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CPT Vocab
Section 4-6
| Question | Answer |
|---|---|
| HIIT | High-intensity interval training: intervals of near-max intensity exercise in between short rest periods |
| HRA | Health risk assessment: Screening tool to evaluate risks and benefits before starting exercise |
| PAR-Q+ | Physical activity readiness questionnaire: assesses readiness to participate in structured exercise |
| HHQ | Health history questionnaire: diet, sleep, stress, occupation, exercise history, hobbies/recreation, past medical history |
| Rationale for fitness assessments | Relevance, appropriateness, validity, reliability |
| Peripheral vasodilation | Widening blood vessels near the skin to lose heat |
| Exercise test termination criteria | Chest pain, drop in BP greater than 10mmHg, excess BP elevation if SBP >250mmHg or DBP >115mmHg, excess fatigue, signs of lack of oxygen, unconciousness |
| Anthropometry | Study of measurement of humans to understand physical variation in size, weight, and proportion |
| BMI <18.5 classification | Underweight |
| BMI 18.5-24.6 classification | Healthy weight |
| BMI 25-29.9 classification | Overweight |
| BMI 30-34.9 classification | Obese |
| BMI 35-39.9 classification | Obesity 2 |
| BMI >40 classification | Obesity 3 |
| Where to take waist circumference measurement | At narrowest part of waist, around belly button height |
| At risk waist circumference | Men with >100 cm (~40in) and women with >88cm (~35in) |
| WHR | Waist-to-hip ratio: ratio correlated to cardiovascular risk |
| Gynoid | Pear-shaped torso, more fat in hips and thighs, lower cardio risk |
| Android | Apple-shaped torso, more fat in abdomen, higher cardio risk |
| Gluteal fold | Where the fold of the bum joins the back of the thigh |
| WHR Low classification | Men <0.95, women <0.8 |
| WHR moderate classification | Men 0.96-1.0, women 0.81-0.85 |
| WHR high classification | Men 1.0+, women 0.86+ |
| Skinfold measurements | Estimate body fat percentage by pinching skin with calipers |
| Jackson and Pollock 7-site protocol | Skinfold measurements at 7 different place, most accurate |
| Jackson and Pollock 3-site protocol | Skinfold measurement at 3 places, men: chest, abdomen, thigh, women: triceps, suprailic, thigh |
| 4-site Durnin-Womersly protocol | Skinfold measurements at 4 sites on upper abdomen, biceps, triceps, subscapular, suprailic |
| BIA | Bioelectrical Impedance Assessment: estimates body fat % by measuring resistance to flow of electricity though the body |
| Archimedes's principle | The amount of water and object displaces is proportional to its mass |
| Cardiorespiratory fitness | Ability for cardiovascular and respiratory system to provide oxygen during exercise |
| VO2max test | Maximal oxygen uptake: measures body's upper limit of O2 use (peak VO2), reflect heart health |
| RPE | Rating of Perceived Exertion: how hard it feels while exercising |
| YMCA 3-minute step test | 3-minute bout of stair stepping at 96 steps/min on a 12in block to measure aerobic fitness |
| Recovery Heart Rate (RHR) | Heart rate after exercise that indicates heart health |
| Rockport Walk test | Person walks as fast as possible for 1 mile, then records HR |
| 1.5 mile run test | For more fit people, person runs 1.5 miles as fast as possible, then records HR |
| Talk test | Measures heart health by seeing whether person can talk at varying intensities of exercise |
| Ventilatory threshold 1 (VT1) | When body uses equal mix of carbs and fats for energy |
| Steady-state (SS) heart rate | When HR is relatively constant in relation to amount of work performed |
| Ventilatory threshold 2 (VT2) | When glucose provides all energy for an activity |
| VT2 talk test | Measures level that body can work at max sustainable SS HR for more than a few minutes, only for performance goals |
| Anaerobic energy systems | Energy systems converting glycogen to glucose aren't enough to create ATP |
| Static posture | Body position when not moving |
| Dynamic posture | Body alignment when moving |
| Pes planus | Flat foot; collapsed arch |
| Kinetic chain checkpoints | Areas monitored during exercise: foot/ankle, knees, LPHC, shoulders, head |
| Knee valgus | Knees bent inwards |
| Knee varus | Knees bent outwards |
| Pes planus distortion syndrome | Postural syndrome with flat feet, knee valgus, adducted and internally rotated hips |
| Pes planus distortion syndrome overactive muscles | Gastrocnemius & soleus (calves), adductor complex (thighs), hip flexors |
