1. Physiological and Physical changes resulting from cardiovascular conditioning :

" Reduced body fat content
" Increased blood supply to muscles
" Increased muscle mass (with strength cardio-conditioning)
" Reduced serum lipids (cholesterol and triglycerides) from blood
" Reduced resting heart rate.
" The lungs increased maximal oxygen uptake.
" Increased blood supply to hear muscle.
" Increased glucose tolerance.
" Reduced strain resulting from psychological stress.
" Reduced risk of arteriosclerosis.

2. The primary risk factors that place individuals at an increased risk for coronary disease :

" Cigarette smoking
" hypertension
" Obesity
" High cholesterol
" Diabetes

3 Cardiovascular health and fitness
-- is the ability of the heart to meet the demands of physical activity that needs to be sustained of long periods of time (greater than 20 minutes of sustained large muscle movements - like walking, running, swimming etc.) And Aerobic (cardiovascular) exercises reduces the risk factor such as obesity, hypertension and high blood cholesterol.

4 .Benefits of cardiovascular exercise with regards to cholesterol levels :

-- Cardiovascular exercises increases High density lipoprotein cholesterol (HDL-C) which helps lower cardiovascular disease risk , and also decreases total cholesterol.

5 Define 'FITT'
FITT is associated with frequency, intensity, time and type of exercises i.e.
a) Frequency - refers the number of exercise sessions for weeks. And it depends upon the level of fitness of the participant and the intensity at which they train.
b) Intensity - refers to how hard an individual is working, either through a system of gradual progressive overload of the with resistance training, or at the percentage of maximal heart rate i.e. (50 to 85% of maximum heart rate).

c) Time -- it refers to the number of minutes an individual actually spends in his or her target heart rate during an aerobic training segment.
d) Type - this will vary according to the type of class or equipment that you are teaching with and will be influenced by individuals preferences or physical limitations.

6. Two components should a warm up include :

a) Gradual full body movements (walking or slow tempo rhythmic dance movements).
b) the flexibility exercise prior to structured class should be conducted.

7 Why one should include a cool down after heavy exercise:

a) Reduce DOMS (delayed onset of muscular soreness)
b) Prevents post exercise blood pooling
c) Reduces the immediate post exercise tendency to cause muscle cramping.
d) Reduces the concentration of exercise hormones that are relating level immediately after vigorous aerobic exercise.
e) Minimize any further risk for individual in the high risk category for cardiovascular disease.

8. A 48 year old female with a resting heart rate of 72 beats / minute and training heart rate zone is (50-70%) then according to Karvonen's formula :

Step One : 220 - 48 = 172 (APMHR)
Step Two : 172 - 72 (RHR) = 100 (HRR)
Step Three : 100 x 70% (maximum % heart rate for training)
70 (x) value
Step Four : 70 + 72 = 142 (APTHR)

i.e. = 142 is the Age predicted training Heart Rate.

9. An aerobic internal training :

Interval training in this kind of training is included because of lactic acid causes cessation of exercise. And also shortness of breath is desired during this type of training (it is not a reason to reduce intensity).

When we are doing the repetition of any kind of weight training continuously muscles which are used in that particular exercise goes fatigue due to lactic acid. And when we take the interval lactic acid goes off. So into a client's exercise program a trainer should include an aerobic interval.

10. Modifications should be made to an exercise program.

a) Reduced exercise intensity
b) Exercise fatigue
c) Prolonged S.O.B. (shortness of breath) in cool down.
d) Elevated pulse of 20 beats above resting rate after 10 minute cool down.
e) Frequent small injuries
f) Exercise soreness in muscles.

11. Warning signs that an exercise session should end :

a) Pain or pressure in the chest, throat or arm
b) Abnormal heart activity
c) Dizziness, light headedness or fainting
d) Disorientation
e) Diaphoresis (profuse sweating)

12. Differentiate between Flexion and extension :

Flexion - Decreasing the angle between two or more bones. Bending of a limb at a joint example Biceps curl.

Extension - An increase in the angle of the joint. Example - Triceps extension or leg extension.

13. Example of Pronation:

Rotation of a limb. Example : Turning the palm downward or flattening the arch of the foot.

