1. Assessment
1.1. 11. Health, Wellness, and Fitness Assessments
1.1.1. Introduction and Preparticipation Health Screening
1.1.1.1. Contraindication
1.1.1.2. Physical Activity Readiness Questionnaire (PAR-Q+)
1.1.1.3. health history questionnaire (HHQ)
1.1.1.4. assessment sequencing
1.1.1.4.1. resting heart rate (RHR),
1.1.1.4.2. Blood Presure
1.1.1.4.3. Anthropometry and Body Composition Measurements
1.1.1.4.4. Cardiorespiratory Assessments
1.2. 12. Postural, Movement, and Performance Assessments
1.2.1. Introduction
1.2.2. Posture Assessment
1.2.2.1. Kinetic Chain Checkpoints
1.2.3. Observing Dynamic Posture
1.2.3.1. overhead squat assessment (OHSA)
1.2.3.1.1. Foot and Ankle Solutions
1.2.3.1.2. Knee Solujtions
1.2.3.1.3. LPHC Solutions
1.2.3.2. Single-Leg Squat Assessment
1.2.3.2.1. Anterior Soltuions
1.2.3.3. Pushing Assessment
1.2.3.3.1. Pushing Solugtions LPHC
1.2.3.3.2. Pushing Solution Shoulder
1.2.3.3.3. Pushing Solution: Head-Neck
1.2.3.4. Pulling Assessment
1.2.3.4.1. Solutions LPHC
1.2.3.4.2. Solutions: Shoulder
1.2.3.4.3. Solutions: Head-neck
1.2.4. Performance Assessments
1.2.4.1. Push-up test
1.2.4.2. Bench press strength assessment
1.2.4.3. Squat strength assessment
1.2.4.4. Vertical Jump Assessment
1.2.4.5. Long Jump Assessment
1.2.4.6. Lower Extremity Functional Test
1.2.4.7. 40 Yard dash assessment
1.2.4.8. Pro Shuttle Assessment
2. Implementing Fitness Assessments
2.1. Sequencing Assessments
2.1.1. 1 Particpating in Health Screening
2.1.2. 2 Physiological Assessments
2.1.3. 3 Body Composition Assessment
2.1.4. 4 Postural & Movement Assessments
2.1.5. 5 Cardio Assessments
2.1.6. 6 Performance Assessments
2.2. Reassessments
2.2.1. Considerations and Modifications
2.3. Overweight & Obese Clients
2.4. Youth Clients
2.5. Older Adult Clients
2.6. Prenatal Clients
3. Opportunity for Rapport Building
4. Exercise Technique & Training Instruction
4.1. 13. Integrated Training and the OPT Model
4.1.1. Inrtegrated Training Principles
4.1.1.1. Integrated Training
4.1.1.1.1. flexibility
4.1.1.1.2. cardiorespiratory
4.1.1.1.3. Core
4.1.1.1.4. Plyometrtic
4.1.1.1.5. Speed
4.1.1.1.6. Agility
4.1.1.1.7. quickness
4.1.1.1.8. Resistance Training
4.1.1.2. Benefits
4.1.1.2.1. Psychological
4.1.1.2.2. Physiological
4.1.1.2.3. Body Composition
4.1.1.2.4. Performance
4.1.1.3. Training in a Systematic and Progressive Fashion
4.1.1.3.1. self-efficacy
4.1.1.3.2. progressive overload
4.1.1.4. Training Fundamental Movement Patterns
4.1.1.4.1. Squating
4.1.1.4.2. hip hinge
4.1.1.4.3. Pulling
4.1.1.4.4. Pushing
4.1.1.4.5. Vertical Pressing
4.1.1.4.6. Hypertrophy
4.1.1.5. Training with Optimal Posture
4.1.1.5.1. Muscle Imbalance
4.1.1.5.2. Unilateral
4.1.1.5.3. Bilateral
4.1.1.6. Training for Optimal Range of Motion
4.1.1.7. Training in All Planes of Motion
4.1.1.7.1. sagittal
4.1.1.7.2. frontal
4.1.1.7.3. transverse
4.1.1.8. Acute Variables of Training
4.1.1.8.1. Repetition
4.1.1.8.2. Set
4.1.1.8.3. Training Intensity
4.1.1.8.4. Training volume
4.1.1.9. Training Based on Assessment Results
4.1.2. Introduction to Integrated Training Concepts
4.1.2.1. Flexibility Training
4.1.2.1.1. self-myofascial techniques
4.1.2.1.2. Static
4.1.2.1.3. Active
4.1.2.1.4. Dynamic
4.1.2.2. Core Training
4.1.2.3. Balance Training
4.1.2.4. Plyometric (Reactive) Training
4.1.2.4.1. stretch-shortening cycle,
4.1.2.5. Speed, Agility, and Quickness Training
4.1.2.6. Resistance Training
4.1.3. The Optimum Performance Training® Model
4.1.3.1. 1 PHASE 1 STABILIZATION ENDURANCE TRAINING
4.1.3.2. 2. PHASE 2 STRENGTH ENDURANCE TRAINING
4.1.3.3. 3. PHASE 3 MUSCULAR DEVELOPMENT TRAINING
4.1.3.4. 4. PHASE 4 MAXIMAL STRENGTH TRAINING
4.1.3.5. 5. PHASE 5 POWER TRAINING
4.2. 14. Flexibility Training Concepts
4.2.1. Introduction to Flexibility Training
4.2.1.1. Flexibility
4.2.1.2. extensibility
4.2.1.3. Range of Motion
4.2.1.4. Mobility
4.2.1.5. Myofascial
4.2.1.6. relative flexibility (path of least resistance)