| Pes planus distortion syndrome underactive muscles | Anterior & posterior tibialis (shin), gluteus maximus & medius |
| Lordosis | Normal curve of cervical and lumbar spine, concave curve |
| Lower Crossed syndrome | Postural syndrome with anterior pelvic tilt and excessive lordosis of lumbar spine |
| Lower Crossed syndrome overactive muscles | Hip flexors and lumbar extensors (low-back muscles) |
| Lower Crossed syndrome underactive muscles | Gluteus maximus & medius, hamstring complex, abdominals |
| Upper Crossed syndrome | Postural syndrome with forward head and neck with protracted shoulders (rounded forward), hunchback look |
| Upper Crossed syndrome overactive muscles | Pectoralis major & minor, levator scapula & sternocleidomastoid (neck), upper trapizius |
| Upper Crossed syndrome underactive muscles | Middle & lower trapizuis, rhomboids (mid-back), deep cervical flexors (neck) |
| OHSA | Overhead squat assessment: Squatting to assess dynamic posture, core stability, and neuromuscular control |
| Single-leg squat assessment | Movement assessment looking at dynamic posture, lower-extremity strength, balance, and coordination, not for people at risk for falling or recovering from leg/ankle/foot injuries |
| Pushing assessment & pulling assessment | Movement assessment for upper extremities and trunk |
| Push-up test | Performance assessment for muscular endurance of upper extremities |
| Bench press strength assessment | Performance assessment to estimate 1-rep max of bench press |
| Squat strength assessment | Performance assessment to estimate 1-rep max of squat with weights |
| Vertical jump assessment | Performance assessment testing max jump height and lower extremity power |
| Long jump assessment | Performance assessment testing max jump distance and lower extremity power |
| LEFT | Lower extremity functional test: performance assessment testing lateral speed and agility |
| 40-yard dash assessment | Performance assessment testing reaction capabilities, acceleration, and max sprinting speed |
| Pro shuttle (5-10-5) assessment | Performance assessment testing lateral acceleration, deceleration, agility, and control |
| Reassessment period | Every month or quarterly |
| Overactive muscles turning out feet | Gastrocnemius and soleus |
| Integrated training | Combo of all forms of exercise to ensure well-balanced work-outs |
| Progressive overload | Increasing intensity or amount of exercise systematically/gradually |
| Fundamental movement patterns | Common movements performed in daily life and are involved in exercise |
| Posture | Relative placement of the body in relation to physical position |
| Acute variables | Factors determining how an exercise should be performed |
| Repetition | Once complete movement of an exercise |
| Set | A group of consecutive repetitions |
| Rest interval | Time between sets to rest |
| Training intensity | Level of effort compared to max effort, usually % |
| Training volume | Sum of repetitions in a set during each training session multiplied by resistance used |
| Stretch-shortening cycle | Eccentrically loading a muscle to prep for rapid concentric contraction |
| SAQ | Speed, agility, and quickness training |
| OPT model level 1 | Stabilization: endurance |
| Superset | 2 exercises done quickly back to back without a break |
| OPT model level 2 | Strength: endurance, muscular development, maximal strength |
| OPT model level 3 | Power |
| Rate of force production | Ability for muscle to exert max force in minimal amount of time |
| OPT Phase 1 | Stabilization endurance training: improve movement patterns and muscle imbalances |
| OPT Phase 2 | Strength endurance training: increase prime mover strength |
| OPT Phase 3 | Muscular development training: build muscle mass |
| OPT Phase 4 | Maximal strength training: increase max prime mover strength |
| OPT Phase 5 | Power Training: increase max strength and rate of force production |
| Benefits of flexibility training | Improved ROM, less risk of injury |
| Benefits of cardiorespiratory training | Improves cardio (HR, BP) |
| Benefits of core training | Improves posture, lowers back pain, increases rotational strength |
| Benefits of plyometric training | Improves stretch-shortening cycle (better explosive movement) |
| Benefits of SAQ training | Improved agility and speed |
| Benefits of resistance training | Increased strength and muscle build, reduces body fat, better bone mineral density |