14. Adduction :

Movement of a limb toward the midline of the body.
Exercise from cable cross. Machine High cross pulls.
(Body action - Arm Horizontal Adduction)).

15. The most overworked muscle in the human body :
Trapezius is probably the most overworked muscle in the body.

16. SITS Muscles :

a) Supraspinatus (top)
b) Infraspinatus (rare)
c) Teres minor (rare)
d) Subscapularies (rare)

17. Retraction of the scapula (squeezing the shoulder blades together) will relieve tension and tenderness in the pactroalis major and pactroalis minor.

18. Exercise that will help develop the serratus anterior :
Pullover exercise will develop this musculature.

19. Muscle that crosses both the hip and knee joints :
The Rectus femoris (in quadriceps) in only the muscle that crosses both the hip and knee joints.

20. 3 Muscle of Hamstring group :

a) Biceps femoris
b) Semimembranosus
c) Semitendinosus

21. Composition of skeletal muscle :
Skeletal muscle is composed mainly of water (75%) The remainder consists of about 20% protein and about 5% enzymes, fats, carbohydrates, pigments and inorganic salt.

22. The three different classifications of muscle tissues :
Skeletal muscles are formed of numerous components that work together to produce movement. Connective tissues divide muscles into their smaller, working divisions. Each division is wrapped in supportive connective tissue called fascia.

The relative thick, outer layer of protective fascia that surrounds each muscle organ is called the EPIMYSIUM.

The connective tissue sheath the penetrates the muscle and encloses the fascicle is called the PERIMYSIUM.

Surrounding and binding together each single muscle fiber in a relatively thin layer of connective tissue known as the ENDOMYSIUM. These levels of fascia are continuous within the muscle, extend beyond the muscle and join to form the tendons.

23. Myofibirls And Myofilaments

Muscle fibers are made up of small thread-like strands known as myofibrils, Depending on their size, muscle fibers may contain hundreds or thousands of myofibrils. Myofibrils run lengthwise through the muscle fibers, the parallel to each other, and can range in size from very short to very long. These are formed of even smaller structures called myofilaments. These consist primarily of two contractile protein: thick filaments, known as myosin and thin filaments known as Actin. The myfilaments do not extend for the entire length of the muscle, but form-repeating units called sarcomeres, the contractile units of the muscle.

24. What happens with respect to the myofilaments when a muscle contracts :

During muscle contraction, the "Z" lines ( a protein material to which the thin filaments attach) moves closer together and the sarcomeres shorten.

Specifically, when a muscle is stimulated to contract, the cross-bridge on the myosin filaments attach to sites in the Actin filaments this acts to pull the Actin filaments closer together the Cross-bridges bond to several successive sites along the Actin as the two filaments slide over each other. AND appearance of the sarcomere changes during contraction. The "H" Zone (The section in the middle of an uncontracted muscle) disappears completely and the "I" (this band is composed only of thin filaments) becomes smaller in size, but the size of the "A" bond (is the mixture of thick and thin myofilaments) remains the same.

25. Characteristics of slow twitch muscle fibers :

Muscle fibers termed slow-twitch have slower shortening speeds and are used in performance of activities requiring aerobic or oxidative metabolism of energy.

1) Slow twitch fibers contains more and larger mitochondria and related enzymes, as well as more blood capillaries and intercellular fat.

2) Slow twitch fibers are resistant to fatigue, that is they are able to produce low-force contractions for a relatively long period of time.

3) Slow twitch muscle fibers are high in myoglobin are red in colour.

Characteristics of fast twitch muscle fibers :

Fast twitch fiber have faster shortening speeds and are used in performance of maximal force muscle contractions.

1) They produce greater Myosin AT Pase activity the process by which ATP is broken down for muscle contraction.

2) Produce high force contractions for relatively short period of time.

3) These are low in myoglobin and are white in colour.

26. Difference :
           Muscle Hypertrophy       &         Muscle Hyperplasic
 

Muscle fiber hyperplasia + Muscle fiber hypertrophy =Many big muscle fibers.

