Important Concepts Flashcards
BMI
< 18.5 = underweight
18.5 - 24.9 = healthy weight
25-29.9 = overweight
30-34.9 = obese
35-39.9 = obese II
> 40 = obese III
Blood Pressure
Normal (healthy): less than 120/80 mm Hg
Elevated: Systolic between 120 and 129 and diastolic less than 80 mm Hg
Stage 1 hypertension: Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
Stage 2 hypertension: Systolic 140 or higher or diastolic 90 mm Hg or higher
Hypertensive crisis: Systolic greater than 180 and/or diastolic greater than 120 mm Hg
LDL Cholesterol
LDL cholesterol, sometimes referred to as “bad cholesterol” tends to increase the risk of cardiovascular disease. LDLs, specifically, are the form of cholesterol that makes up the plaque that clogs arteries. Ideally, LDL levels should be less than 100 milligrams per deciliter (mg/dL).
HDL cholesterol
Sometimes referred to as “good cholesterol.” It does not have the tendency to clog arteries like LDL cholesterol does and, in fact, actually helps remove some LDL cholesterol from the body. To help reduce the risk of heart disease, in conjunction with lowering LDL level below 100 mg/dL, HDL levels should typically be kept around 60 mg/dL.
Type 1 Diabetes
With type 1 diabetes, the pancreas does not make enough insulin (or none at all), which is a hormone that helps transport glucose into cells to be used for energy. Without insulin, glucose in the blood (i.e., blood sugar) can rise to dangerous levels, causing numerous health complications. Type 1 diabetes is typically genetic and not something a person can actively prevent. However, regular exercise can help people with type 1 diabetes considerably improve their blood glucose management and quality of life.
Type 2 diabetes
With type 2 diabetes, the body still produces insulin; however, it is not used properly by the cells. When excess carbohydrates (specifically sugar) are chronically consumed in the diet, high levels of insulin need to be produced to help regulate blood sugar. When excess insulin continually tries to deliver glucose cells when they already have more than they can use, cells stop responding to it. This state is called insulin resistance. Once cells have become insulin resistant, a person is said to have developed type 2 diabetes. Regulating blood sugar can become very difficult for these individuals, which may lead to uncontrolled blood sugar levels and a wide variety of health complications.
SWOT Analysis
Strengths: identify the strengths and competitive advantages including education, skills, abilities, or work experience with a specific population. Examples of strengths might be education, certifications earned; the name or location of employer, which itself may have a strong brand identity; or experience working with a particular type of client. The strengths can ultimately help identify the professional traits to develop a brand identity.
Weaknesses: Identify any and all weaknesses; be honest and thorough, the more honestly a fitness professional can assess their weakness, the more opportunities for growth can be identified.
Opportunities: Identify the opportunities for developing new professional skills or expanding into new business opportunities, such as being able to coach group workout programs. Weaknesses can be turned into opportunities; for example, the lack of education in a specific area of exercise science is actually an opportunity to take a continuing education workshop to gain the necessary knowledge to work with a specific type of client.
Threats: Identify all of the threats that might impact a fitness professional’s business. Examples of threats are the general economic climate, the number of other fitness professionals working in a health club, or competitors who plan on growing or expanding into the marketplace. In some cases, threats are due to external forces that cannot be controlled (such as an economic recession), which in other cases they can be turned into opportunities for new business.
4 P’s of Marketing
Communicating the benefits of using a product.
Identifying a competitive price of the service.
Determining how the service will be promoted.
Selecting the place or method of distribution.
Continuing Education
A total of 2.0 CEUs is required to renew the NASM-CPT credential every 2 years: 1.9 CEUs from continuing education efforts and 0.1 CEU from renewing a CPR/AED certification.
Examples of extrinsic motivation
social recognition
rewards from competitions (trophy or award)
improvement of physical appearance
Examples of intrinsic motivation for exercise
stress relief
increasing energy
finding new ways to be challenged physically
Examples of outcome goals
Place in top 10 in a 10k race
achieving a certain level of body fat
achieving a certain level of strength improvement
Examples of process goals
Jog for 45 minutes, starting at 6:30 am Monday-Friday to assist with weight loss efforts
Eating 1600 calories per day of mostly whole, unprocessed foods to assist with weight loss efforts
strength training 5 days per week, targeting each muscle group to increase gains in muscle mass.
Self efficacy
One’s belief that they can complete a task, goal or performance; also known as self-confidence.
Self-monitoring
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.
Stages of Change Model
Precontemplation: Client does not exercise is not planning to start exercising within 6 months.
Contemplation: When a person is thinking about implementing change by has not yet taken any steps to get started; an individual may take action within the next 6 months.
Preparation: The client intends to act in the near future, usually within the next month.
Action: The client has made specific modifications in their exercise routine within the past 6 months.
Maintenance: The client has been exercising for more than 6 months and is working to prevent relapse.
Decisional balance
Reflects the clients’ weighing of the pros and cons of changing.
Examples of closed-ended questions
Are you motivated to exercise?
Can you commit to exercising three days per week?
Do you enjoy exercise?
Examples of open-ended questions
How might you go about making this change?
What challenges do you see, and how can you plan to overcome them?
What work are you prepared to do to reach your goal?
What have you tried in the past to reach your fitness goal?
Examples of SMART goals
I will gain 5 pounds of muscle within 5 months, starting today by weightlifting a minimum of 4 days per week for 1 hour each session.
I will reduce my blood pressure by 5 points within 6 months by walking a minimum of 30 minutes each day and reducing my daily salt intake to no more than 2,300 milligrams per day.
I will lose 10 pounds of body fat within 3 months by reducing my daily calories from 3,000 to 2,000 per day and exercising at a moderate intensity at a minimum of 150 minutes per week.
Examples that are not SMART goals
I will lost weight so I can become the best version of myself.
I will gain 10 pounds of muscle, so I’m ready for beach season.
I will lose 50 pounds in two months, so I looks best for my upcoming class reunion.
Human movement system (HMS)
The collective components and structures that work together to move the body: muscular, skeletal and nervous systems.
Neuron
Specialized cell that is the functional unit of the nervous system.
Three components of a neuron
Neurons are composed of three main parts: cell body, axon, and dendrites.
Central nervous system (CNS)
A division of the nervous system that includes the brain and the spinal cord.
Peripheral nervous system (PNS)
Nerves that connect the rest of the body to the central nervous system.
Afferent pathway
Sensory pathway that relays information to the central nervous system.
Efferent pathway
A motor pathway that relays information from the central nervous system to the rest of the body.
Mechanoreceptors
Specialized structures that respond to mechanical forces (touch and pressure) within tissues and then transmit signals through sensory nerves.
Somatic nervous system
Nerves that serve the outer areas of the body and skeletal muscle and are largely responsible for the voluntary control of movement.
