Fast Track Study Guide

Fast Track Study Guide
PERSONAL
TRAINING
Fast Track Study Guide | PERSONAL TRAINING
Health Assessment - 22%

► Forms & Documentation
• Client waivers
• Medical release
• Proper documentation of pre-exercise health screening
• Assumption of risk form
• Proper documentation of individualized exercise plan
{ Track all workouts and appropriate additional info from sessions
• Client profile
{ Client profiles should contain all forms and documentation and should also
include the client’s goals, experience, career, and signature for medical
clearance.
{ When working with a client who has not been able to lose weight successfully
in the past, a trainer should review the workout and nutrition habits before
making any recommendations.
► Postural Assessment
• Assessing range of motion
{ The normal range of motion for external rotation of glenohumeral joint is 45
degrees
{ Normal range of motion for hip extension is 15 - 30 degrees
{ Normal range of motion in shoulder flexion is 160 - 180 degrees
{ Normal range of motion for shoulder abduction is 160 - 180 degrees
• The seated nature of today’s society causes imbalances and additional stress on
the body.
{ The intradiscal pressure when a client goes from standing to seated increases
by 30 - 40%
• Postural deviations characterized by weakness in the abdominals and hip extensors
are likely to experience lower back pain
• Clients with rounded or protracted shoulders, as seen in the assessment, should
stretch their pectorals
• A forward head can be alleviated by stretching the cervical extensors
• A “Carrying angle” is when the humerus and forearm do not form a straight line
• Inhibited muscles generally imply they are lengthened, weak, and with low neural
activation
• Q angle: line of pull of the patellar ligament and the mechanical axis of the hip
ISSA | 2
(formed by the superior iliac spine, the longitudinal axis of the femur)
{ Genu varum (bowleggedness): small Q-angle
{ Genu valgum (knocked-knee)- large Q-angle
{ Strengthening the stabilizers within the hip and ankle may prevent it from
worsening
{ Cannot be corrected with exercise
► Postures
• Ideal Posture
{ Feet, knees, and hips should be pointed straight ahead. Avoid knock knees,
gena valum, or knees caving inward Hips should be neutral and level. Spine
should have a normal natural curve (shaped like slight “S”). Head and neck
should be neutral and arms should hang naturally and evenly to the sides.
{ Kinetic chain checkpoints: foot and ankle, knees, hips, shoulders, neck
• Kyphosis-Lordosis Posture (Upper Cross and Lower Cross Syndrome)
{ Forward rounding of the upper spine
{ The feet may be slightly flexed and knees hyperextended. The hips are tilted
in an anterior tilt and the natural “S” in the spine is exaggerated.
{ The head and neck are forward, in front of the body.
• Flat-Back Posture
{ Flat lower back and buttocks
{ The feet may be slightly flexed and knees extended. The pelvis is tilted
backward (posterior tilt). The lower portion of the spine is flat (flexed) and the
head is slightly forward.
• Sway-Back Posture
{ Similar to the Flat-Back Posture
{ Spine curves in more which protrudes the buttocks
• Handedness
{ Deviation on either the right or left side of the body because of right or left-
handedness.
{ Right-handed: Lower right shoulder and higher right hip
{ Left-handed: Lower left shoulder and higher left hip
• Excessive pronation of the feet
{ Knock knee issues: can cause bunions, ACL problems, posterior tibialis
tendonitis, plantar fasciitis, achilles tendonitis, tarsal tunnel syndrome,
medial shin splints, patella femoral syndrome and lower back pain
{ Bow leg: more common in men than women
ISSA | 3
► Biometric Data
• Body Mass Index (BMI) is calculated by weight in kg divided by the height in
meters squared (kg/m2)
{ <18.5= Underweight
{ 18.5 - <25= Normal
{ 25 - <30= Overweight
{ >30= Obese
• Lean body mass is calculated by Weight - Body Fat %
• Body Fat Measurements
{ Fat storage
Men: tend to store body fat in their abdomen
Women: tend to store body fat in their hips, thighs and triceps
Where an individual stores fat is affected by their gender, body type,
age and activity levels
{ Hydrostatic weighing
Fairly accurate (accuracy of 2.5%)
Requires skilled technicians and special equipment
Based on the concept that fat has a lower density than water and will
therefore float
{ Skin fold calipers
Convenient and practical
Test on the right side
Not as accurate but a highly trained technician may be able to get
accuracy of 3.7%
Chest, axillary, triceps, subscapular, thigh, abdomen, suprailiac
{ Bioelectrical Impedance (BIA)
Fast
Accuracy of + or - 4%
{ Bod Pod
Standard for body composition testing
Expensive
Not portable
• Resting heart rate should be taken for 60 seconds and when a client is at complete
rest, in the morning
{ A normal resting heart rate is 60 - 100 beats per minute and varies from male
to female (well trained athlete’s can be lower)
{ Locations: stethoscope to the left of the sternum, radial artery (wrist), or
carotid palpation (neck)
ISSA | 4
• Blood pressure
{ Normal blood pressure reading is 120/80 mmHg
{ Prehypertensive blood pressure reading is 140/90 mmHg
{ Hypertensive blood pressure reading is > 140/90 mmHg
• Girth Measurements
{ Neck, shoulder, forearm, abdomen, waist, arm, hips, chest, thigh, and calf
► Fitness Testing
• Flexibility
{ Sit and Reach
Warm-Up
Remove shoes and sit on floor with straight legs
Place one hand on top of the other and stretch forward as far as
possible
3 attempts
Measure with yardstick or measuring tape
Keep best of the three attempts
• VO2 Max
{ 3-minute step test
Make sure the client is clear on instructions
No talking during test
No warm-up
Set metronome at 96 BPM, timer set for three minutes and step should
be 12 inches high
Step pattern: up, up, down, down
After three minutes of stepping is up, have the client sit down and
immediately take heart rate for one minute (radial artery).
Record and compare to norms based on gender and age for the 3
minute step test.
Make sure to tell the client prior to testing that they should inform you
if there is pain or discomfort during the test so that it can be stopped.
• Muscle Endurance
{ Push-up test
Men: normal push-up position, Women: push-up position on knees
Perform as many push-ups as possible with correct form
Count the number of completed push-ups
Test ends when the client is unable to complete any more push-ups
ISSA | 5
{ Sit-up test (measures the endurance of the rectus abdominis and external
obliques
Client begins on their back with bent knees and feet flat on the ground
Client will complete as many sit-ups as possible with correct form
(elbow touches the knees)
Count and record the number of sit-ups
Test ends when the client is unable to complete any more sit-ups
{ Crunch test
Safer alternative than the sit-up test
Client will begin on their back with bent knees and feet flat on the floor
Lower back should stay in contact with the floor at all times, hands by
the sides on the floor. Hands should move forward about 6 inches for
each crunch.
Set the metronome for 80 BPM and the time for 1 minute
The client will crunch, with good form, to the pace of the metronome
for one minute.
Count the repetitions and record
Compare score to norms for age and gender to determine their results
► Injury Prevention
• Proper forms completed and thorough understanding of clients goals, limitations,
and level of experience.
• Appropriate exercise modifications
• Understand risks of certain exercises
• Proper spotting, when appropriate
{ Grips: Overhand, underhand, alternating, hook
{ Use two spotters if weight surpasses the ability of one spotter
{ Communicate with client to make sure you both understand when and how you
will spot and also how they will notify you if they need help
{ Alternating grip is recommended for spotting a bench press
• Awareness of odd behaviors, smells or noises
• Stay within scope of practice
• Ensure client has appropriate attire and gear
• Record all variables during every training session
• Support proper breathing techniques: typically breath out with exertion
{ Valsalva maneuver (forced breathing with the airway/glottis closed) can be
dangerous
ISSA | 6
• Emergency Procedures
{ Injury during session should follow the PRICE protocol
Protect
Rest
Ice
Compression
Elevation
{ Heat exhaustion is a condition with symptoms where a client experiences
pale, clammy skin, rapid weak pulse, weakness, headache or nausea
{ If a client is suffering from an epileptic seizure, the trainer should remove all
nearby objects that may cause injury
{ A stress fracture (hairline crack in a bone) may require a 911 call.
{ Complete an incident report on the same day as the incident
► Special Populations
• Cancer
{ Clients might bruise easily
{ Clients may have trouble balancing, so weight machines are preferred over
free weights.
{ It is dangerous for clients to perform any kind of high impact aerobic activity
due to the risk of bone fractures.
• Osteoporosis
{ Weight bearing exercise is recommended.
{ High-impact activities are not recommended
{ Avoid exercises that heavily compress the spine
• Prenatal
{ Prone and supine positions should not be used in the 2nd and 3rd trimester
{ After the abdomen becomes distended, clients should be aware of the
potential for diastasis when doing crunches
{ Trainers should remember the hormone relaxin is produced and will soften the
ligaments of the body
• HIV/AIDS
{ Trainers and clients should practice regular handwashing
{ Clients are at greater risk for infection.
{ Clients may be very weak. Be cautious of overtraining.
ISSA | 7
• Diabetes
{ Clients should decrease their insulin dosage OR
{ Increase carbohydrate intake prior to exercise
{ Exercise in excessive heat may cause problems due to anhidrosis (inability to
sweat normally).
{ Higher intensity exercise creates a great risk for a hypoglycemic reaction
(indicated by excessive hunger, dizziness, or weakness).
Keep fast-acting sugar foods close by in case of hypoglycemic reaction
and monitor blood glucose levels closely for 24- 48 hours after the
workout.
• Older adults
{ Should temporarily discontinue exercise if a fever is experienced
{ Resistance training is crucial. Muscle mass and strength start to decrease as
age increases.
{ Focus on balance and stabilization exercises in all planes of motion.
• Hypertensive
{ Clients taking beta blockers can expect to have a decreased exercise heart
rate
{ Clients taking calcium channel blockers will experience a decrease in blood
pressure
{ Clients should not participate in any exercises where their head is below their
heart.
• Youth
{ Studies indicate youth can benefit from strength training
{ Use 10 - 15 repetitions
{ 1-3 sets per muscle group
• Other Conditions
{ Multiple Sclerosis
Pool workouts are ideal
Avoid overheating
Weakness, fatigue and muscle stiffness may make it mentally and
physically hard to exercise.
{ Asthma
Walking, swimming, and cycling are good options
A proper warm-up may help reduce severity of an attack
Mild to moderate activity divided into 5-minute segments is ideal
ISSA | 8
{ Fibromyalgia
Walking, cycling and swimming are good options
Characterized by muscle tenderness and pain. Be careful not to
overtrain
Keep workout and communicate fun and positive
{ Lupus
Use low weight bearing activities like cycling and aqua exercise
Moderate intensity exercise is best
Begin with less duration and more frequent bouts of exercise during
the day
{ Cardiovascular disease
Myocardial ischemia (coronary artery disease): narrowing of the
arteries (typically from plaque build up)
Must be in close contact with the patient’s primary cardiovascular
specialist
► Body types
• Somatotype: way of classifying body structure
• Individuals can have characteristics of more than one somatotype
{ Ectomorph- long and slender build with narrow shoulders and hips
{ Mesomorph- muscular build with broad shoulders
{ Endomorph- thicker, rounder build with larger upper arms and thighs
Kinesiology - 11%
► Anatomy
• Bones
{ Types of Bones
Long bones
– Parts: diaphysis (shaft), metaphysis (wide portions of the bone
where growth occurs), and epiphysis (end of the bone)
– Example: femur (longest, heaviest, and strongest bone in the
body)
Short bones
– Help with shock absorption
– Example: carpals
Flat bones
– Spongy bone between two layers of compact bone
– Example: scapula
ISSA | 9
Irregular bones
– Spongy bone with a thin layer of compact bone
– Example: vertebrae
Sesamoid bones
– Short bones embedded within a tendon
– Example: patella
{ Bone Formation
Wolf’s Law: Every change in the form and function of a bone or of their function alone is followed by
certain definitive changes in their internal architecture and equally definite secondary alteration in their
external conformation, in accordance with mathematical laws.
Exercise can help increase bone mass
Myositis ossificans: bone deposits are laid down in response to trauma
{ Skeletal Structure
Two major parts: axial (head, neck and trunk) and appendicular (upper and lower extremities) skeleton
Function: Leverage, support, red blood cell formation, and protects organs
Skull
– Frontal
– Parietal
– Temporal
– Occipital
– Mandible
– Maxillary
– Zygomatic
Shoulder
– Humerus
– Scapula
– Clavicle
Rib Cage
– 7 true ribs
– 5 false ribs
– Sternum
Spinal Column
– 7 cervical vertebrae
– 12 thoracic vertebrae
– 5 lumbar vertebrae
– Sacrum
– Coccyx
ISSA | 10
Pelvis
– Hip Bones (ilium, ischium, pubis)
– Sacrum
– Coccyx
Arm
– Humerus
– Ulna
– Radius
Wrist and Hands
– Carpals
– Metacarpals
– Phalanges
Leg
– Femur
– Tibia
– Fibula
Ankle and Feet
– Calcaneus
– Tarsals
– Phalanges
– Metatarsals
– Joints (where two bones meet)
{ Joint classification
Synovial Joints (diarthroses)- facilitate human movement (most common joints in the human body)
– Hinge joints (flexion and extension)
9 Example: elbow and knee
– Pivot joints (rotation)
9 Example: head of humerus and radius
– Saddle joints (all movements)
9 Example: trapezium and first metacarpal joint
– Ellipsoidal joints (circumduction)
9 Example: wrist joint (radius and carpals)
– Plane or Gliding joints
9 Example: intercarpal joints
– 6. Condyloid joints (primary movement in one plane of motion and small movement in another plane)
9 Example: knee and the temporomandibular joint
– 7. Ball and socket joint (motion in all planes)
9 Example: shoulder and hip
ISSA | 11
Non-Synovial Joints (synarthroses)

