Personal Training and Exercise Science Review

Vocabulary-style flashcards based on lecture notes covering exercise technique, physiology, nutrition, and training program design.

Posterior deltoid activation technique

Raise (abduct) the arms toward the head.

Front squat prime mover

Quadriceps

Lat pull-down correction

Pulling the bar to the chest.

Forward lunge technique error

The knee crossed the toe.

Back flattening verbal cue

Elevate the chest.

Squat prime mover

Knee extensors

Deadlift descent correction

Move the hips back (posteriorly) to increase knee and hip extension.

Seated row concentric phase error

Excessive hip extension.

Lateral lunge plane of motion

Frontal

Exercise hand position error

Incorrect hand width.

Romanian deadlift eccentric phase error

Excessive knee flexion.

Dumbbell fly technical error

The humerus is outwardly rotated and the back is excessively arched.

Step-up foot placement error

The foot is being placed incorrectly on the step.

Plantar flexion

The concentric (muscle shortening) movement phase of calf exercise.

Side raise risk factor

The weight is being lifted too high causing risk of impingement (excess abduction).

Cable pullover prime mover

Latissimus dorsi

Pull-up range of motion error

Incomplete range of motion.

Opposite raise purpose

To strengthen the low back.

Barbell shoulder press bar path

The weight should be lowered to the front of the body.

Reverse lunge foot placement error

The exerciser's foot placement is too narrow.

Reverse grip pull-down grip type

Supinated

Bench dips prime mover

Triceps

Triceps pushdown humerus position

The humerus should be maintained in a fixed, parallel position to the body through the full range of motion.

Single arm row trunk error

The exerciser's trunk is excessively rotated.

Dumbbell shoulder press trunk error

The trunk is overextended.

Rhomboid muscle training (bent-over row)

Scapular retraction is necessary to effectively train this muscle.

Muscle mass (bodybuilding) training load

Moderate load ($<85\%\,1RM$) and moderate repetitions ($8\text{-}12$).

Rotator cuff

The four muscles that stabilize the shoulder.

Low back pain synergy

Often caused by weakness in abdominal muscles combined with a lack of hip flexibility.

Latissimus dorsi tightness effect

Difficulty raising arms overhead to perform a military press or overhead squat.

Cardiovascular adaptation

Resting heart rate goes down as fitness improves because stroke volume increases.

Creatine monohydrate

A supplement that increases energy stores for immediate energy to improve sprints and heavy lifting.

Type I muscle fibers

Used for endurance; has the lowest capacity for muscle hypertrophy and force output.

Anabolic hormone release (back squats)

$4$ sets of $8$ repetitions using $80\%\,1RM$ with $60$ second rest intervals.

Lactic acid energy source

Sugar is used for energy to produce lactic acid during a $10\,RM$ squat.

Cortisol

An adrenal hormone associated with distress (negative stress).

Glycogen storage sites

Stored primarily in the muscles and liver.

Fast-twitch, glycolytic fiber recruitment

Achieved through high speed/power activities like $8$ maximal speed tuck jump rebounds.

High intensity anaerobic energy source

Carbohydrates (primarily meet the demand for sprinting or resistance training).

Initial strength adaptation (first $4$ weeks)

Nervous system adaptations.

VO2

The oxygen used by the body during exercise.

Step-up upward phase left hip action

Extension

Coronary arteries

Supply oxygenated blood to the cardiac muscle tissue.

Adduction

Motion of the humerus when it moves towards the midline of the body during a pull-up.

Abdominal curl up difficulty

Greatest difficulty is achieved by moving the arm position further away from the pivot (lever arm).

Seated row bicep activation

Increase activation by changing to a supinated (underhand) grip.

Aerobic training effect on fast-twitch fibers

Increases the oxygen capacity of fast-twitch fibers.

Femur-Tibia anatomical relation

The femur is Superior to the tibia.

Tendon

Tissue that connects muscle to bone.

Oblique muscle activation exercise

Low-to-high rotational chop.

New client re-evaluation timeframe

$4\text{-}6$ weeks after starting due to early adaptations.

