study guide 27-31
What are the proper procedures to follow when a client requires medical attention?
Tell Them to Stop, Then Seek First If There's Pain, Don't TrainRead more at: https://www.trainerize.com/blog/accidents-happen-how-to-handle-a-client-injury/ first aid stuff
What are the protocol variations when administering CPR to clients/victims of different ages and symptoms?
With an infant, use your mouth to make a seal over both the infant's mouth and nose. While performing chest compressions on a child, use only one hand instead of the two you'd use with an adult, and breathe more gently. With an infant, only use two fingers and not your whole hand.
What are calisthenics and bodyweight exercises?
bodyweight resistance training squats, push ups, lunges, and crunches with no wt used w/ ring or wand
How does body position affect the force that a client can produce when performing a free weight exercise?
like bouncing the wt might allow them to " move the wt but not actually using the mus and lead to injury correct posture and controlled speed can help the client w/ mus growth
How is proper seat height and location determined for use of a stationary bike?
seat at the clients hip when standing
What are the principal recommendations for body and limb position when using alternative training activities? *** Recognize and teach correct body and limb positions when using non-traditional implements.
usual good back, shoulder and knee posture ect keep joint as inline as you can
Identify and explain the different methods for increasing flexibility. Mobility
(1) static stretching; (2) ballistic (or dynamic) stretching; (3) contract-relax stretching (also called PNF, proprioceptive neuromuscular facilitation); and (4) passive stretching.
How is alignment of stable and moving joints maintained? ****
**** by the cartilage and the condyles and menisci in combo w/ passive support
Describe how to select alternative training equipment based on the individual (e.g., height/weight, ability).
***** make sure that whatever they are using fits their body tall adjust bigger small ect advanced easy light wt or over wt
Identify the key differences between walking and running.
When walking, the person is permanently in contact with the ground whereas runners make jumps as they move forward. When runners reach the sky to move forward, walkers place their heel on the ground.
Recognize and teach correct body and limb positions when using machines limb positions when using machines
chapter 13 you know it
What are disadvantages to using stability balls or suspension training devices?
suspension straps can result in injury, especially if you have a history of joint or back injuries, or inadequate core strength.
What is flexibility? Mobility?
the ability of a muscle or muscle groups to lengthen passively through a range of motion ability of a joint to move actively through a range of motion
Recognize and teach correct body and limb positions for the primary free weight exercises
chapter 13 you know it
What are common errors that occur with sprinting technique and recommended corrections?
Problem: Upward Emphasis or Not Swinging Arms Back Far Enough. Correction: Have the athlete pretend he/she is holding a hammer in each hand and pounding nails into a wall directly behind him/her. Main Point: The faster the arm is swung backward, the faster the leg will pull forward. Problem: Shoulders Shrugged/Upper Back Tension. Correction: Have the athlete consciously relax the traps and shoulders to allow more natural movement. Practice in place looking into a mirror. Main Point: Upper body needs to stay relaxed. Tension can inhibit the free motion required for optimal speed. Problem: Side-to-Side Arm Movement. Correction: Have the athlete practice in front of a mirror to help him/her understand that this movement is causing excessive trunk rotation. The path in which the arms travel begins with the fingertips even with the chin. The hand should reach the midline of the body, but does not cross. The hand will then travel backwards until it is completely behind the hip. Main Point: There should be limited lateral movement, as the focus should be on forward and backward movement emphasizing the backward motion. Problem: Cross-Over Knee Drive (crossing the knees inward over the midline of the body) Correction: Explain to the athlete that the legs travel in one plane of movement, it's like riding a bike. Working in front of a mirror may be helpful. Main Point: Knees need to travel in a straight path. Problem: Lack of Knee Drive (During Acceleration 10-20 yards) Correction: Likely needs to strengthen hip flexors and core. Hip flexors raise the thigh and core stabilizes the pelvis. Main Point: Need to forceful knee drive getting hip 70-80 degrees in relation to the body. Problem: Toes Point Inward or Outward Correction: Likely needs to improve ankle flexibility, hip flexor strength. Muscles imbalances in hip internal and external rotation may all need attention. Main Point: Toes need to point forward and should be in line with the knee and hip. Problem: Over-striding (plant foot too far in from of the body) Correction: Explain that the athlete needs to keep a tighter knee bend as the knee drives during each swing phase. Main Point: During acceleration (first 10-20) yards the foot should strike the ground slightly behind the body. After the first 10-20 yards, the foot will strike slightly in front of the body. Problem: Under-striding (short, choppy steps) Correction: Cue the athlete to increase the distance between their thighs on each stride. Likely needs to improve hip flexor flexibility. Main Point: Stride length comes from by pushing off the ground harder and fully extending hip, knee, and ankle and driving the forward knee to high knee position. Problem: Landing on Heels (many larger athletes have a hard time with this) Correction: Make the athletes aware of the issue. Coach athlete on proper foot strike through high knees drills, wall drills, etc. Main Point: The heel will almost make contact with the ground, but athletes should be coached to stay on the ball of the foot because no weight should be taken by the heel. Problem: Ankle Plantar Flexed (pointed down, leads to over-striding) Correction: Coach the athlete to pull the toes to the knees. Coach the athlete to barely keep the heel from hitting the ground. Practice with high knees, butt kicks, wall drills. Main Point: When foot strikes the ground, the ankle needs to be dorsiflexed (pointed up) in order to deliver a high force into the ground.
