Cardio Machines

Question 1

Treadmill

• Muscles used (7 q, h, g, i, t, g, s) =
• Advantages of treadmill
  
  • _ to reduce _
• Stepping on belt
  
  • _ belt, hold _
  • Turn speed to _ mph
  • Some clients may “_” machine with one foot before stepping on
  • Hold handrails if _, let go once comfortable and _
  • Reduce risk of falling by _ and _
• Running on treadmill
  
  • Treadmill vs. outdoor running
    
    • Treamill running difficulty = _because _
    • To accomodate (this difference) _, _ treadmill _ by _%

Answer 1

Treadmill

• Muscles used = quads, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, soleus
• Advantages of treadmill
  
  • soft landing surface to reduce impact of footstike
• Stepping on belt
  
  • Straddle belt, hold handrails
  • Turn speed to 1 mph
  • Some clients may “paw” machine with one foot before stepping on
  • Hold handrails if unsure about balance, let go once comfortable and swing arms
  • Reduce risk of falling by staying close to front of readmill and at center
• Running on treadmill
  
  • Treadmill vs. outdoor running
    
    • Treamill running = easier because lack of air resistance
    • To accomodate lack of air resistance, increase treadmill grade by 1%

Question 2

• Muscles used (6 q, g, h, g, s, e)=
• Escalator type stair climbers reduce _ b/c _ assisted by _
  
  • Disadvantage = machines _, making difficult for _
• Pedal-based stair climbers = _ step depth
  
  • Greater stepping depth =
• Deconditioned client may _
• Body position =
  
  • watch for too much _ at _
  • Reduce step _/_ or _ until client can balance _ over _ and maintain good _
  • Knee position = should _ when_, could cause injury
    
    • same as for _ and _
• Range of motion = step depth of _-_ inches
  
  • Excessive depth leads to = _ @ _
  • Too shallow = not enough _ and therefore not enough _
• Stepping speed =
  
  • _-_ steps per minute
  • Too fast results in
    
    • Excessive _
    • _, _steps w/ _ depth

Answer 2

• Muscles used = quadriceps, hamstrings, gluteals, erector spinae, gastrocnemius, soleus
• Non-machine stair climbing forces at knee can be = 3-4 x bodyweight
• Escalator type stair climbers reduce knee stressed b/c downward stroke assisted by moving step
  
  • Disadvantage = machines don’t allow for variations in height, making difficult for short clients
• Pedal-based stair climbers = adjustable step depth
  
  • Greater stepping depth = more muscle activation
• Deconditioned client may not be able to use stair stepper at even lowest work levels
• Body position =
  
  • watch for too much forward flexion at spine
  • Reduce step depth/speed or both until client can balance torso over hips and maintain good posture
  • Knee position = should not come forward in front of toe when leg is flexed - could cause injury
    
    • same as for elliptical and stationary bike
• Range of motion = step depth of 4-8 inches
  
  • Excessive depth leads to = rocking side to side @ hips
  • Too shallow = not enough stress for muscles and therefore not enough stress on cardiovascular system
• Stepping speed =
  
  • 43- 95 steps per minute
  • Too fast results in
    
    • Excessive hip movement
    • Short fast steps w/ too shallow stepping depth

Question 3

• What are 5 progressions of reducing handrail usage?
• What does excessive handrail usage increase risk of?

Answer 3

1. Two hands lightly
2. The fingers of two hands
3. One hand, with the other arm swinging at the side
4. The fingers of one hand
5. Only one finger of one hand

• Increases risk of lower back injury

Question 4

Elliptical = combo of motions used in stair stepping and walking/jogging

• Muscles used (7, q, h, g, i, t, g, s) =
• Advantages
  
  • _ impact
  • Allow partial contribution of upper body, _
• Body posture on machine
  
  • Foot placement = _ unless requires _
  • Handrails =
  • Body position =
  • Knee =
• Cadance
  
  • Slow cadance resembles =
  • Fast cadance resembles =
• Elevation
  
  • Medium level incline resembles =
  • High level incline resembles =
• Direction of movement
  
  • Can go forward or backward, way of introducing _

Answer 4

Elliptical = combo of motions used in stair stepping and walking/jogging

• Muscles used (7, q, h, g, i, t, g, s) = quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, and soleus
• Advantages
  
  • Low impact
  • Allow partial contribution of upper body, increasing caloric expenditure
• Body posture on machine
  
  • Foot placement = in contact with pedal whole time unless requires heel lift
  • Handrails = use only for balance
  • Body position = torso over hips
  • Knee = do not come in front of toes
• Cadance
  
  • Slow cadance resembles = walking
  • Fast cadance resembles = running
• Elevation
  
  • Medium level incline resembles = walking/running up hill
  • High level incline resembles = stair climbing
• Direction of movement
  
  • Can go forward or backward, way of introducing variation

Question 5

Low impact cardio is a good fit for clients with what problems and pain?

