Monday, December 28, 2009

Life Updates 12.28.09

Damn I just wrote a long blog post but my computer froze in the middle of it and it was all gone. Worst thing in the blogging world. Well i was writing a life update about how I just got back from NYC for the last 3 days and well today I found out the news that I was hired by Ballys to become a personal trainer, I could not believe it because I was not expecting to work till I was complete with NPTI, so this is a nice surprise and this is 3 months ahead of schedule. Wow just wow. Let's see how this would work out, still in shock that I was hired. Well thursday is orientation and well see how it goes from there. But yeah ill wait till my computer is unfrozen and update to a greater extend. Till Later

Tuesday, December 22, 2009

Foam Roller Exercises

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Foam Roller Exercises

1. IT Band Mobilization- Lie on your left side with the foam roller placed just below your hip, keep left leg straight , place right foot on the floor in front of left knww, slowly roll down from below the hip to just above the knee. Do not roll across the knee joint, If you hit a tender point, stop rolling and rest on the point until the tenderness diminishes.

2. Glute Mobilization – Sit on roller with hands on the floor behind you, place right foot flat on floor with knee bent. Place left ankle across right knee. Slowly roll back and forth on left glute.

3. Guadricep Mobilization – Lie on your stomach on the far end of the foam roller placed just above your knee. Tighten abs to brace the spine. Slowly roll up the guads from above the knee to just below the pelvic bone. Reverse direction and slowly roll back towards knee.

4. Upper Back Roll – Lie on you back with knees bent and the roller placed under your shoulder blades, raise butt off floor and roll up the back to the top of the shoulders. Reverse direction and roll back to starting position.

5. Hamstring Mobilization – Sit with roller placed under the hamstrings with hands on the floor behind you and ankles crossed, slowly roll up the hamstring muscle to just below the sits bones.

6. Cross Leg Calf/Soleus – Sit with roller placed just above the right ankle with hands on the floor behind you and legs crossed. Slowly roll up the calf to just below the knee. Reverse direction and slowly roll back towards knee.

7. Wall Squat – Stand against the wall with roller placed in the small of your back, slowly roll up the back by squatting until the knees are bent to 90 degrees, be sure to keep your weight evenly distributed on your whole foot, not just the balls of your feet.

8. Bridge- Lie on the floor with knees bent and feet placed on top of roller, tighten abs and glutes to lift seat off of floor.

9. Back Arch – Lie on back with roller placed perpendicular to spine, place feet shoulder width apart with knees bent, tights abs and slowly crunch up.

10. Chest Stretch – Lie on your back with the roller supporting your head and upper back, place feet shoulder width apart with knees apart.

11. Quad stretch – Lie face down with the far end of the roller placed just above the knee, grab ankle and pull heel towards seat until you feel a streatch in your guads.

12. Calf Stretch – Place roller against wall, keeping heel on the ground, place the ball of the foot on roller , stand tall until you feel a streatch in your calf.

Kettlebell Workouts 2

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Basic Exercises to perform with a Kettlebell

1. Oblique Abdominal Crunch

2. Alternating Bicep Curl

3. Two-Arm Tricep Extension

4. Two – Arm Upright Row

5. Weighted Lunge

6. Renegade Row (Push Up with Alternating Row)

7. Two-Arm Row

8. Squats

9. Standing Fiqure 8

10. Cross Legged Floor Press

11. Turkish Get-Up

12. KettleBell Swings

ACE NOTES Series 14

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1. Based on biomeachhanical principles what adjustements can you make to progress an exercise and avoid overload?

Change the body position so that the client is working against gravity. Use different types of muscle contraction in the same muscle group, increase the length of the lever arm to increase resistance,, add addititional external resistance.

2. Lifting the medial border of your gfoot?

Inversion.

3. Name the longest muscle in the human body?

Sartious

4. What are the charactersistics of slow twitch and fast twitch fibers?

Slow- A type 1 dark muscle fiber, slow speed of contraction and high capacity for aerobic glycolysis (runner)

Fast – Type II white muscle fiber fast speed of contraction and high capacity for anaerobic glycollysys (50 yard Dash)

5. What is hemoglobin?

The protein molecule in red blood cells adapted to carry oxygen molecules.

6. What is a golgi tendon organ?

A sensory organ within a tendon that, when stimulated causes an inhibition of the entire group to protet against too much force or excessive load.

7. What is cardic output? What is stroke volume?

Cardiac Output – the amount of blood that flows from each ventricle in one minute. Same from left and right ventricles.

Stroke Volume – Amount of blood pumped from each ventricle each time the heart beats.

Cardiac Output = heart rate x stroke volume.

8.. What is vo2 max?

Volume of oxygen consumed , max aerobic capacity is the highest volume of oxygen a person can consume during exercise.

9. Define ischemia?

Decreased blood flow, which can lead to an insufficient oxygen supply to the heart muscle, during rest of exercise.

10. What is creatine phosphate na dhte creatine phosphate system?

CP – A high energy phosphate molecule that is stored in cells and can be used to resynthsize ATP .

CP System – system of chemical transfer of energy for resynthesis of ATP supplied rapuldy and without oxygen from the breakdown of creatine phosphate.
ATP-CP system.

ACE NOTES Series 13

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1. What muscles are used in a push-up?

Pect Major, ant delt, coraacobrachilais, subscapularis, and the abs muscles to stabilize the torso.

2. Name the agonist muscles in a leg extension?

Rectus femoris

3. What is an agonist muscle?

A muscle that is directly engaged in contraction and opposes the action of an antagonist muscle.

4. What are stabilizer muscles?

Muscles that stabilize one joint so a desired movement can be performed in another joint.

5. What are motive and resistive forces?

Motive forces causes an increase in speed or a change in direction

Resistive force resist the motion of another external force.

6. What anatomical and physiological factors influence a muscle’s ability to create force?

The number and size of muscle fibers, fiber type and arrangement, and neuronlogical training and recruitment.

7. Where is your center of gravity?

It is generally located at the level of the 2nd sacral vertebra, but it changes from person to person depending on their build.

8. What is kinesiology?

The study of the principles of mechanics and anatomony in realtion to human movement.

9. Where are the six external hip rotators located?

Beneath the glusteus max.

10. Name the 2nd knee flexors?

Gastorcemius, Sartorius, gracilis, and popliteus