Autonomic nervous system
A division of the peripheral nervous system that supplies neural input to organs that run the involuntary processes of the body (e.g. circulating blood, digesting food, producing hormones).
Sympathetic nervous system
Subdivision of the autonomic nervous system that works to increase neural activity and put the body in a heightened state.
Parasympathetic nervous system
Subdivision of the autonomic nervous system that works to decrease neural activity and put the body in a more relaxed state.
Proprioception
The body’s ability to naturally sense its general orientation and relative position of its parts.
Muscle spindles
Sensory receptors sensitive to change in length of the muscle and rate of that change.
Golgi tendon organ (GTO)
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.
Three stages of motor skill development
During stage 1 (cognitive) you may need to use simple instructions and break down the skill into small steps so your clients will be able to understand the goals fo the movement.
During stage 2 (associative), you may need to help refine your clients’ skills through practice and regular feedback.
During stage 3 (autonomous), you may be able to teach your clients new versions of the skills to further challenge them.
Skeletal system
A description of the bones of the body. In the human skeletal system, there are 206 bones of which approximately 177 are used in voluntary movement.
Axial skeleton
A division of the skeletal system consisting of the skull, the rib cage, and that vertebral column. There are approximately 80 bones in the axial skeleton.
Appendicular skeleton
A division of the skeletal system consisting of the arms, legs, and pelvic girdle. The appendicular skeleton encompasses approximately 126 bones.
Remodeling
The process by which bones is constantly renewed by the resorption and formation of the bone structure.
Osteoclasts
Special cells that break down and remove old bone tissue.
Osteoblasts
Special cells that form and lay down new bone tissue.
Long bone
Long, cylindrical shaft with irregular or widened ends.
Ex. Humerus (upper arm bone)
Femur (thigh bone)
Short bone
Similar in length and width and appear somewhat cubical in shape.
Ex. Carpals of the wrist
Tarsals of the ankle
Flat bone
Thin, protective surfaces that provide broad surfaces for muscles to attach
Ex. Scapulae (shoulder blades), Sternum (breast plate), and ribs
Irregular bone
Unique shape and function from all other bone types
Ex. vertebrae (spinal column)
Sesamoid
Small, often round bones embedded in a joint capsule or found in locations where a tendon passes over a joint
Ex. patella (kneecap)
Depressions
flattened or indented portions of bone
Processes
projections protruding from the bone where tendons and ligaments can attach.
Cervical Spine (C1-C7)
First seven vertebrae starting at the top of the spinal column
Form a flexible framework and provide support and motion for the head.
Thoracic Spine (T1-T12)
Twelve vertebrae located in the upper and middle back behind the ribs
Each vertebra articulates with a rib helping form the rear anchor of the rib cage.
Larger than cervical vertebrae and increase in size from top to bottom.
Lumbar Spine (L1-L5)
Five vertebrae of the low-back below the thoracic spine
Largest segments in the spinal column
Support most of the body’s weight and are attached to many back muscles
Sacrum
Triangular bone located below the lumbar spine
Composed of five vertebrae that fuse together as the body develops into adulthood
Coccyx
Located below the sacrum, more commonly known as the tailbone
Composed of three to five small fused bones
Osteokinematics
Movement of a limb that is visible
Arthrokinematics
The description of joint surface movement; consists of three major types: roll, slide, and spin.
Synovial joints
A joint with fluid-filled joint capsule.
Nonaxial
A gliding joint that moves in only one plane, either back and forth or side to side.
Nonsynovial joints
Joints that have no joint capsule, fibrous connective tissue, or cartilage in the uniting structure.
Three types of muscles
The three types of muscles in the body are skeletal, cardiac, and smooth.
Skeletal muscle
The type of muscle tissue that connects to bones and generates the forces that create movement.
Fascia
Connective tissue that surrounds muscles and bones.
Epimysium
Inner layer of fascia that directly surrounds an entire muscle, commonly referred to as the “deep fascia”
Fascicles
Largest bundles of fibers within a muscle. Fascicles are surrounded by perimysium.
Perimysium
Connective tissue surrounding a muscle fascicle.
Endomysium
Connective tissue that wraps around individual muscle fibers within fascicle.
Tendons v. Ligaments
Tendons connect muscles to bones. Commonly discusses tendons include the Achilles tendon at the ankle and the patellar tendon of the knee. When a tendon is overstretched or torn, this is known as a strain.
Ligaments connect bones to bones. A commonly discussed ligament is the anterior cruciate ligament of the knee that connects the tibia to the femur. When a ligament is overstretched or torn, it is known as a strain.
Myofibrils
The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril.
Myofilaments
The filaments of a myofibril; include actin and myosin.
Actin
The thin, stringlike, myofilament that acts along with myosin to product muscular contraction.
Myosin
The thick myofilament that acts along with actin to produce muscular contraction.
Sarcomere
The structural unit of a myofibril composed of actin and myosin filaments between to Z-lines.
Motor unit
A motor neuron and all of the muscle fibers that is innervates.
Sliding filament theory
The series of steps in muscle contraction involving how myosin (thick) and actin (thin) filaments slide past one another to produce a muscle contraction, shortening the entire length of the sarcomere.
Type 1 muscle fibers
Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue.
Type 2 muscle fibers
Muscle fibers that are larger in size, generate higher amounts of force, and are faster to fatigue.
Atrium (atria)
Superior chamber(s) of the heart that gathers blood returning to the heart.
Ventricle
Inferior chamber of the heart that pumps blood to the lungs and body
Blood flow through the heart
Right atrium: received deoxygenated blood returning from the body and sends it to the right ventricle.
Right ventricle: received deoxygenated blood from the right atrium and sends it to the lungs.
Left atrium: receives oxygenated blood from the lungs and sends it to the left ventricle.
Left ventricle: receives oxygenated blood from the left atrium and sends it to the body.
Resting heart rate
Resting heart rates for most of the population are between 60 and 100 beats per minute.
Sinoatrial (SA) node
Located in the right atrium, this note initiates an electrical signal that causes the heart to beat.
Atriventricular (AV) node
Located between the atria and ventricles, this node delays the impulse from the sinoatrial node before allowing it to pass to the ventricles.
Stroke volume
The amount of blood pumped out of the heart with each contraction.
End-diastolic volume
The filled volume of the ventricle before contraction.
End-systolic volume
The volume of blood remaining in the ventricle after ejection.
Bradycardia
When the heart rate is less than 60 beats per minute.
Tachycardia
When the heart rate is greater than 100 beats per minute.
Cardiac input
The overall performance of the heart (heart rate x stroke volume)
Arteries
Vessels that transport blood away from the heart
Capillaries
The smallest blood vessels and the site of exchange of elements between the blood and the tissues.
Veins
Vessels that transport blood back to the heart.
Arterioles
Small arteries that eventually divide into capillaries.
