Fitness Mentors - Programming Specialist

Joint - Where two or more bones articulate around an axis

Ligament - Connective tissue that attaches bone-to-bone - in most joints, ligaments provide support and enhance joint stability

Tendon - Connective tissue that attaches muscle to bone

Shoulder is backwards in photos

Shoulder moves in all planes of motion

Open Chain Movements - attachment point to the resistance is moving, but body stays in same place. (bench, DB row, Lat pulls, etc.)

Closed Chain Movements - the attachment point to the resistance is fixed, allowing the body to move around it. Examples include squats, push-ups, and lunges, which engage multiple muscle groups and promote stability.

Critical for balance, stability, and safety

Stretching hip flexors and doing more lower body pulling will help fairly quickly

PART 1: List which 3 systems make up the human movement system?

PART 2: Discuss the difference between the following mechanoreceptors: Muscle Spindles, Golgi Tendon Organ

PART 3: Identify 3 differences between slow-twitch and fast-twitch muscles.

PART 4: List the 6 functions of the skeletal system.

PART 5: Name and define the 3 planes of motion.

PART 6: List  each type of joint movement that occurs in the frontal plane of motion.

PART 7: Describe each of the following muscle contractions: Eccentric, Isometric, Concentric.

PART 8: Discuss the difference between and open and closed chain exercise. List an example not included in the book.

PART 9: List the 6 Primary Fitness Movements and give an example exercise for each that is not given in the book. Also list the agonist muscle for each movement.

PART 1: The 3 systems that make up the human movement system:

  1. Skeletal System

  2. Muscular System

  3. Nervous System

PART 2: Difference between Muscle Spindles and Golgi Tendon Organ:

  • Muscle Spindles: Sensory receptors located within muscles that detect muscle stretch and help regulate the muscle's contraction. They are primarily responsible for the reflex action to prevent overstretching.

  • Golgi Tendon Organ: Found at the junction of muscles and tendons, these receptors sense tension and prevent damage from excessive force by inhibiting muscle contraction when the tension is too high.

PART 3: Differences between Slow-Twitch and Fast-Twitch Muscles:

  1. Contraction Speed: Slow-twitch muscles contract slowly, while fast-twitch muscles contract quickly.

  2. Energy Source: Slow-twitch muscles primarily use aerobic metabolism, whereas fast-twitch muscles rely on anaerobic metabolism.

  3. Fatigue Resistance: Slow-twitch muscles are more resistant to fatigue compared to fast-twitch muscles, which fatigue more rapidly.

PART 4: 6 Functions of the Skeletal System:

  1. Support

  2. Movement

  3. Protection

  4. Blood Cell Production

  5. Electrolyte balance

  6. Energy Storage/Endocrine Function

PART 5: The 3 Planes of Motion:

  1. Sagittal Plane: Divides the body into left and right sections, allowing flexion and extension movements.

  2. Frontal Plane: Divides the body into front and back sections, allowing abduction and adduction movements.

  3. Transverse Plane: Divides the body into top and bottom sections, allowing rotational movements.

PART 6: Types of Joint Movement in the Frontal Plane of Motion:

  • Abduction

  • Adduction

  • Inversion

  • EversionU

  • Lateral Flexion

PART 7: Muscle Contractions Descriptions:

  • Eccentric: Muscle lengthens under tension, often acting against resistance (e.g., lowering a weight).

  • Isometric: Muscle contracts without changing length, maintaining tension (e.g., holding a plank).

  • Concentric: Muscle shortens while generating force, typically overcoming resistance (e.g., lifting a weight).

PART 8: Open vs. Closed Chain Exercise:

  • Open Chain Exercise: The distal segment (the attachment point) moves freely, and the body remains in a fixed position. An example not included in the book is a leg extension exercise.

  • Closed Chain Exercise: The distal segment is fixed while the body moves. An example not included in the book is a pull-up.

PART 9: 6 Primary Fitness Movements and Examples:

  1. Lower Push (squat/knees): Example - Goblet Squat (Agonist: Quadriceps)

  2. Upper Horizontal Push: Example - Bench - (Pecs)

  3. Upper Horizontal Pull: Example - Inverted Row (Agonist: Latissimus Dorsi)

  4. Upper Vertical Push: Example - Military Press (delts)

  5. Upper Vertical Pull: Example - Lat pull downs (lats)

  6. Lower Pull (hip hinge/glute): Example - deadlift, ham curls

FITNESS ASSESSMENTS

Subjective assessments: used to gather info about a clients lifestyle, occupation, personal and medical history.

  • Essential first step with client to learn personal and medical history

  • Allows trainer to not only get to know the client, but provides requisite details for the program design, and ensures the customer gets what they need.

If a client answers YES to any PAR-Q question, they must receive a doctor’s clearance to start an exercise program.