4.2.1.7. HMS - Human Movement System
4.2.1.8. Soft Tissue
4.2.1.9. Multiplanar Flexibility
4.2.1.9.1. Latissimus dorsi
4.2.1.9.2. Biceps femoris
4.2.1.9.3. Gastrocnemius
4.2.2. Human Movement System Review
4.2.2.1. postural distortion patterns
4.2.2.1.1. Muscle Imbalances
4.2.2.1.2. Poor Posture
4.2.2.1.3. Improper Movement
4.2.2.1.4. Injury
4.2.2.2. Results of distortion Patterns
4.2.2.2.1. Muscle Imbalances
4.2.2.2.2. altered force-couple relationships
4.2.2.2.3. altered osteokinematics
4.2.2.2.4. altered arthrokinematics
4.2.2.3. Muscle Imbalances
4.2.2.3.1. ALTERED RECIPROCAL INHIBITION
4.2.2.3.2. SYNERGISTIC DOMINANCE
4.2.2.3.3. OSTEOKINEMATIC AND ARTHROKINEMATIC DYSFUNCTION
4.2.2.3.4. POOR NEUROMUSCULAR EFFICIENCY
4.2.2.4. Muscle Spindle
4.2.2.5. GOLGI TENDON ORGANS
4.2.2.5.1. autogenic inhibition
4.2.2.6. Scientific Principles of Flexibility
4.2.2.6.1. THE LENGTHENING REACTION
4.2.2.6.2. RECIPROCAL INHIBITION AND STRETCHING
4.2.3. Scientific Rationale for Flexibility Training
4.2.3.1. Pattern Overload
4.2.3.2. Cumulative Injury Cycle
4.2.3.2.1. Collagen Matrix
4.2.3.3. Flexibility Techniques
4.2.3.3.1. Self-Myofascial Techniques
4.2.3.3.2. Static Stretching
4.2.3.3.3. Active Stretching
4.2.3.3.4. Dynamic Stretching
4.2.3.3.5. Controversial Stretches
4.3. 15 Cardiorespiratory Fitness Training Concepts
4.3.1. Introduction
4.3.1.1. Cardiorespiratory fitness
4.3.1.2. activities of daily living (ADL)
4.3.1.3. rate of progression
4.3.1.4. adherence
4.3.1.5. Benefits of Cardiorespiratory Fitness
4.3.1.5.1. morbidity
4.3.1.5.2. mortality
4.3.1.6. General Guidelines for Cardiorespiratory Fitness Training
4.3.1.6.1. Frequency
4.3.1.6.2. Intensity
4.3.1.6.3. Time
4.3.1.6.4. Type
4.3.1.6.5. Volume
4.3.1.6.6. Enjoyment
4.3.1.6.7. Progression (Increase in tminutes %10 each week)
4.3.2. Components of Cardiorespiratory Fitness Training
4.3.2.1. Cardiorespiratory Warm-Up Phase
4.3.2.1.1. Suggested Warm-ups
4.3.2.2. Conditioning Phase
4.3.2.3. Cool Down Phase
4.3.2.3.1. Flexibility in Cool Down
4.3.3. Stage Training
4.3.3.1. SAID Principle
4.3.3.2. ZONE1
4.3.3.3. ZONE2
4.3.3.4. ZONE3
4.3.3.5. ZONE4
4.3.3.6. STAGE5 (sport speciific)
4.3.4. Postural Considerations in Cardiorespiratory Training
4.3.4.1. Rounded Shoulders and Forward Head Posture
4.3.4.2. Anterior Pelvic Tilt
4.3.4.3. Adducted and Internally Rotated Knees and Pronated Feet
4.4. 16. Core Training Concepts
4.4.1. Introduction to Core Training
4.4.1.1. core stability,
4.4.1.2. core endurance
4.4.1.3. core strength
4.4.1.4. core power
4.4.1.5. Core (LPHC) Musculature
4.4.1.5.1. Local (on/near vertabrae, short)
4.4.1.5.2. Global
4.4.2. Importance of Properly Training the Core Muscles
4.4.2.1. Scientific Rationale for Core Training
4.4.2.1.1. OPTIMIZING POSTURE
4.4.2.1.2. PERFORMANCE
4.4.2.1.3. INJURY RESISTANCE
4.4.2.1.4. REHABILITATION (LPB)
4.4.3. Guidelines for Core Training
4.4.3.1. All planes of motion
4.4.3.2. Designing a Core Training Program
4.4.3.2.1. Functional Outcomes
4.4.3.2.2. CORE TRAINING PROGRESSIONS
4.4.3.2.3. FIVE KINETIC CHAIN CHECKPOINTS
4.4.3.3. Core Exercises
4.4.3.3.1. Marching
4.4.3.3.2. Floor Bridge
4.4.3.3.3. Ball Bridge
4.4.3.3.4. Floor Cobra
4.4.3.3.5. Ball Cobra
4.4.3.3.6. Fire Hydrant
4.4.3.3.7. Plank
4.4.3.3.8. Side Plank
4.4.3.3.9. Dead Bug
4.4.3.3.10. Bird Dog
4.4.3.3.11. Kneeling Palloff Press
4.4.3.3.12. Farmer’s Carry
4.4.3.3.13. Floor Crunch
4.4.3.3.14. Ball Crunch
4.4.3.3.15. Back Extension
4.4.3.3.16. Reverse Crunch
4.4.3.3.17. Knee-Up
4.4.3.3.18. Cable Rotation
4.4.3.3.19. Cable Lift
4.4.3.3.20. Cable Chop
4.4.3.3.21. Medicine Ball Rotation Chest Pass
4.4.3.3.22. Ball Medicine Ball Pullover Throw
4.4.3.3.23. Front Medicine Ball Oblique Throw
4.4.3.3.24. Side Medicine Ball Oblique Throw
4.4.3.3.25. Medicine Ball Soccer Throw
4.4.3.3.26. Medicine Ball Woodchop Throw
4.4.3.3.27. Medicine Ball Back Extension Throw
4.5. 17. Balance Training Concepts
4.5.1. Essential Concepts of Balance
