the time it takes the client to complete the walk. Immediately record the client's heart rate (beats per minute) at the 1-mile mark. Use the formula on pg 131 to determine how your client did.
What is the purpose of the 3 minute step test and how is it performed?
This test is designed to estimate an individual's cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes. Step 1: Perform a 3-minute step test by having a client perform 96 steps per minute on a 12-inch step for a total of 3 minutes. It is important that the client performs the step test with the correct cadence. A metronome or simply stating out loud, "up, up, down, down" can help keep the client stepping at the correct pace. Step 2: Within 5 seconds of completing the exercise, the client's resting heart rate is measured for a period of 60 seconds and recorded as the recovery pulse. Step 3: Locate the recovery pulse number in the chart on pg 130. Step 4: Determine the appropriate starting program using the appropriate category: Very poor / Poor Zone 1 (65-75% HR max ) Below average Zone 1 (65-75% HR max ) Average / Above average Zone 2 (76-85% HR max ) Good Zone 2 (76-85% HR max ) Excellent Zone 3 (86-95% HR max ) Step 5: Determine the client's maximal heart rate by subtracting the client's age from the number 220 (220 - age). Then, take the maximal heart rate and multiply it by the following figures to determine the heart rate ranges for each zone. Zone 1: Maximal heart rate 0.65 Maximal heart rate 0.75 Zone 2: Maximal heart rate 0.76 Maximal heart rate 0.85 Zone 3: Maximal heart rate 0.86 Maximal heart rate 0.95
What's the cores objective?
To uniformly strengthen, stabilize, align, and move the trunk of the body. Especially the abdomen and muscles of the back
Flexion movements*
Toes up (dorsiflexion), Toes down (plantar flexion), knee bent (in a running motion), hip flexion-pelvic on femoral rotation (high knee), hip flexion-pelvic femoral rotation (bend at the waist), Spinal flex (arch back,bend over), elbow flex (curl), shoulder flex (lateral raise), cervical flex (lower head)
What factors should be considered when determining the training frequency of a client?
Training goals, age, general health, work capacity, nutritional status, ability to recover and lifestyle.
True or False: When core training my client should not proceed in difficulty until stability in both the lumbopelvic and intervertebral is achieved.
True: The client should only progresses through the program once mastery of the exercises in the previous level has been achieved while demonstrating intervertebral stability and lumbopelvic stability. For example, a client has appropriate intervertebral stability when able to maintain the drawing-in position when performing various exercises. The client has appropriate lumbopelvic stability when able to perform functional movement patterns (squats, lunges, step-ups, single-leg movements, pressing, pushing, etc.) without excessive spinal motion.
The muscles of the local stabilizers are made of what type of muscle fiber?
Type 1: Slow twitch muscle fibers with a high density of muscle spindles.
Gastrocnemius over/under active
Underactive when the feet turn out and Overactive when there is excessive lean
Gluteus Maximus
Underactive when the knees move inward, excessive forward lean and low back arches in the overhead squat assessment
"_________ is another method that can be used to establish exercise training intensity, and is now the preferred method according to the most recent position stand by the American College of Sports Medicine.
Vo2 Reserve (Vo2R) - the difference between resting and maximal or peak oxygen consumption.
What is the traditional gold standard measurement for cariorespiratory fitness?
Vo2max - the maximal volume of oxygen per kilogram body weight per minute.
____ is inversely related to intensity.
Volume
What are some some sample activities that could take place in ZONE 1?
Walking or jogging
Cardiorespiratory training should always be preceded by a ______________ and followed by a _______________.
Warm-Up, cool down
Each exercise training session should include the following phases:
Warm-up, conditioning and cool-down phase.
In clients who possess UPPER CROSS SYNDROME (rounded shoulder and/or forward head posture), what should fitness professionals watch closely for when clients use STEPPERS and TREADMILLS?
Watch for grasping of the handles (w/ an over supinated or overpronated hand position), which will cause elevated and protracted shoulders and a forward head.
Why do I need to know if they wear dress shoes often
Wearing shoes with a high heal puts the ankle complex in a plantarflexed position for extended periods which can lead to tighness in the gastrocnemius, sleus and chilles tendon causing postural imbalance.
What are the factors to be considered when assigning a client with a specific number of reps?
Work capacity, intensity of the exercise and the specific phase of training.
In balance power training can the leg being stood on by the client move?
Yes, in fact the movements will be dynamic as reactive joint stabilization is taking place.
"Self-Myofascial release (tidbit)
reduce trigger points (knots within muscles).The gentle pressure stimulates the GTO which relaxes the excited muscle spindles thus releasing the tension. Similar to a massage.