No matter what business you are in, you re in the hospitality business

Transcription

1 No matter what business you are in, you re in the hospitality business

2 Customer Service Delivery of technical processes or preplanned behaviors that are performed in a certain manner toward client Between business provider and customer

3 Hospitality Holistic approach in meeting needs Meet client s needs and expectations, including emotional element Warmth, friendliness, kindness **Keeps clients, gets referrals

4 How much you care is more important than how much you know

5 Relationship Marketing Relationship with customer is the priority, sales will follow EMPHASIZE PERSONAL RELATIONSHIP Earn trust and show trust

6 Relationship Marketing Retaining clients is priority over getting new clients Retained customers are more profitable

7 Client- Centered Approach Collaborative and directive, no unsolicited advice Enhances intrinsic motivation

8 Rapport building Ask open ended questions Speak less, listen more Describe a typical day, beginning to end.

9 Exhibiting empathy Listen Repeat what they say Clarify in form of question

10 Active listening Words show that you understand the emotions the client is experiencing

11 Getting Clients Word-of-mouth Best and cheapest Fitness floor exposure Complimentary consultations Some feel it devalues your services Front desk contacts Establish good relationship with those pointing your way Professional networking Internet marketing

12 Initial Client Contact

13 9/18 Do Now: On the board, write a question you might ask a client at your initial contact.

14 Client Questions What are your goals? What would you like to work on? Have you ever had any health problems or injuries that may prevent you from doing something? Do you have any exercise experience? It is perfectly fine and normal if you do not.

15 Create a service introduction packet & client contact questions Health/ Medical History Evaluation Form / PAR-Q Medical Clearance Form* Informed Consent Client-Trainer Agreement Welcome Letter Contact info Bio Services pricing structure

16 Initial Client Consultation

17 Location Private Free of distractions Clean Organized Enough space Comfortable

18 Process CPT-Client Agreement Medical History Clearance? Informed Consent Client Goals Assessment Assessment Review

19 Process Interview and or questionnaire must cover all risk classification information Medical History Medications Exercise History Nutrition

20 Screening Process 1. Risk classification 2. Health-history evaluation and related assessments 3. Medical clearance and referral

21 Risk Classification 1. Risk classification 2. Health-history evaluation and related assessments 3. Medical clearance and referral

22 CVD Risk Factors Age Men 45 or older Women 55 or older Family History Heart issue in 1 st degree male relative under 55 or female under 65 Smoking Current or quit less than 6 mo ago Sedentary Lifestyle Less than 30 min mod activity, 3 days per week, for 3 months Obesity BMI 30 or more waist girth over 40in (102cm) in men, 35in (88cm) in women WHR over.95 in men,.86 in women Hypertension 140/90 two times or on meds. Dyslipidemia LDL 130 or more, HDL less than 40, total 200 or more, or on meds **HDL over 60 is negative risk factor Prediabetes Fasting 100

23 Signs/ Symptoms of Concerning Disease Pain/Discomfort in chest, neck, jaw Shortness of breath at rest or mild exertion Dizziness or syncope (passing out) Orthopnea- reclined heavy breathing that resolves when sitting up Ankle edema Palpitations-forceful rapid heart beat Intermittent claudication- pain in muscle when exercising b/c of lack of blood flow Known heart murmur Unusual fatigues with normal activities

24 Questions to ask yourself Do they have a know condition of issue? Do they have any major signs or symptoms? How many CVD risk factors do they have? Do we plan for moderate or vigorous exercise?

25 Risk Classification 1. Low 1. Asymptomatic 2. Less than 2 risk factors 2. Moderate 1. Asymptomatic 2. 2 or more risk factors 3. High 1. Symptomatic or 2. Known disease- cardio, pulm, renal, metabolic

26 Medical Clearance Low Not needed Moderate Only needed for vigorous exercise High Needed

27 Exercise Testing High Needed for mod. or vig. exercise Always prefer MD supervision

28 Process Interview and or questionnaire must cover all risk classification information Medical History Medications Exercise History Nutrition Document it and store safely

29 Clearance/ Referring a Client You are part of team Can happen at any time Result of risk class Physical assessments During training When in doubt, refer.

