Welcome! ACE Personal Trainer Virtual Exam Review: Module 6 Laura Abbott, MS, LMT Master s Degree, Sports Medicine Licensed Massage Therapist Undergraduate degree in Exercise Science Instructor of Kinesiology, Georgia State University ACE Certified Personal Trainer Guest speaker at Atlanta area massage schools and at the Georgia State University Physical Therapy department. Owner of Premier Performance, Atlanta, GA Chapters 7,8, 9 & 10 of the ACE Personal Trainer Manual (3rd ed) Chapter 10 & 11 of the ACE Personal Trainer Manual (4th ed) What We ll Cover reserved. 1
Module 6: Designing Strength Programs Defining Conditioning Stages Initial 4-6 weeks Improve ment 8-20 weeks Maintena nce Approximately 6 months F-I-T Principle Frequency: How many times per week? Intensity: At what percentage of MHR or 1RM? Time: How long or how may sets/reps? reserved. 2
Defining Muscular Actions Eccentric: Gravity pulls weight down Concentric: Moving a weight up against gravity Isotonic: A muscle produces movement in a joint Isometric: Muscle contracts, but the joint remains stationary Muscular Roles: Agonist / Prime Mover The muscle MOST responsible for a joint action Exercise: Front Raise Agonist: Anterior Deltoid Muscular Roles: Antagonist The muscle in opposition to the prime mover Exercise: Front Raise Agonist: Anterior Deltoid Antagonist: Latissimus Dorsi reserved. 3
Muscular Roles: Assister A muscle that helps the prime mover produce movement Exercise: Front Raise Agonist: Anterior Deltoid Antagonist: Latissimus Dorsi Assisters: Upper (clavicular head) pectoralis major & long head bicep brachii Muscular Roles: Stabilizers A muscle (or muscles) that contracts isometrically, preventing movement in a joint Exercise: Front Raise Agonist: Anterior Deltoid Antagonist: Latissimus Assisters: Upper pectoralis major & long head bicep brachii Stabilizers: The core muscles, including rectus abdominus, erector spinae & others ACSM Strength Training Guidelines Minimum Recommended Frequency 2 days per week 3-4 days per week Intensity 8 12 8-12 Time/duration 1 sets 1-3 sets reserved. 4
Strength Variables, Based on Goals Sets Reps Intensity (% 1RM) Strength 2 6 <6 > 85% Hypertrophy 3 6 6 12 65 85% Endurance 1-3 >12 < 65% STRENGTH TRAINING OPTIONS Dynamic Variable Training: Machines, generally usinga cable/pulley/cam STRENGTH TRAINING OPTIONS Dynamic Constant Training: Free weight/body weight reserved. 5
Selection: 1 exercise per muscle group Program Variables Program Variables Sequence: Large muscles before small Speed: 1-2 sec. concentric; 3-4 sec. eccentric Program Variables reserved. 6
Range: Full ROM Program Variables Progression: intensity increased 5 10% (or next weight increment) Program Variables Rest Between Sets: Based on Goals Strength: 2 to 5 mins Endurance: 20 30 secs Hypertrophy: 30 120 secs reserved. 7
Rest Between Sessions: Generally, 48 hours (36 96 hour range) Program Variables: Spotting Always spot these 3 exercises: Squat, bench press, supine flye Designing Cardio Programs reserved. 8
ACSM Recommendations for Cardio Exercise Minimum (Health) Frequency 3X per week Intensity THR zone Duration 10 20 minutes Recommended (Fitness) 4 6 X per week THR zone 20 60 minutes Warm-up & Cool-down Should be specific to the exercise Special populations & the deconditioned need more time Average is 10 15 minutes for each The W/U & C/D time does not count towards cardio duration Types of Exercise Client gets to choose: Treadmill? Elliptical trainer? Aquatics? Stair climber? Aerobics? Bicycle? reserved. 9
Maximum Heart Rate Formula 220 age Time % of intensity Equals THR 20 year old female, exercising at 80% MHR: 220-20 = 200 200 X.80 = 160 THR = 160 Karvonen Formula/Heart Rate Reserve Uses Resting Heart Rate to more accurately predict training zone Correlates more significantly with Vo2 values 220 age Minus RHR Multiply by % of intensity Add RHR back in Equals HRR Practice Example: Karvonen 30 year old male exercising at 75% of his age predicted heart rate? RHR = 80. 220 30 = 190 190 80 = 110 110 X.75 = 82.5 82.5 + 80 = 162.5 THR = 163 reserved. 10
Client should be able to talk haltingly Talk Test RPE: Rating of Perceived Exertion 6 20 Scale 7 Very, very light 8 9 Very light 10 11 Fairly light 12 13 Somewhat hard 14 15 Hard 16 17 Very Hard 18 19 Very, very hard Monitoring Intensity What Method Would You Use? Pregnant woman Aquatic class 70 year old on beta blockers Apparently healthy adult Asthmatic client A client released from cardiac rehab Athlete with a RHR of 46 Hypertensive 45 year old An older adult in a walking class reserved. 11
FLEXIBILITY TRAINING Understanding Muscle Relationships Hypertonic vs hypotonic Agonist vs antagonist Tight vs slack Weak vs strong Stretch Reflexes Stretch Reflex Muscle spindles sensitive to tension of a ballistic movement: Triggers involuntary contraction reserved. 12
Stretch Reflexes Golgi Tendon Response GTO sensitive to tension of a static movement: Triggers involuntary relaxation Flexibility Training Types of Stretches: Static Ballistic PNF Piriformis stretch Flexibility Methods Passive Static Stretch: The stretch is achieved through the use of force that is applied either directly (using your hand or arm) or indirectly (gravity.) Standing quad stretch reserved. 13