– Fibrous joints
9 Example: coronal suture in the skull
– Cartilaginous joints
9 Example: pubic symphisis
{ Other joint categories
Proximal joints
– Most proximal (closest to the center of the body) and the foundation for the extremities
9 Example: shoulder or hip
Middle Joints
– Hinge joints with motion primarily in the sagittal plane
9 Example: knee
Distal Joints
– Complex in structure with a variety of intricate motions available
9 Example: wrist
{ Parts of a synovial joint
A joint capsule
A joint cavity enclosed by the joint capsule.
A synovial membrane that lines the inner surface of the capsule.
Synovial fluid that forms a film over the joint surfaces.
Hyaline cartilage that covers the joint surfaces
– Hyaline cartilage
9 Made of water, collagen and a stiff gel
9 Receives its nutrition from a process called imbibition (the absorption of liquid by a solid
or gel)
{ Joint Position
Close packed: when two adjacent bones have maximum contact between the two surfaces and all
ligaments are taut.
– Joint is stable but vulnerable to injury
– Example: full extension of the knee
Loose packed: all other joint positions
– Not as vulnerable to injury because of its mobility
{ Joint actions
Flexion- decrease of the joint angle in the sagittal plane
Extension- increase of the joint angle in the sagittal plane
Hyperextension- position that extends beyond anatomical neutral
ISSA | 12
Lateral Flexion- flexion in the front place (head or trunk)
Protraction- abduction of the scapula
Retraction- adduction of the scapula
Adduction- limb moves toward the midline of the body
Abduction- limb moves away from the midline of the body
Pronation- turning the palm downward or foot adduction followed by
eversion
Supination- turning the palm upward or foot adduction followed by
inversion
Inversion- medial side of the sole is lifted inwards
Eversion- lateral side of the sole is lifted outwards
Circumduction- combination of four movements: flexion, adduction,
extension and abduction (forms and imaginary “O”)
Internal or Medial- anterior surface of the bone moves toward the
body’s midline
External or Lateral- anterior surface moves away from the body’s midline
{ Limitations to joint mobility (a joint’s range of motion)
Genetics
Age
Level of physical activity
Gender
Body temperature
Body type
ISSA | 13
► Muscles
MUSCLE ORIGIN INSERTION ACTION INNERVATION
Lateral condyle
and proximal
Medial
Muscles two-thirds of Dorsiflexion and
cuneiform
that Act on Tibialis anterior the shaft of the inversion of the Deep perineal
and first
the Foot tibia, and the foot
metatarsal
interosseous
membrane
Posterior
surface of the
Calcaneal
proximal third
tuberosity Plantarflexion of
Soleus of fibula, and Tibial
via Achilles the ankle
the middle
tendon
third of the
tibia
Calcaneal
Medial/lateral Flexion of the
tuberosity
Gastrocnemius condyles of knee, ankle Tibial
via Achilles
femur plantarflexion
tendon
Ischial
Head of fibula
Muscles tuberosity
and lateral Extension of hip,
that Act on Biceps femoris and lateral lip Sciatic
condyle of the knee flexion
the thigh of the linea
tibia
aspera
Ischial Medial tibial Extension of hip,

