Training Flashcards
(148 cards)
1
Q
What are the 3 OPT training stages?
A
Stabilization, strength & Power
2
Q
Stabilization Stage - Primary Adaptation
A
Mobility and flexibility
Core and joint stabilization
Postural alignment and control
Muscular and aerobic endurance
3
Q
Stabilization Stage - Progression
A
Master basic movement patterns.
Progress exercises (controlled, yet unstable)
Increase the complexity of exercises
4
Q
Fundamental movement patterns
A
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
5
Q
compound (multijoint) movement pattern
A
An exercise or movement pattern that involves multiple joints and muscle groups.
6
Q
Strength Stage - Primary Adaptations
A
Core strength and joint stabilization
Muscular endurance and prime mover strength
Muscular strength and hypertrophy
7
Q
Power Stage
A
Core strength
Maximal muscular strength
Rate of force production
8
Q
NASM OPT Training Phases
A
Stabilization end, Strength end, Hypertrophy, Max Strength, Power
9
Q
Stabilization Endurance Training
A
Master basic movement patterns.
Progress exercises proprioceptively (controlled, yet unstable) once basic movement patterns are established.
Increase the complexity of exercises once basic movement patterns have been established.
10
Q
Strength Endurance Training
A
Decrease rest periods.
Increase the volume of exercises (reps + sets).
Increase the load (weight) of resistance training exercises.
Increase the complexity of resistance training exercises.
11
Q
Muscular Development Training
A
Increase the volume of exercises.
Increase the load of resistance training exercises.
Increase the complexity of resistance training exercises.
12
Q
Maximal Strength Training
A
Increase the load of resistance training exercises.
Increase the sets of resistance training exercises.
13
Q
Power Training
A
Increase the load of resistance training exercises.
Increase the speed (repetition tempo) of exercises.
Increase the sets of exercises.
14
Q
3 Parts of a Neuron
A
Cell body, Axon, Dendrites
15
Q
3 Joint Motions
A
Roll, slide and Spin
16
Q
Skeletal System Functions
A
It provides the shape and form for our bodies, supports and protects our internal organs, provides the structure from which movement is created, produces blood for the body, and stores minerals
1. Shape 2. Protection 3. Movement 4. Blood Production 5. Store Minerals
17
Q
Define epimysium.
A
Inner layer of fascia that directly surrounds an entire muscle, commonly referred to as the “deep fascia.” (layers of muscles)
18
Q
Define Perimysium
A
Connective tissue surrounding a muscle fascicle. (layers of muscles)
19
Q
Define Endomysium
A
Connective tissue that wraps around individual muscle fibers within a fascicle. (deepest)
20
Q
what is a slow twitch fiber?
A
Also known as Type I Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue.
OR
More capillaries, mitochondria, and myoglobin Increased oxygen delivery Smaller in size Less force produced Slow to fatigue Long-term contractions (stabilization)
21
Q
What is a fast twitch fiber?
A
Also known as Type II muscle fiber
Fewer capillaries, mitochondria, and myoglobin
Decreased oxygen delivery
Larger in size
More force produced
Quick to fatigue
Short-term contractions (force and power)
“Fast twitch”
22
Q
What are muscle spindles?
A
Sensory receptors sensitive to change in length of the muscle and the rate of that change. When a specific muscle is stretched, the spindles within that muscle are also stretched, which in turn conveys information about its length to the CNS through sensory neurons.
change in length, stretch reflex & cause contraction
23
Q
Define Golgi Tendon
A
A specialized sensory receptor attached to the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change. Activation of Golgi tendon organs will cause the muscle to relax, which prevents the muscle from excessive stress and possible injury
24
Q
What are the 5 types of blood vessels?
A
Arteries, Arterioles, Capillaries, Venules, Veins.
25
What are the purpose of arteries?
they carry the blood away from the heart. The largest artery in the body is the aorta
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What are capillaries?
they are the exchange sites of water and chemicals between the blood and the tissues
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what is the purpose of a vein?
a vein will carry blood back to the heart
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what are the main functions of blood?
Blood is a life-sustaining fluid that supplies the body’s organs and cells with oxygen and nutrients and helps regulate body temperature, fight infections, and remove waste products.
29
What is ATP-PC?
| fuel & mechanical performance
An energy system that provides energy very rapidly, for approximately 10–15 seconds, via anaerobic (doesnt require oxygen) metabolism. For the first 10–15 seconds, as the body transitions from low to high intensity, the ATP-PC system provides the MOST energy. It is meant to be short and high intensity (like a sprint).
