Chapter 6 – Concepts of Integrated Training

General Adaptation Syndrome and Compare with Table 6.1 The general adaptation syndrome

The General Adaptation Syndrome is a model that describes the body’s response to stress:

1. Alarm Stage

In this phase, the initial reaction of the body to stress is that it labels the stressor as a threat or danger to balance, that is why it immediately activates its fight or flight response system, and releases the “stress” hormones such as adrenaline, noradrenaline and cortisol. These hormones enable you to perform activities that you don’t usually do. For instance, you lift weights of the first time in a while, your muscles are not familiar with the new stress and become damaged. They may become painful and sore.

2. Resistance Stage

After the body has responded to the stressor from the initial reaction, the stress level has been reduced due to the development of an adaptation brought on by the initial stress.

3. Exhaustion Stage

During this phase, the stress has been persistent for a longer period. The body starts to lose its ability to combat the stressors and reduce their harmful impact because the adaptive energy is all drained out. The exhaustion stage can be referred to as the gate towards burnout or stress overload, which can lead to health problems if not resolved immediately. An example would be too much exercise leading to sickness, injury or constant fatigue.

All in all, the General Adaptation Syndrome model by Hans Selye presents a clear biological explanation of how the body responds and adapts to stress.

Reference: https://explorable.com/general-adaptation-syndrome

Compare to Adaptive benefits of resistance training

Physical and mental health benefits that can be achieved through resistance training include:

• improved muscle strength and tone – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age
• weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more energy when at rest
• greater stamina – as you grow stronger, you won’t get tired as easily
• prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
• pain management
• improved mobility and balance
• improved posture
• decreased risk of injury
• increased bone density and strength and reduced xenical when to take risk of osteoporosis
• improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
• a better night’s sleep and avoidance of insomnia
• increased self-esteem
• enhanced performance of everyday tasks.

Reference: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

SAID Principle

In physical rehabilitation and sports training, the SAID principle asserts that the human body adapts specifically to imposed demands. In other words, given stressors on the human system, whether biomechanical or neurological, there will be a Specific Adaptation to Imposed Demands (SAID).

Adaptations for resistance training

Stabilization encourages the adaptation of muscular endurance, improve joint stability, and improve balance.

Muscular endurance encourages joint and core stabilization mechanisms, core endurance, and a decrease in body fat.

Muscular Hypertrophy encourages the growth of muscle fibers due to increased protein development in the myofibril.

Strength encourages the increase in tension to overcome outside forces. This occurs by teaching the nervous system to properly recruit as many muscle fibers as possible at one point in time.

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

Compare to the Resistance training systems

single set: performing only one set for all exercises

multiple set: performing more than one set for all exercises

pyramid set: when you increase weight and decrease reps after you perform each set; you can also decrease weight and add reps

super set: one set performed immediately after another.

drop set: upon failing with one weight you drop the weight and continue with more reps

circuit training: multiple sets in a row of different exercises with little rest after one round has been completed

peripheral heart action: alternating upper and lower body exercises during circuit training

split routine: a typical body building strategy in which you workout certain muscle groups on certain days

vertical loading: completing one set of an exercise and moving on to another with intent to come back and do another set

horizontal loading: completing all sets of one exercise before moving to the next exercise

Compare with the Peripheral heart action system

Knowing the difference between the exercises you include in a PHA Circuit between stabilization, strength and power will matter. Notice that a stabilization PHA Circuit includes only stabilization exercises. Same with strength and power.

Chapter 4 – The Human Movement System in Fitness

Definitions 

Human Movement

• Human Movement System:(Kinetic Chain) is composed of three related systems: Nervous(central and peripheral nerves), Muscular (muscles, tendons, ligaments and fascia), and Skeletal (joints) systems.

