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www.ChooseMyPlate.com Stages of learning Anatomical Planes: BMI reference chart: Phases of training:
RPE Scale - Cognitive - Sagittal: left/right, Underweight <18.5 Need's assessment
6-20 or 1-10 *requires the most feedback* Flexion/ extension Normal=18.5-24.9 Training frequency
Factors_influencing - Associative - Transverse: Overweight: 25-29.9 Selection and order
exercise participation and - Autonomous top/bottom, internal/external Grade1 obese=30-34.9 Training volume
adherence Stages of change rot., left/right rot., horizontal Grade2 obese=35-39.9 Training intensity
Personal attributes - Precontemplation abd/add Grade3 obese=>40 Training tempo
Environmental factors - Contemplation - Frontal: front/back, abd/add, Male skinfold sites: Rest intervals
- Preparation eversion/inversion - Chest Slow twitch muscle fibers:
Physical activity factors
- Action Positive Risk Factors: - Thigh Type 1, increased oxygen,
-Activity history is the most
- Maintenance - Age: men ≥ 45 - Abdominal
important_personal smaller, less force, slow
Four TTM components Women ≥ 55 Female skinfold sites:
attribute, past history is the fatigue
- Stages of change - Family history - Triceps
best predictor Fast twitch muscle fibers:
- Processes of change Myo infarc/coro - Thigh
-Time is the most common Type IIa and type IIb, less
- Self-efficacy revasc/ularization in dad < 55 - Suprailium
excuse for not exercising oxygen, larger, more force,
- Decisional balance mom < 65 Prime mover examples: faster fatigue
-Goal setting for exercise Positive_reinforcement: - Cigarette smoking - Squat: glute max., FITT-VP:
adherence,revisit, positive stimulus increases the Current smoker or quit and quads
within 6 months
Frequency
reassess, and reset often likelihood of future behavior - Bench press: major
Negative reinforcement: - Sedentary life:Less than 30 Intensity
-Process goal ex: number and deltoids
Subtraction of stimulus min. of moderate act. > 3 Time
of workouts in a week - Pull up: Lats and
following bad behavior and it days/ week last 3 months Type
-Product goal ex: hitting a teres major Variability
increases the chances of - Obesity: BMI ≥ 30
new PR weight - Shoulder press:
Progression
future behavior - Hypertension: syst BP ≥
Good non-verbal cues: three heads of the deltoids
Four cognitive behavioral 140, diast BP ≥ 90 Karvonen method:
- Voice quality - Machine row: the lats
components: - Dyslipidemia: LDL chol. ≥ THR = (HRR x %int) +
- Eye contact - Calf raise: gastrocnemius
- Goal setting 130 or HDL < 40, Total RHR
- Facial expressions Stance Progressions:
- Feedback serum chol. ≥ 200 5 Metabolic syndrome
- Hand gestures 1. Narrow stance and
- Intrinsic/extrinsic - Prediabetes: fasting plasma characteristics:
hip width stance
- Body positioning - Decision making glucose ≥ 100 but ≤ 125 - Elevated waist
2. Split stance and
S - specific - Self-monitoring Negative Risk Factors: circumference
staggered stance
M - measurable -Cardiorespiratory training: - HDL chol ≥ 60 mg/dL - Elevated
3. Tandem stance and
A - attainable - Phase 1: Base Moderate Risk = ≥ 2 or more risk triglycerides
single leg
R - relevant - Phase 2: Improve factors - Reduced HDL
High risk = asymptomatic or Four progressions for
- Phase 3: Performance cholesterol
T - time bound pushing movements:
-Passive straight leg test known - Elevated blood
-Visual,auditory, 1. Standard seated
assess hamstring length CV, pulmonary, renal or met. pressure
kinesthetic 2. Standing press
-Hurdle step screen Disease. - Elevated fasting
-Functional movement and examines mobility of one Normal BP = syst < 120, diast <80 3. Single arm press
blood glucose
res. Training: limb and stability of the Prehypertension = syst of 120- with contralateral
-Recommended calorie
- Phase 1: stability/mobility collapsed limb. 139, stance
4. Single arm press deficit is 500 to 1000
- Phase 2: movement -Muscle spindles: diast. 80-89
with ipsilateral kcals per day or 1 - 2 lbs
- Phase 3: Load - Changes in length Stage 1 hyper = syst 140-159,
stance per day.
- Phase 4: Performance - Stretch reflex diast 90-99
Macronutrients: -Pregnant women
Three main posture - Cause contractions Stage 2 hyper = syst ≥ 160, Diast
- Protein has 4 cals recommendations:
imbalances: -Golgi tendons: ≥ 100
- Carbs have 4 cals - Mode
- Kyphosis-lordosis - Causes muscle relaxation Five parts of the spinal column:
- Cervical curve: 7 vertebrae - Fat has 9 cals - Intensity
- Attaches to tendons
- Flat-back - Duration
- Senses changes in muscle - Thoracic curve: 12 vertebrae - Alcohol has 7 cals
- Sway-back - Frequency
tension - Lumbar curve: 5 vertebrae Triglyceride Classifications
*scoliosis = lateral spinal Normal = <150 Overuse Injuries
Adaptations from resistance - Sacrum: 5 fused vertebrae
curve with vertebral rotation* training: - Coccyx: 5 fused vertebrae Borderline High = 150 – 199 - Bursitis
Fluid_intake - Stabilization Total of 33 vertebrae High = 200 – 499 - Tendinitis
recommendations - Hypertrophy Business types are: Very High = ≥500 - Fasciitis
during exercise: - Strength - Sole proprietorship - Stress Fractures
- 2 hours before exercise, - Power - Partnership
drink 500-600 mL - Muscular endurance - Corporation
- Every 20-30 min. during Causes for Obesity - Independent contractor
exercise, drink 250-300 mL - Environmental Three types of corporations are:
- Stress - Subchapter S corporation
- Post-exercise, drink 450-
- Genetics - Limited liability Companies and
675 mL for every kg of
- Hormones the Limited Liability Partnerships
body weight lost
- Sleep - C Corporation
- Energy Balance