all of it Flashcards
5 primary movements
bend and lift single leg push pull rotational movement
associative
begin to master the movement after cognitive
muscular strength v muscular endurance
weight v reps
blood pressure numbers
systolic/diastolic less then 120 normal 120-29 elevated 130-9 stage 1 140-49 stage 2
ATP
type 1, slow twitch muscles, low intestine endurance muscles, hypertrophy occurs
ADP
type 2 muscles, fast twitch, anaerobic
heart rates
20 years 100-170 beats per minute (bpm) 200 bpm 30 years 95-162 bpm 190 bpm 35 years 93-157 bpm 185 bpm 40 years 90-153 bpm 180 bpm 45 years 88-149 bpm 175 bpm 50 years 85-145 bpm 170 bpm 55 years 83-140 bpm 165 bpm 60 years 80-136 bpm 160 bpm 65 years 78-132 bpm 155 bpm 70 years 75-128 bpm 150 bpm
average RHR
60-70 males, 72-80 females
cognitive
beginner. before associative
BMI
less then 18 underweight 18-24.5 normal 25-29.9 obese 20-34.9 obese 1 35-39.9 obese 2 greater then 40 iii
calculated by (weight in pounds x 703) / (height in inches x height in inches).
BODY fat
essential 2 to 5 in men 10 to 13 for women
saggitall plane
body moves front and back flexion and extension back squat bicep curl lunges walking, running, jumps, calf raises, stairs
frontal plane
body moves from side to side
lateral arm/leg raises
adduction and abduction of should, hip
side shuffle, side lunge, side band, inversion
transverse plan
rotations, twists, limb rotations, bench press, push ups, back flys
elasticity
ballistic and dynamic stretch
plasticity
static stretch. effective with poor posture
viscosity
completely dependent on time and temperature
self efficiency most strong affected by
past performance experiences
the following best describes perception that they can do the task
confidence
pursue welfare of client
compassion
dysnepea
shortness of breath with little exertion or at rest
leptin
stored in fat cells. Facilitate energy intake when energy stores is low. Loves fat
500 to 1,000Kcals
recommended for dietary loss of 1 to 2 lbs a week
Protein intake amounts
1.2 to 1.8 in grams
talk test
cardio calc in obese
150 to 250
weekly exercise time for maintenance. 250 to 300 for weight loss
intensity
associated muscle injury
SOAP
Subjective Objective Assessment Plan
Muscular training plan
2-3x a week F, 60-70% 1RM 8-12repsx2-4sets (Intensity) 20-30 mins (T)
new client, low risk, new muscle training
use free weights, 40-60 of 1rm, one set all major muscle groups
osteoarthritis muscular plan
2-3 days, 50-80%1RM, 2-4sets by 8-12 reps
primary goal around rheumatoid arthritis
strengthen muscles around affected joints
ppl with arthritis
prone to cardiovascular disease
osteoporosis muscular training
3-4 days a week
duration of training for metabolic syndrome with goal of weight loss
50-60 mins per session
pregnant woman exercise time
150 mins over 3 days
aerobic intensity for older adults
5-6 moderate intensity, 7-8 vigorous intensity
ballistic stretching
push beyond comfort. Avoided in older adults
static stretch
cool down
passive stretch
relaxed. outside agent does the stretch
dynamic stretch
active stretch
bird dog
used for lateral muscles in the back to promote stability
knee function
address imbalances between left and right
golfers elbow
causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow
tennis elbow
pain on outside
median nerve
compromised during tunnel carpal
dyslipidemia
high cholesterol below 100 optional 100-129 good 130-159 iffy 160-189 high 190 go kill yourself
FAST
stroke: Facial freezing arm can't move Speech Time to call 911
REE is what percentage of TEE
60 to 70%
Waist To Hip Ratio
divide waist by hip
training tempos
6 seconds
mcGill test
hip flexor endurance test
thomas test
hip flexor flexibility
dorsiflexion
foot up
plantar flexion
food down
android
WHR masculine
Gynoid
WHR pear
BMI
weight divided by height xheight X703
Karvonen formula
target heart rate
glycogen
stored in fat and liver
goniometer measures
range of movement
OARS
open ended questions, affirmation, reflective listening, summarizing
Transtherorical method of behavior change TTM
- stages of change
- process of change
3 self-efficacy
4 decisional balance
In what stage of the client-trainer relationship are health-history and lifestyle questionnaires administered?
