Domain I (Chapters 3,4,5,7,8,10) Flashcards
Everything you do with a client prior to beginning a program.
What are examples of CMR?
Heart Attack, Heart Surgery, Cardiac arrest, Pacemaker, Heart valve disease, heart failure, heart transplantation, Type 1 and 2 diabetes, Renal disease
Major signs and symptoms suggestive of CMR
Pain or discomfort in chest, neck, jaw from ischemia (lack of oxygen to organs)
Shortness of breath (Dyspnea) at rest
Syncope (loss of consciousness), fainting, dizziness during exercise
Orthopnea (trouble breathing when lying down) or Paroxysmal noctunrnal dyspnea (difficulty breathing when asleep). Both is poor left ventricular function.
Ankle edema (swollen ankels)
Palipitations
Intermittent claudication is severe calf pain when walking (indicates lack of blood flow to working muscles)
Heart murmurs
Unusual fatigue or shortness of breath
If there are signs of CMR, what should the individual do?
Obtain medical clearance before beginning an exercise program regardless of current exercise status.
What are the pre participation physical activity screening based on?
- Individuals current level of physical activity
- Presence of signs, symptoms or known CMR
- Desired exercise intensity
What is the first step to determine if the individual participates in regular exercise?
30 min of moderate-intensity activity at least 3 days per week for at least 3 months.
If someone participates in regular activity, is known for CMR and asymptomatic, is medical clearance required?
No clearance required for moderate intensity exercise, but for vigorous, medical clearance recommended.
What are specific risk factors for future cardiovascular disease? (having 1 or none indicates low cardiovascular disease, 2+ indicates increased disease)
Age (men over 45, women over 55)
Family history
Smoking
Sedentary lifestyle
Obesity
Hypertension
Dyslipidemia
Prediabetes
Negative Risk Factor (HDL of more than 60mg)
What is considered sedentary lifestyle?
Not participating in atleast 30 min of moderate-intensity physical activity (40% to <60% VO2R) on atleast 3 days of the week for atleast 3 months
What is considered Obesity?
BMI of over 30 or waist girth of 40+ inches for men and 35+ inches for women
What is considered hypertension?
pressure of 140+ mm HG or less then 90 mm HG
What is dyslipidemia?
LDL for over 130 mg or HDL lower than 40 mg. Total serum cholesterol of greater than 200 mg.
What is considered prediabetes?
fasting glucose of over 100mg
What are absolute contraindications that outweigh potential benefit of exercise testing until conditions are stabilized or treated?
Significant change in rest ECG
Unstable chest pain (angia)
Uncontrolled cardiac dysrhythmias
Severe symptomatic aortic stenosis (valve narrows)
Heart failure
Acute pulmonary embolus
Acute myocarditis
Suspecting aneurysm
Acute systemic infection
What are the physiological benefits of regular exercise?
Improved cardio and respiratory function
Reduction of heart disease risk
Decreased morbidity and mortality
Decreased risk of falls
Increased metabolic rate
Improved bone health
Weight loss and reduced obesity
What are the psychological benefits of regular exercise?
Decreased anxiety or depression
Enhanced feelings of well being
Positive effect on stress
Better cognitive function
What are the benefits that exercise has in effective weight loss, and maintaining a healthy weight?
- Enhances daily caloric expenditure
- Strength training can minimize loss of lean body mass
- Suppresses appetite and counteracts impact that diet has on resting metabolic rate
- makes body more efficient at burning fat
How much exercise should adults engage in to improve overall health?
150 minutes of moderate intensity or 75 minutes of vigourous intensity or a combination of both.
How much exercise should overweight or obese adults engage in to improve overall health?
300 minutes of moderate-intensity or 150 minutes of vigorous intensity
What is your primary responsibility as a personal trainer?
Design a program that meets your clients goals, needs, abilities
What are the 3 pillars of information needed to gather to understand clients goals, needs, abilities?
Assessments (Subjective info like occupation, medical background ,etc which is pulled from health history questionaire, PAR-Q and risk factors and Objective which is resting HR, blood presure, posture, etc)
Think observable vs. measurable
Human Movement Science (anatomy, biomechanics, motor behavior)
Training Principles (sets, reps, resistance, rest)
What are the 2 heart rate sites of choice and which one is not?
Carotoid artery is not preferred site due to possibility of reflexive slowing of the HR when pressed. Radial and brachial are locations of choice.
What is Lean Body Weight? (LBW)
Amount of fat free weight (mass) one has.
**Desired body weight = lean body weight / (100% - Desired body fat %)
How much body fat is essential for men and women?
Women (10-13%)
Men (2-5%)
What is Basal Metabolic Rate (BMR)?
Calories burned daily without movement
To gain/loose weight, one should increase or decreate calories by 300-400 kcals per day.
Basic heigh and weight conversions?
1” = 2.54 cm
1 m = 100 cm
1 Kg = 2.2 lbs
What is the BMI formula?
It is weight to height ratio.
BMI = Weight (KG) / Height (M2)
What is high / low health risk when using wasit to hip ratio?
WHR = waist circumference / hip circumference
High = above .95 for men and .86 for women
What is considered high risk with waist size?
Men is more then 39.5” and 35.5” for women
Low risk is less than 31.5 for men and 27.5 for women
What are skill related assessment considerations for speed, agility and quickness?