27. Prime Movers , Antagonist And Stabilizer :

PRIME MOVER (Agonist)

The muscle with primary responsibility for the given body movement. In this example the Biceps Brachii is the prime mover responsible for flexing the arm at the elbow.

ANTAGONIST :

The muscle primarily in opposition to the prime mover muscle. For example the Triceps oppose the action of arm flexion.

STABILIZER :

The muscles that contract biometrically to eliminate multiple joint actions during performance of the desired movement. For example lattssimm dorsi and Pectorals major perform isometric contractions for purpose of securing the shoulder joint, when only elbow flexion is desired.


28. As a professional it is important to take into account inherited characteristics when designing a successful training program because of individual's physiologic response to the various components of an exercise program is determined to a large degree by genetic attributes such as age/physical fitness and skill level. Often genetic traits explain the variance in response between individuals to the same training program.

Physical characteristics largely determined by genetics include muscle fiber type and distributions, anaerobic threshold, joint flexibility body type, muscle length and even the tendency toward being underweight or overweight. An individual's predetermined genetic make up ultimately dictates athletic potential.

29. Leading factors causing muscular fatigue :

>Intensity                                                                              >Duration
>Biomechanics                                                                         >Genetic factors
>Equipments                                                                            >Environment
>Competition                                                                           >Training
>Underlying medical conditions

30. Types Of Muscular Contraction:

a) Concentric Contraction : muscle contracts as its fibers shorten.
b) Isometric contraction : muscle contracts maintaining a constant length.
c) Eccentric contraction : muscle contracts as its fiber long then.
d) Plyometric contraction : muscle contracts following a quick pre-sketch.

31. Define - Special Population -

A special population may be defined in terms of exercise on a group with a special medical condition who may require expertise and supervision to overcome that medical situation. Other special populations may just need to improve their skill level and knowledge or increase awareness and social interaction of conditioning by participating in a regular physical activity.

Example : Diabetes, hypertension, Arthritis older Adults etc.

32. Benefits of exercise for individual with diabetes :

a) Has shown improvement in glucose tolerance and overall metabolism.
b) Improvement in over all blood glucose control, cholesterol and strength.
c) Exercise like aerobic or strength training has an insulin like affect on glucose uptake into cells.

33. Benefits Of PACE Program :

PACE : (People with Arthritis can exercise).

a) Maintaining range of motion for all of its participants.
b) Clearing waste products that accumulate in joints through muscle toning.
c) ROM (Range of Motion) exercise participant can perform there three times or more during a given day.
c) Increasing muscle tone through resistance training with external work loads decreases to a minimum the fibromyalgia component and some of the suffering.
e) Using exercise as a social interaction to guard against depression, which is one of the major reasons arthritis patients deteriorate in health.

34. Two Types Of Arthritis:

a) Osteoarthritis : is a non-systematic disease and usually attacks on joint in the body.
b) Rheumotoid Arthritis : is a systemic disease that like type 1 diabetes, has an autoimmune etiology.

35. Three Categories Of Seniors:

a) 50-65 years old - May participate in most moderate weight training routines with only slight modifications (joint problem, decreased range of motion, any cardiovascular abnormalities)

b) 65-80 years old - For thin group modified programs should be modified and based on medical recommendation, ROM limitations, and signs of fatigue, initial muscle tone and joint pain.

c) 80 years old and up : For this age level, low exertion level should be monitored and emphasis placed on individual muscle group strength, overall posture and strength enhancement to avoid injury.

36. Three Type Of Hypertension:

a) Stage 1 - Patients may use low intensity training to keep their blood pressure level in check on opposed to the use of medication.

b) Stage 2 - Patients may have some organ damage due to increased pressure over time including left ventricular hypertrophy. For these patients an exercise program should consists of aerobics but no heavy straining or lifting.

c) Stage 3 - For patients with advance blood pressure and heavier organ and heart damage exercise itself in contraindicated.

37. Contraindications of individual with hypertension :

a) Training contraindications include systolic BP>175 mm Hg. Training should be postponed until this number is lowered to below 140 mm Hg.

b) Exercising without consent of physician is also contraindicated.

c) All persons training in a health club who have hypertension should be under the care of a physician. Instructor should be aware of all physical limitations (perceived exertion orthopaedic etc.) before working with any hypertensive patient.

