ace exam Flashcards
Daily intake of protein recommendation
1.6 to 1.7 grams of protein per kg of clients weight.
subtalar join pronation and internal rotation of the knee
often indicates tight calf muscles. weak gluteus medius and maximus
anterior tilting of the pelvis
indicates tight hip flexors and erector spinae, often occurs with sedentary individuals who sit a lot. lengthened hamstrings and rectus abdonminis. opposite for posterior tilt.
one lb of fat has how many kcals of energy
3500
contributory negligence
if a client chooses to withhold information from the trainer
extra shoulder raising for example during a row
tight upper trapezius. weak middle and lower trapezius
waist circumference norms
40 cm for men and 35 cm for women. at or above means they are at risk.
waist to hip ratio
waist/hip. females at risk if over .86 and males if over .95
right-side bridge, left-side bridge ratio
should be between .95 and 1.05
scapular winging
weakened serratus anterior and rhomboids
kyphosis
associated with tight shoulder adductors, serratus anterior, rectus abdominis.
desired body weight
DBW= LBW / (1-Desired body fat %)
primary external shoulder rotators
infraspinatus and teres minor. if tight, limitations of internal shoulder rotation
Associative stage of learning
client is ready for more feedback to refine the motor skill
kinesthetic learning style
clients that like the more hands-on approach and speak more about the feeling of the movement
ACSM risk factors
age: greater than 45 for men and 55 for women.
family history: myocardial infraction or sudden death before the age of 55 for men and 65 for women
cig smoking: if they quit in the past 6 months
sedentary: not participating in 30 min of moderate-intense activity at least 3 days
BMI: greater than 30 BMI and 102 waist for men and 88 cm for women
hypertension: greater than 140
LDL: greater than 130
HDL: less than 40
total serum cholesterol: greater than 200
plasma glucose is over 100
negative 1 if HDL is over 60
low risk is less than 2, moderate is 2 or more. high risk is symptomatic.
passive straight leg test (PSL)
if leg can go at or above 80 degrees hamstrings are not tight
any less indicates tight hamstrings
Thomas Test
bent knee does not reach to 80 degress and other leg does not touch table= tight hip flexors
when bent knee goes over 80 degrees but other leg lifts off the table= tight iliopsoas
leg touches table but other leg does not reach 80 degrees= tight rectus femoris
shoulder push test
if winging is exhibited: scapulothoracic joint instability
collapsing of the lower back: trunk instability, lack of core, abs and lower back strength
percentage of 1 RM that 10 reps is
75%
Relative strength
absolute strength/ body weight
hoop tension effect
transverse abdominis
training volume
exercise weight load x reps x sets
weight increase increments
5%
cardiovascular drift
heart rate increases to compensate for reduced blood volume
RPE points
time x the rpe
extension ration
should be less than .75
smart goal
specific, measurable, attainable, relevant, time-bound
objective of the hip-hinge
to emphasize glute dominance over quad dominance
forward head position
tight cervical spine extensors
percentage of calories consumed
45-65% carbs, 10-35% protein, 20-35% fats
SOAP
subject, objective, assessment, plan
RICE
rest, ice, compression, elevation. for acute injury
carpel tunnel
clients should avoid movements that involve full wrist flexion or extension. pushups are good
