PT Exam Review - Unit7

HRmax method

(220-age) x training intensity assumes all people the same age should train in the same range

training HR

(HRR x 60-80%) / RHR

________ is a measurement of the body's ability to extract oxygen from blood.

(a-v)O2 difference

anaerobic training

(sprinting and lifting) improves FUNCTIONAL capacity

IT band syndrome

**Common among runners, accounts for 10% of running-related injuries -Injury to the ligament that runs along the lateral aspect of the hip and thigh; presents as lateral knee pain

aerobic training considerations: AGE

**Healthy, sedentary adults experience a decline of their VO2max by ~1% per year after age 25 -Attaining higher aerobic fitness during youth helps prevent the premature onset of functional decline -Sedentary, older adults who engage in aerobic activity experience improvements similar to younger individuals (10-20%)

Training duration:

**The higher the intensity, the lower the possible training duration Amount of time the participant is exposed to training stress; often measured by time-under-tension (only work periods count, not rest periods)

Plantar fasciitis

**most common cause of HEEL AND FOOT pain -plantar fascia that runs from the bottom of the foot is strained/inflamed

Circuit Training System

**time-saving, potential for high caloric expenditure, tolerable resistance levels across the whole body, and relatively short workout durations -up to 15 exercises(1-2/major muscle group)performed for predetermined time period or rep range in sequential fashion with transitional rest between or 15-30sec rest for beginners. **Full circuits can be performed for a designated time-period, or several cycles can be engaged with rest in between

Basic PNF technique

-10-sec passive stretch through a full ROM is performed directly followed by active-assisted pressure from the trainer -The client must resist the trainer by contracting the stretched muscle for 6 sec in the terminal position -The client relaxes, and the trainer holds the joint in the end position for a further (up to) 30-sec passive stretch

Detraining from resistance training causes (after 3 weeks):

-A reduction in muscle mass and fiber size -Increased capillary and mitochondrial density -Increased body fat -Increased aerobic enzyme with concurrent reductions in anaerobic enzyme concentrations -Loss of muscle strength, power, and endurance -reduction in neuromuscular efficiency **1 week of rest from an intense anaerobic training program can actually serve to improve performance; after this period however, the body begins to decline in its capabilities

Detraining

-ANaerobic training adaptations have better residuals than aerobic, exhibiting a slower reversal rate

Assessments that employ cross-joint movements can be very useful:

-Apley back scratch test -Single straight-leg hip flexion test -Thomas test -Trunk flexion/extension tests -Overhead squat assessment

Chondromalacia

-Associated with repeated impact, overuse, poor joint alignment or muscle imbalances -Impacts the articular hyaline cartilage of the PATELLA (knee cap) -Improvements can be seen with knee stability training and strengthening of the vastus medialis

Exertional rhabdomyolysis

-Breakdown and necrosis of skeletal muscle with subsequent release into circulation -Caused by excessively intense and high-volume training with inadequate rest; higher temperature environments and dehydration increase risk -Can have very serious consequences - organ damage, severe ischemia, cardiac arrhythmias, and even death **Increased prevalence due to cultural excitement surrounding extreme training programs

Lactate threshold/tempo training

-CONDITIONED individuals use this technique for improvements in stamina and lactate tolerance -Start at a steady-state pace as close to the lactate threshold as can be maintained -Pace is increased in short bursts of 2-5 min above lactate threshold before the client is physiologically forced to slow down to a recovery pace -The interval supra-lactate threshold bursts result in lactate accumulation, very high ventilation, and discomfort but help to optimize performance

METs

-Common method for conveying the energy demands of work -MET values above rest represents the amount of oxygen to support work REST = 1 MET (3.5ml/kg/min) the energy needed for resting metabolic homeostasis Example: running on a treadmill at 10 METs = 3.5 (rest) x 10 = 35 ml/kg/min

recovery period

-Duration of time in between exercise bouts; allows for energy system replenishment and adaptations to occur *Inadequate recovery increases the risk for injury, illness, and overtraining; excess recovery limits fitness improvements

Fartlek training:

-Fartlek - Swedish term meaning "speed play" -Is a type of INTERVAL training that incorporates unstructured fluctuations of intensity (common in spinning classes) -Fartlek courses include variances in speed, distances and surface angles (e.g., uphill, downhill running) to reduce boredom and provide a variety of training stimuli

General warm-up:

-Gross motor activation via basic movements such as jogging, jumping rope or cycling -Can last 5-10 mins depending on training intensity

things that cause IT band to become inflamed

-IT band, quadratus lumborum, or gluteus medius tightness -Uneven gait caused by running on uneven surfaces -High total weekly mileage -Quadricep, hamstring or gluteal weakness -Inadequate warm-up protocols -Increasing training distances too quickly

Performance (sport-specific) warm-ups:

-Includes actions and neural patterns to improve performance in a particular sport or activity -Duration can reach 15-20 mins (general movements followed by neural preparation) Example: jumping rope for 3 mins → mobility drills → muscle activations drills → moderate-intensity ballistics with 5-10% of training intensity

Benefits of a warm-up:

-Increased neural sensitivity and transmission speed -Greater movement economy and ROM -Increased oxygen and blood delivery -Increased enzymatic and metabolic activity -Heightened muscle temperature

genetic benefits

-Larger stroke volumes -Greater concentrations of type I fibers -Greater mitochondrial and capillary density -Higher myoglobin concentrations -More efficient neural and metabolic pathways

Age: Older adults

-Loss of muscle mass, or SARCOPENIA, can greatly reduce function -Older adults show as much as 40% lower power output measures, fatigue faster, and lose mobility due to connective tissue changes -The risk for falls and bone fractures increases with age-related losses in speed, flexibility, stability, and balance **Resistance and power training is very useful for maintaining function and independence

Strength-Power Phase

-May emphasize strength or power preferentially, but includes a shift toward increased movement velocity **An integrated approach to strength/power can best serve clients with health and fitness goals (rather than athletic development)

what aerobic improvements can occur within 7 days of detraining?

-Mitochondrial, hemoglobin, and capillary densities revert back to pre-training conditions -Cardiac output/stroke volume is reduced 14 days off can result in a reduction of VO2max by 1 MET (3.5 ml/kg/min)

Exercise selection:

-Must select exercises which best reflect the needs analysis; each activity must match a specific need or goal -Need for skill acquisition as well as client-specific limitations and interests must be considered

contributing factors of bursitis

-Overuse or injury -Incorrect posture at work or rest -Poor conditioning before exercise or sports participation -Abnormal or poorly-positioned joints/bones (e.g., leg length discrepancy)

principles of exercise program design can include:

-PROGRESSIVE PREPARATION: acclimating the body to more challenging work levels -ENERGY CONTINUUM: the predominant energy system used to fuel the work -EXERCISE SELECTION: type of exercise or modality selected -PERIODIZATION: phasic adaptational-based system used to maximize desired response -EXERCISE ORDER: sequence of exercises -TRAINING FREQUENCY: # exercise bouts/week -TRAINING DURATION: length of time engaged in physical effort -TRAINING INTENSITY: level of effort performed relative to capabilities -REST PERIODS: duration of time between each physical effort -TRAINING VOLUME: quantity of total work performed -RECOVERY PERIODS: duration of time between exercise sessions

PRIORITY system

-Perform exercises for deficient muscle groups or health limitations at the beginning of each session to ensure they receive adequate attention with maximal energy availability -Often used during the general fitness/preparation phase of training **Good for new or novice clients or those returning to exercise

benefits of a cool down:

-Prevention of blood pooling -The maintenance of cardiac output via venous blood return to the heart -Reduction of blood/muscle lactate and stress hormones -Reduced risk for cardiac irregularities or dangerous event -Improved overall recovery

program tracking

-Program components should be tracked on a daily basis to gauge its effectiveness and monitor for any problems that may need to be addressed -allows for proper application of progressive overload; trainers should review the intensity, volume, rest intervals used, and specificity of stress to address any problems that arise -LIABILITY: if a trainer is involved in litigation, the program components are often reviewed for appropriateness (no tracking = no defense)

4 methods body uses to cool itsel

-RADIATION: heat loss into surrounding air through the skin -CONVECTION: heat loss via movement of cooler air across skin -CONDUCTION: heat loss via direct contact with something colder than the body (water,bench) -EVAPORATION: heat loss via sweat- (derived from blood plasma) that pulls heat away from body

Mechanisms behind aerobic detraining:

-Reduced stroke volume and left ventricle mass - back to pretrained levels -reduction in blood plasma -Changes in metabolic enzymes -decrease in insulin sensitivity -Mitochondrial density and oxygen extraction losses occur after 3 weeks

why can impingement occur?

-Repeated overhead lifting or improper lifting technique -Shoulder joint instability -Excessive pushing exercises without enough pulling which pulls the shoulders forward -Rotator cuff and scapular stabilizer weaknesses -Posterior capsule tightness -Postural distortions

Cardio circuit training:

-Require exercisers to perform steady-state aerobic activity with intermittent resistance training activities -Can be replicated in a gym using anaerobic stations interspersed with short bouts of various types of cardiovascular training EX:park jogging trail with intermittent stations to stop and perform calisthenics such as pull-ups or push-ups

Age: Children/adolescents

-Safe resistance training in the form of simulated play does not stunt growth or cause any negative physical issues (many play activities place more stress on bone than resistance training) -BW exercises using pushing, pulling, climbing, and ballistic activities in play-based programs are encouraged and well-received -Children do well using SHORT-burst activities rather than continuous work **Lower attention spans require engaging activities and thermoregulatory capabilities must be considered

Interval training

-Takes advantage of variations in HR and resistance/speed -More effective for inducing greater CRF adaptations; the body always adapts to the highest perceived stress (>20% increased adaptation rate) **May be more useful within personal training due to greater adaptations and caloric expenditure in a shorter period of time

causes of plantar fascitis

-Tight calves -Achilles tendinosis -An abrupt increase in training volume -Improper arch support -Prolonged walking or running -Obesity

Drop/Strip Set System

-Used for HYPERTROPHY and maximizing muscle recruitment -2-3 sets of the same exercise are commonly performed in a row - with only the time it takes to drop or "strip" the weight down serving as transitional rest between efforts -Each set is performed for a designated number of reps or to volitional failure; they are sometimes added to the end of pyramid

Cross training

-Uses various modes to limit the risk for injury and boredom **running, cycling, swimming, elliptical work, stair climbing, rowing

Specific warm-up:

-Utilizes actions and musculature to be used during activities that reflect the client's goal -Specific muscles and neural patterns are primed for maximal intensity effort(1RM) 12 reps at 65% 10 reps at 70% 8 reps at 77.5% working sets 3x6 at 82.5%

aerobic training considerations: GENETICS

-account for 50% of differences in improvements between individuals

Static flexibility

-active stretching -active-assisted stretching -PNF- proprioceptive neuromuscular facilitation -active-isolation stretching

improved ROM and participation in flexibility routines can positively impact stress how?

-alleviation of tension -reduction of psychomotor distraction -improved state of overall relaxation

dynamic stretches

-allow ROM gains related to SPECIFIC movements employed during training -popular in sports as an effective preparation model -provide for both a warm-up and improved ROM outcomes

As the focus on strength and power merge, repetitions per set can shift into time-specific work-rest bouts

-ballistic push-ups performed at max speed for 15sec w/90 sec rest -power cleans using 4 reps @80% 1RM w/ 2 min recovery -high-knee lateral cone step using intervals of 10 sec on, 30 sec off

periodization

-body adapts more efficiently when adaptations are strategically built upon each other -Reflects a logical method of organizing training into sequential phases and cyclical time periods -Allows adaptation residuals to be strategically built upon each other for maximal gains over time -Desired adaptive responses associated with training are referred to as supercompensation

steady state training

-client performs at a set pace/ intensity so they maintain a steady HR -HR will not vary by >5bpm as oxygenated blood supply is meeting the demand of working cells and tissues **Can be performed for longer periods and is useful for developing baseline CRF and long-distance training

what 2 factors determine appropriate intensity for application in a program

-clients physical aptitude and safety (excessive exercise may cause injury or psychological barriers) -energy system utilized(each system has different fatigue rates, intensities, and durations that can be employed. any mismatch will impede goal attainment)

program safety

-consider clients acute condition: hydration, mental distraction, illness, hypoglycemia, excess fatigue, postural adjustments etc -environmental temp and humidity -ensuring a clear work space -ensure equipments in good operating condition -ensure proper supervision (spotting, verbal/tactile cues, correct equipment use)

primary goals of ANaerobic endurance phase

-continue to promote proper activation, strength balance, and ROM -increase central and peripheral stability segments -enhance ground reaction force transfer and kinetic chain proficiency -increase mobility and movement competency:train MOVEMENTS(emphasis), not muscles

common plyometric exercise categories

-depth jumps -box jumps -in-place jumps -upper/lower body rebounds

Lactate Tolerance System (metabolic conditioning)

-developed by using a group of exercises that must all be performed for a certain number of reps in the SHORTEST TIME POSSIBLE(with proper form) -rest depends on clients ability to recover and tolerate metabolic discomfort **Works well for highly-conditioned clients and athletes SAMPLE: 50 modified pushups, 80 bench pushups, 80 stability ball curls, 40 med ball slams, 60 air squats

Dynamic Flexbility

-dynamic performance stretching -slow-speed dynamic stretching -ballistic stretching

physiological adjustments to training in the heat

-earlier onset of sweating -increase in sweat production -distribution of sweat expands across broader surface -increase in plasma volumes -reduction of sodium concentration in sweat -improvements in cutaneous blood flow, distributing more heat to the skin -improved overall thermoregulatory function

assessing CRF: STEP TEST

-easy to implement w/ limited equipment -valid for general population, often over-predicts fit individuals -metronome-paced test considered superior to when not used -NOT suitable for moderate-high level obese/deconditioned client **leg strength is a factor, as is rhythm during cadence test

assessing CRF: RUN TEST

-easy to implement w/limited equipment **viable for FIT/HEALTHY only -validity affected by test experience due to pace, client motivation, running economy, and distance accuracy

assessing CRF: WALK/JOG TEST

-easy to implement w/limited equipment -viable for deconditioned or new exercisers with no experience -validity is affected by motivation, exercise tolerance, and distance accuracy -over-predicts fit individuals

flexibility training protocalls

-explain techniques and protocols to client and establish open communication -perform an appropriate warm up -select at least one activity per major muscle group or joint action -order deficient areas first and perform others in order of need -perform 2-4 sets of 30sec holds or accumulate duration with multiple sets. start slow and progress to greater ranges -use multiple planes of movement with each muscle group -require strict protocol adherence *use DYNAMIC flexibility before static flexibility -establish static stretching proficiency before including PNF -stretch to tolerate discomfort, not pain -use controlled breathing in a rhythmic pattern -record any pains experienced during the movements and look for compensatory actions

what factors affect ANaerobic endurance

-exposure to long durations of resistive stress -muscle strength -neural efficiency -aerobic capacity -anaerobic energy system efficiency (GLYCOLYTIC)

RT adaptation categories

-function or physical readiness (general preparation) -anaerobic endurance -hypertrophy -strength -power **Each desired adaptation requires specific types of stress for its attainment

variables influencing bilateral joint movement capabilities

-genetic variations -activity participation -strength balance -activation issues -connective tissue discrepancy -resting postural alignment -joint injury

environmental factors that impact training response

-heat -humidity -wind -extreme cold -altitude

dehydration increases risk for

-heat cramps -heat exhaustion -heat stroke

common causes of strains and sprains

-heavy lifting joint instability poor lifting mechanics muscle imbalance inadequate warm-up, overstretched tissue overuse rapid directional changes

women who show larger than average increases in mass may posses what?