What actions can be taken to improve safety when training with free weights?
Proper technique is essential. ... Start slowly. ... Only use safe and well-maintained equipment. ... Don't hold your breath. ... Control the weights at all times. ... Maintain a strong form while lifting, as this will prevent injury through incorrect technique. ... Use the full range of motion.
How is the performance of bodyweight exercises affected when using suspension training devices? Stability balls?
TRX and stability balls used upper or lower bodies wt and gravity to improve Balance, flexibility, mobility, strength and power to name a few.
What is meant by "standard of care?"
The degree of care (watchfulness, attention, caution, and prudence) that a reasonable person should exercise under the circumstances. If a person does not meet the standard of care, he or she may be liable to a third party for negligence
Identify the joint actions and associated muscles for each of the most common machine-based resistance training exercises.
flexion extension adduction abduction
Why should adjustments be made to the seat height, body and/or limb pads, or both when setting up a client on a machine?
to make sure clients are performing the exercise correctly getting full extension and at least 90 degree angles
Describe common errors made by clients when using machine-based resistance training exercises. What recommendations should a personal trainer make to correct these common errors?
- going too heavy w/ wts -2 quality set better than 4 sloppy sets -neglecting your posterior chain -moving too fast ---tell clients to go slow start light do the 2 set rep with same wt can move up keep god posture
What is the recommended stable body position (e.g., spinal alignment, base of support, points of contact) when standing? Supine? Prone?
- spinal alignment straight - base support- hips legs -point of contact (st. - Feed slightly wider than hip-widthHeels & balls of feet on floorStable position s- head, back, low back 2 feet p- chest, legs
Recognize and teach correct movement mechanics for alternative training activities (e.g., transitioning from beginning to midpoint to finishing positions). Describe common errors made by clients when performing alternative training activities. What recommendations should a personal trainer make to correct these common errors?
-Identify the appropriate technique and key technical flaws associated with the alternative mode exercises -Appropriately determine how to apply resistance bands and chains to traditional ground-based free weight exercises -Determine the appropriate use of alternative methods and nontraditional implement exercises -Ensure proper body alignment via selection of a stable body position -If the exercise is a free-standing ground-based exercise, the athlete's feet should be shoulder-width and remain flat on the ground-Use the appropriate grip for the exercise based on the type of exercise performed .-Athletes should exhale during the concentric portion of the exercise and inhale during the eccentric phase .-With heavy loads (80% of maximal voluntary contraction or greater) or with lighter loads performed to failure, the Valsalva maneuver may be a useful technique for maintaining spinal stability
What are common errors that occur with plyometric exercises and what are the recommended corrections?
-Poor torso, limb and head movement-Poor training by both coach and athlete-improper purpose (conditioning vs agility)
What information and with whom may the details about a client be discussed? What are some common violations of confidentiality and what could be done to reduce the risk of committing them?
