First Part of Exam
The information you learn in this course will improve your understanding of how
the human body functions and how to instruct your clients during a workout
session as a personal trainer. You will also be able to create physical training
programs for your clients that are tailored to their goals.
If you happen to work in the medical profession, you can apply the information
you attained from this Corrective Exercise course to improve your understanding
of how the human body works and provide the best care for your patients. A
medical professional will be able to help their client avoid worsening current
injuries or preventing unnecessary injuries.
If fitness and personal training is your area of interest, you can apply the
information you learned in this course to deepen your awareness of the body's
physiology. With this information, you'll be better equipped to prevent and treat
injuries, as well as design workout regimens that are uniquely tailored to the
objectives of your customers. You should also be able to answer most of the
questions your clients are asking regarding the exercises they perform during
their workout routine. The ability to guide them throughout their journey to a safe
and healthier lifestyle should be what a fitness instructor or personal trainer
strives for.
Finally, whether you are in the medical field or the fitness industry, this program
will broaden your understanding of human physiology and confidently answer
most questions your clients are having. Also, importantly always refer to a
medical professional if your client is not feeling right and get a medical clearance
before any workout.
Second Part of Exam
A)
The muscles responsible for hip abduction and external rotation are:
Gluteus medius
Gluteus minimus
Tensor fasciae latae
Superior gemellus
Inferior gemellus
Obturator internus
Obturator externus
Quadratus femoris
Piriformis
Strengthening these muscles can reduce the discomfort in Tom's knees by
improving the stability and function of his hip joints
Due to the frequent neglect of these muscles, it is common for people to develop
weakness with hip abduction and external rotation.
We tend to spend our days sitting, especially after the pandemic when people
worked from home. That ultimately causes your gluteal muscles, hip abductor,
external rotators, and hip flexors to tighten and weaken.
Those who go to a fitness center, tend to train the larger, more superficial
muscles of the legs, such as the quadriceps, hamstrings, and gluteus maximus,
which are the primary targets of many conventional lower-body workouts like
squats and lunges. These workouts do not really trigger or activate the smaller
and deeper hip muscles in charge of the external rotation and abduction.
That being said, muscle imbalances, overuse injuries, and repetitive physical
motions can contribute to a weakening of the hip abductors and external rotators.
Weak hips will result in knees and lower back pain.
To avoid this discomfort, the person can perform exercises that target these
muscle groups mentioned in the first answer “a)” to increase hip joint strength
and stability.
B)
Tom will do exercises while having a resistance band wrapped around his lower
thighs. This will then trigger the gluteus medius and minimus located by the hip
abductors, piriformis, and obturator muscles found by the external rotators. By
using these bands, Tom will consciously push his knees out against the
resistance and will activate those neglected muscles mentioned above.
Tom should seek to improve his motor control. To do so, it is crucial that he
performs the band squats slowly with a tempo. That will result to activate his hip
muscles while maintaining good control of his glutes. It is crucial to reduce any
type of injury and reinforce motor control.
C)
Using the Lower Extremity Functional Scale (LEFS), I would ask Tom to score on
a scale of 0 to 4, with 0 denoting "extreme difficulty" and 4 denoting "no
difficulty", when performing functional tasks like walking, squatting, and jogging
The LEFS would provide a baseline for monitoring Tom's improvement over time
and information about his perceived functional limitations and how they affect his
daily activities.
D)
The three components of motivation I would use to improve my sessions with
Tom would be focusing on autonomy, competence, and relatedness.
Autonomy: I would encourage Tom to have a say in his workout plan. For
example, I could ask him which exercises he likes and which he finds difficult,
and then modify our workouts accordingly. In a hypothetical scenario where Tom
is feeling overwhelmed with his exercise routine, I would ask him what
modifications or adjustments he thinks would be helpful and allow him to take
ownership of his exercise plan.
Competence: I would provide Tom with encouraging feedback as he completes
his routine. Along the process, I would also encourage him and establish
attainable goals. In the situation where Tom is feeling disappointed by a lack of
development, I would recommend setting more manageable objectives until he
reaches his ultimate goal. Small victories have a compound effect in the long
term.
Relatedness: I would build a welcoming setting that encourages a feeling of
belonging and community. Additionally, I would actively listen to Tom's worries
and offer support when necessary. In a situation where Tom is feeling alone or
distant, I would urge him to go to group fitness classes or any group activities to
meet people who have similar interests.
E)
Exercise: Dumbbell Row with One Arm
Standing with your feet shoulder-width apart, keep your spine neutral, and hinge
forward from your hips. One hand should be holding a dumbbell with the palm
facing the body.
Movement: Pull the dumbbell towards the ribcage while maintaining the shoulder
blade retracted and the elbow tight to the body. Return the dumbbell to the
starting position by lowering it.
Specified Muscles: Biceps, Rhomboids, Trapezius, and Latissimus Dorsi Brachii
Joint Actions: Elbow flexion, scapular retraction, shoulder horizontal adduction,
and shoulder horizontal extension.
