Medial
the midline of the body
distal
further away from the midline of the body
proximal
closer to the midline of the
... [Show More] body
ipsilateral
on the same side of the body
contralateral
on the opposite side of the body
inferior
below the midline
superior
above the midline
anterior
front of the body
posterior
back of the body
Golgi Tendon Organs
Senses Muscle Tension
Relaxes muscle in response
Normal reaction to avoid injury
Structure of the heart
Hollow, muscular organ that pumps a circulation of blood through the body by means of rhytmic contraction. Positioned in thoracic cavity, lying anteriorly(in front) to the spine and posteriorly(behind) the sternum.
Atrium
Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. Deoxygenated blood.
ventricles
Inferior(lower) chamber of the heart receives blood from its corresponding atrium and forces blood into arteries.
Diastolic
pressure where the arteries are filling with blood. bottom number in a blood test
systolic
top number in a blood test.
Healthy Diastolic and Systolic pressure ranges
120/80 or less than 120 systolic and less than 80 diastolic
Davis Law
soft tissue models along the lines of stress
Sliding Filament theory
a sarcomere shortens as a result of the Z lines moving closer together 2. the Z lines converge as the result of myosin heads attaching to the actin filament and asynchronously pulling (power strokes) the actin filament across the myosin, resulting in shortening of the muscle fiber.
saggital plane of motion
split the body to left and right sides
frontal
split the body front and back halfs
transverse
split the body the top and bottom halves
exercises in the saggital plane of motion
bicep curls, Leg Extensions and Leg Curls. Leg extensions and leg curls target your quadriceps and hamstrings, respectively. ...
Front Dumbbell Raises. ...
Crunches. ...
Barbell Biceps Curls.
exercises in the frontal plane of motion
side lunge, lateral dumbbell raise, ice skater
exercises in the transverse plane of motion
rotation, wood-chop throw, medicine ball rotation chest pass
Hydrogen concepts for water and sports drinks
consume 3L of water a day. That's 13 cups. Consume sports drink if longer than 60 minutes of exercise. 8% carbs. 16-24 fl oz for every pound of body weight lost after exercise.
best ways to achieve weight loss through nutritional concepts
Small decreases in food and beverage calories and increase physical activity.
Distribute protein, carbs, and fat throughout day.
Consume less than 10% of cals from saturated fat.
Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars.
Limit alcohol.
Schedule no fewer than four and as many as six meals a day.
Avoid empty calories and highly processed foods.
Drink plenty of water(minimum 9 to 13 cups a day)
Have clients weigh and measure food at least 1 week. Make them more aware of caloric values and serving sizes.
Recommended macronutrient percentages
Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%
best time to consume macronutrients during activity
6 and 10g/kg/day of carbs is recommended. 45 to 65% of total caloric intake. Complex carbs constitute majority of calories.
Before exercise consume high carb meal 2 to 4 hours. Glycogen stores are lowered by as much as 80% in the mornings.
Endurance athletes consume between 30 and 60g of carbs every hour to maintain blood glucose levels.
calories per gram in each macronutrient
carbs- 4 calories/gram
fats- 9 calories/gram
protein- 4 calories/gram
what should you eat 2 hours before a workout to ensure you have enough glycogen stored
a baked potato
• Energy pathways and when they are utilized in exercise (e.g., which ones
are most likely being used during a 40-yard sprint vs. a 90-minute
endurance race?).
a 90 minute endurance- aerobic metabolism
a 40 yd sprint: ATP phosphocreatine
Scope of Practice of a fitness professional and nutrition.
We are not to diagnose, treat, or make up any meal plans. We refer a licensed physician, therapist, and dietician.
