Personal Training Exam Pt. 2

fissure

-opening that allows blood vessels & nerves to pass -narrow, slit-like opening

*What do the training tempo markers signify?

In the tempo: a/b/c a=eccentric b=isometric c=concentric So, 4/2/1 means to move eccentrically for 4 seconds, hold for 2 seconds and perform a concentric contraction for 1 second.

During periods of starvation, amino acids are used to asssit in energy production, a term referred to as ---.

gluconeogenesis

Motor learning

motor control + practice/ experience = relative permanent changes in body's ability to produce skills

What is postural distortion pattern?

predictable patterns of dysfunction that develop when the HMS is misaligned and not functioning properly over time -muscle imbalance --> poor posture --> improper movement --> injury

What percentage of ATP and PC are replenished by the following rest intervals: 20-30 seconds 40 seconds 60 seconds 3 minutes

20-30 seconds - 50% 40 seconds - 75% 60 seconds - 86%-90% 3 minutes - 100%

What is the recommended percentage of dietary fat from daily total caloric intake?

20-35%

How long does NASM suggest the Static Self-myofascial release of the warm-up should last?

30 seconds for each muscle

How long does NASM suggest the Static stretching of the warm-up should last?

30 seconds for each muscle

What is one of the greatest contributions made by dietary complex carbohydrates that is also associated with a lower incidence of heart disease and certain types of cancer?

Fiber

Describe HR training zone 3

Purpose = build high end work capacity Intensity = 86-95%

Describe HR training zone 2

Purpose = increase aerobic and anaerobic endurance Intensity = 76-85%

Past injuries: shoulder injuries cause

altered neural control of rotator cuff causing instability of shoulder joint

what do vasodilators and calcium-channel blockers do to heart rate and blood pressure?

any effect on heart rate decrease blood pressure

Name the macronutrient responsible for acting as transport for vitamins A, D, E, and K.

Fats

if low back arches during single leg, and overhead squat assessments, what are the overactive muscles?

hip flexor erector spinae lattisimus dorsi

low back arch in pulling and pushing assessments are caused by what overactive muscles?

hip flexors erector spinae

Biotensegrity

how biological strutcural integrity may occur

relative flexibility

human movement systems way of finding the path of least resistance during movement

What other benefits can children and adolescents receive from resistance training?

improved motor skills improved body composition improved bone mineral density

Fibrilation

most common abnormal heart rhythm that causes sudden cardiac arrest

what do Bronchodilators do to heart rate and blood pressure?

no effect on either

which clients would you not perform the davies test on?

ones who lack shoulder stability

What does excess vitamin B6 cause?

permanent damage to sensory nerves

cell body

portion of the neuron that contains; nucleus, lysomes, mitochondria, and Golgi complex

What does normal breathing use?

primary respiratory muscles (diaphragm, external intercoastals)

The --- states that the body will particularly adapt to the demands placed on it.

principle of specificity

axial skeleton

skull, rib cage, and spinal column

capillaries

smallest blood vessels and the site of water and gas exchange between the blood and tissues

What is stabilization?

the body's ability to provide optimal dynamic joint support to maintain correct posture during all movements -requires high lvls muscular endurance -improved by training in controlled, unstable environments

How a human body responds and adjusts to stress is referred to as ---.

the general adaptation syndrome.

the cardiovascular system is made up of?

the heart, blood vessels, and blood

standing reach height

the highest point while standing that a client can reach too

respiratory system

the system for taking in oxygen and giving off carbon dioxide

When training in Phase 2: Strength level, what is the main goal ?

to enhance stabilization endurance while increasing prime mover strength

What is the goal of plyometric training?

decrease rxn time

What is proprioceptively enriched environment?

unstable YET controllable physical situation where exercises cause body to use internal balance/stabilization mechanisms Ex: stability ball dumbbell chest press or single leg squat vs bench press or barbell squat

commonly underactive/lengthened muscles associated with upper crossed syndrome

deep cervical flexors serratus anterior rhomboids mid-traps lower-traps teres minor infraspinatus

What exercise is considered a Chest-Stabilization Exercises?

- Ball Dumbbell Chest Press - Push-Up - Flat Dumbbell Chest Press - Barbell Bench Press

foramen

-opening that allows blood vessels & nerves to pass -round or oval opening through a bone

What is the recommended number of reps and sets for resistance training in Phase 4 Maximal Strength Training of the OPT Model?

1-5 reps, 4-6 sets

*Program Design

A purposeful system or plan put together to help an individual achieve a specific goal.

Motor Control

CNs integrates external sensory and previous experiences to produce motor response

Ligament

Connects bone to bone

Clients Who Possess a Rounded Shoulder and/or Forward Head Posture (Upper Crossed Syndrome)

During use of stationary bicycles, treadmills, and elliptical trainers, watch closely for rounding of shoulders forward and a protruding head.

--- refers to the weight and movements placed on the body.

Mechanical specificity

If a client's feet turn out during the overhead squat assessment, what muscles would be considered underactive?

Medial gastrocnemius Medial hamstring complex Gracilis Sartorius Popliteus

In the human body, the sternum is more --- than the shoulder.

Medial.

capillaries

Microscopic vessel through which exchanges take place between the blood and cells of the body

What phases of the OPT model utilize Vibration Training?

Most phases: 1, 2, 3, 5

cardiorespiratory system

a system of the body composed of the cardiovascular and respiratory systems

What is balance?

body in equilibrium and stationary -requires: optimal muscular balance, joint dynamics, neuromuscular efficiency by using visual ,vestibular, proprioceptive inputs

In the endocrine system, the _____ secretes hormones such as corticosteroids and catecholamines in response to stress.

a. adrenal gland

A lower crossed syndrome is characterized by:

a. an anterior tilt to the pelvis.

While performing cable rotation, in order to decrease stress to the low back, it is important to pivot the back leg into triple extension: hip extension, knee extension, and _____.

a. ankle plantarflexion

While attempting butt kick, a reactive stabilization exercise, an individual should avoid _____.

a. arching the lower back

Low-volume training with high intensity produces an:

a. increased rate of force production.

During glycolysis, in the presence of oxygen, pyruvate is converted into an important molecule in metabolism called ---.

acetyl coenzyme A

knee valgus shows an increase in what?

acl injuries

What does heavy breathing use?

additional use of secondary respiratory muscles (scalenes, pectoralis minor)

While performing the cable lift exercise, Hannah begins to experience difficulty and pain. In this case, what should the fitness professional ask her to do?

c. Regress to the resistance band lift

Identify the method used to estimate the amount of subcutaneous fat beneath the skin.

b. Skinfold measurement

What does excess vitamin D cause?

calcification of blood vessel s

cardiorespiratory system

cardiovascular and respiratory systems

pulmonary veins

carries oxygenated blood from the lungs to the left atrium

target cells

cells that have hormone-specific recpetors, ensuring that each hormone will communicate only with specific target cells

Target Cells

cells that have receptors for a particular hormone

What are three methods of assessing body fat percentage?

Underwater weighing, bioelectrical impedance, and skin-fold measurements

clavicle

collarbone

ligament

connects bone to bone

Osteoporosis

decrease in mass and density of what part of the body

biotensegtrity

examination of how biological structural integrity may occur

coccyx

fused rudimentary tailbone

Dendrite

gathers information and data; located in a neuron

low back arch in pulling and pushing assessments are caused by what underactive muscles?

intrinsic core stabilizers

patellar tendonitis

jumpers knee

radius

lateral forearm bone

Golgi tendon Organs

receptors sensitive to change and rate of tension in muscles

Joint receptors

respond to pressure, acceleration and deceleration of a joint

Osteoblasts

responsible for bone formation

efferent neurons

send messages to the muscles to contract

The primary responsibilities of the mechanoreceptors

sensing distortion in body tissues

posterior tibialis tendonitis

shin splints

biceps tendonitis

shoulder pain

Tensegrity

skeletal structure in which compression and tension are used to give a structure its form

Describe Davis's law.

soft tissue models along the lines of stress

Structural efficiency

structural alignment of musculoskeletal system to maintain balance

What is synergistic dominance?

synergists take over function for a weak or inhibited prime mover

aortic valve

valve situated between the left ventricle and the aorta

AV valves

valves that allow for popper blood flow from the atria to the ventricles

arteries

vessels that transport blood away from the heart

veins

vessels transporting blood from the capillaries toward the heart

What is the recommended exercise selection for resistance training in the Power phase of the OPT model?

1 strength exercise superset with 1 power exercise

What effect do Bronchodilators have on a client's Blood pressure and Heart Rate?

No effect Heart Rate No effect Blood pressure

Cell Body

Portion of the neuron that contains the nucleus, lyosomes, mitochondria and Golgi complex contains the nucleus

The tarsals of the feet are what type of bone?

Short

Which of the following is true of the Valsalva maneuver?

b. It refers to the maneuver in which a person attempts to exhale forcibly through closed glottis.

SA node

located in right atrium . initials electrical impulses that determine heart rate

Describe joint receptors

located in/around joint capsule -signal extreme joint positions

respiratory system

lunges and respiratory passages

Gland

organ that secretes hormones in to the bloodstream to regulate mood, growth, development, tissue function and matabolism

What OPT phases would likely use body weight training?

phase 1 and 2

What phases ideal for bosu balls?

phase 1, 2, 5

Motor Development

change in motor skill behavior over time

What are the general protein recommendations for: 1) sedentary adults 2) strength athletes 3) endurance athletes

1) 0.8g (0.4 g/lb) 2) 1.2-1.7 g (0.5-0.8g/lb) 3) 1.2-1.4 g (0.5-0.6 g/lb)

Vertical Loading

alternating body parts trained from set to set. Going through several body parts for one set and then doing it again. Start from upper extremity to lower extremity. NASM OPT model uses this.

What is muscular hypertrophy?

enlargement of skeletal muscle fibers (bc increase in myofibril proteins or myofilaments) -achieved through low to intermediate rep range w/ progressively higher loads

Synergists

muscles that assist prime movers

when preforming static postural assessments you should have clients remove _______

shoes and socks

altered reciprocal inhibition

short/tight muscle or myofascial adhesions in the muscle can cause decrease in neural drive and functional antagonists. synergistic dominance takes place.

What is dynamic balance?

to move and change directions under varying conditions without falling

Osteoclasts

type of cell that removes old bone tissue

Identify the term that refers to the amount of blood pumped out of the heart with each contraction. a. Radial pulse b. Heart rate c. Cardiac output d. Stroke volume

d. Stroke volume

In order to develop maximal strength or power, training will require _____.

d. a series of exercises, one after the other, with minimal rest periods in between.

When determining a client's heart rate for zone 1, which equation would you use?

(220 - Clients age) x (65% and 75%)

True or False: Improvements in strength and performance after a resistance training program in youth appear to be owing to muscular hypertrophy.

False. The improvements appear to be owing to neural adaptation.

What is the role of testosterone?

Growth and repair of tissue -raised lvls indicate anabolic (tissue building) training

The term that refers to the rate at which carbohydrates raise blood sugar

Gylcemic Index

What level of core training is the marching exercise best suited for?

Core-Stabilization

Name the structures that make up the lumbo-pelvic-hip complex (LPHC).

Lumbar spine, pelvic girdle, abdomen, and hip joint

Horizontal abduction involves the movement of the arm or thigh in the transverse plane from an --- position to a lateral position.

Medial.

Diabetes type 1?

Pancreas doesn't produce insulin

What zone would a client start in if they had an poor score on the YMCA step test?

Very poor / Poor Zone one (65-75% HR

_____ is the preferred method to measure maximal oxygen consumption.

b. The submaximal exercise test

What is the effect of beta-blockers on the heart?

b. They decrease the heart rate.

Which of the following should be ensured when training a client who is a beginner?

b. They should be given moderate-intensity activities.

arthokinematics

motions of the joints

Which of the following is considered a subjective assessment?

c. Lifestyle

zygomatic bone

cheekbone

hormones

chemical messengers that enter the blood stream to attach to target tissues and target organs

What is a sarcomere?

functional unit of muscle

Neuron

functional unit of the nervous system

Sesamoid Bones

small bones that are within tendons close to the joints. Resemble sesame seeds.

Dynamic postural assessments include:

squatting, pushing, pulling, and balancing

Neuron

the functional unit of the nervous system.

Stroke Volume X Heart Rate = Cardiac Output

what is the equation for cardiac output?

synergistic dominance

when synergists take over function for a weak on inhibited prime movers

*BOSU Balls - What does "BOSU" stand for?

"Both Sides UP"

What does Phase 1: Stabilization Endurance Training focus on?

-Increasing stability -Increasing muscular endurance -Increasing neuromuscular efficiency of the core -Improving intermuscular and intramuscular coordination (In short, Phase 1 was designed to create optimal levels of stabilization, strength, and postural control.

osteoblasts

-cells that build bone tissue -used in bone repair/remodeling

What is the role of growth hormone?

-growth/development during childhood up until puberty -increases development of bone, muscles, protein synthesis -increases fat burning -strengthens immune

What are the training strategies for maximum strength training?

-high loads, low repetition (1-5) -longer rest breaks

What are the training strategies for the hypertrophy training?

-high volume, moderate to high loads -moderate or low repetitions (6-12)

What are the characteristics of hypertrophy training (phase 3) of OPT?

-maximal muscle growth -high volume w/ minimal rest periods

What are the 4 P's of marketing?

1) product 2) price 3) place 4) promotion (push or pull)

How to progress or regress the different OPT phases in systematic fashion?

1) stabilization phase = +/- proprioception 2) strength phase = +/- volume or load 3) power phase = +/- speed or load

How long does NASM suggest the Active-isolated stretching of theStrength Level Client should last?

1-2 seconds, 5-10 reps for each muscle

during static postural assessments, what are the 5 kinetic check points you should check?

1. foot and ankle 2. knee 3. LPHC 4. shoulders 5. head and cervical spine

The recommended reps and sets for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.

12-20 reps, 1-3 sets

3 Stages to Response to Stress

Alarm reaction, resistance development, exhaustion

What phases can utilize a Cable Machine?

All phases

In a client with lower crossed syndrome, muscles are shorten?

Gastrocnemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector spinae

If a client's knees moves inward during the overhead squat assessment, what muscles would be considered underactive?

Gluteus medius/maximus Vastus medialis oblique (VMO)

What are the probable underactive muscles when a client's knees move inward during an Overhead Squat Assessment?

Gluteus medius/maximus, vastus medialis oblique

Hannah struggles with obesity. To manage her obesity, she hires a personal trainer. However, Hannah appears unenthusiastic about the training program even after her trainers continuous efforts to mutate her. Her trainer decides to motivate her using a different approach and refers her to a group fitness instructor. Which of the following is likely a reason for this referral?

Hannah is likely to benefit from additional group training programs specifically for obese clients.

The resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part.

Horizontal loading

Medicine balls, which date back 3000 years ago to the Ancient Greeks and Egyptians, were known also at one of the "Four Horsemen of Fitness." What are the other three?

Indian club Dumbbell Wand

Human Movement System

Kinetic Chain 3 Systems: Nervous System Muscular System Skeletal System

General Adaptation Syndrome

Kinetic chains ability to adapt to stresses on it.

*Maximal Strength Training (Phase 4) Summary

Know all of the acute variables and tempo for core.

*Stabilization Endurance Training (Phase 1) Summary

Know all of the resistance training acute variables and the tempo for core.

During an Overhead Squat assessment, what are the probable underactive muscles if a client's feet turn out?

Medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus

Chemical messengers that transmit electrical impulses from the nerve to the muscle

Neurotransmitters

Axial Skeleton

Portion of the skeletal system that consists of the skull, rib cage, and vertebral column

What are four psychological benefits of exercise?

Promotes positive mood, reduces stress, improves sleep, reduces depression and anxiety

Characterized by flat feet and adducted and internally rotated knees?

Pronation distortion syndrome

Shoulder Exercises Strength

Seated Dumbbell Shoulder Press Seated Shoulder Press Machine

Biceps Exercises Strength

Seated Two Arm Dumbbell Curl Biceps Curl Machine

When performing a peripheral heart action workout for strength, immediately after a barbell squat, which exercise would you perform?

Seated row

Name five balance-stabilization exercises.

Single-leg Balance, Single-leg Balance Reach, Single-leg Hip Internal and External Rotation, Single-leg Lift and Chop, Single-leg Throw and Catch

Name five balance-strength exercises.

Single-leg Squat, Single-leg Squat Touchdown, Single-leg Romanian Deadlift, Step-up to Balance, Multiplanar Lunge to Balance

A routine that trains different body parts on separate days is an example of which type of resistance-training system?

Split-routine

Suggested warm up activities for stabilization clients, strength clients, power clients

Stabilization clients: self myofascial release (30s/ muscle), static stretching (30s, muscle), cardio (5-10 mins) Strength clients: self myofascial release (30s/muscle), active isolated stretching (1-2 s, 5-10 reps/muscle), cardio (5-10 mins) Power clients: self myofascial release (30s/muscle) and dynamic stretching (10 reps/side)

Name the four nutrients that have the greatest potential for excess dosage in dietary supplements.

Vitamin A, Vitamin D, Iron, Zinc

relaxin

a hormone produced during pregnancy that loosens and softens ligaments **why you shouldnt perform explosive movements

Viscoelastic

a material which exhibits viscous and elastic qualities like honey, thick

the atria function

collect blood vessels at the top of the heart

What is the goal of power training?

develop speed and power

muscle below the heart

diaphragm

during static postural assessments, when checking the LPHC, a posterior tilt is lumbar ___________, and the client can easily rotate the pelvis ____________

flexion forward

repetitive lack of motionq

frequent immobility which holds potential for injury

if low back arches (anterior pelvic tilt) during single leg, and overhead squat assessments, what are the underactive muscles?

gluteus maximus hamstrings intrinsic core stabilizers (abs.. etc) VMO

what causes knee valgus?

lengthened/underactive gluteus medius

suboptimal positioning

less then optimal body positioning that can lead to poor motor patterns and can lead to abnormal stress and pattern overload

interneurons

located in spinal cord and brain; receives afferent neurons and sends them back to efferent neurons

AV node

located in wall of right atrium, receives impulses from the SA node and directs them to the walls of the ventricles

In order to develop strength or power, training will require ---.

longer rest periods

What is deconditioned?

lost physical fitness (muscle imbalances, decreased flexibility, lack of core/joint stability)

Deep longitudinal subsystem

lower body muscles working to create a contracting tension to absorb and control ground reaction forces during gait

shark skill test measures

lower extremity agility and neuromuscular control

Objective Information

measurable data regarding a clients physical state such as body composition, movement assessments and cardiorespiratory ability

motor behavior

motor response to internal and external environmental stimulus

gland

organ that secrets hormones into the bloodstream to regulate a variety of bodily functions; mood, growth, development, tissue function, or metabolism

plantar fasciitis

pain in heel and bottom of foot

The middle and lower trapezius and rhomboidsis (synergists) is responsible for concentrically accelerating movements?

perform downward rotation of the scapulae

Ventilatory threshold

point during graded exercise where ventilation increases disproportionately to oxygen uptake (going from aerobic to anaerobic)

Motor Learning

repeated practice of motor control processes, which lead to a change in the ability to produce complex movements

length-tension relationship

resting length of the muscle and the tension the muscle can produce at the resting length

Muscle spindles

sensory receptors sensitive to change in length of the muscle and the rate of that change

_____________ muscles tend to be hyperactive _____________ muscles tend to be inhibited

shortened lengthened

When asking pre-assesment questions, what can be a side effect from extended periods of sitting?

tight hip flexors

head protrusion during a pulling assessment is caused by tightness in what?

tight sterncleidomastoid

asking about leisure time or recreation is done why?

to understand what physical activites are done outside of work.

Th spilt-routine system used in resistance training involves:

training different body parts on separate days.

What are disaccharides?

two sugar units -sucrose lactose maltose

What type of muscle is being trained during stabilization training?

type 1 slow twitch muscle fibers -slow contracting -low tension output -resistance to fatigue

What type of muscle is being trained during strength training?

type 2 muscle fibers -quick contracting -high tension output -prone to fatigue

stretching calves, hip flexors, lattisimus dorsi, pecs, glutes, intrinsic core stabilizers, and scapular stabilizers does what?

universally helps functionality gains

What leads to increased activation of the local and global stabilization?

unstable environment

What does the appendicular skeleton consist of

upper and lower extremities

meatus

-opening that allows blood vessels & nerves to pass -canal-like passageway

What are the terms given to the annual plan, monthly plan and weekly plan?

Annual plan - Macrocycle Monthly plan - Mesocycle (1-3 months in length) Weekly plan - Microcycle

Arthritis

Chronic inflammation of the joints.

What zone would a client start in if they had an good average score on the YMCA step test?

Good Zone two (76-85% HR max )

5 roles of the skeletal system

Movement Protection Blood Production Mineral Storage

The sum of the processes by which an animal or plant takes in and uses food substances.

Nutrition

The fitness professional ask the client, "Why do you want to lose weight?" This is an example of which of the following kinds of question?

Open-ended

What is the neutral spine?

Optimal arrangement of curves (which has the least amount of load)

How is POWER defined mathematically?

P = F X V Power is force multiplied by velocity

What assessments are key to designing a program for older adults?

PAR-Q Movements Assessments (overhead squat, sitting and standing from a seated position, or a single-leg stance) Senior Fitness Test (details can be found on the internet) Flexibility assessment

Which of the following professions requires a doctorate for entry?

Physical therapist.

Motor output

Response to stimuli that activates movement in organs and muscles

In a client with upper crossed syndrome, muscles are shortened?

Scalenes Upper trapezius Levator scapulae Sternocleidomastoid Latissimus dorsi Teres major Subscapularis Pectoralis major/minor

A Stability ball push-up is an example of which level of training in the NASM OPT model?

Stabilization

Stroke volume

The amount of blood ejected from the heart in one contraction.

LEFT test measures

measures agility, acceleration, deceleration, and neuromuscular control

Lateral subsystem

subsystem consists of force-couple relationships that primarily control the pelvis, and femur in the frontal plane during single-leg functional movements such as gait, lunges, or stair climbing

How to find Vo2 reserve?

target Vo2R = [(Vo2max-Vo2rest) x intensity desired ] + Vo2rest

heart rate

the rate at which the heart pumps. measure in beats per minute

It is critical that the core training program is designed to achieve these three functional outcomes in the right order.

1. Intervertebral stability, 2. Lumbo-pelvic stability, 3. Movement efficiency

What is the protein requirement for 1 lb of muscle?

100g protein

For one cycle of a cross bridge, how many ATPs are needed?

2

The fluid loss of even _____ percent will adversely affect circulatory functions and decrease performance levels.

2

how do you preform LEFT test?

2 cones, 10 yards apart client starts at first cone, and goes between cones in the following sequence: sprint side shuffle side shuffle caricoa caricoa sprint

Compound Sets

2 exercises for antagonistic muscles in rapid succession. e.g., biceps-triceps

How long does PTs have to make good first impression?

20s

The lowest risk for disease lies within a BMI range of

22 to 24.9

How to find peak max HR?

220-age

The daily recommended intake of fiber for women.

25 g

cardiac output at maximal exercise

26L/min

How many calories are contained in 1 pound of body fat?

3500

how do you perform standing board jump?

