Nasm Section 5 Flashcards
(191 cards)
1
Q
What is the rate of force production?
A
Ability of muscles to exert maximal force output in a minimal amount of time.
2
Q
Muscle imbalance can be caused by a variety of mechanisms, which include but are not limited to the following:
A
Postural distortions
Repetitive movement
Cumulative trauma
Emotional duress
Poor training technique
Poor bodily control
Biased training patterns
3
Q
The process in which the body seeks the path of least resistance during functional movements:
A
Relative flexibility
4
Q
The ability to move freely, often described as flexibility plus joint range of motion:
A
Mobility
5
Q
The normal extensibility of soft tissues that allows for full range of motion of a joint:
A
Flexibility
6
Q
The ability to be elongated or stretched:
A
Extensibility
7
Q
Which portion of a client’s exercise program should be designed first?
A
The flexibility portion
8
Q
Postural Distortion Pattern
A
Predictable patterns of muscle imbalances.
9
Q
Force-couple relationships
A
The synergistic action of multiple muscles working together to produce movement around a joint.
10
Q
Osteokinematic
A
Movement of a limb that is visible.
11
Q
Arthrokinematics
A
The description of joint surface movement; consists of three major types: roll, slide, and spin.
12
Q
Muscle imbalance
A
When muscles on each side of a joint have altered length-tension relationships.
13
Q
Reciprocal inhibition
A
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
14
Q
Altered reciprocal inhibition
A
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
15
Q
Overactive
A
When elevated neural drive causes a muscle to be held in a chronic state of contraction.
16
Q
Underactive
A
When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.
17
Q
Synergistic dominance
A
The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).
18
Q
Altered length-tension relationship
A
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.
19
Q
Neuromuscular efficiency
A
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
20
Q
Muscle spindle
A
Sensory receptors sensitive to change in length of the muscle and the rate of that change.
21
Q
Central nervous system
A
A division of the nervous system that includes the brain and spinal cord.
22
Q
Stretch reflex
A
Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.
23
Q
Golgi tendon organ (GTO)
A
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.
24
Q
Autogenic inhibition
A
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
25
Lengthening reaction
When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.
26
Static stretching
A type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.
27
What term refers to the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)?
Synergistic dominance
28
What is the term used for: Prolonged Golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle
Autogenic inhibition
29
What is the term used for: The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all planes of motion
Neuromuscular efficiency
30
What are some examples of medical precautions when using self-myofascial techniques?
Hypertension (controlled), osteopenia, pregnancy, diabetes, varicose veins, rolling over bony prominences or regions, abnormal sensations (numbness), sensitivity to pressure, recent injury or surgery, inability to position the body or perform the exercise correctly, young children, elderly, scoliosis or spinal deformity, medications that may alter client sensations, fibromyalgia.
31
Cumulative injury cycle
A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
32
Pattern overload
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.
33
Nociceptors
Pain receptors located in the skin and facial connective tissues.
34
Davis’s law
States that soft tissue models along the line of stress
35
Collagen matrix
A complex mesh work of connective tissue, including collagen proteins.
36
Fascial system
A web of connecting fibers made of connective tissues that are found just under the skin.
37
Mechanical effect
Having a physical effect
38
Nerophysiological effect
Having an effect on the nervous system
39
Delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
40
When a client is doing self myofascial rolling, how long should they hold in each tender area? How many sets should they do?
Hold each tender area for 30 seconds.
1-3 sets
41
42
Contraindication
A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
43
44
What are some contraindications to self-myofascial techniques?
Skin rash, open wounds, blisters, local tissue inflammation, bruises or tumors.
Deep vein thrombosis, osteomyelitis (infection of bone tissue), osteoporosis, bone fracture of myositis ossificans (bone forming within muscle tissue), cancer or malignancy, hypertension (uncontrolled), acute or severe cardiac, liver, or kidney disease, acute infection (viral or bacterial), fever, or contagious condition, neurological conditions resulting in loss or altered sensation, bleeding disorders, systemic conditions (diabetes), recent surgery or injury, connective tissue disorders, peripheral vascular insufficiency or disease (blood circulation disorder), medications that thin the blood or alter sensations, direct pressure over surgical site or hardware, chronic conditions, direct pressure over face, eyes, arteries, veins or nerves. Pregnancy (consult physician), severe scoliosis or spinal deformity, extreme discomfort or pain felt by client.
45
True or false? The mechanical effect of direct roller compression is the relaxation of the local myodqsxiw by increasing local blood flow and reducing my facial restriction and adhesions.
True
46
What is the term used to describe the pain or discomfort that is often felt 24 to 72 hours after intense exercise or unaccustomed physical activity?
Delayed-onset muscle soreness (DOMS).