38. Type of exercise program for an individual with arthritis :

The most common exercise program is the PACE exercise routine, And I also believe in this, because this is the safest exercise program for Arthritis individual's.

Suggest the individual according to PACE program that aerobic activities (low impact or without impact) 2-Days a week, and followed by the Body conditioning with moderate weight, incorporating range of motion (ROM) 2 days a week.

And also will put him/her in light flexibility five to ten minutes before and after each session.

According to the condition of the client the program can be modified more and also can give them the same exercises for 5 to 6 days also.

39. Exercise Program for a client with asthma :

a) Warm up - Deep breathing exercise, abdominal breathing, breathing through the nose 5 minutes stretching, range of motion exercise.

b) Resistance Training Program -

Body Parts                              2 sets of 10 Reps each exercise
 

Chest =                                  Bench press/
Shoulders=                              Shoulder press/overhead
Back=                                     Lat pulls, reverse flys, shrugs
Abdominal=                              Machine crunches
Biceps=                                   Dumbbell biceps curls
Triceps =                                 Triceps kickback
Hips/Adductors=                       Total hip or abductor/adductor
                                             Middle Back Rows,  

Cool Down - More respiratory work, plus walk recovery and flexibility.

40. Classifications of Cardiac exercise programs :

Stage - 1 - Programs denote patients who have just had surgery and are using exercise for first time. Aerobic instructors will probably not be working with this group, as they are physician assisted, and therein with use of heart monitors which record EKG response to training.

Stage - 2 - Patients are past the initial stage of medical intervention, and some that are a symptomatic may participate in outpatients programs. Some will wear 24 hours monitors and heart rate strips that are then checked by phone hook-up to a physician's office.

Stage - 4 - Patients are basically self-paced with their exercise and schedule regular visits with their exercise and cardiology team.

41. Cystic Fibrosis :

This is a common fatal genetic disease. It is characterized by the following traits : an increase in electrolytes suggesting a defect in cellular transport mechanisms and pancreatic insufficiency. This impairs growth and reduces absorption of nutrients and in the major cause of morbidity (which is impaired pulmonary mucous clearance) and subsequent infections of the respiratory tract.

Cystic Fibrosis is an insidious disease. Its affects on women are greater than that of men, showing a 2:1 mortality ratio in comparison.

Exercise would be beneficial for individuals with cystic fibrosis disease -

a) Warp up - Diaphragmatic breathing (abdominal breathing) minimum of 10 to 15 slow breaths for approx. 2 minutes. Low intensity cardiovascular works (treadmill, cycle or rowing machine), 5 to 8 minutes.

b) Weights Exercise (Basic) for all the body parts -
= 2-3 sets each part
= 8-10 reps each set

c) Cool down - A recommended program is more cardiovascular exercise (5-8 minutes) coupled with stretching and flexibility work and 10-15 repetitions of rhythmic diaphragmatic breathing exercise.

Exercise is not a cure for clients that suffer from Cystic Fibrosis. It is only the means to help CF patients improve their lung function and heighten their awareness about the benefits of fitness.

42. Important precautionary measures to consider concerning exercise and children -

a) Make sure medical clearance has been obtained.
b) Determine the appropriate level of participation
c) Insure appropriate shoes are worn.
d) Instruct children how to breath properly during exercise.
e) Give class orientation, describe the day's activities and
teach a healthy message.
f) Have children hydrate before, during and after exercise.

43. Immediate Benefits of exercise for children -

a) Improved ability to meet the demands of daily physical activity.
b) Improved results in Physical Performance tests.
c) Improved motor skills.
d) Reduced Injuries
e) Fewer chronic health conditions and a lower risk for developing chronic health problems than sedentary children introducing fitness for preschool years.

44. Contraindications to Exercise for (5-12 years) children :

a) Training at too high level of intensity and for long duration.
b) Training in hotter and more humid environment as thermo regulatory mechanisms in the child's body are not fully developed.
c) Sports injuries are problematic in this group.