2ft take off and landing points client jumps as far as possible landing on both feet without falling backwards record length jumped

during what trimesters do you need to start modifying assessments for pregnant women?

2nd and 3rd trimester

Tri-Sets

3 exercises for the same muscle group in rapid succesion.

The number of liters of water recommended for the average sedentary male?

3 liters

How long does pressure need to be held on the tender spot while using self-myofascial release?

30 Seconds minimum

The recommended intensity level for resistance training in the Stabilization Endurance phase of the OPT model.

50-70%

What is the most appropriate heart rate percentage range and Activities for a client just starting into zone 1?

65-75% Walking or jogging

What is the typical resting heart rate?

70-80 BPM

How to calculate BMI?

703 (weight in lbs/height^2 in inches)

What is the breakdown of skeletal muscle?

72% water, 22% protein, 6% fat, glycogen, and minerals

What is the most appropriate heart rate percentage range and Activities for a client just starting into zone 2?

76-85% Group exercise classes, spinning

There are --- essential amino acids in the body.

8

What is the duration of the post-workout window of opportunity for carbohydrate and protein ingestion?

90 minutes

What is the YMCA 3 minute step test?

96 steps/min on a 12 in step -measure HR afterwards for 60s, compare to chart

What is the recommended amount of carbohydrate to be ingested within 30 minutes of exercise in order to maximize recovery?

A: 1.5 g/kg

Is designed to improve the extensibility of so tissue and increase neuromuscular efficiency by using reciprocal inhibition

Active flexibility

--- are the fundamental components of designing a training program that determines the amount of stress placed on the body and what adaptations the body will incur.

Acute variables

scaption

Abduction and adduction in scapula is known as

A movement in the frontal plane away from the midline of the body is called?

Abduction.

Stability

Ability of the body to maintain postural equilibrium and support joints during movement

Integrative function of the nervous system

Ability of the nervous system to analyze and interpret sensory information

_____is defined as the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements. a. Intussusception b. Proprioception c. Apperception d. Equilibrioception

B. Proprioception

A multiplanar Hop with Stabilization is categorized as an exercise in which ?

BALANCEPOWER EXERCISE

The process created to produce internalized experiences to support or enhance exercise participation.

Exercise imagery

Hormones

Chemical messengers, mostly those manufactured by the endocrine glands, that are produced in one tissue and affect another

A substance that completes or makes an addition to daily dietary intake.

Dietary supplement

The Rockport Walk Rest is used to determine which of the following?

Estimated oxygen consumption

How often does a NASM CPT need to renew their credentials?

Every 2 years

Name the condition in which delaminated protein is stored as fat.

Excess protein intake

Which of the following should be listed first on a fitness professionals resume?

Education

All buying decisions are based on which of the following?

Emotion

Chronic Obstructive Lung Disease

The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production.

Maximal oxygen consumption (VO2max)

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

What usually happens after a 90 minutes exercise?

The majority of muscle glycogen stores are depleted.

What provides dynamic stabilization in all planes of movement of the core during functional activities

The movement system

Capillaries

The smallest blood vessels where water and gas exchange between the blood and tissues

*Rest interval

The time taken to recuperate between sets.

Motor Developement

The change in motor skill behavior over time throughout the lifespan.

A barrier to establishing rapport is___________.

a. Being disinterested.

Viscoelastic

ability to stretch linearly

tendon

attaches muscle to bone

What is the estimated average requirement?(EAR)?

avg daily nutrient intake lvl estimated to meet requirement of half the healthy individuals who are in a particular life stage and gender group

What is the recommended dietary allowance (RDA)?

avg daily nutrient intake to meet nearly all (97-98%) of healthy individuals

According to the Optimum Performance Training (OPT) model, which of the following corresponds to the first phase of training?

c. Stabilization endurance training

Which of the following statements is true of the body mass index (BMI)?

c. The risk of chronic disease increases in proportion to the rise in BMI in both adults and adolescents.

Large-scale facilities typically have ___________

d. Multiple locations

Which system is responsible for generating the internal tension that manipulates the bones of the body to produce movements?

d. Muscular system

Which of the following is part of the objective information collected in a fitness assessment?

d. Physiological measurements

When foam-rolling the hip flexor, which of the following actions is most likely to increase compression into the low back?

d. Placing the hips on the ground

Identify a feature of the exercises in the power level of reactive training.

d. They help improve neuromuscular efficiency.

The rotator cuff musculature (stabilizers) is responsible for concentrically accelerating movements?

dynamically stabilize the glenohumeral (shoulder) joint throughout the motion

lateral subsystem

frontal plane and pelvofemoral stability

fibrotic adhesions

knots

Stabilizers

minimize unwanted movement during an exercise

What Phases of OPT work best with Kettlebells?

1, 2, 5

tibia

shinbone

Axon

transmits nerve impulses to other neurons or effector sites

What is the recommended rest period between pairs in Phase 5 Power Training of the OPT model (in reference to resistance training).

1-2 minutes

*Phase 5: Power (Summary)

Know all the resistance training acute variables and tempo for core.

What are the kinds of joints?

-Nonsynovial (no joint cavity/fibrous connective tissue, little or no movement) such as sutures, pubic bones -Synovial (80% of joints) = produces synovial fluid, has joint cavity/fibrous connective tissue

trochanter

-projection that is a site of muscle & ligament attachment - very large, blunt, irregularly shaped process. (The only examples are on the femur.)

epiphyseal plate

-the area where bone growth happens

Physical activity accounts for approximately what percent of TEE?

20%

Arteriosclerosis

A general term that refers to hardening (and loss of elasticity) of arteries. This is often the natural result of aging.

*Sets

A group of consecutive repetitions.

estrogen

A hormone produced in the ovaries

What are the two semi-essential amino acids?

Arginine and histidine

aorta

Artery that carries blood from left ventricle to the rest of the body

What do synergists do? What are the associated muscles with exercises?

Assist prime mover ex: -hip extension (hamstring complex/erector spinae) -chest press (anterior deltoid/triceps) -overhead press (triceps) -row (posterior deltoid/biceps) -squat (hamstring complex)

arterioles

Blood vessels that are smaller branches off of arteries.

Why should diabetics be extra careful with their insulin levels when they exercise?

Because exercising increases the rate at which cells use glucose.

Why do youth tolerate (low intensity) endurance activities well?

Because they have high peak oxygen uptake levels.

Why do children not tolerate exercise in hot humid environments well?

Because they have higher submaximal oxygen demands and a lower absolute sweating rate (when compared to adults).

Name the class of medication that decreases heart rate and blood pressure

Beta-Blockers

Skeletal System

Body Framework, Vital organ protection, Blood protection, Synovial joints

Posture

Body alignment and function of the kinetic chain

Resistance Development

Body increases its functional capacity to adapt to stressor.

*What are the common uses of Bodyweight Training?

Body weight exercises are often used for core, balance, and plyometric training

Pelvo-ocular reflex

Body's effort to re-align the eyes when the head protrudes forward during movement

Appedicular Skeleton

Bones of the upper and lower extremities (arms and legs)

Atherosclerosis

Buildup of fatty plaques in arteries that leads to narrowing and reduced blood flow. this is the result of bad lifestyle choices.

How does one progress Free Weight (Barbells and Dumbbells) exercises?

By increasing demands on core stability and proprioception - progressing from bilateral to unilateral movements (see illustration).

What is the primary way a stabilization exercise is progressed?

By increasing the proprioceptive demands of the exercises.

What is one way to measure work output during exercise?

By measuring oxygen consumption

What part of the vertebral column is best known as the tailbone?

Coccyx (cok-six)

Name the process in which amino acids are used in energy production. It occurs when the body is in a negative energy balance.

Gluconeogenesis

What are carbohydrates eventually broken down into in the human body?

Glucose.

What breaks down starches into simple sugars?

Enzymes

What is the layer of connective tissue underneath the fascia that surrounds the muscle?

Epimysium

During anaerobic exercise what supplies most of the energy?

Fat

The type of support that deals with the tangible and practical factors necessary to help a person adhere to exercise or achieve exercise goals.

Instrumental support

Name the most frequent reason given for not exercising.

Lack of Time

Which of the following types of facilities will likely have applications submitted through an online portal?

Large fitness facilities.

Leg Exercises Strength

Leg Press Barbell Squat

What is the primary limiting factor for a patient with PAD?

Leg pain

Considered subjective information?

Lifestyle questions Occupation Medical and Personal Information

What should be the training priority for obese clients?

Long-term aerobic endurance activities should be the priority, even though they will likely be doing resistance training as well. Circuit training is a great option.

What determines motor behavior?

Motor control = integrated internal/external sensory info with previous experiences to generate a motor response Motor learning = utilization of motor control through practice and experience (based on feedback) -Internal feedback =sensory info used by body to reactively monitor movement and environment -External feedback =info provided by an external source, such as a trainer or mirror to supplement internal feedback Motor development = change in motor behavior over time, throughout a lifespan

Motor behavior

Motor response to internal and external environmental stimuli

What are open-chained exercises?

Movements in which the distal extremities (hands or feet) are not in a fixed position and the force applies by the body is great enough to overcome the resistance (such as barbells or dumbbells). Examples: bench press, lat pulldown, and the machine leg extension.

Following exercises is the best example of a stabilization level exercise?

Multiplanar step-up to balance, curl, to overhead press

Multiple Set

Multiple sets for each exercise for novice and advanced clients

Force-couple relationship

Muscle groups moving together to produce movement around a joint

Stabilization System

Muscles with the primary function of joint stabilization Core Stabilizes the spine

The Sutures of the skull are non-synovial or synovial joints?

Non-synovial simply because it means they have no joint cavity , fibrous connective tissue or cartilage in the uniting structure. This type of joint exhibits little to no movement

Considered Objective Information

Physiologic assessments Body composition testing Cardiorespiratory assessments Static and dynamic postural assessments Performance assessments

Antantoaxial joint

Pivot joints allow movement in predominantly one plane of motion

What type of exercise is a single-leg power step-up categorized as?

Plyometric-power

Describe HR training zone 1

Purpose = build aerobic base/aid in recovery Intensity = 65-75%

Physiologic and Training Consideration for Seniors (Read Summary)

Resistance Training For Seniors

Increased functional capacity to adapt to stressor such as increasing motor unit recruitment

Resistance development

--- occurs when the shoulder blades move toward the midline.

Scapular retraction.

Back Exercises Strength

Seated Cable Row Seated Lat Pull Down

The following is the best example of zone 3 cardio?

Sprinting

Leg Exercises Power

Squat Jump Tuck Jump

Name three disaccharides.

Sucrose, lactose, and maltose

What type of joint is named as such because it has a joint cavity?

Synovial

What are examples of strength exercises?

Total body = lunge to two arm dumbell press; squat, curl, to two arm press Chest = flat dumbbell chest press; barbell bench press Back = seated cable row; seated lat pulldown Shoulder = seated dumbbell shoulder press; seated shoulder press machine Biceps = seated two arm dumbbell biceps curl; biceps curl machine Triceps = cable pushdown; supine bench barbell triceps extension Legs = leg press; barbell squat

What training concerns are important to know for diabetic clients?

While for the most part they can train like any healthy person who is unconditioned, the personal trainer should: 1. avoid any exercise (including walking) that could cause foot microtrauma. Use low-impact exercise activities. Avoid plyometric training. 2. be careful about advising on carbohydrate intake or insulin use 3. Daily exercise is recommended to create more stable glucose management and maximal caloric expenditure. 4. SMR may be counter indicated, especially if the client has peripheral neuropathy.

What is the recommended repetition tempo for resistance training in Phase 5 of the OPT model?

X/X/X (as fast as can be controlled)

What happens in the presence of higher fat levels?

body decreases glycogen synthesis --> chronically elevated levels of blood sugar

Miguel is a 20-year-old client with a desired training intensity of 50% of his maximal heart rate. He has a resting heart rate of 35 bpm. Calculate Miguel's target heart rate.

a. 118 beats per minute

_____ is caused by a tight agonist muscle decreasing the neural drive to its functional antagonist. a. Altered reciprocal inhibition b. Synergistic dominance c. Autogenic inhibition d. Arthrokinetic dysfunction

a. Altered reciprocal inhibition

_____ is produced primarily in the ovaries in the female and gives rise to female secondary sexual characteristics

a. Estrogen

The Durnin-Womersley percent body fat test includes the __________ as a site for testing.

a. Iliac crest

_____ refers to a position on the same side of the body.

a. Ipsilateral

Which of the following is a benefit of performing self-myofascial release after a workout?

a. It helps speed up the recovery.

What is blood pressure (BP)?

a. It is the pressure of the circulating blood against the walls of the blood vessels.

Which is the preferred pulse point to record a person's heart rate?

a. Radial artery

Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise?

a. Seated cable row exercise

Which of the following is true of stage III of a stage training exercise program?

a. The warm-up phase for clients with a heart rate between 65 percent and 75 percent is about 10 minutes.

The primary role of the _____ is to ensure proper cellular function. a. respiratory system b. immune system c. integumentary system d. endocrine system

b. immune system

High-volume training with low intensity produces an:

b. increased metabolic rate.

A _____ is the functional unit of the nervous system that merges collectively to form nerves. a. tendon b. neuron c. vein d. cartilage

b. neuron

Ice skating is an example of a _____.

b. reactive-power exercise

Credibility can be obtained by ___________.

c. Being a role model

Which of the following consists of the first seven vertebrae starting at the top of the spinal column and provides support and motion for the head? a. Thoracic vertebrae b. Lumbar vertebrae c. Cervical vertebrae d. Sacral vertebrae

c. Cervical vertebrae

Why should fitness professionals set a session plan before beginning training sessions for clients?

c. It helps fitness professionals keep track of a client when they have several clients.

A new client tells the personal trainer that although he exercises occasionally, he is now ready to try a different approach to become a regular exerciser. This an example of which section of the Stages of Change model?

c. Preparation

Identify the purpose of stretch-shortening cycles.

c. To produce the necessary force to change the direction of an object's center of mass efficiently

In which of the following cases should the medicine ball rotation chest pass be avoided?

c. When the client has potential back problems

Multiplanar step-up to balance is an example of a _____.

c. balance-strength exercise

Anterior oblique subsystem (AOS)

creates stability from the trunk thru the pelvic floor and the hips. (connects core to opposite legs)

Proprioception

cumulative sensory input to the CNS from all the mechanoreceptors that sense body position and limb movement our sense of body position Located in the skeletal muscle, joint capsules, and tendons and provide information about body positioning.

proprioception

cumulative sensory of mechanoreceptors that sense body position and limb movements.

Axon

cylindrical projection from the cell body that transmits nerve impulses to other neurons or effector sites Long fiber that carries impulses away from the cell body of a neuron

A squat jump with stabilization exercise requires a client to hold the landing position for about _____.

d. 3-5 seconds

How long does pressure need to be held on the tender spot while using self-myofascial release?

d. 30 seconds minimum

Which of the following is a similarity between association and dissociation strategies during exercise?

d. Both allow clients to shift their focus during exercise.

Which of the following muscles does the single-leg balance engage?

d. Gluteus Maximus

_____ is the movement of the arm or thigh in the transverse plane from a lateral position to an anterior position when the joint is in an anteriorly flexed position.

d. Horizontal adduction

repetitive stress injury

injury due to pattern overload

Identify a goal of Maximum Strength Training.

d. To improve peak force

Which of the following constitutes the local stabilization system?

d. Type I muscle fibers

What are the different kinds of support?

instrumental, emotional, informational, companionship

the ventricles function

pump blood through the body

during static postural assessments, when checking the knees, where should they be aligned with the feet

w/ second and third toes of feet

Summary Chart of OPT Model

.

The Progression Continuum

.

Adductor Brevis

...

Adductor Longus

...

Adductor Magnus - Posterior Fibers

...

Biceps Femoris - Long Head

...

Biceps Femoris - Short Head

...

Brachialis

...

Brachioradialis

...

Gastrocnemius

...

Gluteus Minimus

...

Gracilis

...

Levator Scapulae

...

Longus Capitis

...

Longus Coli

...

Pectineus

...

Scalenes

...

Semimembranosus

...

Semitendinosus

...

Sternocleidomastoids

...

Supraspinatus

...

Tensor Fascia Latae (Including the Iliotibial Band)

...

Triceps Brachii

...

Vastus Intermedius

...

Vastus Lateralis

...

Vastus Medialis

...

What are mesocycles?

1-3 month training periods

The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model.

0-60 seconds

knee valgus and what it indicates

"knock knees" when knees turn inward indicates: decreased hip abductor decreased external rotation strength restricted ankle dorsiflexion increased hip adductor activity

How are bones constantly renewed?

"remodeling" process = follows lines of stress placed on the bone (bad leads to more bad) -broken down/removed by OSTEOCLASTS -new bone by OSTEOBLASTS

What exercise is considered a Leg-Stabilization Exercises?

- Ball Squat - Multiplanar Step-Up to Balance

What exercise is considered a total-body Stabilization Exercises?

- Ball Squat, Curl to Press - Multiplanar Step-Up Balance, Curl, to Overhead Press

What exercise is considered a Triceps-Strength Exercises?

- Cable Pushdown - Supine Bench Barbell Triceps Extension

What exercise is considered a Shoulder-Power Exercises?

- Front Medicine Ball Oblique Throw - Overhead Medicine Ball Throw

What exercise is considered a Leg-Strength Exercises?

- Leg Press (Hip Sled) - Barbell Squat

What exercise is considered a Back-Power Exercises?

- Medicine Ball Pullover Throw - Soccer Throw

What exercise is considered a Back-Strength Exercises?

- Seated Cable Row - Seated Lat Pulldown

What exercise is considered a Shoulder-Strength Exercises?

- Seated Dumbbell Shoulder Press - Seated Shoulder Press Machine

What exercise is considered a Biceps-Strength Exercises?

- Seated Two-Arm Dumbbell Biceps Curl - Biceps Curl Machine

What exercise is considered a Biceps-Stabilization Exercises?

- Single-Leg Dumbbell Curl - Single-Leg Barbell Curl

What exercise is considered a Shoulder-Stabilization Exercises?

- Single-Leg Dumbbell Scaption - Seated Stability Ball Military Press

Balance-Stabilization Exercises

- Single-leg balance - Single-leg balance reach - Single-leg hip internal and external rotation - Single-leg lift and chop - Single-leg throw and catch

What are movements in the transverse plane? (rotational/diagonal movements)

-Internal rotation = joint rotation toward midline -External rotation = joint rotation away from midline -Horizontal abduction = movement from anterior position to lateral position -Horizontal adduction = movement from lateral position to anterior position Ex: cable trunk rotations, dumbbell chest fly, throwing ball/Frisbee, golfing

What to consider about arthritis?

-arthritis =inflammatory condition of joints -osteoarthrisis =degenerative cartilage -rheumatoid arthritis = degenerative joint Recommendations: -need to change exercise if pain last > 1 hr -avoid high intensity or high repetition -low volume circuit program or multiple session format is best -be aware that steroids increase fracture risk -these individuals have decreased strength/proprioception, decreased ability to balance while standing, loss of knee extensor strength

At what point do you refer someone to their physician concerning their blood pressure?

-between 120/80 and 139/89 they should be monitored and referred to their physician if the prehypertensive state is accompanied by any other symptoms of heart disease. -above 140/90 - refer to physician for further evaluation

What to consider about coronary heart disease?

-caused by atherosclerosis -treatment = aggressive multidisciplinary lifestyle intervention Recommendations: -stay in upper safe limit exercise (HR) -monitor own heart rate -use rate of perceived exertion (0-11)/talk test to measure intensity -aerobic low intensity exercise recommended -need to be exercising for 3 months before starting resistance training -use circuit or PHA training system

Describe myofibrils

-contain myofilaments such as actin (thin) and myosin (thick) -actin/myosin form repeating sections separated by Z lines (each section is a sarcomere)

groove

-depression that allows blood vessels & nerves to pass -furrow

What to consider about seniors exercising?

-higher BP -arteriosclerosis (normal), atherosclerosis (self caused), peripheral vascular diseases BP considerations: -prehypertensive = 120/80 to 139/89 -at risk = 140/90+ Recommendations: -self myofascial release and static stretching -stage 1 and 2 cardio -stabilization training -pick exercises not prone to falls or foot problems -30-60 mins/day or 8-10 min bursts -progress to free sitting or standing exercises when possible

What are the primary endocrine glands?

-hypothalamus -pituitary -thyroid -adrenal glands

Describe the ATP-PC System.

-immediate use -simplest/fastest -occurs w/ oxygen -activated by onset of activity -provides energy for HIGH INTENSITY SHORT DURATION -transfers phosphate from phosphocreatine to an ADP molecule

tuberosity

-projection that is a site of muscle & ligament attachment -large, rounded projection; may be roughened

crest

-projection that is a site of muscle & ligament attachment -narrow ridge of bone; usually prominent

What is GAS?

General adaptation syndrome = describes how the body responds and adapts to stress

Power Level Resistance Training

Phase 5 - ability of neuromuscular system to produce the greatest force in the shortest time. Commonly uses supersets. Heavy and light weight used to move as fast as possibly while under control

In what Phase of the OPT Model would you perform Plyometric exercises as fast as possible?

Phase 5 Power

Shoulder Exercises Stabilization

Single Leg Dumbbell Scaption Seated Ball Military Press

stroke volume

The amount of blood ejected from the heart in one contraction. average is between 70mL and 90mL

During a training program, muscular endurance and stabilization adaptations are best developed with?

a rest interval of 0-90 seconds

A protein is made of --- that are linked together.

amino acids

stroke volume

amount of blood pumped out with each contraction

commonly underactive/lengthened muscles associated with Pronation distortion syndrome

anterior tibialis posterior tibialis gluteus maximus gluteus medias

commonly underactive/lengthened muscles associated with Lower crossed syndrome

anterior tibialis posterior tibialis gluteus maximus gluteus medius transverse abs

nerve impulses

consecutive linking of neurons by electrochemical signals that travel throughout the nerve fibers

When asking pre-assesment questions,, what can be a side effect from wearing high heels?

constant plantar flexion = tight gastrocinemius, soleus, and achilles tendon leads to knee and low back pain, decreased dorsiflexion and overpronation of foot and ankle (ultimately flattening the foot)

hypomobility

decrease in normal movement and functionality of a joint, which affects ROM

what do Beta blockers do to heart rate and blood pressure?

decrease them

Past injuries: low back injuries cause

decreased neural control to core muscles causing poor spine stabilization

Past injuries: ankle sprains cause

decreased neural control to glutes medius and maximus

Past injuries: knee injuries cause

decreased neural control to muscles that stabilize the patella (knee cap)

What is the result of too long a rest period?

decreased neuromuscular activity and decreased body temperature

head protruding forward in pulling and pushing assessments are caused by what underactive muscles?

deep cervical flexors

Range of Motion (ROM)

degree of movement that can be achieved in a specific joint without causing pain

What are the goals of core training?

develop optimal lvls of neuromuscular efficiency, stability, and functional strength 1) intervertebral stability (neuromuscular) 2) lumbopelvic stability (neuromuscular) 3) movement efficiency (functional strength) -clients begin at the highest level at which he can maintain stability and optimal neuromuscular control

What are open chained exercises?

distal extremities (hands/feet) are NOT IN fixed position and force applied is great enough to overcome resistance; typically applies for free weight training -bench press, lat pull down, leg extension machine

if low back rounds during single leg, and overhead squat assessments, what are the overactive muscles?

hamstrings rectus abdominus

during static postural assessments, when checking the LPHC, what is a good method to check this?

have client stand against a wall w/ paper on the wall behind pelvis, and mark place marks on the paper @ level of either hip bone

What is force?

interaction that results in acceleration or deceleration of an object; characterized by magnitude and direction

if low back rounds (posterior pelvic tilt) during single leg, and overhead squat assessments, what are the underactive muscles?

intrinsic core stabilizers gluteus maximus erector spinae

when preforming static postural assessments you should NOT _________ clients

microanalyze

push-up test measures

muscular endurance in upper body (mostly the pushing muscles)

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension is know as ---.

muscular hypertrophy

Thoracic 12

name of spine section and how many vertebrae?

cervical 7

name of spine section and how many vertebrae?

coccyx 4

name of spine section and how many vertebrae?

pelvo-ocular reflex

nuero motor response of the pelvic gridle an dlower extremity that helps orientate body region in response to head position and visual cues

What is a motor unit?

one motor neuron and the muscle fibers it innervates with

antagonists

oppose prime movers

When asking pre-assesment questions, asking about past injuries is important why?

previous injuries STRONGLY PREDICTS future musculoskeletal injuries

stabilization system

prime function or provide support and stabilization

Motor output

response to stimuli that activates movement in organs or muscles

for obese populations, focus should mostly be on getting them moving, and less on properly assessing them. what is the preferred cardiorespiratory test to use?

rockport walk test

mechanoreceptors

senses distortion in the body tissue

scapula

shoulder blade

reciprocal inhibition

simultaneous contraction of a prime mover and relaxation of the antagonists to allow movement

What is reciprocal inhibition?

simultaneous relaxation of one muscle and the contraction of antagonist

What does the overall strength of a muscle contraction depend on?

size + # of motor unit

To prevent negative effects from training (decoining energy levels, hormonal and immune responses, etc.), what is the maximum duration of a training session?