Nervous System

• Nervous System: the system of nerves and nerve centers in an animal or human, including the brain, spinal cord, nerves, and ganglia.
• Sensory Function: The human body’s ability to recognize changes in the environment within the body or outside of the body.
• Integrative Function: the nervous system processes and interprets the sensory input and makes decisions about what should be done in each moment.
• Motor Function: The human body’s ability to respond to the information received from the sensory nervous system.
• Proprioception: the total nervous system input to the central nervous system creating the awareness of the position of one’s body
• Neuron: a specialized, impulse-conducting cell that is the functional unit of the nervous system, consisting of the cell body and its processes, the axon and dendrites
• Sensory (afferent) neurons: a nerve cell that conducts impulses from a sense organ to the central nervous system
• Interneurons: a nerve cell that transmits nerve impulses between neurons.
• Motor (efferent) neurons: a nerve cell that conducts impulses to a muscle, gland, or other effector
• Central Nervous System: the part of the nervous system comprising the brain and spinal cord.
• Peripheral NervousSystem: the portion of the nervous system lying outside the brain and spinal cord that includes the cranial and spinal nerves
• Mechanoreceptors: any of the sense organs that respond to vibration, stretching, pressure, or other mechanical stimuli.
• Muscle Spindles: a proprioceptor that conveys information on the state of muscle stretch or length, important in the reflex mechanism that maintains body posture.
• Golgi Tendon Organs: A proprioceptive sensory nerve ending embedded among the fibers of a tendon that is sensitive to muscle tension.
• Joint Receptors: sensory receptors in joint capsules that contribute (along with other sensory inputs) to awareness of joint position and movement (proprioceptive sensation).

Skeletal 

• Skeletal System: The framework of the body, consisting of bones and other connective tissues, which protects and supports the body tissues and internal organs.
• Bones: the hard connective tissue forming the substance of the skeleton, composed of a collagen-rich organic matrix impregnated with calcium, phosphate, and other minerals.
• Joints: the movable or fixed place or part where two bones or elements of a skeleton join.
• Axial Skeleton: the skeleton of the head and trunk including the skull, vertebral column and rib cage.
• Appendicular Skeleton: The bones of the limbs, including the bones of the pelvic girdles.
• Remodeling:  mature bone tissue is removed from the skeleton (a process called bone resorption) and new bone tissue is formed (a process called ossificationor new bone formation).
• Osteoclasts: cells that take away or remove mature bone tissue.
• Osteoblasts: cells that are responsible for building up new bone tissue.
• Epiphysis: a part of a bone separated from the main body of the bone by a layer of cartilage and subsequently uniting with the bone through further ossification.
• Diaphysis: the long, narrow portion of a bone
• Epiphyseal Plate: the disk of cartilage between the shaft and the epiphysis of a long bone during its growth.
• Periosteum: the normal investment of bone, consisting of a dense, fibrous outer layer, to which muscles attach, and a more delicate, inner layer capable of forming bone.
• Medullary Cavity: the small cavity in the shaft of a long bone where blood cell formation occurs and marrow is stored.
• Articular (hyaline) cartilage: a firm, elastic, flexible type of connective tissue that covers the end of a bone that makes up a joint.
• Depressions: a flat area of the bone
• Processes: a point in the bone used for muscular or ligamentous attachment
• Vertebral Column: the column of 24 bones making up the spinal column. (7 cervical, 12 thoracic, 5 lumbar)
• Arthrokinematics: Description of the movement of the joint surfaces when a bone moves through a range of motion.
• Synovial Joints: joins bones with a fibrous joint capsule that is continuous with the periosteum of the joined bones.
• Non Synovial Joints: non-movable joint that excludes the joint capsule, cartilage and ligaments.
• Ligaments: connects bone to bone and provides joint support.

