Hydration
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-Approximately 5-7 ml of fluid per kg body weight should be consumed at
least 4 hours prior to exercise
-Clients should be encouraged to weigh themselves before and after
exercise and to replace each pound lost with 20-24 ounces of fluid
Primary muscles used: Running
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, Quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius,
and soleus
-Heel-to-ball rolling action with the foot strike
-Best way to improve stride length is to increase rear leg drive by
improving strength and to increase ROM by improving flexibility (improve
with plyometrics)
Chest exercises
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Flat barbell bench press, flat dumbbell fly, pec deck (butterfly), chest press
(resistance band), vertical chest press
Overpronation
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Occurs when the foot collapses too far inward on the arch with each foot
strike
Shoulder flexion
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Occurs when the arms are raised in front of the body, not to the side
, Benefits of performing a warm-up before exercise
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-Increase in blood flow to the muscles
-Increase in the sensitivity of nerve receptors
-Increase in the disassociation of oxygen from hemoglobin and myoglobin
-Increase in the speed of nerve impulse transmissions
-Reduction in muscle viscosity
-Lowering of the energy rates of metabolic chemical reactions
Shoulder exercises
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Shoulder press (bar), shoulder press (resistance band), dumbbell lateral
raise, lateral raise (resistance band)
What are the determinants of the lowest or "bottom" position for a client while
performing the back squat exercise?
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1. Heels rise off of the floor
2. Thighs are parallel to the floor
3. Trunk begins to round or flex
NOT when the knees collapse in - this is a technique error
Give this one a try later!
-Approximately 5-7 ml of fluid per kg body weight should be consumed at
least 4 hours prior to exercise
-Clients should be encouraged to weigh themselves before and after
exercise and to replace each pound lost with 20-24 ounces of fluid
Primary muscles used: Running
Give this one a try later!
, Quadriceps, hamstrings, gluteals, iliopsoas, tibialis anterior, gastrocnemius,
and soleus
-Heel-to-ball rolling action with the foot strike
-Best way to improve stride length is to increase rear leg drive by
improving strength and to increase ROM by improving flexibility (improve
with plyometrics)
Chest exercises
Give this one a try later!
Flat barbell bench press, flat dumbbell fly, pec deck (butterfly), chest press
(resistance band), vertical chest press
Overpronation
Give this one a try later!
Occurs when the foot collapses too far inward on the arch with each foot
strike
Shoulder flexion
Give this one a try later!
Occurs when the arms are raised in front of the body, not to the side
, Benefits of performing a warm-up before exercise
Give this one a try later!
-Increase in blood flow to the muscles
-Increase in the sensitivity of nerve receptors
-Increase in the disassociation of oxygen from hemoglobin and myoglobin
-Increase in the speed of nerve impulse transmissions
-Reduction in muscle viscosity
-Lowering of the energy rates of metabolic chemical reactions
Shoulder exercises
Give this one a try later!
Shoulder press (bar), shoulder press (resistance band), dumbbell lateral
raise, lateral raise (resistance band)
What are the determinants of the lowest or "bottom" position for a client while
performing the back squat exercise?
Give this one a try later!
1. Heels rise off of the floor
2. Thighs are parallel to the floor
3. Trunk begins to round or flex
NOT when the knees collapse in - this is a technique error