47
What is a static stretch? And when should it be used?
Static stretching is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds. 1-3 sets.
Mechanism of action - stretch tolerance and/or reciprocal inhibition (depending how stretch is preformed).
Should only be used on muscles identified as overactive during the assessment process.
Followed by additional warm-up protocols, such as low-intensity core and balance exercises or dynamic stretching, to regain motor neuron excitability.
48
Static gastrocnemius stretch
Stand in a lunge position with both feet pointing straight forward. Make sure to keep the rear foot flat on the ground. Do not let the heel rise. shift weight forward until a stretch is felt in the rear calf muscle.
49
Static gastrocnemius stretch
Stand in a lunge position with both feet pointing straight forward. Make sure to keep the rear foot flat on the ground. Do not let the heel rise. shift weight forward until a stretch is felt in the rear calf muscle.
50
Static soleus stretch
Stand in a longer position with both feet pointing straight forward and back knee slightly flexed. Make sure to keep the rear foot flat on the ground. Do not let the heel rise up. Shift weight forward until a stretch is felt in the rear calf muscle.
51
Static 90/90 Hamstring Stretch
Lie supine with one hip flexed 90degrees (target leg) and the opposite leg straight and flat on the floor. Straighten the target leg until a mild stretch is felt in the hamstrings. The use of a rope or band is suggested. The stretch should not cause pain or extreme discomfort.
52
Static supine biceps femoris stretch
Lie supine with one hip flexed 90 degrees (target leg) and the opposite leg straight and flat in the floor. Next, adduct the target leg across the body and extend the knee until a mild stretch is felt in the lateral hamstrings. The stretch should not cause pain or extreme discomfort. Keep both shoulders flat on the ground during this stretch. Avoid rotating the torso toward the stretched leg.
53
Static standing biceps femoris stretch
Use a low box of step to perform this stretch. Place one leg on top of the box in an adducted and internally rotated position. Then, locking the hands together, slowly rotate the torso in the opposite direction. The stretched leg does not need to be elevated above hip height. This stretch emphasizes the lateral hamstrings.
54
Static seated ball adductor stretch
Sit on a stability ball in a lateral lunge position until a stretch is felt in the inner thigh area. Posterior rotate the pelvis and draw in the abdominals when performing this stretch.
55
Static standing adductor stretch
Stand with legs apart and shift weight to one side (lateral lunge position) until a stretch is felt in the inner thigh of the target leg. Posteriorly rotate the pelvis and draw in the abdominals when performing this stretch.
56
Static adductor magnus stretch
While standing with one foot on a bench or plyo box, reach down to a comfortable position without excessively rounding the spine until a stretch is felt.
57
Static adductor magnus stretch
While standing with one foot on a bench or plyo box, reach down to a comfortable position without excessively rounding the spine until a stretch is felt.
58
Static standing TFL stretch
Stand in a staggered stance with the front leg slightly bent and rear leg straight. Externally rotate the rear foot, draw in the naval, and posterity rotate the pelvis. Squeeze the gluteal muscles of the side being stretched. As a progression, raise the arm (on the same side as the back leg) up and over to the opposite side while maintaining pelvis position. Hold side bend position as illustrated.
59
Static kneeling hip flexor stretch
Kneel with front and back legs flexed at a 90-degree angle. Draw in the naval and posteriorly rotate the pelvis. Squeeze the gluteal muscles of the side being stretched. As a progression, raise the arm (on the same side as the beck leg) up and over to the opposite side while maintaining pelvis position. Hold side bend position and slowly rotate posteriorly as illustrated. To emphasize the TFL, externally rotate the rear leg, whereas to emphasize the psoas, internally rotate the rear leg.
60
Static supine piriformis stretch
Lie supine and cross one leg over the opposite leg that is straight. Keep the low-back in a neutral place within while bringing the knee toward the opposite shoulder.
61
Static Erector Spinae Stretch
Sit with one leg crossed over the other and opposite knee straight. Rotate the torso to the right when the right leg is crossed over the left leg. Rotate to the left when the left leg is crossed over the right leg.
62
Static ball latissimus dorsi stretch
In the quadruped position, put one arm on top of a stability ball and roll forward until a stretch is felt. Posteriorly rotate the pelvis, point the thumb up toward the sky, and draw in the abdominals when performing this stretch.
63
Static pectoral stretch
Standing with a me arm in a 90/90 arm position, lean forward until a stretch is felt in the anterior shoulder and chest area. Do not allow the shoulders to elevate (shrug) during stretch.
64
Static upper trapezius/scalene stretch
Grasp the top of the head with one hand and laterally flex toward the same shoulder. Do not allow the chin to jut forward or shoulders to shrug during this stretch.