Muscular

• Muscular System: All the muscles of the body collectively, especially the voluntary skeletal muscles.
• Epimysium: the outermost layer of muscular connective tissue that encompasses the muscle body.
• Perimysium: the middle layer of muscular connective tissue that encompasses the muscle fascicle.
• Endomysium: the deepest layer of muscular connective tissue that encompasses the muscle fiber.
• Tendons: a cord or band of dense, tough, inelastic, white, fibrous tissue, serving to connect a muscle with a bone.
• Sarcomere: like the nueron is to the nervous system the sarcomere is the functional unit of muscle or any of the segments of myofibril in striated muscle fibers; composed of actin and myosin.
• Neural Activation: the nervous system activation of a muscle fiber via the neuromuscular junction.
• Motor Unit: a motor neuron and the muscle fibers innervated by its axon.
• Neurotransmitters: any of several chemical substances, as epinephrine or acetylcholine, that transmit nerve impulses across a synapse to a post-synaptic element, as another nerve, muscle, or gland.

 (Compare the above with definitions from the text)

Skeletal Muscle

This image from (SEER Training Modules, n.d.) is similar to the one you may find in the book. It shows how the bundles of muscle fibers can be broken down further as you explore more into the skeletal muscle.

Acetlycholine initiating the muscular contraction.

Excitation-contraction coupling is the process of the nervous system stimulating a muscle to contract. This is known as the sliding filament theory. In this figure xenical where to buy shown in the book it gives 10 steps in the initiation and end of the contraction. Below the steps are more condensed to assist in understanding. Check out Fitness Mentors Study Guide for the NASM CPT Exam to learn what you need to know specifically  about this chart.

1. The Neurotransmitter ACh is released and attaches to receptors generating an action potential down the T tubules.
2. Action potential triggers Calcium (Ca2+) release
3. calcium binds to troponin removing the blocking action of tropomysosin and exposing the actin active binding site.
4. Contraction occurs by the myosin cross bridges alternately attach to actin and detach, pulling the filaments closer to the center of the sarcomere. Detachment of actin from myosin requires ATP.
5. Removal of Calcium by active transport into the sarcoplasmic reticulum after the action potential ceases.
6. Tropomyosin restores its location, covering the actin active site so no more contraction occurs.

Compare to Table 4.1

Type I: Endurance fibers; small; more oxygen and mitochondrial density; less power.

Type II: Less enduring; less oxygen delivery; more power and force, larger than type I.

Compare to Table 4.2

Muscle as Movers

Muscle functions are categorize as an agonist, synergist, stabilizer or antagonist.

• Agonist muscles: prime mover
• Synergist muscles: assist the same movement as the prime mover
• Stabilizer muscles: Stabilize the joints of the body during the movement
• Antagonist muscles: relax to allow the prime mover to work efficiently

Compare to Figure 4.27 – Atria and Ventricles

Atria and Ventricles

The heart has two pairs chambers called the Right atrium and ventricles. The functions of the chambers are as follows:

The atriums are located on either side of the heart. Right Atrium is designed to receive the blood that is coming to the heart from the whole body and the Left Atrium is designed to receive the blood that is coming to the heart from the lungs.

The ventricles are also located on either side of the heart. Right Ventricle have thin walls because of a low pump of blood that flows to the lungs which is a short distance from the heart. The Left Ventricle has much thicker walls because of a high pressure pump of blood that flows to the rest of the body.

Compare to Table 4.4 – Functions of Blood

The cardiovascular system.

This slide above is provide from a presentation from share slide (stewart_j, n.d.). It is similar to the table that is shown in the book. NASM deems it important to understand the functions and support mechanisms of blood.

Table 4.30 – The Respiratory Pump – The abdominal and thoracic structures that contribute to the expansion and contraction of the lungs.

Muscles of the respiratory pump consist of:

Inhalation: Diaphram, Scalenes, Pec Minor and Sternocleidomastoid.

Exhalation: Abdominals and Internal intercostals.

How the respiratory pump works:

Free Study Guide for the NASM CPT Exam Chapter 2 – Career Directions in Sport, Health, and Fitness

NASM does not recommend knowing any of the material from Chapter 2, but does ask about 3 questions from the chapter. Check out our Study Guide for the NASM CPT Exam to see what you should focus on from this chapter.

