Personal Training

Personal Training

Brachial artery

The primary artery of the upper arm, which is often used as a site for measuring blood pressure.

Bradycardia

When the heart rate is less than 60 beats per minute.

Anterior pelvic tilt

An excessive forward rotation of the pelvis that results in greater lumbar lordosis.

Anthropometry

The field of study of the measurement of living humans for purposes of understanding human physical variation in size, weight, and proportion.

Atrophy

The wasting away or decrease in size of body tissue.

Biomechanics

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

Bradypnea

Respiratory rate that is too slow; fewer than 8 breaths per minute.

Central nervous system

A division of the nervous system that includes the brain and spinal cord.

Chronic obstructive lung disease

The condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production.

Chronic obstructive pulmonary disease (COPD)

A general term used to describe progressive lung diseases, including emphysema, chronic bronchitis, and refractory (nonreversible) asthma.

Deconditioned

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Diastolic blood pressure (DBP)

The pressure in arteries and other blood vessels when heart is at rest or between beats; the second (bottom) number recorded.

Dyspnea

Shortness of breath or labored breathing.

Force

An influence applied by one object to another, which results in an acceleration or deceleration of the second object.

Four-site Durnin– Womersley protocol

Measures the thickness of skinfolds at four different places (biceps, triceps, subscapular, and suprailiac) within the body to estimate body fat percentage.

Heart rate (HR)

The measurement of the number of times a heart beats within a specified time period (usually 1 minute).

Hypertension

Consistently elevated blood pressure.

Integrated performance paradigm

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

Jackson and Pollock 3-Site protocol

Measures the thickness of skinfolds at three different places within the body to estimate body fat percentage.

Jackson and Pollock 7-Site protocol

Measures the thickness of skinfolds at seven different places within the body to estimate body fat percentage.

Kyphotic/Kyphosis

The normal curvature of the thoracic spine region, creating a convex portion of the spine.

Linear periodization

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Loaded movement training

Adding additional weight or load to dynamic, full-body, multiplanar movements.

Lordotic/Lordosis

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

Lower crossed syndrome

Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine.

Lower extremity functional test (LEFT)

A performance assessment designed to test lateral speed and agility.

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.

Morbidity

The state of having a disease.

Mortality

A state or a risk of death or dying.

Nervous system

A network of specialized cells called neurons that transmit and coordinate signals, providing a communication network within the human body.

Neuromuscular efficiency

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Neuromuscular junction

The specialized site where the nervous system communicates directly with muscle fibers.

Obesity

A complex disease involving an excessive amount of body fat; classified by a body mass index of 30 or greater.

Overactive

When elevated neural drive causes a muscle to be held in a chronic state of contraction.

Overweight

A body weight greater than what is considered within normal standards; a body mass index of 25.0 to 29.9.

Parasympathetic nervous system

Subdivision of the autonomic nervous system that works to decrease neural activity and put the body in a more relaxed state.

Periodization

Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.

Peripheral nervous system (PNS)

Nerves that connect the rest of the body to the central nervous system.

Plantar flexion

Extension occurring at the ankle. Pointing the foot downwards.

Posterior pelvic tilt

An excessive rotation of the pelvis that results in lesser lumbar lordosis.

Power

Force × Velocity or Work ÷ Time

Power stroke

The myosin heads bind to actin and pull them toward the sarcomere center, which slides the filaments past each other, shortening the muscle.

Pro shuttle (5-10-5) assessment

A performance assessment designed to test lateral acceleration, deceleration, agility, and control.

Progressive overload

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

Prone

Lying facedown.

Proprioceptively enriched environment

An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms.

Quickness

The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activities.

Radioulnar pronation

Inward rotation of the forearm from a palm-up position to a palm-down position.

Radioulnar supination

Outward rotation of the forearm from a palm-down position to a palm-up position.

Reciprocal inhibition

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

Respiratory system

A bodily system, also known as the pulmonary system, that brings oxygen into the lungs from breathed air while removing carbon dioxide from the lungs into the outside air; includes airways, lungs, and the respiratory muscles.

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.

Rockport walk test

An aerobic test for deconditioned individuals or those of low fitness levels in which they are instructed to walk as fast as possible and have their pulse taken immediately after completing 1 mile.