65
Static elevator scapulae stretch
Grasp the top of the head with one hand and laterally flex toward the same shoulder. Next, slightly rotate the head to look in the axillary (armpit) region as shown. Do not allow the chin to jut forward of shoulders to shrug during this stretch.
66
Static sternocleidomastoid stretch
Grasp the top of the head with one hand and laterally flex toward the same shoulder rotate the head up and away as shown. Only perform this stretch to the point of mild tension. Do not allow the chin to jut forward or shoulders to shrug during this stretch.
67
Active Stretching
A type of stretching that uses agonists and Synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1-2 seconds and repeating for 5-10 reps.
68
Active gastrocnemius stretch
Stand with back hip and knee straight (target leg). The opposite hip and knee are flexed and swing back and forth across the body. This motion causes rotation at the back knee and Eversion and inversion of the foot and ankle. Repeat for the desired number of repetitions.
69
Active soles stretch
Sit with back hip and knee slightly flexed (target leg). The opposite hip and knee are flexed and swing back and forth across the body. This motion causes rotation at the back of the knee and eversion and inversion of the foot and ankle. Repeat for the desired number of reps.
70
Active 90/90 hamstring stretch
Lie supine with one hip flexed 90 degrees (target leg). Straighten the target leg until a mild stretch is felt in the hamstrings. The stretch should not cause pain or extreme discomfort. Repeat for the desired number of reps.
71
Active supine biceps femoris stretch
Lie supine with one hip flexed 90 degrees (target leg) and the opposite leg straight and flat on the floor. Next, adduct the target leg across the body and extend the knee until a mild stretch is felt in the lateral hamstrings. The stretch should not cause pain or extreme discomfort. Keep both shoulders flat in the ground during this stretch. Avoid rotating the torso toward the stretched leg. Repeat for the desired number of reps.
72
Active standing adductor stretch
Stand with legs spread apart and shift weight to one side (lateral lunge position) until a stretch is felt in the inner thigh area. Posteriorly rotate the pelvis and draw in the abs when performing this stretch. Repeat for the desired number of reps.
73
Active ball adductor stretch
Sit on a stability ball in a lateral lunge position until a stretch is felt in the inner thigh area. Posteriorly rotate the pelvis and draw in the abdominals when performing this stretch. Repeat for the desired number of reps.
74
Active adductor magnus stretch
While standing with one foot on a bench or polyp box, reach down to a comfortable position without excessively rounding the spine until a stretch is felt. Repeat for desired number of reps.
75
Active standing TFL stretch
Stand in staggered stance with the front leg slightly bent and rear leg straight. Externally rotate to the rear foot, draw in the naval, and Posteriorly rotate the pelvis. Squeeze the gluteal muscles of the side being stretched. As a progression, raise the arm (as the same side as the back leg) up and over to the opposite side while maintaining pelvis position. Hold side bend positon and repeat for the desired number of reps.
76
Active kneeling Hip Flexor Stretch
Kneel with front and back legs flexed at a 90 degree angle. Draw in the naval and Posteriorly rotate the pelvis. Squeeze the gluteal muscles of the side being stretched. As a progression, raise the arm (on the same side as the back leg) and over to the opposite side while maintaining pelvis position. Hold side bend position and slowly rotate Posteriorly as illustrated. To emphasize the TFL, externally rotate the rear leg, whereas to emphasize the psoas, internally rotate the rear leg. Repeat for the desired number of reps.
77
Active latissimus dorsi ball stretch
In the quadruped position, put one arm on top of a stability ball and roll forward until a stretch is felt. Posteriorly rotate the pelvis, point the thumb up toward the sky, and draw in the abdominals when performing this stretch. Repeat for the desired number of repetitions.
78
Active pectoral stretch
Standing with one arm in a 90/90 arm position, lean forward until a stretch is felt in the anterior shoulder and chest area. Do not allow the shoulders to elevate (shrug) during this stretch. Repeat for the desired number of reps.
79
Active upper trapezius/scalene stretch
Grasp the top of the head with one hand and laterally flex toward the same shoulder. Do not allow the chin to jut forward or shoulders to shrug during this stretch. Repeat for the desired number of reps.
80
What is the term used to describe a type of stretching that uses agonists and Synergists to dynamically move the joint into a range of motion?
Active stretching
81
Active levator scapulae stretch
Grasp the top of the head with one hand and laterally flex toward the same shoulder. Next, slightly rotate the head to look in the axillary (armpit) region as shown. Do not allow the chin to jut forward or shoulders to shrug during this stretch. Repeat for desired number of reps.