investigative stage
Dan is a new client whom you are meeting with for the first time today. He will most likely be evaluating you as a trainer through both your verbal and non-verbal communication. What stage of the client-trainer relationship are you in with Dan?
rapport
Kristin is in for her second session and you are conducting fitness assessments. While you are checking her body fat percentage you ask her about types of exercise she prefers to do. What stage of the client-trainer relationship are you in with Kristin?
investigative
What can submaximal cycle ergometer testing predict?
VO2
According to the ACE Integrated Fitness Training Model, what step in the training process best follows the testing of resting measures such as heart rate and blood pressure?
static posture
n which stage of the Theoretical Model of Behavior Change is a client ready to adopt and live a healthy lifestyle?
preparation
Your client tells you that he understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He is still wary of beginning any kind of exercise program and says that he has never had any weight loss success in the past. According to the Theoretical Model of Behavioral Change, what stage of change is your client in?
precompenplation
Which of the following is an example of what is generally measured in a physiologic assessment?
resting vital signs and joint flexibility
During initial assessments, a client’s pulse can be manually taken at all of the following locations except:
Radial artery b. Carotid artery c. Dorsalis pedis check d. Pulmonary artery. Answer is D
When prescribing static stretches during a resistance training workout, when should the static stretches be performed?
after the workout
resistance training at what percent
80 percent of 1RM
what rep scheme to increase multiple effort power
3-5
what is the rest period for muscular endurance
30 seconds or less
what is the rest period to build strength
2 to 5 mins
proximal stability
think of it as a chain
as you progress from intermediate to advance what phenomena occurs
diminishing returns
What intensity should aerobic exercise be prescribed at for individuals with type II diabetes
50 to 80 percent
Where should you spot a dumbbell movement
at the wrists
primary biological purpose of Leptin
facilitate energy intake when energy storage is too low
recommended protein intake
.8 per kilogram
which section of SOAP would be most appropriate to document a clients reporting of their own fitness levels as well as your notes
Assessment
low risk coronary artery disease client wants to muscular train. what is their schedule?
free weights/40-60% of RM, one set of exercises for all major muscle groups
what range for stage 2 hypertension
140/82
muscular training for a person with osteoporosis
1-2 non consecutive days/week
exercise induced brochioconstrition
temp narrowing of airways during moderate to vigorous exercise
client has lower back pain with a goal of targeting lateral muscles in the torso
side bridge
risk management approach to modify the risk of by removing part of the activity
reduction
which biz practice puts a facility at risk of improperly categorizing personal trainers as independent contractors?
requiring personal trainers to follow same assessment and programming procedures
personal trainers who practice outside, etc should get what kind of insurance?
specific insurance rider
what is a characteristic of an independent contractor
serves multiple corporate clients or entities
the following must be established to substantiate negligence
proximate causation
erector spinae
deadlifts, back squats. prone lifts
PARQ
The PAR-Q+ is a 7-step questionnaire for use with persons of all ages. It screens for evidence of risk factors during moderate physical activity and reviews family history and disease severity. If a person answers yes to one or more questions, the individual should complete a thorough follow-up of medical questions and consult a physician about beginning physical activity.
increase awareness of lapses and bolster self efficacy
action stage
kyphotic posture
rounding of back due to inhibited scaps
static holds/movements
good regressions stabilizes and mimics movement
mccill torso test
The trunk extensor endurance test is generally used to assess muscular endurance of the torso extensor muscles (i.e., erector spinae, longissimus, iliocostalis, and multifidi). This is a timed test involving a static, isometric contraction of the trunk extensor muscles that stabilize the spine.
