ACE Stuff Flashcards
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
TTM
- The stages of change
• Precontemplation: 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.
Shaping
- 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
Observational Learning
• Be conscious of the exercise and health behaviors of the people that surround your client. This directly impacts their success.
Cardio General Recommendations
5 days for moderate / 3 days for vigorous
30 - 60 min for moderate
20 - 60 min for vigorous
(<20 min for deconditioned can be beneficial)
Resistance Training General Recommendation
2-3 days per week
• 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)
IFT Initial Process
• The first session
1. Measuring blood pressure, heart rate, weight, height (health risk appraisal)
• The first or second session
1. If necessary get medical clearance for exercise
2. Static posture
3. Flexibility
4. Movement screens
• The first week
1. Dynamic and static balance
2. Core function
• The second week
1. Assessments such as flexibility, aerobic capacity, body composition etc.
• The third week
1. Muscular endurance as well as muscular strength
Phase 3 - Anaerobic Endurance
Zone 1 (RPE 3-4) 80% Zone 2 (RPE 5) <10% Zone 3 (RPE 7-8) 10-20%
Phase 4 - Anaerobic Power
Zone 1 (RPE 3-4) 80% Zone 2 (RPE 5) <10% Zone 3 (RPE 9) 10-20%
Low Risk
- 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
- 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
- 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
% of VO2 Max for intensity
Moderate: 40-60%
Vigorous: 60%
Resting Heart Rate Definitions
- Bradycardia: a slow heart rate that is less than 60 bpm
- Normal heart rate: between 60 in 100 bpm
- Tachycardia: A fast rate over 100 bpm
Resting Heart Rate Average
Overall averages are between 70 and 72 bpm
Males: between 60 and 70 bpm
Females between 72 and 80 bpm
1. Due to smaller heart chamber for women
2. Women have lower blood volume
3. Women have lower hemoglobin
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, neck flexors, and upper back extensor
Flat Back Muscular Imbalances
Shortened muscles: The rectus abdominis, neck extensors, upper back extensors and ankle plantar flexors
Lengthened muscles: Psoas major/iliacus, lumbar extensors, internal obliques and neck flexors
Swayback Muscular Imbalances
Shortened muscles: Lumbar extensors, hamstrings, upper fibers of posterior obliques, neck extensors
Lengthened muscles: Psoas major/iliacus, external obliques, neck flexors, rectus for Morris and upper back extensors
Ankle Supination (High Arches)
Inversion foot movement
knee (tibial) movement – external rotation
Femoral movement – external rotation
Ankle Pronation (Flat)
- Eversion foot movement
- Knee (tibial) movement – Internal rotation
- Femoral movement – Internal rotation
Pelvic Tilt
Posterior Pelvic Tilt: tight rectus abdominis and hamstrings
Anterior Pelvic Tight: tight hip flexors
Shoulder Position
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
Forward Head Position
Overactive/tight upper trapezius, cervical spine extensors, and levator scapulae
Bend and Lift Screen
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
Underactive/loose: upper back extensors
Overactive/tight: Teres major, Pec minor and major and latissimus dorsi
Scapular Winging
trapezius, levator scapula, serratus anterior and rhomboids (parascapular muscles) cannot stabilize the scapulae on the rib cage
Thomas Test
Knee must flex to 80 degrees
Knee YES flexes but NO touch: iliopsoas
Knee NO flex but YES touch: rectus femoris
Passive Straight Leg Raise
Raise to 80 degrees
Shoulder Flexion/Extension
Flexion: 170-180
Extension: 50-60
Humerus Internal/External Rotation
Ext. Rotation: 90 degrees
Int. Rotation: 70 degrees
Trunk Endurance Ratios
Flexion:Extension <1.0
Right side bridge:Left side bridge (no more than .05 difference)
Side Bridge:Extension
Stork Balance Test
Men: >50 sec (excellent)
Women: >30 sec (excellent)
Hip-to-Waist Ratio Risk Factor
Men: >.95
Women: >.86
Waist Circumference Risk Factor
Men: 100-120cm (39.5-47 in)
Women: 90-109cm (35.5-43in)
Immediate Termination of Assessment
- The onset of chest pain/discomfort, angina or similar symptoms
- A drop of systolic blood pressure of 10mmHg or more with an intensity increase
- An increase in blood pressure (over 115mmHg for diastolic or over 250mmHg for systolic)
- Symptoms of excessive fatigue
- Pallor (paleness), Cyanosis (coloration by mouth), Lightheadedness, clammy/cold skin, and nausea
- Ataxia, confusion, syncope, and dizziness
- Claudication or leg cramping
- A request from your client to stop
- Physical and verbal signs of extreme fatigue
- Failure in equipment
General Fitness Volume
8 to 15 repetitions for 1 to 2 sets with 30 to 90 seconds of rest. Intensity will vary