Pro agility test and 40 year dash are great for speed, agility, and quickness testing.
What are skill related assessment considerations for power?
Standing long jump test, Vertical jump test
designed for clients interested in performance training
What are muscular fitness testing considerations?
one repetition maximum (1-RM) for the Load/Speed phase of ACE IFT model
What are Cariorespiratory fitness assessments?
ability to perform large muscle movements over a sustained period, ralated to capacity of heart-lung system to delver oxygen for energy production
Provide sequence of initial assessment
- Health risk appraisal
- Resting vital signs
- Body composition
- static posture and movement screens
- joint flexibility and muscle length
- Balance and core function
- Cardio fitness
- Muscular fitness
- Skill related assessment
What is not a preferred site for HR?
Carotid artery (neck) is not preferred because of reflexive slowing of HR when pressed.
Radial (thumb side of wrist) or Brachial (anterior side of elbow) is preferred.
What’s lean body weight?
fat free weight one has
Desired BW = Lean BW / (100% - desired body fat %)
What’s a good indicator of Body fat distribution?
Waist to Hip ratio is a good indicator
What is BMR?
Basal Metabolic Rate
Calories burned without movement
Heigh and weight conversions
1” = 2.54 cm
1 m = 100 cm
1kg = 2.2 lbs
BMI Forumla
weight to height ratio
BMI = weight (kg) / Height (m2)
Where are the 3 sites for the skinfold test (jackson & pollock)
Women: Triceps, Thigh, Supralium
Men: Chest, Thigh, Abdomen
What are the 5 common compensations that occur along the 5 kinetic chain checkpoints?
Subtalar pronation (ankle) (feet turn out) / Supination (feet turn inward)
Hip Adduction (One hip higher than other)
Pelvic Tilting (Lordosis / flatback)
Shoulder position + thoracic spine (kyphosis)
Head Position (forward head)
Describe anterior, posterior
anterior - front side
posterior - back side
Describe superior and inferior
superior - towards head/higher
inferior - away from head/lower
Describe proximal and distal
proximal is towards center of body
distal is away from center of body
Describe medial and lateral
medial is toward the midline of body
lateral is away from midline;to the side
Describe contralateral and ipsilateral
contralateral is bodypart located opposite of body
ipsilateral is bodypart located on same side of the body
Describe Sagittal plane
Divides body into left and right sides
Flexion and extension exercises, along with dorsiflexion and plantar
Define Flexion
Movement involving a decrease in joint angle (bending/towards,closer)
Ex: bicep curl (lower arm moving closer to upper arm)
Ex: squat (ankle, knee and hip are in flexion)
Define extension
movement involving increasing in joing angle
Ex: lowering of bicep curl
Ex: lifting portion of deadlift extends knee and hip
Describe frontal plane
divides body into anterior and posterior (front/back)
abduction/adduction
lateral flexion at spine
exersion/inversion of foot\
jumping jacks, side lunges, lateral raises, and windmills
Describe transverse plane
Drive body into superior and inferior (top/bottom)
Trunk rotation or swinging a bat
Medial Lateral
straight line that cuts through the body laterally side to side
Ex: hip hinge
Longitudinal axis
Straight line that cuts through body from top to bottom
Ex: spinal rotation with twisting of trunk s an example of am movement around a longitudinal axis
Anterior - posterior axis
straight line cuts through body from front to back
Ex: raising an arm laterally
Supine position
lying face up
Prone position
lying face down
adduction/abduction
adduction - towards midline (adding together)
abduction - away from midline
Plantar flexion
movement at ankle that points the foot downwards (like a ballerina0Do
dorsiflexion
movement at ankle joint that points the foot up towards the leg
inversion
movement of foot which cases the sole of foot to face inwards
eversion
movement of foot facing outwards
Describe open chain movement
when hand or foot moves in space (bicep curls, tricep extensions, leg extenions, leg curls)
Describe closed chain movements
occur when distal segments are fixed in place (deadlift, lunges, squats)
What 3 systems allow our bodies to move?
skeletal, nervous, muscular
What are the 5 roles of the skeletal muscle?
Movement, support, protection, blood production and mineral storage
My Super Power Builds Muscles
What are the 2 main systems of the skleletal system?
Axial Skeleton - skull, sternum, rib cage, vertebral colum (correlates to the brain and spinal cord) (80 bones)
Appendicular system is the upper and lower extremities such as shoulder and pelvic girdles (126 bones)
What are the 5 bone categories
short, long, flat, irregular and sesamoid
How many vertebreas in the spine?
7 cervical (head/neck)
12 Thoracic (mid back - ribs connected)
5 Lumbar (low back, supports body weight)
Difference between tendons and bones
Tendons connect muscles to bones
Ligaments connect bone to bone
What’s a fasciae?
band or sheet of connective tissue beneath skin that attaches, stablizes and encloses, and separates muscles from internal organs
What are the primary functions of nervous system?
sensory (input)
integrative (analyze input)
motor (response)
SIM Card (helps me communicate)
EX: someone asks you a question (sensory input), you analyze and think about what they say and then forumulate a response
What do afferent neurons do?
They respond to touch, light, sounds, and stumuli and transmit this back to brain
Afferent / arrive to brain
What do efferent neurons do?
send signal back from bain and spinal cord to musles
Efferent / exit brain