-health care providers Snooping on Healthcare Records Failure to Perform an Organization-Wide Risk Analysis Failure to Manage Security Risks / Lack of a Risk Management Process Denying Patients Access to Health Records/Exceeding Timescale for Providing Access Failure to Enter into a HIPAA-Compliant Business Associate Agreement Insufficient ePHI Access Controls Failure to Use Encryption or an Equivalent Measure to Safeguard ePHI on Portable Devices Exceeding the 60-Day Deadline for Issuing Breach Notifications Impermissible Disclosures of Protected Health Information Improper Disposal of PHI Common HIPAA Violations by Healthcare Employees Emailing ePHI to Personal Email Accounts and Removing PHI from a Healthcare Facility Leaving Portable Electronic Devices and Paperwork Unattended Providing Unauthorized Access to Medical Records Downloading PHI onto Unauthorized Devices Impermissible Disclosures of Patient Health Records Disclosures of PHI to Third Parties After the Expiry of an Authorization Releasing Patient Information Without Authorization Releasing Patient Information to an Unauthorized Individual
What are the personal trainer's responsibilities regarding administering emergency procedures?
1 The emergency situation procedure would be written on paper. All employees should have a copy. It should be memorized by all employees. 2. All front desk staff and fitness staff should be CPR/AED certified. 3. There should be a code word, which, when announced over the PA system, alerts all staff that a medical emergency has occurred. For example, at a facility I worked at years ago, the code name was "Coach Redman." When this name was announced, ALL staff converged on the area where the emergency was occurring. For example, announcing "Coach Redman to the tennis area" told everybody the emergency was in the tennis area. 4. When an emergency occurs, the front desk person calls 911 and announces the code word over the PA System. 5. The first person to arrive at the location performs CRP (and uses the AED if needed) until paramedics arrive. 6. That person also directs another staff member to obtain the gym member's health history form to give to the paramedics. 7. A staff member should wait outside of the gym for paramedics, so as to help the paramedics get to the emergency as fast as possible. 8. Immediately after the emergency, an incident report is completed and given to the manager or owner of the facility. Snap a picture of this with your cell phone so you have a record of it also
What actions can be taken to improve safety when training on resistance training machines?
1. Always warm up and cool down properly. 2. Use proper form to avoid injuries and maximize gains. You can learn good form through a class or one-on-one sessions with a certified exercise professional 3.Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action, called the Valsalva maneuver, can temporarily raise your blood pressure considerably and can be risky for people with cardiovascular disease. 4.Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms. 5.Don't be so eager to see results that you risk hurting yourself by exercising too long or choosing too much weight. And remember that it's important to rest muscles for at least 48 hours between strength training sessions. 6.If you've been sick, give yourself one or two days off after recovering. If you were ill for a while, you may need to use lighter weights or less resistance when you first resume exercising. 7.Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with a range of motion that feels comfortable. Over time, try to gradually extend that range. 8. Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session.
» What type of emergency procedure protocols should be established in a fitness facility?
1. Location of nearest AED, first-aid kit, and other emergency supplies; 2. Roles and responsibilities of coaching staff, medical staff, spectators, and others during injury evaluation/response, to ensure appropriate first response and medical evaluation; 3. Location of emergency forms on file for each participant; 4. Names and telephone numbers of primary, secondary, and tertiary individuals to contact (including parents of youth participants); a. Primary - 911, Campus 911, on-campus Athletic Training, Campus Police/SRO b. Secondary - Direct Reports (Principals, AD, etc.) c. Tertiary - Parents, Communication Services, Campus Maintenance 5. Access to a physician and/or emergency medical facility when warranted; 6. Communication and transportation between the venue and the medical facility; 7. Ambulance access; 8. Specific address of the strength and conditioning facility (Include door numberings and direct routes to facility to give directions to EMS); a. Sheltering and evacuation procedures by facility, including a map of facility with evacuation routes; 9. Outside and inside armed intruder procedures by facility; 10. Plan of action in case of fire, tornado, life-threatening injury, crime, terrorism, et cetera; 11. Locations of the telephones; 12. Locations of nearest exits.
Identify possible modifications (regressions and progressions) when using alternative training activities.