Semimembranosus Tibial
tuberosity condyle knee flexion
Medial of
Ischial Extension of hip,
Semitendinosus the tibial Tibial
tuberosity knee flexion
tuberosity
Tibial
Anterior inferior
tuberosity Flexion of hip,
Rectus femoris iliac spine, Femoral
via patellar knee extension
acetabular roof
tendon
Tibial
Medial lip of tuberosity Extension of the
Vastus medialis Femoral
linea aspera via patellar knee
tendon
ISSA | 14
Greater Tibial
trochanter and tuberosity Extension of the
Vastus lateralis Femoral
lateral lip of via patellar knee
linea aspera tendon
Tibial
tuberosity Extension of the
Vastus intermedialis Anterior femur Femoral
via patellar knee
tendon
Transverse
processes
and bodies Flexion of the
Psoas major Lesser Femoral and first
of the last thigh and flexion
(iliopsoas) trochanter lumbar
thoracic and of the trunk
all the lumbar
vertebrae
Flexion of the hip

Iliac crest and Lesser Femoral and first
Iliacus (iliopsoas) and flexion of the
fossa trochanter lumbar
trunk
Hip flexion,
Anterior abduction, lateral
Proximal
Sartorius superior iliac rotation, and Femoral
medial tibia
spine flexion of the
knee
Posterior
gluteal line of
the ilium, and Gluteal Extends and
Gluteus maximus the posterior tuberosity and laterally rotates Inferior gluteal
surface of the iliotibial band the thigh
sacrum and
the coccyx
Outer surface
of the ilium, Lateral
Abduction of the
between the surface of
Gluteus medius thigh and medial Superior gluteal
posterior and the greater
rotation of thigh
the anterior trochanter
gluteal lines
ISSA | 15
Outer surface
of the lilium
Abduction of
between the Greater
Gluteus minimus the hip, medial Superior gluteal
anterior and trochanter
rotation
the inferior
gluteal lines
Lateral rotation
of the hip;
Anterior
Piriformis (deep Greater assists in
surface of second sacral
rotators) trochanter extending and
sacrum
abducting the
thing
Costal
Muscles
cartilages Flexion of the
of the
Rectus abdominis Pubic crest of ribs 5–7, trunk, abdominal Intercostales
abdominal
xiphoid compression
wall
process
Compresses the
abdominopelvic
External Anterior half Intercostal,
External abdominal cavity; assists
surface of the of Iliac crest, Iliohypogastric,
oblique in flexing and
lower 8 ribs linea alba and ilioinguinal
rotating the
vertebral column
Compresses the
Inguinal
Linea alba, abdominopelvic
ligament, iliac Intercostal,
Internal abdominal pubic crest of cavity; assists
crest and Iliohypogastric,
oblique the lower four in flexing and
lumbodorsal and ilioinguinal
ribs rotating the
fascia
vertebral column
Inguinal
ligament, iliac
crest, the
Linea alba Intercostal,
Transversus lumbodorsal Compression of
and the pubic Iliohypogastric,
abdominis fascia and the abdomen
crest and ilioinguinal
the costal
cartilages of
the last 6 ribs
ISSA | 16
Spinous
Sacrum, lower
processes of Extends the
Muscles of lumbar to
the lumbar, vertebral column; Branches of the
Vertebral Multifidus Posterior lower cervical
thoracic rotates it toward spinal nerves
Column transverse
and cervical the opposite side
processes
vertebrae
Spinous
Spinous
process of the
process of
Spinalis thoracis upper lumbar,
the upper Extends the Branches of the
cervicis (erector lower thoracic
thoracic and vertebral column. spinal nerves
spinae) and seventh
the cervical
cervical
vertebrae
vertebrae
Transverse
processes of
the vertebra Extends the
Upper lumbar
Longissimus above the vertebral column
and lower
thoracis cervicis vertebra and head; Branches of the
thoracic
capitis(erector origina and rotates the head spinal nerves
spinous
spinae) the mastoid toward the same
processes
process of side
the temporal
bone
Both muscles
acting together
Muscles of Mastoid flex the cervical Accessory (cranial
the Anterior Manubrium, process of vertebral column; nerve XI) and
Sternocleidomastoid
Triangle of medial clavicle the temporal acting singly, upper cervical
the Neck bone each rotates spinal nerves
the head to the
opposite side
Abducts arm;
anterior fibers
Lateral clavicle,
flex and medially
Muscles the acromion Deltoid
rotate the arm;
that Act on Deltoid process, and tuberosity of Axillary
posterior fibers
the Arm the spine of humerus
extend and
the scapula
laterally rotate
the arm
ISSA | 17
Supraspinatus Greater Abducts the arm;

Supraspinatus fossa of the tubercle of slight lateral Suprascapular
scapula the humerus rotation
Medial clavicle,
the sternum,
the costal
cartilages of Greater Flexes, adducts
Medial and lateral
Pectoralis major the upper side tubercle of and medially
pectoral
ribs and the the humerus rotates the arm
aponeurosis
of the external
oblique
Dorsal surface
Lesser Adducts, extends
of the inferior
Teres Major tubercle of and medially Subscapular
angle of the
the humerus rotates the arm
scapula
Greater
tubercle of Rotates the arm
Axillary border the humerus laterally; weakly
Teres Minor Axillary
of the scapula (posterior adducts and
to the extends the arm
infraspinatus)
Occipital
Elevation of
bone, the
the scapula
ligamentum Lateral third
(upper portion),
nuchae and of the clavicle,
Muscles depression of
the spinous acromion Accessory (cranial
that Act of Trapezius the scapula
processes of process and nerve XI)
the Scapula (lower portion),
the seventh spine of the
rotates, adducts
cervical and scapula
and stabilizes
all the thoracic
the scapula
vertebrae
Anterior Coracoid Depression of Medial pectoral

Pectoralis minor surface of ribs process of the scapula, and (eighth cervical
3–5 scapula pulls it anteriorly and first thoracic)
ISSA | 18
Spinous
processes of
the lower six
thoracic and
Medial
the lumbar Extension of
margin of the
vertebrae, the shoulder,
Latissimus dorsi intertubercular Thoracodorsal
the sacrum, adduction,
groove of the
the posterior medial rotation
humerus
iliac crest-
all via the
lumbodorsal
fascia
Muscles Infraglenoid Extend the

Triceps brachii (long Olecranon
that Act on tubercle of the forearm and Radial
head) process
the Forearm scapula extends the arm
Distal posterior
Triceps brachii Olecranon Extension of the
surface of Radial
(medial head) process elbow
humerus
Proximal
Triceps brachii posterior Olecranon Extension of the
Radial
(lateral head) surface of process elbow
humerus
Flexion of
Supraglenoid
Biceps brachii (long Radial the elbow
tubercle of the Musculocutaneous
head) tuberosity and forearm
scapula
supination
Flexion of
Coracoid
Biceps brachii (short Radial the elbow
process of the Musculocutaneous
head) tuberosity and forearm
scapula
supination
ISSA | 19
► Functional Anatomy
INTEGRATED FUNCTION
MUSCLE ISOLATED FUNCTION
EXAMPLES
Muscle Isolated Function Integrated Function Examples
Agonist: Bench press

