Program Design

Question 1

Program design includes:

Answer 1

o Types of exercises, their duration, frequency, intensity
o total time spent training
o short & long-term goals
o ways to maintain motivation

Question 2

• Arthritis is:

Answer 2

joint inflammation or damage
o Osteoarthritis and rheumatoid most common
o Objective: restore joint function
o Best accomplished by having 1-2 sessions daily, extending warm-ups and decreasing intensity and duration in times of inflammation and increased pain

Question 3

• Osteoporosis

Answer 3

a disease that makes bones and joints fragile
o Men over 80 and women over 65 may have undiagnosed osteoporosis
o Aging populations have decreased ability to regulate fluid balances in response to dehydration and thirst—be sure to educate and monitor fluid intake

Question 4

Signs of dysfunctional breathing

Answer 4

, breathing pattern is shallow; doesn’t make use of diaphragm, and can develop into a long-term bad habit

Question 5

ATP

Answer 5

adenosine triphosphate

• Typical storage and transfer unit of energy
• ATP is capable of storing large amounts of energy, but supply in each cell is limited and cell must have time to produce more to keep performing

Question 6

o 3 Bioenergetic Pathways to Produce ATP

Answer 6

1) ATP—creatine phosphate pathway (ATP-CP or Phosphagen System) is anaerobic.
2) The glycolic pathway is anaerobic
3) The oxidative pathway is aerobic; requires presence of oxygen

Question 7

What are the 3 parts of the kinetic chain?

Answer 7

muscular

articular (joints)

neural systems

Question 8

What does the kinetic chain control?

Answer 8

refers to the sensorimotor integration of these systems for motor output

the interrelated groups of body segments, connecting joints, and muscles working together to perform movements and the portion of the spine to which they connect.

o If one system doesn’t work efficiently, compensations occur in the other ones… can lead to tissue overload, decreased performance, & predictable patterns of injury

Question 9

Force couples

Answer 9

2 or more muscles on opposing sides of a joint work together to provide joint stability or create movement

Question 10

Factors to consider when designing flexibility training

Answer 10

joint structure, the condition of soft tissue around joints, & length of muscles being stretched

Question 11

• 3 Primary Resistance Goals:

Answer 11

o Hypertrophy- the increase in muscle mass or size
o Strength
o Muscle endurance

Question 12

Plyometrics:

Answer 12

• Based on using the elastic property of muscles to create a greater force
• Plyometrics is the use of a strength-shortening cycle & begins with a rapid stretching (eccentric) followed by shortening of same muscle (concentric)

Question 13

Maximal Heart Rate Formula:

Answer 13

220 – age of client = est max HR

• Lower Limit of Client’s Training HR Range:
  Est max HR x percentage (60%)
• Upper Limit of HR client should achieve:
  Est max HR x percentage (80%)

Question 14

Stroke volume:

Answer 14

Amount of blood pumped by heart with each contraction of the ventricle.

Typical SV is 75-80 mL per heartbeat & typical HR is 70-80 beats per minute

Question 15

Cardiac output—

Answer 15

amount of blood pumped per minute through arteries to all tissues of the body
CO = stroke volume x heart rate

Question 16

Exercise intensity measurement :

Answer 16

consists of the amount of oxygen consumed during
exercise and the number of calories burned.

Question 17

Heart rate reserve:

Answer 17

is the difference between the client‘s resting heart rate and their maximum heart rate.

In healthy adults, the aerobic level necessary to see improvement is between 50% and 80% of the heart rate reserve

Question 18

MET :

Answer 18

MET is a ratio of your working metabolic rate relative to your resting metabolic rate. Metabolic rate is the rate of energy expended per unit of time. It’s one way to describe the intensity of an exercise or activity.

One MET is the energy you spend sitting at rest — your resting or basal metabolic rate. So, an activity with a MET value of 4 means you’re exerting four times the energy than you would if you were sitting still.

Question 19

Measuring Caloric Use

Answer 19

(METs x 3.5 x bodyweight in kilograms)/
200 = calories used per minute

• Typical oxygen consumption is 45-80 mL or 11-23 METS
• Max testing not feasible for trainer, so subliminal testing is used

Question 20

Submaximal tests exist that can give a sense of
intensity of workouts. These include:

Answer 20

• Rockport Walk Test
• Step Test
• Field Protocols

Question 21

Rate of Perceived Exertion (RPE) scale:

Answer 21

a useful if subjective tool. The scale numbers
are usually from 6 to 20 but other numbers are
used as well. The RPE scale measures feelings
of effort, strain, discomfort and fatigue during
aerobic and resistance training.
It was developed by the Swedish psychologist
Gunner Borg and is sometimes called the Borg
Scale. Y

Question 22

Resistance exercise:

Answer 22

refers to the protocol for a single exercise or workout.

Question 23

Resistance training:

Answer 23

refers to the combination
of many consecutive sessions.

Question 24

SAID principle:

Answer 24

is Specific Adaptations to Imposed Demands. An example of SAID is increasing the number of repetitions to increase
muscle endurance

Question 25

overload principle:

Answer 25

states that as adaptation of the muscle or muscles to a stimulus are made, an increased stimulus is required for further improvement. The overload principle is the idea that each workout should place a progressively higher demand on the muscle or muscles that are targeted in order to get results

Question 26

Brzycki Formula:

Answer 26

to predict the client’s 1 rep max.

