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Welcome!ACE Personal Trainer

Virtual Exam Review: Module 6

Laura Abbott, MS, LMT• Master’s Degree, Sports

Medicine • Licensed Massage Therapist • Undergraduate degree in

Exercise Science • Instructor of Kinesiology,

Georgia State University • ACE Certified Personal Trainer• Guest speaker at Atlanta area

massage schools and at the Georgia State University Physical Therapy department.

• Owner of Premier Performance, Atlanta, GA

What We’ll Cover

• Chapters 7,8, 9 & 10 of the ACE Personal Trainer Manual (3rd ed)

• Chapter 10 & 11 of the ACE Personal Trainer Manual (4th ed)


Module 6:Designing Strength Programs

Defining Conditioning Stages

Initial 4-6 weeks

Improvement

8-20 weeks

Maintenance

Approximately 6 months

F-I-T Principle

Frequency: How many times per week?

Intensity: At what percentage of MHR or 1RM?

Time: How long or how may sets/reps?


Defining Muscular Actions• Eccentric: Gravity pulls weight down

• Concentric: Moving a weight up against gravity

• Isotonic: A muscle produces movement in a joint

• Isometric: Muscle contracts, but the joint remains stationary

Muscular Roles: Agonist / Prime Mover

The muscle MOST responsible for a joint action

• Exercise: Front Raise

• Agonist: Anterior Deltoid

Muscular Roles: AntagonistThe muscle in opposition to the prime mover

• Exercise: Front Raise

• Agonist: Anterior Deltoid

• Antagonist: Latissimus Dorsi


Muscular Roles: AssisterA muscle that helps the prime mover produce movement

Exercise: Front RaiseAgonist: Anterior DeltoidAntagonist: Latissimus DorsiAssisters: Upper (clavicular head) pectoralis major & long head bicep brachii

Muscular Roles: StabilizersA muscle (or muscles) that contracts isometrically,

preventing movement in a joint

Exercise: Front RaiseAgonist: Anterior DeltoidAntagonist: Latissimus Assisters: Upper pectoralis major & long head bicep brachiiStabilizers: The core muscles, including rectus abdominus, erector spinae & others

ACSM Strength Training GuidelinesMinimum Recommended

Frequency 2 days per week

3 - 4 days per week

Intensity 8 – 12 8 - 12

Time/duration 1 sets 1-3 sets


Strength Variables, Based on Goals

Sets Reps Intensity

(% 1RM)

Strength 2 – 6 <6 > 85%

Hypertrophy 3 – 6 6 – 12 65 – 85%

Endurance 1 - 3 >12 < 65%

STRENGTH TRAINING OPTIONS

• Dynamic Variable Training:

Machines, generally usinga cable/pulley/cam

STRENGTH TRAINING OPTIONS• Dynamic Constant Training:

Free weight/body weight


Program Variables

Selection:1 exercise per muscle group

Program Variables

Sequence:

Large muscles

before small

Program Variables

Speed:

1-2 sec. concentric;

3-4 sec. eccentric


Program Variables

Range:

Full ROM

Program Variables

Progression: intensity increased

5 – 10% (or next weight increment)

Rest Between Sets: Based on Goals

• Strength: 2 to 5 mins

• Endurance: 20 – 30 secs

• Hypertrophy: 30 –120 secs


Rest Between Sessions:Generally, 48 hours

(36 – 96 hour range)

Program Variables: SpottingAlways spot these 3 exercises: Squat, bench press, supine flye

Designing Cardio Programs


ACSM Recommendations for Cardio Exercise

Minimum

(Health)

Recommended

(Fitness)

Frequency 3X per week

4 – 6 X per week

Intensity THR

zone

THR zone

Duration 10 – 20 minutes

20 – 60 minutes

Warm-up & Cool-down

• Should be specific to the exercise

• Special populations & the deconditioned need more time

• Average is 10 – 15 minutes for each

• The W/U & C/D time does not count towards cardio duration

Types of Exercise

• Client gets to choose:

Treadmill?

Elliptical trainer?

Aquatics?

Stair climber?

Aerobics?

Bicycle?


Maximum Heart Rate Formula

• 220 – age

• Time % of intensity

• Equals THR

• 20 year old female, exercising at 80% MHR:

• 220- 20 = 200

• 200 X .80 = 160

• THR = 160

Karvonen Formula/Heart Rate Reserve

• Uses Resting Heart Rate to more accurately predict training zone

• Correlates more significantly with Vo2 values

• 220 – age

• Minus RHR

• Multiply by % of intensity

• Add RHR back in

• Equals HRR

Practice Example: Karvonen

• 30 year old male exercising at 75% of his age predicted heart rate? RHR = 80.

• 220 – 30 = 190• 190 – 80 = 110• 110 X .75 = 82.5• 82.5 + 80 = 162.5• THR = 163


Talk Test

Client should be able to talk haltingly

RPE: Rating of Perceived Exertion

6 – 20 Scale7 Very, very light89 Very light1011 Fairly light1213 Somewhat hard1415 Hard1617 Very Hard1819 Very, very hard

Monitoring IntensityWhat Method Would You Use?

• Pregnant woman

• Aquatic class

• 70 year old on beta blockers

• Apparently healthy adult

• Asthmatic client

• A client released from cardiac rehab

• Athlete with a RHR of 46

• Hypertensive 45 year old

• An older adult in a walking class


FLEXIBILITY TRAINING

Understanding Muscle Relationships

• Hypertonic vs hypotonic

• Agonist vs antagonist

• Tight vs slack

• Weak vs strong

Stretch Reflexes

• “Stretch Reflex”

• Muscle spindles sensitive to tension of a ballistic movement: Triggers involuntary contraction


Stretch Reflexes

• “Golgi Tendon Response”

• GTO sensitive to tension of a static movement: Triggers involuntary relaxation

Flexibility Training

• Types of Stretches: – Static

– Ballistic

– PNF

Piriformis stretch

Flexibility Methods

• Passive Static Stretch:

The stretch is achieved through the use of force that is applied either directly (using your hand or arm) or indirectly (gravity.)