45. Contraindications to Exercise for Pregnant woman -

a) Pregnancy induced hypertension.
b) Pre-term rupture of membranes
c) Pre-term labor during a prior or current pregnancy or both.
d) Incompetent cervix or a cerclage.
e) Persistent second or third trimester bleeding.
f) Intrauterine growth retardation.

46. Medications that reduces blood pressure both at rest and during exercise :

Beta Blockers - is the agent that reduces blood pressure both at test and during exercise.

a) Trade Name : Inderal, Lopressor, Corgard, Tenormin, Visken, Blocadren, Sectral, Cartrol, Kerlone, Zebeta tevatol.
b) Major use : Treatment of angina, arrhythmia, hypertension and Migraine headaches.
c) Mechanism of Action : Beta blocks receptors of the sympathetic nervous system leading to a reduced blood pressure both at rest and during exercise, as well as a decreased exercise heart rate.

47. Name of the medication that is used to normalize rhythm disturbances :
All Anti-arrhythmic drugs are used to normalize rhythm disturbance, however, they act in diverse ways.

Precautions should take as a trainer :

Individuals receiving anti-arrhythmic drug therapy should contact physician before beginning an exercise program. This is not an area in which to take chances.

48. Define Flexibility :

a) Normal range of motion of joints.
b) Traditionally measured in degrees of motion from the axis of rotation around a joint.
c) Differs from joint stability in that ligaments and surface geometry of articulation dictate static joint integrity.

49. Factors limit flexibility :

a) Bone Geometry b) Joint Capsule
c) Ligaments d) Muscle Tendons Units
e) Ligaments f) Age
g) Collagen-Ground substance connective tissue.

50. Two Type Of Stretching :

a) Static Stretching - is a simple and safe form of stretching. Two types of static stretching would be -

Static-active stretching where you assume the desired position, more slowly toward the extreme range of motion for the muscle group you are preparing to work on. Upon reaching the desired level of tension, hold for 15-30 seconds.

In static-passive stretching you have a partner move you towards your maximum range of motion while you submit to the stretch. Be sure before doing and after that you maintain proper breathing patterns throughout the stretching routine.

b) Dynamic Stretching - This is used primarily by athletes who need to increase their range of motion for sport-specific spills, when stretching dynamically, care must be taken not to exceed one's present range of motion for the joints being stretched, as injury may result.

2 Methods it can be used -

First even controlled rhythm must be established with swinging movements within your range of motion and then gradually increase the amplitude of the movement until you are at the desired level of tension at the end point of the movement.

Second, during some stretches, particularly the legs you can swing (kick) your leg into your hand, which stops the stretch at the end of each swing.

51. Most beneficial stretching to incorporate into an exercise program for a person trying to increase their range of motion :

State Stretching is the most beneficial stretching to incorporate into an exercise program and this stretching is most effective to increase the range of motion and for recovery purposes. This stretching in a simple and safe form of stretching. You assume the desired position move slowly towards the extreme range of motion. You can do this stretching with a partner to move you towards your maximum range of motion while you submit to the stretch.

52. PNF stretching -

PNF (Proprioceptive Neuro Muscular Facilitation) stretching is performed with a partner who provides resistance for the muscle being stretched prior to actually performing the stretch. The idea is that when you contract a muscle before stretching it, you inhibit the stretch reflex reaction. This reflex prevents you from reaching your potential range of motion. Through PNF stretching is the safety mechanism (stretch reflex) is diminished when done properly.


53. Example of PNF stretching -

Stretch for hamstrings - Lie down in your back and raise one leg up towards the ceiling so that your leg is at a 90 degree angle to your torso when viewed from the side. Your partner gets beyond the raised leg and gently moves your foot towards your head, so that the frong of your thigh approaches your chest.

When you get to the point of slight discomfort, signal your partner, who then offers static resistance as you contract your hamstring trying to press your leg back down towards the floor.

PNF contraction last for 5 to 10 seconds.

54. Leading Cause Of Low Back Injury :

Low back inflexibility is a leading cause of low back injury.