| Benefits of balance training | Decreased risk of injury, improved stability |
| Flexibility | Normal ability for muscles to stretch soft tissues at normal ROM |
| Extensibility | Ability to stretch/elongate |
| Mobility | Optimal flexibility and ROM of a joint |
| Myofascial | Connective tissue like muscles and fascia |
| Relative flexibility | When body seeks path of least resistance while moving |
| Lengthening reaction | Lengthening a muscle leads to multiple neurological reactions to allow the muscle to stretch |
| Static stretching | Holding the muscle in a stretched position long enough to let the muscle relax (30+ sec) |
| Pattern overload | Repeating the same motion for long periods of time can cause imbalance/injury |
| Cumulative injury cycle | Tissue trauma causes inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances |
| Nocioceptors | Pain receptors in skin and fascia |
| Davis' Law | Soft tissue models along lines of stress |
| Collagen matrix | Meshwork of connective tissue with collagen proteins |
| Self-myofascial release (SMR) | Breaks up adhesions in muscle fascia by increasing blood flow foam rolling or self-massage |
| Fascial system | Web of connective tissue under the skin |
| Neurophysiological effect | Affects the nervous system |
| Mechanical effect | Has a physical effect |
| Delayed-onset muscle soreness (DOMS) | Soreness 24-72 hours after vigorous exercise or unaccustomed activity |
| Stretch tolerance | Experience physical sensation of stretching to reduce discomfort at end of ROM |
| Active stretching | Using agonists and synergists to move joint, held for 1-2 sec and repeated 5-10 reps |
| Dynamic stretching | Uses force production and body momentum to stretch with reciprocal inhibition, ~10 reps of 3-10 stretches |
| Controversial stretches | Stretches that have a higher risk for injury |
| Contraindication for myo-fascial rolling | Osteoporosis |
| ADL | Activities of Daily Living: Basic self-care activities |
| Rate of progression | How frequency, intensity, time, and type increase and at what speed |
| 5 components of fitness | Cardio fitness, muscular strength and endurance, flexibility, body composition |
| FITTE-VP | Frequency, intensity, time, type, enjoyment, volume, progression |
| Frequency | Number of training sessions in a given time period |
| Frequency of moderate-intensity aerobic activity | 5 times/week, or 150 min/week |
| Frequency of high-intensity aerobic activity | 3 times/week, or 75 min/week |
| Intensity | Level of demand an activity places on the body |
| Tanaka formula | HRmax = 208 - (0.7 x age) |
| Target heart rate | Predetermined desired HR during exercise |
| HRR (Heart rate reserve) (Karvonen method) | [(HRmax - HRrest) x intensity] + HRrest = Target HR |
| Ventilatory threshold (Tvent) | When breathing focuses on oxygen intake during exercise, indicating switch from aerobic to anaerobic energy production |
| Type | Type of exercise activity performed |
| Aerobic exercise criteria | Rhythmic, use large muscle groups, be continuous in nature |
| Tabata training | Type of HIIT with max effort for 20 seconds, then rest for 10 seconds, repeated for 8 intervals |
| Volume | Total amount of work performed in each timeframe |
| General progression recommendation | <10% exercise volume increase per week |
| General warm-up | Has movements not necessarily related to exercises later on |
| Specific warm-up | Has movements mimicking those that will be performed later |
| Stretching techniques only used on ... | Overactive muscles |
| Cardiorespiratory part of warm-up should last | 5-10 minutes at low to moderate intensity |
| Principle of specificity | Body adapts so specific demands placed on it |
| Zone 1 | Below VT1, light/moderate, can still talk easily |
| Zone 2 | VT1 to midpoint, challenging to hard, need bigger breaths and is harder to talk continuously |
| Zone 3 | Midpoint to VT2, vigorous to very hard, hard breathing and talking is limited to short phrases |
| Zone 4 | Above VT2, very hard to max effort, breathing as hard as possible, impossible to talk |
| Stage 1 | Warm-up, 30 min workout in Zone 1, cool down |
| Stage 1 focus | Build foundation level of fitness and aerobic base |
| Stage 2 focus | Increase workload to improve aerobic fitness |
| Stage 2 interval training | Warm-up, (1 min in Zone 2, 3 min in Zone 1)x3, cool down |
| Stage 3 focus | Increases capacity for aerobic and anaerobic exercise, not necessary for general populace |
| Midpoint | Halfway point between VT1 and VT2 |