60-90 minutes

Cardiorespiratory Assessment Zones poor: Zone 1 (what %'s HRmax?) fair: Zone 1 (what %'s HRmax?) average: Zone 2 good: Zone 2 very good: Zone 3

65-75% HRmax

Osteoarthritis

Arthritis in which cartilage (of the joints) becomes soft, frayed, or thins out, as a result of trauma or other conditions.

Rheumatoid Arthritis

Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft tissue, and extension of synovial tissue over articular cartilages that have become eroded.

What is beneficial about stability balls?

-increase stability demand -reinforce proper posture during squat -greater ROMs -not recommended for use w/ max force building exercises

Gluteus Maximus

...

What are microcycles?

1 week plans inside mesocycles

What are macrocycles?

1 year of training (annual plan)

*Benefits/Purpose of Stability Balls (Swiss Balls)

1. Primarily used to increase the demand for stability in an exercise, but can also be used to reinforce proper posture during squatting movements. 2. Can create greater ranges of motion during certain exercises CAUTION: Stability ball training is not recommended during (5) maximal lifts using heavy loads

osteoclasts

-cells that dissolve bone tissue -used in bone repair/remodeling

sinus

-opening that allows blood vessels & nerves to pass -cavity within a bone, filled with air & lined with mucous membrane.

hematopoisis

-the formation of blood cells within the red marrow of bones

What are the 3 levels of core training?

1) core stabilization training (phase 1) -improve neuromuscular efficiency and intervertebral stability -ex: marching, floor bridge, floor prone cobra, plank 2) core strength (phase 2, 3, 4) -improve dynamic stabilization, concentric strength, eccentric strength, neuromuscular efficiency -ex: ball crunch, back extensions, reverse crunch, cable rotations 3) core power (phase 5) -improve rate of force production -ex: rotation chest pass, ball medicine ball pullover throw, front MB oblique throw, soccer throw

What is the daily recommendation for physical activity for children and adolescents?

60 minutes per day

3 Levels of Balance Training

Balance-Power Exercises Balance-Strength Exercises Balance-Stabilization Exercises

Name six functions that decrease as a result of dehydration.

Blood volume, performance, blood pressure, sweat rate, cardiac output, blood flow to skin

Which of the following is a similarity between physical therapy and athletic training?

Both professionals require individuals to obtain a license.

Name three monosaccharides.

Glucose, fructose, and galactose

What is speed the product of?

Stride rate x stride length -referring to straight ahead speed = distance covered divided by time

BOSU Balls are used in what phases of the OPT?

They are used in Phases 1 and 2; and also can be used in Phase 5 for certain plyometric exercises.

Which of the following tests should a trainer use in his cardiorespiratory assessment to determine in which heart rate and training zone the training should begin?

YMCA step test

Jenna is an active member of a fitness club who regularly attends her fitness program. However, she has to go on a three-week long trip to another city, which will disrupt her exercise schedule. In order to maintain her progress at the fitness club, she decides to stay at a hotel that has a gym. Which of the following strategies has Jenna utilized?

c. Problem-focused coping

In the human body, the ankle is more _____ to the hip than the knee.

c. distal

40-yard dash measures what

measures acceleration and speed

What is autogenic inhibition?

neural impulses that sense tension > than the impulses that cause muscles to contract -stretches should be held long enough for the GTO to override signal from muscle spindles (30s)

What is the speed of muscular exertion limited by?

neuromuscular coordination

What is the nervous system's motor function?

neuromuscular response to sensory info ex: transmit nerve impulses from brain/spinal cord to the effector sites

Law stating that soft tissue models along the lines of stress.

Davis's law

greenstick fracture

-a bone fracture where the bone is not broken completely. -this fracture is common in children, whose bones have relatively more collagen in their matrix and are more flexible than those of adults

spine

-projection that is a site of muscle & ligament attachment -sharp, slender, often pointed projection

appendicular skeleton

-the portion of the skeleton that contains the appendages

axial skeleton

-the portion of the skeleton that contains the skull, vertebral column, and rib cage

lacunae

-the small cavities in bone tissue where osteocytes are found

What are the two subcategories of type 2 muscles?

-type 2a = higher oxidative capacity, slower fatigue; called "immediate fast twitch fibers" -type 2b = low oxidative capacity, quicker to fatigue

*How does training volume affect specific adaptations?

.

During the pushing/pulling assessment, you notice your client's shoulders elevate, what strengthening exercise would you perform with them?

Ball Cobra

Name four core-strength exercises.

Ball Crunch, Back Extensions, Reverse Crunch, Cable Rotations

Type II Muscle Fibers

Fast Twitch or white fibers (white because of low mitochondria) Single contraction of facilitated muscle, max contraction contain small numbers of capillaries (exchange of oxygen and carbon dioxide take place) , mitochondria (POWERHOUSE OF THE CELL, protein that holds oxygen) and myoglobin (red pigment and where food is converted into energy) fewer capillaries means less oxygen fewer mitochondria decreases the amnt of oxygen uptake Type II muscle fibers produce more speed and strength

During a singles leg squat assessment, a personal trainer notices his clients knees drifting inward. Which of the following muscles is probably underactive?

Gluteus medius

List the acute variables for resistance training in Phase 2 Strength Endurance Training of the OPT model.

Perform 8-12 reps, 2-4 sets; 2/0/2 tempo for strength exercises, 4/2/1 tempo for stabilization exercises; 70-80% intensity; 0-60 seconds rest

Drop Sets

Perform set to failure, then remove small percentage of weight and do till failure. Used amongst experienced lifters/body builders

How does resistance training affect bone density?

Resistance training can increase bone density by about 5%. Unfortunately, this is not enough to ensure resistance against a fall (20%). Instead it is recommended that focus be on preventing falls (flexibility, core, balance)

Explain Phase 2's (Strength Endurance) use of the superset.

This phase utilizes supersets in which a more stable exercise (such as a bench press) is immediately followed with a stabilization exercise with similar biomechanical movements (such as a stability ball push-up_

During a Pushing assessment, what are the probable overactive muscles when a client's shoulders elevate and/or the head moves forward?

Upper trapezius, sternocleidomastoid, and levator scapulae

Which of the following is true of the interval sessions in a stage training exercise program?

a. It should ideally be in the work-to-rest ratio of 1:3.

Mark performs a whole body vibration exercise that focuses on the gluteus maximus, quadriceps, and erector spinae. He has no previous history of back or shoulder problems. However, with time, Mark begins to complain of pain in the neck and middle back regions. Which of the following is most likely to have led to his discomfort?

c. Looking up during the exercise

ulna

medial forearm bone

Kinetic chain

nervous system, skeletal system and muscular system

head protruding forward in pulling and pushing assessments are caused by what overactive muscles?

upper traps sterncleidomastoid levator scapulae

shoulder elevation in pulling and pushing assessments are caused by what overactive muscles?

upper traps sterncleidomastoid levator scapulae

Body Mass Index (BMI) is a quick and easy method to determine:

wether a clients weight is appropriate for his or her height.

What are the characteristics of power (phase 5) of OPT?

-increase rate of force production (or speed of muscle contraction) -power = force x velocity -should train both heavy and light loads -combines strength exercise w/ power exercise (explosive stuff)

What are the characteristics of strength endurance (phase 2) of OPT?

-increase stabilization endurance, hypertrophy, strength -superset techniques in more-stable exercise then with stabilization exercise in similar motion

What are the characteristics of maximal strength training (phase 4) of OPT?

-increasing load placed on body -improves recruitment of more motor units -rate of force production -motor unit sync -rest periods may increase as loads get heavier

What are Golgi tendon organs?

-located where skeletal muscle fibers insert into tendons of skeletal muscle -sensitive to changes in muscular tension and rate of tension change -activation causes the muscles TO RELAX (preventing excessive stress) Think: sensitive to tension, so wants to do opposite = relax

Describe the oxidative system

-long term use -slowest, most complex -ability to produce energy for indefinite period of time -requires oxygen -happens via aerobic glycolysis, Krebs cycle, ETC -complete metabolism of single glucose molecule produces 35-40 ATP

What are the training strategies of the strength endurance training?

-moderate loads and repetitions (8-12) -perform 2 exercises in superset: one traditional strength exercise in stable environment (bench press) and one stabilization exercise in less stable but controlled environment (stability ball push up)

What to consider about chronic lung disease?

-restrictive lung disease = due to fibrous lung tissue causing decreased ability to expand -chronic obstructive lung disease = altered airway through lungs caused by airway obstruction caused by mucus production Recommendations: -use lower body cardiorespiratory and resistance training -use PHA system -40 to 60% peak work capacity, work up to 20-45 min -adequate rest intervals

hyoid bone

-the only bone in your body that does not directly articulate with any other bone

Describe the kinds of synovial joints.

1) Gliding joints = no rotation, slide past each other (ex: carpals of hand) 2) condyloid joints = formed by fitting condyles of one bone into cavities of others, moves in one plane (ex: knee) 3) hinge joints = uniaxial, moves in sagittal plane (ex: elbow) 4) saddle joints = one bone fits like saddle on another; moves in two planes (sagital, joint of thumb frontal)= (the only ex: carpometacarpal) 5) pivot joints = only one axis, moves in one plane of motion (tranverse) ex: radioulnar 6) ball and socket joints = most mobile of joints, moves in 3 planes (ex: shoulder)

Describes the exercise selection continuum regarding the training level and type of exercise appropriate.

1) stabilization level -total body -multijoint or single joint -controlled unstable 2) strength level -total body -multijoint or single joint 3) power level -total body -multijoint (explosive)

Hypertension

Consistently elevated arterial blood pressure, which, if sustained at a high enough level, is likely to induce cardiovascular or end-organ damage.

Name four nutritional guidelines for lean body mass gain.

Consume 4 to 6 meals per day, spread protein intake throughout day, take advantage of the post-workout window of opportunity to have protein and carbohydrates, don't neglect the importance of carbohydrate and fat intake

In the human body, the right foot is --- to the left hand.

Contralateral.

The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.

Estimated Average Requirement

Dynamic stretching requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations

Functional Flexibility

Which muscle is responsible for concentrically accelerating plantar flexion?

Gastrocnemius

Name benefits of suspension body-weight training.

Increased muscle activation, low compressive loads to the spine, increased performance, potential increase in caloric expenditure, improvements in cardiovascular fitness

What are four types of support mechanisms to help clients reach their health and fitness goals?

Instrumental support, emotional support, informational support, and companionship support

*Hypertrophy Training (Phase 3) Summary

Know all of the resistance training acute variables and tempo for core

Describe the different types of muscle relationships.

Length tension relationships = resting length of muscle and tension the muscle can produce at this resting length -optimal muscle length = when actin and myosin filaments have the greatest degree of overlap, allow for max connections, allow for max force production Force velocity curve = relationship of muscle's ability to produce tension at differing shortening velocities (the faster you lift, the harder it gets) Force couple relationships = muscle groups working tgt to produce movement around a joint -internal/external obliques = trunk rotation -upper trap/lower serratus ant = upward rotation of scapula -glut max, quads, calf = hip/knee extension during walking, running, etc -gastroc, peroneus longus, tibialis post = performing plantar flexion at the foot ankle complex -deltoid and rotator cuff = shoulder abduction

Transverse plane motion occurs around an --- axis.

Longitudinal.

When a client is performing the overhead squat assessment from the lateral view, which of the following kinetic chain checkpoints are you observing?

Lumbo pelvic hip complex and shoulder complex

Name four core-stabilization exercises.

Marching, Floor Bridge, Floor Prone Cobra, Prone Iso-abs

venuoles

Start flow of blood back to the heart; smaller extensions of veins

Superficial Erector Spinae

Superficial; Iliocostalis, Longissimus, & Spinalis

Structural Efficiency

The alignment of each segment of the human movement system (HMS), which allows posture to be balanced in relation to one's center of gravity.

For obese clients, what should be the calorie expenditure goal per workout or per week?

They should start by expending 200 to 300 kcal per session, with a minimum weekly goal of 1250 kcal. This should be progressed to 2000 kcal per week.

Name two functions that are retained as a result of dehydration.

Water and sodium

What is an indicator that a female client's ankle complex will be in a plantar flexed position for extended periods of time based on occupation?

Wearing dress shoes (high heels)

Which of the following is part of the subjective information gathered in a fitness assessment?

c. Occupation

The knees on a squat should __________.

c. Track in line with the 2nd and 3rd toes

A client is performing a standard push-up and the trainer notes a low-back arch. Which of the following muscles are most likely weak or underactive?

c. Transverse abdominis

When performing the single-leg dumbbell scaption, what is the immediate regression?

c. Two legs

Reactive training improves neuromuscular efficiency and improves the range of speed set by the _____.

c. central nervous system

What is frontside mechanics?

triple flexion of ankle, knee, and hip as a unit -proper alignment of lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis -associated w/ better stability, less braking forces, increasing forward driving forces

Describe type 2 muscles

-fast twitch -white fibers -fewer capillaries, mitochondria, myoglobin -decreased oxygen -larger size -more force -quick fatigue -short term contractions (force and power)

epicondyle

-projection that is a site of muscle & ligament attachment -raised area on or above a condyle.

Tendon

Connects muscle to bone

Name two high carbohydrate diets. Both of these have a carbohydrate content of greater than 60%.

Dean Ornish diet and the Pritikin diet

Endocrine Glands

Glands of the endocrine system that release hormones into the bloodstream

Performing a multiple number of sets for each exercise is an example of which type of resistance-training system?

Multiple-set

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise.

Multiple-set system

What effect do Diuretics have on a client's Blood pressure and Heart Rate?

No effect Heart Rate No effect & Decrease Blood pressure

Back Exercises Stabilization

Standing Cable Row Ball Dumbbell Row

What are four common ways a stressor causes breakdown or injury?

Stress fractures, muscle strains, joint pain, emotional fatigue

*Training plan

The specific outline, created by a fitness professional to meet a client's goals, that details the form of training, length of time future changes and specific exercises to be performed.

*Repetition tempo

The speed with which each repetition is performed.

*What is a big benefit of using Cable Machines?

They allow similar freedom of movement as free weights, yet most exercises do not require a spotter.

Which of the following is a disadvantage of fitness professionals as independent contractors?

They are not employed by the club and therefore receive no benefits.

The primary purpose of a business.

To create and keep a loyal customer base or following

cardiac output

What is the term used to described the amount of blood pumped by the heart per minute? (SV x HR)

In which of the following scenarios would energy be mostly derived from anaerobic metabolism?

When an athlete increases the intensity of an activity.

Is resistance training safe or effective in children and adolescents?

Yes, it is both safe and effective.

Can children and adolescents make significant levels of strength gains from resistance training? Can they develop beyond what is normally associated with growth and development for their demographic?

Yes. Yes

Name six low carbohydrate diets that each have a carbohydrate content of 21-42%.

Zone diet, Carbohydrate Addicts diet, Abs diet, South Beach diet, Sugar Busters diet, Testosterone diet

What zone would a client start in if they had an Excellent average score on the YMCA step test?

Zone three (86-95% HR max )

An eccentric motion is synonymous with _____.

c. deceleration

Describe myofascial release.

-focuses on neural + fascial system -gentle pressure onto elastic muscle fibers stimulates GTO --> autogenic inhibition --> decreases muscle spindle excitation --> release tension -sustain pressure for 30s

What effect do Calcium-channel blockers have on a client's Blood pressure and Heart Rate?

Increase& no effect or Decrease Heart Rate Decrease Blood Pressure

Performance Benefits of Resistance Training

Increased coordination Increased endurance Increased strength Increased power

*Benefits of Suspension Bodyweight Training

Increased muscle activation Low compression loads to the spine Increased performance Potential increase in caloric expenditure Improvement in cardiovascular fitness

Total Body Exercises Strength

Lunge to Two Arm Dumbbell Press Squat to Two Arm Press

What is the goal for strength endurance, hypertrophy, and maximum strength training of OPT?

Maintain stabilization endurance while increasing prime mover strength

The most important thing within the first few years of starting a business

Maintaining current customers

Making a good first impression includes the following:

Making eye contact, introducing yourself by name and getting the client's name, smiling, shaking hands with the client, remembering and using the client's name, using good body language

How well do children perform short duration (10-90 sec.) high intensity exercise? Why?

Not well because they produce less glycolytic enzymes (thereby limiting glycolysis) that are required to support sustained anaerobic power. Ensure children have adequate, planned rest intervals.

Applying the OPT Model for the Goal of Increasing Lean Mass (Hypertrophy)

Program is cycled through the first 4 phases of the OPT model. Phase 4 is added here to increase the strength capacity to allow the client to train with heavier weights in the future. Cycling back to lower phases (1-2) will allow for rest.

Pyramid System

Progressive or regressive step approach to increase or decrease weight. Lt.-Heavy 10-12 reps with light and 1-2 sets with heavy

What are some of the physiological changes associated with aging as it pertains to exercise and training?

Reductions in: -maximal attainable heart rate -cardiac output -muscle mass -balance -coordination (neuromuscular efficiency) -connective tissue elasticity -bone mineral density

Which of the following should a fitness professional working as a personal trainer do if his or her client suffers from shortness of breath after a low-intensity workout?

Refer the client to a physician.

What is the basis for identifying muscle imbalances? What are the 3 primary postural distortion patterns?

Static postural assessment -Pronation distortion syndrome = flat feet, lock knees -Lower crossed syndrome = arched lower back -Upper crossed syndrome = forward head, rounded shoulders

Performing two exercises in rapid succession with minimal rest is an example of which type of resistance-training system?

Superset

*Training volume

Amount of physical training performed within a specified period.

What is stroke volume?

Amt of blood pumped out of heart per contraction -It is the difference between end diastolic volume and end systolic volume -120ml EDV and 50 ml ESV = SV 70ml

Nerve Impulses

The nervous system uses these to transmit messages from one part of the body to another

What should each cardio session have?

Warm up, conditioning, cool down -general vs specific warm up = 5-10 mins of low to moderate intensity -cool down = to restore back to normal condition (at rest, 15-20% blood to skeletal muscles; during exercise, 80-85% blood to skeletal muscles; plasma volume can decrease by 10-20% during intense exercise)

A microcycle consists of an?

Weekly training plan.

Synergistic Dominance

When synergists take over a function of weak agonist (prime mover)

When is a fitness professional awaiting continuing education units (CEUs) required to send his or her course information to the National Academy of Sports Medicine (NASM)?

When the CEU provider is not certified by NASM.

Are injuries common with youth/children in resistance training? What kinds of injuries to they sustain?

While injuries happen, they are at a lower risk than when participating in a sport. Typical injuries (usually due to improper supervision, poor technique, and improper progressions) include sprains (injury to a ligament) and strains (injury to a tendon or muscle).

The --- estimates an individuals cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for standard time limit.

YMCA 3-minute step test

The _____ is an imaginary bisector that divides the body into front and back halves.

c. frontal plane

Body Mass Index (BMI) is a quick and easy method to determine:

c. whether a client's weight is appropriate for his or her height.

What are stretch-shortening cycles?

eccentric and concentric contractions repeated as a series

Golgi tendon Organs (GTO)

tendon organs located at the musculotendinous junction where the muscle and tendon join Measures tension on a muscle "Tension-O-Meter"

functions of blood

transport oxygen, fight infection, regulate temp & regulating homeostasis

Functions of Blood

transport oxygen, fight infection, regulate temp & remove waste

What is backside mechanics?

triple EXTENSION of the ankle, knee, and hip as a unit -proper alignment of rear leg and pelvis, includes ankle plantarflexion, knee extension, hip extension, neutral pelvis -associated w/ stronger push phase, including hip knee extension, gluteal contraction, backside arm drive

What are mechanoreceptors?

Golgi tendon organ (GTO) + muscle spindle fibers GTO: sense muscle tension Muscle Spindle Fibers: senses muscle lengthening GTO: relaxes the muscle in response Muscle Spindle Fibers: contracts the muscle in response GTO: normal rxn to avoid injury Muscle Spindle Fibers: normal rxn to avoid injury

What is the kinetic chain?

Interaction of nervous, skeletal, muscular systems responsible for human movement

*Strength Endurance Endurance Training (Phase 2) Summary

Know all of the resistance training acute variables and the tempo for core

Characterized by an anterior tilt to the pelvis (arched lower back)

Lower crossed syndrome

What is peak metabolic equivalent (MET) method?

METs used to describe energy cost of physical activity as multiples of resting metabolic rate. 1 MET = 3.5 mL 02 kg min or equivalent to avg resting metabolic rate of adults

What is the Strength level designed to do?

Maintain stability while increasing the amount of stress placed on the body for increased muscle size and strength. It is a necessary progression for those desiring: increased caloric expenditure increased muscle size increased muscular strength increased bone mineral density

Tetosterone

Male hormone that promotes muscle growth.

What is the recommended resistance training exercise selection for Phase 2 of the OPT model?

Perform 1 strength exercise superset with 1 stabilization exercise

Name three postural distortion patterns that might be seen during a static postural assessment.

Pronation distortion syndrome, lower crossed syndrome, upper crossed syndrome

What are nine nutritional guidelines for weight loss?

