NETA Personal Training Test
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| Rapport | Positive connection between 2 people
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| 5 strategies to make a good first impression | Dress professional, good hygiene, professional greeting, listen, body language
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| What percentage of a message may be attributed to the elements? | 38% of what you say, 7% how you say it, 55% body language
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| Paraphrasing | re-stating in similar words
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| Reflecting | Clarifying in own words
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| Repeating | Using exact words
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| Summarizing | Stating key points. Used to close a conversation or start a new one
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| Minimal encourages | Short phrases to encourage them to talk more...really?
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| Questioning | Gather information using open or closed questions
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| Pre contemplation | "I won't" Individual is not thinking about changing
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| Contemplation | "I may" Individual has intentions of changing within the next 6 months- Weighs pros and cons
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| Preparation | "I will" Individual has intentions of changing within the next month- Joined the health club
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| Action | 'I am" Individual is performing regular activity
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| Maintenance | "I still am" Individual has sustained being physically active for 6 months
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| Self-efficacy | Task specific confidence
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| 4 factors that influence self-efficacy | Past performances, mastery experiences, social persuasion, vicarious experiences (watching someone else)
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| SMART | Used for goal setting- Specific, Measurable, Attainable, Relevant, Time bound
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| Anatomical Position | Body is standing erect with feet positioned hip width apart and toes pointing forward. Arms are hanging by side with palms facing forward. Head and eyes looking forward.
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| Anterior | Front of body
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| Posterior | Back of body
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| Superior | A body part located closer to the head and further from the toes relative to another body part
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| Anterior | A body part located further from the head and closer to the toes relative to another body part
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| Proximal | A body part located closer to the midline of the body
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| Distal | A body part located further from the midline of the body
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| Transverse Plane | Divides the body horizontally into upper and lower segments
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| Sagittal Plane | Divides the body into right and left segments
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| Frontal Plane | Divides the body into anterior and posterior segments
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| Functions of the skeletal system | Provides supportive framework for posture, protects vital organs, provides a lever system that works with the muscles for movement, stores essential minerals (phosphorus, calcium), Produces blood cells within the bone marrow
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| Axial Skeleton | 80 bones including the skull, ribs, sternum, and vertebral column.
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| Appendicular skeleton | 126 bones including the upper and lower extremities, shoulder and pelvic girdles.
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| How many bones in the vertebral column and the order of regions | 33 bones. Cervical, thoracic, lumbar, sacrum, coccyx
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| Cervical region | Consists of 7 bones which support the skull and neck
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| Thoracic region | Consists of 12 bones that connect to the ribs that provide support for the thorax
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| Lumbar region | Consists of 5 bones and are the largest to support body weight.
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| Sacrum | A single bones consisting of 5 fused vertebrae that transmits body weight to the hip bones
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| Coccyx | 4 fused vertebrae that are functionally insignificant
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| Synarthrodial joints | Held together by tough fibrous connective tissue making an immovable joint such as those found between suture joints of the skull.
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| Amphiarthrodial joints | Connected by fibrocartilaginous tissue such as that found between 2 vertebrae. This type of articulation allows for slightly movable joint.
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| Diarthrodial joints | Freely movable joints that are the most common in the body. They are also called synovial joints because of the synovial fluid that lubricated the joint
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| Cardiac Muscle | Involuntary muscle that lines the walls of the heart. Extremely efficient and fatigue resistant
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| Smooth Muscle | Involuntary muscle that lines the walls of the organs. Moves food through the digestive system
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| Skeletal Muscle | Voluntary muscle that stabilizes and moves the body.
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| First 2 steps of the sliding filament theory | An electrical impulse is delivered by the CNS via a motor neuron to muscle fiber
The small heads projecting from the myosin filaments bind with the actin filaments to create actin-myosin cross-bridges
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| Second 2 steps | The A flmts are pulled-power stroke-across the myosin flmts
The sliding A causes z-lines to move closer together which shortens sarcomere w/o changing myofilaments length
Impulse from CNS subsides allowing A-M to uncouple returning to normal length
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| Isometric | The muscle produces force, but no movement occurs and the muscle doesn't shorten- arms pressing against door frame
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| Isotonic | Muscle shortens and lengthens as force is generated against force.