82
Active sternocleidomastoid stretch
Grasp the top of the head with one hand and laterally flex toward the same shoulder. Rotate the head up and away as shown. Only perform this stretch to the point of mind tension. Do not allow the chin to jut forward or shoulders to shrug during this stretch. Repeat for the desired number of reps.
83
What is the mechanism of action for active stretching?
Reciprocal inhibition
84
Dynamic stretching
A type of stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full avalaible range of motion.
Mechanism of action: reciprocal inhibition
Training variables:
• 1 set
• 10-15 reps
• 3-10 exercises
85
When is dynamic stretching often used?
In specific warm-up protocol. These stretches tend to mimic movements used during an exercise session or sport competition.
86
Prisoner squat (dynamic stretch)
With arms behind the head and feet approximately shoulder width apart, perform a bodyweight squat. As a progression to this exercise, add a calf raise at the top position after performing the squat.
87
Multiplanar lunge with reach (dynamic stretch)
Perform the lunge in all three planes of motion: Sagittal, frontal, and transverse. In other words, perform a forward lunge, lateral lunge and turning lunge.
88
Lunge with Rotation (dynamic stretching).
Perform a forward lunge with trunk rotation toward the outside portion of the forward leg. This exercise can be performed with or without an external load, such as a medicine ball.
89
Tube walking: side to side (dynamic stretching)
Place elastic tubing around the knees, maintain a quarter squat position, and sidestep for the desired number of reps in each direction. Make sure the knees are tracking in line with the second and third toes. Do not allow the knees to cave inward. This exercise primarily targets the hip abductors, such as the gluteus medius. The band can also be placed around the ankles (as shown as a progression to this exercise.
90
Leg swings: front and back (dynamic stretching)
In standing position, swing one leg in a controlled pendulum fashion to the front and back, only lifting the leg as high as safely controlled. Keep a tall upright posture with abdominals drawn in during the duration of the exercise.
91
Leg swings: side to side (dynamic stretch).
In standing position, swing one leg in a controlled pendulum fashion from side to side. Like front to back hip swings, keep a tall, upright posture with the abdominals drawn in during the duration of the exercise.
92
Frankenstein (dynamic stretch)
This technique is performed while walking forward with arms stretched out away from the body. Only lifting each leg as high as can be safely controlled while maintaining ideal posture. Keep a neutral back without leaning to the left or right. The exercise helps stretch the hamstrings.
93
High knee (dynamic stretch)
This technique is performed while walking forward. With each step, flex the hip as high as can be controlled, grasping the knee at the top with both hands. Be sure to pause at the top and switch legs with each step.
94
Push-up with rotation (dynamic stretch)
Perform a body weight push-up with a trunk rotation at the top. Keep abdominals drawn in, chin tucked, and spine in a neutral position throughout the exercise.
95
Ball Russian twist (dynamic stretch)
While bridging on a stability ball, perform trunk rotation. This exercise targets the internal and external obliques in addition to the gluteus Maximus because it requires the participant to maintain a bridged position. The exercise can be performed with or without external load, such as using a medicine ball.
96
Arm circles (dynamic stretch)
Perform arm circles in both directions using a slow to moderate speed
97
Jumping jacks (dynamic stretch)
When performing jumping jacks as a dynamic warm-up, the goal is to slightly elevate heart and respiration rates without causing undue fatigue.
98
Jump rope (dynamic stretch)
Many movements can be performed with a jump rope. Chose movements your client can safely perform. It is also important to keep the intensity relatively low to moderate when integrating this exercise into a warm-up routine.
99
Which stretches are considered controversial?
• Inverted hurdler’s stretch
• plow
• shoulder stand
• straight leg toe touch
•arching quadriceps
100
Autogenic inhibition
Is a neuromuscular reaction that occurs when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
101
Biomechanics
Is the science concerned with the internal and external forces acting on the body, and the effects produced by these forces.
102
Osteokinematics
Observable movement of the limbs
103
What is the Timeframe of delayed-onset muscle soreness (DOMS) that occurs after strenuous exercise?
24-72 hrs after strenuous exercise
104
Which statement best defines the concept of relative flexibility?
Altered movement patterns
105
Relative flexibility
The body’s tendency to move in the easiest way possible, often due to muscle imbalances or postural deviations.
106
Wolf’s law
Bones will change from physical stress
107
Davis’s Law
Describes how soft tissues remodel or rebuild themselves in response to imposed demands
108
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
109
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal prep reading and feeding and homemaking.
110
Adherence
The level of commitment to a behavior or plan of action.
111
Morbidity
The state of having a disease
112
Mortality
A state or a risk of death or dying
113
What are the 5 components of fitness?