| Stage 3 | Warm-up, (2 min in Zone 2, 1 min in Zone 3)x2, cool down |
| Stage 4 focus | Increase anaerobic exercise capacity, only for really fit people |
| Stage 4 | Warm-up, 1 min in Zone 1, 1 min in Zone 2, 10 seconds in Zone 4, 1 min in Zone 1, 10 seconds in Zone 4 (if possible), cool down |
| Stage 5 focus | Sport-specific to improve conditioning |
| Anterior pelvic tilt considerations for cardio workouts | Bicycles or steppers may not be initially used and treadmill speed should avoid overstriding |
| Recommended amount of vigorous exercise per week | 75 min/week |
| Recommended days for moderate intensity exercise | 5 days/week |
| Core stability | Ability to maintain position by stabilizing spine |
| Core endurance | Ability to control spine motion over a longer period of time |
| Core | LPHC: lumbar spine, pelvic girdle, abdomen, hip joint |
| Local muscles | Attach near or on the spine, mainly type 1 slow-twitch fibers |
| Importance of core training | Optimizing posture, performance, injury resistance, and rehabilitation |
| Lordosis | Natural concave curve of spine (cervical and lumbar) |
| Kyphosis | Natural convex curve of spine (thoracic and sacrum) |
| Anterior pelvic tilt effects | Excessive curve in lower back |
| Posterior pelvic tilt effects | Lessened curve in lower back |
| Scoliosis | Abnormal spine curve side to side |
| Drawing-in maneuver | Stabilizing core by drawing in belly button toward spine |
| Bracing | Contracting global abdominals (rectus abdominus and obliques) |
| Sequence of core training programs | Intervertebral stability, lumbopelvic stability, muscular efficiency |
| EMG | Electromyography |
| Base of support | Area beneath a person consisting of every point where the body touches the support surface |
| Limits of stability | Area where center of gravity can be moved without changing base of support |
| Static balance | Maintaining center of mass when base of support and support surface is not moving |
| Semi-dynamic balance | Maintaining center of mass when base of support isn't moving but surface is (ie. skateboard) |
| Dynamic balance | Maintaining center of mass when base of support and surface are moving |
| Vestibular system | Inner ear gives info of body position and spacial orientation, good for balance while moving |
| Somatosensory system | Sensory receptors give info of body position and motion, as well as support surface, good for balance on unstable surfaces |
| Sensorimotor function | How visual, vestibular, and somatosensory info is processed and the motor response that occurs |
| Pertubation | Altered body state due to external force (postural disturbance) |
| Proprioceptively enriched environment | Unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms |
| Balance training progression 1 | Exercises have little joint movement of balance leg |
| Balance training progression 2 | Exercises have movement of balance leg through full ROM |
| Balance training progression 3 | Exercises have hopping with single-leg stance landing, holding position for 3-5 seconds |
| Plyometric training (reactive training) | Exercises generate quick, powerful movements through eccentric than concentric contraction |
| Ground reaction force | Force on the body from the ground when body makes contact |
| Rate of force production | Ability for muscles to exert max force over shortest amount of time |
| Stretch-shortening cycle | Eccentrically loading before rapid concentric contraction |
| Integrated performance paradigm | Efficient movement involves force dampening (eccentric), stabilization (isometric), and acceleration (concentric) |
| Eccentric phase | Agonist muscle is lengthened, storing elastic energy and stimulating muscle spindles |
| 3 variables of eccentric phase | Magnitude, rate, and duration of stretch |
| Amortization phase | Transition from eccentric to concentric (shorter is better) |
| Concentric phase | Stored elastic energy is used to produce force or dissipated as heat, shortening agonist muscle |
| Benefits of plyometric training | Improves neuromuscular efficiency and maximize function |
| Plyometric intensity | Distance covered and amount of stress/effort expended |
| Plyometric volume | Number of times feet touch the ground, throws, or catches |
| Plyometric training frequency | 1 day between intense training, 60-120 sec between drills, 2-3 days for newer people, 1-3 per week |
| Plyometric progression 1 | Small jumps and hold landing for 3-5 sec |