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| Concentric phase | When the muscle shortens
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| Eccentric phase | When the muscle lengthens
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| Flexion | A movement that decreases the angle at a joint bringing 2 body segments closer together
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| Extension | A movement that increases the angle at a joint bringing 2 body segments further apart and toward ANATOMICAL POSITION
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| Abduction | A movement of a body part in the frontal plane away from the midline of the body
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| Adduction | A movement of a body part in the frontal plane toward the midline of the body
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| Internal rotation | A movement around the long axis of a bone toward the body
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| External rotation | A movement around the long axis of a bone away from the body
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| Horizontal abduction | A movement of a body part in the transverse plane away from the midline of the body
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| Horizontal adduction | A movement of a body part in the transverse plane toward the midline of the body
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| Law of Inertia | An object at rest wil stay at rest and an object n motion will stay in motion unless a force acts upon it. EX- the fact that a 50lb dumbbell requires more force to be lifted from the ground that a 15lb dumbbell
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| Law of acceleration | A force applied to an object causes acceleration of the object in the direction of the force proportional to the force and inversely proportional to the mass. EX- when a 20lb dumbbell is thrown and an 8lb dumbell is thrown, the 20lb will have a slower vel
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| Law of action-reaction | When an object applies a force, there is an equal and opposite reaction applied back. EX- the forces applied to the body upon landing on the ground after a 24 in jump off the plyo box
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| Rotational inertia | The reluctance of an object to rotate around an axis. It is proportional to the mass of an object and the distance to the objects center of gravity. EX- a heavier object further from the center of mass has a higher rotational inertia
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| Ground reaction force | When the ground exerts an equal and opposite force back through the kinetic chain
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| Angular momentum | Generated by the mass of an object, the distance of an object, and the speed at which it is moving. The more angular momentum, the less amount of force required.
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| Fick Equation | Oxygen Consumption (VO2)= Cardiac Output x Oxygen Extraction
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| Heart Rate | HR Number of beats per minute
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| Normal Resting HR | 60-90 bpm
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| Stroke Volume | SV The amount of blood pumped by the left ventricle of the heart with each beat
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| Normal Stroke Volume | 60-100 milliters per beat
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| Cardiac Output | Q - The volume of blood pumped per minute =HR x SV
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| Normal Cardiac Output | 5 liters of blood per minute
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| Systolic Blood Pressure | The pressure exerted onto the arterial walls during left ventricular contraction- 120 mmHg
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| Diastolic Blood Pressure | The pressure in that arterial vascular system during the relaxing phase of contraction- 80 mmHg
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| Oxygen Extraction | a-vO2 diff- the amount of oxygen removed from the arterial blood and taken to the mitochondria within the skeletal muscle
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| Oxygen Consumption | VO2- the amount of oxygen that is used by the body per minute
VO2= Q x a-vO2 diff
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| Oxygen Debt | The elevated consumption of oxygen after the cessation of an exercise session
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| Oxygen Deficit | The difference between the supply of and demand for oxygen during exercise, representing the oxygen that is missing relative that which us needed to support the level of exercise
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| Tidal volume-#? | Amount of air inhaled and exhaled with each breathe - 500 mL per breathe
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| Respiratory rate- #? | Number of breathes per minute - 12 breathes per minute
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| Pulmonary Ventilation-#? | Total amount of air inhaled and exhaled per minute - Respiratory rate x TV = 6 liters of air per minute
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| Phosphagen System | The bioenergetic system that supplies the immediate source of ATP during very short term, high intensity activities. 1-10 sec 1 ATP
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| Anaerobic Glycolosis | the bioenergetic system that supplies ATP during short term, high intensity exercise through the breakdown of glycogen. 2-3 min 3 ATP
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| Aerobic Systems | the bioenergetic system that supplies ATP during long duration, low to moderate intensity exercise through the breakdown of carbohydrates. 3+ min 38-126 ATP
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| What is the limiting factor with regard to the ability to continue deriving ATP from the Phosphogen system? | The limiting supply of creatine phosphate
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| What is the limiting factor with regard to the ability to continue deriving ATP from Anerobic Glycolosis? | The accumulation of lactic acid
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| What are the limiting factors with regard to the ability to continue deriving ATP from Aerobic systems? | The depletion of glycogen and subsequent glucose available for the muscle.
