-
-
220 - (AGE) = MHR
- MHR – RHR = HRR
- HRR x (60% to 80%) = TR%
- TR% + RHR = TTZ
-
-
AGE = Client’s Age
- MHR = Maximum Heart Rate
- RHR = Resting Heart Rate
- HRR = Heart Rate Reserve
- TR = Training Range
- TTZ = Target Training Zone
-
-
S – Specific
- M – Measurable
- A – Attainable
- R – Realistic
- T – Time-Based
-
FITT Principle
- The FITT principle is a basic philosophy of what is necessary to gain a training effect from an exercise
- program:
- F – Frequency
- I – Intensity
- T – Time
- T – Type
-
-
Sagittal - any plane parallel to the median plane
- ? Midsagittal (Median) - separates body into right and left parts
- • Frontal (Coronal) - separates the body into anterior and posterior parts
- • Transverse (Horizontal) - separates the body into superior and inferior parts
-
-
Each plane is defined by an axis, a line that is perpendicular (at a 45o angle to) to the plane.
-
inferior
superior
reference point
- closer to the feet
- closer to the head
horizontal plane
-
posterior (dorsal)
anterior (ventral)
reference point
- closer to the posterior
- surface of the body
- closer to the anterior
- surface of the body
frontal (coronal) plane
-
medial
lateral
reference point:
- lying closer to the
- midline
- lying further away from
- the midline
sagittal plane
-
proximal
distal
reference point
- closer to the origin of a
- structure
- further away from the
- origin of a structure
the origin of a structure
-
-
-
-
along the midsagittal or median plane
-
-
between two other structures
-
external
internal
refers to a hollow structure
(external being outside and internal being inside
-
-
face or palm up when lying on posterior surface of body
-
-
face or palm down when lying on anterior surface of body
-
-
-
-
-
-
increasing angle with frontal plane
-
-
decreasing angle with frontal plane
-
-
moving away from the sagittal plane
-
-
moving toward the sagittal plane
-
-
moving forward along a surface
-
-
moving backward along a surface
-
-
-
-
-
-
movement around an axis of a bone
-
-
movement around an axis of a bone
-
-
placing palm backward (in anatomical position)
-
-
placing palm forward (in antomical position)
-
-
combined movements of flexion, extension, abduction, adduction, medial & lateral
rotation, circumscribe a cone
-
-
bringing tips of fingers and thumb together (as if to pick something up)
-
Rotator Cuff Muscles (SITS)
-
S – Supraspinatus
- I – Infraspinatus
- T – Teres Minor
- S – Subscapularis
-
-
the amount of blood pumped by the left ventricle of the heart in one
contraction.
-
Cardiac output
- the total volume of blood pumped by the ventricle per minute, or simply the
- product of heart rate (HR) and stroke volume (SV).
CO = HR x SV
-
-
Blood pressure is the force in the arteries when the heart beats (systolic pressure) and when the
heart is at rest (diastolic pressure). It's measured in millimeters of mercury (mmHg).
-
-
energy for exercise is derived from three (3) primary sources
-
Adenosine Triphosphate (ATP) & PCr (Creatine Phosphate)
-
Anaerobic
- ? Simplest energy system
- ? 1 mole PCr = 1 mole ATP
- ? Can only sustain energy for 3-15 seconds
-
-
Anaerobic
- ? 1 mole glucose = 2 moles ATP
- ? 1 mole glygogen = 3 moles ATP
- ? Can only sustain energy for 2-3 minutes
-
-
Aerobic
- ? Energy yield = 39 moles ATP
- ? Sustains energy for 3-4 hours
-
MET (Metabolic Equivalent)
-
the energy expended while resting, usually calculated as the energy used to burn 3 to 4
- milliliters of oxygen per kilogram of body weight per minute.
- 1 MET = 3.5mL O2/kg/min
-
-
The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is
- considered to be somewhere between 85% and 90% of your maximum heart rate. This is
- approximately 40 beats higher than the aerobic threshold.
-
Excess Post-Exercise Oxygen Consumption (EPOC)
-
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher
- rate than before the exercise began. This sustained oxygen consumption is known as excess
- post-exercise oxygen consumption (EPOC).
-
Delayed Onset Muscle Soreness (DOMS)
-
Delayed onset muscle soreness (DOMS) after exercise is not uncommon, particularly if you are
- just beginning exercise program or changing activities. Delayed onset muscle soreness is
- generally the worst within the first two (2) days following the activity and subsides over the next
- few days. It is thought that delayed onset muscle soreness is the result of microscopic tearing
- of the muscle fibers. The amount of tearing (and soreness) depends on the activity, the
- intensity and the time of the activity. Any movement you aren't used to can lead to DOMS, but
- eccentric muscle contraction (movements that cause muscle to contract while it lengthens)
- seem to cause the most soreness.