Improving flexibility of the low back can be attained by sitting down in a high back straight chair and rotating to each side. The goal is to reach and group the chair back. Relax into the stretch and hold the position for 30 seconds.

55. When ligaments are stretched :

If a ligament stretches more than 6% of its normal length, it tears. Attempting to stretch the ligaments is ineffective and can often be dangerous.

Stretching ligaments destabilizes joints and can lead to osteoarthritis.

56. Two kinds of stretch receptors and their functions :

a) The first type of receptor is called a MUSCLE SPINDLE CELL. Located within the muscle ballies, it senses changes in muscle length and the speed of those changes. When a muscle lengthens too quickly, the spindle cell is stimulated and reflexively causes the muscle to contract, resisting the lengthening and thereby preventing overstretching of the joint.

b) The second type of stretch receptor is called a GOLGI TENDON ORGAN (GTO). Located in the muscle tendon, when a muscle contract or stretches maximally, the GTO senses it and orders the muscle to relax.

57. A Flexibility conditioning Program for a healthy person :

- Stretch daily
- Stretch before and after activity.
- Participate in a general warm-up prior to stretching.
- Stretch major joint components
(i.e. shoulder-girdle complex, back, hip and legs)
- Hold stretched position for 20-30 seconds
- Perform 2-5 sets for each muscle group.

58. Proper Alignment in resistance training :

To align the resistance to the muscle property, the resistance should oppose the motion of the pulling - it is extremely important therefore, to know the motion of the muscle in order to align the body properly.

Maintain a neutral position with normal curvature for the neck, spine and pelvis. The spine is then in its strongest position and the inter-vertebral discs are under the amount of compression. Flattening the back creates a posterior tilt of the pelvis, an unnatural position to maintain throughout exercise. In addition to the neutral position throughout the spine it is important to stand erect with the shoulder blades together and chest out.

59. Determining Factors of ROM -

The major determining factors of ROM (range of motion) are bones, joints, muscles, nerves, fatigue and goals.

60. Factors used to determine the level of risk of an exercise

The exercise is risky or not it really depends on many factors. What may be classified as low risk for one individual may be high risk for another individual.

A person's strength, flexibility, age, experience and general physical condition are some of the variables necessary to assess to determine the risk of a particular exercise.

The primary concern when assessing the level of risk of an exercise is the positioning of the spine and other joints with regards to the force or impact. The further away the spine is from the neutral position with force, impact or resistance involved, the move of a risk the exercise may be.

One other factor involved in the level of risk of an exercise is the technique used to perform the exercise. If your technique is bad your risk will be high.

61. Exercises that target the middle trapezium and rhomboids

a) Reverse fly
b) Machine Rows
c) Lat Pulldown

62. Contraindication for using the low back machine :

Contraindication include excessive cervical flexion (chin to chest) and extension beyond the body position of 180 degrees. Rounding back when returning to starting position can increase the risks of lumber injury.

63. What do you not want to do while performing the one arm dumbbell row :

Swinging the dumbbell in front of body locking the knees to the support leg or performing fast movements that can create increased risk of injury.

64. Stiffed Legged Dead Lift Considered Dangerous :

The legs are either nearly locked out or locked out, thereby placing the load or fulcrum squarely on the lumbar spine. The erector spinals and gluteus are emphasized, but at great risk to the lumbar spine. Another potentially dangerous move is standing up and arching backwards. This compresses the lumbar spine.

65. Contraindications of Vertical Chest Press :

a) locking out of the elbows
b) allowing the hands to pass deeper than mid-axially (beginning of the armpit)

66. Performing biceps curls with supinated forearms :

When the forearm is supinated the biceps brachii is most actived part of the arm.

67. Contraindications for side lateral raises for the shoulder muscles :

a) Internally rotating hand with palm towards the floor.
b) The more exaggerated thumb down pinky towards the ceiling.

68. Position of a spotter for the squat :

To spot a person for squat, stand behind the person, follow their movement down, and back up with the hands placed under the arms. This position gives you the spotter, a greater degree of control.

69. Plantar flexion for the seated leg curl :

Planter flexion is not advised for the seated leg curl because, contraindication would be planter flexion of the foot, as this can destabilize the Achilles tendon and knee area.

