NASM Module 3 Ch 7-9 6th edition
Suggested Warm-Up Activities
5 and 10 minutes and be performed at a low-to-moderate intensity level New clients who are sedentary or have medical or health limitations or those with limited previous exercise experience may require up to half or more of their dedicated workout time be directed to warm-up activities, at least initially Only once a client has demonstrated a complete understanding of the techniques necessary for self-myofascial release (foam rolling), static stretching, and operation of the cardiorespiratory equipment can he or she begin performing the warm-up before the session
What are some general warm-up recommendations?
5 to 10 minutes at low-to-moderate intensity
What are some suggested steps for cool-down?
5-10 minutes light cardio, SMR, static stretching
General Aerobic Activity Recommendations fitte (3 days per week)
60% V.O2R or 70% HRmax 75 minutes per week Vigorous-intensity aerobic activity (i.e., jogging or running) Initially choose vigorous intensity endurance activities that require minimal skill to perform.
Which of the following intensity ranges best describes someone just moving into a zone 3 cardiorespiratory training workout?
86-90%
At what angle should the knees be when performing a ball crunch exercise?
90-degree
The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Autogenic inhibition
Pattern overload
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.
What is the often overlooked segment of a workout that provides the body with a smooth transition from exercise back to a steady state of rest?
Cool-down
Which level of core training exercise prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds?
Core-power
Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability
Core-stabilization
Which of the following training types involves little motion through the spine and pelvis?
Core-stabilization
What are 8 reasons for the incorporation of flexibility training?
Correct muscle imbalances; increase joint range of motion; decrease tension of muscles; relieve joint stress; improve extensibility; maintain normal functional length of muscles; improve optimum neuromuscular efficiency; improve function
What are the 3 phases of the integrated flexibility continuum?
Corrective flexibility, active flexibility, functional flexibility
What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury?
Cumulative injury cycle
Law that states soft tissue models along lines of stress
Davis's law
What are 3 primary goals of a core training program?
Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength
What is the primary goal of core-power training?
Develop the ability to stabilize and generate force at functionally applicable speeds
functional outcomes of core training
1. Intervertebral stability 2. Lumbopelvic stability 3. Movement efficiency
What is the minimum amount of time static stretches should be held?
30 seconds
ascm reccommends relative training of:
40 or 50% to 85% of V.o 2R or HRR, where 50% Vo2R or HRR was the threshold intensity for most adults 40% Vo2R or HRR was presumably the threshold for training deconditioned individuals
General Aerobic Activity Recommendations fitte (At least 5 days per week)
40% to 60% VO2R or 55% to 70% HRmax 150 minutes per week Moderate-intensity aerobic activity (i.e., brisk walking) Initially, choose endurance activities that require minimal skill or physical fitness to perform
What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training?
Stage II
For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?
Stage III
Stage II intervals should have what work: rest ratio?
Start with 1:3, progress to 1:2 and eventually 1:1
Ryan is performing static stretching on a client's calves after an overhead squat assessment. Which of the following is most likely to have prompted him to perform this procedure?
The client's feet had turned out.
Dynamic range of motion
The combination of flexibility and the nervous system's ability to control this range of motion efficiently
Altered reciprocal inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
Oxygen uptake reserve (VO 2 R) (preferred method)
The difference between resting and maximal or peak oxygen consumption. Target Vo2 R = [(Vo2max - V. o 2rest ) x intensity desired] = Vo2rest. Vo2max can be estimated using a submaximal test or directly measured, Vo2 rest is always predicted (estimated at 1 MET or 3.5 mL O 2 x kg-1 x min -1 ) Example: Consider the following example of a 25-year-old client with a desired training intensity between 70 and 85%. If this 25-year-old client has a Vo2max of 35 mL O 2 . kg -1 x min -1 (which is considered average), then the formula would be solved as follows: [(35 - 3.5)] x .70 + 3.5 = 25.55 mL O 2 x kg-1 x min-1 and [(35 - 3.5)] x .85 + 3.5 = 30.28 mL O 2 x kg-1 x min-1
When performing self-myofascial release of the adductors, the focus should be on foam rolling what location on the body
The groin region inside the upper thigh
Which of the following exercise techniques involves lying on one's back and raising the hips off a bench?
The reverse crunch
Core-power exercises are easily identified by:
Explosive movements with medicine ball
Which term refers to the capability of soft tissues to be elongated or stretched?
Extensibility
Which term is defined as the normal extensibility of all soft tissues that allow the full range of motion of a joint?
Flexibility
Which of the following core exercises is appropriate for a client in Phase 1 of the OPT model?
Floor prone cobra
moderate intensity is preferred
For general health requirements
Which of the following is a factor of the FITTE principle used to determine exercise training programs for each individual?
Frequency
For what does the FITTE principle for cardiorespiratory exercise stand?
Frequency, intensity, time, type, and enjoyment+
The level of demand that activity places on the body
Intensity
Which of the following is a benefit of integrated cardiorespiratory training?
It decreases resting heart rate
What are predictable patterns of muscle imbalanced called?
Postural distortion patterns
Muscle imbalance can be caused by
Postural stress Emotional duress Repetitive movement Cumulative trauma Poor training technique Lack of core strength Lack of neuromuscular effi ciency
Postural distortion patterns
Predictable patterns of muscle imbalances.can lead to decreased neuromuscular effi ciency and tissue overload
Which of the following exercises is most appropriate for the goal of improving neuromuscular efficiency and intervertebral stability?
Prone iso-abs
What are 3 reasons to perform cardiorespiratory exercise?
Lose weight, reduce stress, improve health
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
Specific warm-up
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow. referred to as dynamic stretches. Examples include performing body-weight squats and push-ups before weight training
What are the structures of the LPHC?
Lumbar spine, pelvic girdle, abdomen, hip joint
Which structures make up the core?
Lumbo-pelvic-hip complex, thoracic and cervical spine
When performing an active kneeling hip flexor stretch, internally rotating the rear leg will place a greater stretch on which of the following muscles
Psoas
When performing an active kneeling hip flexor stretch, internally rotating the rear leg will place a greater stretch on which of the following muscles?
Psoas
In order to properly stretch the hamstring during the active supine biceps femoris stretch, a client will need to contract which of the following during knee extension?
Quadriceps
On what should core training focus?
Quality of movement
Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, eccentric strength, and neuromuscular efficiency of the entire kinetic chain?