-higher than normal anabolic hormone levels -a high testosterone-to-estrogen ratio -genetic predisposition towards muscularity -greater tolerance to resistance exercise

ANaerobic endurance training goals

-improve neural/movement competency(motor rehearsal) -align strength balance across joints -improve mobility -increase TUT across activation segments -improve metabolic conditioning -increase total work per time segment

Warm-up Exercise: MB squat swings

-improves central stability and pelvic control -prepares for back squats **Progress: OH-bar squats

goals of hypertrophy-strength phase

-improves force transfer across the kinetic chain -increase lean mass -increase force output -challenge stability with mobility

Warm-up Exercise: reverse lung w/MB OH press

-improves mobility in lats, glutes, and hip flexors -prepares for axial-loaded lunges **Progress: lunge to DB press

benefits of flexibility

-increased movement range -reduction in rate of functional decline -postural symmetry -stress reduction -reduced tension -muscle relaxation -reduced incidence of muscle cramps -reduced risk of inury -relief of muscle pain -improved quality of life

power training goals

-increases fast-twitch fiber firing rate and recruitment -improve force coupling/energy transfer rate -enhance movement economy through neural efficiency and the stretch-shortening cycle -develop optimal acceleration-deceleration balance -improve reactive stability across central and peripheral systems

common variables that contribute to overuse injuries

-initiating a training program too aggressively -previous injury -poor technique -lack of flexibility -poor joint allignment -muscle imbalances -abrupt increase in foot impact repetitions during exercise -improper footwear(arch support) -uneven GAIT caused by running on uneven surface -inadequate warm-up

factors affecting flexibility

-knowledge of stretching techniques -time availability -identified deficiencies -clients pain tolerance and interest -imbalances -injury -orthopedic limitations -disease

Shin splints treatment

-longer warm-ups -improved footwear -rest -massage -ice therapy -stretching/strengthening of lower leg

caloric pitfalls

-machine calculations are based on METS/defined as variables which may not be correct -leaning on weight bearing machine -holding on guide rails -failing to comply with default RPMs

Negative Set System

-maximize force output and overcome training plateaus -Based on the fact that muscles can produce more force during the ECCENTRIC phase of a movement than the concentric **eccentric phase is performed using 110-130% of maximum, followed by a spot-assisted concentric phase may not be appropriate for all clients due to the benefit-to-risk ratio; but it can be valuable during functional body-weight lifts such as Nordic hamstrings, push-ups, and pull-ups

Strength training goals

-maximize multi-joint loading capabilities -increase TOTAL FORCE OUTPUT -enhance central-peripheral stability -improve kinetic-chain proficiency -improve nervous-system proficiency (motor unit recruitment, firing rate, and synchronicity)

general fitness training

-movement competence for biomechanical foundations -proper activation -improved central stability, peripheral stability, and ROM 50-70% 1RM (GLYCOLYTIC) 3-5x/wk 30-36 sets/day utilizes multiple modalities 8-20 rep ranges 30-60s rest Limited GH,testosterone, adrenal hormones

soft tissues in the body

-muscle and fascia -tendons and ligaments -skin,fat,and collagen -synovial membranes -nerves and blood vessels

low back pain causes

-muscular imbalance -poor flexibility -poor movement biomechanics/posture -GAIT discrepancies -general deconditioning -android obesity

diseases that can cause ROM limitations

-osteoarthritis -rheumatoid arthritis -gout

female anatomical differences that allow for greater ROM

-pelvis is broader at the top and narrower at the bottom -greater ROM through elbow extension due to differences in the olecranon process -greater trunk ROM attributed to relatively shorter leg lengths and lower centers of gravity

Parasympathetic OTS symptoms

-performance decrements -easily fatigued -depression/inhibition -sleep undisturbed -constant weight -bradicardic(DECREASED) HR -good recovery ability -associated with AEROBIC acitivity

Sympathetic OTS symptoms

-performance decrements -easily fatigued -restlessness/excitability -disturbed sleep -weight loss -accelerated resting HR -delayed recovery -associated with ANaerobic activity

common OTS symptoms

-persistent heavy, stiff, and sore muscles consistent over multiple days (NOT same as DOMS) -persistent fatigue, burned/washed out feeling -decreased performance capacity and intensity/ability to maintain training regimen -increased susceptibility to infections, colds, headaches -nagging and somewhat chronic injuries -sleep disturbances -decreased mental concentration and restlessness -increased irritability and depression **HR variations, elevated resting HR, suppressed exercise HR (sympathetic-tachycardia, parasympathetic-bradycardia) -loss of appetite and weight loss -bowel movement changes -absence of menstruation

Training intensity:

-predicts adaptations more than any other program component -Indicates training duration and frequency as well as rest/recovery needs

Warm-up Exercise: MB OH forward lunge w/ lateral lean

-prevents medial-lateral femoral sway;stretches lateral sling and IT band -prepares for BB front squats and BB front-loaded lunges **Progress: BB OH lunge

Hypertrophy training goals

-promote PROTEIN SYNTHESIS -increase loading capabilities to moderate-heavy (70-85% 1RM) -optimize total muscle balance -improve endocrine adaptations -enhance the GLYCOLYTIC pathway

cross training benefits

-reduced boredom -reduced risk of overruse injuries -increased tolerance to greater training volume -improved recovery within the exercise bout -conditioning of different agonist muscle groups -improve mental focus during exercise

assessing CRF: BIKE

-relatively difficult to implement bc equipment and technical expertise are required -viable for multiple populations, but moderate fitness level required -validity is high with strict protocol adherence -leg strength is a highly relevant factor

rotator cuff injury causes

-repetitive stress from overuse and/or consistent OH activities -damaged and inflamed tissues result in compression syndromes and erosion of connective tissue -improper weight and lifting technique and inadequate rotator cuff strength

common forms of tendonitis

-rotator cuff -biceps -tennis elbow -golfers elbow -DeQuervain syndrome -IT band syndrome -jumpers knee -achilled tendinopathy

aerobic training considerations: SEX

-sex differences account for the ~15% disparity between VO2max measures in adult men and women FEMALES have: -Smaller hearts -Lower stroke volume -Lower hemoglobin concentrations -Less muscle mass relative to size -Higher body fat values (on average) compared to men

general flexibility prescription guidelines

-static or dynamic -10-12 movements, 2-4 sets -15-30sec static holds, 5-10 sec contraction durations for PNF and 6-12sec holds -accumulate 1-2mins of stretch time per muscle group -only stretch to tolerable discomfort- NO PAIN -15-30 mins -2-3days/wk minimum, most days if possible

Treatments to alleviate restriction and trigger points

-stretching -manual massage -thermotherapy -electrotherapy -acupressure -pressure using foam rollers/related devide

IT band syndrome remedies

-stretching -myofascial release -ice/heat therapy -avoiding the activity that caused pain

low back pain remedies

-stretching back and hips -strengthening abdominals -heat therapy

plantar fasciitis remedy

-stretching the fascia and calves -myofascial release techniques -massage -orthotics or arch supports -anti-inflammatory meds

complications of programming

-the number of health-related considerations -different personal goals -training aptitudes -limitations in contact time needed to address all physiological issues

in most cases, tissue is predisposed to injury due to a combination of what?