•cardiorespritory (aerobic) fitness
•muscular strength
•muscular endurance
•flexibility
•body composition
114
What are the weekly aerobic activity recommendations for someone who plans on just doing high intensity/vigerous workouts?
at least three times per week (75 mins per week)
115
What are the weekly aerobic activity recommendations if one is planning on doing moderate intensity workouts?
At least 5 days per week (150 mins per week)
116
What are the weekly aerobic activity recommendations if one is planning on doing a combination of vigorous workouts and moderate intensity workouts?
3-5 days per week.
117
How can you tell is someone is doing a vigorous workout intensity?
not able to carry a conversation or talk. Is breathless during workout.
118
What is V02 Max?
The traditional gold standard measurement for cardiorespiratory fitness is VO2max, often expressed as the maximal volume of oxygen consumed per kilogram of body weight per minute (mL/kg per min). In other words, VO2max is the maximal amount of oxygen that an individual can use during intense exercise. Once VO2max is determined, a common method to establish exercise training intensity is to have clients exercise at a percentage of their VO2max.
However, accurately measuring VO2max is oftentimes impractical for fitness professionals because it requires clients to perform cardiorespiratory exercise at maximal effort and sophisticated equipment to monitor the client’s ventilation response (oxygen consumed and carbon dioxide expired). Thus, submaximal aerobic tests have become popular for fitness professionals to estimate VO2max.
119
What is the Tanaka formula?
A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).
120
Target heart rate
A predetermined exercising heart rate.
121
What is the most commonly used formula for estimating Max Heart Rate?
Arguably the most commonly used formula for estimating HRmax is 220 – age. However, this formula was never intended to be used as an instrument for designing cardiorespiratory fitness programs because maximal heart rate varies significantly among individuals of the same age. Dr. William Haskell (one of the developers of the aforementioned formula) has been quoted as saying, “The formula was never supposed to be an absolute guide to rule people’s training”
122
What is the Heart Rate Reserve and what is the Formula?
HRR, also known as the Karvonen method, is a method of establishing a client’s target heart rate based on the difference between a client’s estimated HRmax and their resting heart rate. This formula is likely more appropriate versus only calculating a percentage of HRmax because it considers an individual’s resting heart rate, which tends to vary from person to person.
The heart rate reserve formula is defined as follows:
[(HRmax – HRrest) × desired intensity] + HRrest = Target heart rate
123
What is RATINGS OF PERCEIVED EXERTION METHOD?
RPE is a popular method for estimating exercise intensity. RPE is a technique used to validate how hard a client feels they are working during exercise.
124
Ventilatory threshold (Tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
125
Ventilatory threshold 1 (VT1)
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
126
what is the Metabolic equivalent (MET) formula?
One metabolic equivalent is equal to 3.5 mL O2 · kg–1 · min–1 or the equivalent of the average resting metabolic rate for adults
127
Maximal heart rate (HRmax)
Tanaka HRmax formula: 208 – (0.7 × age)
Target heart rate = HRmax × % intensity desired
128
Ratings of perceived exertion (RPE)
1 to 10 scale or 6- to 20-point scale
129
Heart rate reserve (HRR)
Target heart rate = [(HRmax – HRrest) × % intensity desired] + HRrest
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VO2max
Target VO2max = VO2max × % intensity desired
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Steady-state (SS) aerobic exercise
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.
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TABATA TRAINING
Tabata is a type of HIIT training and was created by a Japanese scientist named Dr. Izumo Tabata (Tabata et al., 1996). The Tabata format involves performing a maximal effort interval lasting 20 seconds, followed by only 10 seconds of rest. The client performs a total of eight intervals, for a total of 4 minutes. This format has been shown to improve aerobic power and improvements in VO2max
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FARTLEK TRAINING
Fartlek is a Swedish term that translates to “speed play.” The goals of fartlek training are highly variable, targeting many different physiological systems (i.e., aerobic and anaerobic) by combining different formats into one workout. It is often performed while running, but it can also be completed while cycling or swimming. Unlike steady-state or HIIT formats, Fartlek training is unstructured and combines low-, moderate-, and high-intensity efforts into one workout. Fartlek training helps break the monotony often associated with one format of training.
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Volume
The total amount of work performed in each timeframe, typically 1 week.
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Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
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Progression
The way an exercise program advances in intensity and/or volume to continually challenge the individual.
A gradual increase of exercise volume (<10% per week) appears to be a safe protocol for most apparently healthy adults. This approach may also increase adherence to the exercise program because the exerciser feels competent to perform the work and complete the program.
137
For clients looking to loose weight, what is recommended in regards to frequency for exercise?
Individuals who are seeking to lose weight will likely achieve greater benefits from the inclusion of more than 250 minutes of aerobic exercise per week (Donnelly et al., 2009). Research also reveals that for general health improvements and the prevention of weight gain, individuals should aim to expend 1,200 to 2,000 calories through physical activity per week (Donnelly et al., 2009).