30 Informed Consent and on your way Get legal advice when creating Includes Knowledge and purpose of tests Risks Benefits Responsibilities Signing to give voluntary consent and state competency/ age

31 Assessment in Order HR BP Body Comp. Cardio Muscle Flexibility

32 Heart Rate Resting Conditions Seated for 5 mins. w/ back support 30 mins. stimulant free Time 60 second recommended Locations Radial Brachial Carotid

33 Blood Pressure

34 Waist to Hip Ratio Large waist circumference is most associated with disease Ratio shows where weight is distributed Risk for men over.95 and women over.86 Measure On bare skin At end of exhalation Smallest circumference above navel Largest circumference around buttocks

35 Bioelectrical Impedance Current flows more easily through muscle & water Current is impeded by bone & fat Uses strength and speed of signal as well as other information provided to predict body fat Measure after No food/ drink in past 4 hours No exercise in past 12 hours No alcohol in past 48 hours Urinating in last 30 mins

36 CRF Assessment Considerations Purpose ExRx Retest Need for accuracy Client s age Health status Injuries Fitness level Resources

37 CRF Assessment Choices Step test least accurate requires balance and ability to step Walk test less accurate Run test Need to be able to jog a distance

38 Do Now: Place a check mark next to your choice A client wishes to decrease their body fat percentage by 10% over the next year. What is the appropriate frequency to reassess body composition? Every week Every 2-3 months Every 2-3 weeks Every 6 months 2 or 3 times over the year

39 Assessment Use Only use if it will Help goal setting Help develop program Can motivate client Perform regularly In alignment with goals Not too often Standard 4 weeks to 3 months

40 HW Chapter 3 Take notes Be prepared to practice

41 Bone Classification

42 Parts of the Bone

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44 Axial vs. Appendicular Skeleton

45 Spinal Curvatures

46 CV and Respiratory System

47 Anatomical Planes

48 Anatomical Positions

49 Joint Types

50 Synovial Joints- Hinge Joint Examples Elbow Ankle Interphalangeal Movements Flexion Extension

51 Synovial Joints- Pivot Joint Examples Proximal Radioulnar Distal Radioulnar Atlas/Axis Movements Rotation

52 Synovial Joints- Ball and Socket Joint Examples Hip Shoulder Movements Flexion Extension Adduction Abduction Rotation Circumduction

53 Synovial Joints- Condyloid Joint Examples Wrist Movements Fit together with an odd shape Flexion Extension Adduction Abduction

54 Synovial Joints- Gliding Joint Examples Carpals Acromioclavicular Movements Gliding Sliding

55 Synovial Joints- Saddle Joint Examples Thumb Movements Flexion Extension Adduction Abduction

56 Joint Movements

57 Or condyloid

58

59 Trapezius Action: Elevate, retract (adduct), and depress scapula A

60 Latissimus Dorsi Action: Medially rotate, adduct, and extend humerus C

61 Deltoid Action: Rotate (medially and laterally), flex, extend, and abduct humerus A

62 Pectoralis Major Action: Medially rotate, adduct, and flex humerus B

63 Biceps Brachii Action: Flex elbow joint, Supinate forearm A

64 Triceps Brachii Action: Extend elbow joint E

65 Rectus Abdominis Action: Flex thoracic and lumbar spine When one contracts, only one side flexes

66 Internal Abdominal Oblique Action: Flex thoracic and lumbar spine When one contracts, rotate thoracic and lumbar spine

67 External Abdominal Oblique Action: Flex thoracic and lumbar spine When one contracts, rotate thoracic and lumbar spine