70. Seated leg extension exercise considered contraindicated by some medical professionals :

Contraindicated by some medical professionals due to the amount of stress placed on the knee-joint while performing this particular exercise.
                                                                                           71. Modifications for an abdominal exercise :

a) For a beginner - Keep the head, neck and spine in neutral position. Try not to place the hands behind the head to support the neck (This takes you out of natural alignment and limits the neck muscles from becoming stronger because you are constantly supporting the head).

Beginner - Abdominal Crunch (1)

Place your arms crossed over your chest and slowly raise the shoulders up, creating a smaller distance between the bottom rib and the tops of the iliac crest of the hipbone. Try to maintain in the abdominal at all times, never fully relaxing in the starting position.

Intermediate : Abdominal Crunch (2)

To create for intermediate more challenging, try to curl up even further creating an even smaller distance between the bottom rib and the top of the hip bone.

Advance - Abdominal Crunch (3) [Full ROM] -

The position is same as beginner and intermediate, however, you will be raising the body up fully contracted and slowly lowering never fully releasing the tension from the abdominal. And to create more challenging can add resistance by incorporating a fell ball, medicine ball or weight plate.

72. Five Resistance-training guidelines :

a) Choose a weight that will allow 8-12 repetitions to build muscle endurance and muscular strength for 2-3 sets for major muscle group per exercise.

b) Never compromise technique to perform additional repetitions.

c) Do not hold your breath while during exertion (concentric phase). Exhale while performing any exertion work.

d) Increase weight loads by 25% when the final two repetitions in a predetermined set are performed with ease.

f) Balance resistance - training program by completing equal number of sets and repetitions with opposing muscle group. Emphasize the weaker muscle groups, especially the back and hamstring muscle groups.

g) Use both concentric (shortening) and eccentric (lengthening) action.

h) Use both single joint and multi joint exercise.


Exercise Sequence :

1. Large muscle before small muscle group exercises.
2. Multi-joint exercise before single joint exercise.
3. Higher intensity before lower intensity exercise.

Training Frequency :

1. 2-3 days per week for novice and intermediate training.
2. 45 days per week for advanced training.

73. Responsibilities to the client during weight training session :

a) The trainer is responsible for the safety of the lifter.
b) The trainer must pay attention at all times.
c) the trainer must be strong enough to assist the lifter at any point during the movement.
d) The trainer must know the proper form and technique of the exercise.

74. Good Morning Exercise : is considered to be contraindicated for the lower back :

This exercise classified as unsafe by the American Orthopedic Association based on physics and load on the lumbar spine.

This exercise give load on lumbar spine 10 times of the Actual weight lift in the exercise. It can cause lower back injury.

75. Contra-indicated Exercises for Rotator Cuff and Deltoids :

a) Let pull down behind the head
b) Barbell or machine press behind the neck.
c) Upright rows
d) Flat bench press trough a full range of motion.
e) Decline bench Press
f) Full range of motion dips.

76. Individuals should not perform the decline bench press:

a) Hyper-hypotensive clients
b) Chronic obstructive pulmonary disease (COP.D.)
c) Congestive heart failure patients.
d) Rotator cuff injury clients.

77. Benefits may result from a per iodized training program :

Per iodized training allows the athlete to achieve peak skills at the correct time. The entire concept takes advantage of the "S.A.I.D." Principle (specific Adaptation to imposed Demand), which states that the body adapts specifically to the type of training stress imposed upon it. Per iodizing training enables the body to adapt to training logical progression, which results in the greatest possible athletic performance.

78. Four phases of training in per iodization training:

a) Base Building Phase
b) Preparation Phase
c) Pre-competition Phase
d) Competition Phase

79. The best thing you can do for yourself as a personal trainer - is to educate yourself to the highest degree. Knowledge is power. The more you know about exercise physiology, kinesidogy training techniques and workout plans, the better you will be able to train your clients.

80. Ways to advertise your services to create business as a personal trainer :

a) Business Cards
b) Brochures and Marketing pieces
c) Telephone Availability and Answering Machines.
d) Letter of Introduction.
e) Strategies for your letter

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