Module 6: Gym Environments, Health & Safety, Resistance Training, Contraindications and Adaptations

Flashcards of key terms and concepts from Module 6 Lecture Notes

Where might personal trainers find employment?

Personal trainers can find employment in health and fitness clubs, recreation centers and gyms, country clubs, yoga and Pilates studios, universities, resorts, clients' homes, hospitals, and corporate organizations.

When working in environments not designed for exercise, what is crucial?

The area must be risk assessed and cleared of hazards, ensuring enough room for safe exercise completion. Access to a first aid kit, safe fire escape, adequate heating/ventilation, and clean drinking water is also essential.

List some considerations for exercising in difficult environments.

Limited space might be best suited to static exercises, high temperatures require low intensity and hydration, hard floors necessitate mats and rule out impact work, and other people might be kept out of sight using blinds.

According to the Health and Safety at Work Act 1974, what duties do employers have?

Employers must provide a Health and Safety Policy Statement (if 5+ employees), safe equipment and environment, control exposure to harmful substances, provide training and supervision, take precautions against risks, protect visitors and the public, report incidents, and provide first aid facilities.

What are the employee responsibilities regarding health and safety?

Employees must take care of their own and others' health and safety, cooperate with the employer on health and safety compliance, and inform the employer of any serious risks.

What is a hazard, according to health and safety regulations?

A hazard is anything that can cause harm.

What is a risk, according to health and safety regulations?

A risk is the chance, high or low, that somebody will be harmed.

What should instructors consider regarding health and safety policy?

Instructors must familiarize themselves with the health and safety policy, particularly regulations relevant to their job. Fitness instructors must carry out safety checks and adhere to company policies.

What is the purpose of an Emergency Action Plan (EAP)?

To organize employer and employee actions during workplace emergencies, outlining what to do in the event, during, and after the emergency.

What is the role of the Register of Exercise Professionals (REPs)?

REPs is a regulating organization protecting the public from unqualified individuals and recognizing qualified exercise professionals.

Why is public liability insurance essential for fitness professionals?

It covers the fitness professional working in a place of employment and can be extended to cover work carried out elsewhere.

What is the purpose of a Physical Activity Readiness Questionnaire (PAR-Q)?

The PAR-Q informs the instructor of a client's suitability to begin exercise participation and raises the client's awareness of exercise risks.

Why is a Health Commitment Statement (HCS) important?

The HCS Simplifies access to activity facilities, harmonizes health, encourages national activity, respects members, aligns with government policies, maximizes membership, and reduces staff stress related to member health.

What is 'duty of care' in tort law?

A legal obligation to provide and adhere to a reasonable standard of care while performing acts that could foreseeably harm others.

What measures you can take to promote your safety at work?

Holding appropriate qualifications, working within competency, holding insurance, maintaining CPD, adhering to codes of conduct, following procedures, and knowing first aid and emergency procedures.

How can a fitness instructor ensure client safety?

Screening clients before exercise, referring clients to the GP when necessary, ensuring appropriate attire, avoiding chewing gum, and observing and correcting technique.

As a fitness instructor, what environmental safety checks are your responsibility?

Ensuring enough space, no trailing wires, dry floors, environment prepared for exercise, all equipment stowed correctly, and floors are kept clean.

What actions are expected of a gym instructor in relation to equipment safety?

Ensuring equipment is stored correctly, keeping equipment clean, placing 'out of order' signs on broken equipment, and reporting broken equipment.

What actions must be taken when working with vulnerable groups?

Fitness instructors must obtain qualifications and training and insurance for special populations, provide clients who fall into these groups the opportunity to follow basic guidelines, or seek further guidance from an appropriately qualified instructor.

What constitutes negligence by a Level 2 gym instructor?

Acting as a specialist instructor, advertising as a specialist instructor, instructing specialist groups regularly, and planning progressive, long-term programs for specialist groups.

List some examples of security measures in fitness facilities.

Video monitoring systems (CCTV), outdoor security lighting, security staff, controlled access (staffed receptions, barriers, swipe cards), alarms, staff training, and confidentiality.

Outline the steps involved in assessing risk in a fitness environment.

1. Identify the hazards. 2. Decide who might be harmed. 3. Evaluate the risks. 4. Record your significant findings. 5. Regularly review your risk assessment.

What are the key principles of correct manual handling techniques when lifting?

Keep loads close to the body, move loads from waist height, maintain a neutral spine, and use the power of your legs.

What factors must an instructor consider when creating appropriate exercise programs for an individual?

Medical status, occupation, lifestyle, and nutrition which all affect exercise choices.

What information is shared when you need to contact emergency services?

Your location, the address to where help is needed, and a clear description of what has happened (injury, type, current management).

Name the three emergency services

• Police provide community safety and act to reduce crime against persons and property, • The fire department provides fire-fighters to deal with fire and rescue operations, • Emergency medical service provides ambulances and staff for medical emergencies

Gyms must accommodate for diverse persons. Name special populations

Children, older people, older adults and those with disabilities may be particularly vulnerable in an emergency situation.

What is resistance training also known as?

Strength training or weight training.

List 3 neural and biochemical benefits of resistance training

Increased motor unit activation, increased testosterone production, and increase in insulin sensitivity.

List resistance training benefits

Increase bone density, improve joint health, increase mobility, increase flexibility, and improve the immune system.

A repetition, or ____ for short, is one complete movement of an exercise normally consisting of a lifting phase and a lowering phase.

rep

A group of repetitions performed continuously is called a _.

set

What is considered a compound exercise?

Exercises that involves two or more joints simultaneously.

What is Anabolism?

The process of building structures in the body.

What is Catabolism?