1.Maintains client confidence 2. Immediate adjustments. If you've ever trained a group you know that no one comes in with the same range of motion, strength or endurance 3.prime time there are times you don't have access to the tools or weights you may typically use. Instead of the 20# dumbbells you may have planned to use, Intensity / Load Range Height Speed Body Position
What actions (or lack of) constitute negligence
1.fail to screen, evaluate or test clients before recommending activity, 2.deficiencies in the exercise or fitness prescription or recommendation process, 3. failure to properly supervise or instruct activity, 4. overuse injuries, 5.failure to refer client to health professional, 6. Fail to provide or secure appropriate emergency response for clients 7. improper disclosure of private info 8. Improper assumption of risk, waiver or release documents
What are the proper procedures to follow when a client requires an AED?
1Turn on the AED and follow the visual and/or audio prompts. 2 Open the person's shirt and wipe his or her bare chest dry. ... 3 Attach the AED pads, and plug in the connector (if necessary). 4Make sure no one is, including you, is touching the person.
How does the performance of bodyweight exercises or suspension training affect gains in maximal versus relative strength?
Bodyweight exercises require activation of more muscles. develop proprioceptive awareness. can't be replicated by weight training short is the lower body. For the most part, our legs and glutes are just way too strong to reach their full potential through air squats.
What are the proper procedures to follow when a client requires CPR?
Call 911 or ask someone else to. Lay the person on their back and open their airway. Check for breathing. ... Perform 30 chest compressions. Perform two rescue breaths. Repeat until an ambulance or automated external defibrillator (AED) arrives.
What needs to be ensured when transmitting, reproducing, and/or disclosing a client's personal information?
Confidentiality individual files are locked and secured support workers do not tell other people what is in a client's file unless they have permission from the client information about clients is not told to people who do not need to know clients' medical details are not discussed without their consent adult clients have the right to keep any information about themselves confidential, which includes that information being kept from family and friends. The types of information that is considered confidential can include: name, date of birth, age, sex and address current contact details of family, guardian etc bank details medical history or records personal care issues service records and file progress notes individual personal plans assessments or reports guardianship orders incoming or outgoing personal correspondence.
What are best practices in securing the privacy of physical documents? Electronic documents?
Control access. ... Use confidential waste bins and shredders. ... Lockable document storage cabinets. ... Secure delivery of confidential documents. ... Employee training.
How can the risk of overtraining be minimized?
Develop a sound training program that works for you. Follow your plan not your training or exercise partners. Set goals. Keep a training log. Eat properly. Sleep well. Deal with non training stress (work, family, etc.) Stretch, ice, massage.
Describe the recommended guidelines for a warm-up and the different types.
Dynamic mobility is the body's ability to move in multiple directions safely. movement-Specific Preparation. You turn on your car before heading out for a drive. Increase Core Temperature. It's called a "warm-up" for good reason. Proprioceptive Awareness. Joint Integrity.
What is the normal gait pattern for walking? Running?
Each sequence of limb action (called a gait cycle) involves a period of weight-bearing (stance) and an interval of self-advancement (swing) (Fig 13-1.). During the normal gait cycle approximately 60% of the time is spent in stance and 40% in swing. during locomotion which starts out when one foot strikes the ground and ends when the same foot strikes the ground again
What are the benefits of flexibility? Mobility
Fewer injuries. Once you develop strength and flexibility in your body you'll be able to withstand more physical stress. ... Less pain. ... Improved posture and balance. ... A positive state of mind. ... Greater strength. ... Improved physical performance.
How can the personal trainer ensure safe participation in cardiovascular activities?
HYDRATION CLOTHING AND FOOTWEAR WARM-UP AND COOL-DOWN EXERCISE FREQUENCY, INTENSITY, AND DURATION The following are general guidelines for frequency, intensity, and duration of cardiovascular exercise (2).• Frequency: 2 to 5 sessions per week• Intensity: 50% to 85% of heart rate reserve• Duration: 20 to 60 minutes PROPER BREATHING TECHNIQUES EXERCISE PROGRAM VARIATION
What are the signs and symptoms of heat exhaustion and heat stroke? What procedures should be followed to treat each condition?