Shoulder horizontal adduction
Pectoralis Major Antagonist: Row
and internal rotation
Synergist: Front raise
Agonist: Ab curl
Spinal flexion, lateral flexion
Rectus Abdominis Antagonist: Back extensions
and rotation
Synergist: Side bends
Hip flexion, abduction, and Agonist: Leg extensions

external rotation
Sartorius Antagonist: Hamstring curls
Knee flexion and internal
rotation Synergist: Leg raises
Agonist: Lat Pulldown

Shoulder adduction, internal
Latissimus Dorsi Antagonist: Overhead Press
rotation and extension
Synergist: Back extension
Agonist: Squat
Hip extension and external
Gluteus Maximus Antagonist: Leg raises
rotation
Synergist: Leg press
Hip extension Agonist: Hamstring Curls

Biceps Femoris (Long Head) Antagonist: Leg extensions
Knee flexion Synergist: Squat
Agonist: Calf raises

Gastrocnemius Plantar flexion
Antagonist: Ankle Flexes
Elbow flexion and supination Agonist: Bicep Curl

Biceps Brachii Antagonist:Tricep Pull-Down
Shoulder flexion Synergist: Row
Elbow extension Agonist: Tricep Pull-Down

Triceps Antagonist: Bicep Curl
Shoulder extension Synergist: Bench Press
ISSA | 20
• Rotator cuff muscles
{ Supraspinatus
{ Infraspinatus
{ Teres Minor
{ Subscapularis
• Quadriceps Group
{ Rectus femoris
{ Vastus intermedius
{ Vastus medialis obliques
{ Vastus lateralis
• Hamstrings
{ Biceps femoris–long head
{ Semitendinosus.
{ Semimembranosus.
{ Biceps femoris–short head
• Triceps Surae
{ Gastrocnemius
{ Soleus
• Inner Unit Muscles
{ Multifidus
{ Transverse abdominis
{ Levator Ani (pelvic floor)
• Outer Unit Muscles
{ Posterior oblique
Lats, gluteus maximus, and the intervening thoracolumbar fascia
{ Anterior oblique
Oblique abdominals
The contralateral adductor muscles of the thigh
The intervening abdominal fascia
{ Deep longitudinal
Helps stabilize the pelvis in gait
Erector spinae
The deep lamina of the thoracolumbar fascia
The sacrotuberous ligament
Biceps femoris
ISSA | 21
{ Lateral
Supports the function and stabilization of the pelvic girdle while standing or walking
Glutes
Adductors
Contralateral quadratus lumborum
{ Scapular muscles
Trapezius
Rhomboid Minor
Rhomboid Major
Levator Scapulae
Serratus Anterior
Pectoralis Minor
► Anatomical Position
{ Facing forward
{ Palms at side facing forward
{ Toes pointing forward
► Anatomical Planes of Motion (3 planes that help describe motion)

• Sagittal- splitting the body into front and right halves
• Frontal- splitting the body into front and back halves
• Horizontal- splitting the body into top and bottom halves
► Anatomical Terms
• Anterior or Ventral: Refers to the front of the body
• Posterior or Dorsal: Refers to the back of the body
• Superior: The position above
• Inferior: The position below
• Medial: Toward the midline of the body
• Lateral: Away from the midline of the body
• Proximal: Nearest the trunk
• Distal: Away from the center of the body
• Superficial: Near the surface
• Deep: Under the surface
• Cephalic: Pertaining to the head
ISSA | 22
Exercise Physiology - 12%
► Energy
• ATP~~~ADP + Pi = ENERGY
{ Adenosine Triphosphate~~~adenosine diphosphate + inorganic phosphate =
ENERGY
• ATP (Adenosine Triphosphate)= body’s energy source
• Energy is produced in the cells
► Energy Systems
• ATP/Creatine Phosphate System (the phosphagen system)
{ Anaerobic (does not require oxygen)
{ Body’s immediate energy system
{ Lasts 1-10 seconds
{ Creatine Phosphate (CP) combines with ADP to replenish ATP
• Glycolysis (anaerobic, glycolytic system)
{ Occurs when the demand for oxygen is greater than the supply
{ Anaerobic (does not require oxygen)
{ Breaks down carbohydrates into pyruvate or lactate
{ Last from 10 seconds to three minutes
{ Lactic acidosis = accumulation of H+ that causes quick fatigue or “burn,”
Lactic acid is the buildup of anaerobic ATP production waste
• Aerobic Oxidation
{ Aerobic (requires oxygen)
{ Breaks down glucose and fatty acids via the Kreb’s Cycle and Electron
Transport System
The first step in carbohydrate breakdown is pyruvate oxidation
Kreb’s Cycle- metabolic process in which hydrogens are removed from
four molecules in a circular fashion
Electron transport system- the energy released from this process is
used to phosphorylate ADP to ATP
{ Lasts 3+ minutes
► Muscle Physiology
• Structure of a Skeletal Muscle
{ Origin- where the muscle attaches closest to the midline of the body
(immovable)
{ Insertion- where the muscle attaches furthest from the midline of the body
(movable portion that moves closer to origin with muscle contraction)
ISSA | 23
{ Periosteum- connective tissue that connects the muscle and muscle tendon to the bone
{ Endomysium- connective sheath surrounding the muscle
{ Sarcolemma- muscle fiber cell membrane
{ Fasciculi- bundles of muscle fibers (up to 150)
{ Perimysium- connective sheath around the fasciculi
{ Epimysium- connective sheath around the entire muscle belly
{ Myofibrillae- contains the contractile properties of the muscle cell
{ Myofibril- the smallest unit of a muscle cell
{ Myofilaments- Thick filament that contains myosin and actin (proteins)
Myosin- Proteins that look like miniature two-headed golf clubs. Myosin combines with actin resulting
in muscle contraction (Sliding Filament Theory).
Actin- Protein that has filaments that myosin attach to myosin resulting in muscle contraction (Sliding
Filament Theory)
► Types of Muscles
• Skeletal Muscle
{ Operate movement of the human skeleton
{ Striated muscles (elastic, extensible, and contractile)
{ Attached by tendons
Tendons connect muscle to bone and are resistant to tensile force
{ Two types of skeletal fibers
Slow-twitch fibers (also called Type I)
– Oxidative fibers
– Fatigue resistant
– Red in color
Fast-twitch fibers (also called Type II)
– Don’t use oxygen to make energy
– White or pink in color
– Are divided into Type IIa and Type IIx
9 Type IIa- moderate glycolytic and high oxidative capacities
9 Type IIx- high glycolytic and low oxidative capacities
• Cardiac Muscle
{ Epicardium (outer layer), myocardium (middle layer) and endocardium (inner layer)
{ Human Heart
• Visceral Muscle
{ Involuntary and unconsciously controlled
{ Smooth Muscle
{ Inside organs
ISSA | 24
► Muscle Fiber Arrangement
• Fusiform: run parallel to the pull of the muscle
{ high potential for high amounts of shortening and high velocity movements
of the body.
• Penniform: fibers that run diagonally with respect to a tendon running through the
muscle
{ high-force, power-producing muscles
{ Example: pectoralis major
Segments of pectoralis major: clavicular, sternal and costal fibers
• Bipennate: fibers arranged obliquely and inserting on both sides into a central
tendon
► Classification of Muscles
• Sherrington’s law of reciprocal inhibition: for every neural activation of a muscle,
there is a corresponding inhibition of the opposing muscle
• Agonist (prime mover): muscle responsible for the desired motion
• Antagonist: the muscle that opposes the agonist
• Synergist: muscle that assists the agonist in the movement
• Stabilizers: muscles that stabilize the joint to support movement but don’t move
(maintain a joint in a static position)
► Other Muscle Types

• Spurt Muscles: muscles that have their distal tendon close to the joint axis
• Shunt Muscles: muscles that have their distal tendon far from the joint axis
• Tonic Muscles: easily facilitated and will want to contribute to the movement
with low levels of innervation, have a tendency to become overactive with a high
proportion of slow twitch muscle fibers
• Phasic Muscles: muscles that have a tendency to become inhibited. They are fast
twitch, parallel in arrangement, and tend to cross more than one joint
• Two-jointed muscles: muscles that cross two joints
{ Active insufficiency: when a double-jointed muscle is recruited to work at both
joints, causing an over-shortening of the muscle as seen in a prone leg curl
{ Passive insufficiency: inactive muscle at a joint is of insufficient length to
permit full range of motion
► Muscles Actions (3 types)