Reverse crunch
Gastrocnemius planes of motion and movement
Sagittal - Must have proper extensibility to allow for proper dorsiflexion of ankle Frontal - Must have proper extensibility to allow for proper inversion of calcaneus Transverse - Must have proper extensibility to allow for proper internal rotation of femur
biceps femoris planes of motion & movement
Sagittal - Must have proper extensibility to allow for proper hip flexion, knee extension Frontal - Must have proper extensibility to allow for proper hip adduction Transverse - Must have proper extensibility to allow for proper hip and knee internal rotation
latissimus dorsi planes of motion & movement
Sagittal - Must have proper extensibility to allow for proper shoulder flexion Frontal - Must have proper extensibility to allow for proper shoulder abduction Transverse - Must have proper extensibility to allow for proper external humerus rotation
Stage III
for the advanced client who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three The focus in this stage is on further increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone increases the capacity of the energy systems needed at the power level Intervals within zone 3 should start out relatively brief, 30 to 60 seconds. Once fitness and overall conditioning improves, stage III programs can be progressed similarly to stage II workouts, decreasing work-to-rest ratios and increasing the duration of high-intensity intervals. However, the frequency and duration of intervals in zonetwo and zone three should be client-specific based on their goals, needs, abilities, and tolerance to intense activity.
Feet Turn out
over active Soleus Lateral gastrocnemius Biceps femoris (short head) underactive Medial gastrocnemius Medial hamstring complex Gracilis Sartorius Popliteus stretching SMR: Gastrocnemius/soleus SMR: Biceps femoris (short head) Static gastrocnemius stretch Static supine biceps femoris strength single leg balance reach
Knees Move inward
overactive Adductor complex Biceps femoris (short head) Tensor fascia latae Vastus lateralis underactive Gluteus medius/maximus Vastus medialis oblique (VMO) stretching SMR: Adductors SMR: TFL/IT band Static supine biceps femoris stretch Static standing TFL stretch strength tube walking side to side
Low back arches
overactive Hip flexor complex (TFL, rectus femoris, psoas) Erector spinae Latissimus dorsi underactive Gluteus maximus Hamstring complex Intrinsic core stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique, pelvic-floor muscles) stretching SMR: Quadriceps SMR: Latissimus dorsi Static kneeling hip flexor stretch Static latissimus dorsi ball stretch strength Quadruped arm/ opposite leg raise Ball wall squats
Arms fall forward
overactive Latissimus dorsi Teres major Pectoralis major/minor underactive Mid/lower trapezius Rhomboids Rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis) SMR: Thoracic spine SMR: Latissimus dorsi Static latissimus dorsi ball stretch Static pectoral wall stretch Squat to row
Cool-Down Phase
provides the body with a smooth transition from exercise back to a steady state of rest often overlooked and viewed as less important than the other components goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting, and restore physiologic systems close to baseline Flexibility training should also be included in the cool-down period. Flexibility training, including corrective stretching (self-myofascial release and static stretching), has been shown to be effective at lengthening muscles back to their optimal lengthtension relationships, promoting optimal joint range of motion During the cool-down, static stretching should be used to return muscles to normal resting lengths, focusing on the major muscles used during the workout. 5-10 minutes for cool down
The Flexibility Continuum
systematic progression three phases of flexibility training within the OPT model: corrective active functional flexibility techniques should only be performed on tissues that have been identified as overactive (tight) during the assessment process.
Type
the mode or type of activity selected three criteria that must be met for an activity or exercise to be considered "aerobic (a) be rhythmic in nature, (b) use large muscle groups, and (c) be continuous in nature Running or jogging Walking Exercising on cardio equipment Swimming Cycling (indoors or outdoors)
musculotendinous junction
the point where the muscle and the tendon meet
Stage Training
to ensure that cardiorespiratory training programs progress in an organized fashion to ensure continual adaptation and to minimize the risk of overtraining and injury. three different stages of cardiorespiratory training uses three heart rate training zones that are similar to the three levels of training seen in the OPT model. Each stage helps create a strong cardiorespiratory base to build on in subsequent stages It is vital when training at this level to rotate all three stages There will be a low-(stage I) medium- (stage II) high-intensity day (stage III) to help minimize the risk of overtraining.
injuries most often occur in
transverse plane.
Self-myofascial release
uses the principle of autogenic inhibition to cause muscle relaxation, Self-myofascial release is a stretching technique that focuses on the neural system and fascial system in the body (or the fibrous tissue that surrounds and separates muscle tissue). Used to help correct existing muscle imbalances, reduce trigger points (knots within muscle) and inhibit overactive musculature. Can be used before exercise as well as after exercise. By applying gentle force to an adhesion or "knot," the elastic muscle fibers are altered from a bundled position (which causes the adhesion) into a straighter alignment with the direction of the muscle or fascia. The gentle pressure (applied with implements such as a foam roll) will stimulate the Golgi tendon organ and create autogenic inhibition, decreasing muscle spindle excitation and releasing the hypertonicity (tension) of the underlying musculature when a person is using self-myofascial release he or she must find a tender spot (which indicates the presence of muscle hypertonicity) and sustain pressure on that spot for a minimum of 30 seconds. This will increase the Golgi tendon organ activity and decrease muscle spindle activity, thus triggering the autogenic inhibition response. This process will help restore the body back to its optimal level of function by resetting the proprioceptive mechanisms of the soft tissue Self-myofascial release is suggested before stretching because breaking up fascial adhesions (knots) may potentially improve the tissue's ability to lengthen through stretching techniques may be used in cool down
Which muscles directly attach to the vertebrae and stabilize the spine?
Local stabilization musculature
The tendency of the body to seek the path of least resistance during functional movement patterns
Relative flexibility
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist
Altered reciprocal inhibition
When performing a squat, an overactive hip flexor complex can decrease neural drive to the gluteus maximus; what is this an example of?
Altered reciprocal inhibition
Which of the following concepts is demonstrated when a tight psoas decreases the neural drive of the gluteus maximus?