4.5.1.1. Center of Gravity
4.5.1.2. base of support
4.5.1.3. Limits of Stability
4.5.1.4. Static balance
4.5.1.5. Dynamic balance
4.5.1.6. Maintaining Balance
4.5.1.6.1. vestibular
4.5.1.6.2. somatosensory
4.5.1.6.3. sensorimotor function
4.5.1.7. Mechanisma of Balance
4.5.1.7.1. Visual
4.5.1.7.2. Somosensory
4.5.1.7.3. Vestibular
4.5.2. Scientific Rationale for Balance Training
4.5.2.1. PERFORMANCE
4.5.2.1.1. neuromuscular control,
4.5.2.2. INJURY RESISTANCE
4.5.2.2.1. anterior cruciate ligament (ACL)
4.5.2.3. REHABILITATION
4.5.2.3.1. perturbation
4.5.2.3.2. proprioceptively enriched environment
4.5.3. Guidelines for Balance Training
4.5.3.1. Balance Training Parameters
4.5.3.2. BALANCE TRAINING PROGRESSIONS
4.5.3.3. FIVE KINETIC CHAIN CHECKPOINTS
4.5.3.3.1. Feet pointing straight ahead
4.5.3.3.2. Knees in line with the second and third toes (avoid allowing knees to cave inward)
4.5.3.3.3. Hips level and in a neutral position
4.5.3.3.4. Shoulders in a neutral position (not protracted or elevated)
4.5.3.3.5. Head with cervical spine in a neutral position (chin tuck)
4.5.4. Balance Exercies
4.5.4.1. Tandem Stance
4.5.4.2. Single-Leg Balance
4.5.4.3. Single-Leg Balance
4.5.4.4. Single-Leg Hip Rotation
4.5.4.5. Single-Leg Lift and Chop
4.5.4.6. Single-Leg Arm and Leg Motion
4.5.4.7. Single-Leg Windmill
4.5.4.8. Single-Leg Throw and Catch
4.5.4.9. Single-Leg Squat
4.5.4.10. Single-Leg Squat Touchdown
4.5.4.11. Single-Leg Romanian Deadlift
4.5.4.12. Multiplanar Step-Up to Balance
4.5.4.13. Multiplanar Lunge to Balance
4.5.4.14. Multiplanar Hop with Stabilization
4.5.4.15. Multiplanar Single-Leg Box Hop-Up with Stabilization
4.5.4.16. Multiplanar Single-Leg Box Hop-Down with Stabilization
4.6. 18. Plyometric (Reactive) Training Concepts
4.6.1. Principles of Plyometric Training
4.6.2. rate of force production
4.6.3. stretch-shortening cycle.
4.6.4. integrated performance paradigm
4.6.5. Three Phases
4.6.5.1. THE ECCENTRIC PHASE
4.6.5.1.1. magnitude of the stretch
4.6.5.1.2. rate of the stretch
4.6.5.1.3. duration of the stretch
4.6.5.2. THE AMORTIZATION PHASE
4.6.5.3. THE CONCENTRIC PHASE
4.6.6. neuromuscular efficiency
4.6.7. Designing a Plyometric Training Program
4.6.7.1. INTENSITY
4.6.7.2. VOLUME
4.6.7.3. TRAINING FREQUENCY AND RECOVERY
4.6.8. Polymetric Exercises
4.6.8.1. Squat Jump with Stabilization
4.6.8.2. Multiplanar Box Jump-Up with Stabilization
4.6.8.3. Multiplanar Box Jump-Down with Stabilization
4.6.8.4. Multiplanar Jump with Stabilization
4.6.8.5. Squat Jump
4.6.8.6. Lunge Jump
4.6.8.7. Tuck Jump
4.6.8.8. Butt Kick
4.6.8.9. Repeat Box Jumps
4.6.8.10. Power Step-Up
4.6.8.11. Ice Skaters (aka Skater Jumps)
4.6.8.12. Single-Leg Power Step-Up
4.6.8.13. Proprioceptive Plyometrics
4.6.8.14. `Depth Jump
4.6.8.15. Plyometric Push-Up
4.7. 19. Speed, Agility, and Quickness Training Concepts
4.7.1. Concepts in Speed, Agility, and Quickness Training
4.7.2. Speed
4.7.2.1. Proper Sprint Mechanics
4.7.2.1.1. Frontside Mechanics
4.7.2.1.2. Backside Mechanics
4.7.3. Agility
4.7.4. Quickness
4.7.5. Speed, Agility, and Quickness for Nonathletic Populations
4.7.5.1. SAQ Training Programs for Youth
4.7.5.2. SAQ Training for Weight Loss
4.7.5.3. SAQ Training for Older Adults
4.7.6. SAQ Drills and Programming Strategies
4.7.6.1. SAQ Speed Ladder Drills
4.7.6.1.1. One-Ins and Two-Ins
4.7.6.1.2. In-In-Out-Out and In-In-Out (Zig Zag)
4.7.6.1.3. Side Shuffle and Ali Shuffle
4.7.6.2. SAQ Cone Drills
4.7.6.2.1. 5-10-5 Drill
4.7.6.2.2. Modified Box Drill
4.7.6.2.3. Box Drill
4.7.6.2.4. LEFT Drill
4.8. 20. Resistance Training Concepts
4.8.1. Introduction to Resistance Training
4.8.1.1. Principle of Adaptation
4.8.1.1.1. General Adaption Syndrome
4.8.1.1.2. Principle of Specifity
4.8.1.2. GAS Model
4.8.1.2.1. ALARM REACTION STAGE
4.8.1.2.2. RESISTANCE DEVELOPMENT STAGE
4.8.1.2.3. EXHAUSTION STAGE
4.8.1.3. The Principle of Specificity: The SAID Principle
4.8.1.3.1. Mechanical, Neuromuscular, and Metabolic Specificity
