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34 Cards in this Set
- Front
- Back
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What is figured out during client consultation?
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Are you compatible? Are you qualified to provide for their goals? Make a formal, legal agreement for services detailing what you will deliver, when, where, what they will pay. Informed Consent for testing, legal "Release/Assumption of Risk Agreement"
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PAR-Q is..
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Physical Activity Readiness Questionnaire - indicates whether physician clearance is needed before starting exercise program
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In addition to the PAR-Q, you'll want...
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a health/medical questionnaire evaluating for diseases and medications to be aware of
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Flexibility is...
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a measure of range of motion about a joint or series of joints
(not, having the greatest range of motion possible) |
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Static flexibility is ROM during...
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passive movement (muscles aren't contracting)
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Dynamic flexibility is available ROM during
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active movements (voluntary muscle actions produce movement)
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Benefits of appropriate flexibility
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efficient movements of joints through desired and normal ROM for a task (could be at risk for injury if limitations strain or compress tissues, sometimes due to compensatory movements)
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Can ROM be too great?
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Yes! Injury risk may increase or efficience of movement and force production may decrease due to decreased joint stability
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Factors affecting flexibility
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joint structure, age (decreases from childhood), sex (females more flexible, esp trunk, hips, ankles), connective tissue (elasticity changed by temperature, chronic activity level, muscle bulk)
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Warm-up is
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an activity that raises total body temperature, including muscles, to prepare the body for exercise, not just static stretching
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Benefits of warm-up
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lowered viscous resistance in muscles (more pliable/elastic), improved oxygen delivery due to the Bohr effect (higher temperatures facilitate oxygen release from hemoglobin and myoglobin), increased blood flow to active muscles, enhanced metabolic reactions... improves performance and flexibility
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Types of warm-up
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passive (apply heat, no cardiovascular system tho)
Active - 2 types. General (gross motor activities) and Specific (part of subsequent activity, may be dynamic stretching) |
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Warm-up Guidelines
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general warm-up - 5-10 minutes of slow activity
specific may be 8-12 minutes of dynamic stretching Increase intensity and/or duration as fitness increases (NSCA) |
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Types of flexibility training
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ballistic (rapid, jerky, bouncing, max ROM rapidly... DON'T DO THIS, elicits stretch reflex, may cause injury)
Static Dynamic (controlled, not slamming into end ROM) Proprioceptive Neuromuscular Facilitation |
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When to stretch, according to NSCA
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static stretching before dynamic activity may decrease performance, "has not been demonstrated to prevent injuries"
Not recommended, by many sources |
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When is it appropriate to do static stretching?
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following practice and competition (but, some say it's contraindicated with recovery, avoid serious stretching then)
As a separate session (warm-up first) No exact right answer to this question, depends on person's goals, current abilities, etc. Only consensus is not right before trying to achieve peak power/strength. (reduces for about 10 min) |
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What does a warm-up consist of according to brianmac? McGill text?
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5-10 min of jogging, 10-15 of dynamic stretching, 10-15 of general and event specific drills
McGill - should prepare but not tire. 10-15 min. General preparation and specific prep |
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Does anyone include static stretching in a warm-up?
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Michael Boyle does! 5 min foam rolling, static stretching "cold", then dynamic warm-up. other source said static stretching could be used in a training warm-up
McGill - sometimes yes, sometimes no |
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What's Proprioceptive Neuromuscular Facilitation?
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originally developed by PT in the 30s to facilitate contraction of muscles, now to facilitate greater stretching. debate over whether it increases ROM as compared to static, Not because of golgi tendon organ and/or spindle stretch reflexes.
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How do you do Proprioceptive Neuromuscular Facilitation?
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Target muscle contract procedure - stretch, hold and contract against resistance, relax and push to greater length.
Opposing muscle contract procedure - antagonist |
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When should you do PNF stretching?
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NSCA says it can be dangerous. It takes more time, not always superior, limited application in personal training settings
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What's assisted stretching?
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partner assists to gain further stretch, need good communication, no muscle contraction involved
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In conclusion, who needs stretching and when should someone stretch?
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People who need extreme range of motion (gymnasts) and people who don't have ROM for desired task. Elderly and injured people are likely to need static stretching for ROM, also high volume athletes (runners, cyclists)
When - post workout or pre (just don't push too hard), separate session (most recommended, at least not anti-recommended) |
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Resistance Training - Bar grips
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pronated (overhand), supinated, alternated. Can be closed or open/false. Neutral grip - semi-prone
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Resistance training grip widths
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close, hip, shoulder (most common), wide
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Stable body and limb positioning - how much contact, do what before performing exercises?
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5-point body contact for most seated or supine exercises
adjust seat and pads so joints are aligned with machine's axis of rotation |
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What maximizes the value of an exercise?
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full ROM, functionality
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How should you breath while resistance training?
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NSCA - exhale through sticking point, inhale during less stressful lengthening phase of rep
McGill - exhaling upon exertion won't transfer to athletic situation to ensure sufficient spine stability (which requires balance in muscle forces), lung ventilation must be independent of exertion, spine stabilized by co-contraction of abdominal wall. Exception for single maximum effort - hold breath at high volume, only elite |
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Valsalva maneuver
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NSCA - for experienced athletes performing structural exercises (loaded vertebral column), expire against a closed glottis
Chalmers says - overall, most people shouldn't be holding or timing their breath, make stability automatic |
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Weight belts, when to use them?
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NSCA - ground-based (standing) structural (spine loading) exercises with near maximal loads. (not for below-max exercises even if they stress the lower back) So, most ppl don't need them.
McGill - not recommended for healthy people in routine work or exercise, just extreme elite lifters |
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Use a spotter for free weight exercises when...
Barbell exercises... |
load over head, on the back, front of shoulders, or over face
overhead or bar on shoulders, should be in power rack with crossbars |
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Spotting techniques
What shouldn't be spotted? |
If you can't prevent the weight from falling on someone no matter which way they fall, you're not spotting.
NSCA - over-the-face: alternated grip, stable stance, flat back. Stand close With dumbbells: hands close to dumbbell for control (can't fall on face) # of spotters based on load, lift, experience/ability of athlete and spotters, important to communicate about plan - amount and timing of assistance Don't spot power exercises |
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How to move with standing lift from rack
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lift off and step Back to start
Step Forward to return bar to rack (when tired) |
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Training on an unstable surface is advocated by some as a way to make the resistance training lift more challenging. But, not advocated by some because...
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not always better muscle activation (GRF decrease, activation of main muscles decreases, lateral stabilizers and sometimes antagonists increase. In real world, body moves above ankles, not ground below, multiple joints are involved, and unilateral activity is more practical.
Michael Boyle likes a foam pad though |