Answer 5

Orthopedic problems (like arthritis) and low back pain

Question 6

Stationary Bicycles

• Muscles used (6 q, h, g, t, g, s) =
• Clients that may benefit from stationary cycling b/c _
  
  • _ clients
  • client with _ problems in (4)
• Disadvantage = limited by _ → low _
• Equipment positioning/body posture
  
  • Seat height = allow _ at bottom of pedal stroke so _ w/o _
    
    • Approx _ level when standing
    • When peddle at 12 o’clock, knee = _ and approx _
  • Handlebar grips
    
    1. More upright posture = palms _ on _ handlebar
    2. More forward lean = palms _ grip on _ handlebar
    3. Most forward lean = _ on _ handlebar
  • Cadance/pedaling action
    
    • Most economical pedaling cadence = _-_ RPM
    • Too high cadence =
  • Most force from work during =
    
    • Power generated from _ and _
    • _ may contribute to _ward stroke
• Semirecumbent bike
  
  • Beneficial for (3) conditions
  • Difference b/w semirecumbent bike and stationary bike with same given workload
    
    • Oxygen consumption rate =
      
      • b/c _
    • Herat rate =
      
      • b/c heart _
    • RPE =
• Spinning bikes
  
  • Seat adjustments
    
    • Fore = _
    • Aft = _
    • Adjust seat =
      
      1. Set pedals _ to floor at _pm and _pm
      2. Adjust seat so that @ 3pm, _
  • Elbows bent minimum = _*
  • Angle between torso and upper arm = @ or slightly _ _*
  • Beginners/client with poor _ may need = _ handles
  • Elbows bent minimum = _*
  • Angle between torso and upper arm = @ or slightly _ _*

Answer 6

• Muscles used (6 q, h, g, t, g, s) = quadriceps, hamstrings, gluteals, tibialis anterior, gastrocnemius, and soleus
• Clients that may benefit from stationary cycling b/c non weight bearing
  
  • Overweight
  • Orthopedic problems in
    
    • Back
    • Knees
    • Ankles
    • Feet
• Disadvantage = limited by local muscular fatigue → low cardiovascular stimulus
• Equipment positioning/body posture
  
  • Seat height = allow slight bend in knee at bottom of pedal stroke so maximum extension w/o locking knee
    
    • Approx midhip level when standing
    • When peddle at 12 o’clock, knee will be even with hips and approx parallel to floor
  • Handlebar grips
    
    1. More upright posture = palms facing down on front of handlebar
    2. More forward lean = neutral palms-facing grip on sides of handlebar
    3. Most forward lean = forearms rest on sides of handlebar
  • Cadance/pedaling action
    
    • Most economical pedaling cadence = 60-100 RPM
    • Too high cadence = wasted energy stabalizing trunk
  • Most force from work = downstroke,
    
    • Power generated from gluteals and quads
    • Calfs may contribute to downward stroke
• Semirecumbent bike
  
  • Beneficial for
    
    • Pregant women
    • Overweight clients
    • Low back pain
  • Difference b/w semirecumbent bike and stationary bike with same given workload
    
    • Oxygen consumption rate = lower for semicum
      
      • b/c lower workload on postual muscles
    • Herat rate = lower for semirecum
      
      • b/c heart doesn’t have to pump blood vertically against gravity
    • RPE = lower for semirecum
• Spinning bikes
  
  • Seat adjustments
    
    • Fore = forward
    • Aft = backward
    • Adjust seat =
      
      1. Set pedals parallel to floor at 3pm and 9pm
      2. Adjust seat so that @ 3pm, knee doesn’t go before toe
  • Elbows bent minimum = 15*
  • Angle between torso and upper arm = @ or slightly under 90*
  • Beginners/client with poor back flexion may need = higher handles
  • Elbows bent minimum = 15*
  • Angle between torso and upper arm = @ or slightly under 90*

Question 7

Rowing Machine

• Muscles used (17 q, h, g, t, g, s, b, b, b, b, r, p, m, t, l, r, e, f, e):
• Advantage
  
  • Low risk _ b/c _
• Disadvantages =
  
  • _ movement
  • beginners may row too much _
  • people with low back pain tend to _
• Starting position and drive
  