Venules
Small veins that allow blood to drain from capillaries into the larger veins.
Venous pooling
The accumulation of blood into the extremities due to slow blood flow through the veins (venous return) or backflow
Structures of respiratory pump
Bones:
Sternum (breastbone)
Ribs
Vertebrae
Inspiration Muscles:
Diaphragm
External intercostals (muscles between individual ribs)
Scalenes (side of neck muscles)
Sternocleidomastoid (front of neck muscle)
Pectoralis minor (smaller chest muscle)
Expiration Muscles:
Internal intercostals (muscles between individual ribs)
Abdominals
Valsalva maneuver
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.
Structures of respiratory passages
Conducting airways:
Nasal cavity
Oral cavity
Pharynx
Larynx
Trachea
Right and left pulmonary bronchi
Bronchioles
Respiratory airways
Alveoli
Alveolar sacs
Tachypnea
Respiratory rate that is too fast; greater that 24 breaths per minute.
Bradypnea
Respiratory rate that is too slow; fewer than 8 breaths per minutes.
Dyspnea
Shortness of breath or labored breathing.
Lipolysis
The breakdown and utilization of fat for energy.
Insulin
A hormone secreted by the pancreas that is responsible for glucose metabolism.
Glucagon
A hormone secreted by the pancreas that regulates blood glucose and functions opposite to insulin.
Glycogen
Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate.
Growth hormone
An anabolic hormone produced by the pituitary gland that is responsible for growth and development.
Catecholamines
Hormones produced by the adrenal gland that are part of the stress response known as the fight-or-flight response.
Catabolic
Metabolic process that breaks down molecules into smaller units used for energy.
Gluconeogenesis
The formation of glucose from noncarbohydrate sources (proteins and fats).
Testosterone
A hormone producing secondary male sex characteristics.
Anabolic
Metabolic process that synthesizes smaller molecules into larger units used for building and repairing tissues.
Insulin-like growth factors (IGF)
Anabolic hormone produced by the liver, which is responsible for growth and development.
Calcitonin
Thyroid hormone that helps the body use calcium properly to aid with maintaining bone mineral density.
Glucose intolerance
A condition that results in elevated blood glucose levels.
Anatomic locations - medial
relatively close to the midline of the body.
Anatomic locations - lateral
Relatively farther away from the midline or toward the outside of the body.
Anatomic locations - contralateral
Positioned on the opposite side of the body.
Anatomic locations – ipsilateral
Positioned on the same side of the body.
Anatomic locations - anterior
Positioned on or toward the front of the body.
Anatomic locations - posterior
Positioned on or toward the back of the body.
Anatomic locations - proximal
Positioned nearest to the center of the body or other identified reference point.
Anatomic locations - distal
Positioned farthest from the center of the body or other identified reference point.
Anatomic locations - inferior
Positioned below and identified reference point.
Anatomic locations - superior
Positioned above an identified reference point.
Dorsiflexion
Flexion occurring at the ankle (i.e. top of the foot moves toward the shin)
Plantar flexion
Extension occurring at the ankle. Pointing the foot downwards.
Muscle actions - isotonic
Force is produced, muscle tension is developed, and movement occurs through a given range of motion. Isotonic muscle actions are subdivided into concentric and eccentric muscle actions.
Muscle actions - Isometric
Muscle tension is created without a change in muscle length and no visible movement of the joint.
Muscle actions - Isokinetic
The speed of movement is fixed, and resistance varies with the force exerted.
It requires sophisticated training equipment often seen in rehabilitation or exercise physiology laboratories.
Agonists
The primary muscles providing force for a movement. Examples include:
- The gluteus maximus is the agonist for hop extension (i.e. squats).
- The anterior deltoid is the agonist for shoulder flexion (i.e. shoulder presses)
- The biceps brachii is the agonist for elbow flexion (i.e. biceps curls)
- The triceps brachii is the agonist for elbow extension (i.e. triceps pushdowns)
Synergists
Muscles that assist agonists to produce a movement. Examples include:
- The hamstring complex and the erector spinae are synergistic with the gluteus maximus during hip extension (i.e. squats)
- The brachioradialis and brachialis (forearm muscles) assist the biceps brachii during a biceps curl.
- The triceps brachii assist the pectoral muscles during a chest press.
- The biceps brachii assist the latissimus dorsi during a pull-up.
Stabilizers
Muscles that contract isometrically to stabilize the trunk and joints as the body moves. Examples include:
- The transverse abdominis (a deep abdominal muscle), internal obliques, and multifidus (deep muscles of the spine) stabilize the LPHC during hip extension (i.e. squats).
- The rotator cuff muscles (suprapinatus, infrapinatus, teres minor, and subscapularis), stabilize the shoulder during upper extremity movements.
Antagonists
Muscles on the opposite side of a joint that are in direct opposition of agonist muscles. Examples include:
- The biceps brachii (an elbow flexor) is an antagonist to the triceps brachii during elbow extension (i.e. triceps pushdown)
- During elbow flexion, the triceps become the antagonist to the biceps (i.e. biceps curl).
- The hip flexor complex is antagonist to the gluteus maximus during hip extenion (i.e. squats)
The latissimus dorsi is antagonistic to the deltoids during a shoulder press.
Example closed-chain exercises
Push-ups, Pull-ups, Squats, Lunges
Example open-chain exercises
Bicep curls, lat pulldowns, bench presses, leg curls, leg extensions
Length-tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
Altered length-tension relationship
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.
Reciprocal inhibition
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
Altered reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
Muscle imbalance
When muscles on each side of a joint have altered length-tension relationships.
Integrated performance paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Force-couple relationship
The synergistic action of multiple muscles working together to produce movement around a joint.
First-class levers
First class levers have the fulcrum in the middle, like a seesaw. Nodding the head is an example of a first-class lever, with the top of the spinal column as the fulcrum.
Second-class levers
Second-class levers have a resistance in the middle with the fulcrum and effort on either side, similar to a load in a wheelbarrow where the axle and wheel are the fulcrum points. The body acts as a second-class lever when one engages in a full body push-up or calf raise.
Third-class levers
Third-class levers have the effort placed between the resistance and the fulcrum. The effort always travels a shorter distance and must be greater than the resistance. Most limbs of the human body operate as third-class levers. An example of a third-class lever is a human forearm; the fulcrum is the elbow, the effort is applied by the biceps brachii muscle, and the load is in the hand, such as a dumbbell when performing a bicep curl. Another example of a third-class lever is the standing hamstring curl, whereby the knee joint is the fulcrum, hamstring muscle is the effort, and resistance is at the ankle.
Motor behavior
Motor response to internal and external environmental stimuli.
Motor control
How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response.
Motor learning
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior.
Motor development
Change in skilled motor behavior over time throughout the life span.
