Chapter 12 Flashcards by Sarah Durr

Conduct the following the the 1st training session: 3

measure BP

discuss specific goals

start client on exercise program

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stage of change:

client is motivated to exercise regularly but has yet to adopt a regular routine

preparation stage

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client with kyphosis or lordosis - teach core stabilization exercises: 4

birddog
side plank
plank
glute bridge

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to build aerobic base client must build up to: 3

20-30 minutes steady state cardio

moderate intensity

RPE 3 to4

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to progress cardio program perform_ to establish_

submaximal talk test at VT1

HR at VT1

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to identify cause of low back pain test client’s: 2

lower body flexibility

endurance of core muscles

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core endurance test

trunk flexor, trunk lateral, trunk extensor test

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flexibility tests: 2

each test tests what?

thomas test - asses length of hip flexors - iliopsoas and rectus femoris

passive straight leg test - length of hamstrings

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if weight loss is a goal, measure: 2

body composition = lean mass and fat mass

circumference measurements

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Thomas test

Back of the lowered thigh does not touch the table and the knee does not flex to 80 degrees

Tight muscles

Hip flexors

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Thomas test

Back of lowered thigh doesn’t tough table but knee flexes to 80 degrees

Tight muscles

Iliopsoas

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Thomas test

Back of lowered thigh does touch table but knee does not flex 80 degrees

Tight muscles

Rectus femoris

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Passive straight leg test

Raised leg achieves 80 degrees or greater of movement before pelvis rotates

Normal length hamstrings

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Flexion:extension ratio should be:

To calculate:

If score is over 1.0 =

Less than 1.0

Divide flexion score by extension score

Client needs to work on strength and endurance of back extensors muscles

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Right side bridge:left side bridge score should be

To calculate

If score is more than appropriate ratio:

No greater than .05 from a balanced score of 1.0

Divide RSB by LSB

Client needs to balance right and left side core strength

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Kyphosis or lordosis - client will need to

Improve postural stability and mobility

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Asymmetrical ROM in hips could contribute to

To fix:

Lower back soreness

Increase ROM in hip flexors

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Birddog

Dirty dog

Plank

Side plank

Glute bridge

Start with _ sets and rest intervals of _ seconds and progress to _ sets

Phase 1:

Stability and mobility training exercise selection

1-2 sets , 60 seconds rest

progress to 3 sets

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Sharon
Aerobic base

Warm up

Fast walk 5 min

Dynamic stretching ( lunges)

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Sharon

Aerobic base workout

Frequency
Intensity
Time
Type

Greater than 3 days / week

Below talk test threshold, RPE 3 to 4

Work up to 30 minutes

Walking then jogging

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Sharon

Aerobic base cool down

Walk for 5 minutes

Static stretching

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Sharon

Phase 2 movement training will last

She demonstrates effective and efficient control of:

Squatting
Lunging
Pushing
Pulling
Rotational

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Sharon aerobic efficiency PHASE 2

Exercising at zone _intervals that put her at or just above _ with adequate recovery intervals

Zone 2

HR at VT1

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Hip hinge  *BW
Body weight squats
Wood chops  *BW
Hay bailers  *BW
Lunges  *BW
Scapular packing  *BW
Bilateral cable press    65% 1-RM

Assisted pull ups *BW
Dumbbell OHP 65% 1-RM

Exercise selections for phase 2 movement training

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``` Barbell deadlifts DB chest flys Modified pull-ups DB side lunges DB squat to shoulder press Bent over barbell rows DB biceps curls Cable tricep push downs ``` 70% 1- RM Reps 10-12 Rest 30-60 seconds Sets 2-3

Load training phase 3

DO NOT FEAR or be dismayed

walk in your father's shoes GOD loves you

tests to asses upper extremity mobility issues:

apley's scratch test | thoracic spine mobility test

apley's scratch test tests arm overhead, hand toward medial border of contralateral scapula tests: arm behind back, palm out reaching for inferior angle of contralateral scapula tests:

shoulder flexion/extension, internal/external rotation flexion, external rotation, ABduction extension, internal rotation, ADDuction

thoracic spine mobility testing: test to see if client can reach:

seated torso rotation 45 degrees rotation in each direction

lack of thoracic mobility impacts

glenohumeral mobility

client is motivated, long time regular exerciser is in the _ stage of change

maintenance

5 stages of change

``` pre-contemplation contemplation preparation action maintenance ```

client with weak CORE and ROM limitations - start in phase _ of functional movement and resistance training

phase 1

pronation and internal knee and hip rotation = perform _ screen

may exacerbate knee and hip issues hurdle step screen

To enhance strength and stability of core muscles:2

Body weight and isometric contractions

To determine HR at VT2: HR during final 5 minutes of test for VT2 , multiply by _ to find HR at VT2

.95

risk factor: age +1 men women

45 yrs and older 55 yrs and older

risk factor: +1 family history men women

myocardial infarction, coronary revascularization, sudden death before age: 55 in father or first degree male relative 65 in mother or first degree female relative

risk factor: +1 smoking

current smoker quit within last 6 months exposed to second hand smoke

risk factor: +1 sedentary lifestyle

not exercising: 30 min/day 3 days/week for 3 months

risk factor: +1 obesity

BMI 30 or greater girth 40 inches or greater - men girth 35 inches or greater - women

risk factor: +1 hypertension

SBP 140 or greater DBP 90 or greater CURRENTLY ON BP MEDICATION

risk factor: +1 dyslipidemia LDL HDL serum cholesterol * only use this if it's all that's available

130 or greater less than 40 CURRENTLY ON LIPID LOWERING MEDICATION 200 or greater

Live for the benefit of others GOD loves you

to be a leader you must be servant

risk factor: +1 prediabetes fasting plasma glucose impaired plasmaglucose IGT

100 or greater 140 or greater

negative risk factor -1

HDL 60 or greater

LOW risk required medical exams

less than 2 risk factors none

MODERATE RISK required medical exams

2 or more risk factors before vigorous exercise

HIGH risk required medical exams

symptomatic (heart murmur) known disease medical exam before exercise exercise test doctor supervision of exercise test

WHR norms excellent and at risk men

less than .85 excellent greater than .95 at risk

WHR norms excellent and at risk women

less than .75 excellent greater than .86 at risk

to test shoulder flexion *good shoulder mobility =

lie supine bring arms overhead and down to touch the floor 170-180 flexion - hands touching or nearly touching floor

to test shoulder extension *good shoulder mobility

lie prone raise arms up as far as possible 50-60 degrees extension off the floor

external rotation of the humerus test: inability to reach floor or discrepancies in limbs =

lie supine rotate arms back toward floor aiming to rest backs of hands on floor tightness in INTERNAL rotators (subscapularis)

internal rotation of the humerus test: inability to internally rotate 70 degrees or discrepancies in limbs

lie supine rotate arms forward toward floor tightness in EXTERNAL rotators (infraspinatus and teres minor)

side bridge:extension ratio should be:

less than .75 divide side bridge score by extension score

right side bridge:left side bridge ratio out of range, client needs to =

need to balance core strength

relative strength =

absolute strength/ body weight

absolute strength =

greatest amount that can be lifted at one time

to condition anaerobic system progress strength training: 2

reduced time of rest intervals circuit training

client with goals: start in phase _ ``` agility power increase strength increase vertical jump competitive athlete ```

phase 4: anaerobic power training

dynamic stretching before workout will:

continue to facilitate proper movement patterns (learned during movement training)

ability to perform high work rate and recover rapidly during rest intervals - will help athletes in: 2

volleyball and basketball

explosive lifts and plyometric jumps will enhance

activation of fast twitch muscle fibers

assessments for a sedentary client

none

Intensity for phase: body weight exercises that emphasize core stabilization

Phase 1 : sedentary

body weight exercises to help client feel comfortable with exercise so he/she develops adherence

Phase 1 sedentary : type primary goal

Phase 1 | sedentary : time

30 minutes

if client is canceling or not adhering to the program, trainer should tell client

if they are serious about reaching their goals they must be more committed to the program

Intensity for phase: develop muscular strength control body weight through basic movements of exercise DBs, cables and medicine balls 12-15 reps

phase 2 | sedentary

phase 2 | sedentary: type

``` exercise focuses on: squat lunges push - transverse and overhead pull rotation ```

Time progression for: progress to 1 hour if adherence is good

phase 2 | sedentary

after working with a sedentary client for a while and experiencing some initial results conduct the following assessments: 5

``` body fat test - ask first core endurance test push up test body weight squat test PSL test ```

assessments can be used to increase _ by having the client_

adherence compete against themselves

BMI Scale underweight normal weight overweight

less than 18.5 18. 5 - 24.9 25. 0 - 29.9

if client demonstrates good joint mobility and core stability, start in phase _ of functional movement and resistance training

phase 2 movement training

developing muscular endurance through movement patterns Emphasis for phase:

emphasis of phase 2: movement training

Exercise selections for phase: ``` hip hinge kneeling wood chops kneeling hay bailers chest press cable pull downs lunges ```

exercise selections for phase 2 movement training

phase 3 anaerobic endurance interval progression: 1. 2.

1. decrease recovery interval | 2. increase both the work and recovery intervals

Emphasis during phase: develop muscular power - explosive muscle action jumps, lifts, throws

emphasis during phase 4 performance training

agility drills: 2

t drill | hexagon drill

medicine ball circuit: 3

medicine ball passes/throws overhead throws throw downs

stability ball circuit: 4

hip bridges crunches russian twists push ups

client goal is to burn fat and lose weight - training program should focus on

resistance training

body fat % men ``` essential athletes fitness average obese ```

2-5% 6-13% 14-17% 18-24% 25% and greater

body fat % women ``` essential athletes fitness average obese ```

10-13% 14-20% 21-24% 25-31% 32% and greater

progression in phase 2 cardio respiratory: duration training format intensity (zones)

increase duration by 10% add zone 1 and 2 intervals at a 1:3 ratio zone 1 = HR below VT1 zone 2 = HR above VT1

progression in phase 3 load training *client is able to reach 12 reps increase weight by _ so she can now only reach 10 reps

when additional stresses are placed on organs or systems in a timely and appropraite manner, physiological adaptations and improvements will occur

the principal of overload

after 4 weeks of no workouts, what modifications need to occur resistance to help client that can't make it to regular sessions

decrease resistance 10-120 reps design a home workout

the physiological adaptations made within the body are specific to demands placed on that body

principle of specificity

signs of over training: 7

``` increased RHR decreased hunger decreased sleep decreased energy consistent pain increased illness decreased performance ```

Assessment for client that is not performing any cardio currently Start in phase _

No assessment necessary Phase 1 - aerobic base