Altered reciprocal inhibition
Relative Intensity (maximal)
% VO2R or % HRR 100 % HRmax 100 RPE (6-20 scale) 20
Relative intensity (light)
% VO2R or % HRR 20-39 % HRmax 35-54 RPE (6-20 scale) 10-11
Relative Intensity (moderate) (preferred for general health requirements)
% VO2R or % HRR 40-59 % HRmax 55-69 RPE (6-20 scale) 12-13
Relative Intensity (hard)
% VO2R or % HRR 60-84 % HRmax 70-89 RPE (6-20 scale) 14-16
Relative Intensity (very light)
% VO2R or % HRR <20 % HRmax <35 RPE (6-20 scale)<10
Relative Intensity (very hard)
% VO2R or % HRR >85 % HRmax >90 RPE (6-20 scale) 17-19
Exercise training programs should be designed to meet the specific needs and goals of the individual client. the initial exercise prescription should reflect
(a) the initial fitness level of the client, (b) fitness assessment results (c) whether the client has any significant risk factors or health limitations to exercise
Scientific Rationale for Core Stabilization Training
(~80% of U.S. adults) Researchers have found that individuals with chronic LBP have decreased activation of certain muscles or muscle groups, including transverse abdominis, internal obliques, pelvic floor muscles, multifidus, diaphragm, and deep erector spinae Individuals with chronic LBP also tend to have weaker back extensor muscles ( and decreased muscular endurance ). Trunk muscle weakness by itself is an independent risk factor for developing LBP core training in the prevention and rehabilitation of LBP Core stabilization exercises restore the size, activation, and endurance of the multifidus (deep spine muscle Clients and athletes with lower extremity pain, long-standing adductor (inner thigh) pain hamstring strain iliotibial band syndrome (runner's knee) and LBP ( 5 ) have a decreased chance of injury, less recurrence of injury, and improved performance measures after undergoing an active rehabilitation programaimed at improving strength and neuromuscular control of the core (LPHC) muscles local stabilization system ( drawing in ) movement system ( bracing ) have demonstrated preferential activation of these specifics muscles during the core training continuum. low-back hyperextension exercises without proper lumbo-pelvic-hip stabilization have been shown to increase pressure on the discs core training program should regularly manipulate plane of motion, range of motion, modalities (tubing, stability ball, medicine ball, BOSU ball, Airex pad, etc.), body position, amount of control, speed of execution, amount of feedback, and specific acute training variables (sets, reps, intensity, tempo, frequency) designing a core training program, the personal trainer should initially create a proprioceptively enriched (controlled yet unstable training environment), selecting the appropriate exercises to elicit a maximal training response Core exercises performed in an unstable environment (such as with a stability ball) have been demonstrated to increase activation of the local and global stabilization system when compared with traditional trunk exercises
core training parameters
*Variables Plane of motion Sagittal Frontal Transverse Range of motion Full Partial End-range Type of resistance Cable Tubing Medicine ball Power ball Dumbbells Kettlebells Body position Supine Prone Side-lying Kneeling Half-kneeling Standing Staggered-stance Single-leg Standing progression on unstable surface Speed of motion Stabilization Strength Power Duration Frequency Amount of feedback Fitness Professional's cues Kinesthetic awareness *Exercise Selection Progressive Easy to hard Simple to complex Known to unknown Stable to unstable Systematic Stabilization Strength Power Activity/Goal-specific Integrated Proprioceptively challenging Stability ball BOSU Reebok Core Board Half foam roll Airex pad Bodyblade Based in current science
Example of stage 2 workout
1. Start by warming up in zone one for 5 to 10 minutes. 2. Move into a 1-minute interval in zone two (shown in Figure 8. 4 ). Gradually increase the workload to raise the heart rate up to zone two within that minute. Once the heart rate reaches zone two of maximal heart rate, maintain it for the rest of that minute. It might take 45 seconds to reach that heart rate, which means the client will only be at the top end for 15 seconds before reducing the workload (speed, incline, or level), and returning to zone one. 3. After the 1-minute interval return to zone one for 3 minutes. 4. Repeat this if the client has time and can recover back into the zone one range. The most important part of the interval is to recover back to zone one between the intervals. During the fi rst workout, questions may need to be asked frequently to determine if adjustments need to be made did the client get into a zone two heart rate? Was it easy? Could he/she maintain that heart rate, and, if so, for how long? (Also, make sure the client was pushing hard enough and didn't progress the workload too slowly.) Based on the answers to these questions, start to create a more accurate, modified training zone for the client 1. If the client wasn't able to reach the predicted zone two in 1 minute, then use the heart rate he or she was able to reach as their "85%." 2. Take 9% off this number to get the lower end of the client's readjusted zone. 3. For example, if 150 beats per minute (bpm) was the predicted 85% of HR max , but the client was only able to work up to 145 bpm during the 1-minute push, 145 bpm should now be considered that client's 85% HRmax. 4. Take 9% off 145% (9% of 145 is 13 beats; 145 13 132). So, 132 bpm is the individual's 76% of HR max . 5. If the client got into the readjusted zone two, and then reaching the zones was fine, work slowly to increase the client's time in this zone. 6. If the client's heart rate goes above the predicted zone and he or she still can recover back to zone one at the end, add a couple of beats per minute to the zone and then work on increasing the time. In stage II, it is important to alternate days of the week with stage I training As a general rule, intervals should start out relatively brief as previously demonstrated with a work-to-rest (hard-to-easy) ratio of 1:3 (e.g., 1-minute interval followed by a 3-minute recovery). Once fitness and overall conditioning improves, stage II programs can be progressed using 1:2 and eventually 1:1 work-to-rest ratios. Moreover, the duration of each of these intervals can be gradually increased in regular implements
Stage 3 workout
1. Warm up in zone one for up to 10 minutes. 2. Then, increase the workload every 60 seconds until reaching zone three. This will require a slow climb through zone two for at least 2 minutes. 3. After pushing for another minute in zone three, decrease the workload. This 1-minute break is an important minute to help gauge improvement. 4. Drop the client's workload down to the level he or she was just working in, before starting the zone 3 interval. During this minute, the heart rate will drop. 5. As improvements are made during several weeks of training, the heart rate will drop more quickly. The faster the heart rate drops, the stronger the heart is getting. 6. If the client is not able to drop to the appropriate heart rate during the 1-minute break, assume that he or she is tired and about to overtrain. The solution is to stay in zone one or two for the rest of the workout. The bottom line is that the client is not rested enough to do that type of exercise on that day (which may be because of a hard workout the day before, not enough sleep, or poor nutrition). Monitoring heart rate is an excellent tool in avoiding overtraining. 7. If the heart rate does drop to a normal rate, then overload the body again and go to the next zone, zone three, for 1 minute. 8. After this minute, go back to zone one for 5-10 minutes and repeat if desired.
Guidelines for Core Training
A comprehensive core training program should be systematic, progressive, functional, and emphasize the entire muscle action spectrum focusing on force production (concentric), force reduction (eccentric), and dynamic stabilization (isometric
Ratings of Perceived Exertion Method (RPE)
A subjective rating of perceived exertion is a technique used to express or validate how hard a client feels he or she is working during exercise. 6-20 borg scale 6 No exertion at all 7 Extremely light 8 9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion
Co-contraction of core movement muscles to increase LPHC stability
Abdominal bracing
The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active flexibility
Use after SMR and static stretching when distortions are present
Active-isolated Stretching
Uses agonists and synergists to move a joint into a range of motion
Active-isolated Stretching
What stretching technique uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist?
Active-isolated stretching
Which stretching technique is used during Phases 2, 3, and 4 of the OPT model?
Active-isolated stretching
Muscle imbalance
Alteration of muscle length surrounding a joint
Arthrokinetic dysfunction
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint. Altered joint motion can be caused by altered length-tension relationships and force-couple relationships, which aff ect the joint and cause poor movement efficiency.
What are 4 core exercises in the strength level?
Ball crunch; Back extensions; Reverse crunch; Cable rotations
Which of the following is an example of a core-power exercise?