4.8.1.3.2. Mechanical specificity
4.8.1.3.3. Neuromuscular specificity
4.8.1.3.4. Metabolic specificity
4.8.2. Progressive Adaptations from Resistance Training
4.8.2.1. Stabilization
4.8.2.2. Muscular Hypertrophy
4.8.2.2.1. myofibril
4.8.2.3. Strength
4.8.2.3.1. Motor Unit
4.8.2.4. Power
4.8.2.4.1. Force × Velocity or Work ÷ Time
4.8.2.4.2. rate of force production
4.8.3. Introduction to Acute Variables
4.8.3.1. Acute Variables of Training
4.8.3.1.1. REPETITIONS
4.8.3.1.2. SETS
4.8.3.1.3. TRAINING INTENSITY
4.8.3.1.4. REPETITION TEMPO
4.8.3.1.5. REST INTERVAL
4.8.3.1.6. TRAINING VOLUME
4.8.3.1.7. TRAINING FREQUENCY
4.8.3.1.8. TRAINING DURATION
4.8.4. Resistance Training Systems
4.8.4.1. The Single-Set System
4.8.4.2. The Multiple-Set System
4.8.4.3. The Pyramid System
4.8.4.4. The Superset System
4.8.4.5. Complex Training
4.8.4.5.1. post-activation potentiation (PAP)
4.8.4.6. Drop Sets
4.8.4.7. Giant Set
4.8.4.8. Rest-Pause Set
4.8.4.9. The Circuit-Training System
4.8.4.10. The Peripheral Heart Action System
4.8.4.11. The Split-Routine System
4.8.4.12. Vertical loading System
4.8.4.13. Horizontal loading System
4.8.5. Safety
4.8.5.1. Maintaining a Safe Environment
4.8.5.2. Proper Equipment Setup
4.8.5.3. Spotting Techniques
4.8.5.4. Monitoring Exercise
4.8.5.4.1. FIVE KINETIC CHAIN CHECKPOINTS
4.8.5.5. Proper Breathing Technique
4.8.5.5.1. Valsalva maneuver
4.8.6. Guidelines for Resistance Training
4.8.6.1. Resistance Training Progressions
4.8.6.1.1. STABILIZATION-FOCUSED EXERCISES
4.8.6.1.2. STRENGTH-FOCUSED EXERCISES
4.8.6.1.3. POWER-FOCUSED EXERCISES
4.8.7. Resistance Training Exercises
4.8.7.1. Total-Body Exercise Descriptions
4.8.7.1.1. Ball Squat, Curl to Press
4.8.7.1.2. Multiplanar Step-Up, Balance, Curl to Overhead Press
4.8.7.1.3. Single-Leg Squat, Curl to Overhead Press
4.8.7.1.4. Single-Leg Squat to Row
4.8.7.1.5. Multiplanar Lunge to Two-Arm Dumbbell Press
4.8.7.1.6. Squat, Curl to Two-Arm Press
4.8.7.1.7. Deadlift, Shrug to Calf Raise
4.8.7.1.8. Two-Arm Push Press
4.8.7.1.9. Barbell Clean
4.8.7.2. Chest/Pushing Exercise Descriptions
4.8.7.2.1. Push-Up
4.8.7.2.2. Push-Up: Hands on Ball
4.8.7.2.3. Standing Cable Chest Press
4.8.7.2.4. Flat Dumbbell Chest Press
4.8.7.2.5. Barbell Bench Press
4.8.7.2.6. Medicine Ball Chest Pass
4.8.7.2.7. Medicine Ball Rotation Chest Pass
4.8.7.3. Back/Pulling Exercise Descriptions
4.8.7.3.1. Ball Cobra
4.8.7.3.2. Ball Dumbbell Row
4.8.7.3.3. Standing Cable Row
4.8.7.3.4. Seated Cable Row
4.8.7.3.5. Seated Lat Pulldown
4.8.7.3.6. Medicine Ball Pullover Throw
4.8.7.3.7. Soccer Throw
4.8.7.4. Shoulder/Vertical Pressing Exercise Descriptions
4.8.7.4.1. Tubing External Rotation
4.8.7.4.2. Tubing Internal Rotation
4.8.7.4.3. Single-Leg Dumbbell Scaption
4.8.7.4.4. Ball Combo I
4.8.7.4.5. Ball Combo II
4.8.7.4.6. Standing Dumbbell Shoulder Press
4.8.7.4.7. Standing Dumbbell Lateral Raise
4.8.7.4.8. Seated Dumbbell Shoulder Press
4.8.7.4.9. Seated Shoulder Press Machine
4.8.7.4.10. Front Medicine Ball Oblique Throw
4.8.7.4.11. Overhead Medicine Ball Throw
4.8.7.5. Biceps Exercise Descriptions
4.8.7.5.1. Single-Leg Dumbbell Curl
4.8.7.5.2. Standing Dumbbell Curl
4.8.7.5.3. Standing Barbell Curl
4.8.7.5.4. Standing Hammer Curl
4.8.7.5.5. Seated Two-Arm Dumbbell Biceps Curl
4.8.7.5.6. Biceps Curl Machine
4.8.7.6. Triceps Exercise Descriptions
4.8.7.6.1. Supine Ball Dumbbell Triceps Extensions (Dumbbell Skull Crushers)
4.8.7.6.2. Prone Ball Dumbbell Triceps Extensions
4.8.7.6.3. Cable Pushdown
4.8.7.6.4. Supine Bench Barbell Triceps Extensions (Barbell Skull Crushers)
4.8.7.6.5. Close Grip Bench Press
4.8.7.7. Leg Exercise Descriptions
4.8.7.7.1. Ball Squat
4.8.7.7.2. Single-Leg Romanian Deadlift
4.8.7.7.3. Calf Raise
4.8.7.7.4. Multiplanar Step-Up
4.8.7.7.5. Multiplanar Lunge
4.8.7.7.6. Dumbbell Squat
4.8.7.7.7. Leg Press (Hip Sled)
4.8.7.7.8. Barbell Squat
4.8.7.7.9. Deadlift
4.8.7.7.10. Squat Jump
4.8.7.7.11. Tuck Jump
