Chapter 12 Flashcards
Conduct the following the the 1st training session: 3
measure BP
discuss specific goals
start client on exercise program
stage of change:
client is motivated to exercise regularly but has yet to adopt a regular routine
preparation stage
client with kyphosis or lordosis - teach core stabilization exercises: 4
birddog
side plank
plank
glute bridge
to build aerobic base client must build up to: 3
20-30 minutes steady state cardio
moderate intensity
RPE 3 to4
to progress cardio program perform_ to establish_
submaximal talk test at VT1
HR at VT1
to identify cause of low back pain test client’s: 2
lower body flexibility
endurance of core muscles
core endurance test
trunk flexor, trunk lateral, trunk extensor test
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
if weight loss is a goal, measure: 2
body composition = lean mass and fat mass
circumference measurements
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
Thomas test
Back of lowered thigh doesn’t tough table but knee flexes to 80 degrees
Tight muscles
Iliopsoas
Thomas test
Back of lowered thigh does touch table but knee does not flex 80 degrees
Tight muscles
Rectus femoris
Passive straight leg test
Raised leg achieves 80 degrees or greater of movement before pelvis rotates
Normal length hamstrings
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
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
Kyphosis or lordosis - client will need to
Improve postural stability and mobility
Asymmetrical ROM in hips could contribute to
To fix:
Lower back soreness
Increase ROM in hip flexors
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
Sharon
Aerobic base
Warm up
Fast walk 5 min
Dynamic stretching ( lunges)
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
Sharon
Aerobic base cool down
Walk for 5 minutes
Static stretching
Sharon
Phase 2 movement training will last
She demonstrates effective and efficient control of:
Squatting Lunging Pushing Pulling Rotational
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
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
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
- 5 - 24.9
- 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.
- 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
5%
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