Heavy sweating. Cold, pale, and clammy skin. Fast, weak pulse. Nausea or vomiting. Muscle cramps. Tiredness or weakness. Dizziness. Headache. call 911 or your local emergency number. Then immediately move the person out of the heat, remove excess clothing, and cool him or her by whatever means available, for example: Place in a tub of cool water or a cool shower. Spray with a garden hose. Apply ice packs to the patient's armpits, groin, neck, and back. Because these areas are rich with blood vessels close to the skin, cooling them may reduce body temperature. Immerse the patient in a shower or tub of cool water
Does the personal trainer's exposure to litigation change when he/she is employed by a fitness facility?****
I think soo>>> 1. Premises liability 2. Liability associated with damaged, broken or malfunctioning equipment. 3. Professional liability 4. Sexual abuse and molestation claims
How can a personal trainer identify equipment that needs replacement?
Impaired Functionality Torn or Cracked Upholstery Cable Wear and Cracked Pulleys Finish Issues Cracked Welds
What flexibility exercises/positions might be contraindicated based upon the characteristics of a client?
Joint instability can be the result of a prior dislocation, fracture, or sprain previous injury. Conditions such as rheumatoid arthritis can leave joint structures weakened
Discuss proper mechanics for performing agility drills.
Maintaining a lower center of gravity enables the athlete to move more quickly, decelerate, and reaccelerate especially when needing to overcome the resistance of an opponent or object. Shoulders pulled back and down -Knees slightly bent with hips back and down -Bodyweight forward on the middle of your feet
Describe common errors made by clients when performing calisthenic and bodyweight training. How can a personal trainer effectively correct these common errors?
Practicing hard moves before building strength. Using bad range of motion. Using kipping and momentum. Not adding eccentric to the movements. Using too many exercises and changing the program too often - encourage client to start with easy body wt mvmt and once comfortable move up to more challenging mvmt and make sure to have a good range of motion -Proper body alignment -Stable base of support (feet slightly wider than shoulder width and flat on the ground) -Appropriate grip for the exercise -Breathing technique (loads greater than 80% the valsalva manuever may help maintain spinal stability)
What are the various hand grip positions when using a resistance training machine?
Pronated (or Overhand) Grip. The pronated grip is generally the most common grip used during resistance training. Supinated (or Underhand) Grip. Alternated Grip. Hook Grip
What are the technique guidelines for the most common flexibility exercises?
Stretch after warming up the muscles and joints. Stretch slowly and smoothly only to the point of mild discomfort; avoid bouncing. Maintain normal breathing throughout each stretch. Focus attention on the muscle being stretched; try to limit movement in other body parts .flexibility exercises at least two or three days each week to improve range of motion. Each stretch should be held for 10 to 30 seconds, to the point of tightness or slight discomfort. Repeat each stretch two to four times, accumulating 60 seconds per stretch.
Describe the generally accepted movement patterns of plyometric exercises (e.g., transitioning from beginning to midpoint to finishing positions).
They usually start in the landing position and differ. It is well established that the amortization (transition time between eccentric and concentric movement actions) is the most important phase of the SSC, so proper and efficient landings are paramount. On this note, a pre-landing body position as well as proper posture, balance, and stability after ground contact is key (2). An athlete should learn to land on the balls of the feet (front two-thirds of the foot) with the ankle dorsiflexed, and slight flexion at all major joints involved upon landing. If the heels touch the ground during the contact phase, then the intensity is too great and should be reduced (1,2). The shoulders, knees, and toes should all be in alignment in the landing position. All of these biomechanical considerations in combination will allow for the quickest absorption rate, lowest ground contact time, and a more rapid recovery of potential energy which will make a more powerful concentric action more likely. Without proper landing mechanisms, it is unlikely that we can expect an athlete to be able to efficiently stabilize the forces at the time of ground contact and switch into a positive work position in the amortization time window. In addition, because of the extreme amounts of forces the body is required to withstand in many plyometric exercises, incorrect landing mechanisms could put an athlete at a much greater risk of technical inefficiency or non-contact injury.