5. Program Design
5.1. 21. Optimum Performance Training Model
5.1.1. Introduction to Program Design
5.1.1.1. adherence
5.1.1.2. adherence
5.1.1.3. kinetic chain,
5.1.1.4. Iceberg effect
5.1.1.5. Program Design
5.1.1.5.1. TRAINING PLANS
5.1.1.5.2. PERIODIZATION FUNDAMENTALS
5.1.2. The Optimum Performance Training Model
5.1.2.1. OPT Daily Workout Template
5.1.2.1.1. WARM-UP
5.1.2.1.2. ACTIVATION
5.1.2.1.3. SKILL DEVELOPMENT
5.1.2.1.4. RESISTANCE TRAINING
5.1.2.1.5. CLIENT'S CHOICE
5.1.2.1.6. COOL-DOWN
5.1.2.2. Stabilization Level of the OPT Model
5.1.2.2.1. Phase 1 Stabilization Endurance Training
5.1.2.2.2. STABILIZATION LEVEL RESISTANCE TRAINING
5.1.2.3. Strength Level of OPT Model
5.1.2.3.1. Phase 2 Strength Endurance Training
5.1.2.3.2. Phase 3 Muscular Development Training
5.1.2.3.3. Phase 4 Maximal Strength Training
5.1.2.3.4. Designing Strength Level Programs
5.1.2.4. Power Level of OPT Model
5.1.2.4.1. Designing Power Level Programs
5.1.3. Applying the OPT Model
5.1.3.1. Applying the OPT Model for the Goal of Body Fat Reduction
5.1.3.2. Applying the OPT Model for Increasing Lean Body Mass
5.1.3.3. Applying the OPT Model for Improving General Sports Performance
5.2. 22. Introduction to Exercise Modalities
5.2.1. Introduction: Strength-training Machines, Free Weights, and Cable Machines
5.2.1.1. Strength-Training Machines
5.2.1.1.1. supersets
5.2.1.1.2. circuit-training
5.2.1.1.3. core stability
5.2.1.1.4. planes of motion
5.2.1.1.5. proprioceptively enriched environments
5.2.1.2. Cable Machines
5.2.1.3. Elastic Resistance and Medicine Balls
5.2.1.3.1. TRX RIP TRAINER
5.2.1.3.2. Medicine Balls
5.2.1.3.3. Kettlebell and Bodyweight Training
5.2.1.3.4. Bodyweight Training
5.2.1.3.5. Suspended Bodyweight Training
5.2.1.3.6. Sandbags
5.2.1.4. Sandbags, ViPR, and Battle Ropes
5.2.1.4.1. ViPR
5.2.1.4.2. Battle Ropes
5.2.2. Introduction to Proprioceptive Modalities
5.2.2.1. Stability Balls
5.2.2.2. BOSU Balls
5.2.2.3. Terra-Core
5.2.3. Trackers
5.2.3.1. MOTIVATION
5.2.3.2. ACCOUNTABILITY
5.2.3.3. ACCURACY
5.2.3.4. MEDICAL PURPOSES
5.2.3.5. NUTRITIONAL APPS
5.2.3.6. FITNESS APPS
5.3. 23. Chronic Health Conditions and Special Populations
5.3.1. Age Considerations
5.3.1.1. Physiologic Differences Between Children and Adults
5.3.1.2. Resistance Training for Youth
5.3.1.3. Youth Training
5.3.2. Older Adults
5.3.2.1. Mortality
5.3.2.2. Arteriosclerosis
5.3.2.3. atherosclerosis
5.3.2.4. Physical Activity Readiness Questionnaire Plus (PAR-Q+)
5.3.2.5. Physiologic and Training Considerations for Older Adults
5.3.2.6. Basic Exercise Guidelines for Older Adults
5.3.3. Obesity
5.3.3.1. Body Mass Index
5.3.3.2. Causes of Obesity
5.3.3.3. Obesity and Exercise Training
5.3.3.4. PSYCHOSOCIAL ASPECTS OF WORKING WITH OBESE CLIENTS
5.3.3.5. Physiologic and Training Considerations for Individuals Who Are Overweight or Obese
5.3.3.6. Basic Exercise Guidelines for Individuals Who Are Overweight or Obese
5.3.4. Diabetes
5.3.4.1. hyperglycemia
5.3.4.2. hypoglycemia
5.3.4.3. Exercise and Diabetes
5.3.4.4. Physiologic and Training Considerations for Individuals with Diabetes
5.3.4.5. Physiologic and Training Considerations for Individuals with Diabetes (continued)
5.3.4.6. Basic Exercise Guidelines for Individuals with Diabetes
5.3.5. Hypertension and Coronary Heart Disease
5.3.5.1. Hypertension
5.3.5.1.1. Physiologic and Training Considerations for Individuals with Hypertension
5.3.5.1.2. Basic Exercise Guidelines for Individuals with Hypertension
5.3.5.2. Coronary Heart Disease
5.3.5.2.1. Physiologic and Training Considerations for Individuals with Coronary Heart Disease
5.3.5.2.2. Basic Exercise Guidelines for Individuals with Coronary Heart Disease
5.3.6. Osteopenia / Osteoporosis
5.3.6.1. Physiologic and Training Considerations for Individuals with Osteoporosis
5.3.6.2. Basic Exercise Guidelines for Individuals with Osteoporosis
5.3.7. Arthritis
5.3.7.1. osteoarthritis
5.3.7.2. rheumatoid arthritis.
