An acute injury has a sudden onset due to a specific trauma such as twisting the your ankle. A chronic injury is when excessive repeated stress is placed on one area of the body over an extended period of time.
-
Rest Ice Compression and Elevation
-
lying face up
-
Knee Cap
-
pain occurring in the anterior or lateral lower leg
-
very common injury in running it is a condition involving the three muscles in the anterior of the leg
-
Tibialis anterior, extensor hallucus longus and extensor digitorium longus
-
Metatarsalgia
-
bottom surface of the arch of the foot, pain commonly generates near the heel and progresses towards the ball of the foot.
-
is inflammation of the connectivity tissues that joins a muscle to a bone
-
is a tearing or overstretching of a ligament.
-
is a connective tissue that connects bone to bone and reinforces joints from dislocating
-
is a over stretching or tearing of a muscle tendon
-
In the calf muscles
-

A sprain is a tearing or over stretching of a ligament

 

A muscle strain is a over stretching or a tearing of a muscle tendon

-
Rest Ice Compression and Elevation (RICE)
-
Coronary Artery Disease
-
Coma
-
monitor hydration levels
-
8 - 12 onces
-
Indoor cycling
-
30 minutes 5 days per week
-
to subtract his / her age from 220
-
Blood pressure and total serum cholesterol
-
The circulatory system
-
Provide a site for the production of red blood cells
-
intermittent training
-
Agonist , joint action
-
abduction , adduction
-
Coma
-
Survey, assessment, prioritization,implementation (SAPI)
-
aerobic energy system
-
The system that allows the blood to flow through the heart, lungs, and body
-
intermittent
-
Lower risk of early death, stroke,Breast cancer, high blood pressure,colon cancer,prevention of Weight gain, muscular fitness, improved cardio respiratory
-
it increases aerobic endurance and anaerobic power It maximizes aerobic power especially for athletes training to compete
-

Energy is the ability to work

Food source is plants and animals

-

Adenosine Triphosphate (ATP)

Intracellular carrier of chemical energy produced by the body for muscular work

-

1. Increased maximal blood flow - The hart pumps more blood with each beat and increases stroke volume

 

2. Increased oxygen delivery and carbon dioxide removal this allows athletes to posses high pulmonary ventilation during maximal aerobic exercise

 

3.Increased maximal oxygen uptake and aerobic power

 

4.Increased blood flow and increased capacity and power of the aerobic system

-

creatine phosphate

intensity- very high

very short 15-20 sec

 

 

 

-

 carbohydrates only

 high/moderate

3- duration- short/medium

 

 prolonged sprints, swimming, cycling Weight training

-
Sprinting, jumping, kicking
-
Anaerobic pathway, Lactic Acid system, Aerobic pathway
-
Aerobic system
-

Carbohydrates, fats , proteins

Low to moderate 40 to 60 minutes low intensity long duration

 

 

-
Sitting, Sleeping , resting, walking
-
Literally with oxygen or in the presence of oxygen
-
Requiring no oxygen usually short spurt high energy activities
-
after the first 3 - 4 minutes of exercise oxygen uptake has reached an adequate level to meet the oxygen demand of the tissues
-
(SAPI) Survey, Assessment, Prioritization, Implementation
-

Frequency: number of exercise sessions per week

 

Intensity: difficulty of an exercise or exercise session

 

Time:duration or length of each exercise session

 

Type: the mode of activity performed

-

To achieve desired training improvements or effects the relevant body system must be overloaded beyond its normal level of capacity.

 

Fitness programs that lack overload or variation will serve to maintain and not improve one's existing level of fitness.

-

Effectiveness (benefits)

and

potential risk (injury quotient)

-

1.What is the purpose of this exercise

 

2.Are you doing that effectively

 

3.Does the exercise create any safety concerns

 

4.Can you maintain proper alignment and form for the duration of the exercise

 

5.For whom is the exercise appropriate or inappropriate

-

At a intermediate level

 

explain and/ or demonstrate modifications

 

to achieve more or less intensity variations

 

-

Definition: the final class segment is the closure of a workout in which stretching and or relaxation and stress reducing techniques can be included.

