Fitour Personal Training Certification Flashcards

Personal Training Essentials

• Personal training involves a partnership between a trainer and client to achieve specific fitness goals.
• Personal trainers are qualified professionals who guide clients through fitness programs and offer support.

Purpose and Benefits of Personal Training

• Assess current fitness levels and establish personalized fitness goals.
• Create individualized programs while providing motivation and accountability.
• Ensure safe workouts and help clients overcome fitness plateaus.

Trainer Qualifications

• Must hold a nationally recognized personal trainer certification.
• Requires knowledge in physiology, anatomy, and health promotion.
• CPR/First Aid certification and liability insurance are necessary.
• Education should be updated regularly through workshops and networking.

Client Responsibilities

• Clients must adhere to prescribed exercise programs and communicate their goals.
• They should report any discomfort and cancel sessions with proper notice.
• Wearing appropriate attire and maintaining focus during sessions is essential.

Job Opportunities

• Personal trainers can work in various settings including clubs, community centers, and independent studios.
• Options also include mobile training, athletic coaching, and corporate wellness programs.

Anatomy and Muscle Types

• Anatomy is the study of body structures while myology focuses specifically on muscles.
• There are three muscle types: skeletal (voluntary), smooth (involuntary), and cardiac (heart-specific).

Muscle Structure

• Skeletal muscles consist of bundles (fascicles) covered with connective tissue layers: epimysium, perimysium, and endomysium.
• Tendons connect muscles to bones, allowing for movement during contraction.

Muscle Contraction Mechanisms

• Sarcomeres are the basic units of contraction within myofibrils, utilizing the sliding filament theory (actin and myosin interaction).
• Muscle contractions can be isometric, concentric, or eccentric, each serving different functional purposes.

Muscle Fiber Types

• Slow-twitch (Type I) fibers are durable and ideal for aerobic activities.
• Fast-twitch (Type II) fibers are geared towards explosive strength and speed.
• Type II fibers are further categorized into Type IIA (more endurance) and Type IIB (maximal strength).

Energy Sources and Muscle Performance

• Energy is derived from carbohydrates, fats, and proteins, converted to ATP for muscle use.
• Oxygen uptake and cardiac output are critical to understanding endurance and cardiovascular health during physical activities.

Training Effects and Physiology

• Endurance training enhances mitochondrial density, decreases time to steady state, and improves overall cardiovascular function (e.g., increased heart size and VO2 max).
• Kinesiology is the study of human movement, critical for designing effective training protocols.

Joint and Movement Anatomy

• Diarthrodial joints allow movement with an articular cavity, while synarthrodial joints are immovable.
• Understanding joint types (e.g., hinge, pivot, ball-and-socket) is essential for training and rehabilitation strategies.### Three Planes of Movement
• Median/Sagittal Plane: Divides the body into right and left sections; flexion and extension movements occur within this plane.
• Frontal/Coronal Plane: Divides the body into anterior (front) and posterior (back) sections; abduction and adduction movements take place in this plane.
• Transverse/Horizontal Plane: Divides the body into superior (top) and inferior (bottom) sections; rotation and twisting actions occur in this plane.

Median/Sagittal Plane

• A vertical plane aligned from anterior (front) to posterior (back).
• Key movements: Flexion (bending) and extension (straightening) at joints.

Frontal/Coronal Plane

• A vertical plane that runs side to side, dividing the body into front and back sections.
• Key movements: Abduction (movement away from the midline) and adduction (movement toward the midline).

Transverse/Horizontal Plane

• A horizontal plane that separates the body into upper and lower parts.
• Key movements: Rotational actions and twisting motions.

Three Muscle Movements/Actions

• Prime Movements (Agonist): Muscles that contract to create a specific movement at a joint.
• Antagonist: Muscles that produce movements in the opposite direction of the agonist during joint activity.
• Synergists: Muscles that stabilize joints and assist the agonist by helping to maintain steady movement.

Prime Movement (Agonist)

• Muscles identified as the primary movers responsible for a specific action at a joint.

Antagonist

• Muscles that counteract the movement of the agonist, allowing smooth and controlled motion.

Synergist

• Muscles providing support to the agonist, helping to stabilize the involved joint during movement.

Stability

• Refers to the capacity to maintain balance; it is enhanced when the center of gravity is lower and the base of support is wider.