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What does FITTE-VP stand for?
Frequency
Intensity
Time
Type
Enjoyment
Volume
Progression
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What are the methods for monitoring exercise intensity?
Calculating V02 Max
Percentages of Maximal Heart Rate
Percentages of Heart Rate Reserve (HRR)
Metabolic Equivalents (METS)
Ratings of Perceived exertion
Talk Test
140
what are the three criteria for an activity to be considered aerobic?
rhythmic
use large muscle groups
continuous
141
What term is used to describe the point during graded exercise in which there is a switch from predominantly aerobic energy production to anaerobic energy production?
Ventilatory threshold (Tvent)
142
aerobic baseline
Represents the point at which an individual can most efficiently use fat as fuel during exercise.
Relationship to Aerobic Threshold (AT):
The Aerobic Base (AB) is often determined in relation to an individual's Aerobic Threshold (AT).
The AT represents the point where lactate begins to accumulate in the blood faster than it can be removed.
To find the AB, NASM recommends subtracting 20 beats from the AT heart rate.
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Lactate Threshold
the lactate threshold is the point during exercise where blood lactate begins to accumulate faster than the body can clear it. This signifies a shift from primarily relying on aerobic energy systems (using oxygen) to anaerobic glycolysis (using carbohydrates without oxygen).
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V02 Max
What it is:
Maximum oxygen uptake:
.
VO2 max is the maximum volume of oxygen your body can consume, transport, and utilize in a minute during intense exercise.
Cardiovascular fitness:
.
It reflects the efficiency of your heart, lungs, circulatory system, and muscles working together to deliver oxygen.
Indication of aerobic capacity:
.
A higher VO2 max indicates a better ability to utilize oxygen for energy production during aerobic activity.
How it's measured:
Maximal exercise test:
.
A lab test involves exercising on a treadmill or bike with increasing intensity until you reach exhaustion, while monitoring oxygen consumption and carbon dioxide production.
Estimations:
.
Online tools and fitness trackers can estimate VO2 max using heart rate data.
Factors influencing VO2 max:
Age: VO2 max typically peaks in the 20s and declines with age, but can be improved with exercise.
Training: Regular exercise can improve VO2 max, especially endurance training.
Genetics: Some individuals may have a natural genetic predisposition to higher VO2 max.
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Principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.
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What does it look like when a client is in Zone 1 Training Zone?
Light to moderate
Starting to sweat but can still carry on a conversation effortlessly
RPE (1-10 scale): 3-4
RPE (6-20 scale): 12-13
Metabolic Marker: Below VT1
147
What does it look like when a client is in Zone 2 (Training Zone)?
Challenging to hard
Noticeable sweating and using larger volumes of breath
Continual talking is becoming challenging
RPE (1-10 Scale): 5-6
RPE (6-20 Scale): 14-15
Metabolic Marker: VT1 - Midpoint*
148
What does it look like when a client is in Zone 3 (Training Zone)?
Vigorous to very hard
Profuse sweating
Vigorous breathing and ability to talk is limited to short phrases
RPE (1-10 Scale): 7-8
RPE (6-20 Scale): 16-17
Metabolic Marker: Midpoint - VT2
149
What does it look like when a client is in Zone 4 (Training Zone)?
Very hard to maximum effort
Breathing as hard as possible
Speaking is impossible or limited to grunts of single words
RPE (1-10 Scale): 9-10
RPE (6-20 Scale): 18-20
Metabolic Marker: Above VT2
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Stage 1 Workout
Stage 1 represents the lowest intensities of exercise and is used to introduce individuals to exercise and improve general health and fitness and is also used as a recovery format following higher-intensity exercise sessions. Stage 1 is designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and involves steady-state aerobic exercise.
Stage 1 workouts can be progressed by gradually adding duration to each exercise session. For example, a week 1 program may involve 15 minutes of continuous aerobic exercise, 3 days per week. Each subsequent week an additional few minutes can be added to each exercise session until the client successfully manages 30 minutes of continuous exercise three times per week. It is important not to exceed more than 10% of added volume per week to avoid overtraining or burnout.
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Stage 2 Workout
Stage 2 is designed for clients with intermediate cardiorespiratory fitness levels who are ready and who desire to begin training at a slightly higher intensity. The focus of stage 2 training is on increasing the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness. Stage 2 is ideal for fitness enthusiasts who regularly engage in physical activity or recreational sport or for those seeking further improvements in cardiovascular endurance or weight loss.
Prior to initiating a stage 2 workout, fitness professionals should perform the talk test with their client to determine their client’s heart rate at VT1. Once identified, ideally this measurement would be used to monitor exercise intensity throughout the duration of the stage 2 workout.