 

Purpose: is to decrease heart rate and blood pressure, relax the muscles and physiological stress.

 

Duration:depending on the instructors class design typically it is 5 - 10 min

-

Physical focus: method focuses on the bodily system and sensations in attempt to increase relaxation Mentally

 

Abstract focus: uses imagination to create a sense of relaxation.

 

Combination focus: combines booth Physical focus and Mental focus to  achieve a greater relaxation response.

-

Heart rate monitoring

 

Saunas and hot tubs Method selection

-
Frequency
-
resting heart rate
-
preparation
-
abduction and adduction
-
steady state
-
Coordination
-
130 and 155 bpm
-

Triceps

 

and

 

Pectoralis major

-
Isometric
-
Lunge
-
ligament
-
propriocepters
-
Static , 15-60
-
Perceived exertion
-
apply the AFAA 5 questions
-
cultural values
-
holding a neutral pelvic alignment
-
Weak abdominals
-
Osteoporosis
-
High Row
-
Coma
-
monitor hydration levels
-
Acknowledgement
-
prevent blood pooling
-
Tendinitis
-
encourage more Americans to become active
-
Radial artery
-
add traveling
-
3 - 5 minutes upon conclusion
-
poultry
-
3 months
-
1000
-
40%
-
point of tightness
-
hip extension
-
Bouyancy
-
Power
-
Progression
-
smooth
-
Circuit
-
Power
-
variable resistance
-
triceps
-
Survey
-
elevation
-
Evaluate the risk of exercise
-
enhance ability to maintain proper spinal alignment
-
prone
-
control the ROM with movement
-
Hands directly under the shoulders
-
movement rehearsal
-
breathlessness
-
Neutral position
-
interval
-
multi joint
-
avoid performing the Valsalva maneuver
-
an extended warm up and cool down
-
Stretch
-
body mechanics
-
4/4 beat
-
recommend a physician's evaluation
-
motivation
-
Skill related
-
8 - 12 ounces
-
Flexion
-
maintain neutral alignment
-
EPOC ( Excess post Oxygen Consumption)
-
Oxygen deficit
-
Anaerobic Threshold
-
Aerobic capacity
-
Lactic acid
-
Stroke volume
-
Cardiac Output
-
venous return
-
Blood pressure
-
Blood pooling
-
Vital capacity
-
Valsalva maneuver
-
Joint
-
Ligaments
-
A tendon
-
Cartilage
-
To the front
-
to the back
-
lying face up
-
Toward the midline of the body
-
side to side away from the midline
-
lying face down
-
above or the upper half of the body
-
below or the lower half of the body
-
affects only one side of the body
-
affects booth side of the body equally
-

 

Plane that devides the body into upper and lower halves 

-
Plane that divides the body into right and left is 
-
a plane vertical to the median line that divides the body into anterior and posterior 
-

 

Bending of a joint between two bones that decreases the angle between the two bones

-

 

 A motion of increasing the angle between two bones straightening of a muscle previously bent in flexion

 

-
Movement away from the midline
-
movement toward the midline
-
movement around the axis
-