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| Motor Unit | The functional component of the neuromuscular system including the neuron, axon, and innervate muscle fibers
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| Summation | The increasing magnitude of stimulation that results from successive electrical impulses sent from the nervous system to the skeletal muscle.
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| Recruitment | The simultaneous activation of additional muscle fibers which contributes to greater force production
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| All-or-none principle | Once the necessary threshold of stimulation has been achieved, every muscle fiber associated with a single motor unit will contract
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| Size principle | Type 1 muscle fibers, having a lower threshold of stimulation, are activated before type 2 muscle fibers
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| Type I muscle fibers | SlowTwitch. Slow Oxidative. Slow speed of contraction, low force production, high resistance to fatigue, large number of mitochondria, produces energy through aerobic metabolism. Low-mod intensity. ENDURANCE
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| Type IIa muscle fibers | Fast Twitch. Fast oxidative glycolytic. Fast speed contraction. Moderate force production, moderate resistance to fatigue, produce energy through both aerobic and anaerobic metabolism. Speed and strength exercises.
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| Type IIb muscle fibers | Fast Twitch. Fast glycolytic. Fast contraction speed, high force production, low resistance to fatigue, produce energy through anaerobic metabolism. Greatest potential of hyper trophy. Power speed and strength.
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| How many calories are in a gram of carbs? | 4
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| How many calories are in a gram of protein? | 4
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| How many calories are in a gram of fat? | 9
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| % of daily calories for carbs? | 45-65%
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| % of daily calories for protein? | 10-35%
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| % of daily calories for fat? | 20-35%
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| Simple sugars | mono-disacchrides. low nutrient density. honey and corn syrup
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| Complex carbs | polysacchrides. high nutrient density. whole grains, veggies
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| Essential amino acids | 8-10 amino acids that CANNOT be manufactured in the body. Must be eaten!
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| Nonessential amino acids | CAN be manufactured in the body using nitrogen, carbs, and fat.
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| Complete proteins | Foods that contain ALL the essential amino acids. Lean meat, poultry, eggs
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| Complimentary proteins | Do NOT contain all the essential amino acids so they are paired together. Whole wheat toast with peanut butter
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| Saturated fatty acids | contains NO double bonds. Solid at room temperature. BAD. full fat dairy, animal products
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| Unsaturated fatty acids | contains one or more double bond. Liquid at room temperature. Oils, fish, seafood- Omega 3
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| Vitamin | Organic, carbon based, macronutrients essential for the maintenance of normal physiological processes
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| Water soluble vitamins | B complex vitamins, Vitamin C
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| Fat soluble vitamins | Vitamin A, D, E, K. A duck eats kale.
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| Mineral | Inorganic elements that are obtained from the foods we eat and are stored throughout the body. Regulation of enzyme activity .
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| Major minerals | Calcium, Magnesium, Phosphorus, Potassium, Sodium
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| Trace minerals | Copper, zinc, iodine, selenium
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| Recommended dietary allowance | Establishes the level which meets the nutrient requirements of nearly all healthy individuals
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| Adequate Intake | When there is insufficient evidence to establish RDA, an AI is set based on the levels of nutrient needs CONSUMED by healthy adults
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| Functions of water | Regulation of body temperature. Absorption and transportation of nutrients, digestion and elimination of waste, maintenance of blood volume
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| Exercise associated hypoatremia | Excessive amounts of water consumed and the body's water-sodium ratio is severely elevated causing a decrease in plasma sodium concentration
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| What are 2 over arching messages for the DGA? | Maintenance of caloric balance overtime and focus on nutrient dense food
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| Recommendation for sodium intake. now and 51 and older | Less than 2,300 mg a day. 1,500 mg a day
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| Cholesterol | waxy like substance found only in animal foods such as meat, poultry, organ meats, dairy products
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| Low-density lipoprotein | Major carrier in the blood. BAD because they contribute to the accumulation of plaque in the arteries
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| High-density lipoprotein | GOOD cholesterol scavengers working to transport cholesterol and lipids to the liver for metabolism and excretion.