| Plyometric progression 2 | Bigger jumps with dynamic motion, repeated with minimal stop |
| Plyometric progression 3 | Explosive, powerful movements performed rapidly |
| SAQ | Speed, agility, and quickness |
| Speed | Ability to move body as fast as possible in one direction |
| Agility | Ability to start, stop, and change direction while maintaining posture, COD with unpredictability |
| Quickness | Ability to react and change position at max force production during dynamic activities |
| SAQ training benefits | Improved acceleration, deceleration, and changing directions, better muscle recruitment |
| COD | Change of direction: ability to predictably change directions |
| Stride rate | Number of strides in a given time (distance) |
| Stride length | Distance covered by each stride during a gait cycle |
| Frontside mechanics | Proper alignment of lead leg and pelvis during sprinting (triple flexion) |
| Triple flexion | Ankle dorsiflexion, knee flexion, hip flexion, neutral pelvis |
| Improved frontside mechanics | Better stability, less braking force, increased forward driving force |
| Backside mechanics | Proper alignment of rear leg and pelvis during sprinting (triple extension) |
| Triple extension | Ankle plantarflextion, knee extension, hip extension, neutral pelvis |
| Improved backside mechanics | Stronger push phase |
| SAQ training recommendations for youths | 1-3/week, 4-8 drills, 1-4 sets, 3-5 reps, 15-60 second rest |
| SAQ training activities for youth | Red Light, Green Light or Follow the Snake |
| Osteopenia | Loss of bone density |
| Sarcopenia | Age-related loss of muscle mass |
| Beginner SAQ exercise parameters | 4-6 drills with limited speed and unpredictability |
| Intermediate SAQ exercise parameters | 6-8 drills with greater horizontal speed but limited unpredictability |
| Advanced SAQ exercise parameters | 6-10 drills allowing max speed and unpredictability |
| Recommended SAQ training for weight loss clients | 1-2 sessions/week, 3-5 reps |
| General Adaptation Syndrom (GAS) | How an organism adapts to stimulus in three stages |
| Alarm reaction stage | Initial reaction to a stressor |
| Resistance development stage | Body increases functional capacity to adapt to a stressor |
| Exhaustion | Prolonged stress or unbearable stress that makes the body tired, possibly causing injury or breakdown |
| Periodization | Training program divided into smaller progressive stages based on general adaptation syndrome and principle of specificity |
| Mechanical specificity | Weight and movement placed on the body |
| Neuromuscular specificity | Speed of contraction and exercise selection |
| Metabolic specificity | Energy demand placed on the body |
| Training program for weight loss | Most exercises should be performed standing with moderate weights, monitoring rests in between |
| Adaptations from resistance training | Stabilization, muscular endurance, hypertrophy, strength, power |
| Training for power | Increase weight or speed |
| Low reps | 1-5 reps |
| Medium reps | 6-12 reps |
| High reps | 12+ reps |
| Training intensity | Level of effort compared to max effort (usually %) |
| Stabilization and muscular endurance training recommendations | Moderate-high reps (12-20+), low-moderate sets (1-3), low-moderate training intensity (50-70%) |
| Muscular hypertrophy training recommendations | Low-moderate reps (6-12+), moderate-high sets (3-6), moderate-high training intensity (75-85%) |
| Maximal strength training recommendations | Low reps (1-5), high sets (4-6), high training intensity (85-100%) |
| Power training recommendations | Low-moderate reps (1-10), moderate-high sets (3-6), low training intensity (30-45% for weights, 10% body weight for medicine ball) |
| Repetition tempo order | eccentric/isometric/concentric/isometric |
| Training for muscular endurance | Light to medium weight with moderate to high reps |
| Max strength rest period | 3-5 minutes |
| Power rest period | 4 minutes |
| Training volume formula | reps x sets x weight |
| Resistance training beginner session frequency | 2-3/week |
| Resistance training intermediate session frequency | 3/week for total body, 4/week for split training regimen |
| Split routine | Training different muscle groups during each session/day |
| Resistance training advanced session frequency | 4-6/week, can do multiple in a day |
| Exercise order for resistance training | Large muscle mass exercises first, then small muscle mass exercises |
| Warm up set | 1-2 sets at low intensity to prepare for higher intensity (10-15 reps) |