 

movement in which the extremity describes a 360 degree circle

-
A muscle that is a prime mover, directly responsible for a particular action
-
A muscle that acts in opposition to the action produced by a prime mover
-
a muscle directly responsible for a particular agonist action
-
A muscle that helps perform the same task
-
muscle that helps prevent undesired or unnecessary motion
-
A muscle contraction in which the tension increases but muscle length remains the same 
-
Muscle shortens as positive work is done against gravity  
-
Muscle Lengthens while contracting,developing tension as when the muscle oppose the force of gravity is 
-
A muscle contraction in which the tension remains constant as the muscle shortens or lengthens is called 
-
able to generate quick, high -intensity contractions
-
Cervical , Thoracic, Lumbar
-
Water Fat Carbohydrates Vitamins Protein Minerals
-
Vitamins are non - caloric, organic compounds needed in small quantities to assist in such functions as growth maintenance and repair.
-
Bottom surface of the arch of the foot
-
Knee Cap (Patella)
-
Calf muscles
-
Specific Adaption To Imposed Demand
-
training must be relative to the activity for physiological change to take place.
-
If one's training workload is decreased, physical fitness will also decrease
-
Vocal Nodules
-
The body needs to recover and musculoskeletal system needs time to rebuild from the stress of vigorous exercise.
-

Cardio respiratory fitness

Muscular Strength and endurance Flexibility Body Composition

-

Agility

 

Balance

 

Coordination

 

Power

 

Reaction

 

Time

 

Speed

-
The ACSM American College of Sports Medecine
-

Physical Activity Readiness Questionaire

 

a written procedure used by fitness facilities regarding participating screening

-

 

Water

Carbohydrates

Protein

Fat

Vitamins

Minerals

 

-

The recommended dietary allowance

 

-

 

Dietary reference intake

 

-

Water acts as a transport medium for nutrients

 

Aids in digestion and elimination

 

Directly maintains body temperature

 

Adequate functioning of immune system and brain

 

 

-

Difficulty  concentrating

 

Dizziness

 

Muscle spasms

 

Failing kidney function

 

 

-

Fiber rich foods, vegetables and whole grains


 

-

 non caloric , organic compounds needed in small quantities to assist in such functions as growth maintenance and repair.

 

-

Fat soluble  A,D,E and K can be stored by the liver overdosing may lead to toxic levels in the body

 

Water soluble  C and B6 is excreted by the kidney when taken in excess

 

-

 are inorganic compounds that assist processes, such as regulating activity of many enzymes an maintaining acid—base balance and are structural constituents of body tissues

Iron - red bood cells

Calcium- bone and teeth 

-

Adequate nutrition 


 Weight management 


Physical activities


Food groups to encourage


Fats 

 
 Carbohydrates 

 Alcoholic beverages


Food safety

-

offers personalized eating plans and interactive tools to help you plan/access food choices based on dietary guidelines for

Americans. it will help give participants better understanding of what to eat and how much exercise to maintain a healthy

 lifestyle

 

-

only can be sold under MY name, where item is sold in good faith to only good candidates

 

-

Acute injury  sudden onset due to a specific trauma

Chronic injury most common, long term

 

 

-

inflammation of fascia/connective tissue of the plantar or bottom surface of the arch of he foot 

 

-

overuse injury affecting  a articular cartilage of  the posterior

surface of the patella  or knee cap

 

Common symptoms: Generalizing pain that tends to increase with weight bearing knee flexion activities such as squats , walking up and down stairs or sitting for a long period with bent knees.

 

-

inflammation of connective tissue that joins muscle to bone

most often-- achilles tendon (back of the heel bone)

 

 

-

strain- overstretching or tearing of a muscle or tendon
sprain- tearing or overstretching of LIGAMENT

 

-

 

Correct posture
project- speak out not up or down
use microphone
gestures
visual cues
environment
relaxation 

-

proper positioning of hip flextors
exercise selection

Proper positioning of  knees and spine

 

-

proper footwear

Proper flooring

Warm up properly

 

-

 

 

dehydration
no warm up
inappropriate clothing
no sunscreen
saunas/hottub after exercise
family history
smoking 
obesity

 

-

Frequency : refers to the number of exercise sessions


Intensity: refers to the difficulty of an exercise

 

Time: refers to the duration or length of each exercise session


Type : refers to the mode or activity performed

 

-

Yes

Exercise intensity will decrease duration of the exercise session

Different exercises apply different stress on the body so all can not be done at the same intensity