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| Recommendation for cholesterol | Less than 300 mg
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| Adequate intake recommendation for potassium | 4,700 mg a day!
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| Recommended intake for fiber | 25 g for women 38 g for men
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| Metabolism | The biomechanical process that involves the breakdown of macronutrients to provide the energy necessary to sustain life and activity
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| Calorie | A unit of energy. The amount of heat necessary to raise 1 g of water 1 degree C
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| Positive energy balance | When the consumption of calories from food exceeds the total daily living expenditure. WEIGHT GAIN
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| Negative energy balance | When the total daily living expenditure exceeds the calories eaten from food. WEIGHT LOSS
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| Four factors that influence daily living expenditure | Basal metabolic rate (minimum energy needed to sustain basic functions) Resting metabolic rate (rested and fasting state), Thermal effect of food (digestion, absorption of food), Exercise
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| To prevent weight gain and facilitate modest weight loss, perform _______min of exercise a week _______cal expenditure | 150-250 1,200-2,000
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| For more substantial weight loss and enhanced prevention of weight gain, perform _______ min of exercise a week_______cal expenditure | 250-300 more than 2,000
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| Seven components of the Informed Consent form | Explanation of the purpose and procedure, explanation of the risks and potential discomforts, expected benefits and outcomes, responsibilities, confidentiality, questions, freedom of consent
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| Low risk criteria | No diagnose, no signs or symptoms, no more than 1 positive risk factor
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| Moderate risk criteria | no diagnose, no signs or symptoms, 2 or more positive risk factors
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| High risk criteria | Diagnosed disease and one OR more signs and symptoms
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| Age- positive risk factor | Men older than 45
Women older than 55
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| Family History-positive risk factor | Myocardial infarction, pulmonary bypass, or sudden death before the age of 55 in father or first degree male relative or age 65 in mother or other first degree female relative
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| High Blood pressure-positive risk factor | Systolic blood pressure higher that 140mmHg
Diastolic blood pressure higher than 90mmHg
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| High Cholesterol (Dyslipidemia) | LDL greater than 130 mg/dL
HDL less than 40 mg/dL
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| Prediabetes | Impaired fasting glucose: fasting plasma glucose between100 mg/dL and 125.
Impaired Glucose tolerance: 2 hour glucose test between 140 and 199 mg/dL
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| Obesity | BMI greater than 30kg/m2
Men waist greater than 102cm (40 in)
Women waist greater than 88cm (35 in)
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| Sedentary lifestyle | Not participating in moderate level physical activity for 30 min on 3 days per week for 3 months
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| HDL negative risk factor | HDL greater than 60mg/dL
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| Normal resting heart rate | 60-90 bpm
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| 1 lb equals _____kg | .4536
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| 1 in equals _____cm | .0254
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| BMI chart | Underweight- Less than 18.5
Normal- 18.5-24.9
Overweight- 25-29.9
Class 1 obese-30-34.9
Class 2 obese- 35-39.9
Class 3 obese- over 40
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| Plumb line-1 | Imaginary vertical line that drops from ear through the center of the shoulder joint, along the lateral midline of the trunk, through the lumbar vertebrae,
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| Plumb line-2 | slightly anterior to the sacroiliac joint, through the greater trochanter of the femur, anterior to the midline of the knee, and slightly anterior to the lateral malleolus of the ankle
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| Keys to proper alignment during exercise | Ear is aligned over the shoulder
Scapula are retracted and depressed to position shoulder over hip
Neutral position is maintained through lumbar spine by core
Knees are soft with patella facing forward
Feet hip width apart w/ toes forward
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| The shortening of the iliopsoas and the erector spinae muscle groups causing an increased lordodic curve of the lumbar spine is known as ________ pelvic tilt | Anterior
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| The shortening of the hamstring muscle group causing a flattening of the lumbar spine is known as an ______ pelvic tilt | Posterior
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| Kyphosis | A spinal position characterized by excessive posterior curvature or rounding of the thoracic curve
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| Lordosis | A spinal positioned characterized by excessive anterior curvature or arching of the lumbar spine
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| Scoliosis | A spinal position characterized by a lateral curvature of the spine frequently accompanied by rotation of the vertebrae
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| Flat-back | A spinal posture characterized by flexion of the upper thoracic spine, straightening of the lower thoracic spine, flexion of the lumbar spine and a posterior pelvic tilt.