Stage 2 is the introduction to aerobic interval training in which intensities are varied throughout the workout. A stage 2 workout consists of a mix of recovery intervals just below VT1 (or a score of “moderate to challenging” when using RPE) and work intervals performed at an intensity just above VT1 (or a score of “challenging to hard” when using RPE). Interval training in this manner will likely improve both physical fitness (e.g., increased VO2max) and health markers, such as reducing the risk of cardiovascular disease (Ito, 2019).
For example, if a client’s heart rate at VT1 is 145 bpm, they should perform exercise intervals slightly above 145 bpm and recovery intervals just below 145 bpm. However, using RPE to gauge exercise intensity is an effective alternative if a heart rate monitor is not available.
Stage 2 work intervals should start out relatively brief (e.g., 30–60 seconds) and progress in duration and intensity over time. Work-to-rest ratios of 1:3, 1:2, and 1:1 are appropriate for stage 2 training. For example, a 1:3 work-to-rest ratio involving a 1-minute interval just above VT1 would include 3 minutes of recovery below VT1.
*For clients new to interval training, it is a good idea to alternate stage 1 and stage 2 workouts. For example, start with stage 1 on Monday, then move to stage 2 on Wednesday, and go back to stage 1 on Friday. The next week, start with stage 2 and so on. Rotate the stages to keep workouts balanced.
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Give an example of a stage 2 AEROBIC INTERVAL PROGRAM workout:
Start by warming up for 5–10 minutes.
Move into a 1-minute interval in zone 2 that is just above VT1.
After the 1-minute interval, return to zone 1 for 3 minutes.
Repeat these intervals until the duration of the exercise session is complete.
Cool down for 5–10 minutes.
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Give an example of a stage 2 STEADY-STATE AEROBIC EXERCISE:
Start by warming up for 5–10 minutes in zone 1.
Increase intensity (e.g., speed, incline) until client reaches zone 2, which is just above VT1.
Continue the duration of the exercise session at this intensity.
Cool down in zone 1 for 5–10 minutes.
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What stages are most appropriate for clients wanting to lose weight?
stages 1 and 2 are most appropriate and effective for improving health and wellness and promoting a healthy body weight. These two stages should be top priority for the average exerciser and gym goer.
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What are stages 3-5 best for?
for athletes and advanced fitness enthusiasts who are seeking greater improvements in cardiorespiratory conditioning and are willing to participate in high-intensity exercise. It is not necessary for fitness professionals to implement all five stages with their clients. Cardiorespiratory exercise should be individualized based on the client’s needs, goals, abilities, and exercise preferences.
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Stage 3 workout:
for the moderately advanced client who has obtained a satisfactory cardiorespiratory fitness base. Stage 3 training increases the capacity of aerobic and anaerobic energy systems and is applicable for clients seeking further improvements in exercise capacity.
To accurately program stage 3 intervals, measurements of VT1 and VT2 need to be recorded. Recall, at VT1, talking becomes challenging but not difficult for the client during aerobic activity, whereas VT2 corresponds with an individual’s inability to speak more than a word or two during exercise (Chapter 11 describes VT1 and VT2 assessments).
For example, if a client’s heart rate at VT1 is 145 bpm and their heart rate at VT2 is 165 bpm, the four training zones are calculated as follows:
Zone 1: Less than 145 bpm
Zone 2: 145–154 bpm (VT1 to midpoint)
Zone 3: 155–164 bpm (midpoint to VT2)
Zone 4: 165 bpm and higher
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Midpoint
Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).
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What's an example of STAGE 3 CARDIORESPIRATORY PROGRAM:
Like stage 2, stage 3 exercise programs should be individualized for the client based on their unique goals, needs, and abilities. Following is one example of a stage 3 program (Figure 15-4):
Warm up in zone 1 for up to 5–10 minutes.
Then, increase the workload every 60 seconds until reaching zone 3. This will require a climb through zone 2, which may take a couple of minutes.
After pushing for another minute in zone 3, decrease the workload back to zone 2.
Overload the body again by performing another zone 3 interval.
Repeat for the desired number of intervals.
Cool down for 5–10 minutes.
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Stage 4 Workout:
for the advanced client who has obtained a high-level cardiorespiratory fitness. Stage 4 training increases the capacity of the anaerobic energy system and is applicable for high-level athletes and fitness enthusiasts seeking improvements in anaerobic capacity and power.
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EXAMPLE STAGE 4 CARDIORESPIRATORY PROGRAM:
Warm up in zone 1 for up to 5–10 minutes.
Then, increase the workload every 60 seconds until reaching zone 4. This will require a climb through zones 2 and 3, which may take a couple of minutes.