Sagittal plane

An imaginary bisector that divides the body into left and right halves.

Scapular depression

Downward (inferior) motion of the scapulae.

Scapular elevation

Upward (superior) motion of the scapulae.

Scapular protraction

Abduction of scapulae; shoulder blades move away from the midline.

Scapular retraction

Adduction of scapulae; shoulder blades move toward the midline.

Self-myofascial techniques

Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues; examples include foam rolling or self-massage.

Somatic nervous system

Nerves that serve the outer areas of the body and skeletal muscle and are largely responsible for the voluntary control of movement.

Somatosensory system

Provides information that is acquired from receptors in the body (skin, muscle, joints, tendons) about the position and motion of the body parts relative to other body regions and the support surface.

Speed

The ability to move the body in one intended direction as fast as possible.

Stability

The resistance to the external disruptions to one’s equilibrium.

Static balance

The ability to maintain the center of mass within the base of support in a stationary position, meaning no linear or angular movement.

Steady-state (SS) heart rate

Any stage at which the physiological response of heart rate from the cardiovascular system becomes relatively constant in relation to the amount of work being performed (i.e., the heart rate response matches the level of work being performed).

Strength

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Stroke

A sudden lack of blood supply to the brain, caused by either a blockage in an artery or ruptured blood vessel.

Stroke volume

The amount of blood pumped out of the heart with each contraction.

Supine

Lying faceup.

Tachypnea

Respiratory rate that is too fast; greater than 24 breaths per minute.

Tachycardia

When the heart rate is greater than 100 beats per minute.

Systolic blood pressure (SBP)

The pressure in arteries and other blood vessels when the heart is contracting; the first (top) number recorded.

Sympathetic nervous system

Subdivision of the autonomic nervous system that works to increase neural activity and put the body in a heightened state.

Suspended bodyweight training

A form of resistance training that uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises.

Tanaka formula

A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).

Training plan

The specific outline created by a fitness professional that details the form of training, length of time, future changes, and specific exercises to be performed.

Training volume

The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.

Transverse plane

An imaginary bisector that divides the body into top and bottom halves.

Type I (slow twitch) muscle fibers

Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue.

Type II muscle fibers

Muscle fibers that are larger in size, generate higher amounts of force, and are faster to fatigue.

Underactive

When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.

Undulating periodization

A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.

Upper crossed syndrome

Postural syndrome characterized by a forward head and protracted shoulders.

Ventilatory threshold 1 (VT1)

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.

Ventilatory threshold 2 (VT2)

The point where glucose provides nearly all of the energy for the activity.

Vertical loading

Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.

Vestibular system

Provides information about the position of the body and head, and spatial orientation relative to its surrounding environment; located in the inner ears that assist with balance.

Volume

The total amount of work performed in each timeframe, typically 1 week.

Phase 1

Stabilization

Phase 2 - Level 2

Strength Endurance

Phase 2 - Level 3

Muscular Development

Phase 2 - Level 4

Maximal Strength

Phase 3 - Level 5

Power

FITTE - VP

Frequency, Intensity, Type, Time, Enjoyment, Volume and Progression

2 subsystems of Nervous System

Central and Peripheral

2 subsystems of Peripheral

Motor and Sensory

2 subsystems of motor nerves

Somatic and Autonomic

2 subsystems of Autonomic nervous system

Sympathetic and Parasympathetic

Total Body Exercise

Ball Squat, Curl to Press 

Multiplanar Step-Up, Balance, Curl to Overhead Press 

Single-Leg Squat, Curl to Overhead Press 

Single-Leg Squat to Row 

Multiplanar Lunge to Two-Arm Dumbbell Press 

Squat, Curl to Two-Arm Press 

Deadlift, Shrug to Calf Raise 

Two-Arm Push Press – power phase 

Barbell Clean – power phase 

chest/pushing exercise

Push-Up 

Push-Up: Hands on Ball 

Standing Cable Chest Press 

Flat Dumbbell Chest Press 

Barbell Bench Press 

Medicine Ball Chest Pass 

Medicine Ball Rotation Chest Pass