Internal feedback
Process whereby sensory information is used by the body to reactively monitor movement and the environment.
External feedback
Information provided by some external source, such as a fitness professional, video, mirror, or heart rate monitor, to supplement the internal environment.
First law of thermodynamics
Energy cannot be created or destroyed but merely converted from one form to another.
Glucose
The simplest form of carbohydrate used by the body for energy.
Glycogen
Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrafte.
Triglyceride
The chemical or substrate form in which most fat exists in food as well as in the body.
Essential amino acid (EAA)
Amino acid that must be obtained through the diet as the body does not make it; there are nine essential amino acids.
Nonessential amino acids
Amino acids that can be synthesized by the body and do not, under normal circumstances, need to be obtained in the diet.
Gluconeogenesis
The formation of glucose from noncarbohydrate sources (proteins and fats).
Aerobic
Processes relating to, involving or requiring oxygen.
Anaerobic
Processes relating to the absence of oxygen.
ATP-PC system
An energy system that provides energy very rapidly, for approximately 10-15 seconds, via metabolism.
Example exercises that predominately use the ATP-PC system include:
-short sprint
-olympic weightlifting
-jumping and plyometrics
Glycolytic system
A metabolic process that occurs in the cytosol of a cell that converts glucose into pyruvate and adenosine triphosphate. Anaerobic glycolysis refers to when this process occurs in the absence of oxygen. It lasts longer, with a capacity of approximately 30 to 60 seconds of duration.
Example exercises that predominately use the glycolytic system include:
Strength training (8-12 reps)
Oxidative system
The most complex of the three energy systems is the oxidative system - a process that uses oxygen to convert food substrates into ATP. This process is called oxidative phosphorylation, and it is defined as a aerobic process because it needs oxygen to complete the reactions.
Example exercises that predominately use the oxidative system include:
-jogging and running for an extended period
Electron transport chain (ETC)
A series of protein complexes that transfer protons and electrons received from the citric acid cycle through a series of reactions to create adenosine triphosphate.
Excess postexercise oxygen consumption (EPOC)
The state in which the body’s metabolism is elevated after exercise.
Resting metabolic rate (RMR)
The rate at which the body expends energy (calories) when fasted and at complete rest, such as asleep or lying quietly.
Exercise activity thermogenesis (EAT)
The calories expended through structured exercise or training.
Thermic effect of food (TEF)
The energy required to digest, absorb, and process nutrients that are consumed.
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
Macronutrients and alcohol energy
Protein: 4 calories per gram
Carbohydrate: 4 calories per gram
Lipid (fat): 9 calories per gram
Alcohol: 7 calories per gram
Essential Amino Acids
Leucine
Isoleucine
Valine
Methionine
Phenlalanine
Threonine
Tryptophan
Lysine
Histidine
Nonessential Amino Acids
Alanine
Arginine
Aspartic acid
Asparagine
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Conditionally Essential Amino Acids
Histidine
Arginine
Glutamine
Complete protein
A protein source that provides all essential amino acids.
Incomplete protein
A protein that lacks one or more of the amino acids required to build cells.
RDA for protein
0.8 g/kg of body weight
Acceptable macronutrient distribution ranges (AMDR)
Protein: 10% to 35% of total calories
Carbohydrate: 45% to 65% of total calories
Lipid (fat): 20% to 35% of total calories
Triglycerides
The triglyceride family is composed of fats and oils; it comprises 98% of the stored lipids in the body and approximately 95% of the lipids in foods.
Fat-soluable vitamins
A,D,E,K
Water-soluable vitamins
C, B-vitamins
Fluid intake
Women: 11.5 cups per day (2.7 L)
Men: 15.5 cups per day (3.7 L)
Dietary supplement
A product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients: vitamin; mineral; herb; or other botanical; amino acid; substance used by man to supplement the diet by increasing total dietary intake; or concentrate, metabolite, constituent, extract, or combination of any previously described ingredient.
Dietary Supplement Heath and Education Act of 1994
The primary legislation of the U.S. government regulating dietary supplement.
Tolerable upper limit
The greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect.
Adverse effects of anabolic steroids - Men
Acne, loss of head hair, Gynecomastia (development of breasts), irritability and aggression, altered sex drive (increased or decreased), sleeplessness, testicular atrophy, decreased sperm count, worsened cholesterol profiles, prostate enlargement
Adverse effects of anabolic steriods - Women
development of masculine features, increased body and facial hair, deepening of voice, irritability and aggression, altered sex drive (increased or decreased), fluid retention, menstruation irregularities, breast atrophy, clitoral enlargement, acne
Contraindication
A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
Physical Action Readiness Questionnaire (PAR-Q+)
A detailed questionnaire designed to assess an individual’s physical readiness to engage in structured exercise.
Health history questionnaire (HHQ)
A questionnaire with lists of questions that pertain to health history and habits, such as exercise history, eating behavior, and general lifestyle.
Manual heart rate measurement
For accuracy, safety, and ease of administration, NASM recommends that fitness professionals measure a client’s radial pulse.
Blood pressure ranges
Normal (healthy): Less than 120/80 Hg
Elevated: Systolic between 120 and 129 and diastolic less than 80 mm Hg
Stage 1 hypertension: Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
Stage 2 hypertension: systolic 140 or higher or diastolic 90 mm Hg or higher
Hypertensive crisis: Systolic greater than 180 and/or diastolic greater than 120 mm Hg
Body mass index (BMI)
The measurement of a person’s weight relative to his or her height, which is used to estimate the risks of obesity.
- Metric formula: BMI = weight (kg) / [height (m)]^2
- Imperial formula: BMI = 703 x weight (lb) / [height (in.)] ^ 2
Bioelectrical impedance analysis (BIA)
A body composition assessment technique that estimates body fat percentage by measuring the resistance to the flow of electrical currents introduced into the body.
BMI Classification - <18.5
Increased disease risk
underweight
BMI Classification - 18.5-24.9
Low disease risk
Healthy weight
BMI Classification: 25-29.9
Increased disease risk
Overweight
BMI Classification: 30-34.9
high disease risk
obese
BMI Classification: 35-39.9
very high disease risk
Obesity II
BMI classification: >40
extremely high disease risk
Obesity III
Waist-to-hip ratio (WHR)
The relative score expressing the ratio of the waist circumference to the hip circumference, which correlates to the risk for developing cardiovascular disease.
