Ace Flashcards
Intrinsic motivation
This is where a person truly gets pleasure from working out and exercising. This will increase adherence because of the emotions and pleasure one gets from working out.
Extrinsic motivation
This is where someone is motivated to see the results/benefits of exercise but does not actually like doing it. Some benefits are living a healthier lifestyle, to look good, to lose weight. This is where a feeling of guilt or pressure motivates them to start exercising instead of actually enjoying exercising.
Self-efficacy
This is the belief in your own capability to partake in an exercise program.
Strategies to keeping social support
Looking for and finding a good workout partner
Questioning your family and friends so that they can be encouraging and so that they can remind you of appointments and goals.
Start some “fun” exercise contests
Incorporate friends and family to increase the social aspect of exercise
Find a type of exercise that is enjoyable for you
Assertiveness
This is being straightforward and honest when expressing your beliefs, feelings, and thoughts.
Self regulation
This is where you teach your clients how to take their own behavior under control instead of you always doing it for them.
Locus of control
belief that one has personal control of their health and its outcome.
Environmental factors
- The ability to access training facilities
- Having enough time
- Having social support
Rapport stage
A positive first impression is important
Verbal and nonverbal: confidence while speaking (non-hesitant), Friendly eye contact, genuine facial expressions, minimizing hand gestures, good posture/body positioning.
Investigation stage
Demonstrate active and effective listening skills
Encourage your client
Paraphrase
Ask your client open-ended questions
Reflect
Summarize
Respond to your client’s difficult disclosures
SMART goals
SMART goal setting Specific Measurable Attainable Relevant Time-bound
Planning stage
This is when your client is now ready to start exercising. The personal trainer organizes an exercise routine with the client.
Process goals
This is something the client does such as completing four workouts this week.
Product goals
Achieving quantitative goals such as losing 3 pounds or setting a personal record on the squat.
Motivational interviewing
Using probing questions to find out more Listen actively and effectively Give your client educational information Maintain a friendly conversation Increasing self-confidence Encourage your client
Action stage
Your client begins to workout
Safe number for losing weight
2 lbs a week
Cognitive learning
Use the strategies of tell, show and do in order to provide opportunities to practice. This is the stage that your clients are trying to learn and understand a new skill.
Associative learning
This is when your clients have already mastered the basics of the skill and are prepared for specific feedback in order to refine that skill.
Autonomous learning
This is when your client can perform a motor skill naturally and effectively.
The health belief model
This is where the threat of developing health problems motivates individuals to change their behaviors and to start exercising.
Perceived seriousness
The more serious the health threat is, the more likely an individual is to change their habits and start exercising.
Perceived susceptibility
These are the feelings that an individual has about their chances of obtaining a health threat.
Factors that affect self efficacy
Based on past experiences and performance Vicarious experiences Verbal persuasion: feedback Appraisals of physiological states Mood appraisals and emotional states Imaginal experiences
Stages of change
Pre-contemplation Contemplation Preparation Action Maintenance
Pre contemplation
This is a person who is not even thinking about exercising. Very sedentary.
Contemplation
This is a sedentary individual that is considering starting a workout routine as they begin to see the negative outcomes of being sedentary.
Preparation
This is a person who works out sometimes and is physically and mentally preparing themselves to start a program.
Action
This is a person who has been exercising regularly but for less than six months.
Maintenance
This is somebody who has been exercising regularly for more than six months
Operant conditioning
This is the process where one’s behaviors are impacted by their consequences.
Antecedents
This is a stimulus that comes before a behavior and commonly signals the consequences of behavior.
Stimulus control
This is when antecedents are controlled within the environment in order to increase the chance of desirable behaviors.
Shaping
This is crucial for constructing self-efficacy
Gradually increasing the demands for a behavior or a skill after positive reinforcement.
The program is too easy = the client will get bored
The program is too difficult = client will feel overwhelmed, inadequate and discouraged
Both scenarios lead to higher dropout rates
Observational learning
Be conscious of the exercise and health behaviors of the people that surround your client. This directly impacts their success.
Self monitoring
Helps to keep clients on the right path with their program participation as well as the progress (or lack thereof).