-too much stress -overuse, mostly from biomechanically compromised movements -muscle imbalances -lack of flexibility -general deconditioning -overstretched tissue

potential factors that can dictate the magnitude of progressions used in a training program.

-training tenure -current physical condition -genetic potential -nutrition -recovery

dynamic performance stretches

-use a VARIETY of sport or exercise-specific movements that functionally stretch musculature to be utilized -movements are often exaggerated to attain the greatest ROM(high knee marches, hurdle step-overs)

Metabolic System Continuum

1-10sec PHOSPHAGEN (ATP-CP) -force production at its GREATEST 11-20sec GLYCOLYTIC - early stage -high force production can be achieved prior to lactic acid build-up >30sec GLYCOLYTIC-later stage -training enhances local MUSCULAR ENDURANCE 60-90sec GLYCOLYTIC -near-max level encourages improvements in anaerobic capacity ~180sec AEROBIC(oxidative) METABOLISM -accounts for prolonged work. high intensity can require energy contribution from anaerobic system

exercise order example

1-fast,heavy cross joint(power clean) 2-heavy unstable cross joint(back squat) 3-unstable, difficult, cross joint(walking BB lunges) 4-cross joint, large muscle (DB step up) 5-unstable, dynamic but lighter (SL RDL) 6-single joint, static(calf raise)

recommended program session order

1-general warm up 2-mobility 3-neural readiness 4-ballistic activities(phophagen) 5-intermittenet resistance (phosphagen, glycolytic) 6-anaerobic metabolic training (glycolytic, aerobic) 7-aerobic training(aerobic) 8-dynamic stretching 9-static stretching

Steps to increase proficiency in exercise program design:

1-identify the most important findings during a comprehensive screening and evaluation 2-prioritize defined needs 3-understand which activities and exercises address the problems based on physiological adaptation response 4-implement exercise principles and program components in a manner that will foster goal achievment

goals of PREPARATION phase

1-make joints function properly: emphasize flexibility and strength balance 2-establish proper activation: to prevent compensatory actions, prime movers must work efficiently 3-establish baseline stability: energy transfer is based on effectively stabilizing segments. central to peripheral stability must be addressed 4-promote movement competency: physical readiness includes establishing proper movement technique during all exercises

routine aerobic exercise can generally increase an individuals vo2max by ___-___%

10-30%

When utilizing the Borg rate of perceived exertion (RPE) 6-20 scale, what number corresponds with a training zone of 60-80% HRR?

12-14

Using the heart rate reserve method, calculate the heart rate training zone (HRTZ) for the following client.30 years old, resting heart rate = 70 bpm, wants to train at 60-80% heart rate reserve

142-166

Static stretches should be performed for 2-4 sets using ____ sec holds.

15-30

What is the target heart rate for your 38 year-old client who has a resting heart rate of 85 beats/min, if the goal is to have him exercise at 70% of heart rate reserve?

153 beats/min Max HR: 220 - 38 = 182 (HRR) HRR - RestingHR: 182 - 85 = 97 Training HR = 70% of HRR: 97 x (0.70) = 67.9 add resting HR: 67.9 + 85 = 153 BPM

In order to allow for proper recovery following a 5RM bench press, the rest interval before the next set should be at least ___________.

2 minutes

What is the normal progressive overload for continued adaptations to avoid overtraining?

2-5%

CRF improvements can be built upon with _____ min of fairly continuous movement

20-30

how much energy expenditure is needed for CRF improvements associated with health and prevention

200-400kcals/day

HRmax formula

220-age = maxHR (NOT a limiting factor) 1SD=10-12 beats 2SD= 20-24 beats

how many proprioceptors are used for neural management of ROM

3 muscle spindles GTO golgi tendon organs autogenic inhibition

Fitness training

3-5 days for 30-90min/day

power training guidelines

30-50% 1RM (GLYCOLYTIC) OR 60-95% 1RM (CP) 2-4x/wk moderate volume-depends on activity olympic lifts, ballistics, plyometrics 2-5reps(CP)8-20reps(GLYCOLYTIC) 30-240sec reps GH, testosterone, epinephrine

sample functional warm-up circuit

3mins low-level aerobic activity(walking, biking, marching) 2-4 sets rotator cuff activities (internal/external rotation w/resistance bands) 2-4 sets abdominal activities (crunch, physioball reverse curl up) 2-4 sets low back activities (bridging, back extensions) C1x2: 12 good mornings, 6/side step back w/OH reach, 6/side lateral squat C2: 9 good morning w/ IYT reach, 6/side rev lunge w/rotation, 6/side lateral ground sweeps

common training frequency for health

3x/week

contributors to movement resistance

47% joint capsule 41% muscle fascia 10% tendon 2% skin

performance training

5-7 days for 45-90min/day

Indicate the recommended training intensity ranges for the following: a. Heart rate reserve for deconditioned clients b. Heart rate max for deconditioned clients: c. VO2max for healthy clients: d. Heart rate max for healthy clients:

50-60% 60-70% 60-80% 75-90%

ANaerobic endurance training guidelines

50-70% 1RM (GLYCOLYTIC) 3-5x/week 30-45 sets/day utilizes multiple modalities 12-15 rep ranges as short of rests as possible Minimal GH, epinephrine

MACROcycles

6-12 cycles

training frequency for fitness/performance goals

6x/week (bodybuilders)

how many exposures to heat are required to adapt

7-12 exposures to acclimate body

hypertrophy training guidelines

70-85% 1RM 4-6x/wk HIGH volume (30-40 sets/day) compound and isolated lifts 8-12(8-10 high ANABOLIC) 30-60s rest (up to 90) Testosterone, GH, cortisol, epinephrine, IGF-1

What intensity should be recommended for reaching volitional fatigue when performing 10 repetitions of the bench press?

75% 1RM

strength training guidelines

75-95% 1RM (PHOSPHAGEN/GLYCOLYTIC) 3-5x/wk LOW 18-30sets/day cross joint lifts 3-5reps(nervous) 6-10 reps(muscle) 60-90s glycogen/2-5mins phosphagen GH, testosterone

While the nervous system can improve strength measures within 2 weeks, adding muscle mass normally requires ______________ weeks of routine training.