Push for 10 seconds in zone 4 and then decrease the workload back to zone 1. This 1-minute break is an important minute to help gauge training status and improvement.
As improvements are made during several weeks of training, the client’s heart rate will drop more quickly. The faster the client’s heart rate drops, the more fit they are becoming.
If the client is not able to drop to the appropriate heart rate during the 1-minute break, assume that they are tired and about to overtrain. The solution is to stay in zone 1 for the remainder of the workout. The bottom line is that the client is not rested enough to do that type of exercise on that day (which may be because of a hard workout the day before, not enough sleep, or poor nutrition).
If the client’s heart rate does drop to a normal rate, then overload the body again by performing another zone 4 interval.
After this minute, go back to zone 1 for 5–10 minutes and repeat if desired.
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Stage 5 Workouts:
Stage 5 consists of sport-specific training and is applicable for all types of athletes. It focuses on drills that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning and often combines high-intensity interval training with small-sided games and agility drills.
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Ventilation
Process by which oxygen is transferred to the muscles from the lungs.
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Inspiration
The process of contracting the inspiratory muscles to move air into the body.
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What is the difference between aerobic and anaerobic exercise?
Aerobic exercise uses oxygen to produce energy for longer durations, while anaerobic exercise produces energy without oxygen for shorter, more intense bursts. Aerobic activities like jogging or cycling rely on sustained oxygen intake, whereas anaerobic activities like sprinting or weightlifting utilize stored energy in muscles.
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Core stability
The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.
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Core endurance
The ability to control the motion of the spine over a given longer duration.
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Core strength
The ability to control the motion of the spine.
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Core
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint.
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What is the primary action of the Rotatores? Is this muscle considered a local or global muscle?
They stabilize and rotate spinal segments. The rotatores are a local muscle.
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What is the primary action of the Multifidus?Is this muscle considered a local or global muscle?
the primary action of the multifidus is to stabilize, extend, and rotate spine. It's a local muscle.
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What is the primary action of the Transverse abdominis?Is this muscle considered a local or global muscle?
The primary action of the transverse abdominis is to Increase intra-abdominal pressure. It is considered a local muscle.
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What is the primary action of the Diaphragm? Is this muscle considered a local or global muscle?
The primary action of the diaphragm is to regulate inspiration. It is a local muscle.
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What is the primary action of the pelvic floor? Is this muscle considered a local or global muscle?
The pelvic floor supports the contents of the pelvis. It is a local muscle.
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What is the primary action of the Quadratus lumborum? Is this muscle considered a local or global muscle?
Lateral flexion of spine; elevation of pelvis. It is a local muscle.
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What's the difference between local and global muscles?
Global muscles create large, gross movements and power, while local muscles provide stability and control by connecting the pelvis and ribcage to the spinal fascia. Local muscles, also known as the stabilization system, are deep and close to joints, focusing on spinal support and stability, whereas global muscles, the movement system, are larger and superficial, responsible for gross movements
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What is the primary action of the Rectus abdominis? Is it a local muscle or a global muscle?
The primary action of the rectus abdominis is Trunk/spine flexion, rotation, and lateral flexion. It is a global muscle.
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What are the primary actions of the External abdominal obliques? Are they considered a global muscle or a local muscle?
Primary actions: Spinal flexion, lateral flexion, and contralateral rotation
Global Muscle
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What are the primary actions of the Internal abdominal obliques? Are they considered global or local?
Primary actions:
Spinal flexion, lateral flexion, and ipsilateral rotation
Global muscle
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What are the primary actions of the Erector spinae? is it considered Local or global?
Primary Actions: Trunk/spine extension, rotation, and lateral flexion
Global Muscle
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What are the primary actions of the Latissimus dorsi? Is it considered a local or global muscle?
Primary actions: Trunk/spine rotation (in addition to shoulder extension, adduction, and internal rotation)
Global muscle
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What are the primary actions of the Iliopsoas (iliacus + psoas)? Is it considered a local or a global muscle?
Primary actions: Hip flexion (in addition to hip adduction and external rotation).
Global muscle
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Type I (slow twitch) muscle fibers
Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue.
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Local muscles consist primarily of ?
Type I (slow twitch) muscle fibers, ), which have a high density of muscle spindles and are important for assisting in proprioception of the spine
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Lordotic/Lordosis
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
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Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of the spine.
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Anterior pelvic tilt
An excessive forward rotation of the pelvis that results in greater lumbar lordosis.
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Posterior pelvic tilt
An excessive rotation of the pelvis that results in lesser lumbar lordosis.
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Drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
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Bracing
Contracting the global abdominals such as the rectus abdominis and obliques at the same time.
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