CHAPTER 1 – Introduction to the Fitness Profession

National Academy of Sports Medicine Code of Professional Conduct

Professionalism:

Professionalism should be practiced during all client interactions. Use effective communication and ensure a safe environment. Maintain good hygiene and wear appropriate clothing. Always refer your clients to a doctor when unknown conditions arise.

Confidentiality

Secure client documents and respect the confidentiality of your client conversations.

Legal and Ethical

Obey all laws associated with your training location. Keep truthful records and take responsibility for their accuracy.

Business Practice

Keep adequate liability insurance and practice truth in appropriate advertising. maintain accurate financial and client records to pay all due taxes for 4 years.  Don’t get sexually involved with your clients.

Scope of Practice

This table shown in the book discusses the guidelines for health and fitness professionals by displaying what a trainer should do if the client’s health is of high-risk.

What should not be done:

• Counsel Clients
• Diagnose Injuries or Conditions
• Physical therapy or rehabilitation
• Give detailed diets / meal plans

What should be done:

• Coach Clients
• Identify past injuries and limit your exercises for the injury
• Recommend client to speak and get medical advice from physician
• General Nutrition Knowledge and refer them to a dietitian or nutritionist for detailed diets

Chapter 20 – Developing a Successful Personal Training Business

Providing uncompromising customer service

Personal trainers must never think of a client as an interruption. Some clients have many questions and might ask them in inconvenient times but you never want to give a bad impression. They are priority and are the reason an entire business was built. Be sure that you build a good impression on the professional relationship being created. Vocal tone, verbal communication and even body language are key factors in this. Presenting yourself in the correct matter will give them the personal trainer they want to have. If for any reason they might have a complaint or suggestion about anything in training or personal attitude, take ownership, fix it and show them they were heard and understood.

Know who your customers are

One thing you should take into account is that you are your own product. Everywhere you go you represent your personal training brand. So never overlook anyone because everyone is a potential client. Don’t be afraid to greet or approach potential clients on your day to day routines. Greet everyone you come across and make eye contact, always carry yourself with confidence and open body language so people feel that they can approach you. If you already have in mind who you would xenical fda like to work with, such as teen, college students, mothers, fathers, male, female, and many others, present yourself to their liking. Make sure to put yourself in the environment where your potential clients will be. Getting out there and being approachable will pay off in the long run, never be afraid to sell yourself because you know the value of the work you do.

Ten steps to success

Number one thing you must do is create a plan in where you know how much you need to work. How many clients do you need? How much will I charge? People might think these are simple questions to answer but when this becomes your career you need to sit down and think some questions through. What times schedule do you want to work? I much money do I need to survive? How will I get my clients? These are just a few questions you need to start thinking about. Make a plan, set your questions up by importance and build your plan from the answers you have. Be sure to memorize the ten steps from the book as a test question will be asked about it.

Free Study Guide for the NASM CPT Exam Chapter 19 – Lifestyle Modification and Behavioral Coaching

Compare with Figure 19.1 Stages of Change Model and Know the stages of Change

Precontemplation:

• No intention of change
• Does not exercise
• No intention to start within 6 months
• Information and Education is best with this stage

Contemplation:

• Thinking about being active in the next 6 months
• Listen to what they need
• Still need information and education before starting anything

Preparation:

• They exercise at times but want to commit to an exercise program within 1 months time
• No set routine
• Have unrealistic goals
• Help them clarify their goals (SMART)

Action:

• Started to exercise
• Has not maintain behavior for 6 months
• Keep providing them with education
• Develop steps for overcoming any obstacles they may have

Maintenance:

• Change has been in place for 6 months or more.
• Still can be tempted by old habits

Be familiar with the initial session

You have 20 seconds to make a great first impression. Body language is the first thing they notice from the trainer. It is important to keep moving on a positive note, by building a relationship with the client. Discuss their health concerns and also when setting goals, make sure to verbalize and write down SMART goals. Reviewing previous exercise history is also very important. Finalizing the program expectations to help clients anticipate the process that will take place.