30
What is Glycolysis?
working in conjuction w oxidative & ATP/PC, the process of glycolysis turns free blood glucose or stored glycogen into pyruvate and ATP. This system can produce a significantly greater amount of energy than the ATP-PC system, but it is a bit slower to ramp up to its full ATP production capabilities. However, it lasts 30 to 60 seconds of duration, which can be increased by several seconds through the use of high-intensity styles of training
31
What is the Oxidative system?
The most complex of the three energy systems —a process that uses oxygen to convert food substrates into ATP. This process is called oxidative phosphorylation, and it is an aerobic process because it needs oxygen to complete the reactions. There are 3 substrates that are used in the oxidative system: free fatty acids, the pyruvate created during glycolysis, and amino acids that have undergone deamination.
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3 Oxidative Systems
Aerobic Glycosis - aerobic metabolism
Krebs Cycle - first set of reactions which leads to the creation of a few ATP molecules & the waste product of carbon dioxide (citric acid cycle (CAC)
ETC - electron transport chain: protein complexes that transfer protons and electrons received from the CAC through a series of reactions to create adenosine triphosphate.
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Sagittal Plane
Motion: Flexion/Extension
Axis: coronal
Cuts the body into left and right halfs. Forward & backward movements
Ex: squat. lunge, bicep curl, tricep extention
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Frontal Plane
Motion: Abduction/adduction, lateral flexion, version/inversion
Aixs: Anterior/Posterior
Cuts the body into front & back halves. Side to side movements
Examples: Side Lunge, Laterial Raise, Side bend, side shuffle
35
Transverse Plane
Motion: Internal/External rotation/ L to R rotation, horizontal abduction
Axis: Longitudinal
Cuts the body into top & bottom halves. twisting movement
ExampleS: spinal rotation or anti rotation; russian twists
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static postural assessment
A static postural assessment requires strong visual observation skills that are developed with time and practice, and it requires a systematic approach. Commonly, static postural assessments begin at the feet and travel upwards toward the head. It allows the fitness professional to look for any deviations from optimal alignment of the body in a standing posture. Over time, these deviations can cause muscle imbalances or compromise joint mobility. (green are almost always tight and yellow are almost always weak).
37
Pes Planus Distortion Syndrome
Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips.
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Pes Planus Distortion Syndrome Tight Muscles (overactive)
```
Gastrocnemius and soleus (calves)
Adductor complex (inner thighs)
Hip flexors (muscles near front of hips)
```
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Pes Planus Distortion Syndrome Weak Muscles (underactive)
Anterior and posterior tibialis (shin muscles)
| Gluteus maximus and medius (butt muscles)
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What is Lower Crossed Syndrome?
Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine.
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Lower Crossed Syndrome Tight Muscles
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Hip flexors
Lumbar extensors (low-back muscles)
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Lower Crossed Syndrome Weak Muscles (underactive)
Gluteus maximus and medius
Hamstring complex
Abdominals
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What is Upper Crossed Syndrome?
Postural syndrome characterized by a forward head and protracted shoulders.
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Upper Crossed Syndrome Tight Muscles (overactive)
Pectoralis major and minor (chest muscles)
Levator scapula and sternocleidomastoid (neck muscles)
Upper trapezius
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Upper Crossed Syndrome Weak Muscles (underactive)
Middle and lower trapezius, rhomboids (mid-back muscles)
| Deep cervical flexors (muscle deep within the neck)
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What is Overhead Squat Assessment?
A movement assessment designed to assess dynamic posture, core stability, and neuromuscular control of the whole body during a squatting motion. The findings from this assessment can also serve as the basis for all additional movement assessments.
