Chapter 15 – Exercise Technique

Over 15 questions come from this chapter based around understanding how to teach and perform different Flexibility and Resistance Training exercises. Check out our Audio xenical or alli Lectures and Study Guide to focus in on which specific exercises to focus on.

Chapter 14 – The Optimum Performance Training Model: Every Day

Be familiar with all the different types of modalities that are used as a Personal Trainer.

• Machines
  • Less intimidating to a beginner client
  • Does not require a spotter
  • Extra support to special-needs clients
  • Different weight and intensity provided
• Free Weights
  • Challenges core stabilization
  • Used by a variety of populations for different performance goals
  • Being able to perform multi-joint movements
  • Improves postural stability
  • Proper exercise technique is required
• Bands and Rubber Tubing
  • inexpensive alternative to training with resistance
  • multiple planes of motion
  • Variety of color, thickness and shape
  • Greater range of motion (ROM)
• Medicine Balls
  • Come in different color and weight
  • Use to increase endurance, muscular strength, endurance, power
  • Dynamic Power Benefits
  • Use many different planes of motion, movement and intensity
• Kettle Bell
  • Helps with coordination and balance
  • Core stability
  • Helps improve grip strength
  • Proper exercise technique is required
• Body Weight Training
  • Uses own weight as a resistance
  • Proper exercise form is required
  • Does not require any equipment
  • Train in all planes of motion
• TRX suspension training
  • Helps modify exercises for clients with special needs
  • Intensify muscle activation
  • Proper exercise technique is required

Populations with Special Considerations

Age Considerations

• Children and adolescents should get 1 hour or more of physical activity daily.

Physiologic Differences between Children and Adults

• Children do not exhibit plateau in oxygen uptake, peak oxygen uptake is more appropriate.
• Children less efficient, tend to exercise at higher percentage of peak oxygen uptake during submaximal exercise.
• Do not produce sufficient levels of glycolytic enzymes to sustain bouts of high-intensity exercise.

Resistance Training for Youth

• 1-2 sets of 8-12 reps at 40-70% of 1 RM 2-3 days per week
• Resistance training is both safe and effective in children and adolescents.
• Untrained children can improve strength by 30 to 40% in 8 weeks.

Seniors

• 1-3 sets of 8-20 reps at 40-80 % of 1 RM 3-5 days/week
• Older adults with and without other chronic health conditions can and do respond to exercise much in the same manner as apparently healthy younger adults.
• Walking is one of most fundamental functional activities affected with degenerative aging.
• Musculoskeletal loss not entirely related to aging.
• Progression should be slow, well monitored, based on postural control. Exercises should be progressed if possible toward free sitting or standing. If client cannot tolerate SMR perform slow rhythmic active or dynamic stretches.

Obesity

• 1-3 sets of 10-15 reps 2-3 days/wk
• Flexibility exercises should be performed from standing or seated position, using standing hip flexor stretch rather than kneeling hip flexor stretch, standing hamstring stretch, wall calf stretch.
• Core and balance training important for obese individuals.
• May find it difficult to use machines, xenical without prescriptions dumbbells, cables, exercise tubing work quite well.

Diabetes

• 1-3 sets of 10-15 reps 2-3 days/wk
• Most important goal is glucose control. Exercise improves insulin sensitivity. Positive effect on prevention of type 2 diabetes.
• Take care to prevent blisters and foot micro-trauma that could result in foot infection.
• Daily exercise recommended. Flexibility exercises recommended.
• Follow exercise guideline for obese adults. Lower impact exercise modalities.

Hypertension

• 1-3 sets of 10-20 reps 2-3 days/wk
• Important to monitor body position of clients with hypertension at all times. Body position can have dramatic effect on blood pressure response before, during, and after exercise in clients with hypertension.
• Avoid heavy lifting and valsalva maneuvers. Do not let client over-grip weights or clench fists. Modify tempo to avoid extended isometric and concentric muscle action. Perform exercises in standing or seated position. Allow client to stand up slowly to avoid possible dizziness. Progress client slowly.

