Test #1 Flashcards
1
Q
Muscle/Cue
A
Abdominals
2
Q
Muscle/Cue
A
All Glutes & Piriformis
- Start in a seated position, feet flat on the floor, sitting tall with a neutral spine
- Place ankle of one foot on opposite knee
- For support, place one hand on knee, and one hand on ankle
- Gently and slowly hinge at the hips and lean forward, bringing chest toward bent leg
- Hold for 10-30 seconds
- Repeat on other leg
3
Q
Muscle/Cue
A
Hip Flexors
- Stand hip width apart, standing tall
- Bring one foot all the way back so you are in a lunge with your back leg straight.
- Press back leg into back pinky toe to deepen stretch
- You can keep hands on waist or raise them above head
- Sink into the stretch
4
Q
Definition: Valsalva Maneuver
A
temporarily holding your breath during the repetition
5
Q
Muscle Glycogen Breakdown: ↑ or ↓
A
Increase
6
Q
Factors of Adaptation
ACRONYM
Gary Takes Icky Pills Of No Purpose
A
- Genetics
- Training Status
- Injury History
- Psychological makeup
- Occupation
- Nutritional
- Program
7
Q
As your body temperature rises, what happens to your blood vessels and the blood they carry?
A
Your blood vessels open up, allowing blood to flow more easily, and decreases strain on your heart. As the blood temperature rises, it can hold on to less oxygen, releasing it for use by your muscles.
8
Q
Why would you recommend the elliptical to a client?
A
- It is a great way to warm up the muscles
- It is low impact
- Mimics a walking or running motion
- Recovering from an injury
9
Q
Muscle/Cue
A
Lower Back, Quadratus Lumborum
10
Q
RT Principles: Specificity
What should training adaptations be specific to?
Acronym
All Velociraptors Rip Mammals Every Meaty Intestines
A
- Muscle actions involved
- Velocity of movement & rate of force development
- ROM (RT is most effective when reps go through full ROM)
- Muscle groups trained
- Energy Metabolism
- Movement Pattern
- Intensity or Volume of training
11
Q
Muscles: Upright Bike
A
Glutes, Hamstrings, & Quads
12
Q
For overhead chest fly with dumbbells, should you spot their elbows or their forearms?
A
Forearms
13
Q
Disadvantages: Rower
A
- Improper technique will not engage the correct muscles
- Low back pain
- Beginners will overcompensate with upper body
14
Q
Muscles: Step Mill
A
Quads, Hams, Calves & Glutes
15
Q
Benefits of Dynamic stretching?
A
- Prepares your body for exercise or sport
- Increases blood flow
- Activates central nervous system
- Prevents injury
- Enhance strength, power & ROM
- Increases performance
16
Q
When would you use a weight belt?
A
for ground-based, structural exercises that involve lifting maximal or near-maximal loads
17
Q
Benefits of Static Stretching?
A
- Improves ROM
- Maintains mobility in joints
18
Q
Muscle/Cue
A
Pecs major, biceps, anterior deltoid
*pecs minor if place arms higher
19
Q
Cuing: Step Mill
A
- Use foot pedals to get on (some steps start moving right away)
- Holding the handrails, climb up to the top
- Press quickstart
- Raise “steps per minute” to desired level
- Client should not be leaning forward, stand tall
- Try and land flat on feet (toes will work mainly calves)
- Hips should be aligned, not rotating
- Eventually client can let go of hand rails
20
Q
Definition: RM
A
most weight lifted for a specified number of repetitions
21
Q
The client has been participating in an RT program for 1 year @ medium - high intensity, with no power exercises.
Beginner, Intermediate, or Advanced?
A
Intermediate
22
Q
Definition: Warm-up
A
an activity that raises the total body temperature, as well as temperature of the muscles, to prepare the body for vigorous exercise
23
Q
Muscle/Cue
A
Rhomboids
24
Q
Benefits of a warm-up? (↑ in body temperature)
A
↑ in blood flow to muscles
↑ in the sensitivity of nerve receptors
↑ in the disassociation of oxygen from hemoglobin and myoglobin
↑ in the speed of nerve impulse transmissions
Reduction in muscle viscosity (↑ ROM)
Lowering of the energy rates of metabolic chemical reactions
25
FITT: Time
How long their sessions will be, and how long you will train them for
26
Joint Viscosity: ↑ or ↓
Decrease
27
Release of Oxygen from blood: ↑ or ↓
Increase
28
Speed of metabolic reactions: ↑ or ↓
Increase
29
What are the 4 grip widths?
- close
- hip width
- shoulder width
- wide
30
Muscles: Elliptical
Glutes, Calves, Shoulders, Biceps & Triceps
31
Definition: Passive Warm-up
Involve such methods as hot showers, heating pads, or a massage. This method can have a positive effect, and doesn't pre-fatigue the client, but is generally not practical in most cases.
