-
Progression for the youth population should be based on what?
- Postural control
- Not the amount of weight being used
-
As adults age what functions decrease:
- Maximum attainable heart rate
- Cardiac output
- Muscle mass
- Balance
- Coordination (neuromuscular efficiency)
- Connective tissue elasticity
- Bone mineral density
-
Special consideration guidelines for basic exercises for Seniors:
- Progression should be slow, monitored, based on postural control
- Progressed toward free sitting or standing (no support)
- Breathing normal; avoid holding breath
- If no SMR; slow rhythmic active & dynamic stretches
-
Basic exercise guidelines for individuals who are overweight or obese (special considerations):
- Ensure client is comfortable
- Standing or seated exercises
- Medical release if ind. has any chronic diseases
-
Basic exercise guidelines for individuas with diabetes:
- Proper footwear (chk for abnormal wear); check for blisters
- Keep snack available
- Special care & advice from physician for SMR
- Excessive reactive & high intensity trng not recommended
-
Basic exercise guidelines for individuas with hypertension:
- Avoid heavy lifting
- Ensure proper breathing
- No over gripping weights or clenching fist
- No extended isometric & concentric muscle action
- Exercises in standing or sitting position
- Stand up slowly to avoid dizziness
-
Basic exercise guidelines for individuas with Coronary Heart Disease:
- Consider other diseases: diabetes, hypertension, obesity, peripheral vascular disease
- Avoid extended isometric & concentric muscle action
- Avoid heavy lifting
- Breath normal
- No overgripping weights or clenching fists
- Exercise standing or sitting
-
Basic exercise guidelines for individuas with Osteoporosis:
- Slow, well monitored, based on postural control
- Progressed toward free sitting or standing
- Focus on hips, thighs, back, & arms
- Avoid spinal loading on squats and leg press
- Maintin normal breathing
-
Basic exercise guidelines for individuas with Arthritis:
- Avoid heavy lifting & high repetitions
- Start out with 5 mins of exercise & progressively increase
- Stay in pain-free ranges of motion
-
Basic exercise guidelines for individuas with Cancer:
- Avoid heavy lifting initially
- Allow for adequate rest intervals & progress
- Start out with 5 mins of exercise & progressively increase
-
Basic exercise guidelines for Women and Pregnancy:
- Avoid exercises in a prone position after week 12
- Avoid SMR on varicose veins & swelling inside the lower leg (may link to premature uterine contraction)
-
Basic exercise guidelines for individuas with Lung Disease:
- Peripheral Heart Action (PHA) training is advised
- Upper body exercises can cause increased dyspnea
- Allow for sufficient rest
-
Basic exercise guidelines for individuas with Intermittent Claudication/PAD:
- Allow for sufficient
- Start out with 5 mins of exercise & progressively increase
-
A condition that narrows the major arteries that are responsible for suppling blood to the lower extremities
Peripheral arterial disease (PAD)
-
The process by which an animal or plant takes in and uses food substances
Nutrition
-
Used to build and repair body tissues and structures.
Can be used for energy if calories or carbohydrates are insufficient in the diet
Made up of amino acids limked together by peptide bonds
Protien
-
Compounds containing carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), and fibers which make up a large portion of animal foods
Carbohydrates
-
A group of compounds that include triglycerides (fats & oils), phospholipids, and sterols
Lipids
-
Cannot be manufactured by the body (or are manufactured in insufficient amounts); therefore they must be obtained from the food supply or some other exogenous source
Essential amino acids
-
Isoleucine
Leucine
Lysine
Methionine Phenylalanine
Threonine
Tryptophan
Valine
Essential Amino Acids
-
The Recommended Dietary Allowance (RDA) for protien for, General population, Body builders, and Endurance athletes:
- General population: 0.8 g/kg per day or 15 to 30% of total caloric intake
- Body builders: 1.0
- Endurance athletes: 1.4
-
-
Simple Carbohydrates
Monosaccharaides (single sugars): blood, fruit sugar, glucose
Disaccharides (2 sugars): Sucrose (common sugar), Lactose (mik sugar), maltose
-
-
Recommended Dietary Allowance (RDA) for fiber
- Men: 38 grams per day
- Women: 25 grams per day
-
-
Recommended Dietary Allowance (RDA) for water:
- 96 ounces (3 quarts)
- Fat-loss program add 8 ounces for every 25Ibs overweight
-
Importance of water
- 60% of body weight
- Can only survive for a few days without
- Fluid retention alleviated
- Improved liver function
- Appetite decreases
- Improved metabolic function
- Nutrient distribution
- Improved body temp regulation
- Maintains blood volume
-
Effects of dehydration:
- Decreases: Blood volume, Performance, Blood pressure, Sweat rate, Cardiac output, Blood flow to skin
- Increases: Core temperature, Heart rate, Perceived exertion, use of muscle glycogen
- Water retention
- Sodium retention
-
Nutrients with the greatest potential for excess dosage in dietary supplements:
- Vitamin A
- Vitamin D
- Iron
- Zinc
-
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
Estimated Average Requirement (EAR)
-
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals who are in a particular life stage and gender group
Recommended Dietary Allowance (RDA)
-
A recommended average daily nutrient intake level, based on observed approximations, or estimates of nutrient intake that are assumed to be adequate for a group of healthy people. This is used when an RDA connot be determined.