Question 27

What energy system is used in resistance training?

Answer 27

ATP=creatice posphate. It is used up quicly and needs time to replenish

Question 28

Isokinetic

Answer 28

relating to muscular action with a constant rate of movement. The more you push, the more resistance you get from the device. Popular in rehabilitation.

Question 29

the phases of periodization?

Answer 29

microphases, mesophases and macrophases. Microphases are up to seven days and one should occur at least every four weeks. Mesophases are anywhere from two weeks to a few months. Four to six mesophases should occur in a year. The more mesophases that a training period includes, the more effective the training program will be. Macrophase refers to the whole training program and usually consists of a year

Question 30

The sub-phases in mesophases:

Answer 30

preparation, competition, peaking and transition.

Question 31

Type of periodization:

Answer 31

-Traditional periodization involves varying volume and intensity in a patterned way. -Stepwise periodization is the use of increasing intensity while decreasing volume of exercise during the training -undulating periodization, volume and intensity are increased and decreased but not in a traditional pattern -Overreaching periodization consists of varying the volume or the intensity over a short period of time (one to two weeks) and then returning to the normal training program

Question 32

two forms of overtraining:

Answer 32

Sympathetic: overtraining syndrome is common in sprint-type sports and is characterized by an elevated resting heart rate. Parasympathetic overtraining: generally occurs in endurance sports. It is characterized by a decreased resting heart rate and a lowered heart rate for a given workload. It may result in hypoglycemia while exercising

Question 33

Hypoglycemia:

Answer 33

is a condition in which your blood sugar (glucose) level is lower than the standard range

Question 34

PAR-Q

Answer 34

Physical Activity Readiness Questionnaire

Question 35

How is exercise intensity measured?

Answer 35

By the amount of oxygen consumed during exercise and the number of calories burned

Question 36

Smart progression involves :

Answer 36

the progression from a lower intensity level to a higher intensity level, longer duration, and/or increased frequency of the exercise session.

Question 37

EPOC:

Answer 37

the excess post exercise oxygen consumption (EPOC). The body’s metabolism is elevated after exercise since fat burning is often greater following exercise. The higher the intensity of the exercise, the greater the magnitude of EPOC. Splitting the training sessions into intervals also enhances the effects of EPOC.

Question 38

What is the best choice of conditioning to optimize aerobic benefits?

Answer 38

interval training

Question 39

speed play:

Answer 39

there are increases in cardiovascular efforts and then an adequate recovery period follows. In terms of recovery, anaerobic conditioning is usually performed at the expense of lactic acid buildup in the muscles and blood. The length of time to recover depends on the effort to recovery ratio used in training, usually 3:1

Question 40

Health and fitness interval training:

Answer 40

is more structured than speed play. It can be performed using the aerobic and anaerobic model. The effort in this interval usually has a 1:1 effort to recovery ratio. Usually more advanced

Question 41

neuromuscular aspect of muscular strength:

Answer 41

which involves the motor units of the nerves and the muscles they innervate. Motor units are important because they allow movement and relaying of messages to the central nervous system to produce the desired movement

Question 42

Which is faster to lose, cardiovascular or muscular strength/endurance?

Answer 42

Cardio is faster to lose. Muscular strength is also easier to maintain with less frequent sessions needed.

Question 43

general adaptation syndrome:

Answer 43

describes the process your body goes through when you are exposed to any kind of stress, positive or negative. It has three stages: alarm, resistance, and exhaustion The body’s need to adapt in order to maintain proper homeostasis

Question 44

3 stages of the body in response to stress

Answer 44

1) alarm reaction, and it begins when the body is initially put under stress it must respond to, such as lifting weight or resistance training. In order to respond, the body needs more oxygen to produce more strength so that it can keep up with the demand. 2)s resistance development, when the body is quite efficient at recruiting muscle fibers needed to lift a load and distribute oxygen efficiently to the needed areas. At this time, resistance training can feel like a “breeze,” so something needs to change to prevent a loss of hypertrophy in the muscles. 3)exhaustion, which the personal trainer should strive to avoid.

Question 45

3 types of specificity:

Answer 45

mechanical, neuromuscular and metabolic

Question 46

Mechanical specificity:

Answer 46

involves the movements made to accommodate the specific load. Each muscle group, from the legs to the arms to the chest, has differing mechanical specificities.

Question 47

Neuromuscular specificity :

Answer 47

has to do with the intensity of the contraction being elicited by the specific movement. The stronger the contraction, the more motor units need to be recruited.

Question 48

metabolic specificity, :

Answer 48

which has to do with the amount of energy required to sustain each workout and how that energy is utilized. It is important to understand that most resistance training uses anaerobic respiration to obtain its metabolic needs

Question 49

Flexibility:

Answer 49

is the extent to which a joint passes through a normal range of motion comfortably

Question 50

FIDM stands for:

Answer 50

frequency, intensity, duration and mode, all of which are important factors to remember when preparing flexibility programs for clients.

