Personal Training

Strength program

3 sets of 4-6 reps at 75%-90%, rest 2-3 min

endurance program

3 sets of 10-20 reps at 30%-60%, rest 0 to 45 sec

power program

1-5 reps, 30%-60%, 3-5 min rep

hypertrophy program

3-6 sets, 67-85% 1-RM, 6-12 reps, 1-2 min rest

Training volumes calculation

weight lifted x distance lifted x reps x sets

training volume of 3 sets of 15 reps at 100 lbs (each rep moves 3 feet)

3 x 15 x 100 x 3 = 13,500 ft x lbs

Affermitive support

set of procedures designed to eliminate unlawful discrimination among applicants

Can you give client information out

Never discuss client information with others

Never recommend suppliments because you do not know if the client could be allergic to something in it

when does a sedentary person need medical clearance

when they have signs or symptoms of cardiovascular, metabolic or renal disease

When does an older person need medical clearance

they do not need medical clearance for low to moderate intensity. If they would like vigorous intensity they would need medical clearance

Does a person that used to have renal disease but is asymptomatic need medical clearance

no, only ppl with symptoms do

what level of cholesterol is too high

Low density lipoprotein of equal to or greater than 130

An HDL under 40 is bad

if LDL + HDL is greater than or equal to 200 that is a risk factor

What level of HDL makes it a negative risk factor

greater than or equal to 60

how do you calculate heart rate reserve

maximal heart rate - resting heart rate

how do you calculate max HR

220-age

what HRR % is moderate intensity activity

40%-59%

what exercises should you do with a rotator cuff injury

no overhead exercises

strengthen infraspinatus and teres minor while stregthening the subscapularis

(stretch chest and stregthen upper back)

benefits of sled

resist linear movement

provides strong stimulus to all major muscle groups

increases metabolic challenge

benefits of kegs (fluid or sand filled drums) looks like a drinking keg

great balence requirment as fluid moves when keg is lifted

requires strong grip to hold in stable positions during lifting

benefits of sledge hammers (using a hammer to hit a tire)

used fir striking drills on tires

can be more difficult by grasping hammer close to end of handle

more explosive grasping toward head for speed and power

will strengthen muscles, tendons, and ligaments in the wrist, elbow and shoulder girdle

good tool for fighters looking to stregthen those areas and increase explosive power

tires

involves triple extension (hips, knees and ankles) for total body strength, power and conditioning

helps build power

what is triple extension

hips, knees and ankles

used in the push off phase in running

what muscle is used in the push off phase of running

hamstrings

battling ropes

used for metabolic training

what is metabolic training

uses compound exercises with resistance at high intensity - can be HIIT workout

benefits of metabolic training

improves efficiency of the energy pathways in the body so that you can do a lot more in less time

helps you burn more calories

increases your aerobic capacity (how much oxygen you use during physical activity)

what is aerobic capacity

how muchoxygen you use during physcial activity

what are olympic lifts most effective at increasing

total body power

what are the benefits of plyometric training

targets power development, known as shock training, helps with explosiveness and quickness

amorrtization phase

the period of time between the eccentric and concentric phase

what happens if you minimize the amorritization phase

it maximized the use of elastic energy making it form a powerful effort

disclosed predisposition

someone did not tell you they had a certain disease and got hurt because of it (this is a main cause of injuries)

what is depth jump

position: patient standing on top of box

procedure: patient steps off edge of box (should not jump) and sticks the landing in a squat position

helps someone absorb force

best thing you can do to increase stride rate and frequency (run faster)

sprint, plyometric training, strength and ballistic training

supramaximal speed

can be achieved with tail wind, downhill running, towing and high speed tredmill running

resisted sprinting

can be wind, weighted vest (clients sprint as fast as they can against resistance)

intervals using 1:1 ratio (1 min active and 1 min rest) target \________ capacity

aerobic

intervals using ratio 1:3 (1 min active and 3 min rest) target \______ capactiy

anaerobic

discontinuous sets

sets that include rest in between reps

Ex: ciana has to do 5 reps on bench but fails after 3 reps and I make her go back and do the last 2 reps

who is considered an older adult

someone over 65 years old or someone 50-64 with significant chronic conditions that impact movement ability

what declines first lower or upper body strength

lower

what does each number represent during each muscle action for an exercise with a 410 tempo?

4 eccentric, 1 isometric, 0 concentric

female client is a risk factor if she is over age

55

male client is a risk factor if he is over age

45

diabetes is a risk factor if a clients plasma glucose is greater than or equal to

126 mg/dL

what RPE is moderate physical activity

12-13

what is impingement syndrome

non tramatic shoulder pain

caused by approximation of the acromion and greater tubercle of the humerus

coronary artery disease

caused by plaque buildup in the wall of the arteries that supply blood to the heart

exercise provides relief for symtpoms of this

Benefits of circuit training

allow the client to perfrom several exercises in a short period of time yeilding substantial metabolic and cardiovascular responses that could improve aerobic capacity as well

Y balence test

balencing on one leg and pushing a block with the other leg while balencing

metabolic rate

rate calories are burned at

this decreases if you consume too little engery

glycemic index

a measure of how a particular food affects blood glucose levels

foods with lower levels help maintain blood sugar, avoid excessive insulin response that can encourage insulin resistance

what layer of connective tissue holds a single muscle fiber

endomysium

what phase is first in periodization

hypertrophy phase

how long is a microcycle

1-4 weeks

what number of sets per muscle group is needed to stimulate muscular strength adaptations in advanced lifters

8

what number of sets per muscle group is needed to stimulate adaptations in muscular strength in beginner lifters

3

how long can overtraining compromise progress

weeks to months

reverse linear programs (nonlinear periodized programs) is used when what is the goal

when muscular endurance is the goal

reverse linear programs (nonlinear periodized programs)

allows for variation in the intensity and volume within each week over the course of the training program

attempts to train different features of the muscle within the same time frame

what variation has the best effect on maximizing strength

daily

unplanned/flexible nonlinear periodized programs

this gives the PT the option to give the client workouts depending on the clients fatigue level when they come in (fatigue reduces workout quality)

can rotate between moderate 8-10 RM and heavy 4-6 RM

what is a MET

the amount of oxygen consumed while sitting at rest

what is cardiorespiratory fitness (CRF)

a function enhancing the central oxygen dleivery process (heart and circulatory) and the peripheral oxygen uptake mechanisms of the working muscles

it enhances the bodys ability to deliver and use oxygen for metabolic processes allowing the body to do more work easier

exercise decreases risks for what cancers

bladder, colon, endometrium, esophagus, kidney, lung and stomach

minute ventilation

amount of air that enters the lungs per min (better to have a lower amount)

submaximal intensity decreases

minute ventilation, myocardial oxygen cost, HR and BP

capillary density

takes a cross section of muscle and counts the number of capillaries or blood vessels contained within that cross section

this is when you take a piece of someones muscle out of their body

what is it called when your ankle is pointing out ward (laterally) and you hand is facing up

supination

what is it called when your ankle is pointing inward (medially) and your hand is facing down

pronation

examples of transverse plane movements

russian twists, turning head left to right, chest fly

examples of sagital plane movements

bench press, deadlift, bicep curls, walking

Examples of frontal plane movements

Side lunges, lateral shoulder raises