Adequate intake (AI)
-
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases the potential risk of adverse health effects increases
Tolerable Upper Intake Level (UL)
-
For those who are certain about what they want to accomplish are up to__________more likely to successfully make life changes than those who are less certain
Six times
-
A method of asking questions on a step-by-step basis to discover the initial cause of a fault
Root cause analysis
-
Vision questions
- What would you try to accomplish if you knew you couln't fail?
- What would you do if you won the lottery?
- Who are your role models?
- What kinds of experiences do you find so engrossing that, when you engage in them, you forget about everything around you?
-
Individuals who engage in higher-level visionary thinking
or
Lower-level strategic thinking are know as:
Flexible thinkers
-
The acronym SCAMPI
- Specific
- Challenging
- Approach
- Measurable
- Proximal
- Inspirational
-
What is the purpose of a business?
To create and keep a customer
-
What are all buying decisions based on:
- Emotions
- Level of customer service received
- Perception of value offered
-
Guildelines for Uncompromising Customer Service (1-3):
- Take opportunities to meet and greet all club members to create a professional relationship and make a sale
- Represent a positive image and high level professionalism
- Never give the impression that a question is inconvenient, unnecessary, or unintelligent
-
Guildelines for Uncompromising Customer Service (4-6):
Convey messages with good verbal commo, vocal tonality, & body language
Obsessing on opportunities to create moments that strengthen professional relationships
Take ownership of received complaints
-
READ acronym:
- Rapport
- Empathy
- Assessment
- Development
-
Factors that affect communication (%'s):
- Physiology 55%
- Tone of voice 38%
- Words 7%
-
A process of determining the importance, size, or value of something
Assessment
-
Characteristics of Type I muscle fibers
- Slow twitch
- More capillaries
- Increased oxygen delivery
- Smaller size
- Less force produced
- Slow to fatigue
- Long-term contractions (stabilization)
-
Characteristics of Type II muscle fibers
- Fast twitch
- Larger is size
- Decreased oxygen
- Fewer capillaries
- More force produced
- Quick to fatigue
- Short term contractions (force & power)
-
Muscles as Movers
Prime Mover
Agonist
-
Muscles as Movers
Assists prime mover
Synergist
-
Muscles as Movers
Stabilize while prime mover and synergist work
Stabilizer
-
Muscles as Movers
Oppose prime mover
Antagonist
-
The smallest blood vessels, which connect venules with arterioles
Capillaries
-
Heart functions:
Left ventricle
Pumps oxygenated blood to the entire body
-
Heart functions:
Right ventricle
Pumps deoxygenated blood to the lungs to become oxygenated
-
Heart functions:
Left Atrium
Receives oxygenated blood from the lungs
-
Heart functions:
Right Atrium
Receives deoxygenated blood from the body
-
The amount of blood that is pumped out with each contraction of a ventricle
Approx. 75-80mL/beat
Stroke Volume
-
The rate with which the heart pumps
Approx. 70-80 bpm
Heart rate
-
The combination of how many times the heart beats per minute and how much blood is being pumped out with each beat
Cardiac output
-
Inspiration muscles of the respiratory pump
- Diaphram
- External intercostals
- Scalenes
- Sternocleidomastoid
- Pectoralis minor
-
Expiration muscles of the respiratory pump
- Internal intercostals
- Abdominals
-
Normal breathing requires the use of what primary respiratory muscles:
- Diaphram
- External intercostals
-
Heavy breathing requires additional use of what secondary respiratory muscles
-
System: Anaerobic
Use: Provides energy for primarily high-intensity (heavy weights), short-duration bouts of exercise (sprints) or activity
Time: up to 10 seconds
ATP-CP
-
System: Anaerobic
Use: Moderate to high-intensity, moderate-duration activities
(sets of 8-12 reps)
uses breakdown of carbs (glucose) to produce ATP
Time: 30-50 seconds
Glycolysis
-
System: Aerobic
Use: Lower intensity, longer duration activities (walking)
Time: more than 2 minutes
Oxidative
-