8-10

MESOcycles

<3months **Personal training often employs mesocycles = two or more phases are applied over 3-6 weeks

HRR -heart rate reserve method

=HRmax - RHR adds in cardiac output factors to build upon the HRmax value to calculate a HRTZ based on goal and fitness level -considers fitness level by incorporating resting heart rate (RHR) **lower RHRs indicate higher levels of CRF

estimating client VO2max and MET zone

A client was found to have a VO2max of 46.5 ml/kg/min using a run test -First subtract 3.5 ml/kg/min to account for rest = 43 ml/kg/min -43 ml/kg/min ÷ 3.5 ml/kg/min = 12.25 METs (MET-max) -60% (training intensity) x 12.25 = 7.35 METs; 80% (training intensity) x 12.25 = 9.8 METs MET training zone: 7.35-9.8 METs

Selye's General Adaptation Syndrome

A tolerable upper limit for stress exists before the body reaches the exhaustion phase

techniques used to enhance ROM

ACTIVE & PASSIVE stretching

Goal: ANAEROBIC CAPACITY/metabolic fitness

ADAPTATION: metabolic ENERGY system: glycolytic EMPHASIS: force-velocity capacity

Goal: AEROBIC FITNESS

ADAPTATION: metabolic ENERGY system: oxidative EMPHASIS:CRF/metabolic specificity

Goal: HYPERTROPHY/strength balance

ADAPTATION: muscular ENERGY system: glycolytic EMPHASIS: time-tension

Goal: POWER

ADAPTATION: neural ENERGY system: phosphagen EMPHASIS: velocity-force

Goal: MAX STRENGTH

ADAPTATION: neuromuscular ENERGY system: phosphagen EMPHASIS: max force

longevity of common residual training effects

AEROBIC ENDURANCE 30+/- 5 days MAX STRENGTH 3+/- 5 days ANAEROBIC ENDURANCE 18+/- 4 days STRENGTH ENDURANCE 15 +/- 5 days MAX SPEED 5+/- 3 days

recommended work to rest ratio

AEROBIC training (work : rest) low intensity 1:1-1:3 ANAEROBIC high intensity 1:2-1:12

Prep Phase: Bench push ups

ANaerobic Endurance Phase: -DB chest press HYPERTROPHY/Strength Phase: -BB bench press Strength/Power Phase: -bench press contrast w/MB pass

Prep Phase: DB Fly (give progressions)

ANaerobic Endurance Phase: -DB fly on ball HYPERTROPHY/Strength Phase: -standing cable fly Strength/Power Phase: -ballistic band fly

Prep Phase: DB lunges

ANaerobic Endurance Phase: -DB walking lunges HYPERTROPHY/Strength Phase: -walking lunges w/plate rotations Strength/Power Phase: -ballistic lunges

Prep Phase: Single-step Lateral Squat

ANaerobic Endurance Phase: -alternating step lateral squat w/MB HYPERTROPHY/Strength Phase: -alternating step w/BB lateral squat Strength/Power Phase: -lateral squat walks w/KB swings

Prep phase WARM UP: GM w/ I-reach

ANaerobic endurance warmup: -GM w/I-reach using 2.5lb plate raise **increases demands in posterior chain

Prep phase WARM UP: Reverse Lunge

ANaerobic endurance warmup: -MB OH reverse lunge **increases demands in central stabilizers

Prep phase WARM UP: lateral lunge w/ rotation

ANaerobic endurance warmup: lateral lunge w/MB rotation challenges lateral stability and ROM

Prep Phase: DB reverse lunge

ANaerobic endurance warmup: reverse lunge to DB press challenges central and peripheral stability

Prep phase: step-up

ANaerobic endurance warmup: step-ups w/ipsilateral (shouldered) sand bag increases demands in prime movers and challenges central stability

Prep Phase: Walking lunge

ANaerobic endurance warmup: walking lunge w/front-loaded position increases demands in anterior chain

why must both sides of the body be assessed at major joints

Bilateral disparities are common

health and FITNESS

CARDIORESPIRATORY cardiovascular assessments MUSCULAR FITNESS ANaerobic strength, endurance(capacity), power tests MOVEMENT FITNESS stability, flexibility mobility

Progressive Preparation

Cold tissue experiences limits to range of motion (ROM), activation patterns, metabolism, and force production gotta WARM UP:period of preparation for physical activity characterized by gradual increases in heart/respiratory rate, metabolism, and body temperature

Shin splints

Condition characterized by pain along the inner edge of the tibia, usually from overuse CAUSES: -Sudden increases in training volume -Running on uneven surfaces -Lower extremity biomechanical abnormalities -Improper foot wear -General overtraining

recommended trianing intensities

DECONDITIONED: -40-60% VO2max -50-60% HRR -60-70% HRmax HEALTHY: 60-80% VO2max and HRR 75-90% HRmax

what type of fibers are found within muscle to allow for greater stretching and deformation potential

ELASTIN

non-functional overreaching

Excessive exercise can push the body to experience a cumulative overstress effect -short-term detriment in performance as a result of increased training stress, which may take several days or a few weeks to restore

Cold environments

Exposure to extreme cold for prolonged periods can cause hypothermia, but cooler environments are actually optimal for cardiovascular training (e.g., 50-60°)

True or False:Tri-sets are especially useful during power training programs including a combination of ballistics and plyometrics.

FALSE

True or False? Aerobic improvements are lost at a slower rate than anaerobic training adaptations during periods of detraining.

FALSE

True or False? Flexibility is reduced with age as the body replaces sarcomeres in muscles with lipids and collagen fibers in a process called sarcopenia.

FALSE

how should personal trainers training 3 sessions/wk structure their sessions

FULL BODY "with emphasis" on a muscle group

flexibility in the genders

Females are often believed to always be more flexible than males, which is partly true due to anatomical variances, but flexibility potential is nearly equal among the sexes

Programming Flexibility

Flexibility routines can be performed independently, but are usually integrated into programs as part of the warm-up (dynamic stretches) or cool down (static stretches)

Functional warm-up:

Focuses on therapeutic actions, injury prevention, proprioception, and improved movement economy (usually includes working on problem areas)

neural training

HIGH intensity SHORT duration

Measuring Cardiovascular Training Intensities

HR

training CRF needs for 10-15 mins/session

Higher-intensity, interval-based aerobic exercise or anaerobic conditioning drills (e.g., repeat sprints) with 1:1-1:3 work-rest ratios

how to limit detraining during period of low training frequency/volume

INCREASE INTENSITY

Which program component will have the greatest impact on exercise-induced adaptations?

INTENSITY

Hypertrophy-Strength Phase

Increases in ROM, mobility, and stability from the prior phases support the use of heavier loads via a transition from unilateral to bilateral and open- to closed-circuit exercise -Name comes from the fact that increases in lean mass improves force output

Cool down program

MOBILITY (6x3-5sec hold/side) forward lunge w/ lean, lateral lunge w/rotation, hip flexors step-back w/rotation reach FOAM ROLL (slow) hip abductors, low back, glute/piriformis STATIC STRETCH (10-20sec holds) proximal hamstring(active isolation) 2x/side, iron-cross stretch(active assisted) 2x/side, low back stretch

muscular training

MODERATE-moderately high intentensity MODERATE duration

Health and FUNCTION assessments

MUSCULOSKELETAL posture, functional tests (straight-leg hip flexion, Apley test) CARDIOVASCULAR RHR and resting BP METABOLIC BMI, central girth, body composition, glood glucose levels

Exercise order:

Major needs and limitations often dictate order Aerobic training is usually performed AFTER resistance training: -Aerobic training will deplete glycogen needed for the weightlifting segment -Aerobic training can thwart hypertrophy by limiting anabolic signalers -Lactate created by weightlifting is used as a fuel during aerobic work which can allow for higher workloads at the same RPE

Training volume:

Measure of work performed during an exercise bout, includes the intensity and either the frequency or duration of movement sets x reps x weight

Contract-relax PNF technique:

Mimics the protocol of the basic technique except during the last step *The client simultaneously contracts the opposing muscle group to further push the limb in the direction of the stretch rather than just experience a 30-sec passive stretch

positive adaptations and benefits of resistance training

NERVE- improves recruitment,synchronicity, responsiveness, and firing rate MUSCLE- FFM maintenance, hypertrophy, improved tissue quality CONNECTIVE TISSUE/BONE- increased strength and mass, enhanced bone mineral density, improved tissue quality CARDIOVASCULAR SYSTEM- improved metabolic efficiency, increased capillary density, stroke volume, and vascular health (shear stress/eNOS production) METABOLIC SYSTEM- improved cell efficiency, enhanced byproduct management, mitochondria proliferation

Recovery

New: 1 day on 1 day off/cross training Trained: One full day of rest every 7-9 days is generally acceptable for improved performance using periodized volumes **Non-weight bearing activities such as swimming or cycling can be integrated to limit eccentric stresses

When the body is stabilized by external assistance during exercises such as a bench, it is termed a _______.