- WHR = Waist Measurement / hip measurement
WHR Classification - low health risk
Men - 0.95 or lower
Women - 0.95 or lower
WHR Classification - Moderate health risk
Men - 0.96-1.0
Women - 0.81-0.85
WHR classification - high health risk
Men - 1.0 or higher
Women - 0.86 or higher
Jackson and Pollock Seven-Site Measurement
Men: Chest, mid-axillary, subscapular, triceps, abdomen, suprailiac, thigh
Women: chest, mid-axillary, subscapular, triceps, abdomen, suprailiac, thigh
Jackson and Pollock Three-Site measurement
Men: Chest, abdomen, thigh
Women: triceps, suprailiac, thigh
Durnin-Womersley Four-Site Measurement
Men & Women: biceps, triceps, subscapular, and suprailiac
Pes planus distortion syndrome
Static Positions
Ankle joints - pes planus (collapsed arch)
Knee joints - valgus and internally rotated
Hip joints - adducted and internally rotated
Potential overactive muscles
Gastrocnemius and soleus (calves)
Adductor complex (inner thighs)
Hip flexor (muscles near front of hips)
Potential underactive muscles
Anterior and posterior tibialis (shin muscles)
Gluteus maximus and medius (butt muscles)
Lower crossed syndrome
Static Positions
Hip joints - flexed
Pelvis - anterior pelvic tilt
Lumbar spine - excessive lordosis (extension)
Potential overactive muscles
Hip flexors
Lumbar extensors (low-back muscles)
Potential underactive muscles
Gluteus maximus and medius
hamstring complex
abdominals
Upper crossed syndrome
Static positions
Thoractic spine - excessive kyphosis (hunchback, flexed posture)
Shoulders - protracted (rounded forward) and internally rotated
Head and neck - jutted forward
Potential overactive muscles
Pectoralis major and minor (chest muscles)
Levator scapula and sternocleidomastoid (neck muscles)
Upper trapezius
Potential underactive muscles
Middle and lower trapezius, rhomboids (mid-back muscles)
Deep cervical flexors (muscle deep within the neck)
Feet turn out during overhead squat assessment
Overactive muscles - gastrocnemius/soleus (calves)
Hamstrings complex
Underactive muscles - anterior and posterior tibialis (shin muscles), gluteus maximus and medius
Knees cave in (knee valgus) during overhead squat assessment
Overactive - tensor fascia latae (TFL) (muscle near front of hip), adductor complex (inner thigh muscles)
Underactive - gluteus maximus and medius , anterior and posterior tibialis
Low back arches during OHSA
overactive muscles - hip flexors (rectus femoris, psoas, TFL), lumbar extensors (low-back muscles), and latissimus dorsi (large back muscle)
underactive muscles - gluteus maximus, hamstrings complex, and abdominals
Excessive trunk lean during OHSA
Overactive muscles - hip flexors, gastrocnemius/soleus, rectus abdominis and external obliques (superficial abdominal muscles)
underactive muscles - gluteus maximus, hamstrings complex, and lumbar extensors
Arms fall foward during OHSA
Overactive muscles - latissimus dorsi, pectoralis major and minor (chest muscles), and teres major (posterior shoulder muscles
underactive muscles - middle and lower trapezius (mid-back muscles), rhomboids (muscles near shoulder blades), posterior deltoids (back of shoulder muscles), and portions of the rotator cuff (small muscles that stabilize the shoulder)
Knees cave in (knee valgus) during single-leg squat assessment
Overactive muscles - tensor fascia latae (TFL), adductor complex
Underactive muscles - gluteus maximus and medius, anterior and posterior tibialis
Low-back arches during pushing assessment
Overactive muscles - hip flexors (rectus femoris, psoas, TFL), and lumbar extensors
Underactive muscles - gluteus maximus, hamstrings complex, and abdominals
Scapular elevation during pushing assessment
overactive muscles - levator scapulae (posterior neck muscles), upper trapezius
underactive muscles - lower trapezius
head juts forward during pushing assesment
overactive muscles - levator scapulae, sternocleidomastoid (anterior neck muscles)
underactive muscles - deep cervical flexors (deep neck stabilizer muscles)
low-back arches during pulling assessment
overactive muscles - hip flexors (rectus femoris, psoas, TFL), lumbar extensors
underactive muscles - gluteus maximus, hamstrings complex, and abdominals
scapular elevation during pulling assessment
overactive muscles - levator scapula, upper trapezius
underactive muscles - lower trapezius
OPT model
The stabilization level has one phase of training: Phase 1 Stabilization Endurance Training
The strength level has three phases of training: Phase 2 Strength Endurance Training
Phase 3 Muscular Development Training
Phase 4 Maximum Strength Training
The power level has one phase of training:
Phase 5 Power Training
Phase 2 example supersets - Chest
Strength focused: bench press
Stabilization focused: push up
Phase 2 example supersets - Back
Strength focused: seated cable row
stabilization focused: standing cable row
Phase 2 example supersets - shoulders
Strength focused: shoulder press machine
Stabilization focused: single-leg dumbbell overhead press
Phase 2 example supersets - legs
strength focused: barbell squat
stabilization focused: single leg squat
Phase 5 example supersets - chest
strength focused: bench press
power focused: medicine ball chest pass
Phase 5 example supersets - back
strength focused: lat pulldown
power-focused: medicine ball soccer throw
Phase 5 example supersets - shoulders
strength focused: dumbbell shoulder press
power-focused: front medicine ball oblique throw
Phase 5 example supersets - leg
strength focused: barbell squat
power-focused: squat jump
Relative flexibility
The process in which the body seeks the path of least resistance during functional movements. A prime example of relative flexibility is seen in people who squat with their feet excessively externally rotated because individuals may have limited ROM that prevents adequate ankle dorsiflexion to perform a squat with proper mechanics. A second example can be seen when people perform an overhead shoulder press with excessive lumbar extension (arched low-back).
Force-couple relationships
The synergistic action of multiple muscles working together to produce movement around a joint.
Reciprocal inhibition
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
Altered reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
Synergistic dominance
The neuromuscular phenomenon that occurs when synergist take over function for a weak or inhibited prime mover (agonist).
Altered length-tension relationship
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.
Muscle spindle
Sensory receptors sensitive to change in length of the muscle and rate of that change.
Golgi tendon organ (GTO)
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.
Autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
Pattern overload
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.
Davis’ law
states that soft tissue models along the line of stress.
Self-myofacial rolling
Mechanism of action: autogenic inhibition
Training variables: 1-3 sets, hold each tender area for 30 seconds
Static stretching
Mechanism of Action: Stretch tolerance and/or reciprocal inhibition (depending how stretch is performed)
Training variables: 1-3 sets, hold each stretch for 30 seconds
Active stretching (formerly called active-isolated stretching)
Mechanism of action: reciprocal inhibition
Training variables: 1-3 sets, hold each stretch for 1-2 seconds and repeat for 5-10 repetitions
Hip flexor, adductor, and latissimus dorsi static and active stretches
Posteriorly rotate the pelvis to increase the effectiveness of the stretch.
Dynamic stretching
Mechanism of Action: reciprocal inhibition
Training variables: 1-3 sets, 5-10 repetitions, 3-10 exercises.