-
Fitness evaluations consist of four (4) types of assessments
-
1. Aerobic Assessment
- 2. Muscle Strength Assessment
- 3. Muscle Endurance Assessment
- 4. Flexibility Assessment
-
-
a key concept of periodization that states that for an
- individual to become proficient at any given movement, that movement must be
- trained and practices; a specific demand (e.g., exercise) made on the body will result
- in a specific response by the body.
-
-
a principle of human performance that states that beneficial
- adaptations occur in response to demands applied to the body at levels beyond a
- certain threshold (overload), but within the limits of tolerance and safety.
-
-
The maximum load method positively influences speed- and powerdominant
- sports by increasing the myosin diameter of the fast-twitch fibers and
- recruiting more fast-twitch fibers. This method can result in maximum strength
- gains that are up to three times greater than the proportional gain in muscle
- hypertrophy.
-
-
constant intense training that does not provide adequate
- time for recovery; symptoms include increased resting heart rate, impaired physical
- performance, reduced enthusiasm and desire for training, increased incidence of
- injuries and illness, altered appetite, disturbed sleep patterns, and irritability.
-
Phases of a Strength Training Program
-
1. Muscle Mass
- 2. Muscle Strength
- 3. Muscle Power
-
-
Shortening – Agonist Muscles
-
-
Lengthening – Antagonist Muscles
-
-
a principle of human performance that states that beneficial adaptations occur in
- response to demands applied to the body at levels beyond a certain threshold (overload), but
- within the limits of tolerance and safety.
-
-
constant intense training that does not provide adequate time for recovery;
- symptoms include increased resting heart rate, impaired physical performance, reduced
- enthusiasm and desire for training, increased incidence of injuries and illness, altered appetite,
- disturbed sleep patterns, and irritability.
-
Six (6) signs of Overtraining Syndrome include:
-
1. Persistent plateau or worsening of performance
- 2. Disturbances in mood and sleep
- 3. Loss of appetite and weight
- 4. Muscle soreness
- 5. Overuse injuries
- 6. Increased resting heart rate*
-
-
S – Specific
- M – Measurable
- A – Attainable
- R – Realistic
- T – Time-Based
-
-
220 - (AGE) = MHR
- MHR – RHR = HRR
- HRR x (60% to 80%) = TR%
- TR% + RHR = TTZ
-
-
220 – (AGE) = MHR
MHR x (60% to 90%) = TTZ
-
Determining Resting Heart Rate
-
Resting heart rate is most accurately measured just before the client gets out of bed in the
- morning. Accuracy is further enhanced by averaging three-to-five (3-5) separate morning
- readings.
-
FITT Principle
- The FITT principle is a basic philosophy of what is necessary to gain a training effect from an exercise
- program:
- Example
- F – Frequency 3x per week
- I – Intensity 60% TTZ
- T – Time 30 minutes or 10/10/10
- T – Type Stationary Cycling
-
VO2 Max
- VO2 Max functionally represents the maximum amount of oxygen that can be removed from
- circulating blood and used by the working tissues during a specified period.
- The direct measurement of maximal oxygen uptake is by far the most
- VO2 Max is expressed in mL/kg/min.accurate method, but it
- requires specialized equipment. Depending on the type of submaximal test administered, the
- submaximal exercise test provides a reasonably accurate estimation of maximal oxygen uptake.
- Important: to keep the test submaximal, the intensity should not exceed 85% of the heart rate
- reserve (using the Karvonen Formula).
