PT 2 Flashcards
Blanket License
a certificate or document granting permission that varies and applies to a number of situations
Rider
A special addition to typical policy provisions
Ideal aquatic exercise temperature
83 - 90 degrees
Matching Transition
where one exercise ends, another starts
ex - barbell front squat followed by an overhead press
Mending Transition
stringing two exercises/movements together
ex - incorporating thrusters (squat and overhead press)
Patching Transition
performing additional movement between two exercises or movements for seamless transition
ex - burpees
Effects of beta blockers on heart rate
decrease resting HR
decrease exercising HR
decrease maximal HR
Pieces of incorporated equipment
Limit pieces to 1 - 2 pieces to prevent clutter and insufficient space to workout - prevents intimidation
<100bpm
background music or slower, mind-body classes
100 - 122 bpm
beginner step classes, Low end of low impact aerobics
122 - 129 bpm
group strength classes, advanced step classes, aquatics, some dance based classes
130 - 160 bpm
faster paced movement classes, dance classes
Replacing supine positions for pregnant women
use semirecumbent and side-lying positions
Appropriate durations for 50 min group strength classes
Warm-Up - 5 min
Conditioning - 40 min
Cool-Down - 5 min
Heat Stroke Symptoms
Hot, dry skin Bright red color skin Rapid, strong pulse Labored Breathing Elevated body core temp
Heat Exhaustion Symptoms
Weak, rapid pulse Low Blood Pressure Headache Nausea Dizziness General weakness Paleness Cold, clammy skin Profuse sweating
RPE Scale
6-20 7 - very, very light 9 - very light 11 - fairly light 13 - somewhat hard 15 - hard 17 - very hard 19 - very, very hard
Golgi Tendon organ
stretching of the Golgi tendon causes relaxation
Muscle Spindle
stretch of the muscle spindle causes contraction
Cognitive stage of learning
movements are new to the participant
errors and imperfect form are normal
Associative stage of learning
improvements in the basic fundamentals of the skills
Autonomous stage of learning
the skill becomes automatic or habitual
Lordosis
an exaggerated lumbar curve - anterior pelvic tilt
Kyphosis
excessive posteror curve in thoracic spine - hunched over
Scoliosis
spine is in an s shape
Educating Participants w/ Triple F
Form, Function, and Fit (target muscles)
Also performance benefits and health benefits
Determining Exercise Order
Multi-joint to single joint approach is best
plyometrics should occur after warm-up
Resistance exercise recommendations
Frequency: 2-3 days/week
Repetitions: 15-20
Most appropriate way to solicit feedback
quarterly surveys rather than group discussions about concerns
Recommended Macros for adults
Carbs - 45-65%
Proteins - 10-35%
Fat (unsaturated) - 20-35%
Scapular Plane
Minimizes shoulder impingement where shoulder is between sagittal and frontal
Avoid ____ for pregnant women
standing for long periods of time
Part to whole/add in teaching strategy
breaks down skills and teaches movement in isolation before integration
Avoid _____ stretching
ballistic
GFI’s should acquire _____ before using a participants information/photos
written consent
Conditions that may trigger an asthma attack
cold weather
stress
air pollution
