9: Beginner Client Flashcards
_____ training conditions both the neurological system to react faster and the muscles to contract faster from a static position.
ballistic training
_______ training utilizes the tension in the tendon to cause a more forceful muscle contraction and an increase in tendon strength.
plyometric training
what type of contraction is when a muscle shortens, pulls on the tendon, which pulls on the bone, to move in the direction of the shortening?
concentric
what type of contraction is when the muscle lengthens under load thereby pulling on the tendon but only to slow movement in the opposite direction?
eccentric
isometric versus isotonic. which one means the same tension or the same weight on your muscles stays constant, and which one means same length as in your muscles do not get shorter or longer but keep the same tension?
isotonic means same tension or that the same weight on your muscles is constant.
isometric means that your muscles stay the same length and there is no movement.
what is the difference between dynamic constant external resistance and dynamic variable external resistance?
dynamic variable external resistance involves a constant adjustment of external resistance through a range of motion.
dynamic constant external resistance just means the external resistance does not change. dumbbells or cables would be an example of this.
what are the four main training principles?
The F.I.T.T. principal, the specificity of training principle, the progressive adaptation principle (overload principle), ceiling effect (or law of diminishing returns)
FITT is an acronym for remembering the measurable parts of an exercise training program. what are the parts?
frequency, intensity, time, type
The specificity of training principle is also referred to with the acronym SAID. what does SAID stand for?
specific adaptation to impose demand
SAID can apply to what specific components?
The mode or type of exercise, the speed of movement (intensity), the range of motion and strength in a given ROM, the energy system utilized (intensity and duration), the environmental surroundings and time of day, muscle recruitment patterns and muscle fiber development
what is the ceiling effect or law of diminishing returns?
The ceiling represents the theoretical maximum that an individual is capable of reaching
what are the four distinct phases of a workout?
Warm-Ups, dynamic flexibility, endurance or strength or some combination, cool down and static stretching
what term describes push-ups and lunges as an example of systematic body weight exercises that are performed without any type of apparatus?
calisthenics
what term describes the size increase of muscle fibers?
hypertrophy
what term describes a bodily system that must be pushed beyond what it can currently handle in order to continue achieving results?
overload principal
what term describes the amount of tension that can be exerted in a single occurrence? example: one rep. max
muscular strength
what term describes the natural decrease in muscle fiber size due to underuse?
atrophy
static or dynamic, this type of specific training should include a focus for more improved flexibility
stretching
specific to a goal which improves the ability to perform in an individual’s respective activities of daily living
functional training
term that describes amount of resistance that can be repeatedly overcome
muscular endurance
what type of training utilizes tension in the tendon to cause a more forceful muscle contraction, increase tendon strength and improved motion skill transition?
plyometric training
this is a type of conditioning that increases the body’s ability to uptake oxygen
aerobic
The girth of a muscle is its _______, while the fine ridges and bumps formed by the muscle being close to the skin, without subcutaneous fat in between is its ________.
size, definition
All functional training exercises require balance exercises. true or false
false
The absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment describes what?
flexibility, specifically, static-passive
this type of flexibility is the ability to maintain extended positions using only the agonist and synergists
static- active
this type of flexibility is the ability to move a limb through its full range of motion
dynamic flexibility
aerobic exercises require training at an individual’s target heart rate for at least ____ minutes, _____ or more times a week
20; 3
what is mitochondrial reeducation?
It must happen before a beginner can be expected to recover appropriately. It is when the mitochondria in the beginner are still not performing efficiently, resulting in incomplete replenishment of energy stores
what will help aid the mitochondrial re-education process?
getting carbohydrates and protein quickly to the muscle cells after a workout when muscles need it as well as performance of as much post-workout low level activity is possible.
fat tissue cannot store and release energy at the same time. true or false?
true
what intensity should you start your client out at for fat loss in general fitness goals?
60 to 70% set intensity
why must the duration of the exercise lessen if the intensity is increased?
This is to reduce hormone-related post-workout catabolism because otherwise, adrenal glands are stimulated and release stress hormones which result in catabolism of body tissues.
what is the target heart rate in cases where an aerobic effect is not desired?
100 beats per minute
for an equal measure of aerobic and anaerobic effects, what is the recovery heart rate recommended?
115 beats per minute
if an aerobic effect is desired, what is the recovery or heart rate usually recommended?
