Class Discussion Questions-Written Project

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Brandon Arron Whitehead
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1 Dear Students: Class Discussion Questions-Written Project Each student will be required to answer all of the session questions for this Class Discussion-Written Project. The questions within each session correspond to the topic area of that session. It is recommended that you work on completing the session questions prior to moving onto the next session or taking the quiz for that session or upcoming sessions. In addition, completing this written project will prepare you for taking the final exam. For the project, you should use a 12 point font (Times Roman Numeral) and the document must be single spaced. Separate your answers to the questions by the session number. For example, write all your answers for session one questions under the title: Session One Answers. Follow the Writing Assignment Guidelines and Listing References details found in the Syllabus. There is no limit to the number of pages required to complete this assignment. Grading and Cover Sheet: Grading will be based upon the presentation, project format, and your ability to answer the questions correctly. Spelling, grammar, and quality of work will be graded as well for this written project and all future written materials you hand in. In addition, the report should include a Cover Sheet that includes your name, address, course title, project title, and date. This written project is worth 100 points. Project Completion: This written project is due prior to receiving a final grade in this course. As soon as you have completed the project, please notify the instructor as specified in the last session. After receipt, the instructor will grade your report and post your grade in the Grade Book. The instructor may you correct or recommend responses along with possible changes or edits you may need to make to your project before receiving a final grade. Please allow several days for the instructor to grade your assignment. Directions on how to submit written report (you will submit your assignment Online): 1) Log-in to the course. 2) Find the assignment title within the course content and click on it 3) Click on Submit Answer 4) Paste your answer into the text box area and be sure to double check formatting (sometimes copying and pasting can undue formatting). 5) Hit Submit If you do not send the report by following the directions 1-5 above your written report will not be graded. Please note that Late Reports will not be accepted!!!! Good luck with your written project!!!!!

2 Session One Please complete Part I by answering the Class Discussion Questions and Part II in complete detail for full point value. Part I: Question 1: Please describe when the following muscle actions (Concentric, Eccentric, and Isometric) would occur for the following exercise movements. NOTE: Please indicate when the Isometric phase may want to be implemented during each exercise movement and why. a. Seated Chest Press using a commercial strength training machine (example: Cybex machine) b. Dumbbell Chest Press c. Frontal Latissimus Pulldown d. Dumbbell Lateral Raise e. Straight bar Bicep Curl f. Triceps extension using a Rope Question 2: Please describe four (4) differences between strength training commercial machines vs. free weight exercises. Next, describe how you would spot a client performing a straight bar chest press, dumbbell bicep curl, and a squat. Be specific where you would position your body and how the assistance to your client would be performed. This should include your hand placement, body position (for your personal safety), and how much assistance you should give during the movement. Question 3: Describe the importance of breathing properly while performing resistance training exercises. In addition, list when you would inhale and exhale for the following exercise movements: a. Squats b. Dumbbell Chest Press c. Biceps Curl Question 4: Describe what form of resistance (free weights, commercial strength equipment (cybex, nautilus, etc ) and/or body weight) would be required during the following forms of resistance training: Dynamic Constant External Resistance Training, Variable resistance training, and plyometric (stretch-shortening cycle) training. Part II: Please complete Part II by reviewing numbers 1-9 below. After review and in your reply to Part I questions, write the following sentence I have read the syllabus for this course and agree to abide by the points addressed in Part II and sign/type your name with DATE. 1a. I have reviewed the course syllabus and course content. 1b. I can review the entire year s schedule for certificate course start-end dates on the STUDENT REGISTRATION TAB on each course website. 1c. I can download a document in Session 1 that provides a list of all required textbooks and course materials for all current and future certificate courses. 2. I understand the grading procedures and point distributions. 3. I understand that if assignments are not turned in on time, points will be deducted or I ll receive no credit. 4. I understand that I cannot make up any missed quizzes or exams. 5. I understand that I will be the only individual that uses the userid and password that I developed and I will not allow others to access the course.

3 6. I understand that I will not copy course material/information for either myself or others to use or copy. 7. I understand that I will not divulge questions or answers on quizzes or exams. 8. I understand that I must maintain and use an active account during this course. 9. I understand that in any correspondence with any course instructor, that I will put in all subject headings PFT Student Thank you and Good luck!! Session Two Please answer all questions provided below to receive full point value. Question 1: One of the key aspects of neuromuscular unit is the ability for neural innervation to activate specific muscle groups. Muscle function is controlled by the nervous system. To learn to replicate perfect exercise movements, do you think it s important for you to learn how to perform exercise movement correctly the first time you teach an exercise movement to a client, or can you wait for a client to perfect movements later in your overall program. Please explain your thoughts. At what point would you feel comfortable for a client to begin to practice exercise movements you have taught them in a session. Please explain. Question 2: Can resistance training decrease joint range of motion? How would you incorporate a flexibility program into your clients exercise program? Provide specific details to your response. Question 3: Describe how motor learning principles apply to Stages of Learning when teaching a client simple to complex resistance/weight training movements. Session Three Please answer all questions provided below in detail for full point obtainment. Question 1: Describe muscle group specificity training and how training individual muscle groups will enhance your clients resistance training program. How might you want to progress a client from individual muscle group training to exercises that use multi-muscle group exercise movements that demand more core (abdominal and erector spinae strength) to perform the movements under good postural conditions? The use of multi-muscle group exercise movements can be called Functional Training. How would you determine when a client was ready to progress to more demanding and challenging exercise movements? Question 2: Explain your decision on how many sets and repetitions and weight you would have your client start with based upon potential goals, safety considerations, and the client's training/starting level. Also, would you want your client to perform 2 to 3 warm-up sets of 15 to 20 repetitions with light weight when designing your exercise program or have their first set begin with a challenging resistance that allows them to just get 6 to 10 repetitions in their first set? Explain you re rational.