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OHSA Tight Muscles (Feet out)
Gastrocnemius/soleus (calves)
| Hamstrings complex
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OHSA Weak Muscles (Feet out)
Anterior and posterior tibialis (shin muscles)
| Gluteus maximus and medius
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OHSA Tight Muscles (Knees in/Valgus)
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Tensor fascia latae (TFL)(muscle near front of hip)
Adductor complex (inner thigh muscles)
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OHSA Weak Muscles (Knees in/Valgus)
Gluteus maximus and medius
| Anterior and posterior tibialis
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OHSA LPHC Tight Muscles (low back arches)
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Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors (low-back muscles)
Latissimus dorsi (large back muscle)
```
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OHSA LPHC Weak Muscles (low back arches)
Gluteus maximus
Hamstrings complex
Abdominals
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OHSA LPHC Tight Muscles (leaning forward)
Hip flexors
Gastrocnemius/soleus
Rectus abdominis and external obliques (superficial abdominal muscles)
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OHSA LPHC Weak Muscles (leaning forward)
Gluteus maximus
Hamstrings complex
Lumbar extensors
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OHSA LPHC Tight Muscles (arms fall forward)
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Latissimus dorsi
Pectoralis major and minor (chest muscles)
Teres major (posterior shoulder muscle)
```
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OHSA LPHC Weak Muscles (arms fall forward)
Middle and lower trapezius (mid-back muscle)
Rhomboids (muscles near shoulder blades)
Posterior deltoids (back of shoulder muscles)
Portions of the rotator cuff (small muscles that stabilize the shoulder)
57
What should you be looking for in the OHS anteriorly?
Feet, ankles & knees. Feet should be facing forward in a neutral stance, ankles should be neutral & knees remain neutral not going over your toes and not leaning inward or out.
58
what should you be looking for in the OHSA laterally?
LPHC (lumbo pelvic hip complex), shoulder & cervical complex. Arms should be able to fully lift above your head, spine should remain neutral and hips hinge back and femur is parallel to the ground.
59
what is BMI?
Body Mass Index - The measurement of a person’s weight relative to his or her height, which is used to estimate the risks of obesity.
60
what is the BMI for overweight & obese people?
overweight bmi: 25.0–29.9
| obese bmi: 30.0–34.9
61
how do you measure BMI?
Metric formula: BMI = weight (kg) ÷ [height (m)]2
| Imperial formula: BMI = 703 × weight (lb) ÷ [height (in.)]2
62
what is the cumulative injury cycle?
A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
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cumulative injury cycle - diagram
Tissue Trauma >> Inflammation >> Muscle Spasms >> Adhesions >> Altered Neuromuscular control >> muscle imbalance >> Repeat.
64
What is SMR?
Self-Myofascial Rolling is a corrective flexibility technique that focuses on the neural system and fascial system in the body. By applying gentle force to an adhesion, casually referred to as a knot, the elastic muscle fibers are altered from a bundled position (which causes the adhesion) into a straighter alignment with the direction of the muscle or fascia.
65
Define Static Stretching
Static stretching is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds. It combines low force with longer duration stretch times. This allows the muscle to relax and provides for a better lengthening reaction
66
What is active stretching?
A type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1–2 seconds and repeating for 5–10 repetitions.
67
Define Dynamic Stretching
A type of stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion (full body functional)
68
The five components of fitness include the following:
```
Cardiorespiratory (aerobic) fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
```
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Recommended Exercise for adults
Moderate-intensity exercise (e.g., brisk walking) should be performed at least five times per week, whereas vigorous-intensity exercise (e.g., jogging or running) should be performed at least three times per week, or a combination of moderate-intensity and vigorous-intensity is also acceptable.
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FITTE Principles
Frequency, Intensity, Time, Type & Enjoyment
71
What is the core musculature?
The core musculature can be divided into two unique categories: the local muscles and the global muscles
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What are the local muscles of the core?
Rotatores, Multifidus, Transverse of Dominis, Pelvic floor musculature, Diaphragm, Quadratus lumborum
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What are the global muscles of the core?
External & Internal abdominal obliques, Erector spinae, Latissimus dorsi, Rectus abdominis, Iliopsoas (iliacus + psoas)
74
Define local muscles.
near the vertebrae and often have short attachments ranging between one and two vertebrae segments. Local muscles provide dynamic control of the spinal segments that limit excessive compression, shear, and rotational forces between spinal segments. Local muscles consist primarily of type I (slow twitch) muscle fibers
75
types of balance equipment for proprioceptively enriched environment
Floor, balance beam, half-foam roll, foam pad, balance disc, wobble board
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FIVE KINETIC CHAIN CHECKPOINTS
Feet pointing straight ahead
Knees in line with the second and third toes (avoid allowing knees to cave inward)
Hips level and in a neutral position
Shoulders in a neutral position (not protracted or elevated)
Head with cervical spine in a neutral position (chin tuck)
77
What is plyometric training?