32
What parts of the body make up the "Five Point Body Contact Position" for prone positions?
- chin (or one cheek)
- chest and stomach
- hips and front of the thighs
- right hand
- left hand
33
When designing a resistance training program what principle must you consider?
**FITT Principle**
1. Frequency
2. Intensity
3. Time
4. Type
34
What are the 4 principles of Resistance Training programs?
1. **Specificity** - training a client in a specific way to produce a targeted change or result
2. **Overload** - a training stress or intensity that is greater than what a client is used to.
3. **Variation** - the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval, and speed of movement.
4. **Progression** - the training stress or intensity must be altered to continue to induce positive adaptations
35
Muscle/Cue
Lats
36
Oxygen Consumption: ↑ or ↓
Increase
37
What are the 10 steps of designing an RT program?
1. Initial Consultation & Fitness Evaluation
2. Determination of training frequency
3. Exercise selection
4. Exercise order
5. Training Load: Resistance & Repetitions
6. Training Volume: Repetitions & Sets
7. Rest periods
8. Training Variations
9. Sequencing the training plan
10. Progression
38
Muscle/Cue
Forearm Extensor
39
Why would you NOT recommend the pigeon pose?
1. Client has knee issues
2. Client has mobility issues
3. More advanced, not for beginners
4. Hip problems
40
Benefits of holding onto the handrails on the elliptical?
1. You can monitor your heart rate
2. You can work your upper body muscles
3. Balance
41
How long should a warm-up be?
5-15 minutes
42
Muscle/Cue
Forearm Flexor
43
Muscle/Cue
Triceps
44
What 4 types of exercises should be spotted?
- overhead (eg. standing shoulder press)
- over the face (eg. bench press, skull crushers)
- with a bar on the upper back and shoulders (eg. back squat)
- with a bar on the front of the shoulders or clavicles (eg. front squat)
45
When should you exhale?
At the sticking point; during the concentric movement
46
When should you stretch?
After a warm-up or after your workout
47
Muscle/Cue
Adductors
48
When is Static Stretching recommended?
After workout
49
Free Weights: Pros & Cons
1. Increase Neuromuscular Coordination
2. Allow full ROM
3. May require a spotter
50
The client does NOT currently participate in a RT program.
## Footnote
**Beginner, Intermediate, or Advanced?**
Beginner
51
Definition: Liftoff
moving the bar, dumbbells, or machine handles into the starting position
52
Muscle/Cue
**Abdominals**
1. Lie face down on the mat with your feet together and your hands palm down on the mat next to your ribcage, under shoulders
2. Slowly press through your hands, lifting your chest as you arch up and back
3. Pull shoulders down and away from your ears
4. Hold for 10-30 seconds
53
Definition: Variation
Alterations in one or more program variables over time to keep stimulus optimal
54
Definition: 1RM
greatest amount of weight that can be lifted with proper technique for only one repetition
55
Mental Preparedness: ↑ or ↓
Increase
56
True or False: The position of the body joint primarily involved in the exercise should be in alignment with the machine’s axis of rotation.
True
57
Muscle/Cue
**All Glutes & Piriformis**
1. Lie on your back with knees bent, feet flat on the floor
2. Lift one leg, and place the ankle of one foot on the other knee
3. Clasp hands behind knee of lower leg and pull towards the torso
4. Hold for 10-30 seconds, and return to starting position
5. Repeat the same with the other leg
58
Who is least likely to be injured of the following: Least Flexible, Moderately Flexible, Most Flexible
Moderately Flexible
59
Disadvantages: Step Mill
1. Can't adjust step height
2. Not recommended for people who are deconditioned
3. Difficult, more advanced
60
Muscles: Treadmill
Tibialis Anterior, Calves, Hamstrings, Quads & Glutes
61
Definition: Dynamic Stretching
Stretching while in motion
62
Muscle/Cue
Hip Flexors & Quads
Same as Kneeling stretch, but against a wall
63
How could you make the figure 4 stretch dynamic?
Walking, holding alternating legs.
64
The client has been participating in an RT program for 8-10 months.
## Footnote
**Beginner, Intermediate, or Advanced?**
Intermediate
65
FITT: Type
What types of exercise are selected
66
What will develop overtime as an adaptation repetetively grooving a specific movement pattern?
Neuromuscular adaptation
67
If a client wants to improve power and strength, should they work on power and strength every session?
No. Focusing on power some sessions, and on strength on others has shown to be beneficial.
68
Benefits: Rower
1. Non weight bearing
2. Works your upper and lower body
3. No local fatigue (other muscles will pick up the slack)
69
True or False: The Five Point Body Contact Position applies to all exercises.