  • Starting position
    
    • Head =
    • Back = _ with _
    • Hips =
    • knees =
  • Drive = first move
    
    • Extend _ and _ while _ slightly
    • Only after _ and _ extended, use arms to _ to _
  • Finish
    
    • Legs =
    • Torso =
    • Elbows =
    • Handle =
  • Recovery
    
    • Elbows =
    • Torso = _ at _ (following _)
  • Catch = resumes _
    
    • Arms =
    • Shins =
• Resistance
  
  • Beginners start _
  • Recreational rowers = moderate cadence = _-_ stokes/minute
  • Elite rowers = _-_ strokes/minute

Answer 7

• Muscles used (17 q, h, g, t, g, s, b, b, b, b, r, p, m, t, l, r, e, f, e): quads, hamstrings, glutes, tibialis anterior, gastrocnemius, soleus, biceps brachii, brachioradialis, brachialis, rectus abdominis, posterior and medial deltoids, trapezius, lats, teres major, erector spinae, flexor and extensor carpi ularis
• Advantage
  
  • Low risk local muscle fatigue b/c uses large portion entire muscle mass
• Disadvantages
  
  • unfamiliar movement
  • beginners may row too much with upper body
  • people with low back pain tend to round back too much
• Starting position and drive
  
  • Starting position
    
    • Head = upright
    • Back - upright with slight forward lean
    • Hips = flexed
    • knees = flexed
  • Drive = first move
    
    • Extend hips and legs while leanding torso back slightly
    • Only after hips and legs extended, use arms to pull handle to abdomen
  • Finish
    
    • Legs = fully extended
    • Torso - leans back slightly
    • Elbows - flex
    • Handle = pulled to abdomen
  • Recovery
    
    • Elbows = extension
    • Torso = forward lean at hip joint (following elbow extension)
  • Catch = resumes starting position
    
    • Arms = straight
    • Shins = vertical
• Resistance
  
  • Beginners start low
  • Recreational rowers = moderate cadence = 20-25 stokes/minute
  • Elite rowers = 25-35 strokes/minute

Question 8

Walking

• Muscles (7)=
• Posture
  
  • Body position cue =
    
    • “walking _”
    • imagine string pulls _ and straightens _
  • Shoulders = _ but not _
  • Foot strike
    
    • _ ground
    • Weight transfered through _ action from _ to _
    • Abnormal foot strike = excessive _ to either _/_ foot
  • Hip action
    
    • Increase walking speed by increasing (2) =
    • To improve hip mobility = stretch before
  • Arm Action
    
    • Fast walking speed = joint angle @ _*
    • Hands brought up = to _
    • Swinging action = from _ to _
  • To increase speed/intensity increase (3)

Answer 8

• Muscles = quads, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, soleus
• Posture
  
  • Body position cue =
    
    • “walking tall”
    • imagine string pulls head up and straightens vertebral columb
  • Shoulders = relaxed but not rounded
  • Foot strike
    
    • Heel strikes ground
    • Weight transfered through rolling action from heel to ball
    • Abnormal foot strike = excessive weight to either inside/outside foot
  • Hip action
    
    • Increase walking speed by increasing =
      
      • Stride frequency
      • Stride length
    • To improve hip mobility = stretch before
  • Arm Action
    
    • Fast walking speed = joint angle @ 90*
    • Hands brought up = to chest level
    • Swinging action = from hips to chest
  • To increase intensity increase (3)
    
    1. Increase stride length
    2. Increase stride frequency
    3. Both

Question 9

Race walking

• Rule 1 = _ foot _
• Rule 2 = leg _
• Competitive walking racers increase speed by
  
  • maximizing _ via _ called “_”

Answer 9

Race walking

• Rule = 1 foot must be on ground at all time
• Rule 2 = leg must be fully extended when foot touches ground
• Competitive walking racers increase speed by
  
  • maximize stride length via hip roatation called “pelvic roll”

Question 10

Running technique

• Muscles used (7 q, h, g, i, t, a, g, s)=
• Running benefit
  
  • _ cost exercise
    
    • _ eneregy cost than walking, requires specific technique to
      
      • _ cost of exercise
      • Prevent _
• Technique
  
  • Foot strike
    
    • Safest method = _-_ strike b/c impact absorbed by _
      
      • _ touches first, roll forward onto _ of _
    • Avoid = _
  • Torso = balanced _
  • Arm action during long distance running
    
    • Elbows =
    • Shoulders =
    • Movement comes from
      
      • Some from _, but _
      • Much of the movement from _ (_, _, and _) via _ at elbow
      • Upswing/forward =
        