68 Erector Spinae (Iliocostalis, longissimus, & spinalis) Action: Extend vertebral column

69 Gluteus Maximus Action: Extend and laterally rotate hip

70 Gluteus Medius Action: Abduct and medially rotate hip

71 Tensor Fascia Latae Action: Flex, medially rotate, abduct hip

72 Sartorius Action: Flex and laterally rotate hip; Flex knee

73 Gracilis Action: Adduct hip

74 Pectineus Action: Adduct, medially rotate, flex hip

75 Adductor Longus Action: Adduct and medially rotate hip

76 Adductor Brevis Action: Adduct hip

77 Adductor Magnus Action: Adduct and medially rotate hip

78 Quadriceps Femoris Rectus Femoris Action: Extend knee joint Flex hip

79 Quadriceps Femoris Vastus Lateralis Action: Extend knee joint

80 Quadriceps Femoris Vastus Medialis Action: Extend knee joint

81 Quadriceps Femoris Vastus Intermedius Action: Extend knee joint

82 Hamstring Group Biceps Femoris Action: Long head- extend hip; Both heads- flex knee

83 Hamstring Group Semitendinosus Action: extend thigh, flex knee

84 Hamstring Group Semimembranosus Action: extend hip, flex knee

85 Tibialis Anterior Action: Dorsiflex and invert ankle

86 Peroneus/ Fibularis Longus Action: Evert ankle, assist in plantar flexion

87 Peroneus/ Fibularis Brevis Action: Evert ankle, assist in plantar flexion

88 Gastrocnemius Action: Plantar flex ankle Flex knee

89 Rotator Cuff SITS

90

91 Center of Gravity Location of theoretical point that can be used to represent the total weight of an object Line of Gravity Defines proper alignment and posture Line down the center of gravity

92 Base of support The area of the supporting surface of an object such as the standing feet Balance Ability to maintain a position for a given amount of time without moving Control center of mass with respect to base of support Stability Ability to lean without changing the base of support

93 Muscle Action Terminology Isotonic (tension) Muscle contraction which exerts a constant tension Dynamic Isometric (length) No change in muscle length Static Isokinetic (energy) Muscle resistance throughout ROM by controlling speed Concentric Muscle shortening Eccentric Muscle lengthening

94

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96 Muscle Terminology Hypertrophy Increase in muscular size Increase in size of cells Hyperplasia Increased cell production in normal tissue Increase in number of cells Atrophy Wasting away or loss of muscle tissue Decrease in size and number

97 CVD Risk Factors Age Men 45 or older Women 55 or older Family History Heart issue in 1 st degree male relative under 55 or female under 65 Smoking Current or quit less than 6 mo ago Sedentary Lifestyle Less than 30 min mod activity, 3 days per week, for 3 months Obesity BMI 30 or more waist girth over 40in (102cm) in men, 35in (88cm) in women WHR over.95 in men,.86 in women Hypertension 140/90 two times or on meds. Dyslipidemia LDL 130 or more, HDL less than 40, total 200 or more, or on meds **HDL over 60 is negative risk factor Prediabetes Fasting 100

98 Components of Health Related Fitness CV Fitness Ability of the circulatory and respiratory systems to to supply oygen during sustained physical activity Muscular Strength The ability of the muscle to exert force Muscular Endurance The ability of the muscle to continue to perform without fatigue Body Composition The relative amounts of muscle, fat, bone and other vital parts of the body Flexibility The range of motion around a joint

99 Fitness Assessments Order HR BP Body Composition CV Assessment Muscular Fitness Flexibility

100 Fitness Assessment Selection Population Mass testing vs. individual testing Ease and reliability of administering Orthopedic or metabolic restrictions Equipment availability

101 Body Comp.- Pros and Cons Circumference measurements Skinfolds BIA BOD POD- plethysmography DEXA- dual-energy Xray absorptiometry

102 Biomechanics

103 Biomechanics Is the study of mechanical laws relating to the movement or structure of living things Is important for you to know in terms of injury prevention as well as optimizing training results

