Health History
What are the major coronary risk factors?
Age (Men over 45 and Women over 55), Family History, High Blood Pressure (140/90 mmHg), Diabetes, High Cholesterol (over 220), Smoking, Sedentary lifestyle, and obesity (over 33% BF)
What are the two types of program Design?
Resistance and Cardio
What muscles make up the hamstring?
Bicep Femoris, Semimembraneous, Semitendinosus
What is a Kyphotic curve and how do you fix it?
A Kyphotic curve is a hunchback or rounded shoulder pattern - you can fix it by strengthening the rhomboids and traps and stretching the chest muscles
What is the difference between bodyweight and machine weight?
Bodyweight is unstable, machine weight is stable
If someone has two or more risk factors, what is their risk stratification? Does it need a medical clearance?
IR or increased risk, yes
What are the five levels or resistance training and what is the correct order for them?
Level 1, Level 2, Level 5, Level 3, Level 4
What muscle provides stabilization and how do you strengthen it?
TVA - Transverse Abdominis
Breathing exercises, Core holds
What are the definitions or strength and endurance?
Strength is maximal force, endurance is submaxiaml force repeated over time
What are the three levels of cardio training?
Level 1: Testing
Level 2: Improvement
Level 3: Maintainance
Name three signs and symptoms of coronary disease?
Chest pain, dizziness, heart murmur, shortness of breath, irregular or accelerated heart rate, and medications
What are the three cardio tests?
Talk test, leveling test, and recovery test
What is the only set of muscles that act as ligaments and holds the humerus in the glenoid fossa?
Rotator Cuff
What are the four components of the sliding filament theory?
Actin, Myosin, Troponin, Tropomysoin
What is a concentric and eccentric contraction?
Concentric:
when the force within the muscle overcomes the resistance and the muscle shortens
Eccentric:
when the resistance overcomes the force being generated by the muscle and the muscle lengthens
What is the risk stratification and do they need a medical clearance?
Male, 47, is a server and is looking to gain muscle, has some back pain and occasional weakness in his right arm.
Risk Stratification: AH
Medical Clerance: No
Only risk factor: Age
What are the correct rep ranges for each resistance level?
Level 1: 30 secs to 3 mins
Level 2: 12-20
Level 3: 6-12
Level 4: 1-5
Level 5: 1-5
What is the most mobile joint in the body?
Shoulder
What are the five components of nutrition?
Eat 5-6 small meals per day, do not eat refined foods especially sugar, watch your fat intake, drink plenty of water, proper supplementation.
What is the definition of blood pressure and what does mmHg stand for?
The amount of pressure placed on the arterial walls during pumping and filling phases
Millimeters of Mercury
What is the risk stratification and do they need a medical clearance?
Female, 37, looking to lose weight with exercise and nutrional guidance, has PMOS, takes Tylenol arthritis for her knees, jogs 1-2 times per week.
Risk Stratificaton: KD
Medical Clearance: Yes
What is PMOS?
Polyendocrine metabolic ovarian syndrome is the recent reclassification of PCOS or polycystic ovarian syndrome which now classifies it as a metabolic disorder and not a reproductive disorder.
Give the resistance and cardio levels for this scenario:
Male, 42, wanting to get into bodybuilding, used to be a professional soccer player, has some left hip pain.
Resistance: Level 1, Level 2, Level 5, then Level 3 for Hypertrophy training to gain muscle for bodybuilding
Cardio: Level 1 because he needs a baseline for bodybuilding
What is the distal point and the proximal point called for tendon attachments?
Insertion (furthest from midline) and Origin (Closest to midline)
What are the 3 energy systems and what do they do?
ATP-CP: 1 rep max
Glycolisis: Interval Training
Oxidative Phosphorylation: Endurance
What is the formula to determine someone's target heart rate?
(220-age) x .65=