CHAPT 11-12: remember is it data or concept CHAPTER 11: HEALTH, WELLNESS, & FITNESS ASSESSMENT CHAPTER 12: Postural Movement, & Performance Assessment CHAPTER 13: Integrated Training & OPT Model CHAPTER 14: Flexibility Training Concepts CHAPTER 15: Cardiorespiratory Training Concepts CHAPTER 11: HEALTH, WELLNESS, & FITNESS ASSESSMENT 1. PAR-Q+ appropriate minimal screening tool for conducting HRA 2. Contraindication: specific situation where exercise should be avoided 3. HRA (Health Risk Assessment) Questionnaire existing risk factors for participation in exercise & physical activity to determine the medical need for medical clearance beforehand 4. HEARTBEATS 5. HB MEN>5-10 l 6. HB WOMAN 7. 72M 8. 78W 9. RHR- RADIAL/wrist 10. HEALTHY BODY FAT a. Men: 10-20%(Muscle-=70%) b. Women: 20-30% (muscle-=70%) 11. SHAPES a. Android Obesity: apple shaped/worse due to extra weight on abdomen (ie visceral fat) b. Gynoid: pear shaped/fat on hips/ less health risk 12. GIRTH=health issues, cardiovascular disease, diabetes 13. MEN 14. WOMAN 15. 100 cm (40 inches) 16. 88 cm (35 inches) 17. WHR health risk 18. WHR 19. MEN 20. WOMAN 21. LOW 22. .95 23. .8 24. MODE RATE 25. .96-1 26. .81-.85 27. HIGHE R 28. 1+ 29. .8 30. Skinfold Test 31. Jackson & Pollock 3 Site a. Men 3-site: chest, abdomen, thight b. Woman 3-site: triceps suprailiac (side abs), thigh 32. Jackson & Pollock 7 Site a. Chest b. Mid-axillary: side under nipple c. Subscapular (back) d. Triceps 33. 34. 35. 36. 37. 38. e. Abdomen f. Suprailiac (side abs) g. Thigh Durnin-Womersley 4-Site (M&W) a. Biceps b. Triceps c. subscapular(back) d. Suprailiac (side abs) BIA: Bioelectrical Impedance Analysis: body fat test w/currents through muscle, go through muscle = 70% water so less invasive Gold standard: hydrostatic (Underwater weighing) va archimedes principle= fat buoyant (float muscle) is dense Archimedes Principle= volume of fluid displaced = volume of an object fully immersed in the fluid or specific fraction of the volume below the surface VO2max=measurement of aerobic fitness RPE: Ratings of Perceived Exertion: 1-10 scale, how hard a client feels that they are working a. 0-no exertion at rest b. 10- max effort- highest possible CHAPTER 12: Postural Movement, & Performance Assessment Posture, muscle imbalances, TESTS 1. 3 minute YMCA STEP TEST- aerobic test intended for older adults w/out balance/joint issues a. 96 steps/ minute for 3 minutes b. 11-13 rating 2. Rockport Walk Test: aerobic. 1 mile walk as fast as possible. NOT 4 FIT CLIENTS 3. 1.5 Mile Run TesT- aerobic 1.5 mile run as fast as possible score time & heart rate, 4 FIT CLIENTS 4. AEROBIC TEST: uses oxygen. Can go for a long time. Easy to Talk 5. ANAEROBIC TEST: no oxygen. Glycogen makes up for lack of oxygen. Can only workout at this rate for so long. Cannot talk 6. VT1 Ventilatory Threshold Test/Talk Test : measures participants ability to talk & hold convo during activity at various intensities a. VT1 : AEROBIC client talking and breathing ⇡, talk ↓ b. VT2: ANAEROBIC TEST client can talk, client is only able to say 2 words between breaths, once can no longer speak , client reaches VT2 POSTURE 7. Movement Assessment a. Overhead Squat Assessment i. 5 Kinetic Chain Checkpoint : measures strength, flexibility, neuro control b. Single- leg Squat 8. 