5.3.7.3. Physiologic and Training Considerations for Individuals with Arthritis
5.3.7.4. Basic Exercise Guidelines for Individuals with Arthritis
5.3.8. Cancer and Pregnancy
5.3.8.1. Cancer
5.3.8.1.1. Physiologic and Training Considerations for Individuals with Cancer
5.3.8.1.2. Basic Exercise Guidelines for Individuals with Cancer
5.3.8.2. Exercise and Pregnancy
5.3.8.2.1. Physiologic and Training Considerations for Women and Pregnancy
5.3.8.2.2. Basic Exercise Guidelines for Women and Pregnancy
5.3.9. Chronic Lung Disease
5.3.9.1. restrictive lung disease
5.3.9.2. chronic obstructive lung disease,
5.3.9.3. dyspnea
5.3.9.4. Physiologic and Training Considerations for Individuals with Lung Disease
5.3.9.5. Basic Exercise Guidelines for Individuals with Lung Disease
5.3.10. Intermittent Claudication and Peripheral Arterial Disease
5.3.10.1. Physiologic and Training Considerations for Individuals with Intermittent Claudication or PAD (continued)
5.3.10.2. Basic Exercise Guidelines for Individuals with Intermittent Claudication or PAD
6. Conclusion & Appendices
6.1. 24.
7. GLOSSARY of Terms
8. Professional Development & Responsibility
8.1. 1. Modern State of Health and Fitness
8.1.1. Welcome
8.1.2. Global State of Health
8.1.3. Physical Inactivity Relationship to Chronic Disease
8.1.4. Muscular Dysfunction & Increased Injury
8.1.5. Healthcare Continuum
8.1.6. Scope of Practice and Code of Conduct
8.1.7. Summary
8.2. 2. Personal Training Profession
8.2.1. Fitness Industry Employment L Landscape
8.2.2. Career Development
8.2.3. A Day in the Life
8.2.4. Sales
8.2.5. Marketing
8.2.6. Continueing Education
8.2.7. Summary
9. Client Relations & Behaviorial Coaching
9.1. 3. Psychology of Exercise
9.1.1. Role in Fitness & Wellness
9.1.2. Common Barriers to Exercise
9.1.3. Social Influence on Exercise
9.1.4. Psychological Benefits of Exercise
9.1.5. Summary
9.2. 4. Behavioral Coaching
9.2.1. Intro to Behavioral Coachint
9.2.2. Stages of Change Model
9.2.3. Importance of Effective Communication Skills
9.2.4. Motivational Interviewing
9.2.5. Strategies to Enhance Exercise Adherence
9.2.6. The Initial Session
9.2.7. Summary
10. Feed-forward activation
10.1. ??