• Eccentric: the muscle lengthens or commonly when a weight is being lowered
{ Delayed Onset Muscle Soreness (DOMS): micro-trauma to the muscle tissue
typically occurs from the eccentric contraction
ISSA | 25
• Isometric: when there is tension but no movement

• Concentric: the muscle shortens or commonly when a weight is being lifted
• In order of strength (growing strongest to weakest) these contractions are listed
{ Eccentric
{ Isometric
{ Concentric
► Key Terms for Understanding Muscle Contraction

• All or None Principle: the muscle will contract all together or not at all
• Law of Facilitation: when an impulse passes once through a given set of neurons,
it will tend to do so again (practice makes perfect)
• Size Principle of Recruitment: muscle fibers follow an order of efficiency, from
smallest to largest
• Graduation of Response: process by which the central nervous system determines
the number and types of motor units recruited as well as the number of times they
fire
• Motor unit: single-motor neuron and all of the corresponding muscle fibers it
innervates
• Motor unit pool: group of motor units that work together to contract a muscle
• Alpha motor neurons: motor neurons in the brainstem and spinal cord that innervate
extrafusal muscle fibers and initiate muscle contraction
{ Extrafusal muscle fibers: contraction generates mechanical work and allows
for movement.
• Gamma motor neurons: innervate intrafusal muscle fibers and play a role in sensing
body position
{ Intrafusal muscle fibers: involved in proprioception
Type Ia fibers: fire when the muscle is stretched and stop when the
muscle stops stretching
Type II fibers: (non-adapting) keep responding even when the muscle
has stopped changing its length
• Afferent neurons- sensory neurons
• Efferent nerves- motor neurons
► Cardiovascular System
• Role of the Cardiovascular System
{ Provides oxygen and nutrients to the body and help remove carbon dioxide
and waste
{ Includes the heart, blood vessels and blood
ISSA | 26
• Blood Pressure (BP)
{ Amount of pressure in the arteries during the two phases of the cardiac cycle
Systolic- pressure of the arteries during ventricular contraction
Diastolic- pressure of the arteries during ventricular filling
Normal BP is 120/80 (systolic/diastolic)
• Cardiovascular Equations
{ Cardiac output = Heart rate × Stroke volume
Amount of blood the heart pumps in one minute
Endurance athletes have a high stroke volume and low heart rate
{ VO2max = milliliters of oxygen per kilogram of bodyweight per minute
maximum capacity of an individual’s body to transport and utilize
oxygen
{ Maximum Heart Rate (MAX HR) = 220 - AGE
Maximum beats per minute a heart can pump
{ Target Heart Rate (THR) = MAX HR x %
specific percentage of the max heart rate that you want the heart rate
to stay during training
Can also use these equations:
– (220-AGE) x %
– (220 - AGE) - RHR (Resting heart rate) × % + RHR (Karvonen
Method)
– (220 - Age) × % × 1.15
{ Rate of Perceived Exertion (RPE) = Scale from 1-10
Clients perception of their exercise intensity
• Heart Rate Zones (Target Heart Rate)
{ Zone 1
40-65% of MHR
“Recovery zone” or “fat burning” zone
{ Zone 2
65-85% of MHR
“Aerobic endurance” zone
{ Zone 3
Above 85% of MHR
“Peak Zone”
{ Anaerobic Threshold = typically 50-85% of MHR
Intensity level where the cardiovascular system is unable to supply
enough oxygen to exercising muscles
ISSA | 27
• Heart Anatomy
{ Myocardium: the heart muscle
{ Atria: the top chambers of the heart
{ Ventricles: bottom chambers of the heart
{ Aorta: main artery that supplies blood to the myocardium
{ Superior vena cava: carries blood from the head, arms, and upper body back
to the heart
{ Inferior vena cava: carries blood from the lower body back to the heart
{ Pulmonary artery: carries blood from the heart to the lungs
{ Pulmonary vein: carries blood from the lungs back to the heart
• Benefits of Cardiovascular Training
{ Systemic
Increased stroke volume
Increased oxygen utilization
Decreased blood pressure
Decreased heart rate
{ Peripheral
Increased capacity to oxidize fat
Increased number of mitochondria
Increased glycogen
Increased release of fatty acids
► Training Principles
• Overload principle: Must overload the musculoskeletal system with unaccustomed
stimulation for change to occur (increase weight, speed or volume of training).
• Specificity: An individual must focus on and train the skill he/she would like to
improve
{ S.A.I.D. Principle:
Specific
Adaptation to
Imposed
Demands
• Individual Differences: Every body is unique. There is not one specific way to train
every person.
• Reversibility (Detraining): Decrease in strength or anaerobic capacity after two
weeks without exercise
ISSA | 28
• Periodization: Dividing the training into phases to prep the body and prevent
overtraining
{ Overtraining symptoms:
Frequent muscle cramps
Elevated resting heart rate
Decreased interest in training
Elevated resting body temperature
Difficulty sleeping
► Physiological Changes from Exercise