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| Sway-back | MICHELLE-A spinal posture characterized by a forward head position, rounding of the thoracic spine, displacement of the anterior ribs behind the hips, a posterior pelvic tilt, forward swaying of the pelvis over feet, and hyperextended knees
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| Reciprocal Inhibition | The process where tight, overactive agonist muscles will decrease or inhibit the neurological activation of antagonist muscles resulting in functional weakness
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| Tight muscles for upper cross syndrome | TLSPLS
Upper trapezius
Levator Scapula
Sternocleidomastoid
Pectoralis Major and Minor
Latissimus dorsi
Subscapularis
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| Weak muscles for upper cross syndrome | CDIRST
Deep cervical flexors
Serratus anterior
Rhomboids
Posterior deltoid
Mid and lower trapezius
Infraspinatus and teres major
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| Tight muscles for lower cross syndrome | Iliopsoas
Hamstrings
Hip adductors
Gastrocnemius
Soleus
Erector Spinae
Iliotibial Band
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| Weak muscles for lower cross syndrome | Gluteus Maximus, Medius, and Minimus
Quadriceps
Tibialis anterior
Rectus and transverse abdominis
Internal and external obliques
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| When performing assessments, what is the order of assessment? | Resting measurements, biometric measurements (height, weight, BMI, WH), body composition analysis, cardiorespiratory endurance test, dynamic postural assessments, muscular fitness test, flexibility assessments
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| Skinfolds for men? | Chest, abdominals, and thigh
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| Skinfolds for women | Triceps, suprailiac, and thigh
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| Rockport 1-mile test | Walk one mile as fast as possible without running. Immediately take time to assess fitness and heart rate to predict VO2Max
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| 12-Minute Walk/Run test | Run or walk as far as possible in 12 minutes. Record total distance in meters. VO2Max and fitness can be estimated by based on distance covered.
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| Cooper 1.5 mile run | Run 1.5 miles as quickly as possible. Record time taken to complete 1.5 miles. VO2Max and endurance can be estimated by time taken.
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| YMCA step test | Set metronome for 96 beats per minute. Have participant step up on 12 inch step for 3 minutes keeping up with metronome. Heart rate is taken immediately
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| What equation would you use to predict one repetition max? | Brzycki equation: Weight lifted / 1.0278 - (.0278 x reps til fatigue)
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| YMCA bench press endurance test | 80lbs for men 35lbs for women
Set metronome for 60 bpm
count number of reps in one minute
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| Push up test | Push up as many as you can
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| Partial curl up test | Mark off 2 sets of tape both 6 inches long 8 cm apart.
Set metronome for 40 bpm (curlups done 1 every 3 seconds for 20/min)
Fingers on first set of tape and curls til they reach the second set
Continue until fatigue or 75 curl ups
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| Define MET | The unit of measurement used to define the absolute energy expenditure (oxygen consumption) of an activity
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| One MET is equal to an oxygen consumption of .... | 3.5 mL/kg/min
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| Moderate intensity MET | 3.0-5.9
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| Vigorous intensity MET | 6.0 or more
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| To find METs use the equation- | Rate of energy expended/ rate of energy expended at rest.
