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* Once all answers were filled in this was about 20 pages. You will learn the info while filling in the topics.
Remember to take your practice exams and watch videos to help understand concepts. GOOD LUCK!! :)
• OPT Model (differences and goals in all phases) table 14.1 (pg 360)
• Self-Myofascial Release (foam rolling), Static, Active-Isolated, Dynamic Stretches (know differences)
and what stages of OPT use which stretches
BMI ranges:
Hypertension/CHD:
Blood Pressure:
Osteoporosis:
Arthritis
Cancer:
Pregnancy:
• proprioception:
• hypertrophy:
Synergist: Stabilizer:
Neutralizer:
Antagonist:
Glycolysis:
Oxidative System:
B-oxidation
• Functions of the right/left atrium and right/left ventricles (and Figure 3.3 on page 57)EXPLAIN
• arteries and veins: arteries: vessels that transport blood away from the heart
Veins: vessels that transport blood from the capillaries toward the heart.
Mechanoreceptors:
Muscle spindles:
GTO:
Isometric (think “holding the pose movement”)contracting the muscle w/o lengthening or shortening it
–least stressful
ISOKINETIC CONTRACTIONS:
ISOTONIC CONTRACTIONS:
Concentric: contraction of the muscle where the muscle shortens. -2nd most stressful
Eccentric: contracting the muscle while the muscle lengthens-most stressful
• motor behavior:
motor control:
motor learning:
motor development:
ASSESSMENTS
(PAR-Q, YMCA 3-Minute Step Test, Rockport Walk Test, davies test, shark skill test)
• Davis’s Law:
Bench:
Squat:
Pushing/pulling assessments: look for overarching low back, head protruding & shoulders elevating
Kinetic chain checkpoints (5) :
• Circuit Training:
3. The movement system: (muscles that attach the spine and pelvis to extremities)
1. eccentric (loading)
2. amortization (transition)
3. concentric (unloading)
• SAQ(speed, agility, quickness) Training for Youth, Weight Loss, and Seniors
• General Adaptation Syndrome and SAID Principle- stands for specific adaptation to imposed
demands(AKA: principle of specificity)
Muscular endurance/stabilization:
Hypertrophy:
Maximal strength:
Power:
Macrocycle:
Mesocycle:
Microcycle:
Youth:
Seniors:
Protein recommendations:
Sedentary:
Strength athlete:
Endurance athlete:
• lipids:
• Essential Amino Acids (Table 17.4 on page 468) Remember essential w/acronym PVT TIM HALL
There are 8 essential AAs which means they cannot be manufactured by the body (must be obtained by
diet.
Fiber:
CHO recommendations:
Basic supplementation
Creatine:
• SMART Goals
• active listening
· Step 2 – How much must be earned per week to achieve the annual goal?
· Step 3 – Earn the weakly goal, how many sessions need to be performed?
· Step 6 – How many potential clients need to be interacted with overall to gain clients within the
timeframe?
· Step 8 – How many potential clients need to be contacted each hour of the day?
· Step 9 – Ask each member spoken to for his or her contact information.
· Step 10 – Follow up.
APPENDIX D
· Tensor Fascia Latae: Concentrically accelerates hip flexion, abduction, and internal rotation
· Latissimus Dorsi: Concentrically accelerates shoulder extension, adduction, and interal rotation
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