| Single set | Doing 1 set of each exercise, 2 sessions/week recommended |
| Multiple set | Doing multiple sets of each exercise |
| Pyramid | Increasing/decreasing weight with each set (1-12 reps for light, 1-2 for heavy) (around 4-6 sets) |
| Superset | Doing 2 sets in rapid succession with minimal rest (8-12 reps) |
| Complex training | Doing a compound/multi-joint exercise with heavy load immediately followed by explosive movement, 72 hour recovery |
| Drop set | Doing a set to exhaustion, then reducing load (5-20%) and completing the set (2-4 reps), around 2-3 drops per set |
| Giant set | Doing 4+ exercises in rotation with minimal rests between sets (5-15 sec rest/exercise, 2-5 sec rest/giant set) |
| Rest pause | Add slight pause between repetitions in multiple sets |
| Circuit training | Doing a series of exercises with minimal rest (1-3 sets, 8-20 reps) |
| Peripheral heart action | Circuit training alternating upper and lower body exercises in a set (8-20 reps) |
| Vertical loading | Strength exercises done in rapid succession, working from upper body downwards |
| Horizontal loading | Doing all sets of an exercise/body part before moving on to next exercise/body part (limit rest to 30-90 sec/set) |
| Post-activation potentiation (PAP) | Muscle force generation increased due to inner contraction of the muscle |
| Valsalva maneuver | Breathing out against a closed windpipe to stabilize spine |
| Where to spot for dumbells | Wrists |
| Resistance training progression | Stabilization, strength, power |
| Stabilization-focused exercises | Progress from bilateral to unilateral movement with slow tempo, many reps, and few sets, or progress by decreasing base of support |
| Strength-focused exercises | Uses heavier loads to increase muscle mass and strength |
| Power-focused exercises | Increases rate of force production |
| Training plan includes... | Form of training, length of time, future changes, and specific exercises |
| Macrocycle (annual plan) | Long term training plan from month to month for a year with training schedules, fitness evaluations, and recovery periods, split into three phases |
| Macrocycle phases | Preparatory (pre-season), competitive (in-season), transition (off-season) |
| Mesocycle (monthly plan) | Details specific workout days and training style usually for 4 weeks |
| Microcycle (weekly plan) | Usually 7 day plan of specific workouts per day |
| Linear periodization | Gradually increases training intensity while decreasing volume |
| Undulating peroidization | Changes in volume, intensity, and exercise selection to make different loads on a daily or weekly basis |
| Warm-up | Flexibility training and optional cardio warm up for 5-10 min, addresses overactive muscles |
| Activation | Core and balance exercises, addresses underactive muscles |
| Skill development | Plyometric and SAQ exercises, instruction for exercise equipment, for new skills not high intensity |
| Cool down | Light cardio optional, static stretching and self-myofascial techniques |
| Compound (multi-joint) movement pattern | Exercise involving multiple joints and muscle groups |
| Squat muscles | Quadriceps, gluteal complex, hamstrings, calves |
| Hip hinge muscles | Hamstrings, gluteal complex, low-back, abdominals |
| OPT model for body fat reduction | Cycle Phase 1, 2, & 3 at 4 weeks each for 6 months, then combine (do cardio monthly) |
| OPT model for increasing lean body mass | Phase 1 for 4 weeks, then cycle Phase 2, 3, & 4 every month for 6 months, then cycle Phase 2 & 3 for 5 months, with monthly cardio |
| OPT model for improved general performance | Phase 1 for 4 weeks, Phase 2 for 4 weeks, then combo Phase 1, 2, & 5 for 8 10 months with monthly cardio (Phase 4 optional) |
| If prone position is too uncomfortable... | Use a machine or stand in hip-hinge position |
| Medical precautions for self-myofascial release | Joint hyper-mobility and scoliosis |
| Modalities | Devices/tools that enhance an exercise for a desired outcome |
| Benefits of strength training machines | Fixed planes of motion, easy to use, don't need spotters, good for beginners |
| Drawbacks of strength training machines | Less core stability practice, less total-body movement, not for all body types, limited planes of motion, not as good for athletic training |
| Benefits of free weights | Total-body movement, good for core stability, more planes of motion, greater variety, more ideal for weight loss |