Joint posture: Scapula retracted and depressed, elbow in 90-degree flexion,
shoulder in a neutral posture.
Common mistakes: Rounded shoulders, lifting with momentum, significant elbow
flare, and spine hyperextension.
Progressions: Increasing the dumbbell's weight, performing the exercise on one
leg only, or pausing at the top of the movement.
Regressions: Lower the dumbbell's weight, carry out the exercise with two hands
rather than just one, or substitute a resistance band for the dumbbell.
Adjustments: When the client has rounded shoulders, cue the client to move their
shoulder blade back and downward towards their spine to fix this.
Elbow Flare: During a movement, the elbow may flare outward as a form of
compensation. To remedy this, instruct the client to maintain a close-to-body
position for their elbow throughout the activity.
Hip Rotation: The spine twists as a result of the hip on the opposite side of the
dumbbell rotating forward. To remedy this, instruct the client to maintain a
forward-facing hip position and a tight core throughout the activity.
F)
Exercise: Reverse Lunge
Starting Position: Stand with your feet hip-width apart, tighten your abdominal
muscles, and take a single, backward stride, landing on the ball of your foot.
Bend both knees while bringing the rear knee closer to the ground. Keep your
torso upright and your front knee over your ankle. The front foot must be pushed
through to stand up again.
Target Muscles: Hamstrings, quadriceps, glutes, and core
Joint Actions: Knee, hip, and ankle dorsiflexion
Joint Position: Dorsiflexed ankle, 90-degree flexed hip, and 90-degree flexed knee
Common mistakes: Knee valgus (knock knees), a forward torso lean, and
excessive low back arching.
Correct Compensations: To prevent knee valgus, cue the client to keep their knee
in line with their second toe. Instruct the client to resist a forward lean by keeping
their chest up and their core tight. Encourage the client to keep their spine
neutral to avoid overarching their lower back.
G)
Having high proximal stability (core, hips, and shoulders) allows for improved
control and movement of the distal joints (knees, ankles, and elbows), according
to the link between proximal stability and distal mobility. Poor proximal stability
can cause compensations in the distal joints, which can result in injury or poor
performance.
I would employ hamstring activation exercises that also emphasize hip stability to
promote Tom's mobility without utilizing hamstring stretches.
These activities could involve:
Single-Leg Glute Bridge: This exercise works the glutes, the core, and the
hamstrings. Lay on your back with your knees bent and your feet flat on the
ground to begin the workout. Push through the heel of the other foot to raise your
hips off the floor while raising one leg off the ground. Hold for a short while
before lowering yourself back down. On the opposite side, repeat.
An exercise that works the hamstrings and the core is the straight leg raise. Lie
on your back with one leg straight and the other bent to begin the workout.
Maintaining a straight knee, raise the straight leg off the ground and hold for a
few seconds. Repeat on the other side, lowering yourself back down.
H)
Compensations during the modified Thomas Test can include excessive low back
arching or elevating the opposing leg off the table. I would instruct Tom to engage
his core and drive his low back into the table to stabilize his pelvis if his opposing
leg was lifting off the table. Tom should contract his core and tuck his pelvis
down towards the table to flatten his low back if he has an overly arched low
back.
When the opposing leg rises off the table during the modified Thomas test, this is
one of the frequent compensations. This suggests that the tight hip flexors on
that side are trying to make up for the stiff hip extensors. I would first advise Tom
to actively contract his glutes on the opposing side while performing the test in
order to address this compensation. As a result, the pelvis will be stabilized and
the opposing leg will be kept from rising off the table. Then, I would have Tom
practice hip extension exercises like the glute bridge or hip thrusts to improve
hip extensor mobility.
If the compensation during the modified Thomas test was that the knee of the
tested leg lifted off the table, this would indicate weakness in the hip flexors or
lack of core stability. To correct this compensation, I would cue Tom to engage
his core muscles by pulling his belly button towards his spine and pressing his
lower back into the table. Additionally, I would have Tom perform exercises to
strengthen his hip flexors, such as the standing hip flexor march or lying leg lifts.
Third part of exam.
A)
The Lower Extremity Functional Scale (LEFS), Is an assessment tool
composed of 20 questions widely used to determin and mesure how well people
do daily tasks. For clinicians, they can measure a patient’s initial function,
ongoing progress and set functional objectives. It also helps helps identify
functional impairment that are caused by one or both lower extremities. The
columns of the scale are summed to produce the final score. The scoring cap is
set at 80. interpreting the score The score decreases as impairment increases.
The Upper Extremity Functional Index (UEFI) measures the functional
impairment brought on by pain and upper limb dysfunction. The final UEFI score
can have a value of 0 or 80. Scores closer to 0 denote severe limitation, while
scores closer to 80 denote minimal to no restriction.
B)
The Upper Body Multi-Joint Movement Assessment and a Lower Body
Multi-Joint Movement Assessment, is primarly used to examine a client's
movement patterns while identifying all areas of constraint or asymmetry. Thus,
we can pinpoint any mobility, stability, or motor control problems that the
corrective exercise programme needs to address.