 

-

to achieve desired training improvement /effect the body must be overloaded beyond its normal level or present capacities

 

-

exercise program should provide gradual increases or

(a systemic change)

 in

 frequency/intensity/time/type

conditioning phase 4-6 weeks

Improvement phase 4-5  months

And maintenance there after

 

-

Specific
Adapt
Imposed
Demands


 

-

If workload is discontinued or decreased, detraining in

 performance will occur

 

Cardiovascular fitness decreases after

2 or 3 weeks without training

 

Muscular fitness ( strength endurance )deceases after

2-3 months without training

 

-

The body needs time to recover & musculoskeletal system needs time to rebuild from the stress of vigorous exercise.

 

Without sufficient rest, overtraining occurs

 

Overtraining can also occur when training volume

and / or

intensity are too high or too rapidly increased

 

-

Cardio respiratory fitness


Muscular strength and endurance


Flexibility


body composition

 

-

Agility - ability to change the body’s position direction with quickness and accuracy


Balance - ability to maintain equilibrium (or posture) while moving stationary


Coordination - Ability of the body to utilize the sense and body parts in a harmonious relationship to perform a task smoothly and with accuracy


Power - ability or rate at which one can exert strength  to perform work quickly


Reaction time - the time required to initiate a response to a given stimulus


Speed - ability to move the entire body quickly

 

-

· should avoid inactivity - some  activity is better than none

· 
- should perform 2 1/2 hours per week moderate aerobic or 1 hr 15 minutes  a week of vigorous intensity


- should perform 300 minutes (5 hours) a week of moderate

intensity aerobic activity or 150 minutes a week  of vigorous

activity

- should perform moderate to high intensity muscle

strengthening activities including all major muscle groups 2 or more days a week these activities provided additional health benefits are gained

 

-

American College of sports medicine (ACSM)

 

-

Body Max Index

>25 % is considered overweight t

> 30 % is considered Obese

 

-

Personal liability coverage


Training &certification


CPR/AED & first aid training


Facility pre-exercise participation screening (PAR Q)


Medical clearance & pre-exercise testing


Environment monitoring


Emergency response plan

 

-

 

 

PAR –Q

Physical Activity Readiness Questionnaire

 

-

men & women of any age, with 1 major cardiovascular ,pulmonary or metabolic

disease signs or symptoms

 

Requirements :Medical exam

medical clearance & exercise testing before participating

In moderate- vigorous exercise


 

-

 Men & women, ≥ 2 atherosclerotic cardiovascular  disease (CVD) risk factors

but 

without symptoms

Requirements :Medical exam and  clearance before participating in vigorous exercise

 

-

 Men & women who are without

 symptoms and have ≥ 1 CVD risk factor

 

-Most instances do not require medical  clearance before

participating in vigorous exercise

 

-

Nausea/Vomiting

-

dizziness/unusual fatigue

 

Tightness or pain in the chest

 

-loss of muscle control/ staggering

 

-severe breathlessness/ gasping


-allergic reaction / rash , hives


-blurred vision


-acute illness


-mental confusion


-cyanosis


- Acute muscloskeletal injury

 

-

 

Labored breathing


Excessive heart rate elevation


Evidence of strain/holding breath or unusual redness


Muscloskeletal pain


Lack of proper body control

 

-

certain prescriptions/nonprescribed medications may elicit side effects during exercise 

 

Individuals should consult their doctor before beginning an

 exercise program

 

-

Fatigue


Anemia


Amenorrhea


Over-use stress related injuries


Increased resting heart rate /  slow recovery heart rate


Decrease in strength performance

 

Constant muscle or joint soreness on effort or motion, leaning toward pain

 

-

 

1. vary class type/intensity
2.limit high impact / advance classes no more than 8-12 per week or 2 per day
 3. perform adequate  warm-up /cool down
4. limit active demonstration  by verbal cueing and use of instructor assistant
5. decrease schedule when needed , when medical/burnout

 warrant
6. Ingest a nutritious diet adequate calories, carbs, protein and water

 

-

Hydrate before 8-12 oz of fluids shortly before class

Hydrate during, and after exercise

 

-

Fabrics that breath, comfortable clothing, shoes with proper

design, support and cushioning 

 

-

Intermediate with explanation how to modify

 

-

 

effectiveness and potential risk

 

-

What is the purpose of this exercise

 

Are you doing that effectively?  


