Ch 9. The Beginner Client Flashcards
a performance based test that is specifically looking at the number of pull-ups, push-ups and crunches that your client is able to repeatedly perform would be an assessment of
muscular endurance
was is the girth of the muscle refering to
size
what are the fine ridges and bumps formed by the muscle being close to the skin, without subcutaneous fat in-between refered to as
definition
when you condition for one sport, and that conditioning trains muscles that are used for other sports, this is called
cross training
T/F: all functional training exercises require balance exercises
false
describe flexibility
absolute ROM in a joint/ series of joints that is attainable in momentary effort with the help of a partner or piece of equipment
what is a static stretch
stretch not involving motion
what is a dynamic stretch
stretch involving motion
what do calisthenics involve
using body weight without an apparatus to promote strength, endurance and flexibility
Aerobic exercises require training at an individual’s target heart rate for at least ____ minutes, ____ or more times per week.
20 ; 3
what does the challenge of the overload principle require
the body to continue to adapt to an increase in the intensity of effort, resulting in greater muscle tissue growth and fat loss
how can you reduce the addrenal gland from releasing stress hormones which actually result in the catabolism of body tissues
workout for a short duration
T/F: recovery heart rate between sets can be used to estimate energy expenditures
true
what is the greatest contributor to injury among beginner clients
improper form
what should you as the trainer require of your clients for their overall safety
proper footwear
no large meal before a workout
no premature heavy weight lifting
why is this statement correct? “wait 90 minutes after you eat before you get into the pool”
because greater supply of blood is needed for digestion right after you eat
because when vessels dilate around digestion, they constrict in muscular areas
describe the component of fitness: muscular endurance
effect as much muscle tissue as possible prolonged. Incorporate pushing, pulling and squatting/lunging movements
describe the component of fitness: Cardiorespiratory Conditioning
create a goal for identifying the 3 stages of aerobic progression
describe the component of fitness: Body Composition
identify ratio of lean body mass to fat body mass
describe the component of fitness: Muscle Strength
increase with isometric exercise or with low rep isotonic exercise. Use compound movements that target the major muscle groups
For women, body fat should not exceed __%; for men, body fat should not exceed __%.
25% & 18%
the alternating lateral lunge, sumo squat and high knee skips are examples of:
dynamic stretching
performing 3 sets each of pushing, pulling and squatting exercises in a circuit in the 20-25 rep range, will have its greatest benefit on:
endurance and fat loss
For the general fitness client, it is important to encourage a workout that is performed at least ___ times per week in order to maintain an average level of fitness.
3
Stability training starts with an effective ________ routine.
core
T/F: The client should either perform all resistance or all aerobic exercises, respective to his or her goal.
false
what are the 5 components of fitness
cardio
endurance
strength
flexibility
body composition
what is muscle endurance
ability for muscles to perform contractions for long periods of time