Effective Communication skills

Effective communication is important as it helps to enhance the client experience. Ensuring they are aware of what will be expected of them during their time in the gym and out, will lead to a more successful outcome. Also this will help them to understand your policies and training style.

Nonverbal communication: What you think and feel is worn by your body at all times. Be attentive with your body in order to create the positive environment for communication.

Active Listening: Listen to what the client has to say and respond appropriately. When the client knows you are listening you prove to them you care about their thoughts and feelings.

Ask Questions: Responding to your clients with appropriate questions will ensure effective communication. Open-ended questions give the client a chance to express their views while closed-ended questions require a one word answer.

Reflecting: A reflection reiterates what a client has said to ensure them you understand what they are communicating.

Summary: A summary is a complete recap of what was meant to be said over the course of a conversation.

Goal setting- cheap xenical no rx SMART Goals

Specific:

• Anyone can understand the goal
  • I want to lose 10lbs

Measurable:

• I will you record the progress, what will you use to keep track on the goal?
  • Scale, Circumference Measurements, Body Analyze

Attainable:

• Is it scientifically possible for the client to get this goal? You want to challenge the client and push them but you don’t want to make it impossible.

Realistic:

• Will they put in the effort to finish the goal? Basically can the client commit for the goal they are trying to reach.

Timely:

• Deadline, Due Date. By creating this you push them to stay on track and keep them focus for the final day.
  • 3 months

Example of a SMART GOAL

• I want to lose 10lbs of my total weight in 12 weeks

Cognitive Strategies and Positive Self talk

They are three forms of if strategies that can be found Positive Self Talk, Psyching Up and Imagery. These strategies are to help clients mind and attitude change positively to do a certain workout or an activity they don’t want to try or are too afraid to even give it an attempt.

Positive Self Talk: Find things that they like and try for them to feel the same way when it comes to working out. In the fitness world many people have negative thoughts about exercises, workouts and even the equipment. Creating a list with the client to keep handy when a negative situation comes across, focus more on the positive then the negative.

Psyching Up: Find the motivation that drives your clients. Even if it’s something that pumps them up outside of fitness. A song that they can’t help my jam too or an event they want to get ready for. Finding the ability to keep your client motivated during workouts especially a new client will change the emotion they have towards doing exercises. If they are happy and enjoying them when they are with you then slowly they will adapt that feeling when doing another physical activity as well.

Exercise Imagery

Imagery: Using the imagination can also help, by having the clients picture themselves doing something over and over again they start to believe they can. Eventually finally giving the exercise a try. Using the mind isn’t something commonly seen but it’s very affective.

Free Study Guide for the NASM CPT Exam Chapter 18 – Supplementation

Compare to Table 18.2 – Dietary Reference Intake Terminology

The Dietary Reference Intake (DRI) is used by the Food and Nutrition Board (FNB) to evaluate

Recommended Dietary Allowance (RDA)

• TheRDA, the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health by the Food and Nutrition Board of the National Research Council/ National Academy of Sciences

Adequate Intake (AI)

• The recommended average dailyintake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate-used when an RDA cannot be determined.

Tolerable Upper Intake Level (UL)

• The highestlevel of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general xenical for weight loss population. As intake increases above the UL, the risk of adverse effects increases

Units of measured used on dietary supplement labels

Dietary Supplement Labels contain the Nutritional Facts and the Supplement Facts that most of us then to look at before purchasing items. The product information is expressed in quantities of mg, or mcg or IU. Also they provide “% Daily Value” for each nutrient listed.

Adverse effects of excess for specific vitamins and minerals

The most likely vitamins and minerals people consume excessive amounts of the following

. Vitamin A

. Vitamin D

. Iron

. Zinc

 Ergogenic Aids and Dosage

Legal: Creatine dosage – 5-7 days of 20g/day then 2-5g/day for maintenance. Caffeine – 3-6mg/kg 1 hour before exercise.