• Decrease body fat
• Increase lean muscle mass
• Increase bone density
• Improved immune system
► Endocrine System
• Hormones
{ Chemical messengers that are stored, created and released by the endocrine
glands
{ Anabolic hormones involved in muscle tissue growth and repair: testosterone,
growth hormone and insulin-like growth factors (IGF)
{ Regulate almost all our bodily functions
Testosterone
– Secreted by ovaries (females), testes (males), and adrenal
glands
– Men have much more than women
– An increase in testosterone may occur to maintain protein
synthesis to keep up with protein break-down post-workout
Growth Hormone
– Secreted from pituitary glands
– Decreases as we age
– Increases fat break down and protein synthesis
– May increase collagen synthesis
Insulin Like Growth Factors (IGF)
– Released from the liver
– Supports growth hormone functions
Insulin
– Released by the pancreas
– Allows glucose to enter the cells
ISSA | 29
Cortisol
– Secreted by the adrenal glands
– Inhibits glucose utilization
– Excessive amounts can cause Ketosis (body produces ketone
bodies to use as energy)
Catecholamines
– Released in response to stress
– Released by adrenal glands
– “Fight-or-flight” hormones (ex. Norepinephrine and epinephrine)
Nutrition - 11%
► Macro & Micronutrients
• Macronutrients
{ Carbohydrates
Body’s main source of fuel
Breaks down into glucose and stored in the body as glycogen
– Stored primarily in the muscles and livers
9 storage capacity in the liver and muscles range from 200
to 500 grams (about 800 to 2000 calories) of glycogen
Can be simple or complex
4 calories per gram
Recommendation: 45-65% of total caloric intake
– Recommended Dietary Allowance: 130g/day
Enzymes that support break down of carbohydrate: amylase, maltase,
lactase and sucrase
Glycemic Index
– Determines how quickly a carbohydrate is broken down into
glucose
– 1-100 (slow to fast)
The body can create glucose from non-carbohydrate sources, if it needs
to (Gluconeogenesis)
Fiber
– Helps lower cholesterol levels
– Helps move things through the intestinal tract
– Recommendation: 25-30 grams of fiber per day
ISSA | 30
Carbohydrate classification
– Monosaccharide: single sugar
9 Glucose (dextrose)
9 Fructose (levulose)
9 Galactose
9 Xylose
9 Ribose
– Disaccharide: double sugar
9 Cane sugar (glucose-fructose)
9 Lactate (galactose-glucose)
– Polysaccharide: many sugars
9 Starch
9 Glycogen
9 Cellulose
• Fats
{ Most concentrated source of energy in the diet
{ 9 calories per gram
{ Recommendation: 20-35% of total daily caloric intake
{ Fatty Acids
Saturated
– Can be created by the body (non-essential)
– Increase low-density lipoproteins (LDLs)
– Lard is an example
Monounsaturated
– Can be created by the body (non-essential)
– Reduces bad cholesterol
Polyunsaturated
– Must be consumed through the diet (essential)
– Linoleic and linolenic acid
– Transport and breakdown cholesterol and support production
and balance of hormones
Trans-fatty acids
– Hydrogenation: unsaturated oils are converted to a more solid
form of fat
– Dangerous to our bodies
ISSA | 31
{ Cholesterol
Necessary for good health
Lipoproteins: transport lipids between our intestines, liver and body
cells.
– Chylomicrons (the largest, containing the largest proportion of
lipids and the least protein)
– Very-low-density lipoproteins (VLDLs)
– Intermediate-density lipoproteins (IDLs)
– Low-density lipoproteins (LDLs)
9 Known as “bad” cholesterol
– High-density lipoproteins (HDLs) (the smallest, containing the
most proteins)
9 Known as “good” cholesterol
9 HDL + LDL ÷ HDL = Total Cholesterol Ratio (should be
less than 5.0)
• Proteins
{ 4 calories per gram
{ Recommendation: 10-35% of total daily caloric intake
{ Supports growth and development of all body tissues
{ Body can use as a source of energy, if needed
{ Complete proteins contain all essential amino acids (eggs are an example)
{ Amino acids: the building blocks of protein (20 amino acids)
Incomplete Proteins: foods that lack or are extremely low in any one of
the essential amino acids
Essential Amino Acids: can not be created by the body. Must be
consumed through diet
– phenylalanine, valine, threonine, methionine, tryptophan,
histidine, isoleucine, lysine and leucine
Non-Essential Amino Acids: Can be created by the body
– alanine, aspartate, asparagine, cysteine, glutamate, glutamine,
glycine, proline, serine and tyrosine
• Micronutrients (nutrients needed in small amounts)
{ Vitamins
Zero calories per gram
13 vitamins are required in the diet
To qualify as a vitamin, a substance must not only be an organic
compound from a plant or animal; it must be essential to human health.
– Must be obtained from the diet
ISSA | 32
Vitamins function with enzymes
– Enzymes are responsible for all oxidation processes in the
body (metabolism)
Fat-soluble vitamins (require fat for proper absorption)
– Vitamin A (beta- carotene)
9 Powerful antioxidant
9 Can be toxic in high doses (in retinol form)
– Vitamin E
9 Supports cellular respiration
9 Supports healthy reproductive organs
9 Is an antioxidant (minimizes free radical damage)
9 Can raise blood pressure
– Other Fat-Soluble Vitamins: Vitamin D and Vitamin K
Water-soluble vitamins (not stored in tissues to great extent)
– Vitamin C
9 Maintain collagen
9 Can reduce histamines
9 Insufficient Vitamin C can cause scurvy
9 Ascorbyl palmitate: the fat-soluble form of Vitamin C
– Vitamin B Complex (B1, B2, B3, B5, B6, B12)
9 Supports conversion of energy in the body
9 Supports healthy nervous system
9 Should consume all B vitamins together
9 B vitamins have been stripped from foods as we have
industrialized (mainly wheat)
– Other Water Soluble Vitamins: Biotin and Folic Acid
Key Antioxidants
– Beta-carotene, vitamins E and C
{ Minerals
Inorganic (non-living) nutrients found in the body and in food of organic
and inorganic combination
Are a catalysts for many biological reactions
26 minerals essential for humans
Zero calories per gram
ISSA | 33
Major minerals:
– Calcium
9 Most abundant mineral in the body
9 Mostly in the bones and teeth
9 Important for cardiovascular health
9 Can reduce chances of colon cancer
9 Absorption is very inefficient (usually 20-30% of ingested
calcium is absorbed)
9 Insufficient calcium can contribute to Osteoporosis
– Sodium
9 Helps manage blood pressure
9 Supports muscle and nerve function
9 Too much sodium can cause high blood pressure
– Magnesium
9 Supports metabolism
9 Supports good heart health
– Potassium
9 Supports muscle contraction and energy production
9 Supports healthy kidney function
9 Insufficient amounts can cause fatigue, acne, constipation
and insomnia
9 Excessive potassium can be lethal
– Other major minerals: chloride, sulfur, and phosphorus
Trace Minerals
– Iron
9 Supports oxygen and electron transport
9 Plays a role in red blood cell production
9 Insufficient iron can cause pale skin, dark circles under
eyes and fatigue.
– Copper
9 Supports nerve health
9 Support formation of pigment melanin
– Zinc
9 Essential for the activity of over 200 enzymes
9 Insufficient amounts can lead to night blindness, fatigue,
sterility, and hair loss.
9 Excessive amounts can be toxic
ISSA | 34
– Manganese
9 Supports metabolism
9 Supports healthy nervous system
– Selenium
9 Supports proper thyroid function
9 Helps protect against cell damage
– Chromium
9 Helps remove sugar from the blood
9 Insufficient amounts can lead to hyperglycemia, infertility,
and elevated blood cholesterol
9 Excessive amounts can be harmful
– Molybdenum
9 Prevents toxin buildup
– Iodine
9 Supports healthy thyroid function
– Vanadium
9 Prevents build up of cholesterol in blood vessels
– Boron
9 Prevents calcium loss from bones
– Other trace minerals: Fluoride, Nickel, Tin and Silicon
► Client Dietary Assessment

• Focus should be on fat loss and maintaining lean body mass (muscle weighs more
than fat but takes up less space in the body).
• Basal metabolic rate: the amount of energy expended to support the ongoing
metabolic work of the body’s cells
{ 60-70% of the body’s daily energy needs
{ Can be influenced by age, height, gender, environmental temperature, exercise
and diet
• Step 1: Diet History (minimum of 3 days)
{ All food and beverages should be included
{ The amount of food and that is consumed (ounces, slices, etc.)
{ When the food is consumed
• Step 2: Weigh the client in lbs
• Step 3: Measure body fat percentage
{ Underwater weighing = most accurate
{ Calipers = most accessible
ISSA | 35
• Step 4: Calculate how much the stored body fat weighs

{ Current weight ___ lbs × ___% body fat = ___ lbs of fat
• Step 5: Calculate Lean Body Mass (LBM)
{ Current weight ____ lbs - fat lbs _____ = _____ lbs of LBM
• Step 6: Determine the body fat percentage loss goal (optional)
{ 2 pounds of body fat per week is typical max loss
{ Current body fat _________% × effort multiplier = body fat __________% goal
Average effort (0.85 multiplier) = 4 days/week of 1 hour at 50% of
maximum heart rate
Above avg. effort (0.80 multiplier) = 5 days/week of 1 hour at 60% of
maximum heart rate
Intense effort (0.75 multiplier) = 6 days/week of 1 hour at 70% of
maximum heart rate
• Step 7: Determine the goal weight
{ LBM _____ lbs ÷ 1.00 - _____% body fat goal = goal weight _____lbs
► Determining Daily Caloric Needs

• Step 1: Calculate resting metabolic rate
{ Men: 13 calories for each pound of LBM; if you don’t know LBM, use 1.0 × kg
× 24 = kcal (BMR)
{ Women: 12 calories for each pound of LBM, if you don’t know LBM, use 0.9 ×
kg × 24 = kcal (BMR)
kg = weight in pounds ÷ 2.2
• Step 2: Apply Lifestyle Modifier
{ 1.2-1.6 (light to heavy)
• Step 3: Calculate
{ Weight loss: RMR × lifestyle factor + (1/2 calories burned working out) - 500
kcal* = total daily caloric intake
*To lose one pound/week, 3500 ÷ 7 = 500 kcal/day. Subtract an extra
500 kcal to lose one pound/week.
{ Weight Gain: RMR × lifestyle factor + (total calories burned working out) + 500
kcal = total daily caloric intake
• Step 4: Determine quantities of protein, fat and carbohydrates
{ Weight loss
Calculate protein in the ratio of 0.7 grams protein to each pound of
current LBM, or take 12% of total caloric intake
Calculate fats: <30% of calories.
Calculate carbohydrates to make up the balance of total daily calories
or take 58% of the total caloric intake
ISSA | 36
{ Weight gain:
Calculate protein in the ratio of 0.8 grams of protein to each pound of
current LBM
Calculate fats: <30% of calories
Calculate carbohydrate to make up the balance of calorie needs
• Step 5: Determine how much to eat and when
{ 4 to 6 meals per day
{ Each meal should include protein, carbs and fat
► Ergogenic Aids and Supplements