Ball medicine ball pullover throw
traditional training incorporated in circuit training
Beginning Client (Stabilization Level) 5-10 minutes Flexibility (self-myofascial release and static stretching) 5-10 minutes Stage I cardiorespiratory training 15-20 minutes Circuit weight training 5-10 minutes Stage I cardiorespiratory training 5-10 minutes Flexibility (self-myofascial release and static stretching) Intermediate Client (Strength Level) 5-10 minutes Warm-up: fl exibility (self-myofascial release and active-isolated stretching) 5-10 minutes Stage II cardiorespiratory training 15-20 minutes Circuit weight training 5-10 minutes Stage II cardiorespiratory training 5-10 minutes Cool-down: fl exibility (self-myofascial release and static stretching) Advanced Client (Power Level) 5-10 minutes Warm-up: flexibility (self-myofascial release and dynamic stretching) 5-10 minutes Stage III cardiorespiratory training 15-20 minutes Circuit weight training 5-10 minutes Stage III cardiorespiratory training 5-10 minutes Flexibility (self-myofascial release and static stretching) (Similar to the strength level, the warm-up and cool-down may be performed separately by the client as long as he or she has received proper instructions from the fitness professional)
Bracing
Bracing is referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum Bracing is also commonly referred to as a "bearing down" or tightening of the global muscles by consciously contracting them muscular endurance of global and local musculature, when contracted together, create the most benefit for those with LBP compared with traditional LBP training methods Bracing focuses on global trunk stability, not on segmental vertebral stability, meaning that the global muscles, given the proper endurance training, will work to stabilize the spine
Extensibility
Capability to be elongated or stretched.
suggested cool down activites
Cardiorespiratory exercise Treadmill Stationary bicycle StairClimber Rower Elliptical trainer 5-10 minutes Self-myofascial release Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi 30 seconds for each muscle Static stretching Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi 30 seconds for each muscle
Integrated cardiorespiratory training
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.
What is just as beneficial as traditional cardio for health?
Circuit training
circuit training
Circuit training allows for comparable fitness results without spending extended periods of time toachieve them time-efficient strength-training exercises that an individual performs, one aft er the other, with minimal rest. Circuit training was just as beneficial as traditional forms of cardiorespiratory exercise for improving or contributing to improved fi tness levels ( . Circuit training resulted in higher postexercise metabolic rates as well as strength levels flexibility and cardiorespiratory fitness training can be incorporated into circuit-training routines.
Which of the following best describes when a person is ready to move to stage II cardiorespiratory training from stage I?
Client can maintain a zone 1 heart rate for 30 minutes. Correct
General Aerobic Activity Recommendations (3-5 days_
Combination of Moderate and Vigorous Intensity: Any combination of moderate and vigorous intensity aerobic (cardiorespiratory fitness) activities
Pulling the navel toward the spine to increase core stability
Drawing-in maneuver
10-15 reps of each exercise (stretch)
Dynamic Stretching
Functional Flexibility
Dynamic Stretching
Multiplanar lunges
Dynamic Stretching
Uses body's momentum and force production
Dynamic Stretching
What stretching technique uses functional movements to move the body through a full range of motion at realistic speeds?
Dynamic stretching
Which stretching technique is used during Phase 5 of the OPT model?
Dynamic stretching
What is the recommended frequency for cardiorespiratory training?
General health: daily, for small quantities of time, at moderate intensity --- To improve fitness: 3 - 5 days per week, at high intensity
What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?
General warm-up
various factors that can influence flexibility
Genetics Connective tissue elasticity Composition of tendons or skin surrounding the joint Joint structure Strength of opposing muscle groups Body composition Sex Age Activity level Previous injuries or existing medical issues Repetitive movements (pattern overload
What are 3 things a client should have established prior to incorporating dynamic stretching into a program?
Good levels of tissue extensibility, core stability, balance capabilities
Which of the following have a linear relationship during dynamic exercise
Heart rate and oxygen uptake
Which of the following is a formula that determines a client's target heart rate during exercise?
Heart rate reserve (HRR) method
If a client demonstrates an excessive forward lean during the overhead squat assessment, which of the following muscles should be stretched during the client's warm-up?
Hip flexor complex
benefits of warm up
Increased heart and respiratory rate Increased psychological preparation for bouts of exercise
effects of warm up
Increased heart and respiratory rate- Increases cardiorespiratory system's capacity to perform work Increases blood flow to active muscle tissue Increases the oxygen exchange capacity Increased tissue temperature- Increases rate of muscle contraction Increases efficiency of opposing muscle contraction and relaxation Increases metabolic rate Increases the soft tissue extensibility Increased psychological preparation for bouts of exercise- Increases the mental readiness of an individual
Which of the following is true about dynamic stretching?
It should be performed at a controlled speed.
What are 4 core-stabilization exercises?
Marching, Floor bridge, Floor prone cobra, Prone iso-Abs
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what?
Muscle imbalance
The body's ability to produce, reduce, and stabilizes forces in all three planes of motion
Neuromuscular efficiency
Which term represents the ability of the neuromuscular system to allow all muscles to work synergistically?
Neuromuscular efficiency
Peak Metabolic Equivalent (MET) Method
One metabolic equivalent or MET is equal to 3.5 mL O2 x kg-1 x min-1 or the equivalent of the average resting metabolic rate (RMR) for adult METs are used to describe the energy cost of physical activity as multiples of resting metabolic rate MET values are used to relate exercise intensity with energy expenditure For example, a physical activity with a MET value of 4, such as jogging at a slow pace, would require 4 times the energy that that person consumes at rest (e.g., sitting quietly)
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Pattern overload
Which of the following requires a client to perform cardiorespiratory exericse at maximal effort while monitoring ventilation response?
Peak VO2 method
The reflex that maintains the eyes level during movement
Pelvo-ocular reflex
What should a client foam roll to effectively target the piriformis when performing self-myofascial release?
Posterior hip
create dysfunction within the connective tissue of the body
Poor posture and repetitive movements
In core-power training (Phase 5), what are exercises designed to improve?
Rate of force production of the core musculature
in core-power training (Phase 5), what are exercises designed to improve?
Rate of force production of the core musculature
What uses the Borg scale to rate how hard one is training?
Rating of perceived exertion (RPE)
Dynamic stretching uses which of the following concepts to improve soft tissue extensibility
Reciprocal inhibition
Dynamic stretching uses which of the following concepts to improve soft tissue extensibility?
Reciprocal inhibition
The active supine biceps femoris stretch uses which physiological principle to increase flexibility?
Reciprocal inhibition
What term refers to the simultaneous contraction of one muscle and the relaxation of its antagonist?
Reciprocal inhibition
Benefits of a cool-down include:
Reduce heart and breathing rates Gradually cool body temperature Return muscles to their optimal length-tension relationships Prevent venous pooling of blood in the lower extremities Restore physiologic systems close to baseline
What are 4 core-power exercises?
Rotation chest pass, Ball medicine ball pullover throw, Front medicine ball oblique throw, Soccer throw
Apply gentle pressure for 30 seconds
SMR
Hold pressure on tender spot for at least 30 seconds
SMR
Roll the entire length of a muscle until a tender spot is found
SMR
This is used in each area of the flexibility continuum Your answer:
SMR
Uses foam rollers and balls
SMR
breaks up adhesions in the muscles
SMR
What are the warm-up steps for a Power-level client?