125 beats per minute
what is the greatest contributor to injury for the beginner client?
improper form
How long should you wait to train after you eat a meal?
90 minutes to 2 hours
is a small amount of easily absorbable complete protein and natural carbohydrate 15 minutes before a workout okay?
Yes, it can help keep the body more anabolic during the session
if prolonged and or intense exercise is performed during digestion, where does the body choose to constrict blood vessels?
they constrict regarding the digestive processes
when should essential proteins be taken regarding your training session?
The last meal before your training session since the body cannot store essential proteins
what are the five components of general fitness?
cardiorespiratory conditioning, muscle endurance, muscle strength, flexibility, body composition
what are the three stages of progression in the aerobic or endurance phase of the exercise training program?
initial conditioning stage, improvement conditioning stage, maintenance conditioning stage
what happens in the initial conditioning stage of aerobic or endurance training programs?
during the first 4 to 6 weeks low-level activities of 10 to 15 minutes at 60 to 70% of maximum heart rate are recommended
what happens during the improvement conditioning stage of aerobic and endurance training programs?
there’s a slight increase in an exercise intensity. Afterwards, the duration of the activity is increased every 2 to 3 weeks
what is the maintenance conditioning stage?
usually after 6 months of aerobic training, the average individual has achieved their goal in general fitness and may just want to maintain it. it can be accomplished at 60 to 70% of maximum heart rate in as few as three 30 minute workouts a week
what is the recommended repetition range for improving muscular endurance?
20 to 25 rep range
what are the two types of muscular strength?
static strength and dynamic strength
what is the best rep range to initiate optimal strength gains?
4 to 6 reps
How long should static stretch be sustained for?
30 seconds
when should stretching exercises be performed?
at the beginning and end of every exercise session
when should static stretching be done?
typically at the end of a workout
what type of stretching should be done before a workout?
start with active stretches followed by dynamic stretches that move into the actual workout
being lean and being thin are the same thing. true or false?
false being lean is to be within a healthy weight range with adequate muscle to perform activity
give an example of a general fitness exercise program
5 to 10 minutes of low-level aerobic warm up
active and dynamic stretching
25 minutes of resistance or weight training in the 20 to 25 rep. range for three sets
5 to 10 minutes of abdominal and core exercises
10 to 20 minutes of aerobic activity in the 60 to 70% of maximum heart rate followed by some mild stretching
what is nfpt ‘s full body resistance program example?
a resistance program done two times per week consisting of 8 to 10 separate exercises performed in a circuit fashion with sets of 12 to 15 reps. start with compounds first and end with simple exercises
why would someone train a single joint exercise first as opposed to starting with compound exercises?
to pre-exhaust the working muscle that may be lagging or rehabilitating
what is the root of most injuries that trainers often overlook?
lack of flexibility and range of motion limitations
stability exercises should be implemented into every exercise program. true or false
true
what contributes to poor stability and inhibits poor limb movement?
a weak core
many back and hip injuries are related to weak______
core muscles
what type of training is the best choice if the goal is lean muscle maintenance and loss of body fat?
circuit training
what is superior to traditional floor exercises for engaging the core?
a physio ball
The greatest contributor to injury among beginner clients is _____, but the root of most injuries is _____
improper form, poor flexibility
with certain sports, sometimes it is necessary to eliminate aerobic or resistance training from the overall exercise program so they can focus on what they need. true or false
false. there may be less of an emphasis, but neither should be entirely eliminated from the exercise program
what is dynamic stabilization?
It relates to the strengthening core muscle stabilizers of the spine while keeping in a neutral spine position
what is proprioception?
The sense of the relative positions of neighboring parts of the body
what type of movements does a proper core routine consist of?
dynamic stabilization and isometric and proprioceptive movements
what are four great tools that can be used to train the core?
medicine balls, balance boards, foam rollers and physio balls
what does it mean when a muscle is hypertonic?
It is abnormally rigid with an increase of tension that impairs proper movement
stretching decreases the risk of injury true or false
false there is no evidence suggesting this
increased range of motion will always enhance performance, true or false
false there is some movements where a decreased range of motion of the body will enhance performance like with running and the runner’s torso
you should only stretch muscles that are_____
warm
anterior pelvic tilt can usually be noticed visually by what?
