Test Subjects Flashcards
What muscle should you focus on training when you’ve encountered scapular winging?
Serratus anterior
Tennis elbow
The lateral epicondyle of the humorous. Tennis elbow is a common name for lateral epicondylitis or inflammation of the wrist extensor tendons at their origin on the lateral epicondyles of the humorous.
Autonomous stage of learning
Clients are performing motor skills effectively and naturally and the personal trainer is doing less teaching and more monitoring
Associative stage of learning
Clients begin to master the basics and are ready for more specific feedback that will help them refine the motor skill
Cognitive stage of learning
Clients are trying to understand the new skill. Personal trainers explain the up coming skill
Client has posterior pelvic tilt and a decreased anterior curvature of the lower back. What muscles should be the primary focus on the client’s flexibility program?
Rectus abdominis and hamstrings
During a bend and lift screen you notice the clients needs moving inward. Based on this assessment, which muscles are most likely weak?
Gluteus medias and Maximus
Exaggerated posterior curve in thoracic spine and forward, rounded shoulders, with the backs of hands facing forward. What sets of muscles should be the primary focus of a flexibility program?
Shoulder adductors and Serratus anterior (scapular abductors)
Calculate goal weight for a client
Client has 25% and weighs 220 wants to be 15%
DBW=LBW / (1- DBF%)
Step 1 100% - fat % = lean body % 100%-25% = 75% Step 2 body weight x lean body % 220x.75 = 165 Step 3 100%- desired fat % = desired lean % 100%-15% = 85% Step 4 : LBW / desired lean % = DBW 165 / .85 = 194
Muscles involved with sciatica
Piriformis
Appropriate exercise program for people over 50 to begin
High repetitions and low weight
How many grams of protein should a strength and endurance trained athlete consume per day?
1.2-1.7 g/kg body weight
What would indicate tightness in the infraspinatus and Teres minor?
Limited range of motion during internal shoulder rotation
What percentage of daily calories should total fat intake range be?
20-35%
What is the limit of saturated fat percentage and daily intake?
10%
How many calories in a pound of body fat
3,500
If I lost 10 pounds over 60 days what is my daily average caloric deficit?
10 lb * 3,500 = 35,000 calorie deficit
35,000/60 days = 583
Supersets
Alternating exercises for opposing muscle groups with little rest between sets.
Four sets of leg extensions alternated with four sets of leg curls, moving quickly between the late extension machine and a leg curl machine.
Compound sets
Exercises performed two or more exercises for the same muscles in rapid succession.
For example, they may alternate three sets of tricep press down and three sets of bench dips to push the triceps to a high level of fatigue and muscle pump
Breakdown training
Requires the exerciser to train to muscle fatigue, then immediately reduce the resistance by 10 to 20% and perform as many additional repetitions as possible (typically 3 to 5 reps) to attain a deeper level of muscle fatigue.
Assisted training
Requires the exerciser to train to muscle fatigue, then received manual assistance from a trainer on the lifting phase for 3 to 5 post the two repetitions. The exerciser does not receive assistance on the lowering phase.
Corrective feedback
Provide reinforcement for what was done well
Correct errors
Motivate client to continue practicing and improving
How much time should elite endurance athletes spend training in each heart rate zone?
Zone one = 70 to 80%
Zone two = less than 10%
Zone 3 = 10-20%
risk factor for blood pressure
Adds 1 point
Systolic >140
Diastolic >90
Or currently on anti hypertension meds
Risk factor for age
Adds 1 point
Men >45
Women >55
Risk factor for family history
Myocardial infarction, coronary revascularization, or sudden death before 55 in father and 65 in mother
Open ended question
Stay away from yes or no
Undulating periodization program
Macrocycle= program timeframe
Mesocycle = specific training goals
Micro cycle= Progressive training segments for each meso cycle
Jackson and pollock 3 site skinfold equation
Triceps, thigh, supra ilium
Guidelines for program designed to increase muscular strength
Sets of 4 to 6 reps at 80 to 90% of one rep max with 2 to 5 minute rest intervals
What are the recommendations for percentage of calories consumed from carbohydrates proteins and fat for active adults. Institute of medicine 2005 dietary reference intakes
45-65% carbs
10-35% proteins
20-35% fat
Head forward from looking at a computer
Tight cervical spine extensors
1” = ? centimeters
2.54
BMI
Weight(kg)/(height • height) (m)
BMI OVERWEIGHT
25-29
BMI NORMAL
18-24
Calculating 1 RM from 10 reps
Weight / .75
Vitamin K
Assists in blood clotting
Sources of vitamin K
Green leafy vegetables, fruit, dairy, grain products
Vitamin D
Aids in bone and tooth formation. Helps maintain nervous system function, and heart action.
Sources of vitamin D
Fortified milk, sunshine, fish, eggs, butter, fortified margarine.
B6 (pyridoxine)
Helps build body tissue, and aids in metabolism of protein.
Sources of B6
Fish, poultry, lean meats, bananas, prunes, dried beans, whole grains, avocados.
Folate (folic acid)
Aids in genetic material development ; involved in red blood cell production.
Sources of folate
Green leafy vegetables, organ meats, dried peas, beans , lentils
Vitamin E
Protects red blood cells, body tissues , and essential fatty acids from destruction in the body.
Sources of vitamin E
Fortified and multigrain cereal, nuts, wheat germ, vegetable oils, green leafy vegetables.