C)
Monday:
● Wall slides (3 sets of 10 reps) for shoulder mobility
● Half-kneeling pallof press (3 sets of 10 reps each side) for core stability
● Hamstring stretch (hold for 30 seconds each side)
Tuesday:
● Scapular retractions (3 sets of 10 reps) for upper back strength
● Plank (3 sets of 30 seconds) for core stability
● Calf stretch (hold for 30 seconds each side)
Wednesday:
● Rest
Thursday:
● Shoulder internal rotation stretch (hold for 30 seconds each side)
● Clamshells (3 sets of 10 reps each side) for hip stability
● Quad stretch (hold for 30 seconds each side)
Friday:
● Shoulder external rotation stretch (hold for 30 seconds each side)
● Bridging (3 sets of 10 reps) for glute strength
● Ankle mobility drill (10 reps each side)
Saturday:
● Rest
Sunday:
● Shoulder blade protraction/retraction (3 sets of 10 reps) for upper back
strength
● Dead bug (3 sets of 10 reps) for core stability
● Hamstring stretch (hold for 30 seconds each side)
D)
The comprehensive analysis helped me identify the area of weakness of
my client. After I determined the impairments, I create a corrective exercise
program in order to help the client prevent injuries and promote proper
movements. Its purpose, is to improve overall body function.
I chose stretching exercises like shoulder internal rotation and wall slides
focus on shoulder mobility, which may have been noted as a functional index
deficit. Similar to this, core stability exercises like the plank and dead bug target
this issue, which may have come up during the movement assessment.To target
particular stiffness or limitation, workouts like hamstring stretches and ankle
mobility drills are also included.
Nutritionist:
Question 1
Importance of goal setting:
Having a goal-setting, allows the trainer and the client to focus on a positive outcome. It
also increases motivation and satisfaction when achieving the desired goals. Without
goals, the nutrition coach will have a hard time setting a timeline to attain the desired
results. It prevents the client from feeling overwhelmed and gives clarity to
decision-making.
Various types of Goals nutrition coaches should be concerned with are:
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Eliminating processed foods
Improve energy through dietary improvements
Increasing their athletic performance by having a healthy diet
Creating realistic goals
Making a meal plan and sticking to it.
The above-mentioned types of goals fall into having a Healthy body and mind. where it
might be slightly complicated, is to determine your clients' nutritional level. For example,
for a person that only wants to be fit and feel energetic during the day, will likely be
easier to explain and create a program for that person than for someone that is an
athlete and wants to improve his marathon.
The seven steps involved in goal setting process are:
1. Thinking about the final results one wants to achieve: One has to decide whether it
was that goal he wants to achieve. Next, whether the person is ready to devote time
and energy to this? If the answer is NO, then there is no worth doing that.
2. Choosing SMART Goals:
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S-Specific
M-Measurable
A-Attainable
R-Realistic
T-Time-bound
For instance, many people decide to reduce weight but don't specify how much or by
when they want to achieve it. A particular objective, such as losing 20 pounds by the
second week of May, specifies the precise amount of weight to shed as well as the
deadline for accomplishing the goal.
3. Writing down goals: Writing down the goals on a paper is more realistic than keeping
it only in mind. One can put personal goals written on paper and stick them on a mirror
or near their computer screen.
4. Creating an action plan: The majority of people don't create an action plan to achieve
their goals. A good action plan should have the overall goal one is trying to achieve and
the steps necessary to reach the goal. According to Forbes, creating an action plan this
way activates a different part of your brain and cements the goals in your mind.
5. Creating a timeline: It is a part of the action plan. It helps to visualize the roles, tasks,
and milestones to achieve the goals. Once the goal is set, one must stick to it as
efficiently as possible.
6. Taking action: After all of these are done, it's time to take action.
7. Re-evaluation and assess the progress: Keeping strong motivation and determination
is important to achieve the goal
Question 2
By definition, the glycemic index is simply based on the time carbohydrate food are
broken down into glucose and sugar level in your blood after consuming a meal.
Usually, the reference food is white bread or glucose. GI of foods is rated between 0 100. Foods with 0-55 values are considered to have low GI and 55-100 is very high GI.
The carbohydrates that have a higher value of GI(>55) or above, are digested or break
down quickly in the blood, hence they increase blood glucose levels. Example white
bread. While carbohydrates with a lower value of GI break down or are digested slowly,
hence they release glucose gradually in the blood. Example oats. Not all carbs raise
blood glucose levels. Fructose has only GI value of 17. Nevertheless, thanks to the
pancreas, it releases a hormone called insulin that regulates the glucose level in our
blood steam.
Fibres are a form of carbohydrate, but unlike carbs, they are neither digested nor
broken down by the body. Blood sugar levels are kept under control by fibres. They
lower the risk of many illnesses, particularly heart disease. Peas and beans are
examples of legumes that are good providers of fibre.
Question 3