OPEN kinetic chain exercise

what 2 categories are used to improve categories

PLYOMETRICS repeated, rapid lengthening and contracting of muscles and includes an amortization (or rebound) phase of <0.3 sec (e.g., depth jump) BALLISTICS maximal concentric acceleration but may or may not necessarily involve a rebound phase (e.g., high box jump

Training frequency:

Quantity of training sessions per week; has a major impact on adaptations and the risk for overtraining syndrome -too low a training frequency will not offer adequate exercise stress, resulting in limited benefits -too high training frequency will likely cause overtraining-related problems

UNDER-active glute

REMEDY: reverse lunge PROGRESSION1: ADD ipsilateral load COMBO: progressive reverse lunge w/MB rotation

limited spinal rotation

REMEDY: split stance rotation PROGRESSION1: add MB COMBO: progressive reverse lunge w/MB rotation

tight iliopsoas

REMEDY: straight-leg lunge w/ contralateral glute activation PROGRESSION1: add bilateral reach COMBO: progressive reverse lunge w/MB rotation

Hypertrophy Training

Requires training to volitional FAILURE -high volume with limited rest periods to force muscle growth -hypertrophic responses generally take >4 weeks (neural adaptations occur first)

what can resistance training help PREVENT the onset of

SARCOPENIA (age-associated muscle loss)

Corrective/functional warm-ups: WEAK TRUNK FLEXORS

SOLUTION: activate rectus abdominis EXERCISE: standing straight-arm crunch, activate rectus abdominis for 3 sec holds COMBINATION: wide-leg ceiling to heel reach with posterior pelvic tilt

Corrective/functional warm-ups: OA low back

SOLUTION: increase ROM in spinal flexion EXERCISE: deep squat spinal flexion; increase lumbar spinal flexor strength COMBINATION: wide-leg ceiling to heel reach with posterior pelvic tilt

Corrective/functional warm-ups: TIGHT HAMSTRINGS

SOLUTION: increase knee extension ROM EXERCISE: wide-leg GM COMBINATION split-stance GM march w/supinated T-reach

Corrective/functional warm-ups: KYPHOTIC EXAGGERATION

SOLUTION: strengthen rhomboids/mid traps stretch internal rotators EXERCISE: wide grip rows supinated t-reach COMBINATION split-stance GM march w/supinated T-reach

Corrective/functional warm-ups: TIGHT HIP FLEXORS

SOLUTION: unilaterally activate glutes while lengthening hip flexor EXERCISE: forward lunge COMBINATION: forward lunch with alternate reach

Corrective/functional warm-ups: TIGHT LATISSMUS DORSI

SOLUTION: increase shoulder flexion ROM EXERCISE: split-stance OH reach

heat stroke

SYMPTOMS -absence of sweating -pulsating headache -hot,red,dry skin -high body temp above 103 -nausea or vomiting -strong, rapid pulse -confusion -convulsions -may lose consciousness TREATMENT: 911 -take action to cool victim by any means. place victim in cool area, wrap in wet tower, sponge victim with cool water

heat exhaustion

SYMPTOMS: -faint/dizzy -headache -profuse sweating -irritability -weak,rapid pulse -shallow breathing -pale.cool, clammy skin -nausea or vomiting -muscle cramps TREATMENT: -have victim lie down in a cool, shaded, or air conditioned area -drink water if conscious -use caution when standing up. Apply cold compresses

Which of the following systems should only be used with highly-conditioned clients?

TEMPO training

True or False? DESIRED adaptive responses associated with training are referred to as supercompensation.

TRUE

True or False? Improvements in flexibility can actually impact stress

TRUE

Rest intervals:

Time periods between physical effort that influence energy system contribution, recruitment capacity, subsequent performance and training adaptations

Concurrent Training

Trying to elicit significant concurrent improvements in aerobic fitness as well as hypertrophy, strength, and/or power promotes CONFLICTING CHANGES in the body **Concurrent weightlifting with aerobic training = differing changes in enzyme/hormone activity, muscle fiber activation patterns, and muscle physiology (e.g., mitochondrial/capillary density)

ANaerobic benefits are the primary goal

Weightlifting -> Cardio via intermittent,short-interval conditioning drills -Aerobic work first limits weightlifting efforts -Aerobic work after lifting can liberate energy byproducts from muscle and improve recovery

reciprocal inhibition

When one muscle contracts the other is signaled to relax

hot AND humid environments

YIELDS GREATEST RISK to heat-related illness and severe dehydration

MICROcycles

a few weeks for an acute goal

Principle of overload

a training stress that challenges a physiological system above the level to which it is accustomed **initial improvement in physical fitness level but lack of new overload causes LITTLE change. CONTINUED IMPROVEMENT in physical fitness level due to progressive overload

Flexibility

ability of a joint to move through a full range of motion (ROM) in a SINGLE plane

Plasticity

ability of tissue to become permanently deformed or elongated after being stretched

types of static stretching techniques.

active stretching active-assisted stretching PNF stretching active-isolation stretching

Dynamic stretching

activities are performed through a full ROM via controlled muscular contractions; **often used for movement prep or during a warm-up (lunge with cross reach)

Tri-set

adds a third exercise at the end of a superset; must consider potential fatigue of prime movers/stabilizers - order should reflect mass and load involved **Challenges metabolic fitness and are common in high-intensity training (HIT) programs referred to as ROUNDS BEGINNER: seated floor reach/body squats/side raise INTERMEDIATE: step-ups,push-ups, abdominal crunch ADVANCED: pullups, lunge, dips

aerobic benefits are the primary goal

adequate aerobic work volume and use resistance training in a complementary fashion to enhance movement and metabolic economy

body composition formula

aerobic exercise + resistance training + caloric control

detraining is most pronounced for what

aerobic improvements

immobility

affects muscle tissue length; **elasticity in connective tissues is rapidly lost with no movement

graded exercise tests

allows for direct measurement of cardiorespiratory fitness via periodic increases in intensity to achieve a maximal (or submaximal) workload

Ballistic Stretching

allows for maximal ROM via the use of momentum while moving a limb or joint (e.g., leg swings, bouncing toe touches) **Contraindicated for many clients due to the risk for injury as the fast, jerky movements involved can overstretch tissues

Gout

arthritis caused by the accumulation of uric acid which forms painful crystals; ball of the big toe is a common site **often impacts OLDER MALES and is related to a rich diet and alcohol intake

Goal of flexibility training

attain chronic adjustments in tissue lengthening abilities using progressively-applied stretching techniques

Loss of flexibility with age

attributed to a reduction in SARCOMERES which are replaced with lipids and collagen fibers - referred to as FIBROSIS

