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PEER FITNESS TRAINER PRE-COURSE STUDY ITEMS I Karvonen Formula 220 - (AGE) = MHR MHR – RHR = HRR HRR x (60% to 80%) = TR% TR% + RHR = TTZ AGE = Client’s Age MHR = Maximum Heart Rate RHR = Resting Heart Rate HRR = Heart Rate Reserve TR = Training Range TTZ = Target Training Zone Tell, Show, Do TELL: First, explain which muscles are used in an exercise, the direction they will be moving, and how to do the exercise. SHOW: Next, demonstrate the exercise while expanding on the verbal explanation. DO: Finally, the client should do the exercise under supervision so the trainer can provide any needed correction. Macronutrients • • • Carbohydrates Proteins Fats Micronutrients • • • • Vitamins Minerals Antioxidants Phytochemicals SMART Goals S – Specific M – Measurable A – Attainable R – Realistic T – Time-Based FITT Principle The FITT principle is a basic philosophy of what is necessary to gain a training effect from an exercise program: F – Frequency I – Intensity T – Time T – Type PEER FITNESS TRAINER PRE-COURSE STUDY ITEMS I Planes of Motion • • • Sagittal - any plane parallel to the median plane Midsagittal (Median) - separates body into right and left parts Frontal (Coronal) - separates the body into anterior and posterior parts Transverse (Horizontal) - separates the body into superior and inferior parts Axes of Motion Each plane is defined by an axis, a line that is perpendicular (at a 45o angle to) to the plane. Terms of Relation or Position superior closer to the head inferior closer to the feet reference point: horizontal plane posterior (dorsal) closer to the posterior surface of the body anterior (ventral) closer to the anterior surface of the body reference point: frontal (coronal) plane medial lying closer to the midline lateral lying further away from the midline reference point: sagittal plane proximal closer to the origin of a structure distal further away from the origin of a structure reference point: the origin of a structure superficial deep reference point: surface of body or organ median reference point: along the midsagittal or median plane intermediate between two other structures external internal refers to a hollow structure (external being outside and internal being inside) supine prone face or palm up when lying on posterior surface of body face or palm down when lying on anterior surface of body cephalad caudad toward the head toward the tail (feet) PEER FITNESS TRAINER PRE-COURSE STUDY ITEMS I Terms of Movement flexion increasing angle with frontal plane extension decreasing angle with frontal plane abduction moving away from the sagittal plane adduction moving toward the sagittal plane protraction moving forward along a surface retraction moving backward along a surface elevation raising a structure depression lowering a structure medial rotation movement around an axis of a bone lateral rotation movement around an axis of a bone pronation placing palm backward (in anatomical position) supination placing palm forward (in antomical position) circumduction combined movements of flexion, extension, abduction, adduction, medial & lateral rotation, circumscribe a cone opposition bringing tips of fingers and thumb together (as if to pick something up) Most Common Firefighter Injuries 1. Back 2. Knees 3. Shoulders Rotator Cuff Muscles (SITS) S – Supraspinatus I – Infraspinatus T – Teres Minor S – Subscapularis Stroke Volume Stroke volume: the amount of blood pumped by the left ventricle of the heart in one contraction. The stroke volume is not all of the blood contained in the left ventricle. The heart does not pump all the blood out of the ventricle. Normally, only about two-thirds of the blood in the ventricle is put out with each beat. What blood is actually pumped from the left ventricle is the stroke volume and it, together with the heart rate, determines the cardiac output (the output of blood by the heart per minute). Cardiac Output Cardiac output: the total volume of blood pumped by the ventricle per minute, or simply the product of heart rate (HR) and stroke volume (SV). CO = HR x SV PEER FITNESS TRAINER PRE-COURSE STUDY ITEMS I Blood Pressure Blood pressure is the force in the arteries when the heart beats (systolic pressure) and when the heart is at rest (diastolic pressure). It's measured in millimeters of mercury (mmHg). Energy The energy for exercise is derived from three (3) primary sources: 1. Adenosine Triphosphate (ATP) & PCr (Creatine Phosphate) Anaerobic Simplest energy system 1 mole PCr = 1 mole ATP Can only sustain energy for 3-15 seconds 2. Glycolysis Anaerobic 1 mole glucose = 2 moles ATP 1 mole glygogen = 3 moles ATP Can only sustain energy for 2-3 minutes 3. Oxidation Aerobic Energy yield = 39 moles ATP Sustains energy for 3-4 hours MET (Metabolic Equivalent) MET: the energy expended while resting, usually calculated as the energy used to burn 3 to 4 milliliters of oxygen per kilogram of body weight per minute. 1 MET = 3.5mL O2/kg/min Most firefighter activities rate at 11-13 METs. Anaerobic Threshold The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is considered to be somewhere between 85% and 90% of your maximum heart rate. This is approximately 40 beats higher than the aerobic threshold. Excess Post-Exercise Oxygen Consumption (EPOC) After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began. This sustained oxygen consumption is known as excess post-exercise oxygen consumption (EPOC). Delayed Onset Muscle Soreness (DOMS) Delayed onset muscle soreness (DOMS) after exercise is not uncommon, particularly if you are just beginning exercise program or changing activities. Delayed onset muscle soreness is generally the worst within the first two (2) days following the activity and subsides over the next few days. It is thought that delayed onset muscle soreness is the result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on the activity, the intensity and the time of the activity. Any movement you aren't used to can lead to DOMS, but eccentric muscle contraction (movements that cause muscle to contract while it lengthens) seem to cause the most soreness. PEER FITNESS TRAINER PRE-COURSE STUDY ITEMS I Fitness Evaluations Fitness evaluations consist of four (4) types of assessments: 1. Aerobic Assessment 2. Muscle Strength Assessment 3. Muscle Endurance Assessment 4. Flexibility Assessment Principles of Exercise • • • • • Specificity of Training – a key concept of periodization that states that for an individual to become proficient at any given movement, that movement must be trained and practices; a specific demand (e.g., exercise) made on the body will result in a specific response by the body. Overload Principle – a principle of human performance that states that beneficial adaptations occur in response to demands applied to the body at levels beyond a certain threshold (overload), but within the limits of tolerance and safety. Maxiload - The maximum load method positively influences speed- and powerdominant sports by increasing the myosin diameter of the fast-twitch fibers and recruiting more fast-twitch fibers. This method can result in maximum strength gains that are up to three times greater than the proportional gain in muscle hypertrophy. Overtraining Syndrome – constant intense training that does not provide adequate time for recovery; symptoms include increased resting heart rate, impaired physical performance, reduced enthusiasm and desire for training, increased incidence of injuries and illness, altered appetite, disturbed sleep patterns, and irritability. Periodization – the systematic application of overload through the pre-planned variation of program components to optimize gains in strength (or any specific component of fitness), while preventing overuse, staleness, overtraining, and plateaus. Phases of a Strength Training Program 1. Muscle Mass 2. Muscle Strength 3. Muscle Power