5 Kinetic Checkpoints a. Feet b. Knees c. Hips: LPHC- Lumbo Pelvic Hip Complex d. Shoulders e. Head i. Poor 1. Feet: Poor posture ( externally rotated ) 2. Knees: adducted & rotated inward 3. Lumbo-pelvic hip complex 4. shoulders : rounded and/or elevated (caused by 5. Cervical spine 1. 3-Distortion Patterns Muscle imbalance a. Pes Planus Distortion: Foot Pronation (Flat Feet) & Adducted/Internally Rotated Knees: roll out hip flexors b. Lordosis: Lower Cross Syndrome: Anterior Pelvic Tilt (Heels Arch) ○ OA: ■ Gastrocnemius ■ Soleus ■ Adductors ■ Tension fascia ■ Hip flexor complex ■ Biceps femoris ○ Kyphosis: Upper Cross: Head/Shoulder Rounded ■ OA: ● Traps ● Lev Scap ● Sternocleidomastoid ● Scalenes ● Lats Dorsi ● Teres major ● Subscap ● Pectoralis ● Valgus vs Vagus ○ Valgus- Knee Valgus, knee Falls in during OHS ■ Caused by decrease hip abductor & external rotation strength ■ INCREASE hip adductor activity & ankle dorsiflexion ○ Varus-elbow/tense ligament PERFORMANCE TEST: Rest 2 minutes between trials ○ Push up -endurance ○ Bench-upper body strength ○ Squat-lower body strength ○ Vertical Jump-lower body vertical power ○ Broad jump- lower body horizontal power ○ LEFT test -lower body lateral speed & agility ■ 10-yards apart, stand in middle cone ■ Stand in ready position by middle cone ● 1-2, 2-3, 3-1 & ends when client passes middle cone ○ 40 year old dash -speed ○ Pro Shuttle 5-10-5 test -acceleration & deceleration ○ Considerations for special populations: ■ overweight (no single leg squat & modify OHS) ■ Young: endurance> strength, keep it fun! ■ Older: skip single leg, modify OHS, keep standing (don’t go on the ground) ■ Prenatal: Modify OHS: skip single leg, standing only OVERACTIVE/SHORTENED/TIGHT/ STRONG MUSCLE UNDERACTIVE/WEAK/STRETCHED ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● Gastrocnemius Solues (inner) Adductors Hamstring complex Psoas Tensor fascia latae Rectus femoris Piriformis (bottom booty) Quad lumborum Erector spinae Pectoralis major/minor Lat dorsi (lower back) Teres major (bottom scap) Upper trap Levator scap Sternocleidomastoid scalenes ● ● ● ● ● ● ● ● ● ● ● ● ● ● Anterior tibialis Posterior tibialis Vastus medialis oblique (VMO) Gluteus max/ medius Transverse Abdominis Internal Oblique Multifidus (spine) Serratus Anterior (side hold for plank) Middle/lower trap (diamond) Rhomboids (below traps) Teres minor (bottom scap) Infraspinatus (over scap) Posterior deltoid Deep cervical flexors (neck) QUESTIONS 1. OHSQ: clients knees buckle inward (knee valgus), which need to be strengthened? Gluteus Medius 2. What muscles are most likely tight if a client demonstrates an arching low back during OHS? Hip flexors 3. What muscles are most likely overactive & should be stretched when an athlete exhibits forward lean? a. Soleus, gastrocnemius, hip flexor complex, abdominal complex 4. Clients' knees cave in during OHSA- overactive? Adductors complex 5. Client has pea planus (flat feet) distortion syndrome, which should be foam rolled? Hip flexor 6. Avoid if Pregnant? Single leg squat 7. Which arteries s most common for personal trainers to use? Radial nerve (upper arm) 8. Which of the following is systolic? 140 9. Undesirable body fat percentage in males? 21% 10. Contraindication during health risk assessment? a. Client has experienced angina (pain chest- slow down of blood supply to heart) CHAPTER 13: integrated program design & OPT MODEL 3 levels, 5 phases SUPER Sets & Movement Patterns ● 1. 