| Drawbacks of free weights | Harmful if don't have proper stability and control, need spotters for heavier weight, need multiple to change intensity |
| Cable machine use | Cables must be aligned with line of pull of muscles, used similarly to free weights but doesn't need spotter |
| Elastic resistance | Elastic bands not ideal for building muscle or max strength, but good for rehab or sports practice, resistance isn't constant |
| Antirotational exercises | Core exercises that resist trunk rotation, often unilateral |
| Asymmetrical resistance loading | Unequal/uneven resistance force |
| Where most trunk rotation occurs | Thoracic spine |
| Medicine ball benefits | Develop explosive power, good for muscle strength, endurance, or power, sports training |
| Elastic resistance band shouldn't be stretched more than | 250% of resting length |
| Med ball weight for high velocity exercises | Less than 10% of body weight |
| Benefits of kettlebell training | Use of posterior chain, better grip strength, good for novice to professional, total-body movement, high energy cost |
| Kinesthetic awareness | Awareness of body position while moving |
| Closed chain exercises | Hands/feet are in constant fixed position and don't move |
| Open chain exercises | Hands/feed not in fixed position and move during exercise |
| Suspended bodyweight training | System of ropes/webbing allowing you to work against your own body weight while exercising |
| Benefits of suspended bodyweight training | Increased core activation and balance, low spine compression, better flexibility, good for Phase 1 & 2 |
| Foot placement for kettlebell swings | Shoulder-width apart |
| Sandbag benefits | Provide continuous instability, greater muscle activation, good for loaded movement training |
| ViPR | Vitality, performance, & reconditioning: cylinder tube of rubber for loaded movement training, good for explosive rotational strength |
| Loaded movement training | Adding weight to dynamic, full-body, multiplanar movements |
| Thinner battle ropes | 1-1.5 in diameter, better for aerobics/muscular endurance for 30+ seconds, beginners, weaker grip strength, shorter, smaller hands |
| Thicker battle ropes | 2 in diameter, better for strength/power/anerobics for less than 30 seconds, more experienced people |
| Stability ball size for <5 ft tall | 45 cm |
| Stability ball size for 5'1-5'7 ft tall | 55 cm |
| Stability ball size for 5'8-6' ft tall | 65 cm |
| Stability ball size for >6' ft tall | 75 cm |
| Proper stability ball size guidelines | Sitting has hips and knees at 90 degree angle and feet flat on floor |
| Stability ball benefits | Unstable base of support increases muscle activation, increased overload of stability |
| BOSU ball | Looks like stability ball cut in half with firm plastic flat side, don't stand with flat side up, targets leg stability, good for Phase 1 & 2 |
| Terra-Core | Inflatable rubber bladder with hard plastic back surface, can lie down on top |
| Fitness tracker benefits | Motivation, accountability, accuracy, & medical purposes |
| More accurate heart rate monitor is... | Chest-strap HRM |
| TRX Rip Trainer motion | Rotation |
| Children/teen exercise recommendations | 60 min of moderate to vigorous exercise per day |
| Peak oxygen uptake | Use for children instead of VO2max |
| Considerations for children | Get tired easier with high-intensity exercise, more sensitive to high heat, lower sweating rate, good at endurance |
| Aerobic training volume progression for kids | Not more than 10% per period of adaptation |
| Resistance exercise recommendations for kids | 1-2 sets of 8-10 exercises at 8-12 reps, don't exceed 6-8 reps for strength Development and 20 reps for more muscle endurance |
| Exercise recommendations when hot for kids | 2-3 days/week, 30 min long plus warm-up & cool down, increase reps first, than resistance |
| Arteriosclerosis | Hardening and loss of elasticity of arteries normally occurring with age, causing higher blood pressure |
| Older adult exercise recommendations | Start low then progress to 3-5 days/week at 20-45 min and 45-80% of VO2 peak |
| Older adult resistance training recommendations | Lower initial weights and slow progression, 1-3 sets of 8-10 exercises with 8-20 reps, 20-30 min session |
| Exercise focus for weight loss clients | Energy expenditure at 200-300 kcal per session, minimum 1,200 kcal per week, progressing up to 2,000 kcal |
| Considerations for obese clients | Prefer standing/sitting exercises, caution for prone or supine, don't do SMR, machines may not work |