104 Levers Fulcrum Joint Resistance Load Effort/Force must look at muscle insertion

105 1 st Class Levers seesaw

106 2 nd Class Levers Wheelbarrow

107 3 rd Class Levers

108 Class of Lever 1st 2 nd 3 rd F R E Always in the middle

109 Law of Inertia An object at rest stays at rest and an object in motion stays in motion unless acted on by an external force

110 Law of Acceleration The linear acceleration of an object is produced by a force directly proportional to that force and inversely proportional to the object s mass Force= mass x acceleration

111 Law of Reaction For every force there is a reaction force of equal magnitude and opposite direction

112 The Take Away Muscle geometry, which changes throughout the ROM of the body joints, affects the effort that must be exerted during an exercise as much as the amount of resistance used in that exercise

113 Work in terms of working out Mechanical Work The magnitude of force that creates change in position Work = Force x distance W= F x d

114 Work in terms of working out Total Mechanical Work Total Work = Force x distance x reps x sets W= F x d x sets x reps

115 Work in terms of working out When a client performs an exercise, they move the 50 lb barbell 1.5 ft during each repetition. How much work have they performed if they do 4 sets of 6 reps? 1800 lb ft 450 lb ft 75 lb ft 1200 lb ft 1500 lb ft

116 Training Volume Which training routine has the greater training volume? Strength 3 sets 10 reps 100 lbs Endurance 3 sets 15 reps 75 lbs

117 Power The ability to create muscular force quickly Power = Work / time or Force x velocity

118 Power Which training routine has the greater training volume? Strength 3 sets 10 reps 100 lbs Endurance 3 sets 15 reps 75 lbs Now which one requires more power?

119 Muscle Force Active Muscle contraction force stimulated by nervous system Greater force needed for heavier object Passive Force generated by the pre-stretch of a muscle

120 Length-Tension Relationship An individualized optimal pre-stretch of a muscle can allow if to generate more force of a contraction

121 Time out Concentric/ Eccentric / Isometric Generate more force during eccentric phase

122 Exercise Physiology IV Do Now On the board write what you think a physiological response to cardio training, either an acute change or chronic adaptation.

123 Exercise Physiology

124 Exercise Physiology Is the study of how the body responds and adapts to the stress of exercise Is important for you to know in terms of adjusting training programs to optimize training results

125 Physiological Responses to Warm Up Body Temp HR somewhat Cool Down HR BP Respiration

126 Cardiovascular Training

127 Responses to CV Training Acute HR w/ intensity SV w/ intensity (till 40-50% max aerobic cap.) CO with intensity a-vo2 difference Blood flow to working muscles/heart SBP VO2 Chronic Adaptations HR Resting/ Exercise Max HR SV CO ( at rest) a-vo2 difference Resting BP lactate threshold lung volume Lower risk of mortality Improve body comp. Improve performance, sense of wellbeing Better lipid profile

128 Cardio Exercise Acute Response Heart Rate (HR) Number of times the heart beats per minute HR w/ intensity Blood Pressure (BP) The force exerted by the blood against the arteries SBP w/ intensity

129 Cardio Exercise Acute Response Stroke Volume (SV) The amount of blood ejected from the left ventricle in a single contraction SV w/ intensity (till 40-50% max aerobic cap.) Can at high HR Cardiac Output (Q) The volume of blood pumped by the heart per minute in liters Q = HR x SV Q with intensity

130 Cardio Exercise Acute Response Arteriovenous Oxygen Difference (a-vo2 Difference) Difference of O2 levels in arteries versus veins Reprensent the O2 extracted by the tissues a-vo2 difference Blood Flow Blood flow to working muscles/heart

131 Cardio Exercise Acute Response Oxygen Consumption (VO2) VO2 = HR x SV x a-vo2 difference VO2 Pulmonary Ventilation (V E ) Volume of air exchanged per minute V E with intensity to remove CO2

132 Cardio Exercise Adaptations At sub-max exercise levels, the cardiovascular system functions more effectively At maximal exercise levels, a greater power output can be achieved