        • elbow _
        • Fist reaches = _
      • Downswing/backward =
        
        • elbow _
        • fist reaches = _
    • Hands = gently cupped,
      
      • Thumb = _
  • Stride length
    
    • Feet should land = _
    • Overstriding = foot too far _
      
      • Inefficient b/c _ and _
    • Under striding = foot too far _
      
      • Inefficient b/c prevents body from _ with each stride
    • Best way to improve stride length =
      
      • increase _ by improving _
      • Increase _ by improving _
      • Can also use _
    • Best way to increase stride frequency
      
      • take _, _, _ steps
      • _
    • Slow overstride =
      
      • _ center of gravity
      • more time _
      • increased risk _

Answer 10

Running technique

• Muscles used = quads, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius, soleus
• Running benefit
  
  • Low cost exercise
    
    • Greater eneregy cost than walking, requires specific techniques to:
      
      • Lower cost of exercise
      • Prevent injury
• Technique
  
  • Foot strike
    
    • Safest method = heel-ball strike b/c impact absorbed by entire foot
      
      • Heel touches first, roll forward to ball of foot
    • Avoid = bouncing
  • Torso = balanced over hips
  • Arm action during long distance running
    
    • Elbows = bent
    • Shoulders = relaxed
    • Movement comes from
      
      • Some from shoulders, but too much wastes energy
      • Much of the movement from lower arm (forewarm, wrist, and hand) via hinging elbow
      • Upswing/forward =
        
        • elbow closes
        • Fist reaches = chest
      • Downswing/backward =
        
        • elbow opens
        • fist reaches = hips
    • Hands = gently cupped,
      
      • Thumb = touching first finger
  • Stride length
    
    • Feet should land = under hips
    • Overstriding = foot too far in front of center of gravity
      
      • Inefficient b/c too much time in air and braking
    • Under striding = foot too far behind hips
      
      • Inefficient b/c prevents body from advancing far encough with each stride
    • Best way to improve stride length =
      
      • increase rear leg drive by improving strength
      • Increase ROM by improving flexibility
      • Can also use plyometrics
    • Best way to increase stride frequency
      
      • take quicker softer relaxed steps
      • Plyometrics
    • Slow overstride =
      
      • raised center of gravity
      • more time in air
      • increased risk of injury

Question 11

Swimming

• Muscles =
• Front Stroke
  
  • Also called (2)
  • Movement basic steps
    
    1. Body roll initated by =
       
       • Allows _
       • Improves _
       • Reduces _
       • Decreases _
    2. Lift _ _
    3. Forward _ by _ arm
    4. Kick that _ as _ roll
• Arm stroke
  
  • Phase 1 = _/_
    
    • E_
      
      • _, _, _, _, and _enter _ at _ location and
    • C_ = just after _, allows _ and _ to catch water in front of _
      
      • “Feeling” of water to get in proper position for pull
  • Phase 2 = _, Pulling body forward through water by accelerating hand and forearm backward with a pulling action
    
    • Occurs in _-shapped pattern = spans width of only _-_ inches
    1. hand sweeps _ and _
    2. Hand and arm then move _ and backward toward _ and _ of body so elbow = bent _*
    3. Hand rotated _ with _, arm _, _, and _ past _
    • S-Shaped movement coupled with _
    • Fingers = not _, but _ and _
• Phase 3 - _= Prepares arm for another _
  
  1. _lifted out of water, _ turned in toward legs
  2. Once _ cleared water, broght forward and in position for next _ phase
• Leg kick primary functions
  
  • _ body
  • maintain _
  • _ kick that ranges _-_inches
    
    • Downward stroke = _
  • Foot = _
  • Kick originates = _
  • Kick continues with = slight knee _
  • During recovery = _ slighly above surface of water
  • Common kicking pace = _-beat kick = _ kicks per arm cycle
• Breathing
  
  • Head = _, _ just higher than chin
  • Lifting head = leads _
  • Breath through _ created by _
  • At low intensity possible to exhale = _
  • At max intenisty = exhale =

Answer 11

• Muscles = dependend on stroke used, but nearly full body exercise
• Front Stroke
  
  • Also called
    
    • Freestyle
    • front crawl
  • Movement basic steps
    
    1. Body roll initated by = hips
       
       • Allows easier breathing
       • Imrpoves arm propulsion
       • Reduces drag
       • Decreases shoulder stress
    2. Lift recovery arm
    3. Forward propulsion by pulling arm
    4. Kick that produces lateral force as legs roll
• Arm stroke
  
  • Phase 1 = entry/catch
    
    • Entry
      
      • Fingers, hand, forearm, elbow, and shoulder enter sequentally at same location and
    • Catch = just after entry, allows hand and forearm to catch water in front of shoulder
      
