KINS 309 unit 3 study guide

• at least 2 days/week

• full body or split routine

• 48 hours separating exercise training sessions for the same muscles groups

• anatomical and movement approach

• program should include multi-joint exercise for major muscles groups (affect more than one muscle group)

• technique is most important!

• greater the intensity (higher % Rm) the fewer the number or reps that will need to be completed

• teach clients to perform to muscular fatigue but not to failure (RIR- reps in reserve)

• to improve muscular strength, you could use %RM method: (measure Rm for exercises in the program)

  • beginners: 60-70% 1-RM (8-12 reps)

• sets

  • 1 set for untrained clients

  • 2-4 sets generally recommended

  • more specific training goals- more sets

• repetitions

  • “1 rep at a time'“ - form matters

  • 8-12 reps - improve strength for most healthy adults

• rest

  • beginner: 1-2 minutes between sets and exercise: time efficient option… depends on the load

  • greater than 2 minutes: allows for greater amount of work

• example: gradual progression: increase weight, # of sets, # of reps, decrease rest periods

• conservative method

  • 2 for 2 rule: in the last set of an exercise, if client can complete two additional reps for two consecutive workouts, then add weight

• MWF 3x 10 bench press

  • Mon: 1 x 10, 1 x 10, 1 x 12

  • Wed: 1 x 10, 1 x 10, 1 x12 (Friday add weight)

resistance train each major muscle group (muscle groups of the chest, shoulders, upper/lower back, abdomen, hips, legs)

• body weight

• free weights

• machines

• resistance bands

• medicine balls

• kettlebells

resistance training exercise that address all basic movements

• squat

• hinge

• lunge

• push

• pull

• balance

• anti-rotation and rotation

• gait (moving)

bilateral lower (knee-dominant)

• regression

  • bodyweight squat

  • goblet squat

  • (progression) barbell squat

unilateral lower

• regression

  • partial ROM split squat

  • split squat

  • (progression) rear-foot elevated split squat

upper push (horizontal)

• regression

  • torso-elevated push up

  • push-up

  • (progression) swiss ball push up

upper push (horizontal)

• regression

  • cat > camel

  • one arm dumbbell row

  • (progression) inverted row

core

• regression

  • torso-elevated plank

  • plank

  • (progression) ab wheel rollout

• divided body into right and left sides; flexion and extension motions

• biceps curls and squats

• divided body into the anterior (front) and posterior (back) sides; adduction and abduction motion

• lateral band walks

• divided the body into the superior (upper) and inferior (lower) regions; internal and external rotation

• russain twist, medicine ball rotational throw

• 1-Rm or multi RM (ex. bench press, leg press, squat)

• isometric Mid thigh pull

• static handgrip strength test

• older people

• YMCA bench test

  • men 80 lbs

  • women 35 lbs

  • cadence of 30 reps/min

• push-ups

• planks

countermovement vertical jump

• younger populations

• warm-up and cool down

• large muscle groups before small muscle groups

• multi-joint exercises before single joint exercises

• rotate upper body and lower body exercises

• rotate opposing muscle group exercises (push/pull)

• be efficient

• develop anti rotation strength first, then rotational strength

• increasing anti-rotational strength helps to stabilize the body to outside forces

• increasing rotational strength helps to produce more explosiveness and power through ROM

• examples of anti rotation: stability planks, shoulder taps

• examples of rotation: med ball rotational wall slams, cable low to high, cable rotation

• combining larger multi joint lifts and explosive movements WITH lower intensity drills (super set)

• example bench press combined with a hip mobility drill

• fillers create optimal rest periods

  • for strength and power training, proper rest period is crucial

• extra opportunities for basic movement

• filler improve training efficiency

  • may help athletes/clients warm up better between sets

• fillers help prevent “log jam” in facility

• fillers can give conditioned clients active recovery

• conservative method

  • 2 for 2 rule: in the last set of an exercise, if client can complete two additional reps for two consecutive workouts, then add weight

• MWF 3x 10 bench press

  • Mon: 1 x 10, 1 x 10, 1 x 12

  • Wed: 1 x 10, 1 x 10, 1 x12 (Friday add weight)

beginning

• kettlebell swings

• box jumps

advanced

• medicine ball slams

• deadlift

anthropometric: obtaining systematic measurements of the human body

• height, weight, and body mass index

body weight

• calibrated balance beam or electronic scale

BMI

• calculated by dividing body weight in kilograms by height in meters squared

• underweight, normal, or overweight

less than 18.5 kg/m^2

18.5-24.9 mg/m^2

25-29.9 kg/m^2

greater than or equal to 30 kg/m^2

• women >88cm (35in)

• men > 102cm (>40in)