The process of breaking down structures in the body.

Give examples of types of resistance

These could be free weights, resistance machines, body weight, water, and isometric

What should be considered first when an instructor picks a resistance exercise?

Their client and their client's needs.

In resistance exercises, these muscles help the agonist by modifying the exercise.

Synergists

In resistance exercises, these muscles fix joints in place so that the joint remains stable and the agonist can work efficiently.

Fixators

In resistance exercises, what does the agonist do?

The agonist is the muscle that contracts to produce force and control the movement and is also the target muscle of the exercise

In resistance exercises, what does the antagonist do?

The antagonist is the opposing muscle and the one that relaxes to allow movement to occur

Name the different muscle contraction types

Concentric, Eccentric, Isometric, Isotonic, and Isokinetic

List some Bicep exercises

Bicep Body Row, Machine Bicep Curl, Cable Bicep Curl, Dumbell Bicep Curl

List some Tricep exercises

Seated Tricep Extension, Tricep Dips, Close Grip Tricep Press, and Seated Tricep Push Down

List some Deltoid exercises

BArbell Frontal Raise, Cable Frontal Raise, Dumbell upright row, and dumbbell rear deltoid Fly

List some Pectoral exercises

Dumbbell Bench Press, Barbell Bench Press, Seated Chest Press, and Cable Chest Fly

List some Trapezius exercises

Both Barbell overhand and underhand bent over row, Machine seated underhand, overhand, and parallel row, and dumbbell single arm row

List some Rhomboid exercises

Seated Machine Rear Fly, Standing Cable Rear cross over, Bent-Over Cable Rear Cross Over

List some Latissimus Dorsi exercises

Dumbbell Pull over, Lat pull down, Chin up, and Pull up

List some Oblique and hip flexor exercises

Flutter Kicks, plank, bicycle crunch, cable wood chop low to high, and cable wood chop high to low

List some Rectus Abdominus and Erector Spinae exercises

Back extension, abdominal curl, Abdomial crunch push and pull, and seated back extension

List some Gluteal exercises

Dumbbell Rear Lunge, Rear Lunge, Glute Kickbacks, Machine Glute Bridge (Hip Thrust), squat, deadlift, and dumbbell lunge

List some Hamstring exercises

Seated Leg Curl, Lunge, Deadlift, and Dumbbell squat

List some Quadricep exercises

Squat, dumbbell squat, Barbell Squat, Rear Lunge, and Lunge

List some Abductor and Adductor exercises

Glute Bridge Hip Abduction, Total Hip Machine, Cable Hip Abduction, and Sumo Squat

List some Gastrocnemius and Soleus exercises

45 Degree Calf Press, Seated Calf Raise, Seated Barbell Calf Raise, and calf raise

What do good workout techniques consist of?

Emergency procedure knowledge, client motivation, exercise techniques, the ability to adapt the program, and the ability to review fitness performances

Before starting a session, what should a PT consider?

The program is written and ready. Also, that the equipment is ready, and that the instructor is portraying a positive image.

When communicating, what should instructor's consider?

Using clear terminology, giving motivation, using good teaching points, communicating corrections, and using meaningful counting techniques

When demonstrating to clients, what should instructors do?

Make sure clients have a good view, making demos controlled, emphasize technique, and avoid heavy weights

What does each letter stand for in NASTY

Name the exercise, Adjustments, Silent Demonstration, Teaching Points and Your Go!

Name the 3 main functions of spotting

Assisting the client if they are in difficulty, Applying exercise intensifying techniques such as “forced reps” and Reinforcing correct technique

Moderate intensity exercises consist of what 3 things?

Moderate intensity exercises are cycling, step machines and easy gym circuits

Describe vigorous intensity exercises

Running at <5 MPH, tennis, hiking, and rock climbing are considered vigorous

List some contraindications for exercising older adults (50+)

•Unstable or uncontrolled medical conditions, •resting blood pressure or heart rate values exceed set number, and •experiencing dizziness

What fitness considerations should instructors make for older clients

Reduced mobility, frailty and an increased risk of falls

What consideration should been made when working with someone between 50-64?

Client need to be signposted to a GP for advice as they may require a specialist exercise referral instructor.

What changes take place in the neuromuscular system as one ages?

Muscle fibres become weaker, neural transmitters are reduced, and fewer capillaries are in the muscles

What changes take place in the skeletal system as one ages?

Bones lose density which greatly impacts resistance and increases risk of osteoporosis

Generally, what changes take place in the body as an individual ages?

•Aerobic Endurance •Balance and Coordination •Flexibility and Mobility •Muscle Strength and Muscle Power. Bone density

As we age, cognitive skills decline. List some examples

Visual impairment, auditory impairments, and reduced short-term memory

What risks are common with prenatal women

Hormonal changes make pregnant women more susceptible to injury, joint misalignment, muscular imbalance and motor skills decline.

After pregnancy and giving birth, how long before an individual should start vigorously exercising?

Women should not begin exercising post birth until they have been given clearance by their healthcare professional, usually at the post-partum six-to-eight week check.

What is the most crucial key to a strong exercise session for young adults?

Supervision. Closer supervision is important to ensure correct body alignment.

What is the inclusive fitness initiative?

Provide guidance and support for service providers interested in welcoming disabled people into their facilities.

List some examples of impairments due to disabilities

Cancer, HIV, Blindness/Deafness, Obesity, and loss of limb(s)

The three main learning styles are Visual, Auditory, and ____

Kinaesthetic

List motivational factors, excluding learning styles

Volume of Voice. Use of Visual Imagery. Reinforcing Beliefs inverse Motivation & Identifying Key Performance Markers