(C) 2011 by Exercise ETC Inc. All rights reserved. 1
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
What We’ll Cover
• Chapters 7,8, 9 & 10 of the ACE Personal Trainer Manual (3rd ed)
• Chapter 10 & 11 of the ACE Personal Trainer Manual (4th ed)
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Module 6:Designing Strength Programs
Defining Conditioning Stages
Initial 4-6 weeks
Improvement
8-20 weeks
Maintenance
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?
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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: AntagonistThe muscle in opposition to the prime mover
• Exercise: Front Raise
• Agonist: Anterior Deltoid
• Antagonist: Latissimus Dorsi
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Muscular Roles: AssisterA muscle that helps the prime mover produce movement
Exercise: Front RaiseAgonist: Anterior DeltoidAntagonist: Latissimus DorsiAssisters: Upper (clavicular head) pectoralis major & long head bicep brachii
Muscular Roles: StabilizersA muscle (or muscles) that contracts isometrically,
preventing movement in a joint
Exercise: Front RaiseAgonist: Anterior DeltoidAntagonist: Latissimus Assisters: Upper pectoralis major & long head bicep brachiiStabilizers: The core muscles, including rectus abdominus, erector spinae & others
ACSM Strength Training GuidelinesMinimum Recommended
Frequency 2 days per week
3 - 4 days per week
Intensity 8 – 12 8 - 12
Time/duration 1 sets 1-3 sets
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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
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Program Variables
Selection:1 exercise per muscle group
Program Variables
Sequence:
Large muscles
before small
Program Variables
Speed:
1-2 sec. concentric;
3-4 sec. eccentric
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Program Variables
Range:
Full ROM
Program Variables
Progression: intensity increased
5 – 10% (or next weight increment)
Rest Between Sets: Based on Goals
• Strength: 2 to 5 mins
• Endurance: 20 – 30 secs
• Hypertrophy: 30 –120 secs
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Rest Between Sessions:Generally, 48 hours
(36 – 96 hour range)
Program Variables: SpottingAlways spot these 3 exercises: Squat, bench press, supine flye
Designing Cardio Programs
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ACSM Recommendations for Cardio Exercise
Minimum
(Health)
Recommended
(Fitness)
Frequency 3X per week
4 – 6 X per week
Intensity THR
zone
THR zone
Duration 10 – 20 minutes
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?
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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
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Talk Test
Client should be able to talk haltingly
RPE: Rating of Perceived Exertion
6 – 20 Scale7 Very, very light89 Very light1011 Fairly light1213 Somewhat hard1415 Hard1617 Very Hard1819 Very, very hard
Monitoring IntensityWhat 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
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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
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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
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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
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For DiscussionDuring 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
For Discussion
The age-predicted percent of maximalheart rate formula (220 minus age) tendsto:
A. Overestimate maximum heart rateby 10 to 12 bpm
B. Over or underestimate maximumheart rate by 10 to 12 bpm
C. Match maximum heart rate exactlyD. Underestimate maximum heart rate
by 10 to 12 bpm
For Discussion
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. 15-20B. 20-40C. 30-60D. 40-60
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For Discussion
Which of the following is MOSTappropriate for a client who is training for a marathon?A. Include at least 3 days of sprint training per weekB. Run 26 miles once a week until the raceC. Focus on long, slow distance trainingD. Perform 1 long run a week and recover by biking 10 miles 5 days/wk
For DiscussionWhile 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. Yourclient is showing classic signs of:A. HypertensionB. IschemiaC. OvertrainingD. Undertraining
For Discussion
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
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For Discussion
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
For Discussion
Your client has limited time following the strength and cardiovascular portions of their exercise session. Their flexibility routine:A. Can be eliminatedB. Should include all major musclesC. Could address only those muscles
identified as tight during theirfitness assessment
D. Should consist of PNF stretchesfor upper body muscles only
For Discussion
The sudden protective muscular contraction in response to an extremestretch is known as:
A. Proprioceptive neuromuscular facilitationB. Autogenic inhibitionC. The stretch reflexD. Reciprocal inhibition
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Which of the following is NOT a quad stretch?
A B
C D
Which of the following is a passive, static stretch?
A B
C D
Which of these stretches is most appropriate for the gastrocnemius?
A B
C D
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Which of the following is the “butterfly stretch?”
A B
C D
For Discussion:Which exercise should be spotted?
A B
C D
For Discussion
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.”
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For Discussion:Which exercise will emphasize the soleus?
A B
C D
For Discussion
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 phaseB. 20 leg extensions 2 days per week during the initial phaseC. 15 squats at an intensity of 65% of the 1RM after 4 weeks of trainingD. 12 hip extensions at an intensity of 70% of the 1RM during the improvement phase
For Discussion:Which exercise will best emphasize the
hamstrings?
A B
C D
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For Discussion
Which of the following is correct regarding the performance of a seated bicep curl?A. Allow the shoulder to flex on the concentric phaseB. The triceps are working during the eccentric phaseC. The spine should remain neutral and the wrists are supinatedD. The lordotic curve should increase on the concentric phase
For Discussion
Your client is no longer reaching localized muscle fatigue after completing three sets of 12 reps on the leg press machine. Yournext step would be:
A. Increase the reps to 14B. Add one more setC. Switch your client to squatsD. Increase resistance by 5 – 10%
For Discussion:Which will BEST emphasize the pec major?
A B
C D
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For Discussion
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
For Discussion:Which exercise will emphasize the brachialis?
A B
C D
For Discussion
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 majorB. Stretch the scapula retractors and strengthen the pectoralis majorC. Stretch the trapezius and strengthen the pectoralis minorD. Strengthen the trapezius and strengthen the pectoralis major
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