Helps to identify barriers
This requires self-reflection as well as honesty from clients
Journaling
FITT-VP cardiovascular recommendations
Frequency
Five or more days with moderate exercise
Three or more days of vigorous exercise
A combination of the two
Intensity
A combination of moderate and vigorous for the majority
Moderate to light exercise for deconditioned clients
Time
30 to 60 minutes per day for moderate exercise
20 to 60 minutes per day for vigorous exercise
Less than 20 minutes per day for sedentary individuals can be beneficial
Type
Volume
Pattern
Progression
Progression is done gradually by changing frequency, duration and/or intensity
FITT-VP resistance training recommendations
Frequency
2 to 3 times per week for every major muscle group
Intensity
Intermediate/novice: 60% to 70% of one rep maximum at a moderate/vigorous intensity
Experienced clients: 80% or more of one rep maximum at vigorous to very vigorous intensities (for gaining strength)
Sedentary/older clients: 40% to 50% of one rep maximum at a light/very light intensity (Good for beginning strength gains)
Use less than 50% of one rep maximum at a moderate to light intensity level for improving muscular endurance
20% to 50% of one rep maximum for improving power in adults
Training components of the IFT model
resistance training and functional movement
cardiorespiratory training
Phase 1 of the IFT model
Mobility and stability
Cardio: aerobic-based
Phase 2 of the IFT model
Movement
Cardio: aerobic-efficiency
Phase 3 of the IFT model
Load
Cardio: anaerobic-endurance
Phase 4 of the IFT model
Performance
Cardio: anaerobic-power
The first session
Measure blood pressure Heart rate Weight Height Health risk appraisal
First/Second session
If necessary get medical clearance
Static posture
Flexibility
Movement screens
The first week
Dynamic and static balance
Core function
The second week
Assessments such as flexibility, aerobic capacity, body composition
The third week
Muscular endurance as well as strength
Phase one: Stability and Mobility training
Present to low-intensity exercises Improve on muscular endurance, muscular balance, core function, static and dynamic balance (for posture) and flexibility Neutral position (Unique for each client) Improve the function and the strength of the muscles that are responsible for stabilizing the COG and spine during movement. Assessments: Balance, movement, posture, range of motion at the hip, shoulder, ankle, lumbar spine and thoracic spine.
Phase two: Movement training
Bend and lift movements such as sitting down, standing up and squatting.
Single leg movements such as lunging and stepping forward to pick something off the ground.
Pushing movements in the directions overhead, lateral, forward and downward.
Pulling movements such as picking up a child.
Rotational movements such as reaching across one’s body and spiral rotation.
Anatomical positioning and the planes of motion
Sagittal: This cuts your body into right and left halves.
Frontal: This cuts your body into back and front halves.
Transverse: This cuts the body into upper and lower halves.
Superior: Being above a certain point (your knee is superior to your ankle).
Inferior: Being below a certain point (Your ankle is inferior to your knee).
Posterior: This refers to the back of your body (Your back is located posterior).
Anterior (or ventral): This refers to the front of your body (Your chest is located anterior).
Medial: Inside of a given point (Your navel is medial to your hip).
Lateral: Outside of a given point (Your right your is lateral to your right eye).
Emphasis on deceleration and controlled motion with eccentric muscle actions.
Phase three: Load training
Goals addressed Body composition changed Muscular endurance Muscular strength Muscular hypertrophy Motor unit recruitment Undulating periodization or linear This can be a long phase (years) especially if your client has no performance-based training goals.
Phase four: Performance training
Improving your client’s quickness, speed, agility, power, and reactivity. Force is mass x acceleration. Power is force x velocity or work/time Velocity is distance/time Work is force x distance Techniques Kettlebell lifts Olympic style weightlifting Medicine ball throws Plyometric training Goals Increasing the rate coding: The speed that motor units stimulate a muscle in order to produce force/contract. This can be achieved by minimizing transition time from eccentric to concentrate actions and maximizing the stretch reflex. Type II muscle fiber development: Improvement of definition and muscle size. Produce short duration contractions and high force.
Phase one: Aerobic-based training
This is steady-state training at a low/moderate range under the first ventilator threshold (VT1).
RPE at around three or four on a scale from 0 to 10.
The talking test: If your client can continue a conversation (using longer sentences) while talking comfortably and exercising, they are below VT1.
Phase two: Aerobic-efficiency training
Goals
To improve aerobic efficiency by increasing the frequency, duration, and intensity.
Introduction of intervals at or slightly above VT1 or an RPE of approximately five.