SMR, 3-10 dynamic stretches
What are the warm-up steps for a Strength-level client?
SMR, active-isolated stretching, 5-10 minutes light cardio
What are the warm-up steps for a Stabilization-level client?
SMR, static stretching, 5-10 minutes light cardio
Active Flexibility
Self-myofascial release Active-isolated stretching uses self-myofascial release and active-isolated stretching techniques Active flexibility would be appropriate at the strength level (phases 2, 3, and 4) of the OPT model Used to increase the extensibility of soft tissues through reciprocal inhibition. There is moderate evidence that forms of active stretching can increase joint range of motion and muscle flexibility.
Functional flexibility
Self-myofascial release Dynamic stretching if clients are compensating when performing dynamic stretches during training, then they need to be regressed to active or corrective flexibility. This form of flexibility would be appropriate at the power level (phase 5) or before athletic competition
A client reports acute soreness and tightness in her calf muscle after a long run. She describes feeling knots in the muscle. Which of the following flexibility techniques should the client use first?
Self-myofascial release
stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion
Self-myofascial release
Warm-Up for the Power Level Client (Dynamic, Functional Warm-up)
Self-myofascial release Gastrocnemius/soleus Adductors TFL and Iliotibial band Latissimus dorsi 30 seconds for each muscle Dynamic stretching Hip swings: side to side Prisoner squats Lunge with rotation Lateral tube walking Medicine ball lift and chop Single-leg squat touchdown 10 repetitions of each side
Corrective Flexibility
Self-myofascial release Static stretching designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion. Corrective flexibility is appropriate at the stabilization level (phase 1) of the OPT model.
Warm-Up for the Strength Level Client
Self-myofascial release Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi 30 seconds for each muscle Static stretching Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi 30 seconds for each muscle Cardiorespiratory exercise Treadmill Stationary bicycle StairClimber Rower Elliptical trainer 5-10 minutes TABLE 8. 2
What workout component consists of stretching movements that mimic the activity to be performed later in the workout?
Specific warm-up
What stage improves cardio fitness levels using HR zone 1?
Stage I
With what stage should Stage II training alternate every other day?
Stage I
Stage I
Stage I is designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target heart rate of 65 to 75% of HRmax or approximately 12 to 13 on the rating of perceived exertion scale (zone one) If using the talk test method to monitor training intensity, the client should be able to hold a conversation during the duration of the activity. clients should start slowly and gradually work up to 30 to 60 minutes of continuous exercise in zone one If the client has never exercised before, he or she might start in zone one for only 5 minutes or reduce the heart rate percentage to the general health activity recommendations Clients who can maintain zone one heart rate for at least 30 minutes two to three times per week will be ready for stage II a beginning client might take 2 to 3 months to meet this demand. Stage I training also helps a client to better meet the muscular endurance demands of the stabilization level of training in the OPT model
What is used to increase the extensibility of soft tissues through both autogenic inhibition and reciprocal inhibition?
Static stretching
What type of flexibility is developed during Phase 1 of the OPT model?
Static stretching
Which form of stretching should be used to inhibit muscle spindle activity of a tight muscle before and after physical activity?
Static stretching
Practicing self-myofascial release through the use of a foam roller creates autogenic inhibition by which of the following?
Stimulating the Golgi tendon organ
Which of the following clients would use active-isolated stretching during a warm-up?
Strength Level client
Benefits of cardiorespiratory exercise
Stronger and more efficient heart Improved ability to pump blood (enhanced cardiac output) Reduced risk of heart disease Lower resting heart rate Lower heart rate at any given level of work Improvement of lung ventilation (more efficient breathing) Stronger respiratory muscles (e.g., intercostals) Thicker articular cartilage and bones with weight-bearing aerobic exercises Improved oxygen transport Reduced cholesterol levels Reduced arterial blood pressure Improved blood thinning and reduced risk of clot formation Improved fuel supply (improved ability to use fatty acids, sparing muscle glycogen stores) Improved ability of muscles to use oxygen Improvement in mental alertness Reduced tendency for depression and anxiety Improved ability to relax and sleep Improved tolerance to stress Increase in lean body mass Increase in metabolic rate Reduced risk of obesity or diabetes mellitus
If a client exhibits increased force output of his hamstrings and adductor magnus to compensate for a weakened gluteus maximus during hip extension, this is an example of which of the following?
Synergistic dominance
What term describes the act of synergists taking over function for a weak or inhibited prime mover?
Synergistic dominance
An informal method used to gauge exercise training intensity.
Talk test
Arthrokinematics
The motions of joints in the body.
Synergistic dominance
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover
Reciprocal inhibition.
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
Relative flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns. (altered movement patterns)
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity. 201
Maximal oxygen consumption (VO 2 max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion V. o 2max is often times impractical for personal trainers because it requires clients to perform cardiorespiratory exercise at maximal effort and sophisticated equipment submaximal tests have become popular for personal trainers to estimate V. o 2max
Intensity
The level of demand that a given activity places on the body. intensity is established and monitored in numerous ways, calculating heart rate power output (watts) or by calculating a percentage of maximal oxygen consumption (V. o 2max ) or oxygen uptake reserve (V. o 2 R)
Flexibility
The normal extensibility of all soft tissues that allows the full range of motion of a joint -the ability to move a joint through its complete range of motion
Frequency
The number of training sessions in a given timeframe
autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles. occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction. The phenomenon is termed autogenic because the contracting muscle is being inhibited by its own receptors. When excited, the Golgi tendon organ causes the muscle to relax, which prevents the muscle from being placed under excessive stress, which could result in injury. Prolonged Golgi tendon organ stimulation provides an inhibitory action to muscle spindles (located within the same muscle). Autogenic inhibition is one of the main principles used in flexibility training, particularly with static stretching in which one holds a stretch for a prolonged period. Holding a stretch creates tension in the muscle. This tension stimulates the Golgi tendon organ, which overrides muscle spindle activity in the muscle being stretched, causing relaxation in the overactive muscle and allowing for optimal lengthening of the tissue. In general, stretches should be held long enough for the Golgi tendon organ to override the signal from the muscle spindle (approximately 30 seconds).
What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?
The warm-up
For which of the following are Stage I cardiorespiratory training programs designed?
To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients
Clients Who Possess an Anteriorly Rotated Pelvis and Arched Lower Back (Lower Crossed Syndrome)
Treadmill speed should be kept to a controllable pace to avoid overstriding. The hips may not be able to properly extend and may cause the low back to overextend(arch), placing increased stress on the low back. Corrective flexibility for the hip flexors should be emphasized before and aft er use.
During an overhead squat assessment, a client's knees move inward. Which of the following exercises is the most appropriate to strengthen and activate the client's underactive musculature?