Coronary Heart Disease

• 1-3 sets of 10-20 reps 2-3 days/wk
• Monitor pulse to stay below safe upper limit of exercise.
• Clients may have other diseases to consider as well, such as diabetes, hypertension, peripheral vascular disease, or obesity
• Modify tempo to avoid extended isometric and concentric muscle action
• Avoid heavy lifting and Valsalva maneuvers
• Do not let client over-grip weights
• Perform exercises in standing or seated position

Osteoperosis

• 1-3 sets of 8-20 reps <85% of 1 RM 2-3 days/wk
• Progress should be slow, well monitored, based on postural control
• Exercises should be progressed if possible toward free sitting(no support) or standing
• Focus exercises on hips, thighs, back, and arms
• Avoid excessive spinal loading on squat and leg press

Arthritis

• 1-3 sets of 10-12 reps 2-3 days/wk
• Avoid heavy lifting and high reps
• Stay in pain-free ranges of motion
• May be need to start out only with 5 mins of exercise and progressively increase

Cancer

• 1-3 sets of 10-15 reps 2-3 days/wk
• Avoid heavy lifting in initial stages of training
• Allow for adequate rest intervals and progress client slowly
• Only use SMR if tolerated, avoid SMR for clients undergoing chemo or radiation

Exercise and Pregnancy

• 1-3 sets of 10-15 reps 2-3 days/wk
• Avoid exercises in prone or supine position after 12 weeks
• Avoid SMR on varicose veins and areas of swelling
• Plyometric training not advised in second and third trimesters

Chronic Lung Disease

• 12-15 reps 2-3 days/wk
• Allow for sufficient rest between sets

Intermittent Claudication/Peripheral Arterial Disease

• 1 set of 8-15 reps 2-3 days/wk
• Allow for sufficient rest
• Progress slowly
• Treadmill walking preferred.
• Primary limiting factor is leg pain.

Free Study Guide for the NASM CPT Exam Chapter 13 – The Optimum Performance Training Model: Applying Power

Compare to – Cardiorespiratory Training Zones

They are three different training zones for cardiorespiratory training programs. In these training zones you have three different heart rate zones as well.  Each stage helps to build a strong cardiorespiratory.

Zone Three

• High Intensity Training
• Sprints, Maximal effort cardio
• Max Heart Rate Zone 3 86% to 95%

Compare to – Dynamic Stretching Summary

Moving the body through a full range of motion during Dynamic Stretching uses reciprocal inhibition to increase the achievable ROM of the joint. Note the examples of this type of stretching and use it before performing a power level workout.

Functional Flexibility: this type of training is commonly used in the power level of the OPT model. It has a high demand on the neuromuscular and soft tissue extensibility. Move the joint through a full rand of motion while performing dynamic exercises like a lunge to side bend.

Self-myofascial release and dynamic stretching promote this type of flexibility training.

Mechanoreceptors: The Golgi Tendon Organ and the Muscle spindles are the most important mechanoreceptors to know. GTO responds to muscular tension while the Muscle Spindle responds to the length of a muscle. Think of the Muscle Spindle as what delivers the stretching sensation to your brain.

Compare to – Core training program design

Power exercises include throwing stuff. 8-12 reps, 2-3 sets, xxx tempo, 0-60sec rest

Compare with Balance training program design

Progressing someone based on the stages of the OPT Model is important to understand. Know the difference between each phase as far as exercise selection.

Power: Exercises involve a hop of the planted leg (Single leg box jump) with 8-12 reps at a moderate tempo with 0-1 min rest.

Compare with – Plyometric training program design

Power: Exercises involve quickly repeating the movement as fast as possible (Power step up) with 8-12 reps, xxx tempo and 0-60sec rest.

Compare with SAQ Program Design

Power exercises incorporate all planes of motion with maximal effort using 3-5 sets of 3-5 reps and 0-90 sec rest.

Adaptations for Resistance Training

Power encourages the generation of the greatest force in the shortest time which can lead to an increase in projectile velocity.

Compare with Power Training 

This is Phase Five in the OPT Model

Reps:                    1-10

Sets:                     3-6

Tempo:                X/X/X

Rest:                     3-5 min

Intensity:             10% BW

Frequency:          2-4 times out of the week

Duration:             4 weeks

Tempo for core: x/x/x

Free Study Guide for the NASM CPT Exam Chapter 8 – Client Acquisition and Consultations

Compare to Subjective vs. Objective information

Gathering information is very important before starting any kind of workout program with a client. You want to know about their current and past state of health. Ask questions and note their answers to determine subjective information and perform assessments to determine objective information.

Subjective Information

• General Medical History
• Occupation
• Lifestyle (Hobbies, Diet, etc.)
• Personal Information

Objective Information

• Body Analysis
• Blood Pressure
• Performance Assessments
• Postural Assessments
• Cardiorespiratory Assessments

Referenced from: Sports Medicine Essentials, 3rd ed. by Glover

Compare with Sample Physical Activity Readiness Questionnaire

The physical activity readiness questionnaire also known as the PAR-Q is design to get the clients to answer specific health history questions. It will also give you the information needed for you to determine the possible risk of exercising with the client. If a client answers yes to any of the 7 questions on this form, they must acquire a doctors written permission to begin exercising with you.