Spread protein, carbohydrate, and fat consumption throughout the day; choose whole grains and vegetables over refined grains and simple sugars; eat 4 to 6 meals per day; avoid empty calories; drink plenty of water; weigh and measure foods for one week to get a better understanding of caloric intake; make small decreases in calories and increase activity; consume less that 10% of calories from saturated fat; limit alcohol consumption

lamellae

layers of calcification that are found in bone osteons

squat test measures

measures 1 rep max on overall lower body strength lower extremity strength

What exercise is considered a Leg-Power Exercises?

- Squat Jump - Tuck Jump

What exercise is considered a total-body strength level exercise?

- Squat, curl, to two-arm press - Lunge to Two-Arm Dumbbell Press

What is the purpose of plyometric exercise?

-ability to train specific movement patterns at a more functionally appropriate speed -only to be incorporated once client has achieved strength base, proper core strength, and balance

fossa

-depression that allows blood vessels & nerves to pass -shallow, basin-like depression in a bone, often serving as an articular surface.

How do children differ from adults in terms of exercise?

-do not typically exhibit plateau in oxygen uptake at max exercise -less efficient (exercise at higher percentage of their peak oxygen uptake) -do not produce sufficient levels of glycolytic enzymes to sustain high intensity exercise -delayed/limited sweating (due to immature thermoregulation) -relatively high peak oxygen uptake levels = has endurance -program recommendations = 60 mins/day

List the balance progressions

-easy to hard -simple to complex -stable to unstable -static to dynamic -slow to fast -two arms/legs to single arm/legs -open eyes to closed eyes -known to unknown (cognitive task)

Describe ligaments

-fibrous connective tissue connect bone to bone -provide static/dynamic stability, proprioception, guidance, limitation of improper joint movement -made primarily of collagen (some elastin) -poor vascularity

What to consider about pregnancy?

-flexibility and core training impt for posture -core stabilization exercises improve pelvic floor strength -not advised in 2nd or 3rd trimesters (supine/prone, torso twist) Recommendations: -static and active stretching, self myofascial release as tolerated -cardio stage 1 (stage 2 only on doctor's advice) -plyometric training not recommended after 1st trimester -after giving birth, women need to focus on posture, joint alignment, muscle imbalances, stability, motor skills, and recruitment of deep core stabilizers

What to cosnider about intermittent claudication/peripheral arterial disease?

-intermittent claudication = +++ symptoms caused by peripheral arterial disease (limping, lameness, pain in lower leg) -peripheral arterial disease = narrowing of major arteries supplying lower extremities Recommendations: -intermittent format -don't exceed established HR upper limit -focus on aerobics, emphasis on walking -don't recommend self myofascial release -phase 1 and 2 suggested -consider leg pain -exercise should cause symptoms = stimulus for increasing local circulation

What does troponin do?

-located on actin -provides binding site for both calcium and tropomyosin when a muscle needs to contract

Describe muscles

-multiple bundles of muscle fibers held tgt by connective tissue -bundle 1 = actual muscle surrounded by epimysium and then wrapped in fascia -bundle 2 = fasicle. This is made up by many individual muscle fibers wrapped by endomysium, then wrapped in perimysium.

What are the 5 components of physical fitness?

-muscular strength -muscular endurance -flexibility -body composition -cardiorespiratory fitness (top priority from standpoint of preventing chronic disease and improving health/quality of life)

In the static postural assessment, what should you check for?

-neutral alignment -symmetry -balanced muscle tone -specific postural deformities Focus on the kinetic chain checkpoints: -foot and ankle -knee -lumbo-pelvic-hip complex (LPHC) -shoulders -head and cervical spine

What is the role of cortisol?

-opposite of testosterone -tissue breakdown -released during stress to maintain energy through breakdown of carbs, fats, protein

What are the characteristics of stabilization (phase 1) of OPT?

-optimal lvls of stabilization strength and postural control -increase proprioception, volume, intensity and decrease rest periods -lasts 4 wks

What to consider about osteoporosis?

-osteopenia is like pre osteoporosis -osteoporosis: -bone mineral density reduced -microstructure disrupted -actual bone proteins altered -commonly affects neck of femur and lumbar vertebrae -primary osteoporosis = normal aging; due to lower production of estrogen/progesterone -secondary osteoporosis = caused by medical condition Recommendations: -fall prevention (for elderly) -combine resistance training w/ flexibility, core, balance training -50 to 90% HR -focus on hips, thighs, back, arms -use stable machines if client cannot get well -plyometric training not recommended -higher intensities (75-85%) needed to stimulate bone formation -minimal 6 months consistent training to have effect

What happens because of abnormal breathing patterns?

-overuse of secondary respiratory muscles (if due to shallow, upper chest breathing) -affect posture (lightheadedness, headaches, dizziness) -can lead to altered carbon dioxide and oxygen blood content (can lead to anxiety) -Inadequate oxygen causing retention of metabolic waste (muscles will feel fatigue and stiff) -Inadequate joint motion can lead to restricted/stiff joints

Describe static stretching

-passively taking muscle to tension point and hold for 30s to 1 min -GTO stimulated --> inhibitory effect produces (autogenic inhibition) -contracting antagonistic muscles while holding stretch can reciprocally inhibit the muscle being stretched --> enhance stretch -during warm up, this should only be used for tight/overactive areas -during cool down, should be used for the major muscles worked on

tubercle

-projection that is a site of muscle & ligament attachment -small, rounded projection or process

head

-projections that help form joints -also known as the epiphysis -bony expansion carried on a narrow neck

ramus

-projections that help form joints -arm-like bar of bone extending like a branch from a larger bone

condyle

-projections that help form joints -rounded articular projection

facet

-projections that help form joints -smooth, nearly flat articular surface

What are the training strategies of the stabilization endurance training phase of OPT?

-proprioceptively challenging environment (stability) -low loads, high repetitions

What is the Rockport walk test?

-record client's Wt -walk 1 mile as fast as possible on a treadmill -record the time -record client's HR -use formula to calculate oxygen consumption

What are acute variables to consider (how each exercise is to be performed)?

-repetition = one complete movement (a/b/c) -set -training intensity = individual effort vs max effort -repetition tempo -training volume = total amt of work performed in specified time -rest interval -training frequency -training duration -exercise selection -There is an inverse relationship between sets, repetitions, and intensity

Describe type 1 muscles

-slow twitch -more capillaries, mitochondria, myoglobin -red fibers -increased oxygen -smaller in size -less force produced -slow to fatigue -long term contractions (stabilization)

What are characteristics of stabilizer muscles?

-smaller in size -type 1 muscle fibers (slow twitch) -prone to weakness ex: -rotator cuff - shoulder -core inner unit - multifidus, transverse abdominus, pelvic floor muscles, internal oblique - stabilize pelvis and spine -knee - VMO, popliteus - knee

What are the training strategies for power training?

-superset: 1 strength and 2 power exercise (perform all power exercises as fast as can be controlled)

Example Template for Stabilization Endurance Training (Phase 1)

.

Example Template for Strength Endurance Training (Phase 2)

.

Peroneus Longus

...

Psoas

...

Rectus Femoris

...

Soleus

...

What are the 5 types of bones?

1) Long = irregular/widened bony ends -consist of compact bone (strength/stiffness) -ex: humerus, femur 2) Short = similar in length/width, cubical in shape -consist of spongy bone (aborbs shock) -ex: carpals, tarsals 3) Flat = thin bones comprise of two layers of compact bone sandwiching spongy bone -protects internal structures/provides attachments for muscles -ex: sternum, scapulae, ribs, cranial bones 4) Irregular = unique shape and functions -ex: vertebrae, pelvic bones, some facial bones 5) Sesamoid = small bones in joint capsules or where tendon passes over joint -improve leverage and protect joints from damage -ex: Patella

What are the 3 levels of balance training?

1) balance stabilization (phase 1) -improve reflexive (automatic) joint stabilization to increase joint stability -involve little joint motion -body placed in unstable environments so it learn show to react -ex: single leg balance, balance reach, hip internal/external rotation, lift and chop, throw and catch 2) balance strength (phase 2, 3, 4) -improve neuromsucular efficiency -involve dynamic eccentric/concentric movement of the balance leg -movements require dynamic control in mid range of motion; isometric stabilization at the end of range of motion ex: single leg squat, single leg squat touchdown, single leg romanian deadlift, multiplanar step up to balance, multiplanar lunge to balance 3) balance power (phase 5) -develop proper deceleration ability to move from dynamic to controlled stationary position; also high levels of eccentric strength, dynamic neuromuscular efficiency, reactive joint stabilization -ex: multiplanar hop w/ stabilization, single leg box hop up/down with stabilization

What are the 3 levels of plyometric training?

1) plyometric stabilization (phase 1) -establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency -ex: squat jump, box jump up/down, multiplanar jump 2) plyometric strength (phase 2, 3, 4) -more dynamic eccentric and concentric movement -improve dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficiency -exercises performed in a repetitive fashion w/ short rest time -ex: squat jump, tuck jump, butt kick, power step up 3) plyometric power (phase 5) -further improve rate of force production, reactive strength, dynamic neuromuscular efficiency, optimal force production -involve entire muscle action spectrum and contraction velocity spectrum -performed as fast and explosively as possible -ex: ice skaters, single leg power step up, proprioceptive plyometrics

What are the different types of resistance training systems?

1) single set system = 1 set per exercise -good for beginning clients or maintenance 2) multiple set 3) pyramid = progressive or regressive step approach -ex: 10-12 reps light to 1-2 reps heavy 4) superset -8 to 12 reps no rest -either two exercises for same muscle group vs antagonist muscle groups 5) drop sets = perform set to failure, drop weight, continue -reps are 2 to 4 -triple drop 6) circuit training system = series of exercises performed one after another w/ minimal rest -low to moderate number of sets (1-3) w/ moderate to high reps (8-20) w/ short rest periods (15-60s) 7) peripheral heart action system = switch between upper and lower body exercises during circuit -distributes blood flow 8) split routine system = train different parts of body on different days 9) vertical loading = progressing workout vertically downwards by alternating body parts trained from set to set -total body exercise -chest -back -shoulders -biceps -triceps -legs 10) horizontal loading = performing all sets of an exercise or body part before moving on to next exercise/body part -3 sets of chest, then 3 sets of back, etc) -appropriate for maximal strength and power training -longer rest periods btw sets

What are the stages of change?

1) stage 1: precontemplation -clients have no intention to change -strategy: education 2) stage 2: contemplation -clients think about becoming more active in the next 6 months, but may have possible misconception -strategy: more education (PTs have huge influence on this group); develop long term motivational programs; discuss ways to deal w/ perceived cons of exercise 3) stage 3: preparation -planning to begin exercising regularly in the next month -unrealistic expectations for change, high risk of disappointment and early dropout -strategy: -clarify goals/expectations -maintain belief of importance -discuss programs -consider client's schedules, preferences, health concerns -ask about previous successful experiences -avoid injury/discomfort prone exercises -discuss building social support network 4) stage 4: action -clients have started to exercise but not yet maintained behavior for 6 months -strategy: education -discuss barriers to exercise -anticipate upcoming disruption -develop actions/solution plans 5) stage 5: maintenance -clients have maintained changes for 6 months and more but tempted to return to old habits of less exercise -strategy: maintenance check in plan; give suggestions tailored to personal preference

What tables to focus on from Chapter 14?

1) table 14.2 training volume adaptation 2) table 14.7 phase 1: stabilization endurance training - all of the resistance training acute variable and tempo for core 3) table 14.8 phase 2: strength endurance training - all of the resistance training acute variable and tempo for core 4) table 14.9 phase 3: hypertrophy training - all of the resistance training acute variable and tempo for core 5) table 14.10 phase 4: maximal strength training - all of the resistance training acute variable and tempo for core 6) table 14.11 phase 5: power - all of the resistance training acute variable and tempo for core

What questions to think about during assessing stage?

1) what experiences has the client had with physical activity in the past? 2) what worked best/least? what contributed to them quitting? 3) what has kept them from exercising in the past 6 months? 4) what did they do when disruptions (holidays, travel) occurred?

What are the 4 different interpretations of communication?

1) what speaker means 2) what speaker say s 3) what listener hears 4) what listener thinks speaker means

What is the recommended number of reps and sets for resistance training in the Power phase of the OPT model?

1-5 reps for the strength exercise and 8-10 reps for the power exercise, 3-5 sets

Time and frequency of balance training programs needed to improve both static and dynamic balance ability?

10 mins a day, 3x/wk for 4 wks

How long does NASM suggest the ActiveDynamic stretching of Power Level Client of the warm-up should last?

10 repetitions of each side

What is the appropriate percentage to increase after each set when performing an Lower extremity strength assessment?

10%-20%

The term "youth" refers to children and adolescents between what ages?

6 and 20

How much extra fluid should a person consume for every 15 to 20 minutes of exercise?

6-12 ounces

Describe the different views during static postural assessment.

Anterior view -foot ankles: straight and parallel (NOT flattened or externally rotated) -knees: inline w/ toes (NOT adducted or abducted) -LPHC: pelvis lvl w/ both anterior superior iliac spines in same transverse plane -shoulders: lvl, NOT elevated or rounded -head: neutral position, NOT tilted or rotated Lateral view -foot ankles: neutral position, leg vertical at right angle to sole of foot -knees: neutral position (NOT flexed nor hyperextended) -LPHC: pelvis neutral position (NOT anteriorly (lumbar extension) or posteriorly (lumbar flexion) rotated) -shoulders: normal kyphotic curve (NOT excessively rounded) -head: neutral position (NOT in excessive extension (jutting forward) Posterior view -foot ankles: heels straight and parallel (NOT overly pronated) -knees: neutral position (NOT adducted or abducted) -LPHC: pelvis level, as above -shoulders: level (NOT elevated or protracted) -head: neutral (NOT tilted or rotated)

Describe the dynamic postural assessments for overhead squat. What does this access?

Assesses dynamic flexibility, core strength, balance, overall neuromuscular control (same as single leg squat) Look for these 5 compensations: Excessive forward lean of LPHC (lateral); probable overactive muscles -soleus, gastroc, hip flexor complex, abdominal complex Probable underactive muscles: -anterior tib, gluteus max, erector spinae Low back arches of LPHC (lateral); Probable overactive muscles: -hip flexor complex, erector spinae, lat Probable underactive muscles: -hamstring complex, intrinsic core stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique pelvic floor) Arms fall forward of Upper Body (lateral) Probable overactive muscles: -lats, teres major, pectoralis major/minor Probable underactive muscles: -mid/lower traps, rhomboids, rotator cuff Feet turn out (anterior) Probable overactive muscles: -soleus, lateral gastroc, biceps femoris (short head) Probable underactive muscles: -medial gastroc, medial hamstring complex, gracilis, sartorius, popliteus Knee moves inward (anterior) **Note that this is the same for single leg squat as well** Probable overactive muscles: -adductor complex, biceps femoris (short head), TFL, vastus lateralis Probable underactive muscles: -gluteus medius/maximus, vastus medialis oblique (VMO)

What are other ways this phase can be progressed?

By increasing the volume (reps, sets) and intensity (load, exercise selection, planes of motion), and by decreasing rest periods.

According to criteria set by the National Academy of Sports Medicine (NASM) Board of Certification, which of the following is included in a certified professional trainer's list of responsibilities?

Conducting personalized assessments for clients.

A client's Head migrates forward when perfoming a pushing assessment, what is a probable underactive muscle?

Deep cervical flexors

In a client with upper crossed syndrome, muscles are lengthened?

Deep cervical flexors Serratus anterior Rhomboids Mid-trapezius Lower trapezius Teres minor Infraspinatus

Test Prep Hint:

For this chapter read through the text and highlight the training guidelines. Have a general idea on how to design a program for the special populations mentioned in this particular chapter. Don't worry too much about the acute variables, but focus on contraindications and more appropriate techniques fos these populations.

Physical Benefits of Resistance Training

Increased tissue (muscle, tendons, ligaments) tensile strength Increased cross-sectional area of muscle fibers Decreased Body Fat

When training in Phase 1: Stabilization Endurance, what is the main method of progression?

Increasing proprioception

Name the four primary areas of focus in Phase 1 Stabilization Endurance Training.

Increasing stability, increasing muscular endurance, increasing neuromuscular efficiency of the core musculature, improving intermuscular and intramuscular coordination

What are potential results of consuming an excessive amount of iron?

Interference with absorption of other minerals and gastrointestinal irritation

In a client with lower crossed syndrome, muscles are lengthened?

Internal oblique Anterior tibialis Posterior tibialis Gluteus maximus Transversus abdominis Gluteus medius

What are the different muscle actions (iso-)

Isotonic = constant muscle tension -Eccentric = muscle develops tension while lengthening (lengthening = contractile force is LESS than resistive force) -moving in same direction as resistance, decelerates/reduces force -ex: landing from a jump, lowering a weight -Concentric = contractile force is GREATER than resistive force, causing shortening of muscle and visible joint movement -moving opposite direction of force, accelerates/produces force -ex: jumping upward, lifting a weight Isometric = constant muscle length -No visible movement with/against resistance, dynamically stabilizing force -contractile force is EQUAL to resistive force -ex: pausing, stabilizing holds, etc Isokinetic = constant velocity of motion -muscle shortens at constant speed over the full range of motion -muscle tension is maximum throughout the whole range of motion

What assessment is designed to estimate the one-repetition squat maximum and overall lower body strength?

Lower Extremity Strength Assessment: Squat

A client's shoulder elevates when perfoming a pushing assessment, what is a probable underactive muscle?

Mid/Lower Trapezius

Describe joint motion.

Movement in a plane that occurs on an axis running perpendicular to that plane

Describe the global stabilization system

Muscles that attach from the pelvis to the spine -act to transfer loads btw upper and lower extremity -provide stability btw pelvis and spine, provide stabilization and eccentric control of core during functional movements -primary muscles: quadratus lumborum, psoas major, external obliques, portions of internal oblique, rectus abdominis, gluteus medius, adductor complex

The ability of the body to produce high levels of force for prolonged periods of time.

Muscular Endurance

Questions that cannot be answered with a one word answer.

Nondirective or open-ended

Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat.

Nonessential amino acids

*Repetition (or "rep)

One complete movement of a single exercise. Most repetitions will involve the three muscle actions: concentric, isometric, and eccentric (not necessarily in that order)

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit is an example of which type of resistance-training system?

Peripheral heart action

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit.

Peripheral heart action system

What phases of the OPT can make good use of elastic bands?

Phases 1, 2, 5 (during power exercise part of superset)

--- is a questionnaire that has been designed to determine the safety or possible risk of exercising for a client based on the answers to specific health history questions.

Physical Activity Readiness Questionaire (PAR-Q)

A position on or toward the back of the body is called?

Posterior.

Casey is starting up his own personal training business. Which is one of the first things he should do prior to training clients?

Purchase liability insurance.

Which of the following is a characteristic of a deconditioned musculoskeletal system?

Reduced Flexiblity.

What are SMART goals?

S = specific M= measurable A= attainable R= realistic T = timely

If a client's Feet Turn out during the overhead squat assessment, what muscles would be considered Overactive?

Soleus Lateral gastrocnemius Biceps femoris (short head)

What do stabilizers do? What are the associated muscles with exercises?

Stabilize while prime mover and synergist work ex: -hip extension (tranversus abdominis, internal oblique, multifidus - deep muscles in low back) -chest press (rotator cuff) -overhead press (rotator cuff) -row (rotatoe cuff) -squat (tranverse abdominis)

What are the 3 stages of cardio training?

Stage 1: -65-75% HR (12/13 on perceived exertion scale) -work up to 30-60 mins continuous exercise -when they can maintain zone 1 HR for 30 mins 2-3x a week, ready for stage 2 Stage 2: -76-85% HR (14-16 perceived exertion) -focus on increasing workload (speed, incline, lvl) -alternate w/ stage 1 within workouts and between days at first -progress from a work to rest ratio from 1:3 to 1:1 Stage 3: -86-95% HR (17-19 perceived exertion)

Intermittent Claudication

The manifestation of the symptoms caused by peripheral arterial disease. Symptoms include, limping/lameness in lower leg during mild exercise resulting from a decrease in blood supply to the lower extremities.

What is program design?

a plan for specific goals

A certified personal trainer is working for two weeks on a cruise ship as a guest instructor. According to the Code of Professional Conduct, which of the following clients is the personal trainer allowed to train?

a. A 60-year-old man who has cardiac arrhythmia, a written medical clearance to exercise, and prescribed restrictions on which exercises to avoid.

Which of the following is a small chamber located superiorly on either side of the heart that gathers blood returning to the heart?

a. Atrium

if knee valgus occurs in single leg and overhead squat assessment occurs, what are the overactive muscles

adductor complex soleus/gastrocnemius biceps femoris TFL vastus lateralis

What is the nervous system's sensory function?

allows body to sense changes to internal/external environment ex: respond to touch, sound, light, other stimuli

altered athrokinematics

altered joint motion caused by altered length-tension relationships and force couple relationships affecting joints and causing poor movement efficency

during static postural assessments, when checking the shoulders, what is the kyphotic curve

an outward curve of the thoracic spine by which the spine is bent forward **this is normal

when preforming static postural assessments you should view client from what views?

anterior, posterior and lateral (side) views

Abduction

any motion of the limbs or other body parts that pulls away from the mid-line of the body.

_________ services are similar and share a beneficial relationship with other service offerings.

c. Complementary goods

how do you preform bench press test

client bench presses with light resistance 8-10 reps for warm up rests for 1 min then adds 10-20lbs (5-10% of warm up) do 3-5 reps and the repeat till client achieves failure between 2-10 reps or 3-5 reps for greater accuracy

how do you perform a shark skill test

client is in center of a 9 box grid of boxes (3(12inx12in) x 3(12inx12in) client hops on one leg with hand on hips in a progression around boxes *perform twice for each foot, and record times *add .10 seconds for mistakes

what movements should you refrain from doing when assessing pregnant women

explosive movements and power and speed assessments

during static postural assessments, when checking the LPHC, an anterior tilt is lumbar _________ and the client can easily rotate the pelvis ________

extension back

How heavy should the medicine ball be for high velocity movements?

for high velocity movements, generally use less than 10% of the client's body weight

ventricles

inferior chambers of the heart that receive blood from their corresponding atrium and in turn force blood intro arteries

vertical jump test measures what

lower extremity power

bench press test measures

measures 1 rep max on overall upper body strength of pressing muscles upper extremity strengh

standing board jump measures

measures lower extremity power

Afferent neurons

move toward the spinal cord and brain, sensory in nature

static postural assessment are important why?

poor posture highlights muscle imbalances **may not be able to specifically identify if imbalance is structual or muscular

posture

position and bearing of the body for alignment and function of the kinetic chain

Communication strategies such as advertising, sales and social media are characteristics of the --- P of the marketing mix.

promotion

range of motion

range a joint can freely move without resistance or pain

What is glycemic index?

rate at which ingested carb raises blood sugar -high: >70 -moderate: 56-69 -low: <55 Food lower on GI are good sources of complex carbs, high fiber, high overall nutritional value

cardiorespiratory assessments measure

safe starting exercise intensities and appropriate modes of cardiorespiratory exercise 1. rockport walk test 2. YMCA 3-minute step test

Posterior oblique subsystem (POS)

works synergistically w/the deep longitudinal sub-syst & consists of the glute max, thoracolumbar fascia, & contralateral latissimus dorsi

--- is a supplement that is made in the body but can also be consumed in the diet from meat and fish.

Creatine.