Phase three: Anaerobic-endurance training
Goals Improving clients performance for endurance events. Training other fitness enthusiasts for even higher levels of cardio fitness. Introducing higher intensity intervals for tolerance and lactate threshold training. Balance the time under VT1, between VT1-VT2 and over VT2. Phase 3 training zone Zone number one (under VT1) 70% to 80% of overall training time Warm-ups, cooldowns, recovery workouts, and long distance workouts 3 to 4 RPE Multiple days per week Zone number two (VT1 to just under VT2) Under 10% of training time Aerobic efficiency 5 RPE One or two training sessions/week Zone number three (at or over VT2) 10% to 20% of training time Anaerobic endurance 7 to 8 RPE One or two training sessions per week Overtraining signs Sleeping is disturbed Resting heart rate higher than normal Decreased overall hunger Solution – lower the frequency and intensity. Focus more on recovery and moderate to low RPE (3-4) exercise
Phase four: Anaerobic-power training
Goals For peak power development To increase clients aerobic capacity Intervals above VT2 and RPE of 9 or more Glycolytic system overloaded fast Challenging the phosphagen system Improving the capability to work for extended sessions over the lactate threshold Training Zones Zone number one (under VT1) 70% to 80% Cooldowns, Warm-ups Recovery workouts, long distances 3-4 RPE Multiple days per week Zone number two (VT1-VT2) Less than 10% Aerobic efficiency 5 RPE 1 to 2 sessions per week Zone number three (At or over VT2) 10% to 20% Anaerobic power 9-10 RPE 1 to 2 sessions per week Near max effort intervals Long recovery times with short duration
Positive risk factors
Age: Older than 45 years or men, Older than 55 years for women
Family history: A history of sudden deaths, coronary revascularization, myocardial infarction. Before the age of 55 in the client’s father, or a male relative of the 1st degree. B for the age of 65 in the client’s mother, or a female relative that is of the 1st degree.
Smoker: This includes current smokers or ones that quit within the last six months. It also includes people with high exposures to environmental/secondhand smoke.
Sedentary lifestyle: This is for people that either do no physical activity, or less than 30 minutes of moderate intensity activity for three days a week, for at least three months.
Obesity: This is classified as a body mass index over 30 or a waste girth of 40 inches (102 cm) for men or 35 inches (88cm) for women.
Hypertension: This is for people that have a systolic blood pressure of more than 140 mmHg and/or a diastolic blood pressure reading of more than 90 mmHg. These readings need to be read at least two times. Or, the client is on antihypertensive medication.
Dyslipidemia: This is with the client has LDL cholesterol of more than 130 mg/dl or an HDL cholesterol of less than 40 mg/dl. It also applies if they are on a lipid-lowering prescription drug or if their total cholesterol serum is more than 200 mg/dl.
Prediabetes: Pre-diabetes in your client is considered having a fasting plasma glucose of more than 100 mg/dl but less than 125 mg/dl. It is also considered having IGT (impaired glucose intolerance) in which a two-hour OGTT (oral glucose tolerance test) is more than 140 mg/dl but it is less than 199 mg/dl. This has to be confirmed on a minimum of two different occasions.
Negative risk factors
HDL-cholesterol: with a reading of more than 60 mg/dl.
Low risk for PAR-Q
Asymptomatic
Having less than two risk factors.
A medical exam before vigorous to moderate exercise is not required
An exercise test is not recommended
It is not needed to receive a doctor’s supervision to start exercising
Moderate risk for PAR-Q
Asymptomatic
Having more than two risk factors
Having a medical exam for moderate exercise is not required
Having a medical exam for rigorous exercises IS required
Performing an exercise test before is not recommended
It is not required to receive Dr. supervision
High risk for PAR-Q
Symptomatic or you know that they have metabolic, pulmonary, renal or CV disease.
A medical exam before moderate/rigorous exercise IS required
It is recommended to do an exercise test before a moderate/vigorous exercise
It is recommended to receive Dr. supervision for both maximal as well as submaximal exercise
Evaluation forms
Informed consent: These are NOT liability waivers
A release of liability and agreement waivers: These do release the personal trainer for liability related to injuries.
History of health questionnaire
Medical release forms
Testing forms
Beta Blockers
Will block the effects of norepinephrine and epinephrine (catecholamine)
Instead of target heart rate, use RPE if a client is using beta blockers
Will lower the exercise, resting and maximum heart rate of client
Calcium channel blockers
Will not significantly alter maximum heart rate
Can both decrease, increase or have no effect on exercise or resting heart rate.
Diuretics
Will increase the excretion of electrolytes as well as water through the kidneys.
