KIN 259 Iowa State University Study Guide for Exam 1

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KIN 259

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KIN 259 Study Guide for Exam 1

1. Name the primary muscle groups for all machine and free weights discussed in class

– identify concentric and eccentric phases for each.

Attach the sheet we did in class. Concentric will always be against the resistance while

the eccentric will be yielding to the resistance.

2. Be familiar with precautions, progression and alternative exercises for the elderly,

pregnant, trained or untrained individuals, as well as those with osteoporosis, low back,

balance, or blood pressure problems.

Hypertension:

-Be careful of gripping too hard. Causes a spike in blood pressure.

Pregnancy:

-Should not start a high intensity program if not already doing so.

-Goal is maintenance.

-May have problems with balance.

-Avoid exercises in the supine position after the first trimester.

-Be careful of stretching the abdominals and the ab/adductors.

Elderly:

-Balance, vision problems.

-Osteoporosis due to changes.

-Start very light and progress slowly.

3. Be able to give a thorough exercise prescription, including specific frequency,

intensity, duration, and progression.

As a beginner, you should workout 2-3 times per week, doing 1-2 sets of 8-12 repetitions

to fatigue per exercise per muscle group. Also remember to rest at least 48 hours in

between exercising the same muscle group.

4. Know the purpose of and techniques involved in the warm up and cool down,

including when to use dynamic and static stretching.

Warm Up:

-General Warm Up: 5-10 minutes on a piece of cardio equipment to get blooding flowing

throughout the entire body.

-Dynamic Stretching: a moving stretch used to target the specific muscle groups you will

be using in that workout.

Cool Down:

-General Cool Down: same as general warm up.

-Static Stretching: holding a stretch to mild discomfort for 15-60 seconds.

5. Be familiar with the techniques involved in SMR, as well as PNF stretching.

SMR: foam rolling. Can be done at the beginning and the end of a workout after the

general warm up/cooldown.

PNF: partner stretch to mild discomfort, contract the muscle against isometric resistance,

partner stretches you again.

6. Know the different types of benches, bars, and grips discussed in class.

Grips:

Overhand, underhand, alternate, neutral, closed, open/false, and common/shoulder

width grip.

7. Know the different types of workout programs discussed in class and be able to give

an example of each.

8. What are the advantages and disadvantages of using resistance machines and free

weights?

Machines: No spotter, done quickly, protects back, generally safer.

Free Weights: need a spotter, cheaper, great for hypertrophy, need to know technique.

9. Know safety precautions in the weight room.

-Smooth and complete range of motion.

-Load bar properly.

-Store equipment when finished.

-No gum or candy.

-Proper technique.

-Breathe.

10. In general, how many exercises should you do for the upper body? Lower body? At

what speed should each phase of contraction be performed?

-Upper Body: 4-6 exercises.

-Lower Body: 6-8 exercises.

-Concentric: 1-2 seconds.

-Eccentric: 3-4 seconds.

11. What are the specific contraindications of weight training? When should weight

training be started after a cardiac event?

-Uncontrolled hypertension.

-9 months after an event.

12. How can injury be avoided during or as a result of weight training?

-Individualize exercise.

-Perform one or more warm up sets with lighter weight, also stretch and cool down.

-Pay attention to warning signs. Aka being tired, fatigued, and constantly sore.

-Make sure equipment is in working order.

13. What is the difference between acute and chronic injuries? What should you do

when an injury occurs?

-Acute: single violent event, i.e. sprain, strain, dislocation, fracture.

-Chronic: small repetitive overload develops overtime.

14. Describe WHY you might prescribe exercises using props – physioballs, med balls,

tubing, balance discs - as opposed to simply using free weights.

These increase the functionality of the exercise by increasing the demands for stability

and concentration.

15. Describe the eleven qualities of a personal trainer. What is important about each of

these qualities?

1. Appearance: dress appropriately.

2. Knowledge

3. Communication: have a good tone and pace of speech, listening, body language,

personalization: make it personal.

4. Elevator Speech: be able to briefly tell people how/what you do.

5. Exposure to Opportunities: give yourself opportunities to meet clients

6. Follow up: Once you get the contacts, follow through and schedule an appointment.

7. Discipline: consistently do what you need to do everyday

8. Motivation: find what motivates you to rejuvenate yourself

9. Marketing: Brochures, business cards, website etc (who you help, what you do, how)

10. Organization/Planning

11. Rehearse: practice what you do.

16. What questions should a trainer ask, in order to find out specific goals and

objectives of their client?

What does your current training program look like? What time is best for you to train

during the week and at what time? What are your goals? Are you seeing results? Do

you have any previous injuries?

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KIN 259 Study Guide for Exam 1 1. Name the primary muscle groups for all machine and free weights discussed in class – identify concentric and eccentric phases for each. Attach the sheet we did in class. Concentric will always be against the resistance while the eccentric will be yielding to the resistance. 2. Be familiar with precautions, progression and alternative exercises for the elderly, pregnant, trained or untrained individuals, as well as those with osteoporosis, low back, balance, or blood pressure problems. Hypertension: -Be careful of gripping too hard. Causes a spike in blood pressure. Pregnancy: -Should not start a high intensity program if not already doing so. -Goal is maintenance. -May have problems with balance. -Avoid exercises in the supine position after the first trimester. -Be careful of stretching the abdominals and the ab/adductors. Elderly: -Balance, vision pr ...
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