Plyometric training, also known as jump or reactive training, is a form of exercise that uses explosive movements, such as bounding, jumping, or forceful upper body movements, to develop muscular power. Employing plyometric training develops efficient control and production of ground reaction forces, which can be used to project the body with greater velocity or speed of movement.
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What are the 3 phases of plyometric training?
Eccentric, Amortization, Concentric
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What is the Eccentric (deceleration) phase of plyo?
The first phase which describes the preloading or stretching of the agonist muscle. During the eccentric phase, elastic energy is stored, and muscle spindles are stimulated.
80
What is the Amortization (transition) phase of plyometric training?
it is the period of time from which the eccentric phase ends to the time when the concentric muscle contraction begins. This phase is critical because the shorter the amortization phase is, the more effective and powerful the subsequent plyometric movement will be.
81
What is the Concentric (unloading) phase of plyo?
uses the stored elastic energy from the eccentric phase to either enhance muscle force production or dissipate the energy as heat. It uses the stored energy in the muscle to deliver an explosive action.
82
What is the General Adaptation Syndrome?
Describes the way in which the body responds and adapts to stress.
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What are the 3 Phases of General Adaptation Syndrome?
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Alarm Reaction (DOMS delayed On-set Muscle Soreness)
Resistance Development (adapt)
Exhaustion (can lead to injury)
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84
5 Adaptations to Resistance Training
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Stabilization (posture & support)
Muscular endurance (prolonged time)
Muscle Hypertrophy (muscle progression)
Strength (neuro)
Power (greatest possible force)
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85
Define repetition
refers to the number of times an exercise is completed, for example, performing 15 repetitions of a biceps curl involves curling the weight upward for a total of 15 times
86
Define Set.
describes a group of repetitions that are performed consecutively.
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Define Training Intensity
commonly expressed as a percentage of one repetition maximum (1RM) and equates to the number of repetitions that can be performed with a given weight.
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What is Repetition Tempo
The speed at which each repetition is performed.
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what is rest interval?
The time taken to recuperate between sets.
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What is Training frequency?
usually describes the total number of weekly training sessions. Frequency is directly related to duration and intensity of training and can vary depending on the client’s goals, preferences, and time limitation
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What is Training duration?
describes the length of a training session. Specifically, as the intensity of an exercise session increases, the duration session will decrease
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What is Exercise Selection?
Exercise selection is often influenced by these factors: specificity of training, availability of equipment, training history, dedication to training, and time availability.
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Stabilization exercises principles
1. Involve no lower body joint movement
2. Balance power include a "hop"
3. Balance strength involve bending at the hip or knee
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Common vitamins with adverse effects when consumed in excess...
Zinc, Iron, Vitamin D, Vitamin A
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What are the 5 stages of change?
Precontemplation, Contemplation, Preparation, Action, Maintenance
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What are the common barriers people have when it comes to exercise?
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Lack of Time
Unrealistic Goals
Lack of support
Social physique anxiety
Convenience
```
97
How many amino acids are there and how many are essential?
20 total, 9 essential
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What are EAA's (Essential Amino Acids)?
which means that the body cannot synthesize them on its own and they must be consumed in the diet.
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What is ATP?
The energy stored in these food sources, through a series of chemical reactions, is converted to a high-energy compound called adenosine triphosphate (ATP), which serves as the main form of energy in the human body.
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What are macronurtents?
Food substances required in large amounts to supply energy and include protein, carbohydrate, and fat.
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What is ADP?
A high-energy compound occurring in all cells from which adenosine triphosphate is formed. When these chemical bonds are broken, energy from one of the phosphates is released for mechanical work, leaving behind another molecule called adenosine diphosphate
102
Squat jump exercise technique
Make sure the knees always stay in line with the toes, both before jumping and on landing. Do not allow feet to excessively turn outward or knees to cave inward.
103
what is knee valgus vs knee varvus?
VALGUS: Knees collapse inward due to hip adduction and internal rotation
VARVUS: Knees bow outward (bowlegged)
104
Self esteem is defined by?
how someone evaluates their own self worth physically, emotionally & socially
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What are micronutrients?
refers to vitamins, minerals, and phytonutrients, which are compounds found in plants that provide various health benefits, such as anti-inflammatory and antioxidant properties
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Macronutrients Energy per Gram
Protein - 4 cal/gram
Carbohydrate - 4 cal/gram
Lipid (fat) - 9 cal/gram
alcohol - 7 cal/gram
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what are SMART goals?
specific, measurable, attainable, realistic, timely
108
how can systolic blood pressure be defined?
the pressure in the arteries and other blood vessels when the heart is contracting (top number recorded)
109
how can diastolic blood pressure be defined?