ex- walking on flat surface needs energy expenditure of 17.5 mL/kg/min
17.5/3.5 = 5.0 METs
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| Cardiorespiratory endurance | The ability of the circulatory system and the respiratory system to supply oxygen to the muscles during sustained physical activity
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| Body composition | The relative amount of fat mass and lean mass throughout the body. Expressed by % of body fat
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| Muscular strength | The ability for a muscle of group of muscles to exert maximal force on an external resistance
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| Muscular endurance | The ability for a muscle or group of muscles to perform multiple reps against a submaximal external resistance
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| Flexability | The ability to move a joint through a full, pain free range of motion
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| Overload | The application of a physiological or physical stress greater than that to which the body or targeted body system is normally subjected
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| Progression | As the body adapts and becomes accustomed to a specific level of exercise, the training stimulus must be increased in order to apply sufficient overload
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| Specificity | The training effect is specific to the training stimulus or stress applied to the body. SAID principle-Specific Adaptions to Imposed Demands
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| Reversibility | The adaptions and improvements attained through exercise will be lost in training stimulus is removed for an extended period of time
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| Variation | Strategic and meaningful changes within an exercise program
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| Periodization | The systematic manipulation of acute program variables intended to optimize gains while avoiding overuse, overtraining, and plateaus.
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| Frequency for CRE | 3-5 days per week
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| Intensity for CRE | Moderate to vigorous intensity
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| Time for CRE | 30-60 minutes per day of moderate intensity, 20-60 minutes per day of vigorous intensity, or a combination of both
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| Type for CRE | Exercise that is generaly aerobic in nature and involves the use of large muscle groups in a rhythmic and continuous manner
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| Karvonen Formula | Formula to determine heart rate with heart rate reserve.
Begin with Max heart rate (220-age)
Calculate HRR (difference between resting heart rate and max heart rate (Max-Rest)
That is then multiplied by the intensity level. (HHRx.79)
Add RHR back.
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| Proper warm up | Allows gradual metabolic response, such as increased O2 uptake
Prevents premature onset of lactic acid accumulation and fatigue
Causes gradual increase in muscle temp
Increases elasticity in connective tissue and muscle components
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| Proper cool down | Keeps the muscles actively pumping to facilitate venous return of blood to prevent blood pooling in extremities
Reduces sudden loss in blood pressure(fainting and lightheadedness)
Reduces immediate spasms and cramping
May reduce soreness
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| Benefits of resistance training | Mechanical loading increases bone density and decreases osteoporosis
Reduces risk of falls
Reduces risk of osteoarthritis
Preserves functional capacity
Improves balance and coordination
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| Isometric | Muscular force is exerted on resistance, but no change or movement is made in muscle length
PLANK & WALL SIT
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| Isotonic | Involves both concentric and eccentric phase of muscle action
ANY FREE WEIGHT EXERCISE
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| Closed-Chain exercise | Distal end of the working body is fixed and remains in constant contact with immovable surface
BARBELL SQUAT & PUSHUPS
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| Open-chain exercise | Distal end is open and movable
LEG EXTENSION MACHINE & DUMBBELL BICEP CURL
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| General Adaption Sydrome stage 1 | Alarm Stage- Body's initial response to physical activity. Fatigue and sore
"Fight or Flight" release hormones, raises BP, and mobilization of energy substrates to supply demand
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| GAS stage 2 | Resistance stage- Physiological, physical, and psychosocial changes to prepare for the future. Leads to increased strength and performance
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| GAS stage 3 | Exhaustion stage- Extended periods of fatigue, lower performance, lack of motivation, injury. AVOID by proper recovery time
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| Symptoms of over training syndrome | prolonged fatigue, change in apetite, disturbed sleep, increased illness, mood swing, unexplained weight loss
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| Frequency of Resistance training | Each major muscle group 2-3 days a week
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| Intensity of Resistance training | 60-70% for novice to improve strength
80% for experienced to improve strength
40-50% for older individuals to improve strength
50% to improve endurance
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| Type of resistance training | Each muscle group
Multi joint exercises
Variety of exercises free weight, machines, body weight, etc
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| Repetitions for resistance training | 8-12 to improve strength
10-15 to improve strength in middle aged-older
15-20 to improve endurance
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| Sets for resistance training | 2-4 sets to improve strength and power
A single set for older adults
2 sets for endurance
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| Recovery for resistance training | 2-3 minutes between sets
48 hours between sessions
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| Exercise order for resistance training | Large-small
multiple joints-single joints
high intensity-low intensity
rotate upper and lower body
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| Muscle spindle fibers | Sensory receptors located within the skeletal muscle that are sensitive to changes in length and rate of length. When stimulated by a sudden lengthening, muscle spindle fibers will cause a reflexive contraction to prevent injury
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| Golgi Tendon organs | Sensory receptors located in the musculotendinous unit that are sensitive to changes in tension and rate of tension. When they sense tension, they relax
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| Static stretching | Moving muscle into lengthened position to mild discomfort for 15-60 seconds
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| Dynamic stretching | slow, controlled, rhythmic movement
Warm up!!