A study that uses principles of physics to quantitatively study how forces interact within a living body
Biomechanics
-
The length at which a muscle can produce the greatest force
Length-tension relationship
-
Muscle groups moving together to produce movement around a joint
Force-couple
-
Uses information from the mechanoreceptors to provide info about body position, movement, and sensation as it pertains to muscle and joint force; to produce the most efficient movement
Proprioception
-
Mechanoreceptors:
- Muscle spindles
- Golgi tendon organ
- Joint receptors
-
A systematic problem-solving method that provides the health and fitness professional with a basis for making educated decisions about exercise and acute variable selection
Fitness assessment
-
The alignment and fucntion of all components of thekenetic chain at any given moment
Posture
-
The alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support
Structural efficiency
-
The ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy, creating the least amount of stress on the kenetic chain
Functional efficiency
-
The ability of the nervous system to communicate effectively with the muscular system
Neuromuscular efficiency
-
Basic functions of Beta-blockers
- Used for high blood pressure and irregular heart rate
- Decreases heart rate & blood pressure
-
Heart rate training
Zone one:
Builds aerobic base & aids in recovery
-
Heart rate training
Zone two:
Increases endurance & trains the anaerobic threshold
-
Heart rate training
Zone three:
Builds high-end work capacity
-
4 ways to determine body fat percentage:
- Skin-fold caliper
- Bioelectric impedance
- Underwater weighing
- Circumference measurements
-
Test that assesses upper extremity stability
Davies
-
Test that assesses overall athletic ability
Shark skill
-
Advanced assessment that estimates one-rep maximum and upper extremity strength
Upper extremity strength
-
Advanced assessment that estimates one-rep maximum and lower extremity strength
Lower extremity strength
-
On upper extremity strength assessment how much weight is added
10 to 20 Ibs (5-10%) for 3 to 5 reps
-
Assesses dynamic flexibility and integrated total body strength
Overhead squat
-
Assesses ankle proprioception, core strength, and hip joint stability
Single-leg squat
-
Assesses upper extremity neuromuscular efficiency
Pushing and pulling assessment
-
Stretching summary
Autogenic inhibition
1-3 sets
20-30 second holds
Static stretching
-
Stretching summary
Reciprocal inhibition
1-2 sets
1-2 second hold
5-10 repetitions
Active-Isolated stretching
-
Stretching summary
Reciprocal inhibition
1 set
10 repetitions
3-10 exercises
Dynamic stretching
-
Low-intensity exercises consisting of movements that do not necessarily relate to the more intense exercise that is to follow
General warm-up
-
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
Specific warm-up
-
Benefits of a cool-down
- Improve flexibility
- Removes waste by-products
- Minimizes muscle soreness
- Allows cardio sys. to respond to lower demand
- Avoids dizziness or fainting
- Provides an emotional balance after exercise
-
Stage I (stabilization)
- For beginners
- Work up tp 30 to 60 minutes
- Aerobic
- Heart rate 65-75%
- Maintain heart rate for 30 mins 2-3 times before Stage II
-
Stage II (strength)
Focus is increasing the workload
-
Stage III (power)
- Advanced clients w/ good cardio
- Uses all 3 heart rate zones
-
Benefits of Curcuit Training:
- Just as beneficial as traditional Cardio trng
- Produces greater levels of EPOC & strength
- Near identical caloric expenditure for the same time span as walking fast
-
Importance of balance training:
- Component of all movements
- Force reduction & stabilization are required for optimum force production
- Stresses limits of stability
- Focuses on functional movement patterns in mutisensory, unstable environments
-
The ability of the kinetic chain to stabilize a joint during movement
Dynamic joint stabilization
-
Examples of Dynamic joint stabilization movements
- Rotator cuff stabilizing the head of the humerous on the glenoid fossa while performing a push-up
- The gluteus medius & adductor complex stabilizing the hip when performing a squat
-
Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors
Example: balance on one footon a half foam roll, while squatting down & reaching across body
Mutisensory condition
-
Body position progression for balance training
- Two-leg/stable
- Single-leg/stable
- Two-leg/unstable
- Single-leg/unstable
-
Balance Stabilization exercises
- Single-leg
- Balance
- Balance reach
- Hip internal & external rotation
- Lift and chop
-
Balance Strength exercises
- Single-leg
- Squat
- Squat touchdown
- Romain deadlift
- Step-up to balance
- Lunge to balance
-
Balance Power level exercises
- Mutiplanar hop w/ stabilization
- Box hop-up w/ stabilization
- Box hop-down w/ stabilization
-
Exercises that uses quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction
Reactive Training
-
The ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
-
Reactive stabilization exercises designed to establish landing mechanics, postural alignment, and reactive neuromuscular efficiency (examples):
- Squat jump with stabilization
- Box jump-up with stabilization
- Box jump-down with stablization
- Mutiplanar jump with stabilization
-
Reactive strength exercises, more dynamic eccentric and concentric movement through a full range of motion (examples)
- Squat jump
- Tuck jump
- Butt kick
- Power step-up
-
Reactive Power exercises, develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization
- Ice skater
- Single-leg power step-up
- Proprioceptive plyometrics: cones & hurdles
-
The ability to move the body in one intended direction as fast as possible
Speed
-
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
Agility
-
The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities
Quickness
-
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body
Alarm reaction
-
Increased functional capacity to adapt to stressors such as increasing motor unit recruitment
Resistance development
-
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury
Exhaustion
-
Generally used as antihypertensive (high BP), may also be prescribed for arrhythmias (irregular heart rate)
Beta-blockers
-
Diastolic blood pressure is determined when...
the pulse fades away
-
The Durnin formula's four sites of skin-fold measurements for body fat
- Biceps
- Triceps
- Subscapular
- Iliac crest (side of belly)
-
For program design what is the repetition & set continuum
Power: reps 1-10 sets 3-6
Strength: reps 1-12 sets 2-6
Stabilization: reps 12-25 sets 1-3
-
Repetition Tempo Spectrum
Power: Explosive (x/x/x)
Strength: Moderate (2/0/2)
Stabilization: Slow (4/2/1)
-
A purposeful system or plan put together to help an individual acheive a specific goal
Program design
-
Important components that specify how each exercise is to be performed
They determine the amount of stress placed on the body
Acute variables
-
An individuals level of effort, compared with their maximal effort (usually expressed as a percentage)
Training intensity
-
Amount of physical training performed within a specified period
Based on:
Training phase Recoverability
Goals Nutritional status
Age Injury history
Work capacity
Training Volume
-
Stabilization endurance acute variables for Resistance training:Reps:
Sets:
Tempo:
Intensity:
Rest:
- Reps: 12-20
- Sets: 1-3
- Tempo: 4/2/1
- Intensity: 50-70%
- Rest: 0-90s
- 2-4 times/week
- 4-6 weeks
-
Strength endurance acute variables for Resistancetraining:Reps:
Sets:
Tempo:
Intensity:
Rest:
- Reps: 8-12
- Sets: 2-4
- Tempo: (str)2/0/2 (stab) 4/2/1
- Intensity: 70-80%
- Rest: 0-60s
- 2-4 times/week
- 4-6 weeks
-
Hypertrophy acute variables for Resistance training:Reps:
Sets:
Tempo:
Intensity:
Rest:
- Reps: 6-12
- Sets: 3-5
- Tempo: 2/0/2
- Intensity: 75-85%
- Rest: 0-60s
- 3-6 times/week
- 4 weeks
-
Maximal Strength training acute variables for Resistance training:Reps:
Sets:
Tempo:
Intensity:
Rest:
- Reps: 1-5
- Sets: 4-6
- Tempo: x/x/x
- Intensity: 85-100%
- Rest: 3-5 min
- 2-4 times/week
- 4 weeks
-
Power training acute variables for Resistance training:Reps:
Sets:
Tempo:
Intensity:
Rest:
- Reps: 1-5 (S) 8-10 (P)
- Sets: 3-5
- Tempo: x/x/x
- Intensity: 85-100%(S) 30-45%(P)
- Rest: 1-2mins
- 2-4 times/week
- 4 weeks
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