Tube walking: side-to-side
Clients Whose Feet Turn Out and/or Knees Move In (Pronation Distortion Syndrome)
Use of the all cardio equipment that involves the lower extremities will require proper flexibility of the ankle joint. Emphasize foam rolling and static stretching or the calves, adductors, biceps femoris (short head), iliotibial (IT) band, and tensor fascia latae (TFL). Using the treadmill and steppers that require climbing (or aerobics classes) may initially be too extreme for constant repetition, especially if clients are allowed to hold on to the rails and speed up the pace. If these modalities are used, emphasize the flexibility exercises mentioned above and keep the pace at a controllable speed.
Ventilatory threshold (Tvent)
Ventilatory threshold (Tvent) The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
To which of the following do the local core stabilizers attach?
Vertebrae
Each exercise training session should also include the following phases:
Warm-up phase Conditioning phase Cool-down phase
Which heart rate training zone builds aerobic base and aids in recovery?
Zone One
Which heart rate training zone builds high-end work capacity?
Zone three
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone two
2008 Physical Activity Guidelines for Americans , for health benefits, adults should accumulate
accumulate 2 hours and 30 minutes (150 minutes) of moderate- intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week or an equivalent mix of moderate- and vigorous-intensity aerobic activity if adults exceed 300 minutes a week of moderate-intensity activity or 150 minutes a week of vigorous-intensity activity, then they will gain even more health benefits. If clients are not able to achieve the suggested minimal guidelines for cardiorespiratory training of 150 minutes per week (or 30 minutes 5 times a week) of moderate-intensity aerobic activity on at least 5 days per week, they can break it up into shorter increments, for example 10 minutes at a time, until 150 minutes per week is met
Active Supine biceps femoris stretch
active isolated stretching
Hold each stretch for 1-2 seconds for 5-10 reps
active isolated stretching
utilizes reciprocal inhibition with a 1-2 second hold
active isolated stretching
active flexibility
active-isolated stretching
During a static postural assessment, a personal trainer observes that a client has pronated feet, as well as adducted and internally rotated knees. Which muscles would he or she expect to be shortened?
adductors
HR Reserve (HRR) Method
also known as the Karvonen method THR= [(HR max - HR rest ) x desired intensity] + HR rest selecting a predetermined training or target heart rate (THR) based on a given percentage of oxygen consumption is the most common and universally accepted method of establishing exercise training intensity example: 25-year-old client with a desired training intensity of 85% of his heart rate maximum. If this 25-year-old client has a resting heart rate of 40 bpm (which is considered very good), then the formula would be solved as follows: 220 -25 ( age ) = 195 HR max 195 -40 ( resting heart rate ) = 155 155 x 85% = 132 132 + 40 = 172 bpm Th us, 172 beats per minute is the client's target heart rate.
human movement system (HMS),
also known as the kinetic chain, comprises the muscular, skeletal, and nervous systems.
Muscle imbalances may be caused by or result in
altered reciprocal inhibition, synergistic dominance, arthrokinetic dysfunction, and overall decreased neuromuscular control
Peak Maximal Heart Rate (MHR) Method
another method for establishing training intensity measuring a client's actual maximal heart rate is impractical for personal trainers because it requires testing clients at maximal capacity
muscle spindles
are the major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber. muscle spindles are sensitive to change in muscle length and rate of length change The function of the muscle spindle is to help prevent muscles from stretching too far or too fast.
Global stabilization
attach from the pelvis to the spine act to transfer loads between the upper extremity and lower extremity provide stability between the pelvis and spine provide stabilization and eccentric control of the core during functional movements quadratus lumborum psoas major external obliques portions of the internal oblique rectus abdominis gluteus medius adductor complex *Adductor magnus * Adductor longus * Adductor brevis * Gracilis * Pectineus
Importance of Properly Training the Stabilization Systems
body's core stabilization system has to be operating with maximal efficiency to effectively use the strength, power, and endurance that has been developed in the prime movers If the movement system musculature of the core is strong and the local stabilization system is weak, the kinetic chain senses imbalance and forces are not transferred or used properly. This leads to compensation, synergistic dominance, and inefficient movements A weak core is a fundamental problem that causes inefficient movement and can lead to predictable patterns of injury. results in lack of stabilization and unwanted motion of the individual vertebrae, thus increasing forces throughout the LPHC that may result in low-back pain (LBP) and injury
Talk Test method
can help personal trainers and clients monitor proper exercise intensity without having to rely on measuring heart rate or Vo2max . studies have now confirmed that there is a correlation between the talk test, V. o 2 , ventilatory threshold (T vent ) , and heart rate during both cycle ergometer and treadmill exercise
Stage II
designed for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels The focus in this stage is on increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of zone one and zone two helps increase the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT model Stage II is the introduction to interval training
Designing a Core Training Program
develop optimal levels of neuromuscular effi ciency, stability (intervertebral and lumbopelvic stability—local and global stabilization systems), and functional strength (movement system Neural adaptations become the focus of the program instead of striving for absolute strength gains Increasing proprioceptive demand by using a multisensory environment and using multiple modalities (balls, bands, balance equipment) is more important than increasing the external resistance
full range of motion
dynamic stretching
Drawing-In Maneuver
electromyogram (EMG) activity is increased during pelvic stabilization and transverse abdominis activation when an abdominal drawing-in maneuver is initiated before activity the transverse abdominis, when properly activated, creates tension in the thoracolumbar fascia, contributing to spinal stiff ness, and compresses the sacroiliac joint, increasing stability important role of the transverse abdominis on spinal stability and LBP. To perform the drawing-in maneuver, pull in the region just below the navel toward the spine and maintain the cervical spine in a neutral position. Maintaining a neutral spine during core training helps to improve posture, muscle balance, and stabilization. If a forward protruding head is noticed during the drawing-in maneuver, the sternocleidomastoid (large neck muscle) is preferentially recruited, which increases the compressive forces in the cervical spine and can lead to pelvicinstability and muscle imbalances as a result of the pelvo-ocular reflex. Because of this reflex it is important to maintain the eyes level during movement . If the sternocleidomastoid muscle is hyperactive and extends the upper cervical spine, the pelvis rotates anteriorly to realign the eyes. Th is can lead to muscle imbalances and decreased pelvic stabilization
Core power (phase 5)
exercises are designed to improve the rate of force production of the core musculature These forms of exercise prepare an individual to dynamically stabilize and generate force at more functionally applicable speeds. Exercises in this level include: Rotation chest pass Ball medicine ball (MB) pullover throw Front MB oblique throw Soccer throw It is imperative that individuals demonstrate proper stabilization (core stabilization) and strength (core strength) before performing core-power exercises. Performing these exercises without proper stabilization and strength may lead to movement compensations, muscle imbalances, and eventually injury. Core Systems OPT Level - power Phase(s) - 5 Exercise - core poer Number of Exercises 0-2 Sets - 2-3 Reps - 8-12 Tempo - as fast as can be controlled Rest 0-60 s Because core exercises are typically performed in the dynamic warm-up portion of this program and core-power exercises are included in the resistance training portion of the program, separate core training may not be necessary
core-stabilization training (Phase 1)
exercises involve little motion through the spine and pelvis These exercises are designed to improve neuromuscular efficiency andintervertebral stability, focusing on drawing-in and then bracing during the exercises 4 weeks Marching Floor bridge Floor prone cobra Prone iso-ab Core Systems OPT Level - Stabilization Phase(s) - 1 Exercise - core stabilization Number of Exercises - 1-4 Sets - 1-4 Reps - 12-20 Tempo - slow (4/2/1) Rest - 0-90 s
One of the most common errors made by personal trainers during the planning and implementation of cardiorespiratory exercise programs
failure to consider rate of progression .