Core Stabilizer exercises
linear periodization
Linear periodization is the gradual progression model that slowly increases volume and intensity over-time throughout a mesocycle. You would accomplish this by increasing your load, volume, or intensity variables every 1 to 4 weeks, allowing your body to adapt in a safe and consistent manner.
Nonlinear Periodization Model (Undulating
Example: a weightlifter following a nonlinear periodization program would perform a barbell squat two times a week. The first day he would complete sets 4 sets of 5 repetitions (of a weight that is 87% of his 1 repetition max) to accomplish strength goals. His second day he would complete 3 sets of 12 repetitions (of a weight that is 67% of his 1 repetition maximum) to accomplish hypertrophy goals.
supersets
2 or more movements with little to no rest between
double progression muscular training protocol
first phase is adding reps. 2nd phase is adding resistance in increments of 5 percent
higher altitudes require
longer warm up and cool downs
water intake
10 oz per lb
heat stroke v heat exhaustion
stroke - hot dry skin with rapid pulse
valsalva maneuver
breathing in a way to lower your heart rate
quad to hammie ratio
2:3
how long btw sets for muscular fitness
2-3 mins
set times
2-3 muscular fitness
30-60 for hypertrophy
30 secs for endurance
3-5 for strength/power
four assessments made
hese assessments are divided into four categories: anthropometric measurements (body size or body composition), cardiovascular assessments, muscular fitness assessments, and sport-skills assessments.
authentic
Autogenic inhibition involves stimulation of the Golgi tendon organ (GTO) during a muscular contraction. The GTO is a proprioceptor responsible for sensing increases in tension during both concentric and eccentric actions. Performing a muscular action activates the GTO causing that muscle’s fibers (specifically, the agonist’s fibers) to relax. Under GTO activation, the agonist muscle is inhibited causing the fibers to lengthen.
an example would be static stretching
reciprocal inhibition
Reciprocal inhibition involves stimulation of the muscle spindle during the stretching of muscle fibers. The muscle spindle wraps around the muscle fibers in a parallel fashion and will stretch as muscle fibers stretch. When a muscle group is stretched, the muscle spindle activates causing the stretched muscle (agonist) to contract and the antagonist muscle group to relax. Reciprocal inhibition is also known as the stretch reflex.
Golgi Tendon Organ
opposite of muscle spindle. Golgi allows the stretch. Muscle spindle retracts
PNF
proprioceptive neuromuscular facilitation (PNF). PNF is a stretching practice that promotes the response of neuromuscular mechanisms through the stimulation of proprioceptors in an attempt to gain more stretch in a muscle. A practical example of this method is to produce a low-grade (50% of maximum force) contraction within a muscle for six to 15 seconds immediately before having a partner passively stretch the muscle. The pre-stretch contraction reduces muscle spindle activity within its associated muscle (the muscle that is about to be stretched) so that the brain more willingly accepts an increase in range of motion during the impending stretch.
muscle spindles
sense muscle stretch. causes muscle activation. contraction
Golgi tendon
sense muscle tension or stretch. Can sense tendon stretching. tries to protect the muscle. Let’s the muscle relax
Phosphagen
as well as during short-term high-intensity activities lasting about 1 to 30 seconds in duration, such as sprinting, weight-lifting or throwing a ball.
Anaerobic
requiring large bursts of energy over somewhat longer periods of time (30 seconds to three minutes max,
aerobic
onger-duration, lower-intensity activities after the phosphagen and anaerobic systems have fatigued.
Submaximal Talk Test for VT1
Submaximal Talk Test for VT1 is a formal assessment used to determine heart rate at VT1. This test requires preparation and equipment and continuous monitoring of heart rate to avoid missing VT1. T
talk test
informal. on treadmill/bike. conversation. for rates of RPE
closed kinetic chain
fixed. push up
open kinetic
isolated movement. not fixed.