Central fat storage risk

Central fat storage (trunk/abdominal area) is closely linked to cardiovascular disease.

Post-exercise energy replenishment

Carbohydrates are the best nutrient to consume immediately following exercise to replenish stores.

Osteoporosis nutrient deficiency

Calcium

Medical clearance BP threshold

Resting blood pressure of $140/88\,mmHg$ requires medical clearance.

Male obesity body fat percentage

$$25\%$$

HDL cholesterol

High-density lipoprotein; associated with positive cardiovascular health; "good cholesterol."

Short-term goal timeframe

A goal that can be accomplished in less than a month (e.g., doubling push-up repetitions).

Cardiorespiratory endurance assessment (teen)

The $1$ mile run is an appropriate assessment for a sixteen-year-old female.

Radial pulse palpation error

Using the incorrect fingers (e.g., the thumb).

Obese client exercise initiation

Recommendation to use low-impact activities.

Saturated fat calorie limit

$10\%$ or less of total daily calories for a healthy individual.

Simple sugar calorie limit

No more than $10\%$ of total daily calories.

Protein dietary contribution

Contributes the fewest calories to daily need as it is used primarily for tissue recovery.

Calories per gram of fat

$9\text{ kcal/g}$ (e.g., $8$ grams of fat equals $72$ calories).

Anemia deficiency

Lack of Iron commonly creates diet-induced anemia.

Essential amino acids

Amino acids that must be ingested because they cannot be synthesized by the body.

Exercise hydration recommendation

Drink $8\text{-}10$ ounces every $15$ minutes during a training session.

Excessive protein intake effect

Intake well above the recommended daily levels does not increase muscularity.

LDL cholesterol

The "bad" cholesterol; levels are raised by high intake of saturated fat.

Lower body fat storage benefit

Associated with a lower risk for CAD (Coronary Artery Disease) than upper body fat storage.

Cellulite reduction fact

An individual cannot spot reduce any kind of fat.

Push-up test utility

Best selection to identify muscular fitness and core stability simultaneously.

Aerobic capacity decline

A reduction of $1\%$ per decade is expected for a sedentary person after age $25$.

Hypertension/Cholesterol heart health activity

Aerobic training.

Hypertrophy rest period

$60\text{-}90$ seconds between sets when using $70\text{-}80\%\,1RM$.

Exercise order principle

Perform multi-joint or large-muscle exercises like bent-over rows before small-muscle exercises like bicep curls.

Hip musculature power exercise

Box jumps.

Quadriceps training for low back pain

The leg press is the best choice for training quads in clients with low back pain.

Hamstring dynamic flexibility activity

Romanian deadlift.

Beginner endurance intensity

$50\text{-}70\%$ intensity range for a healthy person beginning an endurance program.

Super set system

Two exercises performed in a row with only transitional rest between sets.

Lower abdominal activation

Typically achieved through pelvic tilts or leg raises.

Rectus femoris stretch

Walking lunge.

Strength gain intensity

$80\text{-}90\%\,1RM$ causes the greatest gains when performed to momentary fatigue.

Hamstring stress correction (leg curl)

Ankles should be dorsiflexed to increase stress on the hamstring muscle group.

Lateral step-up activation

Increases activation of the hip adductors compared to forward step-ups.

Adduction (Definition)

Movement of a limb towards the midline of the body.

Pull-up spotting technique

Support the client using two hands on the waist.

Exercise modality order

Strength, then aerobic, then static flexibility.

Pyramid set system

Increasing the weight during each set as repetitions are concurrently reduced.

Heart Rate Max Formula

$$220 - \text{age}$$

40-year old male max heart rate

$$180\text{ beats/min}$$

Detraining effect minimization

Minimizing loss of fitness during reduced frequency via increased intensity.

Hip extensor range of motion

The back squat requires the greatest range of motion from the hip extensors among quad/hip exercises.

Specific warm-up

Use of actions and muscles that resemble the actual activity to be performed.

Radial pulse

The pulse palpated at the side of the wrist below the thumb.

Glycogen (Definition)

The primary storage form of sugar in the human body.

Frontal plane

The plane in which abduction and adduction movements (like the lateral lunge) occur.