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| Ballistic | Rapid bouncing to lengthen and stretch muscles
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| Proprioceptive Neuromuscular Facilitation | Couples passive stative stretching and muscle activation
Contract relax technique.
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| Self-myofascial release | Foam rolling
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| Frequency of stretching | 2-3 days a week to improve ROM
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| Intensity of stretching | Stretch to the point of mild discomfort
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|
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| Time for stretching | Holding static stretches for 10-30 sec (30-60 in older adults)
PNF- 2-3 sec at contraction 10-30 seconds at stretch
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| Repetitions for stretching | 2-4 times (60 seconds total)
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| Strains | tendon tears as result of forceful contraction or stretching/
Poor flexibility, muscle imbalances, inadequate warm up
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|
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| Sprains | Ligament damage.
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|
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| Anterior Cruciate Ligament | Primary structure stabilizing the knee by providing restraint to anterior movement of the tibia under the femur. Closed kinetic chain resistance exercises
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|
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| Chondromalacia Patellae | Cartilage lining the posterior surface of the patella becomes softened and swollen, progressing to fragmentation and flaking, and eventually erosion of the cartilage down to the bone. Muscular imbalances of the quads and tightness of hamstrings ISOMETRIC
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|
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| Patellofemoral Pain Syndrome | Runners knee. Pain behind and around the patella that is increased with running and knee flexion. Quad weakness/imbalances, tight lateral, weak hips. QUAD STRENGTHEN, HIP ABDUCTORS HAMSTRING STRETCH
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|
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| Tendonitis | When normally smooth gliding motion of the tendon is impaired. Over use! REST, ICE, NSAIDs
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|
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| Shoulder Impingement syndrome | Overhead motions. When the rotator cuff tendons (supraspinatus) and subacromial bursa sac get pinched between the acromion process and the greater tubercle of the humerous.
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|
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| Plantar Fasciitis | The painful inflammatory condition effecting the think fibrous band of connective tissue originating on the bottom surface of the heel bone and extending toward the toes.
🗑
|
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| Shin Splints | Pain through the anterior and medial aspects of the lower leg. Irritation of the deep fasical origin of the medial soleus muscle.
🗑
|
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| P.R.I.C.E. | Protection Rest Ice Compression Elevation
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|
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| Heat Exhaustion | Low blood pressure, elevated heart rate, profuse sweating, slightly elevated core body temperature, pale, goosebumps. Supine position with legs up.
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|
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| Exertional Heatstroke | Hyperthermia (over 104), CNS dysfunction, dry, red, hot skin, dizziness, confusion, impaired coordination, loss of conciousness
🗑
|
||||
| Four steps of cadiac chain of survival | Early recognition and activation 911
Early administration of CPR
Early administration of AED
Early arrival of EMS
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|
||||
| Myocardial Infarction | Coronary heart disease caused by atherlosclerosis
Prolonged or intermittent squeezing, pressure in chest, shortness of breathe, dizziness, nasea, cold clammy, blueish skin, dilated pupils
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|
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| Asthma | Chronic inflammatory disease that affects the lining of the airways. Inflammation causes the smooth muscle surrounding the airways to contract which restrict the airflow to the lungs and reduces the delivery of oxygen
🗑
|
||||
| Recommendations for athsma | Use of short acting broncodialators, prolonged warm up, prolonged cool down, avoid pollen or cold air, swimming may be better.