Cardiorespiratory Training Methods
falls under the principle of specificity According to the principle of specifi city, the body will adapt to the level of stress placed on it and will then require more or varied amounts of stress to produce a higher level of adaptation in the future
Dynamic stretching
force production of a muscle and the body's momentum to take a joint through the full available range of motion uses the concept of reciprocal inhibition to improve soft tissue extensibility. requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations Active and dynamic stretching may be used without risking a loss of strength or power. These two forms of stretching may be the most appropriate before physical activity in clients with no identified muscle imbalances If an individual does possess muscle imbalances, self-myofascial release and static stretching should precede dynamic stretching for overactive or tight muscles recommended that the client have good levels of tissue extensibility, core stability, and balance capabilities before undertaking an aggressive dynamic stretching program. 1-2 sets 10-15 repetitions 3-10 exercises
FITTE principle
frequency, intensity, type, time, and enjoyment .
Warm-Up Phase
generally described as preparing the body for physical activity. It can be either general in nature or more specific to the activity The cardiorespiratory portion of a warm-up period typically lasts between 5 and 10 minutes and consists of whole-body, dynamic cardiovascular or muscular movements (well below the anticipated training intensity threshold for conditioning). The purpose of the warm-up period is to increase heart and respiration rates, increase tissue temperature, and psychologically prepare the individual for higher training intensities. When used in a warm-up, static stretching should only be used on areas that the assessments have determined are tight or overactive. Each stretch should be held for 20 to 30 seconds at end-range
A client has been performing cardiorespiratory exercise for four weeks. Which of the following physiologic adaptations should the personal trainer expect to observe in the client?
improved ability of muscles to use oxygen
controversial stretches
inverted hurdlers stretch -high stress on inside of knee plow- high stress on neck and spine - avoid if high blood pressure or have history of neck or back injury shoulder stand - same as plow straight leg toe touch - high stress for low back vertabrae and cartilage disks, history of herniated discs or nerve pain that runs in the back of the leg should avoid arching quadriceps - puts high stress on knee caps and other knee joint tissues, avoid if have previous injury
Which characteristics help identify exercises in the core-stabilization level?
involve little motion through the spine and pelvis
Core strength (phases 2,3,4)
involve more dynamic eccentric and concentric movements of the spine throughout a full range of motion while clients perform the activation techniques learned in core-stabilization training (drawing-in and bracing) Clients would traditionally spend 4 weeks at this level of core training. these exercises are designed to improve dynamic stabilization, concentric strength (force production), eccentric strength (force reduction), and neuromuscular efficiency of the entire kinetic chain Ball crunch Back extensions Reverse crunch Cable rotations Core Systems OPT Level - Strength Phase(s) - 2,3,4 Exercise - core strength Number of Exercises 0-4 Sets - 2-3 Reps - 8-12 Tempo - medium Rest 0-60 s For the goal of muscle hypertrophy and maximal strength, core training may be optional (although recommendedOPT Level
Electromyography (EMG)
is a procedure that measures the electrical conducting function of nerves in muscles. An EMG test is able to identify differences in muscle or muscle group activation when performing different movements or exercises.
Neuromuscular efficiency
is the ability of the nervous system to recruit the correct muscles (agonists, antagonists, synergists, and stabilizers) to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the body's structure in all three planes of motion.
neuromuscular efficiency
is the ability of the neuromuscular system to properly recruit muscles to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the entire kinetic chain in all three planes of motion.
Flexibility training
key component for all training programs . It is used for a variety of reasons, including: Correcting muscle imbalances Increasing joint range of motion Decreasing the excessive tension of muscles Relieving joint stress Improving the extensibility of the musculotendinous junction Maintaining the normal functional length of all muscles Improving neuromuscular efficiency Improving function
some of the cardiovascular responses to exercise
linear increases in heart rate and systolic blood pressure and an increase in strokevolume (up to 40-60% of maximum), after which it plateaus, an increase in cardiac output from an average resting value of about 5 L/min to as high as 20 to 40 L/min occurs during intense exercise. In addition, at rest only about 15 to 20% of circulating blood reaches skeletal muscle, but during intense vigorous exercise it increases up to as much as 80 to 85% of cardiac output. During exercise, blood is shunted away from major organs such as the kidneys, liver, stomach, and intestines and is redirected to the skin to promote heat loss. Blood plasma volume also decreases with the onset of exercise, and as exercise continues, increased blood pressure forces water from the vascular compartment to the interstitial space. During prolonged exercise, plasma volume can decrease by as much as10 to 20%. Thus, with these as well as numerous other physiologic changes with exercise, helps gradually restore physiologic responses to exercise close to baseline levels
Local Stabilization System
local core stabilizers are muscles that attach directly to the vertebrae These muscles consist primarily of type I (slow twitch) muscle fibers with a high density of muscle spindles transverse abdominis, internal obliques, lumbar multifidus, pelvic floor musculature, and diaphragm These muscles contribute to segmental spinal stability by increasing intra-abdominal pressure (pressure within the abdominal cavity) and generating tension in the thoracolumbar fascia (connective tissue of the low back), thus increasing spinal stiff ness for improved intersegmental neuromuscular control primarily responsible for intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments provide support from vertebra to vertebra aid in proprioception and postural control because of their high density of muscle spindles
Golgi tendon organs
located within the musculotendinous junction (or the point where the muscle and the tendon meet) and are sensitive to changes in muscular tension and the rate of tension change
Movement System
muscles that attach the spine and/or pelvis to the extremitiesprimarily responsible for concentric force production and eccentric deceleration during dynamic activities latissimus dorsi hip flexors hamstring complex quadriceps in isolation, these muscles do not effectively achieve stabilization of the LPHC; rather it is through their synergistic interdependent functioning that they enhance stability and neuromuscular control. These muscles produce force (concentric contractions), reduce force (eccentric actions), and provide dynamic stabilization in all planes of movement during functional activities
Postural Considerations in Cardiorespiratory Training (Clients Who Possess a Rounded Shoulder and/or Forward Head Posture (Upper Crossed Syndrome)
must watch closely for the following kinetic chain deviations: During use of stationary bicycles, treadmills, and elliptical trainers, watch closelyfor rounding of shoulders forward and a protruding head. On steppers and treadmills, watch for the grasping of the handles (with an oversupinated or overpronated hand position), which will cause elevated and protracted shoulders and a forward head. If possible, this equipment should be used without the assistance of the hands to increase the stabilization component, elevating the caloric expenditure and balance requirements. In settings in which a television is present, watch for excessive cervical extension (looking upward) or rotation of the head to view the television.