Illegal: Prohormones and Steroids

Chapter 17 – Nutrition

Know all Definitions throughout the chapter

Nutrition: the process of providing or obtaining the food necessary for health and growth.

calorie: the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).

Calorie: the energy needed to raise the temperature of  1 liter of water 1 °C.

Kilocalorie: One thousand of the above definition.

Protein: large biomolecules, or macronutrient, consisting of one or more long chains of amino acids.

Carbohydrates: sugars, starch, and cellulose that contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.

Lipids: any of a class of organic compounds that are fatty acids or their derivatives and are insoluble in water but soluble in organic solvents. They include many natural oils, waxes, and steroids.

Compare definitions to Chapter 17 in the textbook.

Compare to Table 17.4 Know all of the Essential Amino Acids

Essential amino acids: Luecine, Isoleucine, Valine (BCAA’s)

Lysine, Methionine, Tryptophan, Threonine, Phenylalanine

Compare to Table 17.6 Recommended Protein Intake

Inactive adults need about .8 grams per kilogram bodyweight

Athletes need more protein: Endurance athletes 1.2-1.4 g/kg and Strength Athletes need 1.2-1.7 g/kg

Daily recommendations for fiber

Adults need about 38g of fiber per day. The minimum recommended is 25g per day.

Specific recommendations for endurance athletes

Endurance Athletes need more carbohydrates to fuel their activities. This is because they need to build the storage of glycogen in their muscles and liver which will not only enhance recovery but drive their performance upward. Carbohydrates are recommended at 6-10 g/kg per day.

Fatty acids

Know the difference between the three types of fatty acids.

Monounsaturated Fatty Acid: Increase good cholesterol (HDL) and have one double bond in their carbon chain – Mono meaning 1.

Polyunsaturated Fatty Acid: Increase good cholesterol and are composed of essential fatty acids which cannot be made by the body. More than one double bond in their carbon chain – Poly meaning more than 1.

Saturated Fatty Acid: Saturated fats increase bad cholesterol (LDL) levels and have no double bonds in their carbon chain – which is why they are called saturated.

Lipids in the body

What are the functions of lipids in the body?

Lipids have several roles in the body, these include acting as chemical messengers, storage and provision of energy and so forth.

Chemical messengers

All multicellular organisms use chemical messengers to send information between organelles and to other cells. Since lipids are small molecules insoluble in water, they are excellent candidates for signalling. The signalling molecules further attach to the receptors on the cell surface and bring about a change that leads to an action. The signalling lipids, in their esterified form can infiltrate membranes and are transported to carry signals to other cells. These may bind to certain xenical weight loss pills proteins as well and are inactive until they reach the site of action and encounter the appropriate receptor.

Storage and provision of energy

Storage lipids are triacylglycerols. These are inert and made up of three fatty acids and a glycerol. Fatty acids in non esterified form, i.e. as free (unesterified) fatty acids are released from triacylglycerols during fasting to provide a source of energy and to form the structural components for cells. Dietary fatty acids of short and medium chain size are not esterified but are oxidized rapidly in tissues as a source of ‘fuel”. Longer chain fatty acids are esterified first to triacylglycerols or structural lipids.

Maintenance of temperature

Layers of subcutaneous fat under the skin also help in insulation and protection from cold. Maintenance of body temperature is mainly done by brown fat as opposed to white fat. Babies have a higher concentration of brown fat.

Membrane Lipid Layer Formation

Linoleic and linolenic acids are essential fatty acids. These form arachidonic, eicosapentaenoic and docosahexaenoic acids. These for membrane lipids. Membrane lipids are made of polyunsaturated fatty acids. Polyunsaturated fatty acids are important as constituents of the phospholipids, where they appear to confer several important properties to the membranes. One of the most important properties are fluidity and flexibility of the membrane.