133 Cardio Exercise Adaptations Heart Rate (HR) HR Resting/ Exercise Max HR Blood Pressure (BP) May Resting SBP and DBP

134 Cardio Exercise Adaptations Stroke Volume (SV) SV Rest / Exercise to a point Cardiac Output (Q) Q Exercise Q Rest

135 Cardio Exercise Adaptations Arteriovenous Oxygen Difference (a-vo2 Difference) a-vo2 difference Muscles have better O2 uptake Mitochondrial density Capillary density Lactic Acid Lactic Acid Production at sub-max workloads

136 Cardio Exercise Adaptations Oxygen Consumption (VO2) VO2 max Because of max SV and Q Muscles have Pulmonary Ventilation (V E ) V E at a fixed sub-max work rate

137 Cardio Exercise Adaptations Lower risk of mortality Improved blood lipid profile HDL triglycerides Improved body composition Improved ADLs and performance Improved sense of well-being

138 Resistance Training

139 Responses to Resistance Training Acute Lactic Acid buildup Energy Sources Chronic Adaptations Hypertrophy Muscle Tendons Ligaments Aerobic enzyme activity Capillary density Nervous system performance to the muscle

140 Resistance Exercise Acute Response Lactic Acid build up in active muscles Energy Sources in active muscles Can be specific to type of resistance training

141 Resistance Exercise Adaptations To get here Resistance/ tension must be 60-80% of 1 RM 75-90% of 1RM to optimize strength gains OVERLOAD

142 Resistance Exercise Adaptations Hypertrophy Muscles Tendons Ligaments Improved oxygen delivery and use Aerobic enzyme activity Capillary density in muscles Mitochondrial density

143 Resistance Exercise Adaptations Nervous System Strengthens neural pathways Most evident early in training

144 Energy Energy needed to do stuff Eat food Energy providing nutrients yield ATP Activity requires constant supply of ATP ATP stored in muscles but limited

145 Energy Energy needed to do stuff Eat food Energy providing nutrients yield ATP Activity requires constant supply of ATP ATP stored in muscles but limited ATP must constantly be resynthesized

146 Energy Pathways ATP Stored in muscles Limited to but a few seconds supply

147 Energy Pathways Creatine Phosphate Limited supply in muscles as well 5-10s supply for strenuous activity

148 Energy Pathways Anaerobic Glycolysis

149 Energy Pathways Anaerobic Glycolysis Uses carbs Produces ATP fast Lactate is a byproduct Strenuous ex. accumulates/ burns Mod ex./ Recovery- oxidized to make more ATP

150 Energy Pathways Aerobic Oxidation

151 Energy Pathways Aerobic Oxidation Krebs cycle and ETC in mitochondria Can use carbs, fat, or protein Sustains ATP for muscular energy for long periods

152 Energy Pathways So where is it coming from? Aerobic vs. Anaerobic Depends on Ventilation Delivery Muscular extraction Steady state Balance between energy needed and ATP production from aerobic metabolism

153 Energy Pathways So where is it coming from? Carbs are primary fuel Prolonged exercise (30+ mins) of low/ moderate intensity shift from carbs to fat

154 Energy Pathways

155 Muscle Fatigue/ Soreness/ Injury Acute Muscle Fatigue Lactic Acid buildup Loss of energy DOMS Micro-tears Particularly caused by eccentric Overtraining/ Injury Rhabdomyolysis- rapid breakdown of muscle tissue Very bad Hydrate & don t go beyond moderate soreness

156 Nutrition

157 Are you qualified to answer that? What do I eat before/ after/ during? What are the best forms of protein? How many calories should I be eating? Foods to avoid? Is bad/ good for you? Should I use supplements?