Aerobic activity recommendations
Moderate-intensity aerobic activity (i.e. brisk walking) - at least 5x per week - 150 mins per week
vigorous-intensity aerobic activity (i.e. jogging or running) - at least 3x per week - 75 minutes per week
Combination of moderate and vigorous intensity: any combination of moderate and vigorous-intensity aerobic activities
Training zones - zone 1
below VT1 -
light to moderate
starting to sweat but can still carry on a conversation effortlessly
Training zones - zone 2
VT1 to Midpoint -
challenging to hard
noticeable sweating and using larger volumes of breath
continual talking is becoming challenging
Training zones - zone 3
Midpoints to VT2 -
vigorous to very hard
profuse sweating
vigorous breathing and ability to talk is limited to short phrases
Training zones - zone 4
Above VT2 -
Very hard to maximum effort
breathing as hard as possible
speaking is impossible or limited to grunts of single words
Clients with an anterior pelvic tilt
Initial use of bicycles or steppers may not be warranted, or should be minimized, because the hips are placed in a constant state of flexion, adding to what may already be an overactive hip flexor complex for many clients. If they are used, emphasize flexibility techniques for the hip flexors before and after use. Additional strengthening exercises for the core and gluteal complex are also recommended.
Clients with adducted and internally rotated knees and pronated feet
Cardiorespiratory exercise that involves the lower extremities requires proper mobility at the ankle joint. Emphasize self-myofascial techniques and stretching for the calves, adductors, and hip flexors. Additional strengthening exercises for the gluteus medius and maximus are also recommended.
Using the treadmill and steppers that require climbing may initially be too extreme for constant repetition if clients are allowed to hold onto the rails and speed up the pace. If these modalities are used, emphasize the flexibility exercises mentioned previously and keep the pace at a controllable speed until these postures are corrected.
Examples of local muscles
Rotatores, multifidus, transverse abdominus, diaphragm, pelvic floor musculature, quadratus lumborum
Examples of global muscles
Rectus abdominis, external abdominal obliques, internal abdominal obliques, erector spinae, latissimus dorsi, Iliopsoas (iliacus + psoas)
drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
Bracing
Contracting the global abdominals such as the rectus abdominis and obliques at the same time.
Core training variables
Planes of motion: sagittal, frontal, transverse
Volume:
- Sets: low, moderate, high
- Reps: low, moderate, high
Range of motion: full, partial, end range
Progression: little to no motion of spine, controlled spinal flexion, extension, rotation, explosive trunk movements
Speed of motion: slow, medium, fast, explosive
Resistance: body weight, light, medium, heavy
Exercise equipment: tubing, cables, medicine balls, free weights, balance equipment (e.g. foam pad, wobble, board, balance disc)
Core training progression 1
When initializing a core training program, exercises should initially focus on stabilization through the spine and pelvis without gross movement of the trunk. These exercises are designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercises. These exercises primarily target the local core muscles. Sample exercises include: Marching, floor bridge, ball bridge, floor cobra, ball cobra, fire hydrant, plank, side plank, dead bug, bird dog, pallof press, and farmer’s carry
Core training progression 2
The next progression is to involve more dynamic eccentric and concentric movements of the spine throughout a full range of motion. In other words, these exercises involve flexion, extension, and rotation of the trunk. In this progression, specificity, speed and neural demands are also increased using moderate to fast repetition tempos. Sample exercises include:
Floor crunch, ball crunch, back extension, reverse crunch, knee-up, cable rotation, cable lift, and cable chop
Core training progression 3
The last progression includes exercises that are designed to improve the rate of force production (power) and movement efficiency of the core musculature and extremities.
Example exercises include: medicine ball rotation chest pass, ball medicine pullover throw, front medicine ball oblique throw, side medicine ball oblique throw, medicine ball soccer throw, medicine ball woodchop throw, and medicine ball overhead throw
Cable rotation, cable lift exercises
Make sure to pivot the back leg into triple extension:
Hip extension
Knee extension
ankle plantarflexion (extension)
Cable chop
The cable chop is an opposite motion of the cable lift exercise. This time the back leg will be in flexion rather than extension.
Limits of stability
The area within which an individual can move one’s center of gravity without changing the base of support (i.e. moving the feet) without falling.
Proprioceptively enriched environment
An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms.
Balance training parameters
Exercise selection: Safe, progressive, easy to hard, simple to complex, stable to unstable, static to dynamic, slow to fast, eyes open to eyes closed, known to unknown (cognitive task), single task to dual task, balance equipment examples: floor, balance beam, half-foam roll, foam pad, balance disc, wobble board
Variables:
plane of motion: sagittal, frontal, transverse,
lower-body progressions: two-legs/stable (e.g. standing on the floor), wide stance -> narrow stance -> tandem stance (heel to toe), single leg/stable (e.g. standing one-legged on a balance modality)
Perturbation: mild to moderate (e.g. gentle push in one direction -> gentle push in multiple directions)
Balance training progression 1
When introducing balance exercises into an exercise program, the exercises should initially involve little joint motion of the balance leg. These entry-level balance exercises are designed to improve reflexive (automatic) muscle contractions to increase joint stability.
Sample exercises include, tandem stance, single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, single-leg lift and cop, single-leg arm and leg motion, single-leg windmill and single-leg throw and catch
Balance training progression 2
The next progression involves dynamic eccentric and concentric movement of the balance leg through a full range of motion. The speed and neural demands of each exercise are progressed. Sample exercises include: single-leg squat, single-leg squat touchdown, single-leg romanian deadlift, multiplanar step-up to balance, and multiplanar lunge to balance
Balance training progression 3
The last progression includes exercises that are designed to develop proper deceleration ability. to move the body from a dynamic state to. a controlled stationary position. In other words, these exercises combine hopping motions with a single leg stance landing (holding the landing position for 3-5 seconds). Example exercises include: multiplanar hop with stabilization, multiplanar single-leg box hop-up with stabilization, and multiplanar single-leg box hop-down with stabilization
Stretch-shortening cycle
Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.
Integrated performance paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Components of the stretch-shortening cycle
Eccentric phase - stored elastic energy; stimulation. of muscle spindles, signal sent to spinal cord - stretch of agonist muscle
Amortization - nerves meet synapse in spinal cord, signal sent to stretched muscle - time between the eccentric and concentric phases
Concentric - elastic energy release, enhanced muscle force production - shortening of agonist muscle
Plyometric training variables
Planes of motion: sagittal, frontal, transverse
Volume
Sets/repetitions: low, moderate, high
Speed of motion: slow, medium, fast, explosive
Safety: performed with supportive shoes, performed on a proper training surface: glass field, basketball court, tartan track surface, and rubber track surface, performed with proper supervisions
progressive: easy to hard, low to high amplitude, simple to complex, known to unknown, body weight to loaded, activity specific
recovery: allow at least 24 hours between plyometric training sessions: 48-72 hours for new or deconditioned clients
Plyometric training progression 1
When introducing plyometric exercises, especially to new or beginner clients, the movements should initially involve small jumps (lower amplitude) to best learn the movement pattern. When an individual lands during these exercises, they should hold the landing position (or stabilize) for 3-5 seconds. During this time, individuals should make any adjustments necessary to correct faulty postures before performing the next jump.