      • “Feeling” of water to get in proper position for pull
  • Phase 2 = power, Pulling body forward through water by accelerating hand and forearm backward with a pulling action
    
    • Occurs in S-shapped pattern = spans width of only 4-8 inches
    1. hand sweepss downward and slightly outward
    2. Hand and arm then move slightly inward and backward toward chest and middle of body so elbow = bent 90*
    3. Hand rotated neutral with palm backward, arm extended outward, upward, and backward past thigh
    • S-Shaped movement coupled with body roll
    • Fingers = not held together, but comfortable and relaxed
• Phase 3 - recovery = Prepares arm for another pull
  
  1. Elbow lifted out of water, hands turned in toward legs
  2. One hand cleared water, broght forward and in position for next power phase
• Leg kick primary functions
  
  • balance body
  • maintain horizontal position
  • light flutter kick that ranges 12-15 inches
    
    • Downward stroke = most propulsion
  • Foot = plantar flexed
  • Kick originates = hips
  • Kick continues with = slight knee flexion
  • During recovery = heel slighly above surface of water
  • Common kicking pace = 2-beat kick = 2 kicks per arm cycle
• Breathing
  
  • Head = level, forhead just higher than chin
  • Lifting head = leads hips to sink
  • Breath instead through trough created by turning head
  • At low intensity possible to exhale = only through nose
  • At max intenisty = exhale forcefully through mouth and nose

Question 12

• Traditional aerobics = _-_ minutes
  
  • Low impact = _ all times, _/_ and _/_ movement
    
    • Vertical impact from forces range from _-_ x bodyweight
    • Modify intensity via
      
      • Raising/lowering _
      • Changing _ and _
      • Use _ movement
    • Good for clients (4)
  • Moderate impact = _ contact
    
    • Center of gravity =
    • vertical forces = _-_ times bodyweight
  • High impact = _, _, _, _
    
    • Vertical forces =_x bodyweight

Answer 12

• Traditional aerobics = 45-75 minutes
  
  • Low impact = 1 foot on floor at all times, forward/backward and side/side movement
    
    • Vertical impact from forces range from 1-1.25 x bodyweight
    • Modify intensity via
      
      • Raising/lowering center of gravity
      • Changing ROM and tempo
      • Use side to side movement
    • Good for clients
      
      • Pregnant
      • Obese
      • Beginning/deconditioned
      • Seniors
  • Moderate impact = 1 foot in constant contact
    
    • Center of gravity = raise and lowered on balls of feet
    • vertical forces = 2-2.5 times bodyweight
  • High impact = running, jumping, hopping, leaping
    
    • Vertical forces = > 3 x bodyweight

Question 13

Strep training

• Step training platform height = _-_ inches
• Stepping up and down _-_ inches force impact = _-_ x bodyweight
• Increase speed and add propulsive moves = _ x bodyweight
• For beginners maxmimal knee flexion = _*

Answer 13

• Step training platform height = 4-12 inches
• Stepping up and down 6-8 inches force impact = 1.4-1.5 x bodyweight
• Increase speed and add propulsive moves = 2.5 x bodyweight
• For beginners maxmimal knee flexion = 60*

Question 14

Kickboxing

• Total duration = _-_ minutes
• Beginners = _ rest between classes
  
  • _ boxing
  • coreographed _ and _ moves
• Advanced clients
  
  • use _ combos, speed _, and _ above waist
  • _ bags, _ bags, _ and _ equipment

Answer 14

• Total duration = 45-90 minutes
• Beginners = at least 1 day of rest between classes
  
  • shadow boxing
  • coreographed kicks and punching moves
• Advanced clients
  
  • use punching combos, speed kicking, and kicks above waist
  • heavy bags, speed bags, punching and kicking equipment

Question 15

Aquatic exercise

• Body submerged to waist = _% weight
• Body to chest = _-_% weight
• Body to neck = _% waist
• Increase intensity =
• Examples (5)
  
  • Jumping with twist
  • frog ump
  • jumping jacks
  • traveling jumps
  • leaps
• Propper landing
  
  • Knees = _
  • Feet = _ landing

Answer 15

• Body submerged to waist = 50% weight
• Body to chest = 25-35% weight
• Body to neck = 10% waist
• Rebounding from bottom = increase intensity
• Examples
  
  • Jumping with twist
  • frog ump
  • jumping jacks
  • traveling jumps
  • leaps
• Propper landing
  
  • Knees = soft
  • Feet = toe-ball-heel landing