158 Scope of Practice You are not a Registered Dietitian You can: Teach basics of nutrition Assist with caloric modification Recognize patterns of disordered eating and REFER. REFER. REFER. Check laws in your area You cannot: Design meal plans/ diet plans

159 Giving advice on nutrition #1 Make sure it is not unsolicited #2 Make sure it is evidence based #3 Be careful

160 So. Should I take a protein supplement? no What about creatine? no Should I consume sports drink or water? Sports drink for stop and go, endurance or power work Should I stay away from caffeine before exercise? Only if not accustomed to it

161 So. Should I skip lunch to lose weight? no Will high-protein, low carb diet help me lose weight? Maybe but only b/c low calorie Can decrease performance Should I eat/ drink during exercise? Carbs and fluid

162 So. I sweat a lot and get cramps. Anything I can do? Sports drinks How can I tell if I am dehydrated? Dark urine

163 What is a nutrient? You tell me. Name them. Stress balance Eat a variety of foods Be wary of supplements

164 Energy Providing Nutrients Calories Yours focus Provide enough energy at the right time to meet needs Provide enough fluid to maintain hydration and replace what is lost Energy Balance Only deviate slightly +/ kcal Deviate too much and Maintain balance throughout the day

165 Carbohydrates Sources? Functions Provide energy- 4kcal/g Spare protein Oxidize fat Store energy- glycogen Act as part of other compound

166 Carbohydrates Recommended amount 6-10 g/ kg body weight Who needs more? Maintain blood sugar For energy purpose Eat every 3 hours Glycemic Index How food affects blood sugar Lower value= maintain blood sugar/ insulin levels Beware: everyone responds differently

167 Protein Sources? Quality Complete vs Incomplete

168 Protein Functions Enzyme/ protein synthesis Transport nutrients Provide energy- 4kcal/g Hormone production Fluid balance Acid-base balance Grow/ maintain tissues Help make PCr

169 Protein Recommended amount g/kg body weight Who needs more/ upper range? To supplement or not to supplement?

170 Fat Sources? Good vs. Bad

171 Protein Functions Provide energy- 9kcal/g Insulation Cushion Keep you feeling full Provide flavor Nutrient transport

172 Protein Recommended amount 20-35% of daily calories Don t really need over 25%

173 Vitamins Functions Help reactions in the body take place Recommendations Eat enough Eat a variety Multivitamin/minerals only if Water Soluble vs Fat Soluble B complex C A D E K

174 Minerals Functions Water balance Nerve stimulation Acid-base balance Energy reactions Recommendations Eat enough Eat a variety Multivitamin/minerals only if

175 Water Functions Transport Lubricant Temperature regulator Recommendations Have weight stability before and after exercise Consume fluid based on time interval, not thirst Check urine as guide Avoid hyponatremia

176 Water Sports Drinks 6-8% carbs, mg sodium per cup Encourage more drinking Good for stop and go sport & endurance activity Dehydration Lower energy Decreased performance Muscle cramps More likely in heat and humidity

177 Supplements!!!!!!!!!!!! Careful. Careful. Concentrated source to supplement food Intervene in a known deficiency No evidence of usefulness of loading up if no known nutrient deficiency Limit intake to 100% RDA

178 Ergogenic Aids!!!!!!!!!!!! Careful. Careful. NOT TESTED for effectiveness or safety Sole purpose is to improve performance Try eating better Be familiar with table 6.14

179 Eating for Performance One day before Avoid high fat Good breakfast Carbs for lunch Smaller frequent meals Right before

180 Eating for Performance Right before Supply carbs and fluid Stick to familiar food Avoid high fiber Fluid 5-7mL water/sport drink per kg at least 4 hours before 7-10 oz fluid minutes before

181 Eating for Performance During Avoid dehydration and mental/muscle fatigue Stop and go Carb drink Long duration Carb snack and carb drink Fluids oz per hour / 7-10 oz every minutes Varies based on size, sweat, intensity, environment

182 Eating for Performance After Depends on Time Intensity Carbs kcal right after / kcal over next few hours Fluids Consume 1 pint- 20 oz for every pound lost w/in 2 hours

183 Food Label