Cholesterol formation

Much of the cholesterol is located in cell membranes. It also occurs in blood in free form as plasma lipoproteins. Lipoproteins are complex aggregates of lipids and proteins that make travel of lipids in a watery or aqueous solution possible and enable their transport throughout the body.

Reference: http://www.news-medical.net/health/Lipid-Biological-Functions.aspx

Daily recommendations and importance of water

Drink 3.0 liters of water if you are male or 2.2 liters of water if you are female. Drink more water if you are trying to lose weight. Water is important as it improves body functions including liver, endocrine, and metabolic. It maintains blood volume and regulates body temperature.

Compare to Table 17.11 The effects of dehydration

Reference: http://articles.mercola.com/dehydration-symptoms.aspx

Be familiar with guidelines for altering body composition

These guidelines stick to your general “law of thermodynamics” recommendations.

Lose weight: Eat less, exercise more, choose whole grains and avoid processed foods. Drink lots of water and avoid alcohol.

Gain weight: Eat more frequently, intake more than you expend, eat lots of carbs and fat.

Calorie count for proteins, carbohydrates, fats

PRO = 4kcal/gram

CHO = 4kcal/gram

FAT = 9kcal/gram

Alcohol = 7

Free Study Guide for the NASM CPT Exam Chapter 16 – Chronic Health Conditions and Physical or Functional Limitations

Age Considerations

• Children and adolescents should get 1 hr 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, 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 microtrauma 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 xenical oral 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 overgrip 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 overgrip 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.

Chapter 14 – Integrated Program Design

Integrated Program Design and the Optimum Performance Training

Tempo

NASM writes tempos this way “a/b/c”

It stands for     a = eccentric

b = isometric

c = concentric

So a tempo of 4/2/1 on a repetition of a body weight squat would be:

a = 4 counts, controlled, deceleration, lowering the body down

b = 2 counts, controlled, holding the weight (bodyweight) in place

c = 1 count, on the push back [upward]

Training volume adaptations

The training phase and goal is what determines all the acute variables, repetitions, sets, intensity, rest and tempo. With all these combined you can also figure out the training volume one must be at. A high intensity or a low or moderate intensity. Each have their own benefits.

Compare to Table 14.7 Stabilization Endurance Training 

This is Phase One in the OPT Mode

Reps:                    12-20

Sets:                     1-3

Tempo:                Slow 4/2/1

Rest:                     0-90seconds

Intensity:             50-70% of 1RM

Frequency:          2-4 times out of the week

Duration:             4-6 weeks

Tempo for Core: 4/2/1

Compare to Table 14.8 Strength Endurance Training 

This is Phase Two in the OPT Model

Reps:                    8-12

Sets:                     2-4

Tempo:                Medium 2/0/2

Rest:                     0-60seconds

Intensity:             70-80%

Frequency:          2-4 times out of the week

Duration:             4 weeks

Tempo for Core: Medium

Compare to Table 14.9 Hypertrophy Training 

This is Phase Three in the OPT Model

Reps:                    6-12

Sets:                     3-5

Tempo:                Medium 2/0/2

Rest:                     0-60seconds

Intensity:             75-85% of 1RM

Frequency:          3-6 times out of the week

Duration:             4 weeks

Tempo for core: Medium

Compare to Table 14.10 Maximal Strength Training 

This is Phase Four in the OPT Model

Reps:                    1-5

Sets:                     4-6

Tempo:                x/x/x

Rest:                     3-5 min

Intensity:             85-100%

Frequency:          2-4 times out of the week

Duration:             4 weeks

Tempo for core: Medium 1/1/1

Compare with Table 14.11 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

Chapter 9 – Core Training Concepts

Know all definitions

Core: The muscles that attach to and/or cross the joints of the lumbo-pelvic hip complex.

Draw-in maneuver: the ability to draw the belly button towards your spine in an attempt to create a stable core.

