ACE NOTES Series 3

Ace Notes Series 3

1. Endomorph: Heavy rounded build

2. What is PNF? Proprioceptive neuromuscular facilitation, promoting the response of neuromuscular mechanisms thru the stimulation of proprioceptors in an attempt to gain more stretch in a muscle, contract/relax method of stretching.

3. What is synovial Fluid? Transparent, viscous lubricating fluid found in joint cavities, bursa, and tendon sheaths.

4. What is hypokeineses? Lack of energy

5. What is flexibility? The range of motion within a joint along the various planes of motion.

6. Static flexibility- ROM about a joint with little emphasis on speed of movement

7. Dynamic flexibility- ROM about a joint when speed is involved during physical performance. Strength, power, neuromuscular coordination, and tissue resistance are all factors.

8. What is the myotatic stretch reflex? The stretch of muscle spindle causes reflex contraction

9. What is ballistic stretching? Stretching method that employs rapid, uncontrolled bouncing or bobbing motions.

10. What physiological benefits are derived from graduated, low-level aerobic activity prior to running?

a. gradually increases muscle temperature

b. improves coronary blood flow, in early stages of exercise

c. increases elasticity of connective tissue.

d. permits a gradual metabolic adaptation

e. prevents premature onset of blood lactic acid accumulation.

ACE NOTES Series 2

Ace Notes Series 2

1. Give an example of dynamic variable resistance equipment. Specially designed weight stack machines and air pressure equipment

2. What is polymeric training? Stretching muscles prior to contracting those recruits the myotatic, or stretch, reflex of muscle to enhance the power of contraction.

3. When designing a program for your client what are the three questions to ask during the need analysis?

a. What are your client’s goals?

b. What are the requirements of the activities or sports your client participates in?

c. How much time will your client commit?

4. Name the six types of resistance training?

a. isometric force development

b. concentric contraction

c. eccentric force development

d. dynamic variable resistance

e. isokinetic

f. isotonic

4. What does ACSM recommend to develop and maintain muscle mass? Resistance training at a high intensity at least 2 days per week minimum of one set, 8-12 reps, complete 8-10 exercises that challenge the major muscle groups.

5. What is a safe starting resistance for most clients? One that allows completion of at least 12-20 reps.

6. How long does it take to complete rebuilding of the ATP-CP energy system? About 3-5 Mins.

7. What is active recovery? Facilitates recuperation from a previous strength exercise without requiring total inactivity by working another body part while the present body part is resting. Chest exercise then a lower body exercise.

8. How would you recommend incorporating core training into a program? First, teach the concept of neutral posture and encourage the client to maintain awareness of neutral posture throughout the workout. Second at the end of the workout, have the client perform a few trunk exercises that emphasize pelvic stabilization and functional movement.

9. After running for 30 mins, what muscle groups should be stretched? Quads, hamstrings, calves, anterior tibialis, hip flexors, lower,upper back and neck.

10. Ectomorph: Light build and slight muscular development

ACE NOTES Series 1

Ace Notes Series 1

1. What is a prime mover? The muscle that contacts concentrically to accomplish the movement in any given joint action.

2. What type or muscle contractions are strongly linked to delayed onset muscle soreness?

Eccentric contractions

3. What is the ideal strength-training combination for general fitness with regard to resistance and reps? 8-12 reps at 70-80 percent of max. Resistance.

4. Name at least 4 common strength-training mistakes?

a. using too much resistance

b. performing reps at a high speed

c. using poor form

d. completing too few and too many reps

e. not warming up

f. not stretching after training

g. not training every major muscle group

5. What is the difference between dynamic (isotonic) constant resistance equipment and dynamic (isotonic) variable resistance equipment?

Dynamic (isotonic) Constant resistance equipment: Strength training that provides a constant resistance thru the movement range.

Dynamic (isotonic) variable resistance equipment: strength training equipment that automatically varies that resistance thru the movement range.

6. What is isokinetic equipment? Provides a fixed speed of movement and varies the resistive force, in accordance with the muscle force

7. What is an isometric contraction? Is one in which a muscle exerts force, but does not change in length.

8. What is progressive resistance? Gradually adding more resistance during strength-training exercises as one’s strength increases.

9. What are the physiological results of strength training? Increased muscle fiber size, muscle contractile strength, tendon tensile strength, bone strength, and ligament tensile strength.

10. Give an example of dynamic constant resistance equipment. Barbells

Life Updates 11/24/09

Life Updates 11.24.09

Thanksgiving is coming up in 2 days, and I have off for the rest of the week from NPTI. So right now I’m update as much as I can, and prepare for my birthday party and updating this blog as much as I can. Um let’s see I had a great talk with Barry, the head personal trainer at NPTI and we had a great conversation and he gave me great words of widow about the fitness industry and he gave me words of encouragement that will help me stay motivated into becoming the best personal trainer I can be. He also told me that he believes that I will be a great trainer and he will definitely become a future reference when I am looking to fill a personal trainer Opening. But yeah, Had a little get together with the family on Sunday and it was pre thanksgiving meal and I ate too much turkey. Oh yeah more dinners to come and the holidays, yay time to go on a bulk and add the muscle, and ahem fat, but hey its bulking season and your body adapts to the seasons so a seasonal change is needed to shock the body and give you better results. Well that’s a little update for now.

Circuit Protocol

Homemade Circuit for the Thanksgiving Recovery:

1. Perfect Pull-ups

2. Body Weight Squats 2 inches from the wall

3. Perfect Pull-ups

4. Single Leg Deadlifts

5. Chair Dips

6. Bulgarian Single Leg Squats

7. E-z Bar Dead lifts

8. Hip Extension

9. Planks

10. V’s

11. Side Planks

12. 1 Legged Shoulder Presses

13. Glute Raises

14. Olympic Raises

15. Cable Rows

16. ABC’s

17. Mountain Climbers

18. Vertical Jumps

19. Crunches

20. Walking Lunges