| Exercise recommendations for overweight clients | Start low intensity progressing duration up to 60 min and frequency to 5-7 days/week before increasing intensity no greater than 60-80% mas HR |
| Resistance training for overweight clients | 1-3 sets of 1-15 reps, 2-3 days/week, could do circuit training with up to 20 reps |
| Considerations for diabetes | Watch for exercise-induced hypoglycemia, may need to measure glucose before, during, or after exercise, may need to reduce insulin before exercise and eat carbs after, good footwear |
| Hypoglycemia symptoms | Pale, sweaty, shaky, headache, nausea, irregular/fast HR, dizzyness |
| Diabetes exercise recommendations | Low-impact activity at 4-7 days/week, 50-90% max HR, 20-60 min, 1-3 sets of 10-15 reps for resistance training at 2-3 days/week, plyometric not recommended |
| Considerations for hypertension | Not ideal for head to be lower than heart, standing/sitting exercises, no SMR, avoid long periods of isometric/concentric action, don't grip tightly |
| For clients with HR affecting meds.. | Don't use max HR formulas, use talk test |
| Hypertension exercise recommendations | Continuous lower-intensity, 3-5 days/week, 20-45 min/day, resistance exercise is circuit or peripheral heart action |
| Heart disease exercise recommendations | Moderate intensity cardio 3-5 days/week, 20-40 min/day, talk test may be better, don't overgrip or heavy lift, standing & sitting |
| Resistance training for heart disease | 1-3 sets of 10-20 reps, 2-3 days/week, only start after 3 months of asymptomatic aerobic training, circuit training recommended |
| Considerations for osteoporosis | Caution w/ dynamic spine flexion & SMR, for severe osteoporosis water exercise recommended, emphasize fall prevention |
| Considerations for arthritis | Avoid early morning exercise, pain for 1+ hr means modify exercise, low-volume circuit recommended, 30 min/session, stay in pain-free ROM, no plyometric |
| Considerations for cancer | Tired quickly, immunocompromised so private setting, less muscle mass, SMR not recommended, may start at 5 min of exercise |
| Exercise recommendations for cancer | Low to moderate intensity, 3-5 days/week, avoid high intensity, intermittent exercise sessions for total of 20-30 min, |
| Resistance training for cancer | 1-3 sets of 10-15 reps, 2-3 days/week |
| Exercise contraindications for pregnancy | Persistant bleeding during 2 & 3 trimester, pregnancy-induced hypertension, preterm labor (current or prior) |
| Considerations for pregnancy | Decreased oxygen, no prone/supine especially after 1st trimester, extra calories needed, avoid SMR on swelling/varicose veins |
| Exercise recommendations for pregnancy | Moderate intensity 3-5 days/week, 15-30 min/day, no plyometric in 2 & 3rd trimesters, low-impact/step aerobics |
| First trimester | Weeks 1-13 |
| Second trimester | Weeks 14-26 |
| Third trimester | Weeks 27-end of pregnancy |
| Resistance training for pregnancy | 2-3 days/week, light loads at 12-15 reps, moderate to high-intensity possible at 1st trimester if previously exercised, but no high-intensity for 2 & 3rd trimesters |
| Restrictive lung disease | Affects lung tissue, preventing full expansion of lungs |
| Chronic obstructive lung disease | Altered airflow through lungs, generally due to airway obstruction from mucus |
| Considerations for lung diseases | Decreased oxygen, upper limb exercise may cause fatigue earlier, aerobic exercise determined by shortness of breath |
| Lung disease contraindications | O2 saturation below 85%, unusual dyspnea or not enough oxygen during exercise |
| Exercise recommendations for lung disease | 3-5 days/week, 40-60% capacity, up to 20-45 min |
| Resistance training for lung disease | 1 set of 8-15 reps, 2-3 days/week, peripherial heart action circuit training recommended |
| Intermittent claudication | When symptoms of peripheral arterial disease appear |
| Peripheral arterial disease (PAD) | When blood vessels are blocked/restricted usually due to atherosclerosis |
| Exercise recommendations for PAD | Leg pain is limiting factor, 20-30 total min, 10+ min sessions, 3-5 days/week up to 7, no SMR |
| Considerations for PAD | No smoking for 1 hr before exercise, focus on aerobic exercise (walking), circuit resistance training complementary (train til moderate to severe discomfort, rest, repeat until 20-30 total min) |
| Four Horsemen of Fitness | Kettlebell, Indian club, wand, and dumbell |
Created by:
XiaoYiSheng