Flexibility Methods Active Static Stretch: Achieved by active contraction of the opposing muscle group. Active pectoralis major stretch Flexibility Methods Ballistic Bouncy, uses momentum Flexibility Methods PNF Cycle: Contract Relax Passive Stretch reserved. 14
During Fartlek interval training, intervals of work and rest are determined by: A. ACSM guidelines B. Physician recommendation C. Client s energy level D. Cardiovascular test results The age-predicted percent of maximal heart rate formula (220 minus age) tends to: A. Overestimate maximum heart rate by 10 to 12 bpm B. Over or underestimate maximum heart rate by 10 to 12 bpm C. Match maximum heart rate exactly D. Underestimate maximum heart rate by 10 to 12 bpm Your client chooses to swim as their cardio activity. You recommend that they spend at least 3 days a week exercising for a minimum of minutes per session. A. 15-20 B. 20-40 C. 30-60 D. 40-60 reserved. 15
Which of the following is MOST appropriate for a client who is training for a marathon? A. Include at least 3 days of sprint training per week B. Run 26 miles once a week until the race C. Focus on long, slow distance training D. Perform 1 long run a week and recover by biking 10 miles 5 days/wk While conducting a reevaluation on your client you discover that their resting heart rate has increased by 15 bpm, they are having trouble sleeping and their appetite has decreased. Your client is showing classic signs of: A. Hypertension B. Ischemia C. Overtraining D. Undertraining According to the Borg RPE scale, a rating of 13 would indicate: A. A heart rate of approximately 130 bpm B. An intensity that is difficult C. An intensity that is easy D. None of the above reserved. 16
Which of the following is the BEST surface for your client s stretching program? A. Carpet over a wood floor B. A wood floor C. A non absorbent mat D. A rubberized floor Your client has limited time following the strength and cardiovascular portions of their exercise session. Their flexibility routine: A. Can be eliminated B. Should include all major muscles C. Could address only those muscles identified as tight during their fitness assessment D. Should consist of PNF stretches for upper body muscles only The sudden protective muscular contraction in response to an extreme stretch is known as: A. Proprioceptive neuromuscular facilitation B. Autogenic inhibition C. The stretch reflex D. Reciprocal inhibition reserved. 17
A Which of the following is NOT a quad stretch? B C D A Which of the following is a passive, static stretch? B C D Which of these stretches is most appropriate for the gastrocnemius? A B C D reserved. 18
A Which of the following is the butterfly stretch? B C D : Which exercise should be spotted? A B C D Your client tells you that his friend, a fitness expert, told him that it is impossible to emphasize the lower abs. What would you say? A. Your friend is a ninny. B. That is merely a myth; you can work the lower abs. C. It is true that the rectus abdominus fibers contract as a unit, but the lower fibers are segmentally innervated and can be emphasized in a reverse curl motion. D. There are no such thing as lower abs. There are just abs.period. reserved. 19
: Which exercise will emphasize the soleus? A B C D Your 60-year-old client is beginning a resistance training program. All of the following programs are appropriate EXCEPT: A. 4 leg curls at 90% of the 1RM during the conditioning phase B. 20 leg extensions 2 days per week during the initial phase C. 15 squats at an intensity of 65% of the 1RM after 4 weeks of training D. 12 hip extensions at an intensity of 70% of the 1RM during the improvement phase : Which exercise will best emphasize the hamstrings? A B C D reserved. 20
Which of the following is correct regarding the performance of a seated bicep curl? A. Allow the shoulder to flex on the concentric phase B. The triceps are working during the eccentric phase C. The spine should remain neutral and the wrists are supinated D. The lordotic curve should increase on the concentric phase Your client is no longer reaching localized muscle fatigue after completing three sets of 12 reps on the leg press machine. Your next step would be: A. Increase the reps to 14 B. Add one more set C. Switch your client to squats D. Increase resistance by 5 10% : Which will BEST emphasize the pec major? A B C D reserved. 21
While conducting a re-evaluation on your client you discover that their resting heart rate has increased by 15 bpm, they are having trouble sleeping and their appetite has decreased. Your client is showing classic signs of: A. Hypertension B. Ischemia C. Overtraining D. Undertraining : Which exercise will emphasize the brachialis? A B C D Your client has rounded shoulders and an increased kyphotic curve in the upper back. Which of the following would you recommend? A. Strengthen the scapula retractors and stretch the pectoralis major B. Stretch the scapula retractors and strengthen the pectoralis major C. Stretch the trapezius and strengthen the pectoralis minor D. Strengthen the trapezius and strengthen the pectoralis major reserved. 22