-
Types of submaximal exercise tests
-
• YMCA Submaximal Bicycle Test
- • Ross Submaximal Treadmill Protocol
- • YMCA Submaximal Step Test
- • McArdle Step Test
- • Rockport Fitness Walking Test (1-Mile Walk)
- • BYU Jog Test
-
Calculating Energy (Calorie) Expenditure
-
To calculate energy expenditure, maximal oxygen
- consumption (VO2 Max) must first be assessed. Oxygen consumption is linearly related to
- energy expenditure. Since oxygen consumption is expressed in mL/kg/min, the trainer simply
- needs to fill in the missing values to calculate energy expenditure:
- • milliliters of oxygen (VO2 Max or percentage of VO2 Max)
- • weight in kilograms
- • total minutes of exercise
- Conversion formulas:
- • Calories: 1L O2 = 5 kilocalories
- • Power: 1 MET = 3.5 mL O2/kg/min
- • Weight: 1kg = 2.2#
- • Volume: 1,000mL = 1L
-
-
1. Medical
- 2. Fitness
- 3. Behavioral
- 4. Rehabilitation (medical, fitness, behavioral, injury)
- 5. Data Collection
-
The Four Stages of the PFT/Client Relationship
-
1. Rapport
- 2. Investigation
- 3. Planning
- 4. Action
-
-
? Individual Assessment
- ? Program Design
- ? Program Implementation
- ? Program Administration
-
Verbal & Non-Verbal Communication
-
93% of communication is non-verbal
-
-
(80 bones) is primarily for stabilization
-
-
is primarily for movement
-
-
(flat portion of shoulder
-
-
(process of the ulna – forms the outer bump – where triceps meet ulna
-
-
(“sit bones”; area at base of ischium for hamstrings attachment
-
Anterior Superior Iliac Spine [ASIS]
-
(where the sartoris muscle originates
-
-
(where the quadriceps attach to the tibia
-
Greater Humeral Tuberosity
-
site where pectoralis & rotator cuff muscles attach to humerus
-
Sagittal
any plane parallel to the median plane
- Divides body into right and left parts; most flexion & extension occur in the
- sagittal plane.
-
-
separates body into right and left parts
-
-
separates the body into anterior and posterior parts
- ? Divides the body into front and back parts; most abduction & adduction occur in
- the frontal plane.
-
-
separates the body into superior and inferior parts
- ? Divides the body into top and bottom parts; most rotation occurs in the
- transverse plane.
-
-
Primary Function: flexion and lateral flexion of the trunk
Exercises: bent-knee sit-ups, partial curl-ups, good posture, pelvic tilts
-
Obliques (External & Internal)
-
Primary Function: lateral flexion of the trunk
- Exercises: twisting bent-knee sit-ups (rotation opposite for external and rotation
- same for internal) and curl ups
-
-
Primary Function: compresses abdomen
Exercises: no motor function
-
The Erector Spinae consists of three (3) main muscles:
-
1. Iliocastalis
- 2. Longissimus
- 3. Spinalis
- Primary Function: extension of trunk
- Exercises: squat, deadlift, prone back extension, good standing posture
-
Clavicular Head (Upper Chest)
Sternal Head (Lower Chest)
-
Primary Function: flexion, adduction, internal rotation at the shoulder
- Exercises: push-ups, pull-ups, incline bench press, regular bench press, climbing a
- rope, all types of throwing, tennis serve
-
-
Primary Function: abduction, downward rotation, and depression of the scapula at the
- shoulder
- Exercises: flys, chest dips
-
Anterior Deltoid
Lateral Deltoid
Posterior Deltoid
-
Primary Function: abduction (entire deltoid), flexion/internal rotation (anterior),
- extension/external rotation (posterior)
- Exercises: lateral “butterfly” (abduction) exercises with dumbbells
- Note: anterior deltoid has similar functions to pectoralis major
-
Trapezius
Upper Fibers Middle Fibers Lower Fibers
-
Primary Function: elevation of scapula (upper), adduction of scapula (middle), depression of
- scapula (lower)
- Exercises: upright rowing, shoulder shrugs with resistance
-
-
Primary Function: elevation of scapula
- Exercises: shoulder shrugs with resistance
- Note: the levator scapulae holds the scapula against the trunk
-
Rhomboids (Major & Minor)
-
Primary Function: adduction and elevation of scapula
- Exercises: chin-ups, supported dumbbell bent-over rows
- Note: The Rhomboids holds the scapula against the thoracic wall
-
-
Primary Function: extension, adduction, internal rotation
Exercises: chin-ups, rope-climbing, dips on parallel bars, rowing, “lat” pull-downs
-
-
Primary Function: shoulder extension, internal rotation, and shoulder adduction
-
-
Primary Function: external rotation (infraspinatus and teres minor), internal rotation
- (subscapularis), abduction (supraspinatus)
- Exercises: tennis serve, throwing a baseball, internal and external rotation exercises
- from prone position with dumbbells
- Note: The supraspinatus is the most often injured rotator cuff muscle. The
- inability to smoothly abduct the arm against resistance may indicate a
- rotator cuff injury.
-
-
Primary Function: flexion at elbow; supination at forearm
Exercises: barbell curls, chin-ups, rock climbing, upright rowing with barbell
-
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