11. Basic/Applied Science and Nutritional Concepts
11.1. 5. Nervous, Muscular, and Skeletal Systems
11.1.1. **Kinetic Chain**
11.1.1.1. Picture
11.1.2. Nervous System
11.1.2.1. Neuron
11.1.2.1.1. Cell Body
11.1.2.1.2. Axon
11.1.2.1.3. Dendrites
11.1.2.2. Central Nervous System
11.1.2.2.1. Diagram
11.1.2.3. Peripheral Nervous system
11.1.2.3.1. Diagram
11.1.2.3.2. Afferent pathway
11.1.2.3.3. Interneurons
11.1.2.3.4. Efferent pathway
11.1.2.3.5. Mechanoreceptors
11.1.2.3.6. Motor Nerves
11.1.2.4. Functions of..
11.1.2.4.1. Sensory
11.1.2.4.2. Integrative
11.1.2.4.3. Motor
11.1.2.5. Life Course/Cycle
11.1.2.5.1. Neuroplactisty
11.1.2.5.2. Neurocircuitry
11.1.2.6. Physical Activity & Nervous System
11.1.2.6.1. Motor Skills
11.1.3. Human Movement
11.1.4. Skeletal System
11.1.4.1. Vertebral Column
11.1.4.1.1. Spinal Cord
11.1.4.1.2. Invertebral Disks
11.1.4.1.3. Neutral Spine
11.1.4.2. Osteoporosis
11.1.4.3. Divisions of..
11.1.4.3.1. Axial
11.1.4.3.2. Appendicular
11.1.4.4. Levers (bones muscles attach)
11.1.4.5. Bone Growth
11.1.4.5.1. Remodeling (cells)
11.1.4.5.2. Wolf's Law
11.1.4.6. Bone Types
11.1.4.6.1. Long
11.1.4.6.2. Short
11.1.4.6.3. Flat
11.1.4.6.4. Irregular
11.1.4.6.5. Sesamoid
11.1.4.7. Bone Markings
11.1.4.7.1. Depressions
11.1.4.7.2. Processes
11.1.4.8. Joints
11.1.4.8.1. Synovial
11.1.4.8.2. Nonsynovial
11.1.4.8.3. Function of
11.1.4.8.4. Joint Connective Tissue
11.1.4.9. Skeletal System Life Course
11.1.4.9.1. Growth Plates
11.1.4.10. Exercise Impact on Bone Mass
11.1.5. Muscular System
11.1.5.1. skeletal muscle
11.1.5.1.1. "F"ascia
11.1.5.1.2. "M"uscle fibers and their Contractile Elements
11.1.5.1.3. Sliding Filament Theory
11.1.5.1.4. Neural Activation
11.1.5.2. cardiac
11.1.5.3. smooth
11.2. 6. Cardiorespiratory, Endocrine, and Digestive Systems
11.2.1. Cardiovasculalur System
11.2.1.1. Heart
11.2.1.1.1. Atrium (Superior, return blood to heart)
11.2.1.1.2. Ventrical (Inferior, blood to lungs and body)
11.2.1.1.3. Pulminary (Right - "Returns" bluood to heart)
11.2.1.1.4. Systemic (Left, "Leaves heart")
11.2.1.2. Thorasic Cavity
11.2.1.2.1. Heart
11.2.1.2.2. Lungs
11.2.1.3. Blood
11.2.1.3.1. Red cells
11.2.1.3.2. White cells
11.2.1.3.3. platelets
11.2.1.3.4. Plasma (55% of blood)
11.2.1.3.5. Support Mechanisms
11.2.1.4. Vessels
11.2.1.4.1. Arteries
11.2.1.4.2. Veins
11.2.1.5. Mediastinum
11.2.1.5.1. Heart
11.2.1.5.2. Esophigas
11.2.1.6. Cardiac Muscle (striated, involuntary)
11.2.1.6.1. myofibrils
11.2.1.6.2. sarcomeres
11.2.1.6.3. Contraction
11.2.1.7. Heart Function
11.2.1.7.1. Stroke Volume
11.2.1.7.2. Heart Rate
11.2.1.7.3. Output (Q)
11.2.1.8. Hypertension
11.2.2. Respiratory System (Pulmonary)
11.2.2.1. Mechanisms of Breathing
11.2.2.1.1. Respiratory Pump
11.2.2.2. Respiratory Airway
11.2.2.2.1. Conducting Airways
11.2.2.2.2. Respiratory Airways
11.2.2.2.3. Diffusion
11.2.3. Cardiorespiratory System Function
11.2.3.1. OXYGEN CONSUMPTION
11.2.3.2. ABNORMAL BREATHING PATTERNS
11.2.3.2.1. tachypnea >24 (too high)
11.2.3.2.2. bradypnea < 8 (too low)
11.2.3.2.3. dyspnea, (slow, shallow breathing...diziness)
11.2.3.3. diaphragmatic breathing
11.2.4. Endocrine System (Hormones)
11.2.4.1. lipolysis
11.2.4.2. Enzyme
11.2.4.3. Glands
11.2.4.3.1. Hypothalimus (talks to Pituatory)
11.2.4.3.2. Pitutary (growth hormone)
11.2.4.3.3. Pineal (melatonin)
11.2.4.3.4. Pancreas (insulin, glucagon, and digestive juices.)
11.2.4.3.5. Thyroide
11.2.4.3.6. Adrenal
11.2.4.3.7. Reproductive (TESTOSTERONE AND ESTROGEN)
11.2.4.4. Hormone
11.2.4.4.1. INSULIN-LIKE GROWTH FACTORS
11.2.4.5. Target receptor cells
11.2.4.6. Control of Blood Glucose
11.2.4.6.1. insulin
11.2.4.6.2. glucagon,
11.2.4.6.3. substrates
11.2.4.6.4. Effects of Exercise
11.2.5. Digestive System
11.3. 7. Human Movement Science
11.3.1. Human Movement System
11.3.1.1. Nervous System
11.3.1.2. Muscular System
11.3.1.3. Skeletal System
11.3.2. Kinetic Chain
11.3.3. Regional Interdependence
11.3.4. Biomechanics
11.3.4.1. Kinesiology
11.3.4.2. Anatomic position
11.3.4.2.1. Table
11.3.5. PLANES OF MOTION, AXES, AND JOINT MOTIONS
11.3.5.1. Planes
11.3.5.1.1. Sagittal
11.3.5.1.2. Frontal
11.3.5.1.3. Tranverse
11.3.5.2. Movements
11.3.5.2.1. osteokinematic (visible)
11.3.5.2.2. arthrokinematic (hidden in joint(
11.3.5.2.3. Flexion
11.3.5.2.4. Extentsion
11.3.5.2.5. Attributes
11.3.5.3. Scapular Motion
11.3.5.3.1. Scapular Retratction
11.3.5.3.2. Scapular Protraction
11.3.5.3.3. Scapular Depression
11.3.5.3.4. Scapular Elevation
11.3.6. Muscle Actions
11.3.6.1. Isotonic
11.3.6.1.1. Eccentric
11.3.6.1.2. Concentric
11.3.6.2. Isometric
11.3.6.2.1. Core
11.3.6.3. Isokinetic
11.3.6.4. Muscle Action Spectrum
11.3.7. Functional Anatomy of Muscles
11.3.7.1. Muscles as movers
11.3.7.1.1. Agonisgts
11.3.7.1.2. Antagonist
11.3.7.1.3. Synergists
11.3.7.1.4. Stabilizers
11.3.7.2. Open vs Closed-chain
11.3.8. Muscular Force
11.3.8.1. Length-tension relationship
