Kinetic Chain/S VS Objective
What 4 factors can contribute to Neuromuscular Dysfunction?
Poor Posture, Repetitive Movement (Pattern Overload), Lack of Movement, and Injury
What are the four common ways to assess body fat?
1. Skinfold Measurement (Biceps, Triceps, Subscapular, and iliac crest)
2. Bioelectrical Impedance
3. Underwater or Hydrostatic Weighing
4. Circumference Measurements
What are Movement Screens used for?
To identify whether a person is moving in a biomechanically correct fashion with a full range of motion OR if they exhibit faulty movement patterns
When the feet are turned out, name the 3 overactive muscles involved...
VS the 3 UNDERACTIVE muscles
1. Soleus
2. Lateral Gastrocnemius
3. Biceps Femoris (Short Head)
Underactive: Medial gastrocnemius, medial hamstring complex, gracilis, sartorious, and popliteus
For the anterior view when the feet are turned out, name a SMR, Static Stretch, and Strengthening Exercise?
SMR: Gastocnemius/Soleus
Static Stretch: Static Gastrocnemius Stretch
Strengthening Exercise: Single Leg Balance Reach
If a person has tight hip flexors and performs a squat the tightness of the hip flexors causes reduces nerve signals to the gluteus maximus. This is an example of altered blank blank.
Altered Reciprocal Inhibition
What is the waist to hip ratio formula?
Formula: To divide the waist measurement by the hip measurement.
Risk for Disease:
Women > 0.80
Men > 0.95
Regarding muscle imbalances, what are the roles of the OVERactive and UNDERactive muscles?
Overactive muscle: Causes faulty movement pattern to occur
Underactive: Allows faulty movement pattern to happen
When the knees move in, name the OVERactive muscles....
VS.
When the knees move in, name the UNDERactive muscles
1. Adductor Complex, 2. Biceps Femoris (Short Head), 3. TFL, 4. Vastus Laterialis
Underactive muscles: Gluteus medius/maximus and Vastus Medialis Oblique
For a Lateral View with an excessive forward lean, name a SMR, Static Stretch, and Strengthening exercise?
SMR: Quadriceps
Static Stretch: Static Kneeling hip flexor stretch
Strengthening Exercise: Ball Wall Squats
When a muscle is weak or UNDERACTIVE such as the gluteus maximus this can cause the synergistic muscles; the hamstrings to take over and work more than they should. This is an example of synergistic blank...
Synergistic Dominance
What are the two ways to determine BMI?
1) Weight in kg/ height in meters squared
63.5 kg/ (1.76 squared) = 63.5/ 3.09= 20.5 BMI
2) Weight in lbs/ height in inches squared x 703
Why is the Overhead Squat Assessment an excellent way to evaluate your client?
Evalutes:
-Total Body Structural Alignment
-Dynamic Flexibility
-Neuromuscular control from a bilateral standing posture
For a client's excessive forward lean, name the OVERactive muscles....
VS what are the UNDERactive muscles
Overactive: Soleus, Gastrocnemius, Hip flexor complex, abdominal complex
Underactive: Anterior tibialis, Gluteus Maximus, Erector Spinae
For a Lateral view of the Upper body when the arms fall forward, name a SMR, Static Stretch, and Strengthening Exercise?
SMR: Latissimus Dorsi
Static Stretch: Static Latissimus Dorsi Ball Stretch
Strengthening Exercise: Squat to Row
For All Movements to check for proper alignment what are the 5 Kinetic Chain Check points?
1. The Feet
2 The Knees
3 The Hip and lower back
4 The shoulders
5 The head/neck
What are examples of Cardiorespiratory Assessments?
1. YMCA 3 Min Step Test
2. Rockport Walk Test
For a client's warm up, overactive muscles will need to blank blank.
VS
For a client who has underactive muscles they will need to blank blank
Overactive: Be stretched
Underactive: Be strengthened using relatively low to moderate intensity exercise
For a client's low back arches name the OVERactive muscles involved....
VS what are the underactive muscles involved?
Overactive: Hip Flexor Complex, Erector Spinae, Latissimus Dorsi
Underactive: Gluteus maximus, hamstring complex, intrinsic core stabilizers
For a Lateral View of the Upper Body when the shoulders elevate (pushing/pulling assessment), name a SMR, Static Stretch, and Strengthening Exercise?
SMR: Upper Trapezius
Static Stretch: Static Stretch of Upper Trapezius/scalene stretch
Strengthening Exercise: Ball Cobra
What are examples of Subjective Assessments?
In order to develop effective programs give one example of an assessment you should perform?
Subjective: Day to Day, Hobbies, Athletic Pursuits, medical history, and work environments
To develop effective programs;
1. The 3 min step test
2. Overhead Squat assessment
What is the purpose of conducting the cardiorespiratory assessments?
To categorize your client as poor, fair, average, good, very good, or excellent and to start them in the proper heart training zone 1, 2, or 3.
Why do you want to become a certified personal trainer?
Blank blank blank....answers will vary
For a client's arms that fall forward, name the OVERactive muscles at play....
VS what are your client's UNDERactive muscles?
Overactive: Latissimus Dorsi, Teres Major, Pectoralis major/minor
Underactive: Mid/lower trapezius, Rhomboids, and Rotator Cuff Muscles
For a Lateral view of the Upper Body when the head protrudes forward (pushing/pulling assessment) name a SMR, Static Stretch, and Strengthening Exercise?
SMR: Upper Trapezius
Static Stretch: Static Stretch Upper Trapezius/scalene stretch
Strengthening Exercise: Chin Tuck (keep head in neutral position during all exercises)