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AAAI-ISMA Personal Trainer Certification Benefits of Exercise - increased longevity, strengthens bones, improves mood, fights depression, reduces stress, daily functions, better sleep, increased flexibility, reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces risk of injury, weight control, improved balance, improved reaction time, improved self image Components of Physical Fitness - Body composition flexibility Aerobic Endurance Muscular Endurance Muscular Strength Body composition - scale weight: 2-4 pound daily fluctuations are normal Body Mass Index: BMI (Wt/ht squared) Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA), Goal-<20men <25women Flexibility - Static PNF Ballistic Static - slowly move to point of mild discomfort PNF - joint is moved to point of mild discomfort 6s is maximal voluntary isometric contraction joint is further stretched to mild discomfort new position is maintained for 10-30s Ballistic - bouncing or jerking does not work may cause injury
Proprioceptors - musculotendinous labryinthine Aerobic endurance - Cardio-respiratory vs cardiovascular HR tells us level of fitness and intensity of exercise THR is determined lower for first 4-6 weeks upper limit is intermediate and advanced Karvonen Formula - 220-age= Maximum Heart Rate (MHR) MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR HRR.6=A desired intensities HRR.85=B A+RHR=Lower THRZ B+RHR=Upper THRZ Target heart rate zones Cardiorespiratory Physiology - Heart Rate HR Stroke Volume SV Cardiac Output Q Ejection Fraction EF Blood Pressure Oxygen uptake VO2 max MET HR - Heart Rate number of times your heart beats per minute SV - Stroke volume amount of blood pumped per heart beat athletes have greater SV than sedentary individuals
Increased: CO, EF, SV, VO2, plasma volume and hemoglobin, left ventricular wall thickness Guideline for CV training - F.I.T.T. Frequency-3-5X per week(<2 doesn't increase VO2Max) Intensity- %HRR=60-90%(50-65% beginners) Time-20-60min Type-uses large muscle groups in continuous, rhythmical manner (biking, walking, running for 20mins) Muscular Endurance - repeat or sustain contraction endurance training Endurance Training - light weight, high reps (20-25), short rest periods ^#capillaries +^# diameter of capillaries =400%^ in total circulation after ~10 wks Muscular Strength - Strength training remodeling Strength training - heavy weight, 6-8reps hypertrophy not hyperplasia resistance training - eccentric, concentric, isometric isotonic isokinetic Isometric - ex: pressing against a wall adv: no equip needed, easy to learn, safe for muscles joints and tendons disadv: is joint angle specific, and raises BP significantly Isotonic - Free weights and machines
Free Weights - Adv: strengthens stabilizer muscles(synergistic development), real life functionality, fewer exercises necc., equip is cheap Dis: can be dangerous, amount of resistance doesn't change Machines - Adv: use cams to vary resistance, safe when used properly Dis: expensive, take up room Isokinetic - same speed, variable resistance Adv: maximizes strengthening, can work agonist and antagonist in one exercise, fewer exercises needed, eccentric can be skipped Dis: very expensive, not widely available Fitness Testing - Body Composition-UWW, BIA, calipers, BMI? Flexibility-sit and reach Aerobic Endurance-1.5 mile run, 1 mile walk, step test Muscular Strength-1RM max(bench press, leg press, or hand dynamometer) Muscular Endurance-sit up and push up test Exercise Prescription - documentation and discussion individualized to meet client's needs and goals consider equipment, previous level of training, and client time constraints SAID-Specific adaptations imposed demands ---principle of specificity powerlifting:power=(Force*distance)/time bodybuilding muscular endurance Hierarchy of Fitness - performance=competitive exercise(power, speed, coord, agility, reaction time, balance) Physical Fitness= ability to do physical work(aerobic endurance, muscular endurance, muscular strength, flexibility, body comp) health=the absence of disease
-fatigue resistant fast twitch A - FOG -Type IIA-fast oxidative -glycolitic -mix of slow and fast twitch -anaerobic and aerobic fast twitch B - FG -Type IIB -fast glycolitic -speed, explosive energy -anaerobic Overload Principle - must increase FIT weight training program: gradual progressive overload - increase FITT increased intensity: concentric failure, forced reps-spotter assistance, can't control speed of eccentric failure DOMS, Pre-exhaustion-compound exercises, pyramids-as muscles fatigue continue exercising with lighter weight Common Training Errors - fatigue vs. failure-must reach failure spot reduction overtraining-restlessness, listlessness, lethargy, trouble sleeping, elevated HR, continued breathlessness, muscle soreness/cramps, irregular menstrual cycle, loss of strength fueling the body - thermodynamics, pot energy to kinetic, calories=food energy 1cal raises 1gm H2O 1degree-40%efficient Carbs(CHO), protein, fat Water - functions: transports oxygen and nutrients, regulates body temp, lubricates joints, removes waste, aids digestion
composes ~60% of bodyweight need 8-12cups per day-not including workouts hydrating - 20 oz 20mins before workout, 8oz every 30mins of X modify according to heat and humidity(^incr sweat, ^BP volume) check pulse, proper clothing Don't take diuretics protein - amino acids(AA)-building blocks of protein essential aa-can't be synthesized by the body complete protein-contains all of the essential aa(animal vs plant) high quality protein-same ratio of AAs as our body good sources-meat-poultry, lean beef, fish, legumes-seed pods that split on two sides, soy, peas, beans, nuts amount of protein needed - athletes need only 15-20% protein in diet, Xbody weight by. excess protein can lead to dehydration provides <5% energy during X Carbohydrates - simple=sugars: monosaccharides(glucose), disaccharides (sucrose) complex=polysaccharides: best source of carbs, found in foods that are nutrient dense, supply vitamins and minerals, starches have effect on hunger and diabetes, fiber origin of carbs and sources of carbs - carbs come from only plants blood sugar, used, stored as glycogen or fat best sources are fruits and veggies, whole grains, legumes avoid processed grains and refined sugars-they are calorie dense Carbs are the biggest energy source during high intensity X lasting < caloric recommendations - to gain mass X to maintain mass X to lose mass X carbs#calories allowed X.65 ?calories/4kcal/grams
functions of muscles - -produce movement-pulley -store CP for quick energy -protection, give definition -maintenance of core body temperature -assist veins from contraction back to heart contraction planes - fusiform: fibers parallel to tendon, greater ROM Pennate: fan shaped fibers, more fibers per area, greater force of contraction