False
70
What 3 things does training status reflect?
1. Fitness Level
2. Training Experience
3. Genetic Endowment
71
Definition: Static Stretching
Stretching without motion
72
Cuing: Treadmill
1. Establish any contraindications (knee/shin problems)
2. Hold onto railings & straddle outside of the belt
3. Attach safety clip to client
4. Hit quick start. (as they are walking, explain other program options)
5. Inform them that if they hold the metal handles, their HR will be monitored, but it is an unnatural way to walk
6. Build speed slowly
7. Increase speed to 2mph (Explain stats: calories, distance, time elapsed, incline, speed)
8. Increase to 2-4mph for walking
9. Warm-up (about 10 mins)
10. Increase to 5-7mph for running
11. Incline of 1% to mimic outside running. 0.5% for non-runners.
73
Nerve Conduction Velocity & Neural Activation: ↑ or ↓
Increase
74
Valsalva Maneuver: Possible Risks
An increase in blood pressure to high levels:
- dizziness
- rapid onset fatigue
- blood vessel rupture
- disorientation
- blackouts
75
Muscle/Cue
**Hip Flexors (Illiacus & Psoas)**
1. Start on knees, sitting tall
2. Bring one leg out in front with the knee above the ankle, and the down leg, the knee should be under the hip
3. Lean forward, knee should not go over ankle. You can bring front leg out further to deepen the stretch.
4. Advanced clients can grab back leg, and pull towards body
76
Blood Flow: ↑ or ↓
Increase
77
Where should the foot strap sit on your foot for the rower?
Just above toes, with your heel at the bottom.
78
Why would you recommend a recumbent bike as opposed to an upright bike?
1. Easier to get on
2. Provides back support
3. For clients who have mobility issues or are older
4. Pregnant or overweight
79
Benefits of Recumbent Bike?
- easier to get on
- easier to pump blood through body because reclined
- easy on the back
- good for pregnant women
- good for elderly
80
How many sports related injuries occur every year?
More than 10 million
81
Muscle/Cue
Medial Deltoid
82
What are the average strokes per minute on the rower? Advanced?
20-25 Average
25-35 Advanced
83
Valsalva Maneuver: Option #1 (Steps and Verbal Directions)
1. Inhale during the eccentric phase until just before starting the concentric phase.
2. Hold the breath through the sticking point
3. Exhale
"Take a breath in during the easiest part of the exercise; hold your breath until the hardest part of the exercise is completed, and then exhale."
84
Muscle/Cue
**Pecs, Anterior Deltoid**, biceps
85
Which bike is more like cycling outside? Spin/Watt or Upright?
Spin/Watt
86
Although slow and controlled is usually the best way to perform an exercise, when are quick movements beneficial?
In power exercises
87
What should be discussed during the Initial Consultation?
*ACRONYM*
****_G_**et **_E_**veryone **_H_**ealthy **_M_**edicine**
1. Goals
2. Exercise Experience
3. Current Health Status
4. Medical History
88
What is the only bike that evenly distributes weight for each foot?
Spin/Watt Bike
89
How long should you hold a static stretch?
10-30s for 2-4 reps
90
What are the 4 different ways to hold a weight, and their varying grips? Give an example of when you might use them.
- Pronated (Overhand) [eg. overhead press]
- Supinated (Underhand) [eg. bicep curl]
- Neutral (Palms in, Knuckles to side) [eg. hammer curl]
- Alternated (One over, one under) [eg. spotting bench press]
\*these can be performed with either closed grip, open/false grip, or hook grip
91
Valsalva Maneuver: Option #2 (Steps and Verbal Directions)
1. Inhale prior to beginning a repetition
2. Hold the breath through the sticking point of the concentric phase
3. Exhale
"Take a breath in before starting a repetition; hold your breath until the hardest part of the exercise is completed, and then exhale."
92
Benefits: Step Mill
1. Less stress on knee
2. Regular stairs are 3-4x body weight, step mill is less
93
What is the recommended speed range on a bicycle?
60-100RPM
94
Cuing: Elliptical
1. Use the static (lower) handles to get on
2. Feet flat, push forward and down
3. Once the client gets a rythym, press quick start (if you enter weight, you get a more accurate calorie burn)
4. Inform client to move hands to HR handles for an upper body workout as well
5. Increase level
6. Do not shift forward (knees should not pass toes)
7. Inform client to go in reverse to target the muscles differently
8. Inform client this works glutes, calves, shoulders, biceps and triceps.
95
Definition: General Warm-up
involves basic activities that require movement of the major muscle groups (jogging, cycling, jumping rope)
96
The client has been participating in an RT program for over 2 years @ very high intensity with mostly power moves.