Balance-Power Exercises

- Multiplanar hop with stabilization - Mulitplanar single-leg box hop-up with stabilization - Mulitplanar single-leg box hop-down with stabilization

When determining a client's heart rate for zone 2, which equation would you use?

(220 - Clients age) x (76% and 85%)

When determining a client's heart rate for zone 3, which equation would you use?

(220 - Clients age) x (86% and 95%)

Balance-Strength Exercises

- Single-leg squat - Single-leg squat touchdown - Single-leg Romanian deadli - Multiplanar step-up to balance - Multiplanar lunge to balance

What exercise is considered a Triceps-Stabilization Exercises?

- Supine Ball Dumbbell Triceps Extensions - Prone Ball Dumbbell Triceps Extensions

What exercise is considered a Chest-Power Exercises?

- Two-Arm Medicine Ball Chest Pass - Rotation Chest Pass

What exercise is considered a total-body power level exercise?

- Two-Arm Push Press - Barbell Clean

periosteum

- a membrane that surrounds the bone

What are the movements in scapular motion?

-Retraction = adduction = shoulder blades come together -Protraction = abduction = shoulder blades move apart -Elevation = shoulder blades come up -Depression = shoulder blades come down

Following exercises are considered a back-stabilization exercise?

-Standing Cable Row -Ball Dumbbell Row

What are fluid replacement guidelines?

-14 to 22 oz fluid 2 hours before exercise -5 to 12 oz of fluid for every 15-20 minutes of exercise -16 to 24 oz for every pound of body weight lost after exercise

What to consider about cancer?

-44% for men; 38% for women Recommendations: -low to moderate intensities -lowly progress cardio training (5 mins to 30 mins) -core and balance exercises are essential -plyometrics not recommended (until they have done 3 phase 1 workouts per week) -phase 1 and 2 for resistance training

What to consider about obesity?

-72 million Americans are obese (34%) -worse balance, slower gait velocity, shorter steps Recommendations: -focus on energy expenditure, balance, proprioceptive training -burn 200 to 300 calories per workout -watch out for supine/prone positions (BP flucuations) -standing might be most comfortable -phases 1 and 2 OPT most appropriate -appropriate breathing -avoid machines -40 to 60 min/day, 5x/wk

What is the fulcrum, bones, muscles, resistance in the body?

-Fulcrum = joint axis -Bones = levers -Muscles = create the motions by pulling on bone -Resistance = body weight or object weight

simple fracture

-a regular fractured bone

Exercise Selection Examples

.

What are the 2 types of catecholamines and what do they do?

1) Epinephrine = adrenaline (increased HR, SV, elevate blood glucose, opened airways) 2) Norepinephrine = opposite of epi, fight or flight response

What are the two jobs of bones?

1) leverage (levers) 2) support (posture)

What are the 3 major curvatures of the spine?

1) posterior cervical = concavity (curves in) 2) anterior thoracic = convexity (curves out) 3) posterior lumbar = concavity (curves in)

Training Points for Cancer

1. Exercise is an important intervention for clients recovering from cancer 2. Moderate intensities for moderate duration appear to have more positive effect on the immune system and reduced mortality rates from cancer 3. SMR is not recommended for clients receving chemotherapy or radiation treatments. 4. Stage 1 cardio may have to start very low level (5 min) and gradually build. Stage 2 and 3 may be used on agreement of the client's physician. 5. Stabilization and balance are important for these clients. 6. Plyometric is not recommended until they can perform 3 stage 1 workouts per week.

Spotting Techniques

1. Know how many repetitions the client is going to perform before they start the set. 2. Never take the weight away from the client (unless they are in immediate danger of dropping or losing control of it). Provide just enough assistance for the client to successfully complete the lift. 3. Spot at the client's wrists instead of the elbows, especially if the client is using dumbbells. 4. Spotters should provide enough assistance for clients to successfully complete a lift through the "sticking point." 5. Never spot a machine-based exercise by placing your hands underneath the weight stack.

Name the five stages of change.

1. Precontemplation, 2. Contemplation, 3. Preparation, 4. Action, 5. Maintenance

What are the risk factors of osetoporosis?

1. having a low Peak Bone Mass Density (as the result of not placing enough stress - often through resistance training, on the body) 2. smoking 3. excess alcohol 4. low calcium intake ***If a client has osteoporosis or osteopenia, you must check w/ their MD to see the extent to which they may participate in (4) load-bearing exercises resistance training is (5) NOT very effective at increasing bone mineral density thus, when working w/ elderly, a program that combines both resistance exercise and training to prevent (6) falling down, etc., is most effective

*What are some of the advantages of using Elastic Bands?

1. inexpensive 2. move in all planes of motion 3. may allow great ROM 4. angle of pull can be changes easily 5. their versatility can give resistance to actions tha tmimic sports related activities (golf swing, tennis swing, etc.)

What are some disadvantages of rubber tubing?

1. the resistance changes as the tubing is stretched 2. maximum stretch is 250% 3. They are not really usable for phases 3 and 4 of the OPT

how do you perform the davies test

2 pieces of tape 36 inches apart on floor, one hand on each tape alternate touching alternating hand as fast as possible for 15 seconds do 3 trials

What is the recommended exercise selection and intensity for Phase 3 of the OPT model?

2-4 strength level exercises per body part, 75-85% intensity

In general, what specific sets, repetitions, training intensity, repetition tempo, and rest interval yield: POWER ADAPTATIONS

3-6 sets of 1-10 reps @ 30%-40% 1RM, or approximately 10% of body weight (if using medicine balls), fast or explosive tempo (safely controlled), 3-5 min rest.

What are the amount of CEUs required every two years to retain your credential as a NASM Certified Personal Trainer?

2.0

What repetition tempo is used for resistance training in Phase 3 Hypertrophy Training of the OPT model?

2/0/2

The number of amino acids the body uses.

20

What is the number of contact hours of continuing education necessary for NASM CPT credential renewal?

20 hours, which equals 2.0 CEUs

Personal trainers have how much time to make a good first impression?

20 seconds

What is important about the initial session?

20 seconds to make first impression -relationship building (spend at least 30 minutes just talking) -determine client's readiness to exercise -determine what stage client is in Things to talk about: -daily activities -importance of physical activity -health concerns -stres lvls -fitness goals -input about what they want

during static postural assessments, when checking the shoulders in the posterior view, the space between the shoulder blades (medial borders) should be how many inches apart?

3 to 4 inches

The recommended number of sets for resistance training in Phase 3 Hypertrophy Training of the OPT model?

3-5

What is the recommended rest period between circuits for resistance training in the Power Phase of the OPT model?

3-5 minutes

In general, what specific sets, repetitions, training intensity, repetition tempo, and rest interval yield: HYPERTROPHY

3-5 sets of 6-12 reps @ 75%-85% 1RM, moderate (2/0/2), 0-60 sec. rest (unless client fitness level requires longer)

What is the optimal training frequency for improvements in strength?

3-5 time per week.

What's the most ergogenic response to stimulants (caffeine)?

3-6 mg per kg body weight, to be ingested about 1 hour before exercise

What is the BMI range for a person who has a very high risk of disease?

35.0-39.99

What is the average amount of time it generally takes to complete a phase of training?

4 weeks - that is how long it takes for the body to adapt to a given stimulus. Afterward, the stimulus would have to increase.

How long will a client stay in the Hypertrophy Training Phase?

4 weeks before cycling back through Phase 1 or 2 or progressing on to Phase 4 or 5.

How many calories does 1 g of carb, fat, or protein have respectively?

4, 9, 4

What is the recommended number of meals per day for someone with the goal of lean mass gain?

4-6

In general, what specific sets, repetitions, training intensity, repetition tempo and rest interval yield: MAXIMAL STRENGTH

4-6 sets of 1-5 reps @ 85%-100% 1RM, fast or explosive tempo as possible (movement may be slow, but highly intense), 3-5 min rest

How much blood does avg human have?

4-6L

Visible signs of hypertrophy and muscle growth are typically not observable until

4-8 weeks

cardiac output at rest

4.8L/min

The resistance training tempo used in Phase 1 Stabilization Endurance Training of the OPT model.

4/2/1

Recommended percentage of total caloric intake from carbohydrates.

45-65%

If a person remains sedentary, approximately how much muscle will they lose per decade? About how much fat will they gain?

5 lbs. muscle 15 lbs. fat

What is the appropriate percentage to increase after each set when performing an upper extremity strength assessment?

5%-10%

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

5-10 minutes

What percentage of the human body by weight is comprised of water?

60%

number of vertebrae

7 cervical, 12 thoracic, 5 lumbar

How to calculate body fat percentage with circumference measurements?

7 measurements include: neck, chest, waist, hips, thighs, calves, biceps -waist to hip ratio (divide waist by hip) should be no higher than 0.8 (women) and 0.95 (men) BMI = weight (kg) / height (m^2) or BMI = [weight (lb) / height (in^2) ] x 703 BMI w/ lowest risk of disease = 22-24.9

Cardiorespiratory Assessment Zones poor: Zone 1 fair: Zone 1 average: Zone 2 (what %'s HRmax?) good: Zone 2 (what %'s HRmax?) very good: Zone 3

76-85% HRmax

Approximately, what percent recovery of ATP and PC will occur after 60 seconds?

85 to 90%

What is the recommended intensity and rest interval for resistance training in Phase 4 of the OPT model?

85-100% intensity, 3-5 minutes rest

What is the most appropriate heart rate percentage range and Activities for a client just starting into zone 3?

86-90% or 86-95% Sprinting

Cardiorespiratory Assessment Zones poor: Zone 1 fair: Zone 1 average: Zone 2 good: Zone 2 very good: Zone 3 (what %'s HRmax?)

86-95% HRmax

white blood cells

A blood cell that fights disease.

Peripheral Arterial Disease (PAD)

A condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities.

Nervous System

A conglomeration of billions of cells specifically designed to provide a communication network within the human body.

Osteopenia

A decrease in the calcification or density of bone as well as reduced bone mass. It is considered a precursor to osteoporosis

Peripheral Vascular Disease

A group of diseases in which blood vessels become restricted or blocked, typically as a result of atherosclerosis.

Valsalva Maneuver

A maneuver in which a person tries to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth or nose as, for example, in lifting a heavy weight. The Valsalva maneuver impedes the return of venous blood to the heart.

Neuron

A nerve cell; the basic building block of the nervous system. 100 billiion specialized cells 3 main parts: cell body: processes the information from the dendrite and sends it to the axon axon: conducts impulses away from the cell of the body dendrites: acts as branches reaching out from the cell body

Post adaptations during a training period usually require?

A rest period of 3-5 minutes

Which of the following best describes the scope of practice for a fitness professional?

A set of actions, procedures, and processes that a fitness professional takes in accordance with his or her certification.

Who among the following meets the qualification and background requirements to work with high performance athletes?

A strength and conditioning coach.

Undulating periodization

A type of periodization that allows the client to train at varying intensities during the course of a week, which allows for multiple adaptations once a level of fitness has been achieved. For example, the client may do a stabilization workout Monday, a strength workout on Wednesday and a power workout on Friday.

tricuspid valve

A valve that is situated between the right atrium and right ventricle and resembles the bicuspid valve in structure but consists of three flaps.

What three vitamins can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves.

A, D, B6

Strength

Ability of the neuromuscular system to produce internal tension to overcome and external load.

Power

Ability of the neuromuscular system to produce the greatest possible force in the shortest possible time.

What is sensorimotor integration?

Ability to gather and interpret sensory information and to select and execute proper motor responses

Muscular Endurance

Ability to produce and maintain force production for long periods of time.

If a client'sKnees Move inward during the overhead squat assessment, what muscles would be considered Overactive?

Adductor complex Biceps femoris (short head) TFL Vastus lateralis

When performing a single-leg squat assessment, if the knee moves inward, what is a probable overactive muscle?

Adductor complex Biceps femoris (short head) TFL Vastus lateralis

During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?

Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis

A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined.

Adequate Intake

In what phases can one use Free Weights (Barbells and Dumbbells)?

All phases

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.

Agility

What is the heart rate reserve?

Aka Karvonen method = establishing training intensity on basis of difference between a client's predicted max HR and their resting HR

What are the 10 nonessential amino acids?

Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine

Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body

Alarm reaction

Which of the following is true of an independent contractor?

An independent contractor is one who works as and when required.

Which of the following is an example that exhibits the conditions for being obese?

An individual with a body mass index equal to or higher than 30.

Give factors that affect protein requirements.

An individual's daily exercise and physical activity levels, daily caloric consumption, body-composition goals, sports-performance goals

*Training intensity

An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage. (It is usually measured in % of 1RM)

What are the proper frontside mechanics during sprinting?

Ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis

What are the proper backside mechanics during sprinting?

Ankle plantar flexion, knee extension, hip extension, and neutral pelvis

if excessive forward lean in single leg and overhead squat assessment occurs, what are the underactive muscles

Anterior tibialis gluteus maximus erector spinae

Cancer

Any of various types of malignant neoplasms, most of which invade surrounding tissues, may metastasize to several sites, and are likely to recur after attempted removal and to cause death of the patient unless adequately treated

What is the shark skill test from performance accessment

Assesses lower extremity agility and neuromuscular control -client stands on 9 square grid, hands on hip, standing on one leg -follows direction to hop from box to box, always returning to the center

The hormones, epinephrine and norepinephrine, that help prepare the body for activity and for the fight or flight response are released by the_____. a. pituitary gland b. adrenal gland c. apocrine gland d. thyroid gland

B. Adrenal gland

What is overweight?

BMI 25-29.9 or between 25-30 lbs overweight for their height

What is considered obese?

BMI > 30+ or at least 30 lbs overweight for their height

When training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as which of the following?

Balance-strength

Chest Exercises Stabilization

Ball Dumbbell Chest Press Push Up

Back Exercises Power

Ball Medicine Ball Pullover Throw Woodchop Throw

Leg Exercises Stabilization

Ball Squat Multiplanar Step-Up to Balance

Total Body Exercises Stabilization

Ball Squat-Curl-Press Multiplanar Step-Up Balance to Overhead Press

What zone would a client start in if they had an below average score on the YMCA step test?

Below average Zone one (65-75% HR max )

What is the upper extremity strength assessment?

Bench press -estimates one rep max on overall uppder body strength -considered an advanced assessment for strength specific goals only -warm up w/ light resistance for 8 to 10 reps -1 min rest -add 10-20 lbs for 3-5 reps -2 mins rest -repeat last two steps until failure between 2 to 10 reps -use chart to estimate one rep max

The Durnin-Womersley formulas four sites of skinfold measurements include which of the following an atomic locations?

Biceps, triceps, subscapular, and iliac crest

For a client who demonstrates their low back arching as a movement compensation, which method of cardio would you initially avoid?

Bicycles and steppers

red blood cells

Blood cells that carry oxygen from the lungs to the body cells.

Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.

Bracing

Central Nervous System (CNS)

Brain and spinal cord Primary function is to coordinate activity of all parts of the body

This type of support includes the availability of family, friends, and coworkers with whom clients can exercise.

Companionship support

force couple relationship

muscle groups moving together to produce a movement around a joint

Anterior Oblique subsystem

Creates stability from the trunk through the pelvic floor and to the hips. Contributes to rotational movements, leg swings, and stablization

Triceps Exercises Strength

Cable Pushdown Supine Bench Barbell Triceps Extension

What is a potential result of consuming an excessive amount of Vitamin D?

Calcification of blood vessels and eventually kidney, heart, and lung damage

What is a potential benefit to the vertical loading system?

Can be very beneficial for allowing maximal recovery to each body part while minimizing the amount of time wasted on rest.

What is the ultimate nutritional limiting factor for exercise performance?

Carbohydrate availability

Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods.

Carbohydrates

The chief source of energy for all body functions and muscular exertions?

Carbohydrates

What are the 3 substrates?

Carbohydrates, fats, proteins (order of importance) -primary sources of chemical energy -energy comes from ATP

What is the mos valid measurement of cardiorespiratory assessments?

Cardiopulmonary exercise testing (CPET) = maximal oxygen uptake -but expensive, takes long time, lack of willingness to perform So resort to submaximal testing = allows for prediction or estimation of VO2 max

pulmonary artery

Carries deoxygentated blood from the heart to the lungs

Kettlebell Program Design Strategies: Kinetic Checkpoints

Checkpoints: 1. Feet: approximately shoulders' width apart and pointing straight ahead 2. Knees: in line with the second and third toes (avoid valgus or varus motions) 3. Hips: level with lumbar spine in a neutral position 4. Shoulders: depressed and slightly retracted to activate scapulae stabilizers 5. Head: cervical spine in a neutral position (chin tuck)

During the pushing/pulling assessment, you notice your client'sHead protrudes forward, what strengthening exercise would you perform with them?

Chin tuck (keep head in neutral position during all exercises)

Following training systems can be just as beneficial as traditional forms of cardiorespiratory training?

Circuit training

Performing a series of exercises, one after the other, with minimal rest is an example of which type of resistance-training system?

Circuit training

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest between each exercise.

Circuit training system

Applying the OPT Model for the Goal of Body Fat Reduction

Client is cycled through the first 2 phases (for the increased activity/fat loss) with phase 3 as optional for hypertrophy. Phase 2 cardio is also recommended throughout (after initial stage 1 adaptation). Highest metabolic activity will occur in phase 2 but it is alternated with phase 1 for proper rest periods.

The production of a force when a muscle is shortening is called?

Concentric.

The gluteus maximus is responsible for which of the following?

Concentrically accelerating hip extension and external rotation

Osteoporosis

Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.

What are the two respiratory airways?

Conducting airways = all the structures that air travels through before entering respiratory airways -gatherinig station -air to be purified/humidified -warmed/cooled Respiratory airways = collect channeled air from conducting airways and transport gases through diffusion

Pattern overload

Constantly repeating the same pattern of motion, which may place abnormal stresses on the body.

What does fitness assessments allow for?

Continually monitor a client's needs, functional capabilities, and physiologic effects of exercise -pre participation health screening -resting physiologic measurements (HR, BP, Ht, Wt) -measurements to help determine fitness lvl

Name four functions that increase as a result of dehydration.

Core temperature, heart rate, perceived exertion, use of muscle glycogen

--- is designed to increase joint range of motion (ROM), improve muscle imbalances, and correct altered joint motion.

Corrective flexibility

Is designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion

Corrective flexibility

Superset System

Couple of exercises performed in rapid succession.

Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.

Cumulative injury cycle

Moderate to high caffeine spears of about --- per kg body weight ingested about one hour before exercise can increase endurance exercise performance.

Five to thirteen mg

What is a potential result of consuming an excessive amount of calcium?

Kidney stones

Chest Exercises Strength

Flat Dumbbell Chest Press Barbell Bench Press

Diabetes type 2?

Deficient insulin receptor

Describe the Power Level

Designed to increase the rate of force production (or speed of muscle contraction). It takes all the skills gained in the previous phases and applies them with more realistic speeds and forces that the body will encounter in everyday life and in sports.

Values that provide guidelines for what constitutes an adequate intake of a nutrient, these values are designed to estimate the nutrient needs of healthy people in various age groups and of both sexes.

Dietary reference intake

Type of questions that can be answered with one word.

Directive questions

Periodization

Division of a training program into smaller, progressive stages. E.g., OPT model

nonsynovial joints

Do not have joint cavity, connective tissue, or cartilage

Performing a set to failure, then removing a small percentage of the load and continuing with the set is an example of which type of resistance-training system?

Drop-sets

A personal trainer is working with a client who regularly wears high heels. The trainer should expect to see overactive or tightness in which of the following tissues?

Gastrocnemius, sole is, and Achilles tendon

The premise on which all buying decisions are based.

Emotion

Type of support expressed through encouragement, caring, empathy, and concern.

Emotional support

Name four body function processes that are improved with adequate water consumption.

Endocrine gland function, liver function, metabolic function, body temperature regulation

The deepest layer of connective tissue

Endomysium

What are five things the body needs fats for?

Energy, cellular structure and membrane function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells

Which of the following statements strengthens the arguement that the fitness industry plays a vital role in improving the health of a countrys population?

Engaging in physical activites improves body fat composition and reduces the risk of a number of health-asscociated comorbidities.

*Benefits of Kettlebell training

Enhanced athleticism, coordination, and balance Increased mental focus and physical stamina Increased oxygen uptake Increased total body conditioning as opposed to isolation training Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal erectors Increase core stability and muscular endurance Increased strength and power Improved grip strength increase metabolic demands and caloric expenditure

Muscular Hypertrophy

Enlargement of skeletal muscle fibers in response to overcoming force form high volumes of tension.

What is a strong indicator of overall cardio fitness?

Exercise HR -Estimated max HR = 220-age

Muscles behavioral properties

Extensibility: Ability to be stretched or lengthened Elasticity: Ability to return to normal resting positon Irritability: Ability to respond to stimulus Ability to develop tension: Contraction

Following muscles is considered part of the global stabilization system?

External oblique Quadratus lumborum Psoas major Portions of internal oblique Rectus abdominis Gluteus medius Adductor complex • Adductor magnus • Adductor longus • Adductor brevis • Gracilis • Pectineus

The following core exercises is appropriate for a new client?

Floor prone cobra

*Monthly plan

Generalized training plan that spans 1 month and shows which phases will be required each day of each week. It also shows what cardio is planned and may also show when reassessment may occur.

Which method, also known as the Karvonen method, is used for establishing training intensity based on the difference between a clients predicted maxima heart rate and his or her resting heart rate?

Heart rate reserve (HRR) method

cardiovascular system

Heart, blood and blood vessels

Sinoatrial (SA) Node

Hearts natural pacemaker. Emits regular electrical impulses initiating contraction of the atria

Sandra, a tennis player, injures her right shoulder during one of her games. She hires a fitness instructor to help her make full recovery from her injury before her next game. The fitness instructor decided to makes a full assessment of Sandra's physical condition before proceeding to plan her fitness regimen. Which of he following should the fitness professional assess first in this scenario?

Her posture, with or without movement.

If a client demonstrates an excessive forward lean during the over-head squat assessment, which of the following muscles should be stretched during the clients warms-up?

Hip flexor complex

During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches?

Hip flexor complex, erector spinae, latissimus dorsi

A client's Low back arches when perfoming a pushing assessment, what is a probable Overactive muscles?

Hip flexors Erector spinae

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

Horizontal loading

Motor Control

How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response Set of prestructured muscle commands

*Acute variables

Important components that specify how each exercise is to be performed.

Physiological Benefits of Resistance Training

Improved cardiovascular efficiency improved endocrine (hormone) and serum lipid (cholesterol) adaptations Increased bone density increased metabolic efficiency

Name six benefits of vibration training.

Improved circulation and cardiovascular function, alleviation of muscle soreness, weight reduction and increased metabolism, increased bone density, increased flexibility and range of motion, improved overall well-being

What does training the body's proprioceptive abilities do?

Improves balance, coordination, posture

*Benefits of Vibration Training

Improving circulation and CV function Alleviation of muscle soreness Weight reduction and increased metabolism Increasing bode density Increasing flexibility and range of motion Improving overall well-being and potentially reducing the symptoms of Parkinson disease, multiplesclerosis, and fibromyalgia

hypertrophy

Increase in cell size

Subjective Information

Information gathered from a client that includes their occupation, lifestyle and medical backround

This type of support includes directions, advice, or suggestions given to clients about how to exercise.