• pros: takes into account the full body, gold standard

• cons: too much movement, someone is scared of the water

• error of +/- 2.7%

• pros

  • considered a gold standard assessment

  • quantifies bone and soft tissue composition

  • precise

  • reliable

• cons

  • expensive

  • low dose radiation

  • requires expertise to operate

• error

  • +/- 1.7%

pros

• high level of accuracy

• fast test time

• won’t get wet

• well suited for children, obese, elderly, and disabled people

cons

• very expensive

• few facilities have it

error

• +/- 2.7%

error +/- 2.7-6.3%

pros

• fat free mass (good conductor)

• accuracy of predicting percentage body fat

cons

• susceptible to hydration status

• should be done after fasting

• no exercise within 12 hours of the test

• completely void bladder within 30 minutes of test

• no alcohol consumption within 48 hours of test

• no diuretic medication within 7 days of test

error: +/- 3.5%

• amount of subcutaneous fat is proportional to the total amount of body fat

• measures thickness at a minimum of three sites

cons

• there are variations in intramuscular, intermuscular, and internal organ fat deposit among individuals

• varies with sex, age, and race

• poor anatomical landmark identification

• poor measuring technique and inexperienced evaluator

• imporver calibrated

11.5-14.8

60 (14.8)-75%(11.5)

• SMART goals (specific, measurable, achievable, realistic, and time-sensitive)

• clients should be aware of saturations trigging the consumption of food when the client is nit hungry

• not enough time in their regular day to exercise and eat a well balanced meal

• metabolic rate slows

• genes

• lack of sleep

exercise is more critical than diet to maintain weight loss, physical activity helps to prevent weight regain when previously overweight

• findings: this is supported by the fact that weight-loss maintainer group also demonstrated significantly higher levels of steps per day (12,000 steps per day)

• participants at a normal body wight (9,000 steps per day)

• participants with overweight/obesity (6,000 steps per day)

• exercise on average about 1 hour per day

• eat breakfast every day

• weigh themselves at least once a week

• watch less than 10 hours of TV per week

1-2 lb./week

• 3-5% reduction in body weight produces health benefit

• 5-10% weight reduction results in improved overall heath

• sleep-deprived: too tired to exercise

• sleep loss: eat more calories awake longer and have more opportunities to eat - also feel hungrier

• disrupts the balance of key hormones that regulate appetite

• sleep-deprived people may be hungrier than those who get enough rest each night

I’m a firm believer that sometimes, when it comes to war on excess body fat, we need to loom at reducing stressors before we look at add stressors ( via exercise and caloric restriction)

• decreasing food intake will decrease metabolic rate

• calories deficit diet doesn’t account for change in body composition and a reduction in calories burned

• limit non-nutritious foods such as sugar, pastries, soft drinks

• cut down on high-fat foods

  • choosing poultry

  • choosing low-fat cooking methods

  • avoid friend foods

• eat a variety of food

• change your eating habits

  • eat three balanced meals a day

  • watch portion sizes

  • eat slowly

  • include regular exercise

• aerobic >= 5 days/week to maximize caloric expenditure

• resistance 2-3 days/week

• flexibility >= 2-3 days/week

• aerobic - initially moderate 40-59% HRR or VO2R, eventually progressing to >= 60%

• resistance: 60-70% gradually increase 2-4 sets, 8-12 reps of each major muscle groups

• flexibility: stretch to point of feeling tightness

• aerobic- minimum 30 min/day increase to 60 min/day or more (250-300 minutes week)

• 10 minutes/session can also be beneficial to start

• flexibility- hold static stretch for 10-30s, 2-4 reps of each exercise

• aerobic: walking, swimming, water aerobics, jogging/walking in water, biking, elliptical, rowing

• resistance: machines and/or free weights (pick exercise that make sense for clients

• flexibility: static, dynamic and/or PNF eventually foam rolling

how to help client succeed

• squat pattern

• upper body push

• upper body pull

• hip hinge pattern (elevated bar or DB or bridge)

• dynamic movement (think low impact to begin)

• med ball work - start easy

• core -upright position: pallof press

maybe not?

• foam rolling

• static stretching

• core work on floor

• single leg work

myth: your muscles atrophy and more fat will accumulate

myth: you see results in different areas like sleep and feeling productive

myth: They do have lower calories but they have more amount of sugar than the the high fat and fat foods

myth: the sugar in the drinks gives you the energy not the vitamins and minerals

myth: you need a recovery period between muscles groups because the recovery helps build the muscles

myth: you need to work on differnet muscles around the abdomen. also watching the diet a person eats

myth: you need aerobic activity and resistance training

fact: but fat is bigger than muscle

myth: depends on what you eat but your metabolism still works at night to process food

myth: you need to move more and when you do that you need more food to have more energy

• caloric intake

• protein intake

• resistance training