## Footnote
**Beginner, Intermediate, or Advanced?**
Advanced
97
What is RPM on a bike?
Revolutions Per Minute
98
What are the general guidelines for session frequency: novice, intermediate & advanced?
Novice - 2-3
Intermediate - 3 (total body), 4 (split)
Advanced - 4-6\*
99
Machines: Pros and Cons
1. Increase neuromuscular coordination
2. No spotter required
3. ROM is limited
4. Weight limited
5. Not for all body types
100
Muscle/Cue
Tensor Fascia Latae
101
Definition: Sticking Point
the most difficult part of the exercise; the most strenuous movement of a repetition occurring soon after the transition from eccentric to concentric phase of the movement
102
Muscle/Cue
Posterior Deltoid
103
How can you adjust tension on a spin/watt bike?
1-10 on side
Additional knob 1-7 more tension
104
How many hours should you wait between training the same muscle group?
24-72
105
Muscle/Cue
**All Glutes, Piriformis** & Hip Flexors
1. Begin on all fours
2. Extend one leg back, lifting off the ground and inhaling
3. Bring same leg back onto the knee, but all the way forward (toes pointed, not flexed)
4. Slide back leg back as far as you can go (toes pointed, not flexed)
5. Press up on fingertips, sitting tall
6. Slowly walk front foot towards opposite side of mat, so that it is laying on it's side
7. Come onto your palms, and focus attention on front hip, externally rotating to deepen the stretch
106
Muscle/Cue
Lats
107
The client has been participating in an RT program for 1 - 1 1/2 years @ high intensity, with some power moves.
## Footnote
**Beginner, Intermediate, or Advanced?**
Advanced
108
What parts of the body make up the "Five Point Body Contact Position" for supine positions?
- back of the head
- upper back and rear shoulders
- lower back and buttocks
- right foot
- left foot
109
How many columns in one row does a client need to answer yes to be considered that fitness level?
3-5
\*does not apply to all clients
110
Muscle/Cue
**Pecs**, Anterior Deltoids
\*biceps if you pull fingers apart without letting go
111
Definition: Specific Warm-up
includes movements that are an actual part of the activity
112
What are the 2 types of stretching?
Dynamic & Static
113
Which is preferred? Passive, General or Specific Warm-up?
Specific
114
Heart Rate & Cardiac Output: ↑ or ↓
Increase
115
What are the 3 stages of Training?
1. Initial Conditioning Stage (1-6 Weeks)
2. Improvement Stage (4-8 Months)
3. Maintenence Stage
116
Muscle & Core Temperature: ↑ or ↓
Increase
117
Muscle/Cue
**Adductors**
1. Get down on the floor/mat
2. Bring both feet together so their soles are touching eachother
3. Sit down into your hips, sitting tall, neutral spine
4. Bring your feet as close to your butt as possible
5. Drive knees towards floor (you can use your elbows to help push)
6. Hold for 10-30 seconds
118
The client has been participating in an RT program for 4-6 months.
## Footnote
**Beginner, Intermediate, or Advanced?**
Beginner
119
Cuing: Rower
1. Sit tall on seat, feet strapped in
2. Hold bar
3. Use legs to push until there is a slight bend, then pull bar towards abdomen
4. Release bar away from abdomen, then start to bend knees and slide back to starting position
5. Repeat
120
Muscle/Cue
**Pecs**, anterior deltoid
121
The client has been participating in an RT program for less than 2 months.
## Footnote
**Beginner, Intermediate, or Advanced?**
Beginner
122
Muscle/Cue
Adductors
1. Standing tall, chest open, neutral spine
2. Feet pointing forward, sweep one leg out to side so you are standing wider than hip width apart. Go as wide as feels comfortable.
3. Slowly bend one knee and lean to that side so that you are in a side lunge position (other leg is straight)
4. Hold for 10-30 seconds
5. Repeat on other side
123
What are the 2 types of Active Warm-ups?
General & Specific
124
FITT: Frequency
How often they will train.
125
Cuing: Upright Bike
1. Adjust Seat & Handles (appx. hip height - leg should have slight bend at bottom of revolution, slight hip hinge)
2. Start pedaling, hit quickstart
3. Inform client of HR handles
4. Increase level/tension (should be at 60-100RPM) [if past 100, not using muscles]
5. On toes, you are working mostly quads
6. Flat feet, you work hamstrings and glutes as well.
126
Muscle/Cue
Lower Back, Erector Spinae
127
Where should the handles generally be on a bike?
In line with the seat.
\*advanced can go lower
128
True or False? Holding a static stretch for more than 30s significantly increases your ROM.
False.
129
What is the most common grip width?
shoulder width
130
Muscle/Cue
Adductors
131
FITT: Intensity
Reps, Sets, Rest, & Load