Does the exercise create any safety concerns?

 
Can you maintain proper alignment & form for the duration of the exercise? 


For whom is the exercise appropriate or inappropriate? 

 

-

Pre-class announcements


A warm-up activity preparation period


Body of workout (e.g cardio, strength , flexability training)


Post exercise relaxation, stretching, and or cool down

 

-

Defenition :   is the preparation period for a specific workout


Purpose: to increase core temp & prepare muscles/joints for movements that follow


Duration -typically 8-12 minutes but can vary from 5 to 10 minutes depending on the type of  class

 

-

Movement rehearsal- lighter or less intense versions

of movement ( low kicks , marching, ) goal is to increase

 Blood flow


limbering movements- smooth, moderately paced non weighted full range movements that increase mobility/core temperature ( sometimes referred to as dynamic stretching)


preparatory stretching– are gentle stretches (held for less than 15 seconds typical 8-16 beats of music) these stretches are designed to ease muscles through ROM

 

-

intensity/impact, speed/control, ROM, sequence, spinal issues

 

-

Definition: to utilize continuous, rhythmical aerobic activities that target the large muscles to create increased demand for

oxygen
Purpose : to improve the heart, circulatory, and pulmonary

 systems
Duration: will vary depending on the class format and level, will typically last about 20-45 minutes in a 60 min class or short 10 min bouts in each circuit format

 

-

-continuous or stead training: gradually increasing

intensity then gradually decrease


- interval training : time bouts of higher intensity followed by lower intensity recovery 


-intermittent training: less structured, randomly interspersed peak movement followed by lower intensity


- circuit training : time bouts of activities done in station to

station or sequential manner

 

-

monitoring intensity
cross training
intensity issues
music speed
ROM
repetitive stress issues
cardio cool down

 

-

Definition: involves working individual or groups of muscles against a resistance to the point of muscle fatigue

 


Purpose: to improve the ability to perform everyday

activities ,increase muscle mass, increase metabolism, stronger bones, decreased risk of injury, improved posture/symmetry, and improved athletic performance


Duration: the time required varies depending on the type of class and format typical strength workout last about 45and 60 minutes

 

-

Concentric– occurs when muscle tension is sufficient to overcome resistance and moves a body segment of one attachment toward the segment of its other attachtment


Eccentric– occurs when muscle slowly lowers a resistance as it returns from short to normal resting  length


Isometric– a static held position where tension is developed in a muscle but the muscle length and angle do not change

 

-

Muscle balance

ROM

Speed and control

 Intensity

Torso stabilization exercise

Resistance equipment techniques

Muscle conditioning exercise in the water

 

-

Defenition: focuses on joint mobility and muscle suppleness/flexibility, and trhe reduction of muscular tension


Purpose: improves joint mobility. Having adequate balance and flexibility may decrease the  risk of potential injury and may enhance physical performance


Duration: varies 5-10 minutes to full 60 minute class

 

-

Static stretches: involves placing targeted muscles in a elongated position and holding that position recommended 1-4 repetitions for each stretch hold for 15-60 seconds


Dynamic stretching involves stretching with full ROM

These stretches can range from in intensity from a controlled , limbering movement to a ballistic force full one


Proprioceptive Neuro muscular Facilitation PNF Stretches

involve an active contraction of muscle prior to stretch (often referred to as contract and release method)