Question 51

Davis’s law:

Answer 51

, which proposes that soft tissue rebuilds itself along the lines of stress. The soft tissue is rebuilt with inelastic collagen, usually inconsistent with the direction of muscle fibers. This tissue can later prevent the muscle fibers from elongating properly and results in reduced flexibility

Question 52

arthokinetic dysfunction:

Answer 52

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

Question 53

Osteoarthritis damages the:

Answer 53

cartilage of bones overtime,

Question 54

rheumatoid arthritis:

Answer 54

while the immune system tears down joint surfaces

Question 55

Balance is affected by three major principles:

Answer 55

center of gravity, base support, and the relationship between center of gravity and base support

Question 56

static balance:

Answer 56

It is the ability to maintain central balance, or equilibrium, while balancing on one foot. Static balance is essential for activities that require prolonged periods of static positioning

Question 57

peripheral balance:

Answer 57

The ability to balance and reach away from the center of gravity is called peripheral balance. This is usually accomplished with reaching some part of the body, such as the arms, legs or torso, while maintaining equilibrium.

Question 58

dynamic balance

Answer 58

dynamic balance is the ability to maintain balance while in motion. While in motion, the body gains feedback through visual stimuli, kinesthetic awareness and changes made by the nervous system. Even standing still is an exercise in dynamic balance since the body is constantly swaying to all sides and balance is maintained through alternate contraction and relaxation of the leg muscles.

Question 59

3 levels of balance training

Answer 59

stability > strength > power

Question 60

romberg test:

Answer 60

a client stands with the feet together and eyes closed. The loss of balance is then checked. For a more difficult test, a client conducts this test while standing on only one leg, which is referred to as a stork stand

Question 61

functional reach test

Answer 61

a client rests one fist on a wall while leaning as far forward Patients can balance on one foot on a wobble board to enhance dynamic ankle stability for training or ankle sprain rehabilitationas possible. The client then moves the fist along the wall as far as possible without taking a step or off-balancing, and the distance that the fist moved is measured. A movement of less than six inches means that there is a lack of balance and thus a higher risk of falling

Question 62

two major types of muscular coordination:

Answer 62

intramuscular coordination and intermuscular coordination.

Question 63

Intramuscular coordination:

Answer 63

intramuscular refers to how muscles work together within the body with the nervous system

Question 64

Intermuscular coordination:

Answer 64

is the ability of the neuromuscular system to allow muscles to work together. Muscles of the core-movement system (e.g., hamstrings, adductors) must work synergistically with the stabilization system to ensure optimal coordination.

Question 65

Proprioception is:

Answer 65

the ability to transmit position sense, interpret sensory information and respond to it, all in order to execute conscious or unconscious movement.

Question 66

cutaneous receptors:

Answer 66

Receptors within the skin are known as cutaneous receptors and are either considered fast-adapting receptors or slowadapting receptors. - Fast-adapting receptors are responsible for vibration sense and sudden changes in speed and movement. -Slow-adapting receptors are responsible for sensory perceptions like skin stretching as well as joint and limb position.

Question 67

The major receptors of the muscles are:

Answer 67

golgi tendons and muscle spindles.used to detect tension within the muscles. These receptors respond to muscle contraction, which can then result in muscle relaxation. Muscle spindles respond to the stretch of a muscle and then act to contract it

Question 68

pronation

Answer 68

downward movement

Question 69

supination

Answer 69

upward movement

Question 70

MMT

Answer 70

Manual Muscle Test - which is used to determine the capability of muscles or groups of muscles to provide support and movement

Question 71

3 modes of muscle strength:

Answer 71

isometric, isokinetic and isotonic mode

Question 72

Isometric muscle mode:

Answer 72

Contraction against a fixed, immovable object

Question 73

isokinetic:

Answer 73

exercising with a constant resistance and a fixed speed. It can also be simply defined as “constant speed”. Isokinetic techniques test joint movement rather than a specific muscle group

Question 74

isotonic:

Answer 74

are carried out against a constant or even variable force to lengthen or shorten muscles through a specific range of motion.

Question 75

sensorimotor system

Answer 75

The combination of the sensory and motor system

Question 76

two major categories of proprioceptors are :

Answer 76

-muscle cells, which are located in the belly of the muscle, and the tendon cells, which are located in the area where muscle fibers attach to tendon tissue. -Muscle cells relay information directly to the spinal cord from muscle fibers. -Tendon cells monitor the amount of tension in muscle cells that builds during stretching and contracting

Question 77

3 levels of motor control:

Answer 77

1)a fast, reflex response at the spinal cord level, necessary for protective reflexive joint stabilization and the prevention of injuries in the skeletal system. 2) involves the lower parts of the brain (e.g., brain stem). This part of the brain processes higher commands and is involved in the timing of motor activities, learning of planned movement and control of prolonged and repetitive movements. 3) processing at the cerebral level controls voluntary motion.

Question 78

3 Groups of propioceptors:

Answer 78

1) ligament, joint and skin proprioceptors; 2) neck and inner ear proprioceptors; 3)muscle proprioceptors