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|
||||
| Osteoarthritis | Degenerative joint disease in which the cartilage that covers the ends of the bones deteriorates, causing pain and loss of movement as bone begins to rub against bone.
🗑
|
||||
| Recommendations for arthritis | 150 min of shorter bouts of exercise
progression gradual
low impact
time of day that it is less severe
functional activities
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|
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| Rheumatoid arthritis | Autoimmune disease which the body's immune system mistakenly attacks the tissues of a joint. Chronic inflammatory disease that affects the synovial lining of the joints causing painful swelling, which causes erosion of bone tissue
🗑
|
||||
| Diabetes | Elevated blood glucose levels-hyperglycemia- that is a result of insufficient insulin produced (type 1) or the inability of the muscle cells to utilize insulin(type 2)
🗑
|
||||
| Recommendations for diabetes | Cardio!! Glucose uptake and insulin sensitivity within active skeletal muscles are increased during and following activity.
3-7 days no more than 1 day off
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|
||||
| When to not perform with diabetes | DO NOT PERFORM EXERCISE IF BLOOD SUGAR IS GREATER THAN 250mg/dL and ketones are positive
USE CAUTION IF BLOOD SUGAR IS GREATER THAN 300mg/dL and ketones are negative
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|
||||
| Hypertension | High blood pressure 140/90
🗑
|
||||
| Recommendations for hypertension | RPA= reduce 5-7mg in SBP&DBP
180/110 needs clearance
Antihypertensive medications may impair thermoregulation
COOL DOWN AAND RPE scale
🗑
|
||||
| Osteoporosis | Disease affecting the skeletal system in which low bone mineral density and changes in the microstructure of the bone increases risk of fracture. BMD of 2.5 below the mean value
🗑
|
||||
| Recommendations for osteoporosis | Weight bearing cardio exercises
resistance train 2-3x a week
balance training
🗑
|
||||
| Recommendations for pregnant women | CRE 3-4x week
Use RPE scale
Avoid supine position
Limit repetitive isometric or high intensity exercises
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|
||||
| Recommendations for youth | Light loads with correct form
1-3 sets of 6-15 reps for strength
1-3 sets of 3-6 reps for power
5-10% increase
60 min of physical activity a day
Plyometrics for bmd
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|
||||
| Recommendations for older adults | 150 min a week
Limited weight bearing activities
8-10 major muscle groups for 10-15 reps
balance training
🗑
|
||||
| Standard of care | The manner with which professional services should be delivered in order to provide reasonable assurance that the expected outcome is attained without unnecessary harm to the participant
🗑
|
||||
| Negligence | Failure to act according to a generally accepted standard of care consistent with the manner in which a reasonable, prudent person would have acted in a similar incident
🗑
|
||||
| 4 elements that must be demonstrated in order for someone to be found negligent | A legal duty owed to the participant
A breach of this duty
Proximate cause
Damages sustained
🗑
|
||||
| Liability exposure | any situation that increases the risk of injury, a medical emergency, or severity of medical emergency.
🗑
|
||||
| Strategies to minimize liability exposure | Conduct pre-participation screening, proper evaluation, appropriate exercise intensity, supervise, documentation, proper credentials, safe enviroment
🗑
|
||||
| Scope of practice | Specific boundaries in which an individual may perform the tasks associated with their profession
🗑
|
||||
| Risk Management | A proactive administration process that will help minimize liability losses for fitness professionals and the organizations they represent
🗑
|
||||
| Soap notes | Subjective-pertinent or verbal info from client
Objective-measurements obtained, exercises performed, data
Assessment- My observations
Plan- Expected outcomes
🗑
|
||||
| 5 Roles of a health professional | Coach, instructor, facilitator, leader, role model
🗑
|
||||
| 5 characteristics of a health professional | Empathy, respectfulness, genuineness, life long learner, enthusiastic
🗑
|
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