Exercises include: Squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, and multiplanar jump with stabilization
Plyometric training progression 2
The next progression involves jumps with more amplitude and dynamic motion. The speed of the jumps is also progressed. These exercises are performed in a repetitive fashion, spending a relatively short amount of time on the ground before repeating the drill. In other words, the client will no longer the landing position for 3-5 seconds but instead initiate another jump upon landing using a moderate (repeating) tempo.
Some examples exercises include: squat jump, tuck jump, butt kick, and power step-up
Plyometric training progression 3
The last progression includes exercises that involve explosive, powerful movements. These exercises are performed as fast and as explosively as possible. Some example exercises include: ice skaters (also known as skater jumps), single-leg power step-up, proprioceptive plyometrics, and depth jump
Speed
The ability to move the body in one intended direction as fast as possible.
Agility
The ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus quickly while maintaining postural control.
Examples of agility include:
rapidly changing running direction to avoid a tackler in American football, performing a crossover to attack the basket, rapidly changing running direction in an obstacle course
Quickness
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activies.
Examples of quickness include: hitting a baseball, returning a tennis serve, swerving to avoid a car accident.
Stride rate
The number of strides taken in a given amount of time (or distance)
Stride rate
The distance covered with each stride during the gait cycle.
Frontside mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neural pelvis.
Backside mechanics
Proper alignment of the rear leg and pelvis during sprinting, which involves ankle plantarflxion, knee extension, hip extension, and a neutral pelvis.
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
Muscular endurance
The ability to produce and maintain force production for prolonger periods of times.
Muscular hypertrophy
The enlargement of skeletal muscle fibers.
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Power
Force x velocity or work / time
Rate of force production
Ability of muscles to exert maximal effort output in a minimal amount of time.
Suggested repetitions, sets, and training intensity
Stabilization and muscular endurance
Moderate to high repetitions: approx. 12-20 or higher
low to moderate sets: 1-3 sets
low to moderate training intensities: 50-70% 1RM
Muscular hypertrophy:
low to moderate repetitions: approx. 6-12 or higher
Moderate to high sets: 3-6 sets
Moderate to high training intensities: approx. 75-85% 1RM
Maximal strength: low reps: approx. 1-5
high sets: 4-6 sets
high training intensities: approx. 85-100% 1RM
Power: low to moderate reps - approx 1-10
high to moderate sets: approx 3-6
Low training intensities: approx 10% of bodyweight (when using a medicine ball) or approx. 30-45% (when using weights)
Resistance training systems
Warm-up set: 1-2 sets at a low intensity to psychologically and physiologically prepare for the resistance training exercise.
Single set: performing one set of each exercise
Multiple set: performing a multiple number of sets for each exercise
Pyramid: increasing (or decreasing) weight with each set
Superset: performing two exercising in rapid succession with minimal rest
Complex training: performing a multijoint or compound exercises, with a heavy load, immediately followed by an explosive movement (e.g. a barbell squat then a vertical jump)
Drop set: performing a set to failure, then removing a small percentage of the load and continuing with the set.
Giant set: performing four or more exercises in rotation with as little rest as possible between sets.
Rest pause: incorporating a slight pause between repetitions within a series of sets.
Circuit training: performing a series of exercises, one after the other, with minimal rest
Peripheral heart action: a variation of circuit training that alternates upper and lower body exercises throughout the set.
Split routine: a resistance training routine that trains different body parts on separate days.
Vertical loading: a form of training in which strength training exercises are performed in rapid succession, starting with the upper body and working down to the lower body (i.e. total body -> chest - > back -> shoulders -> biceps -> triceps -> legs)
Horizontal loading: performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Spotting checklist
The following checklist should be used by the fitness professional during spotting exercises:
- the spotter should regulate the number of total repetitions performed by the client prior to the beginning of each set.
- the spotter should stand and maintain a stable, wide-stance body position to increase maximal safety of the corresponding exercise.
- an experienced spotter delivers adequate and ample support for the client to successfully execute the lift, especially when lifting through. the sticking pont.
- the Certified personal trainer is encourage to spot at the client’s wrists instead of the elbows when using dumbbells (i.e. in a dumbbell shoulder press). Spotting at the wrists provides better support for the lifter and eliminates that elbows collapsing inward.
- During the barbell squat exercise, the spotter should be positioned behind the lifter and place their upper arms underneath the lifter’s armpits. This provides maximum spotting security between the spotter and the lifter.
- The Certified Personal Trainer is encouraged to use an additional spotter for exercises when the load surpasses what a single spotter can successfully manage on their own. For example, two spotters will stand on opposite sides of the barbell during a heavy barbell back squat exercise. When and if needed, the spotters will assist the client in accomplishing the movements by lifting the endds of the barbell
Stabilization-focused exercises
This form of resistance training should provide greater demands on core stability and proprioception by progressing from bilateral to unilateral movements, using slow repetition tempos, and high repetition schemes. For example, the standing cable row can be progresses from two-arm movements to alternating-arm movements to one-arm movements, providing greater variety in one exercise.
Exercises can also be progressed in this category by decreasing one’s base of support. For example, the same cable row sequence (two-arm, alternating-arm, one-arm) can be advanced to a single-leg stance to further challenge the client’s posture, balance, and joint stability.
Strength-focused exercises
These exercises focus on the adaptations of strength and muscular hypertrophy and typically require heavier loads than stabilization-focused resistance exercises. The goal is to increase the amount of stress placed on the body for increased muscle size and strength. This period of training is a necessary progression from stabilization for anyone who desires to increase muscle size, muscle strength, and bone mineral density. Common exercises in this category include squat, Romanian deadlifts, bench presses, and other common weightlifting exercises.
Power-focused exercises
The last progression on the adaption of muscular power. Power-focused resistance exercises are designed to increase the rate of force production (or speed of muscle contraction). This form of training uses the adaptions of stabilization and strength acquired previously and applies them with more realistic speeds and forces that the body will encounter in everyday life and in sports. Examples of power-focuses resistance exercise include explosive movements, such as medicine ball throws and explosive plyometrics.