OBJECTIVE ASSESSMENTS - A.K.A FITNESS ASSESSMENTS:

Physiologic assessments: an assessment used to gather info about a clients body function and systems

  • resting heart rate

  • blood pressure

  • weight

  • BMI

  • Body Comp

  • Circumference Measurements

RESTING HEART RATE:

Avg RHR for Males - 70BPM Females - 75BPM

FITNESS ASSESSMENT

STATIC POSTURAL ASSESSMENT

SAME FOR DEADLIFT AND BENCH

PART 1: 3 Standard Subjective Assessments

  1. PAR-Q (Physical Activity Readiness Questionnaire): This allows understanding of a client’s readiness for physical activity.

  2. Health History Questionnaire: Provides insights into medical history, medications, and health conditions.

  3. Lifestyle Questionnaire: Gathers information on daily habits, diet, and exercise routines.

Used to Develop Rapport: Lifestyle Questionnaire is key for developing rapport as it helps trainers get to know the client personally and understand their motivation and lifestyle, leading to a more tailored approach.

PART 2: Normal and High Blood Pressure

  • Normal Systolic/Diastolic Blood Pressure: 120/80 mmHg

  • High Blood Pressure: Generally considered to be 130/80 mmHg or higher.

PART 3: 4 Ways to Measure Body Composition

  1. Skinfold Measurements (Calipers)

  2. Bioelectrical Impedance Analysis (BIA)

  3. Hydrostatic Weighing

  4. Dual-Energy X-ray Absorptiometry (DEXA)

Most Accurate: DEXA is considered the most accurate.

PART 4: 7 Skinfold Sites for Skinfold Caliper Method

  1. Triceps

  2. Chest

  3. Midaxillary

  4. Subscapular

  5. Abdomen

  6. Suprailiac

  7. Thigh

Body Fat Percentage Calculation:

  • Body Fat Percentage = (Weight - Lean Weight) / Weight × 100

  • Calculation: (150 - 120) / 150 × 100 = 20% body fat.

PART 5: Static vs Dynamic Posture

  • Static Posture: The alignment of the body when not in motion, assessed when a person is standing still.

  • Dynamic Posture: The alignment of the body during movement, assessed when a client is exercising or performing activities.

PART 6: 7 Kinetic Chain Checkpoints in Overhead Squat Assessment

  1. Foot Position

  2. Knee Position

  3. Hip/Hinge

  4. Lumbo-Pelvic-Hip Complex

  5. Shoulder Position

  6. Head Position

  7. Spine Alignment

PART 7: 5 Variables for Estimated VO2 Max (Rockport Walk Tests)

  1. Weight in kg

  2. Time taken to complete 1 mile

  3. Heart Rate at the end of the walk

  4. Age

  5. Gender

PART 8: Postural Issues

  • Pronation Distortion Syndrome: Feet turn out, knees move in.

  • Lower Crossed Syndrome: Anteriorly rotated pelvis.

  • Upper Crossed Syndrome: Protracted shoulders.

PART 9: Corrective Exercise Strategies

  • Feet Turn Out: Stretch the calves and strengthen the ankle dorsiflexors.

  • Knees Move In: Strengthen the glutes and perform lateral band walks.

  • Anteriorly Rotated Pelvis: Stretch hip flexors, strengthen glute and core muscles.

  • Protracted Shoulders: Stretch the pectorals and strengthen the upper back muscles (e.g., rhomboids).

PROGRAM DESIGN

PART 1: Three Types of Specificity in General Adaptation Syndrome (GAS)

  1. Mechanical Specificity: Refers to the specific exercises that are performed; for example, lifting heavier weights promotes strength gains in those specific muscle groups.

  2. Metabolic Specificity: Relates to the energy systems that are utilized during specific forms of training; for instance, aerobic training primarily targets the aerobic energy system, while sprinting focuses on anaerobic energy systems.

  3. Neuromuscular Specificity: Involves the specific motor skills and movements required for particular sports or exercises, addressing the way the nervous system interacts with muscle contractions.

PART 2: Five Examples of How Overload Can Be Achieved

  1. Increasing weight: Adding more weight to an exercise, gradually increasing intensity.

  2. Increasing repetitions: Performing more repetitions of an exercise within a set.

  3. Increasing sets: Adding more sets to a workout routine.

  4. Decreasing rest time: Reducing the amount of rest between sets to increase intensity.

  5. Changing tempo: Altering the speed at which exercises are performed, such as slowing down the eccentric phase of a lift.

PART 3: Phases of General Adaptation Syndrome (GAS)

  1. Alarm Phase: The initial reaction to stress, characterized by fatigue, soreness, and a decrease in performance.

  2. Resistance Phase: The body adapts to the stressor, resulting in improved performance and adaptation to the training stimulus.