Informational support

Alarm Reaction

Initial reaction to a stressor. Activation and Protective processes.

A client's Low back arches when perfoming a pushing assessment, what is a probable underactive muscle?

Intrinsic core stabilizers

Name four precautionary statements on dietary supplements.

Investigate the use of multivitamins for your specific needs, specific compounds can allow the body to function at full capacity, individual results may vary, general population should not use supplements for medicinal purposes

Describe Maximal Strength Training (Phase 4)

It focuses on increasing the load placed on the tissues of the body. Maximal intensity improves: Recruitment of more motor units rate of force production Motor unit synchronization

Identify a true statement about glycogen.

It is a complex carbohydrate that can be rapidly broken down into glucose.

Describe the Strength Endurance Phase (2)

It is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.

Describe the Hypertrophy Phase (3)

It is designed for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.

What assessment consideration are imperative when planning a program for youth?

It is imperative to check for movement deficiencies (static and dynamic postural assessments)

What are three things recent research has demonstrated regarding circuit training?

It is just as beneficial as traditional cardiorespiratory training, it produced greater levels of EPOC and strength, and it produced near identical caloric expenditure when compared with walking at a fast pace.

What is the benefit of emphasizing eccentric and isometric muscle actions at slower velocities during the stabilization phase of training?

It places more demand on the connective tissues (as well as the stabilizing muscles) and better prepares the nervous system for functional movements.

Synovial joints

Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body.

When performing the overhead squat assessment, your client's arms fall forward, which muscle would be considered most likely overactive?

Latissimus dorsi Teres major Pectoralis major/minor

During an Overhead Squat assessment, what are the probable overactive muscles when the client's arms fall forward?

Latissimus dorsi, teres major, pectoralis major/minor

Suboptimal positioning

Less than optimal body positioning that when repeated reinforces poor motor patterns and can lead to abnormal stress and pattern overload

What is the factor when an essential amino acid is missing or present in the smallest amount?

Limiting factor

Which of the following is true of live events?

Live events present participants with testing opportunities for specializations and certifications during the event.

--- is the amount of weight lifted during training.

Load

What is the best measure of cardiorespiratory fitness?

Maximal oxygen consumption (VO2 max) -expensive to test w/ accuracy -can be estimated through Rockport walk test (walk as fast as possible for 1 mile) , step test (step on and off box for 3 minutes), YMCA bike protocol test (Bike ride twice at 3 minutes each)

How to calculate body fat percentage with the Durnin formula?

Measure 4 skinfolds: biceps, triceps, subscapular, iliac crest then plug into chart w/ sex and age -body fat% x scale weight = fat mass -scale weight - fat mass = lean body mass

What is the push up test from performance accessment?

Measures upper body muscular endurance -perform push ups for 60 s or to exhaustion w/o compensation -must touch chest to floor (record amt of touches)

Body Fat Reduction using Specificity

Mechanical - more calories burned standing up Neuromuscular - more calories burned when muscles are used for longer periods of time Metabolic - more calories burned with shorter rest periods

Shoulder Exercises Power

Medicine Ball Scoop Toss Medicine Ball Oblique Throw

If a client's Upper body Arms fall forward during the overhead squat assessment, what muscles would be considered underactive?

Mid/lower trapezius Rhomboids Rotator cuff

What are the probable underactive muscles when a client's arms fall forward during an Overhead Squat Assessment?

Middle/lower trapezius, rhomboids, rotator cuff

The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Muscular hypertrophy

According to a recommendation by the International Health, Racquet and Sportsclub Association (IHRSA) in 2003 certifying agencies can receive accreditation from which of the following organizations?

National Commission for Certifying Agencies (NCCA).

Afferent Neurons

Nerve cells that carry impulses towards the central nervous system Mechanoreceptors (touch and position) Thermoreceptors (temperature) Nociceptors (pain) Chemoreceptore (taste, smell) Photoreceptors (light)

Efferent Neurons

Nerve cells that conduct impulses away from the central nervous system EFFERENT = EFFECT motor neurons that sends a message for muscles to contract

What type of adaptations are seen with low volume training?

Neurologic adaptations

Which of the following is part of the subjective information gathered in a fitness assessment?

Occupation

Which of the following is an appropriate speed, agility, and quickness drill?

One-ins

Amanda is a fitness professional assisting the athletic trainer of a soccer team. The athletic trainer, when attending to other clients, leaves Amanda in charge of the soccer team. Which of the following is Amanda prevented from doing because of her roles in the team as a fitness professional?

Performing the duties of a licensed professional in the absence of one.

The connective tissues surrounding fascicles

Perimysium

Which of the following is a physical training approach that involves division of a training program into smaller, progressive stages.

Periodization

Stabilization Level Resistance Training

Phase 1 - Type 1 muscle fibers. High reps, low to moderate intensity in a position that challenges stability

Which phase(s) of the OPT model are most important for a client who has a goal of body fat reduction?

Phase 1 Stabilization Endurance and Phase 2 Strength Endurance

When training for speed, agility, and quickness, the foot and ankle complex should be in what positions when it hits the ground?

Pointing straight ahead and dorsiflexed

Golgi Tendon Organs

Receptors sensitive to change in tension of the muscle and the rate of that change

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time.

Power

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group.

Recommended Dietary Allowance (RDA)

What is the drawing-in maneuver?

Recruits local core stabilizers by drawing navel in toward the spine

The professional who is legally qualified to practice in the field of nutrition.

Registered Dietitian (RD)

The tendency of the body to seek the path of least resistance during functional movement patterns is known as:

Relative flexibility

Reciprocal inhibition

Relaxation of antagonist muscle and contraction of agonist muscle.

Lower crossed syndrome summary

Short muscles: gastroc, soelus, hip flexor complex, adductors, lats, erector spinae Lengthened muscles: ant tib, post tib, gluetus max, gluteus medius, transversus abdominis, internal oblique Altered joint mechanics -increased = lumbar extension -decreased = hip extension Possible injuries: hamstring complex strain, anterior knee pain, low-back pain

Dyspenea

Shortness of breath

The principles of effective goal setting as reflected by the acronym SMART.

Specific, Measurable, Attainable, Realistic, Timely

Catecholamines

Stimulate the "fight or flight" response to danger; sympathetic nervous system response (epinephrine, norepinephrine)

A Barbell bench press is an example of which level of training in the NASM OPT model?

Strength

A Leg press is an example of which level of training in the NASM OPT model?

Strength

A Shoulder press machine is an example of which level of training in the NASM OPT model?

Strength

A seated cable row is an example of which level of training in the NASM OPT model?

Strength

Strength Level Resistance Training Phases

Strength Endurance - Phase 2 - ability of the body to repeatedly produce high levels of force for prolonged periods = supersets. Hypertrophy - Phase 3 - enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension resulting in increased cross section. Maximal Strength - Phase 4 - maximum force that a muscle can produce in a single voluntary effort regardless of velocity. All motor units are recruited.

A system of strength training that uses a couple of exercises performed in rapid succession of one another.

Superset system

How is training done in the Power level?

Supersets are performed combining a strength exercise with a power exercise for each body part (such barbell bench press superset with a medicine ball chest pass). The first of these increases the Power part of the equation and the second increases the velocity

Triceps Exercises Stabilization

Supine Ball Dumbbell Triceps Extension Prone Ball Dumbbell Triceps Extension

How does body position affect hypertension/

Supine or prone positions (especially when the head is lower in elevation than the heart) can often increase blood pressure, and therefore, they may be contraindicated.

What is the foundation for all kettlebell movements?

Swing type movements are the foundation for all kettlebell training.

Endorcine System

System of glands of glands that secret hormones into the bloodstream.

You observe that your client's knee moves inward during the single-leg squat assessment; what muscle would you foam roll and static stretch?

TFL Vastus lateralis Adductor complex Biceps femoris (short head)

Tensegrity

Tension maintains the integrity of a structure providing stability and efficiency in mass and movement

What's the purpose of PAR-Q?

The Physical Activity Readiness Questionnaire designed to determine safety or possible risk of exercising -aimed to identify CV disease before working out

What is a potential drawback to the horizontal loading system?

The amount of time typically spent resting can add up to more time than the workout

Heart Rate (HR)

The number of beats per minute (bpm) for the heart The rate the heart pumps Usually measured in beats per minute

*Training Frequency

The number of training sessions performed during a specified period (usually 1 week) .

Dendrite

The portion of neuron that is responsible for gathering information from other structures Receive messages from other cells

*Exercise Selection

The process of choosing appropriate exercises for a client's program.

Which of the following uses two exercises performed in rapid succession of one another for resistance training?

The superset system

*Training Duration

The timeframe of a workout or the length of time spent in one phase of training. That is: 1. The timeframe from the start of the workout to the finish of the workout. 2. The length of time (number of weeks) spend in one phase (or period) of training.

ventricles

The two lower chambers of the heart which force blood out of the heart and into arteries.

Which of the filling is an advantage of owning a fitness facility?

These facilities are highly appealing to personalized clientele.

Give four reasons why the body needs carbohydrates.

They are the preferred form of energy, they constantly need to be replaced, parts of the central nervous system relies exclusively on carbohydrates, they efficiently burn and use fat and protein

Why are Acute Variables important?

They determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.

Which of the following is a true statement about dynamic assessments?

They help identify areas of dysfunction in a individual's movements.

Exercises in the core-stabilization level are identified through these characteristics.

They involve little motion through the spine and pelvis

What are some common barriers to exercising?

Time, unrealistic goals, lack of social support, social physique, anxiety, convenience

What is the purpose of a push-up test?

To measure muscular endurance of the upper body.

What is the goal of the personal trainer concerning the use of weight machines?

To progress individuals into a more proprioceptively enriched environment (eg., using dumbbells in supine, prone, and standing position) while emphasizing multiple planes of motion to improve overall stability and multiplanar neuromuscular coordination to be better accustomed to handle the movement demands experienced in everyday life.

What are examples of stabilization exercises?

Total body = ball squat curl to press; step up balance, curl, to overhead press Chest = ball dumbell chest press; push up Back = standing cable row; ball dumbbell row Shoulder = single leg dumbbell scaption; seated stability ball military press Biceps = single leg dumbbell curl; single leg barbell curl Triceps = supine ball dumbbell triceps extension; prone ball dumbbell triceps extension Legs = ball squat; multiplanar step up to balance

What are examples of power exercises?

Total body = two arm push press; barbell clean Chest = two arm medicine ball chest pass; rotation chest pass Back = medicine ball pullover throw; soccer throw Shoulder = front medicine ball oblique throw; overhead medicine ball throw Legs = squat jump; tuck jump

Internal rotation refers to the rotation of a joint ---of the body.

Toward the middle.

Split Routine

Training different body parts on different days.

What factors can affect training volume?

Training phase Goals Age Work capacity or training status Recoverability Nutritional status Injury history Life stress

*Weekly plan

Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week.

Sensory Neurons

Transmit nerve impulses from impulses from muscles and organs via receptors to the brain and spinal chord

Following muscles is considered part of the Local stabilization system?

Transversus abdominis Internal oblique Lumbar multifidus Pelvic floor muscles Diaphragm

What is something an independent personal trainer should take into consideration when compared to other types of personal training employment?

Travel times between client locations.

According to the Durnin formula to calculate a persons percentage of body fat, --- is one of the sites of skin fold measurement.

Triceps

During the assessment, you notice your client's Knees move inward, what strengthening exercise would you perform with them?

Tube walking: side to side

Total Body Exercises Power

Two Arm Push Press Barbell Clean

Chest Exercises Power

Two arm Medicine Ball Chest Pass Rotation Chest Pass

When performing the single-leg dumbbell scaption, what is the immediate regression?

Two legs

Name four upper body progressions in the Progression Continuum.

Two-arms, alternating-arms, single-arm, single-arm with trunk rotation

Stabilizing muscles are typically made up of what type of muscle fibers?

Type 1

Muscular System

Type 1-2 Fibers, Smooth-Cardiac-Skeletal, Aerobic and anaerobic, Creates energy

Which type of diabetes is most closely associated with obesity, particular abdominal obesity?

Type 2

--- refers to a program design approach that adds a small increase of intensity every week.

Undulated periodization

What is the best time of day to have your client measure their resting heart rate?

Upon waking in the morning

What assessment is designed to estimate the one-rep maximum on overall upper body strength of the pressing musculature?

Upper Extremity Strength Assessment: Bench Press

Characterized by a forward head and rounded shoulders

Upper crossed syndrome

A client's Head migrates forward when perfoming a pushing assessment, what is a probable Overactive muscles?

Upper trapezius Sternocleidomastoid Levator scapulae

A client's shoulder elevates when perfoming a pushing assessment, what is a probable Overactive muscles?

Upper trapezius Sternocleidomastoid Levator scapulae

What are the details around power training?

Use traditional strength exercises (w/ heavy loads) superset with power exercises(light load, fast) ex: power exercises are medicine ball chest pass, soccer throw, squat jump

What modes can utilize Suspension Bodyweight Training?

Usually Phases 1 and 2

Peripheral Heart Action System

Variation of circuit training that alternates upper and lower body parts. Good for altering body composition.

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity : and moving to the lower extremity.

Vertical loading

Performing exercises on the OPT template one after the other, in a vertical manner down the template is an example of which type of resistance-training system?

Vertical loading

When does an individual exhibit a reduced risk of injury?

When the individual's body is able to move better.

How to calculate your target heart rate?

[(HR max- HRrest) x desired intensity] + HRrest

How to estimate TEE?

[weight (lbs) x 10 = RMR ] x activity factor (1.2-2.1) = TEE

What should be the immediate progression of a single leg dumbbell curl?

a) single leg, alternating arm, stable b) single leg, single arm, stable c) two leg, alternating arm, unstable d) two leg, single arm, unstable

Identify a true statement about Type I, or slow-twitch, muscle fibers. a. They contain a large number of capillaries, mitochondria, and myoglobin. b. They are larger in size than Type II muscle fibers and are referred to as white fibers. c. They are faster than Type II muscle fibers to produce maximal tension. d. They have a low oxidative capacity and fatigue quickly.

a. They contain a large number of capillaries, mitochondria, and myoglobin

The Physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying an individual's

a. level of risk for cardiovascular disease.

Bracing occurs when a person contracts the abdominal, _____, and buttock muscles at the same time.

a. lower back

A bodys motor response to internal and external environmental stimuli is called _____. a. motor behavior b. homeostasis c. force-couple d. arthrokinematics

a. motor behavior

An aspiring fitness trainer's first goal is to:

a. obtain a certification from a recognized and accredited organization.

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement is called _____.

a. proprioception

Measuring a client's resting heart rate by lightly placing two fingers along the lateral side of the arm in line and just above the thumb is the example of recording a client's

a. radial pulse.

In the context of selecting an appropriate speed of movement during training, muscular endurance and stabilization is best developed with a(n):

a. slow repetition tempo.

Exercises help establish optimal landing mechanics in the _____ level of reactive training.

a. stabilization

When performing a _____, the resistance must be placed in such a way to resist elbow extension.

a. standing triceps extension

The _____ can also be used to determine training intensities of the bench press.

a. upper extremity strength assessment

What is strength?

ability of neuromuscular sys to produce internal tension to overcome external force -result of activating neuromuscular sys

What is power?

ability to produce greatest possible force in the shortest possible time (force x velocity) -increase in power is achieved by increasing force or velocity -maximize training by using both heavy and light weights

What is muscular endurance?

ability to produce/maintain force production for prolonged time -helps to increase core and joint stabilization (which is the foundation that hypertrophy, strength, power is built upon)

What is quickness?

ability to react to a stimulus and appropriately change motion with maximal rate of force production

What is agility?

ability to start, stop, change direction quickly -refers to change in movement direction, cadence, speed

What is the energy expended during physical activity?

above RMR and TEF -20% of TEE

describe the movement in a pulling assessment

abs inward, feet split stance, pull for 2/0/2 tempo @ 20 reps

describe the movement in a pushing assessment

abs inward, feet split stance, push for 2/0/2 tempo @ 20 reps

What is the water consumption recommended?

adult human = 60% water -sedentary men/women should consume 3.0L (13 cups) / 2.2L (9 cups) per day -those who want to lose weight should drink an additional 8 ounces of water per 25 pounds above ideal weight

What are the fat intake recommendations?

adults: 20-35% of daily calories athletes: 20-25% of daily calories no health benefits consuming less than 15% daily

What is the nervous system's integrative function?

allows body to analyze/interpret sensory info and allow for proper decision making ex: transmit nerve impulses between neurons

What are muscle imbalances?

alterations in the lengths of muscles

single leg squat assessment

assesses dynamic flexibility, core strength, balance, and overall muscular control all on one leg **with one leg off ground, client squats

pulling assessment assesses what

assesses imbalances during pulling motions + movement effeciency

pushing assessment assesses what?

assesses imbalances during pushing and movement effiency

whats the most important thing to remember when doing assessments on youth populations?

assessments should be FUN

Recertification requires that the fitness professional obtain ________ CEUs every 2 years.

b. 2.0

Which of the following scenarios illustrates high self-efficacy?

b. An individual adheres to his or her exercise regimen regardless of the temptation.

_____ is an example of a strength exercise during resistance training workouts.

b. Bench press

Which of the following is a function of the respiratory system?

b. Bringing oxygen into the lungs and removing carbon dioxide from the lungs

A _________ trait changes over time.

b. Dynamic

Which of the following methods uses a percentage of a client's estimated maximal heart rate to calculate target heart rate?

b. Peak maximal heart rate

Which of the following is the correct order for the stage of change model?

b. Precontemplation, Contemplation, Preparation, Action, Maintenance

Landing behind the ball of the foot while performing power exercises would _____.

b. ensure proper force distribution through the foot and lower extremity

sphenoid

butterfly-shaped bone that extends behind the eyes and forms part of the floor of the cranial cavity

_____ are sensory receptors responsible for sensing distortion in body tissues and are located in muscles, tendons, ligaments, and joint capsules of the human body. a. Photoreceptors b. Chemoreceptors c. Mechanoreceptors d. Osmoreceptors

c. .mechanoreceptors

An individual exercises regularly, but has not yet maintained the behavior for 6 months. In which of the following sections of the Stages of Change model is this individual?

c. Action

Statistical data relating to the population and the particular groups in it are called _________.

c. Demographics

Which of the following is the process of getting oxygen from the environment to the tissues of the body?

c. Diffusion

Operations activities are those that ________

c. Do not directly generate revenue

What is the best example of performing an exercise in a proprioceptively enriched environment?

c. Dumbbell chest press on stability ball

Which of the following statements is true of the strength level of reactive training?

c. Exercises in this level require great specificity, speed, and neural demand.

muscular imbalance

caused by altered reciprocal inhibition, synergistic dominance, arthrokinetic dysfunction and overall decreased neuromuscular control

movement of a push-up test

client lowers till 3 inches off ground, and pushes back up do as many as possible in 60 sec w/o variation

What is tempo?

controls amount of time muscle is active or producing tension in the following scheme: a= eccentric b = isometric c= concentric

Which of the following scenarios best demonstrates a trainer's skills at encouraging a client to practice self-monitoring?

d. Have a client keep an exercise log on a calendar to help keep him motivated.

John is performing static stretching on his calf muscles. During the stretching, however, John feels tension in his calf muscles. Identify the action during the procedure that is most likely to have caused the muscle tension in his calf muscles.

d. He let his heel hang off a step.

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces is known as _____.

d. biomechanics

The second exercise during Strength Endurance Training is a stabilization exercise in a controllable environment that challenges the stabilization muscles in order to increase one's ability to maintain _____.

d. body posture

Bracing is referred to as a(n) _____ of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.

d. co-contraction

Shaft portion of a bone that is hollow

diaphysis

What are close chained exercises?

distal extremities (hands/feet) are in FIXED position and force applied is not enough to overcome resistance; typically applies for bodyweight training -push ups -pull ups -squats

What is limit of stability?

distance outside the base of support one can move without losing control of center of gravity

Rockport walk test measures

estimated O2 consumption and a cardiovascular starting point

What is EPOC?

excess post exercise oxygen consumption = state in which the body's metabolism is elevated for a time after exercise -During intermittent exercise, the anaerobic to aerobic processes occurs multiple times with each change of work requirement

When a client is performing the overhead squat assessment from the anterior view, which of the following kinetic chain checkpoints are you observing?

feet, ankles, and knees from the front

Describe dynamic stretching

force production of muscle and body's momentum to take joint through full available ROM -uses reciprocal inhibition to improve soft tissue extensibility -perform 10 reps using 3-10 dynamic stretches

What additional body reactions are essential for good kettlebell technique?

gluteal and latissimus dorsi contraction along with abdominal hollowing and bracing. Also remember: for safety, use chalk, have a protected floor, do not use gloves

if knee valgus occurs in single leg and overhead squat assessment occurs, what are the underactive muscles

gluteus medius and maximus VMO

What are incomplete proteins?

grains, legumes, nuts, seeds, veggies

cardiovascular system

heart blood and blood vessles

cardiac output

heart rate multiplied by stroke volume, measure of overall performance of the heart

synovial joints

held together by a joint capsule and ligaments, associated with movement

Hyperglycemia

high blood sugar

what do nitrates do to heart rate and blood pressure?

increase or have no effect on heart rate decrease or have no effect on blood pressure

what do antidepressants do to heart rate and blood pressure?

increase or no effect on heart rate decrease or no effect on blood pressure

What is chronic disease?

incurable illness or health condition that last more than 1 year

pro shuttle test measures what

measures speed, explosion, body control and agility

shoulder elevation in pulling and pushing assessments are caused by what underactive muscles?

mid and lower traps

lumbar 5

name of spine section and how many vertebrae?

sacrum 5

name of spine section and how many vertebrae?

Agonists

prime movers of an exercise

Muscle spindles

receptors sensitive to change and rate in length of the muscle

four chambers of the heart

right atrium, left atrium. left ventricle, right ventricle

What are monosaccharides?

single sugar unit -glucose -fructose -galactose

Type 1 muscle fibers are also known as

slow twitch muscle

submaximal testing

tests for VO2max estimates and predictions, and these tests are terminated at a predetermined heart rate

functional efficiency

the ability of the neuromuscular system to perform functional tasks with the least amount of energy, decreasing stress on the bodys structure this is a result of structural efficiency/optimal posture

Adduction

the movement of a body part toward the body's mid-line.

Muscle synergy

the nervous systems ability to call upon many muscles at once in order to execute a precise movement such as writing

Heart Rate

the number of times the heart contracts or beats per minute

Dynamic range of motion

the optimal control of movement throughout a joints entire range of motion

Remodeling

the removal of old bone tissue and the formation of new bone tissue

scapular winging

the scapula protrudes from the back in an abnormal position (shoulders elevated)

What portion of the skeletal system is the axial system?

the skull the rib cage and the vertebral column

how do you preform pro shuttle test

three cones, 5 feet apart client stands at middle of cone, sprints to right cone, touches ground, sprints to leftmost cone, touched ground, sprints back to center cone

Working with the arms overhead for long periods can lead to shoulder and neck soreness as a result of?

tightness in the latissimus dorsi.