Phase 1 resistance training protocols
Sets: 1-3
Reps: 12-20
Tempo: Slow
Rest: 0-90 secs
Intensity: 12-20 RM
Phase 2 resistance training protocols
Sets: 2-4
Reps: 8-12 (strength)
8-12 (stability)
Tempo: moderate and slow
Rest: 0-60 secs after each superset
Intensity: 8-12 RM
Phase 2 example superset sets
Strength focused: bench press
Stability focused: push up
strength focused: machine chest press
stability focused: single-leg cable press
Strength-focused: machine lat pulldown
stability-focused: standing lat pulldown
Strength focused: machine cable row
stability-focused: standing cable row
Strength-focused: machine shoulder press
stability focused: standing bottoms-up kettlebell press
strength-focused: seated dumbbell shoulder press
stability focused: single-leg dumbbell shoulder press
strength-focused: barbell squat
stability-focused: single-leg squat
strength-focused: romanian deadlift
stability-focused: single leg romanian deadlift
Strength-focused: machine calf raise
stability-focused: single-leg calf raise
Phase 3 resistance training protocols
Sets: 3-6
Reps: 6-12
Tempo: Moderate
Rest: 0-3 minutes
Intensity: N/A
Notes: 12-20 reps is allowed if additional muscular endurance is desired.
Phase 5 resistance training protocols
Sets: 4-6
Reps: 1-5
Tempo: Explosive
Rest: 0-3 minutes
Intensity: 1-5RM
Phase 5 example supersets sets
Strength focused exercise: bench press
power-focused: medicine ball chest pass
strength focused: machine chest press
power focused: plyometric push-up
strength focused: machine lat pulldown
power-focused: medicine ball soccer throw
strength-focused: machine cable row
power-focused: medicine ball pullover throw
strength-focused: machine shoulder press
power-focused: front medicine ball oblique throw
strength focused: seated dumbbell shoulder press
power-focused: overhead medicine ball throw
strength-focused: barbell squat
power-focused: squat jump
strength-focused: romanian deadlift
power-focused: tuck jump
Pros and cons of strength machines
Pros:
May be less intimidating for certain clients
Cam emphasize certain muscle groups for rehabilitation or bodybuilding purposes
Various intensities (load) provided in one weight stack
Does not require a spotter
Provides extra support for clients with special needs
Keeps the client in a fixed plane of motion, which may limit excessive ranges of motion
Cons:
many machines do not allow the user to perform total-body exercises
Moves primarily in one plane of motion
Does little to provide challenge to the core stability system
May not be ideal for improving athletic performance
Machines do not fit all body types (short, tall, or obese clients may have a hard time adjusting the machine)
Expensive in comparison to other strength-training modalities
Pros and cons of free weights
Pros
Can be used to emphasize certain muscle groups or target multiple muscle groups
Can improve athletic performance
Can challenge the core stabilization system
May improve dynamic joint stabilization and proprioception
Allows individuals to move in multiple planes of motion
Cons
May require a spotter
May be too difficult for beginning clients to perform until exercise technique is mastered
Required multiple dumbbells or barbells to change intensity (load)
Potentially more dangerous
Intimidating for certain individuals
Exercise considerations for youth clients
Progression for the youth population should be based on postural control and not on the amount of weight that can be used
Make exercising fun
Exercise considerations for older adults
Progression should be slow, well-monitored, and based on postural control.
Exercises should be progressed if possible, toward free sitting (no support) or standing.
Make sure the client is breathing in a normal manner and avoids holding their breath as in a Valsalva maneuver.
If the client cannot tolerate self-myofascial techniques or static stretches, they can opt for slow and controlled active and dynamic stretches.
Exercise considerations for overweight or obese clients
Make sure your client is comfortable - be aware of positions and locations in the facility your client is in.
Exercises should be performed in a standing or seated position.
Clients may have other chronic diseases; in such cases, a medical release should be obtained from the individual’s physician.
Resistance exercises performed in a circuit training manner, with higher repetitions, such as 20, may be used if tolerated by the individual.
Exercise considerations for diabetic clients
Make sure client had appropriate footwear, and have client or physician check feet for blisters or abnormal wear patterns.
Advise client or class participant to keep a snack (quick source of carbohydrate) available during exercise. to avoid sudden hypoglycemia.
Avoid excessive plyometric training, and higher-intensity training is not recommended for clients with diabetes.
Self-myofascial techniques may be contraindicated; a physician’s approval is recommended.
Exercise considerations for hypertensive clients
Avoid heavy lifting and Valsalva maneuvers - make sure client breathes normally.
Do not let client overgrip weights or clench fists when training.
Modify tempo to avoid extended isometric and concentric muscle actions.
Perform exercises in a standing or seated position.
Allow client to stand up slowly to avoid possible dizziness.
Progress client slowly.
Use circuit or peripheral heart action system (PHA) weight training as an option, with appropriate rest intervals. Tempo should not exercise 1 second for isometric and concentric portions of the lift.
Exercise considerations for clients with coronary heart disease
Be aware that clients may have other diseases to consider as well, such as diabetes, hypertension, peripheral vascular disease, or obesity.
Modify tempo or pace to avoid extended isometric and concentric muscle actions.
Avoid heavy lifting and Valsalva maneuvers - make sure client breathes normally.
Do not let client overgrip weights or clench fists when training.
Perform exercises in a standing or seated position.
Progress exercise slowly.
Use circuit or peripheral heart action system (PHA) weight training as an option, with appropriate rest intervals. Tempo should not exceed 1 second for isometric and concentric portions of the lift.
Exercise considerations for clients with osteoporosis
Progression should be slow, well monitored, and based. on postural control.
Exercises should be progressed, if possible, toward free sitting (no support) or standing.
Focus exercises on hips, thighs, back, and arms.
Avoid excessive spinal loading on squat and leg press exercises.
Make sure the client is breathing in normal manner and avoids holding their breath, as in a Valsalva maneuver.
Exercise considerations for arthritic clients
Avoid heavy lifting and high repetitions. However, high repetitions with low load may be appropriate.
Stay in pain-free ranges of motion.
Start out with only 5 minutes of exercise, if needed, and progressively increase depending on severity of conditions.
May use a circuit or peripheral heart action training system.
Exercise consideration for clients with cancer
Avoid heavy lifting in initial stages of training.
Allow for adequate rest intervals, and progress client slowly.
There may be a need to start with only 5 minutes of exercise and progressively increase, depending on the severity of conditions and fatigue.
May use a circuit or peripheral heart action training system.
Exercise considerations. for pregnant clients
Avoid exercises in a prone (on stomach) or supine (on back) position after 12 weeks of pregnancy.
Avoid self-myofascial techniques on varicose veins and areas of swelling.
Plyometric training is not advised in the second and third trimesters.
Moderate-to-high-intensity resistance exercise may be used in the first trimester if the client is accustomed to exercise; however, in the second and third trimesters, lower-intensity exercise programs are advised.
Exercise considerations for clients with lung disease
Upper-body exercises cause increased dyspnea and must be monitored.
Allow for sufficient rest between exercises.
Peripheral heart action training system is recommended.