11.3.8.2. Resting length
11.3.8.3. Actin
11.3.8.4. Mysin
11.3.8.5. Sarcomere
11.3.9. Muscle Balance
11.3.9.1. length-tension relationship
11.3.9.2. altered length-tension relationship (muscle imbalance)
11.3.9.3. Reciprical inhibition
11.3.9.4. Altered reciprocal inhibition
11.3.9.5. Neutral position
11.3.9.6. Stretch-shortening cycle
11.3.9.7. Series elastic component
11.3.9.8. Amortization Phase
11.3.9.9. Stretch Reflex
11.3.9.10. Integrated Performance Paradigm
11.3.9.11. Force-Velocity Curve
11.3.9.12. Force Couple Relationship
11.3.9.12.1. Muscle
11.3.9.12.2. Tendons
11.3.9.12.3. Bones
11.3.10. Muscular Systems of the Body
11.3.10.1. Local
11.3.10.2. Global
11.3.10.2.1. Subsystems
11.3.10.2.2. Sub-system Coordination
11.3.11. Muscular Leverage and Arthrokinematics
11.3.11.1. Levers (three types)
11.3.11.1.1. first class
11.3.11.1.2. second class
11.3.11.1.3. 3rd Class
11.3.11.2. Rotary Motion
11.3.11.3. Torque
11.4. 8. Exercise Metabolism and Bioenergetics
11.4.1. Introduction to Exercise Metabolism and Bioenergetics
11.4.1.1. adenosine triphosphate (ATP)
11.4.1.2. bioenergetics (energy metabolism)
11.4.1.3. Metabolsim
11.4.1.4. Thermodynamics
11.4.1.4.1. First law of Thermodynamics
11.4.1.4.2. `Macronutrients
11.4.1.5. Fuel for Energy Metabolism
11.4.1.5.1. Glucose
11.4.1.5.2. Substrates
11.4.1.5.3. Fats (lipids)
11.4.1.5.4. Amino Acids (20, Protein)
11.4.1.6. ventilatory threshold 1 (VT1)
11.4.1.7. ventilatory threshold 2 (VT2)
11.4.1.8. negative energy balance
11.4.1.9. gluconeogenesis
11.4.1.10. Ketones
11.4.1.11. ketogenesis
11.4.1.12. exogenous ketones
11.4.1.13. ketoacidosis
11.4.1.14. insulin resistance
11.4.2. Energy and Mechanical Work
11.4.2.1. Mechanical work
11.4.2.2. Energy Systems
11.4.2.2.1. adenosine diphosphate (ADP)
11.4.2.2.2. phosphorylation
11.4.3. Energy During Exercise
11.4.3.1. Metabolism During Steady-State Exercise
11.4.3.1.1. Steady-state aerobic exercise,
11.4.3.2. Metabolism During Intermittent Work
11.4.3.3. Estimating Fuel Contribution During Activity
11.4.3.4. THE MYTH OF THE “FAT-BURNING ZONE”
11.4.4. Daily Energy Needs
11.4.4.1. Total Daily Energy Expenditure TDEE
11.4.4.1.1. kilocalorie (kcal)
11.4.4.1.2. resting metabolic rate (RMR)
11.4.4.1.3. exercise activity thermogenesis (EAT)
11.4.4.1.4. thermic effect of food (TEF),
11.4.4.1.5. nonexercise activity thermogenesis (NEAT). Th
11.4.4.2. Resting Metobolic Rate
11.4.4.3. Thermic Effect of Food (TEF)
11.4.4.4. Physical Activity
11.4.4.4.1. Non-structured Activity (NEAT)
11.4.4.4.2. Structured Exerscise (EAT)
11.5. 9. Nutrition
11.5.1. Introduction
11.5.1.1. Scope of Practice
11.5.1.1.1. Certified Dietician Nutricianist (CDN)
11.5.1.2. Fitness Professionals
11.5.2. Protein
11.5.2.1. Structure
11.5.2.1.1. Amino Acids
11.5.2.1.2. Peptide Bonds
11.5.2.1.3. polypeptide chains
11.5.2.2. Dietary Protein
11.5.2.2.1. complete protein
11.5.2.2.2. incomplete protein
11.5.2.2.3. omnivorous diet,
11.5.2.2.4. mutual supplementation
11.5.2.3. Essential Amino Acids
11.5.2.4. Substrates
11.5.2.5. protein turnover
11.5.2.6. Protein quality
11.5.2.6.1. Low Biological Value (LBV)
11.5.2.6.2. high biological value (HBV) all essential
11.5.2.7. Protein Digestion, Absorption, and Utilization
11.5.2.7.1. enterocyte
11.5.2.8. Protein Use for Energy
11.5.2.8.1. gluconeogenesis.
11.5.2.9. RDA: Recommended Daily Allowance
11.5.2.9.1. Negative Energy Balance
11.5.2.9.2. acceptable macronutrient distribution range (AMDR)
11.5.2.10. Exercise and Anabolic Needs
11.5.2.10.1. Aerobic
11.5.2.10.2. Anaerobic
11.5.2.10.3. Thermic Effect of Food
11.5.2.11. PROTEIN CONSIDERATIONS AND CONCERNS
11.5.3. Carbohydrates
11.5.3.1. Simple Sugars
11.5.3.1.1. Monosaccharides
11.5.3.1.2. disaccharides
11.5.3.2. Polysaccharides (complex Carbohydrates)
11.5.3.2.1. Starch
11.5.3.2.2. Glycogen
11.5.3.2.3. Fiber
11.5.3.3. Carbohydrate Digestion, Absorption, and Utilization
11.5.3.4. Glucose and Blood Sugar
11.5.3.4.1. Glycemic Index
11.5.3.4.2. GLYCEMIC LOAD (GL)
11.5.3.5. Dietary Carbohydrate Needs
11.5.4. Lipids (Fats)
11.5.4.1. Triglycerides (solid fats)
11.5.4.2. Phospholipids (lean meats, seeds, grains)
11.5.4.3. Sterols (Cholesterol)
11.5.4.4. Types
11.5.4.4.1. Unsaturated
11.5.4.4.2. Saturated (solid at room temp)
11.5.5. Micronutrients and Hydration
11.5.5.1. Micronutrients
11.5.5.1.1. Vitamins
11.5.5.1.2. Minerals
11.5.5.1.3. phytonutrients
11.5.5.2. Hydration Strategies
11.5.5.2.1. Heat Exaustion
11.5.5.2.2. Heat Stroke
11.5.5.2.3. Sport Drinks
11.5.5.3. Metabolism
11.5.6. Nutrition Strategies
11.5.6.1. Basal Metobolic Rate
11.5.6.2. Endocrine Disorders
11.5.6.3. First Law of THermodynamics
11.5.6.4. Added Sugars
11.5.6.5. Satiating
11.5.6.6. TDEE
11.5.7. Food Labels
11.5.8. Goal Based Stategies
11.6. 10. Supplementation (Ergogenic Aids)
11.6.1. Protein
11.6.2. Creatine
11.6.3. Stimulants
11.6.4. Ethical & Legal Issues
11.6.5. Banned Supplements