The pressure in arteries and other blood vessels when heart is at rest or between beats; the second (bottom) number recorded.
110
what is remodeling?
the process by which bone is constantly renewed?
111
what is beta-oxidation?
the process that prepares fatty acid substrates to enter the citric acid cycle. The first step in the process to break down fats via oxidative phosphorylation.
112
the human movement is accomplished through the integration of what 3 systems? (HMS)
skeletal, muscular and nervous
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What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP
114
Define 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 (ATP)
115
Which source of social support has been shown to be particularly important for older adults?
Family
116
What are the 3 movements performed during the ball combo I exercise?
Scaption, shoulder abduction & cobra
117
What is the general recommended rest between SAQ reps for beginner clients?
15-60 seconds
118
Define stroke volume
The difference between the end-diastolic and end-systolic volumes
119
What is ADL?
Activities of daily living: The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
120
When a ligament is overstretched or torn, it is called?
a sprain
121
What is the ventilatory threshold 2 (VT2)?
the point at which the body shifts almost entirely using carbs for fuel?
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What is the ventilatory threshold 1 (VT1)?
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
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What does the acronym FITTE-VP represent?
frequency, intensity, type, time, enjoyment, volume, and progression.
124
What is WHR?
Waist to Hip Ratio - The relative score expressing the ratio of the waist circumference to the hip circumference, which correlates to the risk for developing cardiovascular disease such as diabetes.
WHR = Waist Measurement ÷ Hip Measurement
125
Define Ground Reaction Force
the force impacted by the ground on the. body when a body segment makes contact with it
126
Metabolic equivalent (MET)
A measurement used to describe the energy cost of physical activity as multiples of resting metabolic rate. One MET is 3.5 mL of oxygen consumption per kilogram per minute.
127
What is peripheral artery disease (PAD)?
A group of diseases in which blood vessels become restricted or blocked, typically as a result of atherosclerosis; also referred to as peripheral vascular disease.
128
Define Reciprocal inhibition
the simultaneous contraction of the agonist (prime mover) muscle and the relaxation of its antagonist
129
How do you define structural scoliosis?
Altered bone shape through the spine
130
What is a kilcalorie (kcal)?
the amount of energy needed to raise 1 kilogram of water by 1 degree celsius. 1 food calorie
131
What are the recommended training variables for self-myofascial rolling?
1-3 sets, hold each tender area for 30 secs
132
What muscles work with the oliques will assist a client in completing a standing cable rotation movement?
Erector spinae
133
Define Osteoarthritis
a disease casued by a degeneration of cartilage within joints?
134
Which muscles are typically underactive when the feet turn out?
anterior and posterior tibialbis
135
What are trace minerals?
Minerals present in small amounts in the body. They include iron, zinc, copper, selenium, iodine, manganese, chromium, fluoride, and molybdenum.
136
What is 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.
137
What is tendon vs ligament?
ligament connects bone to bone
| tendon connects muscle to bone
138
Define Wolff's Law
Scientific explanation of how remodeling (new bone growth) occurs along the lines of stress placed on the bone.
139
Define hypertension & a common cause
consistently elevated blood pressure
| commonly causes by excess weight
140
Four Horsemen of Fitness
medicine balls have been considered one of the, next to the Indian club, the dumbbell, and the wand
141
Which of the following would be the appropriate progression for a core training program to optimize function?
intervertebral stability, lumbopelvic stability, movement efficiency
142
Horizonation adduction is most common during what type of movement?
pushing
143
Maintaining one's balance while on a skateboard that is moving while the feet remain in a fixed position can be described as what type of balance?
semi-dynamic balance
144
Overactive hip flexors may lead to which of the following postural compensations?
anterior tilting of the pelvis and increased low back arch
145
What is the stretch-shortening cycle?
the concept whereby a loaded eccentric contraction prepares the muscles for a rapid concentric contraction
146
What is the correct order of segments for the spine, starting from the top?
cervical, thoracic and lumbar
147
Define bone density
the amount of mineral content such as calcium and phosphorus, in a segment of bone
148
When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. what is this action called?
Autogenic inhibition.