Bracing: Contracting the muscles of the core to increase stability. (Think Athletic Position)

Compare to Local Stabilization System

• Muscles attach directly to the vertebrae
• Primarily responsible for intervertebral and intersegmental stability, providing support from vertebra to vertebra
• Limits excessive compressive and rotational forces between spinal segments
• Aids in proprioception and postural control
• Consists of: Transverse Abdominis, Internal Oblique, Lumbar Multifidis, Pelvic floor muscles, Diaphragm

Compare to Global Stabilization System

• Muscles attach from the pelvis to the spine
• Transfers loads between the upper extremities (arms) and lower extremities (legs)
• Provides stability between the pelvis and spine
• Provides stabilization and eccentric control of the core during functional movements
• Consists of:  Quadratus Lumborum, Psoas Major, External Oblique, Parts of Internal Oblique, Rectus Abdominis, Gluteus Medius, Adductor complex

Compare to Table 9.1 – Muscles of the Core

• Refer to the above generic xenical usa sections for the muscles in all systems
• Muscles attach the spine and/or pelvis to the extremities (arms and legs)
• Primarily responsible for concentric force production (shortening of muscle) and eccentric deceleration (lengthening of muscle) during dynamic activities
• Consists of:  Latissimus Dorsi, Hip Flexors, Hamstring complex, Quadriceps

Reference: http://robinluthi.com/2012/10/02/muscles-of-the-core/

Progress and Regress the core exercises

The best way to understand the progression and regression is to recognize the difference between the stages of the OPT Model. Check out our Study Guide for the NASM CPT to know whats most important to passing the test.

Type of Exercise: Core and Compare to Table 9.3 – Core training program design

Stabilization exercise include anything with a stability ball or isometric hold. 12-20 reps, 1-4 sets, slow tempo, 0-90sec rest

Strength exercises include movement of the core. 8-12 reps, 2-3 sets, medium tempo, 0-60sec rest

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

Free Study Guide for the NASM CPT Exam Chapter 8 – Cardiorespiratory Fitness Training

Compare to the Overtraining Page

Overtraining can be defined by someone who tries to workout beyond the point of being able to recover. Your body needs enough time to recover between exercise bouts. Not only do you need rest days, but also varying the level of intensity is important. This is why the 3 stages have been created to ensure you dont push yourself beyond what you can recover from. The result of overtraining is a decrease in performance and the ceasing of performance improvement, in some situations one can even lose strength and muscle size.

Compare to General vs. Specific Warm Up

A General Warm up is meant to increase the readiness of the body to perform any and all exercise. It differs from the specific warm up by not targeting a specific area of the body or future movement to be performed. You can think of a specific warm up as a set of push ups before a bench press workout. A general warm up can be thought of as walking or jogging on a treadmill before a circuit training session.

Compare to the Cool Down Phase

A Cool Down is important to our bodies because it slowly transitions the body back to a state of rest. The benefits of doing a proper cool down are it slowly reduces the heart rate, prevents pooling of blood in the extremities, restores normal body temperature and re-optimizes muscle length.

Compare to FITTE Factors 

• Using stairs
• Parking farther from the desired location
• Mowing the yard
• Raking leaves

• Treadmill, stationary bike, stepper, ARC trainer
• Aerobics class
• Sports
• Weight training

Reference: http://www.metropolitan-fitness.com/blog/2012/03/18/The-FITTE-Factors-General-Guidelines-for-Cardiorespiratory-Training.aspx

Compare to Table 8.9 – 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 One

• Low Intensity
• Walking, Light jog, Yoga
• Max Heart Rate Zone 1 65% to 75%

Zone Two

• Moderate Intensity Training
• Group Classes, Dance, Spinning, Kickboxing, Step
• Max Heart Rate Zone 2 76% to 85%

Zone Three

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

Compare to Circuit Training

Circuit Training is another beneficial form of cardiorespiratory training. In circuit training you perform strength and/or cardio training exercises one right after the other with minimal to no rest. It is also possible to add flexibility training into the circuit training routine. Like always you have levels in which you can place your clients based on their ability level.

•                Stabilization Level
•                Strength Level
•                Power Level