muscle imbalances: overactive vs underactive
Knees Abduct - Tight and Weak Musculature
Tight Musculature: Biceps Femoris, Iliopsoas, Piriformis
Weak Musculature: Gluteus Medius, Gluteus Maximus
Knees Abduct - Corrective Strategies
SMR and Static/Active Stretch: Ilipsoas, Biceps Femoris, Piriformis
Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Asymmetrical Weight Shifting - Tight and Weak Musculature
Tight Musculature: Gastrocnemius, Soleus, Biceps Femoris, Adductors, Iliotibial Band, Ilipsoas, Piriformis
Weak Musculature: Gluteus Medius, Gluteus Maximus, Transversus Abdominis, Multifidi
Asymmetrical Weight Shifting - Corrective Strategies
SMR and Static/Active Stretch: Ilipsoas, Biceps Femoris, Piriformis
Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
*Low Back Arches (Anterior Tilt) - Tight and Weak Musculature
Tight Musculature: Hip Flexor Complex, Erector Spinae, Latissimus Dorsi
Weak Musculature: Gluteus Maximus, Hamstrings, Intrinsic Core Stabilizers (Transverse Abdominus, Multifidus, Transversospinalis, Internal Obliques, Pelvic Floor Muscles)
*Low Back Arches (Anterior Tilt) - Corrective Strategies
SMR and Static/Active Stretch: Hip Flexor Complex, Latissimus Dorsi, Erector Spinae
Core Strengthening Exercises: Marching, Bridge
Resistance Strengthening: Ball Squats
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Low Back Rounds (Posterior Tilt) - Tight and Weak Musculature
Tight Musculature: External Obliques, Rectus Abdominis, Hamstrings
Weak Musculature: Gluteus Medius, Gluteus Maximus, Lumbo-Pelvic-Hip Complex, Stabilization Mechanism
Low Back Rounds (Posterior Tilt) - Corrective Strategies
SMR and Static/Active Stretch: External Obliques, Rectus Abdominis, Hamstrings
Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Abdomen Protrudes - Tight and Weak Msuculature
Tight Musculature: Ilipsoas
Weak Musculature: Lumbo-Pelvic-Hip Complex, Stabilization Mechanism
Abdomen Protrudes - Corrective Strategies
SMR and Static/Active Stretch: Iliopsoas
Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
*Excessive Forward Lean - Tight and Weak Musculature
Tight Musculature: Soleus, Gastrocnemius, Hip Flexor Complex, Abdominal Complex
Weak Musculature: Anterior Tibialis, Gluteus Maximus, Erector Spinae
*Excessive Forward Lean - Corrective Strategies
SMR and Static/Active Stretch: Hip Flexor Complex, Abdominal Complex, Soleus, Gastrocnemius, Piriformis
Core Strengthening: Bridge
Resistance Strengthening: Ball Squats
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
*Arms Fall Forward - Tight and Weak Musculature
Tight Musculature: Latissimus Dorsi, Teres Major, Pectoralis Major/Minor
Weak Musculature: Middle and Lower Trapezius, Rhomboids, Rotator Cuff
*Arms Fall Forward - Corrective Strategies
SMR and Static/Active Stretch: Latissimus Dorsi, Thoracic Spine
Core Strengthening: Bridge, Prone Cobra
Resistance Strengthening: Squat to Row
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Elbows Flex - Tight and Weak Musculature
Tight Musculature: Pectoralis Major
Weak Musculature: Middle and Lower Trapezius
Elbows Flex - Corrective Strategies
SMR and Static/Active Stretch: Pectoralis Major
Core Strengthening: Prone Cobra
Resistance Strengthening: Squat to Row
Balance Progression: Single-leg Scaption
Shoulder Blades Protracted - Tight and Weak Musculature
Tight Musculature: Pectoralis Major, Pectoralis Minor, Latissimus Dorsi
Weak Musculature: Rhomboids, Middle and Lower Trapezius, Teres Minor, Infraspinatus
Shoulder Blades Protracted - Corrective Strategies
SMR and Static/Active Stretch: Pectoralis Major, Pectoralis Minor, Latissimus Dorsi
Core Strengthening: Prone Cobra
Resistance Strengthening: Squat to Row
Balance Progression: Single-leg Scaption
*Shoulder Elevation - Tight and Weak Musculature
Tight Musculature: Upper Trapezius, Scalenes, Levator Scapulae
Weak Musculature: Middle and Lower Trapezius, Rhomboids, Rotator Cuff
*Shoulder Elevation - Corrective Strategies
SMR and Static/Active Stretch: Upper Trapezius, Scalenes, Levator Scapulae
Core Strengthening: Prone Cobra
Resistance Strengthening: Ball Cobra
Balance Progression: Single-leg Scaption
*Forward Head - Tight and Weak Musculature
Tight Musculature: Upper Trapezius, Scalenes, Levator Scapulae
Weak Musculature: Deep Cervical Flexors (Longus Coli, Longus Capitus)
*Forward Head - Corrective Strategies
SMR and Static/Active Stretch: Upper Trapezius, Scalenes, Levator Scapulae
Core Strengthening: Prone Cobra
Resistance Strengthening: Keep head in neutral position during all exercises
Balance Progression: Single-leg Scaption
subjective assessments
gathered from a propsective client to give the personal trainer feedback regarding personal history - such as occupation, lifestyle, and medical background.
objective assessments
Physiological Measurements-Heart Rate and Blood Pressure
Body Composition- Body Fat Percentage,Circumference Measurements, Waist to Hip Ratio, Body Mass Index
Cardiorespiratory Assessments- YMCA 3 Minute Step Test, Rockport Walk Test
Static Posture Assessments- Kinetic Chain Check Points
Movement Assessments (Dynamic Posture)- Overhead Squat Assessment, Single Leg Squat, Pushing and Pulling Assessments
Performance Assessments- Push Up Test, Davies Test, Shark Skill Test, Bench Press, and lastly squat.
body composition
refers to the relative % of body weight that is fat VS fat-free tissue
What is the recommended BF for men?
15% [Show Less]