Can cause imbalances in electrolytes and water that lead to arrhythmias
Has no major effect on heart rate
Can predispose the client to dehydration
Normal resting heart rate
between 60-100 BPM
Rating of perceived exertion (RPE)
Borg’s scale
6 to 20
6 = Nothing at all (heart rate of 60 bpm)
12 = Strong (heart rate of 120 bpm)
20 = Super strong (Heart rate of 200 bpm)
Kyphosis Lordosis muscular imbalances
Shortened muscles: lumbar extensors, hip flexors, anterior shoulders/chest, neck extensors, and latissimus dorsi
Lengthened muscles: External obliques, scapular stabilizers, hip extensors, and upper back extensor
Flatback muscle imbalances
Shortened muscles (hypertonic/facilitated):The rectus abdominis, neck extensors, upper back extensors and ankle plantar flexors Lengthened muscles (inhibited): Psoas major/iliacus, lumbar extensors, internal obliques and neck flexors
Swayback imbalances
Shortened muscles (hypertonic/facilitated): Lumbar extensors, hamstrings, upper fibers of posterior obliques, neck extensors Lengthened muscles (inhibited): Psoas major/iliacus, external obliques, neck flexors, rectus femoris and upper back extensors
Ankle supination deviation
high arches Inversion foot movement knee (tibial) movement – external rotation Viewpoint: from the front Femoral movement – external rotation
Ankle pronation deviation
Arch flattening Eversion foot movement Knee (tibial) movement – Internal rotation Viewpoint: from the front Femoral movement – Internal rotation
Hip adduction deviation
One hip is elevated due to a lateral tilt of the pelvis
Posterior pelvic tilt deviation
The superior and posterior portion of the pelvis (ASIS) rotates backward and downward.
A good way to remember this is like dumping water out of the back of a bucket
Dominant/tight rectus abdominis and tight hamstrings
Anterior pelvic tilt deviation
The anterior and superior portion of the pelvis (ASIS) rotates forward and downward from the sagittal view
A good way to remember this is pouring water out of the front of a bucket
Tight hip flexors. Associated with a sedentary lifestyle and the majority of the time sitting down.
Positions of the shoulders/thoracic spine deviation/ suspected tightness
Shoulders that are not level – Tight/overactive upper trapezius, rhomboids, and levator scapula
Asymmetry to midline – flexed side/lateral trunk flexors
Forward rounded shoulders (protracted) – Upper trapezius, Serratus anterior and anterior scapulohumeral muscles
Depressed chest/kyphosis – Pectoralis minor, internal obliques, rectus abdominis, and shoulder adductors
Medially rotated humorous – latissimus dorsi and pectoralis major, subscapularis
The forward head position
Overactive/tight upper trapezius, cervical spine extensors, and levator scapulae.
Lift and bend movement screen
Knees move inward in the anterior view
Tight/overactive hip adductors and TFL
Lengthened/underactive gluteus Maximus and medius
When the movement initiates at the knees sagittal view
Not enough glute activation
Indicates hip flexor and quadriceps dominance
Back arches extensively in sagittal view
Tight/overactive latissimus dorsi, back extensors, and hip flexors
Loose/underactive rectus abdominis, core, hamstrings, and gluteal group
Back rounds forward in the sagittal view (Has the same focus as number three)
Underactive/loose upper back extensors
Overactive/tight Teres major, Peck minor and major and latissimus dorsi
Hurdle step screen
Inward leg hip rotation in the anterior view
Raised leg internal rotators or a tight stance leg
Raised leg external rotators or an underactive stance leg
The hiking of the raised hip from the anterior view
A tight stance leg hip flexors (Will limit the posterior hip rotation during the raise)
Shoulder push stabilization screen
Noticeable “winging” during the push-up movements at the scapulothoracic joint (sagittal view)
The trapezius, levator scapula, serratus anterior and rhomboids (parascapular muscles) cannot stabilize the scapulae on the rib cage. This can also be caused by a flat thoracic spine.
Thoracic spine mobility screen
Bilateral discrepancy in the transverse view (assuming they had no other previous issues)
Side dominance possibility
Possible paraspinal development differences
Possible torso rotation (Maybe connected to hip rotation)
Thomas test
quads and hip flexion length
Passive straight leg (PSL) raise
to test hamstring length
Apley’s scratch test
shoulder mobility
Sharpened Romberg test
balance: client closes their eyes
Stork stand test
balance: client stands on one leg
Mcgill’s torso muscular endurance test
trunk flexor test: not good for clients with low back pain
Hip to waist ratio
Over .95 for men
Over .86 for women
Waist circumference risk factors
100 to 120 cm (39.5 to 47 inches) for men
90 to 109 cm (35.5 to 43 inches) for women
Muscular endurace tests
Curl up test
Push up test
Squat test with body weight
Muscular strength tests
One rep max
Only perform in phase 3 or 4 of the IFT model
Power assessments
Vertical jump test
standing long jump test