One of the main benefits of circuit training

time efficient

Describe the cumulative injury cycle.

tissue trauma --> inflammation --> muscle spasm (as a protective mechanism) --> adhesions --> altered neuromuscular control --> muscle imbalance

What factors affect the determination of a correct rest interval?

training experience training intensity tolerance of short rest periods muscle mass general fitness level training goals nutritional status recoverability

What to consider about diabetes?

type 1 = does not produce enough insulin type 2 = cannot respond normally to insulin Recommendations: -consider to prevent blisters and foot microtrauma when recommending walking -careful about carb intake and insulin use -similar guidelines to obese ppl -careful w/ self myofascial release -phase 1 and 2 OPT most appropriate -initially, but do be aware to avoid weight bearing activities -watch out for hypoglycemia -intensity no greater than 50-90% in beginning

appendicular skeleton

upper extremities and lower extremities

davies test measures

upper extremity agility and stabilization

performance assessments measure what?

upper extremity and muscular endurance, lower extremity agility and overall strength

commonly overactive/short muscles associated with upper crossed syndrome

upper traps levator scapulae sterncleidomastoid scalenes lattisimus dorsi teres major subscapularis pectoralis major/minor

Metabolic Specificity

Refers to the energy demand placed on the body.

myofibril protein

actin and myosin

if client performs overhead squat assessment and low back arches, what is this caused by?

tight latts!! if same exercise is preformed better with hands at hips if low back still arches, then core is the issue

central canal

-the hollow center of an osteon where blood vessels and nerve fibers run through bone

What exercise is considered a Back-Stabilization Exercises?

- Standing Cable Row - Ball Dumbbell Row

impacted fracture

-a bone fracture in which broken bone ends are forced into each other

What are the benefits of speed, agility, and quickness training?

-weight loss -coordination -movement proficiency -injury prevention Note: when using SAQ for weight loss, clients' HR must be kept appropriate elevated ex: -youths: red light, green light, follow the snake (follow the pattern of a rope, one foot on each side, forward and backward) -weight loss population: jump rope, cone shuffles, ladder drills, box drill, partner mirror drill -seniors: cone/hurdle step overs, stand up to figure 8

Describe muscle fibers

-wrapped by sarcolemma -contain cell components like sarcoplasm, nuclei, mitochondria, myofibrils

New Topic: Exercise and Pregnancy

.

New Topic: Intermittent Claudication/Peripheral Arterial Disease

.

Program Design Continuum (Summary)

.

Adductor Magnus - Anterior Fibers

...

Biceps Brachii

...

The recommended rest intervals for resistance training in Phase 1 Stabilization Endurance Training of the OPT model.

0-90 seconds

What is the recommended dietary allowance for protein?

0.8 g /kg/day -10 to 35% total caloric intake

1) What is the essential fat percentages? 2) What is the athletic fat percentages? 3) What is the recommended <34 fat percentages? 4) What is the recommended 35-55 fat percentages? 5) What is the recommended 56< fat percentages?

1) M: 3-5%, F: 8-12% 2) M: 5-13%, F: 12-22% 3) M: 8-22%, F: 20-35% 4) M: 10-25%, F: 23-38% 5) M: 10-25%, F: 23-38%

What are the 3 stages of stress response?

1) alarm reaction = initial rxn to stressor (increased oxygen, blood supply) 2) resistance development = increased functional capacity to adapt to stressor (increasing motor unit recruitment) 3) exhaustion = prolonged intolerable stressor produces fatigue and leads to a breakdown in system or injury (stress fractures, muscle strains, joint pain, emotional fatigue)

OPT model applications for: 1) body fat reduction 2) hypertrophy 3) improving general sports performance

1) alternate btw phase 1 and 2, one phase per month, 3x a week 2) alternate between as such: 123, 234, 1234, 321, 3x a week 3) power + strength endurance constant, plus alternate on and off stabilization each month

What are the 3 phases of plyometric exercise?

1) eccentric phase = cocking/loading phase 2) amortization phase = dynamic stabilization, transition phase, muscle switches from overcoming force to imparting force 3) concentric phase = unloading phase

What are the 3 major types of joint motion?

1) roll (ex: squat) 2) slide (ex: knee extension) 3) spin (ex: pronation/supination of forearm)

Training Points for Arthritis

1. Pain lasting more than an hour after a workout is an indication the the routine should be modified. 2. High volume and high intensity should be avoided 3. Be aware of medication, especially anti-inflammatory, can cause weight gain and increased risk of fractures. 4. Modify Phase 1 repetition rate to 10 - 12 (instead of 12-20). 5. Plyometric training is not recommended.

Other things to keep in mind

1. Start with stage 1 cardio and progress only after physician approval 2. standing positions (even for core) for exercise are preferred so as not to raise the blood pressure 3. Peripheral Heart Action training system may help to distribute blood flow better. 4. Clients should breathe normally and avoid the Valsalva Maneuver or oevergripping when using exercise equipment.

Name three physiological considerations when training youth.

1. Submaximal oxygen demand (economy of movement): children are less efficient and tend to exercise at a higher percentage of their peak oxygen uptake as compared to adults. 2. Glycolytic enzyme production is insufficient to sustain bouts of high-intensity exercise. 3. Limited ability to sweat in response to hot, humid environments (decreased tolerance to temperature extremes).

*Benefits of Medicine Balls

1. The ability to develop explosive power 2. The medicine ball is a very useful modality because it allows movements to occur as explosively as possible without the need for eccentric deceleration

Training Points for Pregnancy

1. The general consensus is that most recreational pursuits are appropriate for all pregnant women. Those already engaged in an exercise program before pregnancy may continue with moderate levels of exercise until the third trimester, when a logical reduction in activity is recommended. 2. In the second and third trimester, prone and supine exercises may not be recommended. This is also true of uncontrolled twisting motions of the torso or hip abduction and adduction machines.. 3. Ideally, postnatal women should be encouraged to reeducate posture, joint alignment, muscle imbalances, stability, motor skills, and recruitment of the deep core stabilizers such as the transverse abdominis, internal oblique, and pelvic floor musculature. 4. A return to a more vigorous program after the pregnancy is over should be deferred and entered into gradually. 5. Do not use SMR on varicose veins that are sore or on areas that are swollen 6. No plyometric after the first trimester. 7. Use Phase 1 and 2 of OPT in the first trimester; however, in the second and third trimester, only Phase 1 is advised.

What are four questions that may help clients determine their long-term goals?

1. What do I want to accomplish in 6 months? 2. What do I want to accomplish in the next year? 3. What do I want to accomplish in the next 5 years? 4. What is my dream accomplishment?

Are Body Weight exercises open-chained or closed-chained?

Primarily closed-chained. This may result in greater morot unit activation and synchronization when compared with open-chained exercises.

Central Nervous System

Primarily consists of the brain and spinal chord

What phases of the OPT model can utilize the strength training machines?

All phases; however, in phase 1 especially, the personal trainers should strive to progress clients from strength training machines to more proprioceptively enriched environments.

Horizontal Loading

All sets of an exercise or body part before moving on to the next exercise or body part. e.g., 3 chest, then 3 back. Most commonly used.

atrioventricular (AV) valves

Allow blood to pass from atria to ventricles

What is the next immediate progression for the ball two-arm dumbbell chest press?

Alternating-arm ball dumbbell chest press

Cardiac output (Q)

Amount of blood pumped by the heart per minute (L)

Which of the following statements supports the importance of postural assessment in the Optimal Performance Training model?

An appropriate posture allows for correct joint motions.

What is the Davies test from performance accessment?

Assesses upper extremity agility and stabilization -while in push up position, switches off touching two points 36 inches apart -record the number of touches in 15 s

: In order to become more aware of the calories they're consuming, what is the length of time clients should track their food intake?

At least one week

Name three diets that are considered very low carbohydrate diets; each contains less than 21% carbohydrates.

Atkins diet, Protein Power diet, Ketogenic diet

What zone would a client start in if they had an average score on the YMCA step test?

Average / Above average Zone two

What effect do beta-blockers have on a client's Blood pressure and Heart Rate?

Decrease Heart Rate Decrease Blood Pressure

A multiplanar single-leg box hop-up and hop down with stabilization is categorized as an exercise in which ?

Balance-Power Exercise

Arteries

Blood vessels that carry blood away from the heart

veins

Blood vessels that carry blood back to the heart

Motor Neurons

Carry information from the central nervous system to muscles and glands efferent neurons; neurons that carry messages from spinal cord/brain to muscles and glands

platelets

Cell fragments that play an important part in forming blood clots

What type of adaptations are seen with higher volume training?

Cellular adaptations

Describe the dynamic postural pushing assessment.

Checkpoint: LPHC Compensation: low back arches Probable overactive muscles: hip flexors, erector spinae Probable underactive muscles: intrinsic core stabilizers Checkpoint: shoulder complex Compensation: shoulder elevation Probable overactive muscles: upper traps, sternocleidomastoid, levator scapulae Probable mid/lower trap: mid/lower traps Checkpoint: head Compensation: head migrates forward Probable overactive muscles: upper trap, sternocleidomastoid, levator scapulae Probable underactive muscles: deep cervical flexors

Describe the dynamic postural pulling assessment.

Checkpoint: LPHC Compensation: low back arches Probable overactive muscles: hip flexors, erector spinae Probable underactive muscles: intrinsic core stabilizers Checkpoint: shoulder complex Compensation: shoulder elevation Probable overactive muscles: upper trap, sternocleidomastoid, levator scapulae Probable underactive muscles: mid/lower traps Checkpoint: head Compensation: head protrudes forward Probable overactive muscles: upper trap, sternocleidomastoid, levator scapulae Probable underactive muscles: deep cervical flexors

A food that supplies all of the essential amino acids in appropriate ratios.

Complete protein

Name seven typical disordered eating patterns.

Consuming junk food, avoidance of specific foods, eating one meal per day, irregular eating patterns, food phobias, financial limitations affecting types of foods one can purchase, eating too much or too little protein or carbohydrates

Cumulative injury cycle

Cycle in which an injury will induce inflam, musc spasm, adhesion, altered neuromusc control, & musc imbalances. Then repeats.

What assessment is used to assess upper extremity agility and stability?

Davies Test

Mechanoreceptors

Specialized sensory receptors that respond to deformation of body tissues. Stimulated in response to touch, pressure, stretch and motion. Respond to movement, pressure, and tension

SAID Principal

Specific Adaption to Imposed Demands Body will adapt to specific demands that are placed on it. You get what you train for.

What are the 3 kinds of levers?

First class = fulcrum in middle -like a seesaw -ex: nodding head Second class = resistance in the middle (fulcrum and effort on either side) -like a load in wheelbarrow -ex: full body push ups or calf raises Third class = effort in middle (between resistance and fulcrum) -most limbs are 3rd class levers -ex: human forearm during bicep curl (fulcrum is the elbow, effort is bicep, load is the dumbbell)

Which of the following careers is passing a licensure exam to practice optional?

Fitness professional.

plasma

Fluid portion of the blood

What is FITTE principle?

Frequency, intensity, time, type, enjoyment Frequency: general health (small quantities every day); improved fitness (higher intensity 3-5 days/wk) Intensity: calculated via HR, power, or % max oxygen consumption or oxygen uptake reserve -moderate intensity = <60% reserve -recommended intensity is 40-85% (40% being threshold for deconditioned individuals) Time: 2.5 hrs of moderate-intensity aerobic activity every week -or 1 hr 15 mins of vigorous intensity aerobic activity -or mix of intensities Type: to be considered aerobic, must be: -rhythmic -large muscle groups -continuous

What are the carbohydrate intake recommendations?

General: 6-10 g/kg/day, 45-65% total caloric intake Before exercise: consume high carb meal 2 to 4 hrs before exercising for more than an hour During exercise: consume 30-60g of carb every hour After exercise: consume 1.5g per kg of carb within 30 minutes Weight loss: no need to reduce carb intake for weight loss

*Annual plan

Generalized training plan that spans 1 year to show when the client will progress between phases.

How long will a client stay in Maximal Strength Training Phase 4?

Generall 4 weeks before cycling back through Phase 1 or 2 or progressing on to Phase 5

Endocrine System

Glands secrete hormones that regulate processes such as growth, reproduction, and nutrient use (metabolism) by body cells.

What are the most important goals of exercise for individuals with either type of Diabetes?

Glucose control, and for those of Type 2, weight loss

Joint receptors

In and around joint capsule. Responds to pressure, acceleration and deceleration of joint. Gives a sensation of pain if the joint is stretched beyond it's normal range.

A food source low or lacking in one or more of the essential amino acids.

Incomplete protein

What are the goals of the stabilization endurance training phase of OPT?

Increase ability to stabilize joints and maintain optimal posture

What is the goal of balance training?

Increase client awareness to his/her limit of stability through controlled instability

What are the risks of following an overly restrictive (very low calorie) diet?

Increased risk of malnutrition; poor energy; behavioral ''pendulum'' swings; minor side effects: fatigue, constipation, nausea, and diarrhea; major side effects: gallstone formation

Nonsynovial joints

Joints that do not have a joint cavity, connective tissue, or cartilage. skull

Name the eight essential amino acids.

Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

A unit of expression of energy equal to 1000 calories.

Kilocalorie or Calorie with a capital C

Following muscles is considered part of the Movement system?

Latissimus dorsi Hip flexors Hamstring complex Quadriceps

If a client's Upper body Arms fall forward during the overhead squat assessment, what muscles would be considered Overactive?

Latissimus dorsi Teres major Pectoralis major/minor

pulmonic valve

Located between the right ventricle and the pulmonary artery

Fatty acids considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer.

Monounsaturated fatty acids and polyunsaturated fatty acids

Which of the following describes the typical profile of members that attend a large fitness facility?

More fiscally conservative.

What percentage of total caloric intake from protein defines a high protein diet?

More than 35%

Arthrokinematics

Motions of the joints Roll, spin, slide

Describe the movement system

Muscles attach the spine and/or pelvis to the extremities -concentric force production and eccentric deceleration during dynamic activties -primary muscles: lat, hip flexors, hamstring complex, quads

Posterior Oblique Subsytem

Muscles create a straight line when contracting they produce a pulling and stabilizing force. works concurrently with DLS during gait

Global Muscular System

Muscles responsible predominantly for movement and consisting of more superficial musculature that originates from the pelvis to the rib cage, the lower extremites, or both. four subsystems: Deep longitudinal subsystem (DLS): legs, lower body Posterior oblique subsystem (POS): Core Anterior oblique subsystem (AOS): Connects core obliques to oposite legs

Describe the local stabilization system

Muscles that attach directly to the vertebrae -type 1 (slow twitch) muscle fibers w/ high density of muscle spindles -responsible for intervertebral and intersegmental stability (works to limit excessive compressive, shear, and rotational forces btw spinal segments) -primary muscles: transverse abdominis, internal obliques, multifidus, pelvic floor musculature, diaphragm

Name five things carbohydrates provide for the body.

Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation

What do antagonists do? What are the associated muscles with exercises?

Oppose prime mover ex: -hip extension (psoas - deep hip flexor) -chest press (posterior deltoid) -overhead press (latissimus dorsi) -row (pectoralis major) -squat (psoas - deep hip flexor)

What are the phases of the OPT model?

Optimum Performance Training Model: -Phase 1: Stabilization Endurance Training -Phase 2: Strength Endurance Training -Phase 3: Hypertrophy Training -Phase 4: Maximal Strength Training -Phase 5: Power Training

Which of the following is an advantage of working at a larger fitness facility for a fitness professional that is looking to be financially successful?

Organizational marketing efforts.

DOMS Delayed-Onset Muscle Soreness

Pain or discomfort often felt 23 - 72 hours after intense exercise or unaccustomed physical activity.

What are the 2 types of Osteoporosis

Primary - Type 1: associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost Secondary - Type 2: caused by certain medical conditions or medications that can disrupt normal bone reformation, including alcohol abuse, smoking, certain diseases, or certain medications

What do agonists do? What are the associated muscles with exercises?

Prime mover (muscles most responsible for a particular movement) ex: -hip extension (gluteus max) -chest press (pectoralis major) -overhead press (deltoid) -row (latissimus dorsi) -squat (gluteus maximus, quads)

What is SAID?

Principle of Specificity or specific adaption to imposed demands = the body will adapt to the specific demands that are placed on it -mechanical specificity = weight and movements placed on the body -neuromuscular specificity = speed of contraction and exercise selection -metabolic specificity = the energy demand placed on the body -note: weight loss programs apply all 3

Epinephrine (adrenaline) and norepinephrine

Produced by the adrenal glands

Which of the following Ps of the marketing mix focuses on what is being sold?

Product

Exhaustion

Prolonged stress that is intolerable produces exhaustion and distress.

Muscular system

Provides for movement and posture. Composed of skeletal muscles, cardiac muscles, and smooth muscle. Has tendons and ligaments Smooth Muscles: involuntary muscles Cardiac muscles: involuntary muscles in the heart **Skeletal muscles: voluntary, controlled muscles that provide locomotion and stability to the skeletal system. These ar the muscles that fitness professionals focus on by helping clients achieve increased skeletal muscle activation, coordination, strength, size and form during movement patterns.

Four scenarios where supplemental protein may be helpful.

Quick amino acid consumption before or after weight training; to replace whole-food protein for weight loss; when whole food is not available; for bodybuilders, wrestlers, or weight conscious athletes preparing for competition

The ability to react and change body position with maximum rate for force production, in all planes of motion and from all body positions, during functional activities.

Quickness

Name three diets that are moderately high in carbohydrates at a 51-60% carbohydrate content.

RDA Food Pyramid diet, Flat Belly diet, Mediterranean diet

The ability of muscles to exert maximal power in a minimal amount of time is known as ---.

Rate of force production.

Identify an alternative name for plyometric training.

Reactive training.

Neuromuscular Specificity

Refers to the speed of contraction and exercise selection.

Mechanical Specificity

Refers to the weight and movement placed on the body.

What is a good indicator of overall cardio fitness?

Resting HR (3 mornings in a row and taking the avg of the HR) -typical resting HR is 70-80

Length-tension relationship (LTR)

Resting length of a muscle and the tension the muscle can produce at this resting length.

What is the amount of energy expended while at rest? It typically accounts for 70% of total energy expenditure (TEE).

Resting metabolic rate (RMR)

Total energy expenditure (TEE) is the sum total of what three energy components?

Resting metabolic rate (RMR), Thermic effect of food (TEF), and Energy expended during physical activity

To what extent should exercise in hot, humid environments should be restricted for children?

Restrict to 30 minutes Take frequent rest periods Ensure adequate hydration

Name four core-power exercises.

Rotation Chest Pass, Ball Medicine Pullover Throw, Front Medicine Ball Oblique Throw, Soccer Throw

Following is considered a core power exercises?

Rotation chest pass Ball medicine ball (MB) pullover throw Front MB oblique throw Soccer throw

Vibration Training (aka WBV - "Whole Body Vibration)

Russian scientists discovered WBV increased the cosmonauts (2) bone density and (3) muscular strength and helped prevent some of the harmful effects of spaceflight

The --- bisects the body into right and left sides.

Sagittal plane.

Biceps Exercises Stabilization

Single Leg Dumbbell Curl Single Leg Barbell Curl

Name strategies that enhance exercise adherence.

Self-management, goal setting, self-monitoring, positive self-talk, psyching up, imagery

The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.

Self-myofascial release

You have a client working in Phase 3: Hypertrophy, what type of flexibility would you use?

Self-myofascial release and active-isolated stretching

What are muscle spindles?

Sensory receptors within muscles -run parallel to muscles -sensitive to changes in muscle length and rate of length of change -regulate contraction of muscles via stretch reflex mechanism (prevents overstretching) Think: sensitive to lengthening, so opposite action = shorten and not over stretch

Circuit Training

Series of exercises, one after the other, minimal rest. 1-3 sets of 8-15 reps

What assessment is used to assess lower extremity agility and neuromuscular control?

Shark Skill Test

Which of the following assessments involves positioning a client in the center box of a grid, with hands on hips and standing on one leg?

Shark skill test

Sandra, a fitness professional, enrolls for CEU courses but does not complete them. She selects publications without finding out whether or not they are based on valid research. In addition, she appears disinterred pursing any collegiate degrees. She has not obtained any continuing educational units (CEUs) in the last two years. Which of the following is likely to be her consequences in this case?

She is likely to lose her fitness professional certification.

Upper crossed syndrome summary

Short muscles: upper trap, levator scapulae, sternocleidomastoid, scalenes, lats, teres major, subscapularis, pectoralis major/minor Lengthened muscles: deep cervical flexors, serratus anterior, rhomboids, mid traps, lower traps, teres minor, infraspinatus Altered Joint Mechanics: -increased = cervical extension, scapular protraction/elevation -decreased = shoulder extension, shoulder external rotation Possible injuries: headaches, bicep tendonitis, rotator cuff impingement, thoracic outlet syndrome

The latissimus dorsi is responsible for concentrically accelerating movements?

Shoulder extension, adduction, and internal rotation

Type I Muscle Fibers

Slow Twitch or red fibers contain large numbers of capillaries (exchange of oxygen and carbon dioxide take place) , mitochondria (POWERHOUSE OF THE CELL, protein that holds oxygen) and myoglobin ( red pigment and where food is converted into energy) Type 1 fibers are slower to reach maximal contraction and are more resistant to fatigue. Smaller in size, produce less force and do not response as well to hypertrophy as type 2 Type 1 fibers support posture, stabilize muscles, provide dynamic stabilization needed during functional movement patterns and activities of daily living.

During an Overhead Squat assessment, what are the probable overactive muscles when there is an excessive forward lean?

Soleus, gastrocnemius, hip flexor complex, abdominal complex

The ability to move the body in one intended direction as fast as possible.

Speed

The resistance training system that involves breaking the body up into parts to be trained on separate days.

Split-routine system

What is the lower extremity strength assessment?

Squat -estimates one rep max squats and overall lower body strength -considered an advanced assessment for strength-specific goals only -warm up w/ light resistance for 8 to 10 reps -1 min rest -add 30-40 lbs for 3-5 reps -2 mins rest -repeat last two steps until failure between 2 to 10 reps -use chart to estimate one rep max

During the assessment, you notice your client's Arms fall forward, what strengthening exercise would you perform with them?

Squat to row

Name six guidelines for providing uncompromising customer service.

Take every opportunity to meet and greet each member, present a positive image, never give an impression that you are inconvenienced by a client/potential client, express ideas clearly through all forms of communication, take every opportunity to strengthen relationships, take ownership of complaints

Altered reciprocal inhibition

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

Restrictive Lung Disease

The condition of a fibrous lung tissue, which results in a decreased ability to expand the lungs.

What areas does osteoporosis commonly affect?

The neck of the femur and the lumbar vertebrae (considered part of the core), leaving the core in a weakened state and subject to injury.

How does WBV training work?

The vertical sinusoidal vibrations simulate increased gravity on the body

What is the amount of energy expended above the RMR as a result of processing food for storage and use? It typically accounts for approximately 6-10% of total energy expenditure (TEE).

Thermic effect of food (TEF)

Even though Stabilization is crucial for all beginners, why is it necessary to cycle back through this level after doing phases of strength and power?

To help maintain a high degree of core and joint stability. It also may allow the body to actively rest from more intense bouts of training..

What is the purpose behind resistance training for obese clients?

To increase lean body mass and therefore increase metabolic rates and improve body composition.