Standing quad stretch


Flexibility Methods

• Active Static Stretch:Achieved by active contraction of the opposing muscle group.

Active pectoralis major stretch

Flexibility Methods

• Ballistic

Bouncy, uses momentum

Flexibility Methods

• PNF Cycle:– Contract

– Relax

– Passive Stretch


For DiscussionDuring Fartlek interval

training, intervals

of work and rest are

determined by:

A. ACSM guidelines

B. Physician recommendation

C. Client’s energy level

D. Cardiovascular test results

For Discussion

The age-predicted percent of maximalheart rate formula (220 minus age) tendsto:

A. Overestimate maximum heart rateby 10 to 12 bpm

B. Over or underestimate maximumheart rate by 10 to 12 bpm

C. Match maximum heart rate exactlyD. Underestimate maximum heart rate

by 10 to 12 bpm

For Discussion

Your client chooses to swim as their cardio activity. You recommend that they spend at least 3 days a week exercising for a minimum of ___________ minutes per session.A. 15-20B. 20-40C. 30-60D. 40-60


For Discussion

Which of the following is MOSTappropriate for a client who is training for a marathon?A. Include at least 3 days of sprint training per weekB. Run 26 miles once a week until the raceC. Focus on long, slow distance trainingD. Perform 1 long run a week and recover by biking 10 miles 5 days/wk

For DiscussionWhile conducting a re-evaluation on your client you discover that their resting heart rate has increased by 15 bpm, they are having trouble sleeping and their appetite has decreased. Yourclient is showing classic signs of:A. HypertensionB. IschemiaC. OvertrainingD. Undertraining

For Discussion

According to the Borg RPE scale, a rating of 13 would indicate:

A. A heart rate of approximately 130 bpm

B. An intensity that is difficult

C. An intensity that is easy

D. None of the above


For Discussion

Which of the following is the BEST surface for your client’s stretching program?

A. Carpet over a wood floor

B. A wood floor

C. A non absorbent mat

D. A rubberized floor

For Discussion

Your client has limited time following the strength and cardiovascular portions of their exercise session. Their flexibility routine:A. Can be eliminatedB. Should include all major musclesC. Could address only those muscles

identified as tight during theirfitness assessment

D. Should consist of PNF stretchesfor upper body muscles only

For Discussion

The sudden protective muscular contraction in response to an extremestretch is known as:

A. Proprioceptive neuromuscular facilitationB. Autogenic inhibitionC. The stretch reflexD. Reciprocal inhibition


Which of the following is NOT a quad stretch?

A B

C D

Which of the following is a passive, static stretch?

A B

C D

Which of these stretches is most appropriate for the gastrocnemius?

A B

C D


Which of the following is the “butterfly stretch?”

A B

C D

For Discussion:Which exercise should be spotted?

A B

C D

For Discussion

Your client tells you that his friend, “a fitness expert,” told him that it is impossible to emphasize the “lower abs.” What would you say?

A. “Your friend is a ninny.”B. “That is merely a myth; you can work

the lower abs.”C. “It is true that the rectus abdominus

fibers contract as a unit, but the lower fibers are segmentally innervated and can be emphasized in a reverse curl motion.”

D. “There are no such thing as “lower abs.” There are just abs….period.”


For Discussion:Which exercise will emphasize the soleus?

A B

C D

For Discussion

Your 60-year-old client is beginning a resistance training program. All of the following programs are appropriate EXCEPT:A. 4 leg curls at 90% of the 1RM during the conditioning phaseB. 20 leg extensions 2 days per week during the initial phaseC. 15 squats at an intensity of 65% of the 1RM after 4 weeks of trainingD. 12 hip extensions at an intensity of 70% of the 1RM during the improvement phase

For Discussion:Which exercise will best emphasize the

hamstrings?

A B

C D


For Discussion

Which of the following is correct regarding the performance of a seated bicep curl?A. Allow the shoulder to flex on the concentric phaseB. The triceps are working during the eccentric phaseC. The spine should remain neutral and the wrists are supinatedD. The lordotic curve should increase on the concentric phase

For Discussion

Your client is no longer reaching localized muscle fatigue after completing three sets of 12 reps on the leg press machine. Yournext step would be:

A. Increase the reps to 14B. Add one more setC. Switch your client to squatsD. Increase resistance by 5 – 10%

For Discussion:Which will BEST emphasize the pec major?

A B

C D


For Discussion

While conducting a re-evaluation on your client you discover that their resting heart rate has increased by 15 bpm, they are having trouble sleeping and their appetite has decreased. Your client is showing classic signs of:

A. Hypertension

B. Ischemia

C. Overtraining

D. Undertraining

For Discussion:Which exercise will emphasize the brachialis?

A B

C D

For Discussion

Your client has rounded shoulders and an increased kyphotic curve in the upper back. Which of the following would you recommend?

A. Strengthen the scapula retractors and stretch the pectoralis majorB. Stretch the scapula retractors and strengthen the pectoralis majorC. Stretch the trapezius and strengthen the pectoralis minorD. Strengthen the trapezius and strengthen the pectoralis major

welcome! ace personal trainer virtual exam review: module 6 · ace personal trainer virtual exam...

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