Check out a PAR-Q here: http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm

Compare with Sample Questions: client occupation

Occupational questions are asked to determine the amount of influence someone’s job has on their posture.

• Sitting causes tightness in the hip flexors and rounding of the upper back.
• High heels cause tightness in the calf musculature.
• Repetitive movements refers to the shoulder impingement caused by doing physical work over head. (Construction, electrician, volleyball player)
• Stress may cause shortening of the scalenes and upper trapezius creating upper crossed syndrome.

Compare with Sample Questions: client lifestyle

Lifestyle questions give the trainer a chance to note what interests the client has in their everyday life. Recreational activities and active hobbies can be included in their cardiorespiratory training program.

Compare with Sample Questions: client medical history

Medical history allows the trainer to gauge the risk of any health related issues the client may be dealing with.

Pain should be noted and an exercise program should account for that pain.

Surgeries may limit range of motion or cause joint instability.

Chronic disease may need to be accounted for with all exercises.

Medications may affect exercise variables such as intensity.

Common Medications

Below shows how common medications effect blood pressure and heart rate as well as show you the basic functions of the medications. It is reminded that as a personal trainer this is not our job to educate the client on any usage and effects of these prescribed medications.

Common Medication you will come across with potential clients are:

Antidepressants, Beta-Blockers, Calcium-channel blockers, Digitalis, Thyroid Medication, Nitrates, Diuretics, Bronchodilators, Vasodilators

Learn More Here: http://www.exrx.net/ExInfo/Medications.html

Heart Rate and Blood Pressure Assessments

Heart Rate can be recorded on the thumb-side of the wrist xenical online cheap orlistat (radial pulse; preferred) or on the neck (carotid pulse, use with caution).

Blood pressure is measured using an aneroid sphygmomanometer which consists of an inflatable cuff, a pressure dial, a bulb with a valve and a stethoscope. It is highly recommended that anyone including personal trainers take a professional course in blood pressure assessment before assessing blood pressure with any clients.

See examples of all assessments here: http://www.exrx.net/Testing.html

Target Heart Rate Training Zones & Max Heart Rate Formula

220 – age = Predicted max heart rate. Multiply by the suggested HR training zone of anywhere from 65-95% of Predicted HR max.

Training Zone One = Builds aerobic base and aids in recover

Training Zone Two = Builds aerobic endurance

Training Zone Three = Builds high end work capacity that is mainly anaerobic.

Reference: http://www.active.com/fitness/articles/calculate-your-training-heart-rate-zones?page=2

Body Composition Assessments 

There are many methods used to estimate one’s body composition.

• Skin Fold: Measurements are taken at different site on the right side of the body whole person stands straight but relaxed. The width of the skin fold is measured in millimeters with a specially calibrated caliper. The total for each site in marked and it is added up to determine the person overall body composition.
• Bioelectrical Impedance: Better known as a Body Fat Analysis is a device that measures the strength and speed of the electrical signal sent through the body. It uses this measurement and information such as height, weight and gender to predict how much body fat a person has.
• Underwater Testing: Is a technique for measuring the mass per unit volume of a living person’s body.

Refer to http://www.exrx.net/Testing/BodyCompSites.html for great skinfold site description.

Circumference Measurements 

Circumference measurements measure the outer surface of the body which includes all tissue. They are some benefits in using the circumference measurement, which included tracking the progress of the clients loss (in inches), can be more comfortable to use on overweight clients, easy to afford, easy to record and not hard to learn the technique or make a mistake on it.

Measurements of the following areas are suggested:

1. Neck
2. Chest
3. Waist
4. Hips
5. Forearm
6. Thighs
7. Calves
8. Arms

References: http://www.exrx.net/Testing/Circumferences.html

Body mass index (BMI)

BMI can be used to screen patients because the test is simple, correlates to fatness, and applies to both men and women. The BMI may not apply to some individuals with more than normal muscle mass and acceptable levels of body fat.

Know the above ranges provided by http://www.exrx.net/Calculators/BMI.html

Free Study Guide for the NASM CPT Exam Chapter 7 – Navigating the Professional Fitness Environment

NASM does not recommend knowing any of the material from Chapter 7 for the test, but does ask about 2 questions from the chapter. Check out our Study Guide for the NASM CPT to see what you should focus on from this chapter.