Unit 1 NASM

US Dept of Labor estimates demand for personal trainers expected to increase faster than the average of all occupations

• -escalation of obesity, diabetes & various chronic diseases
• -escalation of obesity, diabetes & various chronic diseases
• -advancing age of Americans
• -health clubs rely on them for their largest source of non dues revenue

• Corporate
• Medical
• Well being

• male dominated gyms
• free weights (body builders)
• Strength (power lifters)
• explosive strength (Olympic lifters)

1st fitness TV, @21 in 1936 opened his 1st health club, invented cable pulley weight training system & smith weight lifting machine

• Women's fitness centers (figure salons) which focused on weight loss/spot reduction. Passive
• JFK-Presidents Council on Physical fitness, encouraged jogging/running boom
• 1966 Bill Bowerman wrote the book, Jogging,
• 1965 Joe Gold  opened Gold's Gym, Pumping Iron -Arnold Schwarzenegger, largest chain of coed gyms

• Socially acceptable
• Coed
• Social interaction & health
• lack of knowledg or assessment for medical history, risk factors, muscle imbalance & goals

Alteration of muscle length surrounding a joint

Asthma, cancer, diabetes & heart disease are rising dramatically in US

Largely preventable factors such as poor lifestyle choices, lack of access or emphasis on preventative care

Leading cause of death & disability in the United States.  Accounts for 70% of deaths in the US

• -Worsening health
• -worsening quality of life
• -eventual permanent disability
• -reduced lifespan

• -toll on nation's economy
• -lower productivity
• -slowing economic growth as a result of escalating corporate health care costs
• -75 cents of every $ or about $1.7 trillion annually goes to treating chronic disease

• Chronic disease responsible for 5 of 6 leading causes of death in US in 2006
• 57% cardiovascular-80% of those prevented by healthy lifestyle

2010 cost of direct & indirect costs cardiovascular disease est @ 503.2 billion

Chronic condition associated w/ cardiovascular disease. Condition of being considerably overweight - BMI of 30 or greater, @ least 30 lbs overweight

between 18.5 & 24.9.

66% of americans are overweight. 34% are obese = 72 million americans

More than 9 million are obese or overweight.  Experts predict 1 in 4 kids will be overweight by 2015

Person with a BMI of 25-29.9 or who is between 25-30 lbs over recommended weight for their height

• Cardiovascular disease
• type 2 diabetes
• high cholesterol
• osteo arthritis
• some cancers
• pregnancy complications
• shortened life expectancy
• decreased quality of life

BMI= 703 x weight(lb)/height to the second power (inches)

Because of its direct relationship with cardiovascular disease and obesity

Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high density lipoproteins (HDL) and low density lipoproteins (LDL)

high density lipoproteins

low-density lipoprotiens

less than 200 mg/dL

• 200-239 mg/dL is borderline
• over 240 mg/dL is high risk

over 50%

A condition in which blood glucose or "blood sugar" is unable to enter cells either because the pancreas is unable to produce insulin or the cells have become insulin resistant

Often called juvenile diabetes. result of the pancrease not producing insulin. blood sugar is not optimally delivered into the cells, resulting in hyperglycemia, or high blood sugar

associated with obesity, particularly abdominal obesity and accounts for 90-95% of all diabetes.  Usually produce insulin but cells are resistant and do not allow insulin to bring adequate amounts of blood sugar (glucose) into the cell

nerve damage, vision loss, kidney damage, secual dysfunction, and decreased immune function.

over 50%

US Census Bureau reported that the proportion of the population older than 65 is projected to increase from 12.4% in 2000 to 19.6% in 2030, individuals over 80 from 9.3 million in 2000 to 19.5 million in 2030.

Increased in chronic diseases, approx 80% of all persons older than 65 have at least one chronic condition, 50% have at least 2. 1 in 5 adults report having doctor diagnosed arthritis, leading cause of disability

Lack of physical activity as a significant contributor to the rish factors for several chronic diseases.

30 or more minutes of moderate physical activity 5 or more days per week

Conceptualized as a training program for a society that has more structural imbalances and susceptibility to injury than ever before.  Process of programming that systematically progresses ANY client to ANY goal.

• Low back pain
• knee pain
• musculoskeletal injuries

deconditioned individuals who have been sedentary.  Must address factors such as appropriate forms of flexibility, increasing strength and endurance, training in different types of environments

a concept that incorporates all forms of training in an integrated fashion as part of a progressive system. Includes flexibility training, cardiorespiratory training; core training; balance training; plyometric (reactive) training, speed, agility and quickness, resistance training

• -Improves cardiorespiratory efficiency
• -Enhances beneficial endocrine (hormone ) and serum lipid (cholesterol) adaptations
• -Increases metabolic efficiency (metabolism)
• -Increases bone density

• -Decreases body fat
• -Increases lean body mass (muscle)
• -Increases tissue tensile strength (tendons, ligaments, muscles)

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance

• Stabilization endurance
• Strength endurance
• Hypertrophy
• Maximal strength
• Power

• Stabilization level
• Strength level
• Stabalization level

Stabilization endurance

Increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination)

Proprioceptively based.  That means that difficulty is increased by introducing a greater challenge to the balance and stabilzation systems of the body (versus simply increasing the load)

having the appropriate combination of proper alignment (posture) of the human movement system (kinetic chain) and the stabilization strength necessary to maintain that alignment.

Increase the client's ability to stabilize the joints and maintain optimal posture

Research has shown that inefficient stabilization can negatively affect the way force is produced by the muscles, increase stress at the joints, overload the soft tissues, and, eventually cause injury.

the body is forced to recruit more muscles to stabilize itself.  In doing so, more calories are potentially expended.

• Improve muscular endurance
• enhance joint stability
• increase flexibility
• Enhance control of posture
• Improve neuromuscular efficiency (balance, stabilization, muscular coordination)

Training in unstable, yet controllable environments (proprioceptively enriched)

Low loads, high repetitions

The muscle that acts as the initial and main source of motive power

Maintain stabilization endurance while increasing prime mover strength.  This is also the level of training an individual will progress to if his or her goals are hypertrophy or maximal strength

increasing muscle size

lifting heavy loads

• Strength endurance
• Hypertrophy
• Maximal strength

• -improve stabilization endurance and increase prim mover strength
• -improve overall work capacity
• -enhance joint stabilization
• -increase lean body mass

• -Moderate loads and repetitions
• -Superset

By performing two exercises in a superset sequence with similar joint dynamics

Back to back without rest, first exercise is a traditional strength exercise performed in a stable environment (e.g. bench press), the second is a stabilization exercise performed in a less stable (yet controllable) environment (e.g.stability ball push up)

To work the prim movers predominantly in the first exercise to elicit prime mover strength, then immediately follow with an exercise that challenges the stabilization muscles, producing an increased ability to maintain postural stabilization and dynamic joint stabilization.

Achieve optimal levels of muscular hypertrophy (increase muscle size)

High volume, moderate to high loads, moderate or low repetitions

• -Increase motor unit recruitment
• -Increase frequency of motor unit recruitment
• -Improve peak force

High loads, low repetitions (1-5) longer rest periods