• Protein and Carbohydrate Supplements
{ Convenient
{ Liquid protein and carbohydrates taken immediately and two hours after
resistance training can enhance recovery
{ Typically low in fat and cholesterol
{ 0.5 grams of carbohydrate per pound of body weight immediately after
resistance training can decrease the amount of body protein breakdown
• Amino Acids
{ Supplementing with branched chain amino acids (BCAAs) for muscle tissue
repair is okay pre and post-workout
Over-consumption of any of the essential amino acids sets off an
imbalance in the others
{ Research has not supported the use of arginine and ornithine to stimulate
growth hormone.
• Chromium
{ Does not increase lean muscle tissue in athletes or sedentary adults
• Creatine
{ Can enhance the building of muscle tissue
{ Should not be used with caffeine
{ May stress the kidneys and liver
{ Long term effects unknown
• Analgesic Pain Relievers
{ Can be helpful for sore muscles
{ Overuse can be dangerous
{ May negatively impact the liver, kidneys and stomach
ISSA | 37
• Caffeine
{ Stimulates the adrenal glands
{ Circulates fatty acids for fuel
{ Too much can have negative effects
• Cortisol Reduction
{ Too much cortisol can lead to excessive injuries, inflammation, slow recovery, bone demineralization, memory
loss, etc.
{ Phosphatidyl serine is recommended for athletes under an extreme amount of stress.
► Meal Planning
• MyPlate
{ Replaced MyPyramid
{ Developed by USDA
{ Main focuses of Myplate are whole foods and portion control
Variety: eat lots of different colors
Proportionality: 50% of food (fruits and veggies), 30% (grains)
Other important guidelines:
– Half of grain consumption should be whole grains
– Focus on lean proteins
► Reading Nutrition Labels

• Daily values of all nutrients are based on a 2000 calories diet
• Nutrients listed are specific to serving size
• Calories and calories from fat
{ Try to limit foods that have more than ⅓ of its calories from fat
• Carbohydrates
{ Look for high dietary fiber and low sugar
• Protein
{ Total grams
• Vitamins content
{ % of Recommended Dietary Allowance (RDA)
Exercise Application - 23%

► Biomechanics
• Force: push or pull of one object on another (internal or external)
{ Types of force
ISSA | 38
Compression: two contact surfaces press together.
Tensile: force that pulls or distracts two contact surfaces apart
Shear: two parallel contact surfaces slide or glide against each other
{ Concurrent force: two or more forces acting at a common focal point
• Newton’s Laws
{ Newton’s first law of motion: every object in a state of uniform motion tends to remain in that state of motion
unless an external force is applied to it.
Inertia: resistance of any physical object to any change in its state of motion
{ Newton’s second law of motion: The relationship between an object’s mass m, its acceleration a, and the
applied force F is F = ma.
{ Newton’s third law of motion: For every action there is an equal and opposite reaction.
• Terminology
{ Axis: fulcrum (center) of motion
{ Arc: path created as an object rotates around an axis
{ Torque: the tendency of a force to rotate an object about an axis
Amount of torque depends on: the force applied, the length of the lever arm, and the angle between
the force vector and the lever arm
{ Lever: rigid or semi-rigid bar resting on or tending to rotate around a fixed point when force is applied at one
end
Example: bones
{ Fulcrum: center or point of pivot on a lever
Example: joints
{ Lever arm: the distance from the axis or fulcrum to the point at which a force is applied to the lever
{ Effort arm: term that refers specifically to the lever arm of effort force
{ Resistance arm: term relating to the lever arm of the resistance force
{ Moment arm: the perpendicular distance between the axis and the line of force
{ Action Line: direction of the pull from the muscle
{ Translatory motion: all points of the body move in the same direction
{ Rotary motion: movement around a fixed axis in a curved path
{ Force angle of resistance: force applied to a muscle or a bone is actually the resultant of the pull of all fibers
that compose that muscle at a common point of attachment.
• Levers
{ Class I Lever: the effort force and the resistive force act on opposite sides of the fulcrum, as in a seesaw
Example: cervical extensors pulling the head backwards
{ Class II Lever: the resistive force lies between the axis or fulcrum and the effort force, as in a wheelbarrow
Example: standing calf raise with the fulcrum being the metatarsal-phalangeal joint
The most uncommon lever type in the body
ISSA | 39
{ Class III lever: the effort force lies between the axis and the resistance force, as in a F shovel
Example: bicep curl with the elbow as the fulcrum
• Kinetic Chain: interrelated segments of the body create a system where movement or dysfunction in one segment
of the body affects another
{ Open chain: one moving link is not affected by the position of the other joints (not fixed)
{ Closed chain: All links are affected by each other (fixed)
• Range of motion
{ Passive range of motion: movement produced by an external force
Example: therapist moves the shoulder through range of motion
{ Active range of motion: muscles ability to move
Example: Clients range of motion on their own
{ Resisted range of motion: Mover’s ability plus load
Example: Clients range of motion on their own plus resistance
► Program Design
• Terminology
{ Circuit training: series of exercises completed back to back with minimal or no rest
{ Frequency: number of training sessions within a certain time period
{ Hypertrophy: an increase in muscle size which can take 1.5 -2 months to occur
{ Intensity: one’s applied strength relative to their current level of maximum strength
{ Muscular power: Force X Distance divided by time
{ Repetition: one complete movement of an exercise
{ Rest period: time between exercises
{ Set: a group of repetitions without rest
{ Tempo: speed of the exercise
{ Tensile Loading: tension developed in the muscle fibers when loaded
{ Work: Force × distance ÷ acceleration
{ Volume: total amount of work performed in a training session (Sets X Reps X Weight)
{ Time under Tension (TUT): time it takes to complete a set from start to finish
{ Center of Gravity: center of mass for humans (located at the sacral promontory, anterior to S2)
{ Training age: the number of years a client has been participating in a serious strength training program
• Strength
{ Absolute Strength: the max force that can be produced by an individual
{ Relative Strength: max force a person can generate in relation to body weight
{ Strength Endurance: muscles ability to exert force consistently and repetitively for a duration of time
ISSA | 40
• Principle of Progression
{ Stable to unstable
{ Static to dynamic
{ Slow to fast
{ Simple to complex
• Stability before mobility
{ Focus on good posture and improving skeletal misalignments and muscular imbalances to help minimize
injury from improper movement patterns
• Unilateral training (training one side of the body at a time): Helpful when there is an imbalance on one side of
the body
{ Helps improve symmetry
{ Correct muscle imbalances
• Plyometrics engage the stretch reflex activated via sensory receptors that lie parallel to the muscle fiber
{ These exercises are quick, intense, and have the eccentric action followed by an immediate concentric action.
{ Stretch shortening cycle is an eccentric action followed by a concentric action and is foundational in
understanding plyometric exercise
• Techniques
{ Drop sets: perform an exercise until failure by slowly decreasing the weight (should only be used by advanced
lifters)
{ Double-Single-Double: set of 3 exercises (double joint exercise, single joint exercise, double joint exercise)
{ Pre-exhaustion training: a compound exercise is performed immediately after an isolation exercise
• Periodization
{ Cycles within training periods
{ Helps reduce injury, prevent overtraining and allows the body to adapt
Linear- continually increasing intensity
Alternating- alternating between volume and intensity
• Benefits of warm-up (5 - 15 minutes)
{ Increased tissue temperature
{ Increased force production
• Benefits of cool down
{ Allows heart rate to normalize
{ Slows breathing rate
• Program Implementation
{ Exercise Technique and Tips
Lower Body
– Stiff-legged dead lift
9 Knees should be bent by approximately 10 degrees
ISSA | 41
– Leg extension
9 Axis of each knee must be aligned forward and backward
– Smith Machine Squats
9 Bar should not rest on the cervical spine
– Leg Press
9 Focus on full range of motion without hyperextending knees
– Squat
9 Foot position can change based on an individuals’ mechanics
~ Wider stance can decrease forward movement of the knee and posterior movement
of the hip
~ Use of smith machine can change the distribution of the weight
Upper Body
– Upright row
9 Shoulders back and chest up to avoid shoulder impingement
– Seated cable row
9 Maintain neutral spine
– Tricep Dips
9 Stop when the humerus is approximately parallel to the floor or before
– Seated Military Dumbbell Press
9 Maintain a neutral spine and do not lock out the elbows
• Acute Variables
{ Sets
Sets can decrease and the number of exercises in the workout increase
Beginners: 1-2 sets per exercise
The body adapts, keep progressing
{ Reps
Proper selection of reps is important and this plays a huge role in how the muscle adapts
Hypertrophy: 8-12 reps
Endurance: 15-25 reps
Varying repetitions can be valuable for increasing strength and size of muscle
{ Intensity
Strength training: do not exceed an intensity spread of 20% of 1 rep max
Resistance training: as the number of reps decreases, the intensity increases
{ Tempo
The speed of some exercises should match the speed of the movement pattern when training athletes
Slower tempo when developing strength
first number = eccentric phase, the second and fourth numbers = isometric phase, and the third
number = concentric phase
ISSA | 42
{ Rest
Necessary during and in between sessions to perform optimally and avoid risk of injury
45s 2m rest is recommended when exercising with loads <60%
3 - 5m rest is recommended when exercising with loads over 90% max
Individual should be given adequate rest but not too much rest
► Flexibility
• Flexibility is an important part of all programs given individuals start to lose it at age 25
• Static stretches hold the body in a stationary position
• Ballistic stretches use bobbing, jerking, bouncing, or pulsing movements
• Concepts of flexibility training
{ The golgi tendon organ is located at the musculotendinous junction and is responsive to tension and can
induce an inhibitory effect or relaxation
► Cardiovascular
• Zone 1 = 40-65% of VO2
• Zone 2 = 65-85% of VO2
• Zone 3 > 85% of VO2
► Proprioception
• Focus on motor patterns
• Proprioceptors protect muscles when stretching (golgi tendon organ) and also when too much contraction occurs
(muscle spindles) or the stretch reflex
{ Muscle spindles detect the length and rate of lengthening in a muscle
► Energy use
• While at rest, 2 - 5% of protein is used for fuel
• During high intensity exercises, 95% of carbohydrates are used for fuel
► Five stages of change model is a valid method for understanding human motivation. It outlines
what a person goes through to make a behavioral change and include:
• Precontemplation
• Contemplation
• Preparation
• Action
• Maintenance
ISSA | 43
Business of Personal Training - 13%

