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Module 21

Terms in this set (70)

What should be included in a training template for client records?

a. The 1 repetition max of the client's bench press
b. The client's BMI
c. Exercise selection for the client
d. Weight of the client
Exercise selection for the client
Which exercise should be avoided if a client exhibits anterior pelvic tilt?
Select one:
a. Leg raises
b. Chest press
c. Seated calf raises
d. Calf raises
Leg raises
Which of the following refers to a program design approach that changes acute variables to achieve different goals on a daily or weekly basis?
Select one:
a. Linear periodization
b. Undulated periodization
c. Tabulation
d. Linear summation
Undulated periodization
Undulating Periodization
Allows the client to train at varying intensities during the course of a week, which allows for multiple adaptations once a level of fitness has been achieved.

For example, the client may do a stabilization workout on Monday, a strength workout on Wednesday and a power workout on Friday.
Periodization
1. Dividing the training program into distinct periods (or phases) of training.
2. Training different forms of strength in each period (or phase) to control the volume of training and to prevent injury ( 39 , 75 , 95 ).
macrocycle
Annual plan
mesocycles
1-3 months
microcycles
weekly plans
anatomic adaptation
The different periods (or phases) of training seen in a traditional periodization model include a preparatory period
David has a new client in her 2nd trimester of pregnancy. How should he modify the overhead squat assessment for her?
Select one:
a. The range of motion should be decreased
b. The heels should be elevated
c. The range of motion should be increased
d. The arms should be placed at the sides
a. The range of motion should be decreased
What cognitive-behavior approach involves thoughts influencing behavior?
Select one:
a. Social support
b. Extrinsic
c. Intrinsic
d. Association and dissociation
d. Association and dissociation
If a client exhibits arms falling forward during an overhead squat assessment, which activity should be avoided?
Select one:
a. Elliptical trainer
b. Rowing machine
c. Treadmill
d. Versa climber
c. Treadmill
What assessment should be avoided or modified if a client's knees are falling in during a single-leg squat assessment?
Select one:
a. Shark skill test
b. 40-yard dash
c. Overhead squat assessment
d. Lower extremity strength assessment
a. Shark skill test
Which is the best approach for avoiding activation of the adductors during a floor bridge?
Select one:
a. The feet should be wider than hip-width apart and straight ahead
b. The feet should be hip-width apart and turned out
c. The feet should be hip-width apart and straight ahead
d. The feet should be together and pointed straight ahead
The feet should be hip-width apart and straight ahead.
Which exercise should be avoided if a client exhibits arms falling forward?
Select one:
a. Reverse flys
b. Light chest press
c. Floor prone cobra
d. Lat pull-downs
d. Lat pull-downs
What is a client's strongest source of self-confidence?
Select one:
a. Performance accomplishments
b. Imagery
c. Modeling
d. Verbal persuasion
a. Performance accomplishments
Training Plan
annual, monthly, and weekly programming;

start with high-volume, low-intensity training (Phase 1) and progress to low-volume, high intensity training (Phases 4 or 5); progress OPT

Phase every 4 - 6 weeks in a linear fashion.
Heart Rate Max (regression formula)
208 - (.7 X age)
Pregnant women in 2nd and 3rd trimesters should avoid?
- power and speed assessments
- push up assessments or on knees
- single-leg squat assessment should be single leg balance
- ROM for OHS decreased
What is a normal HR measurement?
70 -80 bpm
What is a normal blood pressure measurement?
< 120mm Hg (systolic) /80 mm Hg (diastolic)
objective information examples?
heart rate, blood pressure, body comp, performance assessments
Subjective information examples?
personal history such as occupation, lifestyle, and medical background
Do NOTS for fitness professionals? 6 items
1. diagnose medical conditions
2. prescribe treatment
3. prescribe diets
4. provide treatment of any kind for injury or disease
5. provide rehabilitation services
6. provide counseling services
What do beta blockers do?
Generally used as antihypertensive (high blood pressure), may also be prescribed for arrhythmias (irregular heart rate)
What medications treat hypertension?
calcium-channel blockers, nitrates, diuretics, vasodilators
What is hypertension?
high blood pressure
Average HR for male ? and for female?
70bpm male
75bpm female
Assessment adjustments for obese population?
- Rockport walk test is preferred cardio assessment
- single-leg balance instead of single-leg squat
- modified push-ups on bench or knees
Assessment adjustments for low back pain
- watch for pelvis tilt during OHS, pushing or pulling as core weakness
Assessment adjustments for shoulder injuries
- watch for arms fall forward in OHS, shoulders elevating, head migrating in push and pull
- eliminate large amounts of stress on shoulder complex
If your knees adducts during single leg squat assessment what assessment should be avoided?
shark skills test

use two legs instead
What is the purpose of a vertical jump test?
to assess lower extremity power
Purpose of a 40-yard dash?
assess acceleration and speed