  3. Exhaustion Phase: If the stress continues without adequate recovery, the body experiences fatigue and injury, leading to a decrease in performance and overall health.

PART 4: Acute Variables

  1. Repetitions: The number of times an exercise is performed.

  2. Sets: The number of cycles of repetitions performed.

  3. Intensity: The amount of weight lifted relative to the person's maximum.

  4. Rest Period: The time taken to recover between sets.

  5. Volume: The total amount of weight lifted in a training session (sets x reps x load).

  6. Frequency: The number of training sessions per week.

  7. Tempo: The speed of repetitions during exercising.

PART 5: Five Levels of the FORM Model

  1. Fitness: General physical fitness and wellness levels.

  2. Organization: Systematizing the approach to training and exercise.

  3. Resources: Availability of tools and equipment required for training.

  4. Motivation: Understanding personal and external motivations behind exercise.

  5. Measurement: Assessing and analyzing fitness progress.

PART 6: Table 4-2 – The FORM Model Levels and Associated Acute Variables

Note: Memorization of the specific table requires the actual Table 4-2 reference which is not provided in the notes.

PART 7: Three Questions Pertinent to Building a Fitness Program

  1. What are the specific goals of the program?: Defining clear objectives for what the program aims to achieve.

  2. What is the current fitness level of the individual?: Assessing baseline fitness to tailor the program accordingly.

  3. What are the available resources and constraints?: Considering equipment, time, and any physical limitations during program design.

PART 8: Three Favorite Endurance and Hypertrophy Resistance Training Systems

  1. Superset Training: Performing two exercises back-to-back with little to no rest in between, promoting endurance and hypertrophy.

  2. Pyramid Training: Gradually increasing weight and decreasing reps across sets, which allows for both endurance and strength adaptations.

  3. Circuit Training: Utilizing multiple exercises in a sequence, focusing on minimal rest to enhance cardiovascular endurance and muscle growth.

PART 1: Elements that Affect Flexibility:

  • Age: Flexibility typically decreases with age due to changes in connective tissues.

  • Gender: Females generally have greater flexibility compared to males due to anatomical differences.

  • Activity Level: Regular stretching and physical activity can enhance flexibility.

  • Muscle Temperature: Warmer muscles tend to be more flexible.

  • Joint Structure: The design of the joints and the type of connective tissues can influence flexibility.

PART 2: Internal Limiting and External Limiting Factors of Flexibility:

  • Internal Limiting Factors:

    • Muscle Tissue: The elasticity of the muscle fibers affects flexibility.

    • Joint Structure: The bony architecture of joints limits flexibility.

  • External Limiting Factors:

    • Environmental Temperature: Warmer environments can enhance muscle flexibility.

    • Equipment: Use of props and tools during stretching can impact flexibility training.

PART 3: Stretching Techniques:

  1. Static Stretching: Involves holding a stretch position for an extended time to elongate the muscle.

  2. Dynamic Stretching: Involves controlled movements that gently take you to the limits of your range of motion.

  3. Ballistic Stretching: Involves bouncing movements to push the muscles beyond their normal range, though it's generally not recommended due to injury risk.

  4. Proprioceptive Neuromuscular Facilitation (PNF) Stretching: Combines stretching and contracting of the muscle group being targeted to enhance flexibility.

  5. Active Stretching: Involves actively controlling the stretch position using the strength of opposing muscles.

  6. Passive Stretching: Relies on an external force (like a trainer or object) to assist in achieving a stretch.

PART 4: Tissue and Joint Mobilization Techniques:

  1. Soft Tissue Mobilization: Involves techniques like massage to relieve muscle tension and improve flexibility.

  2. Joint Mobilization: Involves oscillatory movements or sustained pressure applied to joints to improve range of motion.

  3. Myofascial Release: A specialized technique aimed at relieving tension in the fascia and connective tissues surrounding muscles.

  4. Graston Technique: A form of manual therapy that utilizes specialized instruments to detect and treat areas of soft tissue restrictions.

  5. Active Release Technique (ART): A manual therapy system that treats soft tissue by targeting specific muscle, tendon, ligament, fascia, and nerves.

PART 5: Corrective Exercise Strategy for Feet Turning Out:

  • Feet Turn Out: Stretch the calves and strengthen the ankle dorsiflexors to improve alignment and function during the overhead squat assessment.

PART 6: Weak Muscles and Corrective Exercise Strategy for Excessive Arch in Low Back:

  • Weak/Lengthened Muscles: Typically, the abdominals and hip extensors are lengthened and weak in individuals with excessive arching in the low back.

  • Corrective Exercise Strategy: Implement exercises to strengthen the abdominals (such as planks) and stretch the hip flexors and lower back (such as hip flexor stretches).