Why are free weights preferable to machines?
activate more muscles than machines and therefore are better for building muscle in the long-run. load each side of our body equally, which prevents muscle strength imbalances. range of motion is not limited
Identify and discuss the use of plyometrics and the clientele for which they are appropriate or might be contraindicated.
advantage of the elastic energy produced during the stretching (eccentric) phase of what is known, in biomechanical terms, as the stretch/shortening cycle of the muscle. This energy is then released during the shortening (concentric) phase, thus increasing muscle force production. rheumatoid arthritis, osteoarthritis, fibromyalgia, osteoporosis, or other conditions which affect the muscles, bones or joints. It should also be noted that clients who are significantly over weight may suffer unnecessary injury and joint pain due to inappropriately prescribed plyometric exercise.
Identify the recommendations for performing the different methods of stretching
ballistic stretching. dynamic stretching. active stretching. passive (or relaxed) stretching. static stretching. isometric stretching. PNF stretching.
How can the use of stability balls or suspension training devices enhance health and fitness?
benefit is that the body responds to the instability of the ball to remain balanced, leading to greater activation of core muscles, which can result in improved back and spine health, core stability, posture and muscle balanc
Identify and discuss factors that affect flexibility. Mobility.
bone structure warmth of muscles jnt structure age mus mass gender meds reg phys activity highre income higher fatigure better perception on sleep
How can body position and joint alignment affect performance when using cardiovascular machines? What are the risks if these are not correct?*****
cause injury, no real increase in VO2 max, risk injury,
What factors may contribute to an overuse injury? » What are the common signs and symptoms of overtraining?
caused by repetitive trauma. An overuse injury typically stems from: Training errors. Training errors can occur when you take on too much physical activity too quickly. Not eating enough. Weightlifters who maintain an intense training schedule may also cut back on calories. ... Soreness, strain, and pain. ... Overuse injuries. ... Fatigue. ... Reduced appetite and weight loss. ... Irritability and agitation. ... Persistent injuries or muscle pain. ... Decline in performance.
What are the principal recommendations for body and limb position when using calisthenic and bodyweight training methods? Recognize and teach correct body and limb positions for calisthenic and bodyweight training methods. » Recognize and teach correct movement mechanics for calisthenic and bodyweight training methods (e.g., transitioning from beginning to midpoint to finishing positions)
chapter 12 pg 265 make sure trx and stability a good size for client
What are the personal trainer's responsibilities regarding equipment maintenance?
clean and maintain equipment REQULARLY provide cleaning towelettes -wear gloves while cleaning or hand washing available LOOK AT PG 615-617
What are the various types of group exercise classes and factors to consider when recommending to clients?
clients in group exercise classes should maintain good posture, aligning ear, shoulder, and hips, slightly contract abdominal & glutes to prevent excessive back arching and ensure knee does not come in front of the toe
What situations and activities should be avoided between the personal trainer and his/her client?
dating Trying to Be Everyone's Fitness Trainer Skipping Fitness Assessments Making Up Workouts on the Fly Not Scheduling Client Goals Sessions Not Pursuing Advanced Training Knowledge
How does a personal trainer minimize their risk of litigation?
find a higher authority to allocate and deflect some of the responsibility for that client. It is not worth the risk for a personal trainer to take responsibility for injury management and illness.
What are various swim strokes and movement patterns for each?
freestyle/front crawl backstroke breaststroke butterfly sidestroke elementary backstroke Combat Side Stroke - side, scissor kick, breath and one arm stroke Trudgen- crawl w/ scissor mvmt of legs
Identify possible modifications (regressions and progressions) for the primary free weight exercises. Identify the joint actions and associated muscles for each of the most common free weight resistance training exercises
go for body wt and build up or machines or band work flex extension abduction adduction
What are recommended guidelines for breathing while exercising on a cardiovascular machine?
inhale on relaxation and exhale during exertion. For cardio, you generally breathe in and out through the nose or, when intensity ramps up, through the mouth.