Gender

average adult female's maximal total body strength is ~40% less than the average male's **Upper body capacity of females is ~55% of males, lower body capacity is ~75% (on average) -Relatively lower quantities of lean mass among females as well as hormones dictate differences between the sexes (men have 10-15x the testosterone levels of females) **Females are just as receptive to resistance training as men; those prone to greater changes possess a hormonal predisposition towards muscularity

_______ stretching allows for the achievement of maximal ROM via the use of momentum.

ballistic

needs analysis

based on screening and testing to provide the information for program development based on adaptation needs

Active-assisted stretching

builds upon a static stretch with added external force to increase the ROM; requires a partner or assistive implement (e.g., towel, band) **Caution must be taken to avoid overstretching; trainer-client communication must be clear

how can Detraining effects can be minimized during periods of low total training volume

by increasing the training intensity during each bout

Heavy weightlifting via full ROMs

can actually help maintain greater relative flexibility; UNILATERAL lifting is very useful in this regard

High muscle/joint stress

can cause myofascial restriction, which can manifest as movement dysfunction, trigger points and pain

PRICE - what is it and what does it stand for

can help various soft tissue injuries; BUT with many injuries the personal trainer must refer the client to an appropriate medical professional PROTECT- immediately protect body part after injury to protect from further damage REST- avoid painful activities involving injury site ICE-apply icee/cold to injured area to reduce inflammation COMPRESSION - reduces swelling and excessive bleeding in injured area ELEVATE-elevate above heart level immediately following injury to help minimize amount of swelling and pain

failing to track progress

can waste significant time - errors may not be recognized until after a full phase/cycle has passed

Overtraining syndrome

caused by an intolerable accumulation of training stress resulting in systemic inflammation combined with physical/ psychological symptoms that can reduce performance for >2 month

Overtraining syndrome (OTS)

causes a severe reduction in performance due to hormonal, immunological, neurological, and psychological disturbances; can last for MONTHS

pain impacting ROM

clients have varying tolerance for stretching discomfort; a proper WARM-UP can lower discomfort levels

complex System

combines a heavily-loaded conditioning set followed by a rest period, then a plyometric or ballistic that employs the same muscle groups (heavy back squat/sprint) -object is to have the heavy initial lift prime the nerves and motor units (conditioning set potentiation) used in the second action to maximize neural excitation for increased power output **rest period varies 3-5mins-upto 12mins.

Active isolation

combines active stretching and neural factors: -Client actively reaches a full ROM by contracting the antagonist of the stretched muscle -Upon full ROM the trainer holds the limb/joint, and the client relaxes -While stabilized by the trainer the client contracts the antagonist again to increase the stretch with mild trainer assistance for 6 sec -The contraction is released and then a passive stretch is applied for 15 sec

A _____ includes a neurological conditioning set using near maximal loads in a controlled manner, which is immediately followed with a replicating movement using low loads at very high speeds.

contrast set

Identify two training systems which can be most useful for power.

contrast sets complexes

Which of the following ballistic exercises could also be a plyometric exercise? a. Depth jumps b. Repeat low box jumps✗ c. Upper body rebounds d. All of the above could be performed as plyometrics

d. all of the above

If the intensity is consistent across all lifts, which exercise should be performed first in a training bout? a.upright row b.military press c.side raise d.bench press

d. bench press

Osteoarthritis

degenerative JOINT disorder with aging which commonly impacts the **hips, knees, toes, and spine Connective tissues (e.g., cartilage) lose their elasticity and BONE SPURS can occur

Progression of flexibility loss

depends on genetics, health status, fitness level, and routine physical activity performed (physical activity has the greatest impact)

Collagen content of a tissue

determines its extensibility, or capability to be stretched **joint capsule tissue, ligaments and fascia have very high collagen content

hypermobility

double-jointed movement capacity of a joint beyond the normal ROM (laxity) -Compromises stability -Can increase the risk for injury -Strengthen impacted joints and avoid any stretching

key factors for aerobic exercise to be aimed at improving CRF

duration intensity frequency energy expended per session

subjective intensity

estimate subjective intensity during training systems or otherwise, the Borg scale can be used **- anaerobic training sets should be performed at an RPE >14

what does HR indicate

exercise intensity and calories expended/min

Lower back pain

experienced by an estimated 90% of adults **caused by conditions that impact bones, nerves, muscles, vertebral discs or tendons of the lumbar spine

Fasciitis

fascia across a body segment becomes inflamed; most common is plantar fasciitis

Principle of Specificity

for a desired adaptation to occur in the body, stress must be appropriately and specifically applied

Mechanoreceptors

found in synovial joints in a number of varieties to serve many functions: -Signal direction, amplitude, and joint movement velocity -Regulate changes in joint pressure and muscle tone -Contribute to postural and kinesthetic sensations -Inhibit or signal pain within a joint based on need -Produce reflex inhibition of muscles acting on the joint

range of motion

full movement potential of a joint measured by linear or angular distance between two limits

Cool Downs

function to bring the body back down to a resting homeostatic state *Should take place immediately after exercise and include low-intensity, rhythmic, large-muscle activities through a full ROM

devices that can be used to directly evaluate joint ROM

goniometer inclinometer flexometer

higher-intensity training

greater performance gains and caloric expenditure

lower-moderate intensities

health, disease prevention and lower risk for injury

Heart rate training zone (HRTZ)

heart rate range relative to an individual's heart rate max that should be maintained during cardiovascular training to obtain targeted adaptations

the more traditional exercises expedite hypertrophy adaptations, why?

heavy compound exercises + isolated muscle activity to stimulate ischemia + relatively low rest periods with high volume = maximal anabolic hormone activity for lean mass gains

Needs analysis

helps categorize the relevant findings of the client evaluation and identify client-specific solutions

Altitude

impacts training performance as the oxygen concentration in the air is lower **respiratory and heart rates increase compared to sea level -higher altitudes REDUCE OXYGEN availability due to lower partial pressure. the body adapts to the relative lack of oxygen by increasing the concentration of RBC and hemoglobin

aerobic exercise

improves CARDIOrespiratory health and lifestyle

resistance training purpose

improving total body strength reduces the risk for premature bone loss and can prevent the development of osteoporosis increases flexibility and range of motion (ROM) when performed through full ranges positive impact on hormones, insulin sensitivity, and inflammation - critical for those with metabolic disorders or obesity

Tendonitis

inflammation, swelling, and irritation of a tendon; can be caused by overuse, direct injury, and aging

Rheumatoid arthritis

inflammatory, autoimmune joint disorder which can cause notable dysfunction, immobility, disability and even premature death **Commonly impacts synovial joints at the wrists, shoulders, knees, ankles, and feet

rotator cuff injuries include what?

infraspinatus subscapularis teres minor

principle of OVERLOAD can be applied by manipulating what training components to help the client surpass/avoid plateaus

intensity duration and volume frequency rest intervals exercises performed

Active stretching

involves the use of force produced by the client to apply a stretch

Passive stretching

involves use of an EXTERNAL FORCE such as a partner, gravity, or stretching device to apply a stretch to a flaccid body segment

static stretching

lengthens the muscle in a slow, controlled manner to its terminal ROM **avoids the stretch reflex due to the slow speed **Ideally performed at the end of a training session; can reduce power and force output due to muscle relaxation

Cardiorespiratory fitness has a significant impact on _______ and quality of life.

lifespan

simply working on caloric expenditure and weight loss

lift first and perform cardio after so that each energy system is worked in the correct order to limit fatigue

golgi tendon organs (GTO)

located in the musculotendinous junction; contributes to autogenic inhibition of muscle to protect from a tear or overstretch