Muscular Endurance Volume and Percentage
A minimum of 12 repetitions for 2 to 3 sets with less than 30 seconds of rest at 60% to 70% of the one rep max
Hypertrophy Volume and Percentage
6 to 12 repetitions for 3 to 6 sets with 30 to 90 seconds of rest. This is done at 70% to 80% of the one rep maximum
Muscular Strength Volume and Percentage
Less than six repetitions for 2 to 3 sets with 2 to 5 minutes of rest at 80% to 90% of one rep maximum
Power Volume and Percentage
- Single effort repetitions/lifts: 1 to 2 repetitions for 3 to 5 sets with 2 to 5 minutes in between. This is done at more than 90% of one rep maximum
- Multiple effort lifts: 3 to 5 repetitions with 3 to 5 sets and 2 to 5 minutes of rest at more than 90% of the one rep maximum
SOAP
- Subjective: These are the client’s personal symptoms, challenges, progress, and report
- Objective: These are exercise, nutrition log, vital signs and anthropometrics
- Assessment: This is the summary of all objective and subjective observations
- Plan: This is the description of what needs to be done
Hypertension Response to Exercise
- 150 minutes weekly may reduce SBP 2-6mmHg
- Acute post-exercise lowering of DBP and SBP
• And the magnitude of 15 and 4mmHg for DPB/SBP
Stroke Exercise Recommendations
• A lot depends on how many functions were lost from the stroke
• Aquatic exercise adapted exercises and stationary cycling are possibilities
• Light-moderate intensities only
• Bouts of 3 to 5 minutes
1. Try to build up to 30 minutes
2. 3 to 5 sessions per week
Peripheral Vascular Disease Exercise Recommendation
Peripheral vascular disease
1. Muscular pain that is caused by a lack of blood flow or ischemia
• Can result in blockages/claudication or spasms
2. Recommendations for exercise
• Non-impact endurance exercise
• Low-Moderate intensities
• 10 minute+ four cool down and warm-ups
• A gradual increase to 30 to 60 minutes
• Daily exercise
• Have client avoid cold water/cold air to prevent vasoconstriction
Dyslipidemia Exercise Recommendation
• Can reduce LDL cholesterol on average by 3 to 6 mg/dl
• Can reduce non-HDL cholesterol on average by 6 mg/dl
• No consistent change on TG
• No consistent change on HDL cholesterol
• Three times a week may reduce LDL, non-HDL, TG by 6 to 9 mg/dl on average
1. Note no effect on HDL
Diabetes Exercise Recommendations
- 3 to 5 sessions per week or every day
- Training at a 55% to 75% of functional capacity or 11 to 14 RPE on the Borg scale
- Avoid high intensity or prolonged training
• With prolonged duration, there is a risk of hypoglycemia
• Increased risk of hypoglycemia with higher intensity exercises
• Potential complications - Do not exercise if fasting glucose levels are at 250 mg/dl or more
- Avoid exercise if blood glucose levels are higher than 300 mg/dl
- Do not exercise during peak insulin activity
- Keep client hydrated
Metabolic Syndrome Criteria
Waist circumference
• More than 40 inches or 102 cm for men
• More than 35 inches or 88 cm for women
High triglyceride levels (more than or equal to 150 mg/dl)
Low HDL cholesterol levels
• Less than 40 mg/dl four men
• Less than 50 mg/dl for women
Blood pressure readings of more than or equal to 130/85
A fasting blood glucose level of 100 mg/dl or more
Metabolic Syndrome/Obesity Exercise Recommendation
- Very low impact, non-weight bearing for obese clients
- Borg scale between 11 and 13 RPE or 30% to 75% VO2R
- Approximately 200 to 300 total minutes of exercise weekly
• Progress from short 10-15 minute bouts of exercise to longer ones - The client should train at least 3 to 5 times per week
Most Common Knee Injury
Meniscus
Runner’s Knee
Patellofemoral Pain Syndrome (PFPS)
Infrapatellar Tendinitus
Jumper’s Knee
Fluid Intake Exercise
Two hours before exercise
• 17 to 20 ounces or 500 to 600 mL
Every 10 to 20 minutes during exercise
• 7 to 10 ounces or 200 to 300 mL depending on sweat levels
After exercise
• 452 675 mL for every half of a kilogram of body weight loss (16 to 24 ounces for every pound lost)
Vicarious Liability
employer held responsible for actions of their employees
Gross Negligence
willful disregard for the health and safety of others
Contributory Negligence
This happens if a client does not mention potential hazards to the personal trainer
Will prevent the client from recovering money, even if the personal trainer was at fault or partially at fault
Business Plan
Executive summary 1. The concept of the business • The description of the business 2. Financial information • First-year startup costs • The sources of capital • The potential for profits and sales revenue • ROI (return on investment) 3. Current business position • Information about the owners of the business 4. Major achievements