► Scope of Practice
• Assess, motivate, educate, and train individuals to exercise, recuperate
• Demonstrating safe and effective exercise techniques
• Personal trainers should not diagnose or treat a condition
• If a client is experiencing pain in an isolated area, the trainer should suggest they see a medical professional and
avoid any exercises that may aggravate the pain or condition
• Refer to the appropriate professional if a client situation is out of scope of practice
• Respect and maintain client privacy
► Ethics
• Clients will often disclose current life problems, looking for advice, as much as possible, trainers should redirect
the focus back to a workout rather than engaging in advice-giving.
• At times, clients will ask a trainer to safeguard personal belongings. In these instances, check with facility
management on protocol.
• Keep personal bias out of communication with client
• The client’s best interest is most important
► Professionalism
• Trainers should arrive 10 -15 minutes before a client sessions begins
• Dress professionally
• Communicate professionally
{ Visual
{ Auditory
{ Kinesthetic
• Act with integrity
• Keep learning
► Legal
• Pre-Exercise health screen
{ Missing this step may be negligent if client is injured
• Have a proper emergency plan
{ CPR and AED certification
• Liability Insurance
{ Obtain and maintain
{ Consider whether the policy is a per occurrence or a claims made policy
ISSA | 44
• Terminology
{ Vicarious liability: employers responsible for their trainers actions
{ Malpractice actions: legal cases against healthcare providers
► Marketing
• Part of marketing services as a personal trainer, you should offer 1 - 2 free orientation/intake sessions to get to
know clients and develop the right personal training package for them.
• After providing initial free sessions, a trainer should call/email a prospect at least once as a follow up.
• Trainers can use referral based marketing by networking with family and friends
• Key Points
{ Create the need
Determine who your main customers are (demographics)
How can your services fill the need and how can you create urgency around filling the need?
{ How will you reach those customers?
Internet, flyers, magazines, etc.
{ Create emotion
What is your message?
What is your brand?
What does your logo and business name look like?
► Selling
• The most critical and advantageous way to sell personal training packages is by focusing on the client’s goals.
• Key points in the process:
{ Educate yourself on the products and services you are selling
{ Practice what you preach
{ Stay positive!
{ Find commonality to connect with the client
{ Understand the client’s motivation and goals
{ Be an active listener
{ Don’t oversell
• Pricing
{ Stick to your set prices
{ Can reduce prices for larger packages
{ Make it easy for the customer to pay
{ Focus on value not pricing
{ Don’t haggle
ISSA | 45
• Common objections
{ Time
{ Location
{ Spouse
{ Money
• Key points to handle objections include
{ Acknowledgement of objection
{ Isolation to ensure it’s the only barrier
{ Overcome the objection
{ Close the client on the best pricing option
Emergency Procedures - 8%
► Evaluating & Preventing Hazards
• Equipment and floor safety
{ Floor
Uncluttered
No splinters, nails or gaps in floor
{ Walls
Electrical outlets
Secure mirrors
{ Ceiling
Functioning lights
Secure ceiling tiles
{ Equipment
Disinfect equipment
Replace worn or old equipment
Appropriately secured to the floor
{ Workout Area
Equipment in proper place
Adequate space for appropriate exercises
► When to call 911

• Trouble breathing
• Unconscious
• Severe bleeding
ISSA | 46
• Fire. gas, or electrical wire concerns
• Head, neck, or back injuries
• Seizure
► First Aid Procedures

• Sprain or strain (trauma to the muscle or tendon and indicated by discoloration and swelling)
{ PRICE
• Blisters
{ Cleanse and apply pad and bandage
• Heat cramps
{ Rest, drink water, ice and light stretching
• Heat Exhaustion
{ Lie down in a cool location and rehydrate
• Heat stroke
{ Call 911 and cool the person
• Abrasions or cuts
{ Cleanse, pad and bandage
• Contusion
{ Ice
• Shock
{ Lie down, elevate legs and drink water (if able to)
• Fainting
{ Assume head injury (do not move), make sure they are breathing
• Flu or Fever
{ Don’t exercise!
ISSA | 47

Fast Track Study Guide - Personal Training

Uploaded by

Copyright:

Available Formats

Fast Track Study Guide - Personal Training

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Fast Track Study Guide - Personal Training

Uploaded by

Copyright:

Available Formats

Health Assessment - 22%

 Non-Synovial Joints (synarthroses)

MUSCLE ORIGIN INSERTION ACTION INNERVATION

Ischial Medial tibial Extension of hip,

Flexion of the hip

MUSCLE ORIGIN INSERTION ACTION INNERVATION

MUSCLE ORIGIN INSERTION ACTION INNERVATION

Supraspinatus Greater Abducts the arm;

Anterior Coracoid Depression of Medial pectoral

Muscles Infraglenoid Extend the

Muscle Isolated Function Integrated Function Examples

Agonist: Bench press

Hip flexion, abduction, and Agonist: Leg extensions

Agonist: Lat Pulldown

Hip extension Agonist: Hamstring Curls

Agonist: Calf raises

Elbow flexion and supination Agonist: Bicep Curl

Elbow extension Agonist: Tricep Pull-Down

► Anatomical Planes of Motion (3 planes that help describe motion)

► Other Muscle Types

► Muscles Actions (3 types)

• Isometric: when there is tension but no movement

► Key Terms for Understanding Muscle Contraction

► Physiological Changes from Exercise

► Client Dietary Assessment

• Step 4: Calculate how much the stored body fat weighs

► Determining Daily Caloric Needs

► Ergogenic Aids and Supplements

► Reading Nutrition Labels

Exercise Application - 23%

Business of Personal Training - 13%

► When to call 911

► First Aid Procedures

You might also like

Non-Synovial Joints (synarthroses)