weight belts
not recommended. Weight belts may raise an individual's heart rate and systolic blood pressure and often give individuals a false sense of security and the misconception they can lift heavier loads. Instead, personal trainers need to educate their clients as to appropriate exercise technique and proper activation of the core musculature (the body's natural belt
Excessive forward lean
overactive Soleus Gastrocnemius Hip flexor complex (TFL, rectus femoris, psoas) Abdominal complex (rectus abdominis, external obliques) underactive Anterior tibialis Gluteus maximus Erector spinae stretching SMR: Gastrocnemius/soleus SMR: Quadriceps Static gastrocnemius stretch Static kneeling hip flexor stretch strength Quadruped arm/ opposite leg raise Ball wall squats
Head protrudes forward (pushing/pulling assessment)
overactive Upper trapezius Sternocleidomastoid Levator scapulae underactive Deep cervical flexors SMR: Upper trapezius (Thera Cane) Static stretch upper trapezius/ scalene stretch Chin tuck (keep head in neutral position during all exercises
Shoulders elevate (pushing/pulling assessment)
overactive Upper trapezius Sternocleidomastoid Levator scapulae underactive Mid/lower trapezius SMR: Upper trapezius (Thera Cane) Static stretch upper trapezius/ scalene stretch Ball cobra
For general health requirements the recommended frequency of activity is
preferably every day of the week, for small quantities for improved fitness levels, the frequency is 3 to 5 days per week at higher intensities
Enjoyment
refers to the amount of pleasure derived from engaging in a specific exercise or activity this component of the exercise prescription is oft en overlooked or not considered more seriously adherence rates decline significantly when a specific mode of exercise is selected for a client before considering their personality type, previous exercise experiences, and other interests A client is much more apt to continue with a program that is fun and challenging than one that is dull and boring. The program and its activities should coincide with the personality, likes, and dislikes of the client
Time
refers to the length of time engaged in an activity or exercise training session and is typically expressed in minutes.
Cumulative Injury Cycle
repair process as a result from injury i.e. pattern over load, repetitive movements causing dysfunction Cumulative injury -> tissue traua -> inflammation -> muscle spasm -> adhesions (knots) -. altered neuromuscular control -> muscle imbalance = repeat cycle Any trauma to the tissue of the body creates inflammation. Inflammation, inturn, activates the body's pain receptors and initiates a protective mechanism, increasing muscle tension or causing muscle spasm. Heightened activity of muscle spindlesin particular areas of the muscle create a microspasm, and as a result of the spasm, adhesions (or knots) begin to form in the soft tissue. These adhesions forma weak, inelastic matrix (inability to stretch) that decreases normal elasticity of the soft tissue, resulting in altered length-tension relationships (leading to altered reciprocal inhibition), altered force-couple relationships (leading to synergistic dominance), and arthrokinetic dysfunction (leading to altered joint motion) ( 1 , 5 , 28 ). Left untreated, these adhesions can begin to form permanent structural changes in the soft tissue that is evident by Davis's law.
Davis's law
states that soft tissue models along the lines of stress Soft tissues remodeled (or rebuilt) with an inelastic collagen matrix that forms in a random fashion, meaning it usually does not run in the same direction as the muscle fibers. If the muscle fibers are lengthened, these inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly, which creates alterations in normal tissue extensibility and causes relative flexibility
Used to correct existing muscle imbalances and lengthen overactive musculature
static stretching
corrective flexibility
static stretching
use with SMR for all cool downs
static stretching
What are 2 techniques used in corrective flexibility?
static stretching and SMR (self-myofascial release)
static stretching
the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds 1-3 sets Hold each stretch 30 seconds By holding the muscle in a stretched position for a prolonged period, the Golgi tendon organ is stimulated and produces an inhibitory effect on the muscle spindle (autogenic inhibition). This allows the muscle to relax and provides for better elongation of the muscle can use either autogenic inhibition or reciprocal inhibition to increase muscle length depending on how the stretch is performed Used to correct existing muscle imbalances and lengthen overactive (tight) musculature. Can be used before exercise as well as after exercise. The evidence is strong that static stretching performed daily causes increased flexibility in the stretched muscle contracting the antagonistic musculature while holding the stretch can reciprocally inhibit the muscle being stretched, allowing it to relax and enhancing the stretch. example: when performing the kneeling hip flexor stretch, an individual can contract the hip extensors (gluteus maximus) to reciprocally inhibit the hip flexors (psoas, rectus femoris), allowing for greater lengthening of these muscles. Another example would be to contract the quadriceps when performing a hamstring stretch should be used to decrease the muscle spindle activity of a tight muscle before and after activity Acute static stretching, held for more than 30 seconds, may decrease strength and power. Therefore, athletes and others who will be engaging in maximal effort, explosive activities (such as high jump, sprinting, or power lifting) may not want to perform static stretching before the event unless muscle imbalances are present. If static stretching is used, care should be taken so that only the targeted (tight, overactive) muscles are stretched, and this should be followed by active-isolated or dynamic stretches to increase motor neuron excitability. Static stretching may be used to correct muscle imbalances and increase joint range of motion before activity in most patients and clients, as part of a progressive, integrated program.
Active-isolated stretching
the process of using agonists and synergists to dynamically move the joint into a range of motion ( 14 , 33 ). This form of stretching increases motorneuron excitability, creating reciprocal inhibition of the muscle being stretched. Reciprocal inhibition designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition allows for agonists and synergist muscles to move a limb through a full range of motion while the functional antagonists are being stretched example: a supine straight-leg raise uses the hip flexors and quadriceps to raise the leg and hold it unsupported, while the antagonist hamstring complex is stretched. Active and dynamic stretching may be used without risking a loss of strength or power. These two forms of stretching may be the most appropriate before physical activity in clients with no identified muscle imbalances If an individual possesses muscle imbalances, active-isolated stretching should be performed aft er self-myofascial release and static stretching for muscles determined as tight or overactive during the assessment process 1-2 sets Hold each stretch 1-2 seconds for 5-10 repetitions
core
the structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint The core is where the body's center of gravity (COG) is located and where all movement originates A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement system (kinetic chain) core musculature has been divided into the local stabilization system, global stabilization system, and the movement system. To maintain core stability, neuromuscular control of the local and global stabilization systems and the movement system is required, ensuring sequential coordinated activation of all systems at the right time with the right amount of force inside out local, global, movement
six incremental stages of relative intensity
very light light moderate hard veryhard maximal