4 Question 3: Based upon the risks associated with potential injuries to the joints and musculoskeletal structures when performing higher velocity exercise movements vs. slower controlled movements, how would you teach your clients to perform exercise movements? Please explain in detail how you would teach a client to perform exercise movements using concentric, eccentric, and isometric training techniques. Question 4: In your opinion, should you be concerned with the potential maximal gains in strength a client can receive or more concerned with the performance of controlled exercise movements using perfect form and still be able to create tension on given muscle structures? Please explain your point of view. Question 5: Please describe the four (4) phases of a periodization program. Session Four Hello Students: Please answer all questions provided below in complete detail in order to earn full point value. Question 1: Please describe the positive effects of developing resistance training programs for women, children, and seniors. What special safety needs must be considered when developing resistance training programs for women, children, and seniors? Please explain. Question 2: CD Pictorial Project: Each student will be required to develop a pictorial report using the NPI CD CLIPART that should be NO MORE than 1 total page (use the Website Link titled found in Session 4-(12 Template Worksheet) to develop and organize your exercises template. The report will address developing a baseline beginning exercise prescription for a new client (training 3 times per week for a 4 week period, or 12 total sessions) that should include exercise movements to train the following muscle structures: Chest, Back, Shoulder area, Biceps, Triceps, CORE (Rectus Abdominus and Erector Spinae), Quadriceps, Hamstrings, and Calves. Therefore, there should be at least 10 exercises presented in your assignment. The exercises you choose should be safe beginning exercise movements that you would teach a novice exerciser trying to establish a foundation of proper posture/body alignment and muscular balance. NOTE: This project is creative so you can use your imagination. One thing to remember is that the template that you create you will be able use for future clients. The content of the pictorial report should include the following: 1. I would like you to place the exercises in the exact order in which you would teach and progress clients by using the clipart templates. NOTE: If there is not a clipart picture available of a specific exercise that you would like the client to learn, than write a detailed description of the movement in place of the picture. 2. General guidelines using the clipart templates: put exercises in the order that you would teach and train a client and write your exercise recommendations or cues that you would use to teach a client the exercise movements you choose. Each template is different, so please use the 12 exercise template where you can place text underneath the exercise you ve chosen.

5 Your Fictional Client's Background: 1. NO RISK FACTORS and NO MUSCLOSKELETAL INJURIES. 2. Age 50, (you can have the client be a male or female) 3. Goniometry Assessments: Average range of motion testing for all major muscle groups including legs, calves, anterior/posterior/medial deltoid, back extensors, etc. 4. Postural Assessments: Exaggerated flexion/kyphosis of the cervical and thoracic region with rounded shoulders. Grading and Due Date: Grading will be based on following the above format guidelines, manner of presentation, you re ability to concisely summarize the information, and accurately present the information. This project is due by Session Six and should be sent as an attachment along with your completed CDQ Written Project. Session Five Hello Students: Please answer all class discussion questions below for full point obtainment. Question 1: From your perspective, why might the study of biomechanics be an important science to understand when trying to implement safe exercise programs for your clients? Please list your 3 top reasons why Personal Trainers should study biomechanics? Question 2: Please review the 7 points of the Personal Training Observation Plan (found in PP) and the Points of Evaluation (found as a requirement in written project description) and describe how you would implement the observation plan and Points of Evaluation if you were teaching someone a squatting motion. Question 3: How might the mechanical principle of stability be important in the reduction of the negative effects friction and momentum might have on the musculoskeletal system when performing both static and dynamic exercise movements? Please explain your thoughts. Question 4: Please describe Newton s Third Law-Law of Action and Reaction- and its relation to the mechanical principle Absorption of Force. Why would these two mechanical principles be important to understand when teaching and observing a client perform an exercise?

DAY 2 III. WORKOUT RULES

DAY 2 III. WORKOUT RULES A. Order of Exercise 1. Largest amount of muscle mass to smallest amount of muscle mass, eg., squats -- calf raises 2. Complex exercise to assisting, eg., squats -- leg ext. 3.