The glutes “sticking out”
what is hyperlordosis?
hyperextension of the lumbar spine
what is hypolordosis?
flexion of the lumbar spine
How can posterior pelvic tilt sometimes be noticed visually?
if the belt buckle is up towards belly button
this is the midway balance point of the spine that requires the least amount of muscular contractions or energy to maintain the desired postural alignment
neutral spine
this is the neurological process where the body responds to a sudden change in the length of a muscle
stretch reflex
this is a sensory nerve ending that shuts down muscle contraction just short of serious acute muscle injury related to extreme overload
golgi tendon organ
also known as muscle spindles, these send a signal when the muscle is in danger of tearing from overstretch causing the muscle to maintain its resting length
stretch receptors
a neurological process where there’s a detection in the increase of tension in a muscle and when a certain amount of tension is detected, the muscle is inhibited, preventing it from contracting. as a result, the muscle will relax
autogenic inhibition
this occurs when the contraction of an agonist muscle neurologically inhibits the contraction of the antagonist muscle causing it to relax and prevent it from contracting. this can cause muscle imbalances
reciprocal inhibition
3-5 min on a stationary bike and static stretching is a good warm up. true or false?
false muscle groups need to be specifically warmed up through active and dynamic movements, not by static stretching
when is it recommended to use static stretching?
after every resistance training and aerobic workout
How many minutes should be spent static stretching for clients who are very tight or have a limited range of motion?
20 minutes
static stretching increases muscle strength. true or false?
false. it decreases isometric and dynamic muscle strength
true or false. prolonged stretching can make a muscle tendon overly compliant
true is important to have optimal stiffness when developing force in a muscle
stretching makes it more difficult for the nervous system to tell the muscle when to fire. true or false
true
what is static stretching used for? list three
relaxation, increasing or maintaining a particular range of motion, post-workout for resistance training and aerobic activity
you should never use static stretching before an activity. true or false
false this may be required if they are so tight that they impede a movement. always be aware of client needs
this type of stretch is achieved by having an external force applied such as a partner’s push, a wall, floor, machine and so on
passive stretch
this type of stretching uses agonist muscle contraction in order to stretch antagonistic muscles. this type of stretching uses reciprocal inhibition.
active stretching
this type of stretching uses controlled movement through the active range of motion for each joint which improves ROM
dynamic stretching
this type of stretching involves active motion within a joint while creating a bouncing motion at the end range of the stretching muscle
ballistic stretching
this type of stretching requires an assistant pushing the limb to its end range and holds for 20 to 60 seconds
facilitated stretching
what is proprioceptive neuromuscular facilitation stretching also known as PNF
combining muscle contraction and relaxation in order to relax an overactive muscle or enhance the flexibility of a shortened muscle
give an example of post facilitation stretch using the hamstring muscles
The hamstrings are only placed at a mid position, not in a fully stretched position.
The client then contracts isometrically against the partner for 10 to 12 seconds using their maximum strength.
The client lets go of the stretch and the trainer immediately moves the hamstrings to the new barrier and holds for 15 seconds.
give an example of post isometric relaxation stretch using the hamstring muscles
The hamstring is stretched until slight resistance is met.
The client exerts resistance 10 to 20% of muscle contraction in the opposite direction.
client relaxes and then trainer initiates his stretch until the barrier is met and holds for 15 seconds.
repeat at new barrier
give an example of post-isometric relaxation with agonist contraction
It begins the same as isometric relaxation where the trainer lengthens the muscle until slight resistance it’s met.
then the client exerts slight resistance in the opposite direction. this is held for 10 to 12 seconds.
The agonist muscle, the hip flexors, are now contracted as the trainer takes the hamstrings to its new barrier in the stretch
what is contract relax stretching using hamstrings as an example
again, post isometric relaxation stretch is used however, however, the target muscle, hamstrings, are contracted through their full ROM against resistance. this means the trainer is moving the leg down in full ROM as the client is contracting their hamstrings.
The client then relaxes as the trainer stretches the hamstring back up to the new barrier is met and holds for 15 seconds
muscle cramps originate in the muscle. true or false
false. they are primarily neurological activity in which the motor neuron fires at a high frequency causing this involuntary contraction
heavy exercise, alcohol consumption, medications, muscle fatigue, and dehydration may cause muscle cramps. Name some other reasons for muscle cramps
hypothyroidism, depleted magnesium or calcium stores, kidney failure and pregnancy
what are fasciculations?
single, involuntary firings of motor neurons that will cause brief twitches in the muscle fibers
benign fasciculations tend to occur repetitively at the same site. true or false
true