VO2max

maximal quantity of oxygen one can use to perform work

Training systems

methods used to strategically exploit different categories of STRESS to emphasize specific adaptations in strength, power, hypertrophy, or metabolic efficiency

metabolic training

moderately LOW - low intensity near to MAX duration

Multifactor formulas

more accurate HRmax MEN: =203.9 - (0.812xage) + (0.276xRHR) - (0.084 xkg) - (4.5 x smoking code) WOMEN: =204.8 - (0.718xage) + (0.162xRHR) - (0.105 xkg) - (6.2 x smoking code) OBESE: = 200 - (0.5 x age) OLDER ADULTS: = 208 - (0.7 x age)

mobility

movement ability during MULTI-JOINT actions which rely on the coordination of several muscle groups and body segments

Identify the primary emphasis for each of the following training phases. hypertrophy strength power anaerobic endurance

muscle fiber recruitment max force production acceleration metabolic proficiency

Heavy compound lifts + isolated muscle activity + relatively low rest periods with high volume = _____________

muscle hypertrophy

Baseline cardiorespiratory fitness (CRF)

needs can be met using cardio-resistance-based circuits combined with aerobic interval circuits (helps develop with lower use of training time

Resistance training has a positive impact on hormones, insulin sensitivity and inflammation - making it critical for those with ______-

obesity, diabetes, or metabolic disease

how do body builders train

often pair muscle groups (chest and triceps) to attain adequate volume and achieve maximal total recruitment for each area

Borgs RPE scale

often used to determine work intensities among those on meds that may alter HR responses, clients without HR monitor, or those who dont assess HR during training. 6-20- full, can use 0-10 modified

PYRAMID system

originally used by bodybuilders to promote hypertrophy, but included too many sets to be practical during PT sessions. HALF PYRAMID(first half) allow increasing loads with decreasing rep schemes over 3-5 sets; provides a HYPERTROPHY and STRENGTH stimulus EX: 12 x 100 lbs. → 10 x 115 lbs. → 8 x 130 lbs. → 6 x 140 lbs

where does The relationship between calories and aerobic work stem from

oxidation value of energy

Impingement syndromes

painful entrapment of a tendon between bony aspects of a joint; most common form is shoulder impingement

Bursitis

painful inflammation of soft, fluid-filled sacs that cushion movement between bones, tendons and muscles near a joint

Superset

perform one set of a given exercise IMMEDIATELY followed by a different exercise, with only transitional rest; allows for greater total workloads and can serve many program goals HYPERTROPHY: 2 exercises targeting the same muscle group to stimulate greater fiber recruitment (bench press and pushups) STRENGTH: 2 opposing muscle groups or lower/upper body exercise pairing so that prime movers/stabilizers do not become fatigued from initial set (back squat and seated row) FITNESS/CALORIC EXPENDITURE: any combo can be used as long as its consistent with goal (tricep dips/bicep curls)

Identify the difference between a plyometric and a ballistic exercise.

plyo has REPEATED, rapid lengthening/contractions and require a REBOUND phase of <0.3secs ballistics are power based LIFTS that involve MAX force acceleration but may not necessarily have a rebound phase.

If training across the metabolic continuum in a single workout

programmatic order should reflect the energy systems and relative intensity Maximal strength/power → hypertrophy → anaerobic capacity → aerobic

elasticity

property that allows stretched tissue to return to its original (pre-stretched) form

Submaximal tests

protocols do not reach the maximal capacity of the client; maximal predictions are made using physiological responses to the submaximal workload based on heart rates response **more common

muscle spindles

receptors that identify stretch length/speed ***NOT activated with slow, controlled stretches but will activate to prevent an overstretch (especially rapid movement)

indirect measures of flexibility

recorded observations of movement capabilities (movement screen) or assistive devices (e.g., stretching mat, sit-and-reach box)

Autogenic inhibition

reduction in muscle excitability in response to high tension; self-induced by the muscle due to negative feedback signaled by activation of proprioceptors

The supercompensation curve

reflects a period of time when work capacity/performance is acutely elevated; periodization organizes phases so that these effects are built upon each other

Stretch reflex

reflexive contraction of muscle induced by a rapid stretch; triggered by excitation of muscle spindles and a subsequent feedback loop

progression of exercise to max intensity

resting state -> progressive readiness -> neural specificity(>75% max effort) -> exercise bout @max intensity

Shoulder impingement syndrome

rotator cuff tendons contact the outer end of the scapulae where the clavicle attaches (acromion) and become inflamed/swollen allowing entrapment

Which of the following represents a cause for concern during a steady-state, aerobic training session?

significant increase in diastolic blood pressure

Which of the following devices is used to measure flexibility?

sit-and-reach box

Contrast system

strength-based lift using near maximal loads (conditioning set) performed in a controlled manner, immediately followed with a replicating movement using very low loads at maximal speeds **Maximizes FAST-TWITCH fiber recruitment, improves power, and challenges dynamic stability EXAMPLES: -weighted back squat/jump squats -bench press/medicine ball pass -DB pull-over/med ball chop rebounds

principle of Progression

stress applied must continually be perceived as new for any physiological system to adjust Proper application maintains client safety and optimizes goal attainment over time

Sprain

stretching/tearing of a LIGAMENT, tough bands of tissue that connect two bones together at a joint, often reducing JOINT stability and function **Cause immediate localized pain, swelling and immobility; they also take longer to heal due to limited blood supply (impacts joints)

Strain

stretching/tearing of a MUSCLE TISSUE or tenon (connects muscles to bones); occurs when muscles are stretched beyond their limits, forced to contract too strongly, or overused (impacts muscle tissue)

Identify at least three training systems which can be most useful for hypertrophy.

strip/drop sets pyramids supersets tri-sets

Exercise prescription

structured format with the application of quantified stress in appropriate doses to stimulate specific physiological adaptations

Talk test

subjective method for estimating if a client is training hard enough for aerobic benefits Once the client cannot easily hold a conversation while training they have reached about a 14 on the RPE scale, which is equal to ~70-80% of their HRmax

activities that often cause shoulder impingement

swimming serving a tennis ball spiking a volleyball throwing a baseball

why has the prevalence of impingement increased in younger americans

technology postures

General health training

train most days for 30min/day

how to reduce boredom

use different modes and systems to reduce staleness

active vs passive stretching

use of force produced by the client to apply a stretch vs use of an external force such as a partner, gravity, or stretching device to apply a stretch to a flaccid body segment

Proprioceptive Neuromuscular Facilitation (PNF)

used in rehab settings and have gained popularity in fitness due to its marked effects; based on autogenic inhibition induced by Golgi tendon organs (GTOs) **Expertise is required for safe execution, the client must tolerate greater discomfort, and the risk for injury is higher

RPE scale (rate of percieved exertion)

used to assess the accuracy of intensities, especially among clients using medications that alter HR responses during exercise refer to chart

viscosity

variable fluid resistance to stretch within soft tissue **can be reduced with a warm-up

how does aerobic exercise develop CRF

via adaptations that promote the efficiency of the heart, lungs, and vascular system

fat-burning zone

weight loss MYTH which suggests that training at lower intensities is optimal for burning more fat, and therefore is more useful for weight management **total caloric expenditure is too low for significant weight loss - used for long slow distance training to promote carbohydrate and protein-sparing

can body mass potentially impeded flexibility?

yes, among bodybuilders who are very muscular or among the obese (trunk actions especially)

how much energy is released per liter of oxygen used

~5kcal