 

-

 

Intensity,

Speed & control,

ROM,

Body temperatures

 

-

Definition : closure of workout, which includes stretching, relaxation and stress reducing techniques


Purpose: to promote mind, body awareness, facilitate relaxation response , a state in which the heart rate and blood pressure can are decreases, muscle relaxed and physiological stress reduced 

Duration typically 5-10 minutes

 

-

physical- focuses on bodily systems and sensations as effort to

increase relaxation


Mental focus- uses imagination to create a greater sense of

 Relaxation


Combination Focus- combination of  mental and physical focus in order to see greater relaxation response than either method might produce on it’s own

 

-

Heart rate monitoring

 

 Saunas and hot tubs

 

Method selection

 

Breathing (physical focus or combined focus)

 

The contract and relax method ( Physical focus)

 

Visualization (Mental Focus)

 

 

-

Resting heart rate (RHR) refers to the number of times your heart beats in one minute while at rest.

 

 

-

The more conditioned your body is, the less effort is needed to pump blood through the body

 

-

THRR- maximum heart rate
HRR_ factors in resting heart rate from rest to maximum

 

-

Speed at which heart rate returns to pre-exercise level, indicator of sufficient cool down period

 

-

radial and Carotid

 

 

-

10 seconds

 

1

 

-

 how hard individual feels they are  working (1-10)

 

-

engaging in conversation during exercise represents work at near a steady state

 

-

Can cause blood pooling

 

-

 you’re working

anaerobically (without oxygen) and inefficiently, which is also too intense for many people, especially beginners

 

 

-

Gives you energy

 

-

Will blunt the increase in heart rate and blood pressure ,

protecting the client from risk for exercise induced ischemia

 

-

The heart rate and blood pressure are elevated

disproportionately to the oxygen cost of the activity

 

-

measuring motion w/ regular recurrence of elements or features- such as the beat of the music

 

-

music grouped into 32 beats, keeps movements corresponding

to beats

 

 

-

Music  must be legally approved by performing rights
music companies such as ASCAP, BMI and SESAC

 

-

LIA- low impact aerobics, keep 1 foot on/close to floor


MIA- Moderate impact aerobics, both feet on floor, feet roll with toe ball heel action


HIA- high impact aerobics, both feet leaving floor at same time/alternately

 

-

Step training, Kickboxing,Cycling

 

-

 

Feedback, Support, Recognition, Encouragement

 

-

 

Footwork
Directional
Rhythmic
Numerical
Functionality
Step
Alignment
Verbal/Nonverbal
Visual
Conspicuous

 

-

In water cost of energy is higher causing positive training results for cardio and weight management without fear or rough impact

 

-

Running or walking in water provides a  non impact cardio & strength training exercise in short time frame (quick)


Aqua work outs work  on strengthening and endurance, 3 energy systems

 

-

Circuit training- cardio & strengthening in short time frame aerobic training


Interval training-  High intensity work outs with low intensity recovery periods.

strengthening and endurance, it works the aerobic and anaerobic systems ( 3 energy systems)

 

-

Super circuit: cardio-type station within the circuit of weight training exercises

Peripheral heart action system: training session divided in to several sequences of exercises each for different muscle groups (all exercises in sequence repeated 3x each b4 moving on to next sequence)

 

-

how much time is spent pushing hard then how much time

recovering before repeating

 

Work ratio = high intensity portion of workout and

Active recovery ratio = low intensity movement

Both combined is a cycle

 

-

Work-to-recovery ratio: how long participants work and recover is dependent on their goals, fitness level and energy systems (aerobic vs anaerobic)

 

-

 

-hands remain light on handlebars
-too much gripping/body weight will tire upper body
-ability to control speed
-ability to control resistance

 

-

- teaching off bike
-counting
-sharpening
-focus
-positive affirmations
- goal setting

 

-

8 - 12

 