- 60 yard field with 40 yard apart cones
Purpose of pro shuttle test ?
assess speed, explosion, body control and agility (ability to change direction)
When should you take someone's circumference measurements?
...
LEFT test purpose?
assess agility, acceleration, deceleration, neuromuscular control
GAIT assessment purpose?
dynamic posture during ambulation
What is synergistic dominance?
synergists take over function for a weak or inhibited prime mover
Suggested cardio activities for people who turned feet out?
-treadmill
-elliptical trainer
-rowing machine
-versa climber
What is reciprocal inhibition?
*The antagonist muscle responds with reciprocal inhibition. Causes antagonist to contract less as the agonist contracts.
Kinetic chain checkpoints?
1. Foot and ankle
2. Knee
3. Lumbo-pelvic-hip complex (LPHC)
4. Shoulders
5. Head
Valgus
move inward
Gait assessment: Flatten feet. Overactive muscles?
-peroneal complex
-lat. gastrocnemius
-biceps femoris (short head)
-TFL
Gait assessment: Flatten feet. Underactive muscles?
-ant. tibialis
-post. tibialis
-med. gastrocnemius
-glut medius
Gait assessment: Excessive rotation. Overactive muscles?
- external obliques
- adductor complex
- hamstrings
Gait assessment: Excessive rotation. Underactive muscles?
- gluteus medius / maximus
- intrinsic core stabilizers
Gait assessment: Hip hike. Overactive muscles?
-Quadratus lumborum (opposite side)
- TFL/ Glut min (same side
Gait assessment: Hip hike. Underactive muscles?
- adductor complex (same side)
- gluteus medius (same side)
Gait assessment: rounded shoulders. Overactive muscles?
- pectorals
- lat dorsi
Gait assessment: rounded shoulders. Underactive muscles?
- mid and lower traps
- rotator cuff
Gait assessment: Head forward. Overactive muscles?
-upper trap
-levator scapulae
-sternocliedomastoid
Gait assessment: Head forward. Underactive muscles?
deep cervical flexors
What exercises are challenging to maintain good upper body posture?
- stationary bike / cycling
- stair climber
- treadmill
- anything with a TV
Post-Cardiac rehab: how many phases? & how many weeks for each phase?
4 phases, 12 weeks (36 outpatient visits)
Two ways the OPT model can be used in an undulating, nonlinear fashion?
- use weekly cycles composed of various phases of OPT model
- using weekly cycles composed of one phase of the OPT model, with varied intensities and volume throughout week
What is the flexibility continuum and how does it apply to the OPT Model?
Corrective (phase 1) , active (phase 2-4) and functional (phase 5) flexibility
Prone iso-abs: arms should be?
parallel to each other
Single leg balance: two things to monitor during assessment?
feet turn out, anterior pelvic tilt
3 things to monitor during resistance training?
- feet turn out
- anterior pelvic tilt
- arm falling forward
What needs to be considered when giving clients homework?
- attitude
- goals
- difficulty (make simple at first)
A training template should track what five items?
- phase of training
- exercise selection
- intensity
- volume
- outcome
10 most effective exercises in most individuals?
- supine bridge
- prone iso-abs
- scaption
- single-leg balance reach
- squat jump to stabilization
- back row
- squat to row
- squat
- lunge
- deadlift
What is triple extension and when is it used?
extension of hip, knees, ankle and used during gait
Grams of recommended protein for:
-general?

- adults?
-strength athletes?
-endurance athletes?
Grams of protein per kg of body weight per day
- GENERAL = .8 g/kg per day

- .8 (.4g/lb)
-1.2-1.7 (.5-.8 g/lb)
-1.2-1.4(.5-.6 g/lb)
Recommended carb intake ?
6-10 g/kg (2.7 - 4.5 g/lb) per body weight per day
Recommended fat % intake? adults and athletes
adults 20-35%, athletes 20-25%
Recommended carb % intake?
45-65%
Recommended protein % intake?
10-35%
How many calories are in a gram of
- fat?
- protein?
- carb?
- 9
- 4
- 4
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