The main function of the Soleus Muscle

To stabilize the ankle joint

The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases.

Tolerable Upper Intake Level

Name three nutrients that should not be around 100% of the DV.

Vitamin A, beta-carotene (contraindicated for smokers), calcium

What is important about the alignment of the line of pull and muscle action while using a cable machine?

When using a cable machine it is important to align the line of pull of the cable with the line of pull of the muscle being worked

The belief in one's ability to succeed in a specific situation is termed __________.

b. Self-efficacy

how to preform YMCA 3 minute step test?

client does 24, 12inch steps per minute for 3 minutes record recovery pulse for 60 seconds immediately after exercise completion locate # in table determine HR and multiply it by zone percentage ex: HRmax x .65 <--- zone 1 is 65%

how do you perform squat test

client has squat bar on shoulders does warm up set 8-10 reps rests 1 min increases weight 30-40lbs (10-20% initial load) continually ads weight until failure between 2-10 reps of 3-5 for greater accuracy

when the ventricles contracts, the valves..

close (to prevent backflow)

kinetic chain

combination of interrelation of the actions of the nervous, muscular, and skeletal systems to create movement

postural distortion patterns

common postural malaignments and muscle imbalances that individuals develop based on a variety of factors 3 basic patterns: pronation distortion system, lower crossed syndrom, upper crossed syndrom

how do you preform 40-yard dash

cones 40 feet apart record time it takes client to sprint to end cone stop watch when chest crosses end cone 2 trials, take best time

Nerve impulses

consecutive linking of neurons by electrochemical signals that travel throughout the nerve fiber

What is the result of too short a rest period?

fatigue, decreased performance, therefore altered movements patterns and injury.

What does connective tissue allow for?

forces to be generated by muscle to be transmitted to components of muscle to bones -create motion -help form tendons

Repetitive lack of motion

frequent immobility, leads to potential for repetitive stress injuries

commonly overactive/short muscles associated with lower crossed syndrome

gastrocnemius soleus hip flexor complex adductors lattisimus dorsi erector spinae

commonly overactive/short muscles associated with Pronation Distortion Syndrome

gastrocnemius soleus peroneals adductors TFL hip flexor complex biceps femoris

YMCA 3-minute step test measures

individuals cardiorespiratory fitness through a submaximal bout of stair climbing at a set pace for 3 minutes

how to perform a rockport walk test

record clients weight client walks a mile as fast as possible record time and BPM immediately after completion determine o2 consumption score with the crazy formula locate score in table determine zone determine HRmax, multiply it by zone percentage

how do you perform vertical jump test

record standing reach height client leaps vertically without stepping but using all arms and legs. subtract standing reach height from jump height

Hypomobility

refers to decreased mobility or restricted motion

poor dorsiflexion during during a squat is an example of what?

relative flexibility

The --- is defined the speed at which each muscle action is performed.

repetition tempo

pattern overload

repetitive physical activity that moves through the same patterns of motion, placing stresses on the body overtime

the bicuspid valve

s What valve separates the left atrium from the left ventricle?

Describe the glycolysis system

-short term use -can produce significantly greater amount of energy than ATP-PC -30-50 s of duration (ideal for 8-12 repetition exercise) -need to covert to glucose 6 phosphate before glucose can be used -can be aerobic (pyruvic acid) or anaerobic (lactic acid)

irregular

-shape of a bone that is not long, nor short, nor flat ex.: vertebrae, sphenoid, hyoid

long

-shape of bones that are long with heads one the ends ex.: tibia, humerus, femur, phalange

short

-shape of bones that are short and cubed ex.: tarsals & carpals

What are the 3 kinds of exercises?

-single joint = isolates one major muscle group or joint (bicep curls, tricep pushdowns, calf raises) -multijoint = two or three joints (squats, lunges, step ups, chest presses, rows) -total body = multiple joint movements (step up balance to overhead press, squat to two arm press, barbell clean)

compound fracture

-the broken bone is exposed to the outside

What are the different kinds of fat sources: 1) monounsaturated fat 2) polyunsaturated fat 3) saturated fat 4) trans fat

1) monounsaturated fat = olive oil, canola oil, peanut oil, avocados 2) polyunsaturated fat = vegetable oils, omega 3, nuts, seeds 3) saturated fat = meat, poultry, lard, butter, cheese, cream, eggs, whole milk, tropical oils 4) trans fat = stick margarine, shortening, fried foods, fast food, many baked goods

What are the four steps in the model of verbal communication?

1. What speaker means 2. What speaker says 3. What listener hears 4. What listener thinks speaker means

Training Points for clients with Coronary Heart Disease:

1. monitor heart rate carefully; use the rating of perceived exertion (RPE) as well 2. reclining position may be counter indicated 3. consult with physician concerning SMR 4. Cardio at phase 1 progressed with physician's advice 5. Core in the standing (or on an incline with head raised) position is preferred 6. Plyometric training would not be recommended for this population in the initial months of training. 7. Resistance training should be performed in a seated or standing position. Circuit style or PHA training 8. ensure the client is not straining (over gripping, etc.)

If a client's LPHC Excessive forward lean during the overhead squat assessment, what muscles would be considered underactive?

Anterior tibialis Gluteus maximus Erector spinae

CNS

Central Nervous System; Brain and spinal cord; coordinate activity of all parts of the body

Nervous System

Central Nervous, Neurons, Motor Control, Motor learning, Mechanoreceptors

From top to bottom what are five sections of the vertebrae?

Cervical spine , Thoracic spine, Lumbar spine, Sacrum, Coccyx.

What effect do Vasodilators have on a client's Blood pressure and Heart Rate?

Increase & no effect or decrease Heart Rate Decrease Blood pressure

Nervous System

billions of cells specifically designed to provide communication network

Who benefits from maximum strength training?

For ppl looking for maximal prime mover strength by lifting heavy loads

What was OPT model made for?

For society that has more structural imbalances and susceptibility to injury than every before; this can systematically progress any client to any goal

Applying the OPT Model for the Goal of General Sports Performance

For the typical client, Phases 1, 2, and 5 will be the most important. Phase 3 may not be necessary since phase 4 will increase strength levels in preparation for phase 5. In Figure 14.16 (the picture on this card), Phases 1, 2, and 5 are all used in the same week (undulating periodization). This helps to introduce power training at a slower, more moderate pace, with low weekly volumes, while ensuring optimal levels of stabilization and strength necessary to increase power. Remember to pair less intense cardio with more intense workouts and vice versa.

What is the integrated performance paradigm?

Forces must be damped (eccentrically), stabilized (isometrically), and accelerated (concentrically) in order to move with efficiency

What is arthrokinetic dysfunction?

biomechanical and neuromuscular dysfunction leading to altered joint motion

What effect do Antidepressants have on a client's Blood pressure and Heart Rate?

Increase & no effect Heart Rate No Effect & Decrease Blood Pressure

What effect do Nitrates have on a client's Blood pressure and Heart Rate?

Increase & no effect Heart Rate No Effect & Decrease Blood Pressure

What are closed-chain exercises?

Movements in which the distal extremities (hands or feet) are in constant fixed position and thus the force applied by an individual is not great enough to overcome the resistance (such as the ground or immovable object). Examples: push-ups, pull-ups, and squats.

People in this stage of change do exercise occasionally but are planning to begin exercising regularly in the next month.

Preparation

Diastolic blood pressure represents?

Pressure within the arterial system when the heart is resting and filling with blood

What assessment is used to measures muscular endurance of the upper body, primarily the pushing muscles?

Push-Up Test

Increasing (or decreasing) weight with each set is an example of which type of resistance-training system?

Pyramid

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set.

Pyramid system

Guidelines the health and fitness professional should use when approaching potential clients.

Say ''Hello'' to each member; offer towels or water; roam the workout floor; don't hide behind desks, books, or a computer; introduce yourself by name; don't educate on the first interaction

Charlotte is planning to start a new fitness club. She is a certified personal trainer and plans to market her new fitness club in her neighborhood. There are already multiple fitness clubs in the neighborhood that cater to similar needs of the residents. Which of the following ideas should Charlotte focus on in her marketing mix to make the fitness club a success?

She should develop a niche or a speciality that would set her club apart from the other clubs.

When first starting out with a brand new client, which of the following training systems is most appropriate?

Single set

What is the immediate progression of an alternating-arm ball dumbbell chest press?

Single-arm ball dumbbell chest press

During the assessment, you notice your client's feet turn out, what strengthening exercise would you perform with them?

Single-leg balance reach

Performing one set of each exercise is an example of which type of resistance-training system?

Single-set

Name the training system that involves performing one set of each exercise.

Single-set system

A Single-leg dumbbell press is an example of which level of training in the NASM OPT model?

Stabilization

A Single-leg squat is an example of which level of training in the NASM OPT model?

Stabilization

A Stability ball dumbbell row is an example of which level of training in the NASM OPT model?

Stabilization

How should an OPT training program progress for youth?

Start in phase 1 (Stabilization Endurance) program. Progression into phases 2 through 5 should be decided on the basis of maturity level, dynamic postural control (flexibility and stability), and how they have responded to training up to this point.

How will hypertensive medication affect submaximal cardio assessments?

They may bring the pulse rate down artificially, throwing off the results.

What is the traditional reason for use of a dietary supplement?

To provide the body with nutrients that might not be adequately supplied by a diet

systole

a contraction of the heart muscle, specifically the ventricles.

cumulative injury cycle

a cycle the body goes through to heal injury. tramatized tissue -> inflammed tissue -> muscle tension (spasm) -> fibrotic adhesions (knots) -> decrease in muscle fiber extensibility over time

Knee injuries involving ligaments lead to:

a decrease in the neural control to muscles that stabilize the patella.

What is altered reciprocal inhibition?

a muscle inhibition which causes inhibition of its functional antagonist

pronation distortion system

a postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees) *mikayla

Diastole

a relaxation of the heart muscle.

overhead squat assessment assesses what?

a transitional movement assessment designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control

transitional movement assessment

a type of assessment that evaluates dynamic posture

General program design continuum: a) muscular endurance/stabilization b) hypertrophy c) maximal strength d) power

a) muscular endurance/stabilization Reps: 12-20 Sets: 1-3 Intensity: 50-70% 1 RM Tempo: slow (4/21) Rest periods: 0-90s b) hypertrophy Reps: 6-12 Sets: 3-5 Intensity: 75-85% 1RM Tempo: moderate (2/0/2) Rest periods: 0-60s c) maximal strength Reps: 1-5 Sets: 4-6 Intensity: 85-100% of 1RM Tempo: fast/explosive Rest periods: 3-5 mins d) power Reps: 1-10 Sets: 3-6 Intensity: 30-45% of 1 RM or <10% of body weight Tempo: fast/explosive Rest periods: 3-5 mins

The study of personality, values, opinions, attitudes, interests, and lifestyles is called _________.

a. Psychographics

What is thermic effect of food (TEF)?

amt energy expended above RMR due to digestion for storage and use -6 to 10% of TEE

What is the respiratory quotient (RQ)?

amt of carbon dioxide expired divided by the amount of oxygen consumed RQ of 1 = 100% fuel coming from carbohydrates RQ of 0.7 = 100% fuel coming from fats (Anything in the middle is a mix of carbs and fats)

What is resting metabolic rate?

amt of energy expended while at rest -70% of TEE (total energy expenditure) -avoid declines in RMR by avoiding starvation diets

What are complete proteins?

animal sources, dairy and meats

Past injuries: knee injuries non contact result from

ankle or hip dysfunction

During a static postural assessment, a personal trainer observes that a client has protracted shoulders and a forward head. Which of the following muscles would he expect to be shortened?

d. Sternocleidomastoid and pectoralis major

if feet turn out in single leg and overhead squat assessment occurs, what are the underactive muscles

medial gastrocnemius medial hamstring gracilis satorius popliteus

What is the ratings of perceive exertion method?

moderate intensity equal to "somewhat hard" (12-14) on the 6-20 Borg scale

what do diuretics do to heart rate and blood pressure?

no effect on heart rate decrease or no effect on blood pressure

during an overhead squat assessment, what should you look for?

no knee valgus, arms aligned with ear, feet straight ahead,

altered neuromuscular efficiency

occurs when the kinetic chain is not performing optimally to control the body in all three planes of motion

Lower crossed syndrome

postural distortion syndrome characterized by an anterior tilt to the pelvis (arched lower back) *miles

Upper crossed syndrome

postural distortion syndrome characterized by forward head and rounded shoulders

Systolic blood pressure represents?

pressure within the arterial system after the heart contracts

What do muscle spindles do?

prevent muscles from stretching too far or too fast -lengthened muscle stretches --> increases muscle spindle excitement --> microspasms/feeling tightness (contraction)

Deep Longitudinal Subsystem (DLS)

primarily responsible for force transmission longitudinally from the trunk to the ground

if excessive forward lean in single leg and overhead squat assessment occurs, what are the overactive muscles

soleus gastrocnemius hip flexor abs

if feet turn out in single leg and overhead squat assessment occurs, what are the overactive muscles

soleus lateral gastrocnemius biceps femoris

What are the 2 types of fiber?

soluble fiber = moderates blood glucose lvls, lower cholesterol -oats -legumes -barley -uncooked fruits/veggies insoluble fiber = passes through digestive system in its original form -reduce risk of colorectal cancer, hemorrhoids, constipation -daily intake = 25 to 38 g of fiber

What does strength endurance training improve?

stabilization endurance, prime mover, strength, overall work capacity, joint stabilization, lean body mass

The 5 stages of the opt method are

stabilization endurance, strength endurance, hypertrophy, maximal strength, power

The primary difference between sensory, inter, and motor neurons

the direction of their nerve impulses

What does tropomyosin do?

-located on actin -blocks myosin when muscle is relaxed

What are movements in the frontal plane?(side to side movements)

-Adduction = movement of the segment toward the midline (decrease in angle) -Abduction = movement away from midline of the body (increase angle) Ex: side lateral raises, side lunges, side shuffling

What are the effects of common movement patterns?

-Extended periods of sitting = tight hip flexors, postural imbalances, potentially poor cardio conditioning -Repetitive movements = pattern overload to muscles and joints causing trauma/kinetic chain dysfunction -Mental stress = elevated resting HR/BP/Ventilation at rest and exercise

What other recommendations for designing a senior fitness program?

-Flexibility training -SMR and static stretching are helpful -Simple active or dynamic stretching can be used as a warmup - Cardio should be limited to Stage I and II (unless under a doctor's instruction) -Progression through the OPT model should happen slowly, always starting in phase I, emphasizing balance training, before moving on to the rest of the phases -Emphasize good technique to prevent injury -Consult with their doctor and work within his/her guidelines

What are movements in the sagittal plane? (forward and backwards movements)

-Flexion = bending where the angle DECREASES -Extension = straightening where angle INCREASES Ex: bicep curls, tricep pushdowns, squats, front lunges, calf raises, walking, running vertical jump, climbing stairs, shooting a basketball

What kind of assessments should be done for obese clients?

-Health -Movements assessments (pushing, pulling, squatting) -Single leg balance should be substituted for a single leg squat for an obese client

What are the benefits of Stabilization training?

-Improving muscle imbalances -Improving stabilization of the core musculature -Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training -Improving overall cardiorespiratory and neuromuscular condition -Establishing proper movement patterns and exercise technique

Describe active isolated stretching

-use agonists and synergists to dynamically move joint into ROM -increases motorneuron excitability --> creates reciprocal inhibition of muscle being stretched -recommended for warm up

What other training tips are important for obese clients?

-Resistance training may be better with cable machines, exercise tubing, or body weight from a standing or seated position (so they don't have to fit into a machine) -Flexibility exercises should also be performed from a standing or seated position -Use SMR with caution and may need to be avoided or practiced at home -Core and balance training is also important, but caution must be taken when placing an obese client in a prone or supine position because they are prone to hyper and hypotensive reactions to exercise -Resistance training may need to start in a seated position and progressed to a standing position -Phase 1 and 2 of the OPT are great for obese clients. Ensure they are breating properly during resistance to avoid straining during exercises (also not squeezing the bars too tightly, etc.) -Weight supported exercise (such as cycling or swimming) may work better for obese clients and reduce orthopedic stress.

spiral fracture

-a bone fracture where the bone is broken in a twist

comminuted fracture

-a bone fracture where the bone is broken into many fragments

compression fracture

-a bone fracture where the bone is broken inwards

What does modern training programs emphasize?

-appropriate exercise selection -all muscle actions -multiple planes of motion -repetition tempos

Describe tendons

-attach muscles to bones -anchor where muscle can exert force to control bone/joint -poor vascularity (like ligaments)

What to consider about hypertension?

-blood pressure over 140/90 -plan to reduce BP should include diet, exercise, weight loss, medication -avoid supine/prone positions (due to changing BP) Recommendations: -static and active stretching -avoid foam rolling (bc involves laying down) -standing core exercises preferred over supine core exercises -careful w/ plyometric training -resistance training in seated or standing positions -use circuit or peripheral heart action training system to keep blood flowing -breathe normally -avoid vlasalva maneuver (overgripping)

Single Set

1 set of each exercise. 8-12 reps. Good for beginners & 1st time clients

What are the 3 phases of flexibility training?

1) Corrective = increase joint ROM, improve muscle imbalances, correct altered joint motion -Includes: self myofascial release and static stretching -Appropriate for OPT phase 1 2) Active = improve extensibility of soft tissue and increase neuromuscular efficiency using reciprocal inhibition -Includes: self myofascial release and active isolated stretching (allows for agonists/synergist muscles to move limb through full ROM while functional antagonists are being stretched) -Appropriate for OPT phases 2, 3, 4 3) Functional = self myofascial release and dynamic stretching (requires integrated, multiplanar soft tissue extensibility w/ optimal neuromuscular control, full ROM, or movement without compensation) -Appropriate for OPT phase 5

What are the 3 lvls of SAQ training?

1) stabilization (phase 1) = 4-6 drills w/ limited horizontal inertia and unpredictability -ex: cone shuffles, agility ladder drills 2) strength (phase 2, 3, 4): 6-8 drills w/ greater horizontal inertia but limited unpredictability -ex: T drill, box drill, stand up to figure 8 3) power (phase 5): 6-10 drills w/ max horizontal inertia and unpredictability -ex: modified box drill, partner mirror drill, timed drills

Describe the progression continuum of increasingly unstable environment for the stabilization continuum, lower body, and upper body respectively.

1) stabilization continuum -floor -sport beam -half foam roll -foam pad -balance disc -wobble board -bosu ball 2) lower body -two leg stable -staggered stance stable -single leg stable -two leg unstable -staggered stance unstable -single leg unstable 3) upper body -two arm -alternating arms -single arm -single arm with trunk rotation

How many times per week must one train to maintain the physical, physiologic, and performance improvements that were achieved during other phases of training?

1-2 time per week

What is the recommended protein intake for strength athletes?

1.2-1.7 g/kg (0.5-0.8 g/lb)

What is the percentage of fat intake that athletes are recommended to consume?

20 to 25% of total caloric intake

The ability of an organism to use food substances for growth and repair

Nutrition

The daily recommended intake of fiber for men.

38 g

reassess clients generally every ________ weeks

4

How many calories are in one gram of a carbohydrate?

4 calories

global muscular system

4 subs systems, larger muscles to work synergistically in larger movements

How long does a client normally stay in the Stabilization Endurance Training Phase (1)?

4 weeks

How long will a client generally stay in the Strength Endurance Training Phase?

4 weeks

How long will a client stay in this phase?

4 weeks before cycling back through Phase 1 or 2

A prolonged intolerable stressor that produces fatigue and leads to a breakdown in the system or injury is called?

Exhaustion

What is a component of core-power exercises that make them easy to identify?

Explosive movements with medicine balls

Repetitive stress injury (RSI)

Injury due to pattern overload

Is it possible to slow the structural deficits responsible for decreased functional capacity in older adults, including loss of muscle strength and neural proprioception?

Yes. musculoskeletal degeneration may not be entirely age-related. Measures can be taken to prevent loss of muscle strength and functional immobility with aging.

The training strategy for Strength Endurance Training involves using _____.

b. superset

Identify a characteristic of muscle spindles.

a. They are sensitive to change in length of muscle and the rate of that change.

Exercises involve little motion through the spine and pelvis in _____ training.

a. core-stabilization

While pressing overhead during a Multiplanar Step-Up Balance, Curl, to Overhead Press exercise for body stabilization, it is important to make sure that the low back does not arch as it may indicate weakness of the intrinsic core stabilizers and tightness of the _____ muscle.

a. latissimus dorsi

Which of the following is most likely to happen in the first 30 minutes of the initial session of behavioral coaching?

b. Talking and getting to know a client's needs and goals

Dorsiflexion

backward flexion (bending), as of the hand or foot. This can also be described as bending in the direction of the dorsum. (dorsum = upper surface = "superior" surface, i.e. the surface of the foot or hand that includes the toe nails or finger nails).

What does excess vitamin A during conception/early pregnancy cause?

birth defects

The focus in the stage II of stage training is on:

c. increasing the workload of an exercise activity.

The highest rate of oxygen transport and utilization achieved at maximal physical exertion is called _____.

c. maximal oxygen consumption

When an individual performs chest presses, the range of motion at the shoulder joint is determined by the load one is lifting and _____.

c. tissue extensibility

While performing a squat, lowering the body towards the ground is considered a(n) _____ of the muscle.

d. eccentric action

maximal oxygen consumption

highest rate of oxygen transport and utilization achieved at maximal physical exertion

What settings are used what a client is starting out on WBV training

low intensity, low frequency, short sessions. Generally increase the parameters from there.

In the contest of training plans, a --- is the largest cycle that covers a yearlong period of training or an annual plan.

macrocycle.

asking about ocupation, extended periods of sitting, repetitive movements, dress shoes, past injuries, and past surgeries are _____________ _____________

pre-assessment questions/information

canaliculi

small channels that radiate through the matrix of bone connecting osteocytes to each other

Atrioventricular (AV) node

small mass in the lower septum of the right atrium that passes impulses from the sinoatrial node toward the ventricles

Sesamoid bones

small often round bones embedded in a joint capsule

Focus of Strength Level

-Increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more-complete ranges of motion -Increase the load-bearing capabilities of muscles, tendons, ligaments, and joints -Increase the volume of training -Increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle (weight loss or hypertrophy) -Increase (10) motor unit recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)

What are the components of long bone?

1) Epiphysis = ends of long bones (primary growth site) 2) Diaphysis = shaft = primary role is support 3) Epiphyseal plate = region connecting diaphysis to epiphysis 4) Periosteum = tough, fibrous membrane (provides attachment points for tendons) 5) Medullary cavity = space inside diaphysis, contains marrow (useful energy reserve) 6) Articular (hyaline) cartilage = hard, white, shiny tissue that cover articular ends of bones to reduce friction

In general, what specific sets, repetitions, training intensity, repetition tempo and rest interval yield: MUSCULAR ENDURANCE AND STABILIZATION

1-3 sets of 12-20 reps @ 50%-70% 1RM (one rep max), slow: 4/2/1 meaning 4 sec. eccentric, 2 sec. isometric hold, and 1 sec. concentric), short rest (0-90 sec (unless the capacity of the client dictates longer)

What is the recommended exercise selection for resistance training for a client in the Maximal Strength phase of the OPT model?

1-3 strength exercises per body part