-

External shoulder rotators
Rear deltoid
Mid trapezius and Rhomboids

Lower trapezius
Abdominals
spinal erectors
vastus medialis (inner quadriceps group)
Tibialis anterior

 

-

Internal should
Front deltoid
Pectorls
Upper trapezius
Spinal erectors (can be tight or weak)
Illiopsoas
Hamstrings
Gastrocnemius

 

-

Constant- dynamic resistance where its directed against target muscle (muscle group) (free weights) Dumb bells , medicine balls


variable- achieve max muscular involvement, normally carried out w/ machines  in group exercise =( elastic tubing )

 

-

1-check tubes for holes


2- avoid pulling towards face


3- select appropriate tube/resistance to maintain form


4-avoid gripping too tightly (this will elevate blood pressure)


5-maintain wrist alignment ( hand is inline with forearm)


6- maintain continuous tension ( to control movement)


7-maintain smooth/controlled pace

 

-

-arm combinations (bicep curl to overhead press)


-leg combinations (front lunge, side squat)


-arm and leg combo (performing squat while bicep curl)

 

-

Balance


Extension


Alignment


ROM


Progression


Flow


The breath

 

-

-always begin w warm up and breathing


-include progressive series of exercise that build heat increase strength and flexibility


-vary activities, progression, intensity levels with each session

 

-always finish w/ cool down relaxation period

 

-

Pre class instructions

 

Warm - up


Cardiorespiratory training


Muscular strength and endurance training

 

Flexibility and Final Class

 

-

Warm up: 120-134  duration(8-12min)


Cardio respiratory training: 118-128,

(advanced) 128-135

duration (20-60min)


Muscular strength and endurance training 120-130

 duration 15-20 min

 

-

Shoulders back, relaxed


Chest lifted, body erect


Abs contracted


Neutral spine


Knees relaxed


Avoid hyperextension of joints


Avoid twisting (torque) in the  joints

 

-

use full body lean (do not bend)
knee flexion should not be <90 degrees
-watch platform periodically
-focus on feet first, then add arms
- step in center
-don't step w/back to platform
-step lightly
-allow whole foot to contact floor
-use proper lifting techniques

 

-
-

-ROM of knee should be kept under 90 degree angle


-Pivoting movements should only be performed when leg is non-weight bearing or unloaded

 

-

-exercise induced asthma or broncho spasm


-consult physician for treatment/prevention

 have inhaler at all times,

 exercise intensity should start low to high,

 avoid exercising outside (cold/highpollen)

exercise in  humid areas (pools),

breath through nose

 

-

- CVD participants should be screened (release form)


2- comply w/target heart rate and RPE guidelines


3- Alert instructor w/signs or symptoms


4- don't exceed level of expertise


5- intensity should start low and work higher


6- guidelines from physician should be followed

 

 

-

-low impact exercise should be encouraged
-frequent low intensity exercise should be performed often
-decrease exercise/intensity during flare up
-stretch daily if possible
-isometric exercises may be preferred
-extended warmup/cooldown
-if pain lasts 2 hours after exercise, decrease intensity
-obesity/overweight are risk factors

 

-

-blood glucose should be monitored
-insulin should be injected into a muscle not being used
-exercise should be avoided during peak insulin production
-always carry a carb snack
-type 1 should exercise at the same time each day

 

-

1-emphasize cardio activity


2-exercise should be performed on most days for 30-60 minutes


3-high intensity activities/isometric activities should be avoided


4– Resistance training reps high, weight remains low


5-avoid valsalva maneuver


6-utilize RPE- meds may alter heart rate


7-avoid positions w/ feet higher than head

8- teach relaxation and stress management techniques

 

-

Each person is different

-

cardio @ low to moderate pace
-rating of perceived exertion 5-6
noticeable increases heart rate and breathing