What are the appropriate recommendations when setting a client up to use a machine (e.g., treadmill, bicycle, rowing machine, stair stepper, elliptical trainer)? ***
know how to adjust all of these to fit the client and having the client start slow on ec of these until they can progressively perform the exercises more vigorously
Describe the generally accepted movement patterns of the exercise (e.g., joint range of motion, spinal alignment, foot strike, cadence).
know it for running biking stair master elliptical
How can a personal trainer reduce the risk of injury that might occur due to faulty equipment?
make sure equipment is not broke and well spaced apart from ec other
What are the various hand grip positions when using barbells or dumbbells?
narrow overhand narrow over-under wide- overhand DL narrow under hand narrow overhand wide overhand bent-over row narrow neutral wide over head press thumb under fingers (stronger) thumb over finger
Identify machine-based resistance training exercises that require spotting and the technique that should be used for each.
no spotter needed as much bench press barbell squat
What situations or actions of the personal trainer or client contribute to creating a dangerous training environment?
not cleaning leaving equipment out ***
How often should emergency action plans be practiced?
once a year 1) Make sure changes that may impact the plan were not overlooked. 2) Evaluate the effectiveness of the plan.
Identify free weight exercises that require spotting and the technique that should be used for each.
over head (bb Db exercises) or overface SPOT WRIST NOT UPPER ARM OR ELBOWs
What are the personal trainer's responsibilities for creating and maintaining a safe training environment?
personal training areas organized, clean, and inviting. Communicate maintenance, custodial, or security issues to appropriate SRC personnel. Educate participants and student staff; adhere to, and enforce, all policies and procedures. Maintain familiarity with evacuation plans and assist during major emergencies
What are plyometric exercises?
physical performance and ability to do different activities. include different types of exercises, like pushups, throwing, running, jumping, and kicking. Athletes often use plyometrics as part of their training, but anyone can do these workout
What are the effects of environmental conditions on the health of an exercising client?
pollution, heat, elevation, etc. can have an impact on your workout program. Exercising outdoors when pollution levels are high, or when the temperatures are high, can influence your workouts
How should the shoulders, knees, and feet be positioned in relation to each other in preparation to perform plyometric exercises?
proper plyometric landing; shoulders are in line with the knees (which helps to place the center of gravity over the body's base of support), and knees are over toes.
What constitutes a "professional" client-personal trainer relationship?
relationship is the obligation of the trainer to respect the rights of clients, colleagues, and other health professionals clients and personal trainers should never cross: romance
common errors made by clients when performing the primary free weight exercises. What recommendations should a personal trainer make to correct these common errors?
rounded back too heavy of a load - so knees to in or out hand pictures -- tell the client and address in a way the client can understand
What does client confidentiality mean? Why is maintaining client confidentiality important?
significant role in business ethics. Institutions and individuals are expected to prevent private information from reaching third parties. Failing to properly protect and secure confidential information may lead to losing both current and future clients.
Recognize and teach correct movement mechanics for the primary free weight exercises (e.g., transitioning from beginning to midpoint to finishing positions).
smooth and controlled actions or be explosive and release slowly don't lock out knees or elbows jnts in general
What is the difference between change of direction and agility?
soccer game and a player comes full force at you, you must change direction immediately to avoid a collision or losing possession. This is considered agility. However, if you are told to run through a series of cones as fast as possible, this is an example of change of direction training
Identify possible modifications (regressions, progressions) for the primary machine-based resistance training exercises.
start with machines and stability then progress to more balancing and focus on having the client focus on balance and stabilize on their own progress to more power exercise
Describe the generally accepted movement patterns of sprint/speed technique (e.g., transitioning from beginning to midpoint to finishing positions).
usually start in landing position and differ. It is well established that amortization (transition time between eccentric and concentric movement actions) is the most important phase of the SSC, so proper and efficient landings are paramount. On this note, a pre-landing body position as well as proper posture, balance, and stability after ground contact is key (2). An athlete should learn to land on the balls of the feet (front two-thirds of the foot) with the ankle dorsiflexed, and slight flexion at all major joints involved upon landing .If the heels touch the ground during the contact phase, then the intensity is too great and should be reduced (1,2). The shoulders, knees, and toes should all be in alignment in the landing position. All of these biomechanical considerations in combination will allow for the quickest absorption rate, lowest ground contact time, and a more rapid recovery of potential energy which will make a more powerful concentric action more likely. Without proper landing mechanisms, it is unlikely that we can expect an athlete to be able to efficiently stabilize the forces at the time of ground contact and switch into a positive work position in the amortization time window. In addition, because of the extreme amounts of forces the body is required to withstand in many plyometric exercises, incorrect landing mechanisms could put an athlete at a much greater risk of technical inefficiency or non-contact injury.