Friday, November 03, 2006

Testing ... testing...

Test is today at 11:00. I'm nervous. Brought flash cards to bingo last night and tried to pound a little more info into my brain. Here's what I'm having trouble keeping straight (I'm going to type it in hopes that this will help me to retain it!):

Upper-Extremity Postural Distortion
protracted shoulders and forward head (this part I've got!)
What's tight: pectorals, lats, upper traps, sternocleidomastoid
What's weak: rhomboids, mid & lower traps, cervical flexors

Lower-Extremity Postural Distortion
flat, externally rotated feet, adducted, internally rotated knees
What's tight: gastroc/soleus, peroneals, IT band, psoas, rectus femoris
What's weak: anterior and posterior tibialis, glutes, hip extensors and rotators

Lumbo-pelvic-hip Postural Distortion:
anterior pelvic tilt, sometime with hyperextended knees
What's tight: psoas, rectus femoris, adductors, lats, erector spinae
What's weak: glutes, bicep femoris, trans abdominis, internal obliques, multifidi, pelvic floor muscles

NASM's thinking is that since these three postural distortions are seen in so many deconditioned clients, it's important to know them right off the bat, along with ways to help bring proper movement (by stretching what's tight, and strengthening what's weak), because jumping right into an exercise program without addressing these compensations will ultimately lead to injury.
Just for fun (!), let's see if I can get the ATP/CP replenishment table down from memory:

20 - 30 seconds of rest: 50% of ATP/CP is replenished
40 seconds: 75%
60 seconds: 85 - 90%
3 minutes: 100%

And here are the three cardiorespiratory training zones:
Zone 1: 65 - 75% MHR
Zone 2: 80 - 85% MHR
Zone 3: 86 - 90% MHR

Ok, enough from me. I'll find out right after the test if I pass, and I'll be sure to let you know.


Mikey_T said...
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Brit-Man said...


You'll be fine.

:-) :-).


oldLobo said...

Hey, what about zone 4 - 90%+? It may not be in the books, but you can ask a track guy or gal about that one.