-

slow stretching, isometric exercises

-

static and slow dynamic

-

-participants should know how to monitor workload
-be alert to overexertion
-monitor intensity every 4-5 minutes
-slow/controlled movement w/ full ROM recommended

-

cardio changes- blood volume increases , causing increased demands
- hormonal/anatomical changes- special attention to stretching/strengthening
-pelvic/floor muscles-- maintaining is essential

 

-

1-goal is renewed energy
2-what is 9 months? slow down
3- signs of over exertion
4- monitor for signs of modification
5- uncertain/adverse reactions should be referred to physician

-

 

-

 

-high impact to low impact
-modify tough movements
-no supine weight work after 20 weeks- roll on side

 

-

- 60 minutes of activity 3-4 days/week
- should encourage activities that use large muscle groups
- incorporate other sports and fun activities
-heart rate monitoring is optional, OMNI scale is preferable

 

-

-resistance training movements
-free weight training
-manual resistance training
-weight training machines
-isometric training

 

-

 

-activity should be appropriate and varied
-training should be comprehensive to increase motor skills/level
-only when using good form should resistance /weights be added
-focus should be on participation and technique, not weight

 

-

having consistent policies in place
-evaluating the situation
-developing self-confidence
-making the right connection

 

-

 

 

-screening
-recommendation of activities
-recordation of activities
-record keeping
-leadership
-supervision
-emergency response concerns

 

-
Increased maximal blood flow

Increased O2 delivery and CO2 removal

Increased maximal oxygen uptake and aerobic power
-
refers to oxygen uptake remaining elevated above resting levels for several minutes during exercise recovery
-
A period in which the level of Oxygen consumption is below  what is necessary to supply appropriate ATP production required of any exercise
-
The point at which the body can no longer meet its demand for Oxygen and anaerobic metabolism is accelerated
-
The ability of the body to remove Oxygen from the air and transfer it through the lungs and blood to the working muscles; related to cardiorespiratory endurance
-
The by- product of anerobic metabolism of glucose or glycogen in muscle
-

*Aerobic- complete breakdown of glucose

 

*Anaerobic- partial breakdown of glucose

 

-

Aerobic- can use carbs, proteins, and fats as source of fuel

 

Anaerobic- can only use carbs

 

-

Aerobic- Long-duration

 

Anaerobic- short-duration

 

-

Aerobic- smaller EPOC

 

Anaerobic- Larger EPOC

-

Aerobic- sub maximal work (moderate intensity)

 

Anaerobic- maximal output (high intensity)

-

Aerobic- uses O2 for chemical breakdown

 

Anaerobic- doesn't need O2 for chemical breakdown

 

-

Aerobic- CO2 and H2O are end products

 

Anaerobic- Lactic acid is the by-product

 

-

120/80 mmHg  

 

-
140/90 mmHg
-
130/89
-

Pectoralis Major

 

-
Deltoid
-
Biceps
-
Eternal oblique
-
Rectus Abdominis
-
Internal Oblique
-
Tensor Fasciae Latae
-
Addductors
-
Quadriceps group
-

Rectus Femoris

Vastus laterlis

Vastus Medialis

Vastus Intermedius ( located under femoris)

-
Tibilas Anterior
-

Quadratus Lumborum

 

-
Iliopsoas
-

 

Lateral Spinal Flexor- Quadratus Lumborum

 

Hip Flexor- Iliopsoas

 

-
triceps
-
Lattissimus Dorsi
-
Erector Spinae
-
Gluteus Maximus
-

 

Gluteus Medius

-
-
Muscle contraction in which tension developes by the muscle  while shortening at a constant speed is maximal over the full range of motion.
-
Concentric, eccentric and isometric
-
increase bone density
-

Increase both physical appearance and physical performance

 

-

improves tissues elasticity and helps facilitate movement

 

-

Muscle contraction in response to stretching within the muscle maintains a constantly length

 

-
The muscle spindles will sense quick changes in muscle length and cause muscular contraction