2. SALLY STARTS HEAVY MAXIMAL PERFORMANCE TRAINING So you know ○ psychological relief: mood ○ Body comp benefits ○ Training All planes based on results ○ Flexibility, Cardiorespiratory Training, Core, Balance, Plyometric/Reactive, Speed Agility, Resistance SUPERSETS: Phase 2 & 5: Alternating Sets of Strength on Stable, Lower Intensity on less stable OPT 3. LEVELS a. STAB: sagittal plane movements, proprioceptive i. 1-2 sets, 2-3 reps, 0-60 sec rest ii. Cone shuffles, agility ladder drills b. STRENGTH: frontal plane, load & volume i. 3-4 sets, 3- 5 reps, 0-60 sec rest, ii. box drill & 5-10-5 FT drill c. POWER: all planes of motion + max effort, speed & movement i. 3-5 sets, 3-5 reps, 0-90 sec rest time ii. Modified box drill & partner mirror drill 4. Repetition A/B/C or 1/2/3 format a. A= Eccentric Phase of Motion= push down b. B=Isometric Phase of Motion= hold c. C=Concentric Phase of Motion= push up d. Example: BenchPress i. 3 sec ECCENTRIC bar in ii. 2 sec ISO Hold iii. 1 sec CONCENTRIC push barbell e. Acute variables i. Sets ii. Reps iii. Tempo iv. Rest v. Intensity vi. Frequency vii. Core Training 5. OPT a. Phase 1: stabilization endurance: familiarity w/ movements b. Phase 2: strength & endurance: strength of prime movers c. Phase 3: hypertrophy: muscle development d. Phase 4: maximal strength:training phase e. Phase 5: power (higher weights, lower reps) : power training phase 6. a. Phases i. Phase 1: STAB Endurance: Proprioception Bosu ball, wobble board, balance disc, foam roller, foam pad 1. Sets: 1-3 sets 2. Reps: 12-20 3. Tempo:4-2-1-1 tempo 4. Rest: 0-90 sec ii. iii. iv. v. 5. Intensity: 50-70% intensity 6. Frequency: 4-6 weeks 7. Core Training: correcting muscular imbalances, strengthen ligaments & tendons, proprioception Phase 2: STRENGTH ENDURANCE 1. SUPERSETS:strength > stability a. Bench press> push up b. Squats>step up c. Pull up >single arm cable row d. Military press> scapation 2. Set-s 3. Reps4. Tempo5. Rest6. Intensity7. Frequency8. Core TrainingPhase 3 HYPERTROPHY/MUSCL DEV 1. Sets- 3-6 2. Reps: 2-0-2-0 temp 3. Tempo: 0-60 4. Rest:Horizontal Loading 5. Intensity: 75-85% 6. Frequency7. Core Training-hypertrophy Phase 4: MAX STRENGTH 1. Sets 3-5 sets 2. Reps3. Tempo: X-X-X-X 4. Rest: 3-5 min 5. Intensity 85-100% 6. Frequency7. Core TrainingPhase 5: POWER 1. HORIZONTAL LOADING abcabcabc 2. SUPERSETS:STRENGTH (1-5 reps Heavy)>Power (1-10 reps explosive) a. Bench press 2 plymoetric push-up b. Pull up into ball slams c. Squats into jumps 3. Reps-1-5 reps heavy weight 4. Tempo- X-X-X-X temp 5. Rest 3-5 min 6. Intensity 85-100% heavy, 30-45% explosive 7. Frequency 8. Core Training b. c. Understand how ADAPT P1: Stabilization P2: Strength P3: Hypertrophy P4:Maxi Strength P5: Power Training reps 12-20 8-12 6-12 1-5 1-10 sets 1-3 2-4 3-5 4-6 3-6 tempo 4/2/1 slow 2/0/2 2/0/2 x/x/x x/x/x rest 0-90 0-60 0-60 3-5 3-5 mins intensity 5--50% 70-80% 75-85% of one rep 85%-100% 10% BW frequency 2-4 /week 2-4/week 4 weeks 2-4 times/week 2-4 times/week duration 4-6 weeks 4 weeks 4 weeks 4 weeks 4 weeks core training 4/2/1 Medium Medium 1/1/1 x/x/x QUESTIONS 1. Most common plan of motion that people tend to train in? Sagittal 2. Which of the following is the main purpose of phase 1? stabilization 3. What is the example of a super set?