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ACE > ACE Stuff > Flashcards

ACE Stuff Flashcards

1
Q

Motivational Interviewing

A
  • 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
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2
Q

TTM

A
  1. 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
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3
Q

Operant Conditioning

A

This is the process where one’s behaviors are impacted by their consequences.

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4
Q

Shaping

A
  • 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
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5
Q

Observational Learning

A

• Be conscious of the exercise and health behaviors of the people that surround your client. This directly impacts their success.

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6
Q

Cardio General Recommendations

A

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)

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7
Q

Resistance Training General Recommendation

A

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)

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8
Q

IFT Initial Process

A

• 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

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9
Q

Phase 3 - Anaerobic Endurance

A 
Zone 1 (RPE 3-4) 80%
Zone 2 (RPE 5) <10%
Zone 3 (RPE 7-8) 10-20%
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10
Q

Phase 4 - Anaerobic Power

A 
Zone 1 (RPE 3-4) 80%
Zone 2 (RPE 5) <10%
Zone 3 (RPE 9) 10-20%
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11
Q

Low Risk

A
  1. Asymptomatic
  2. Having less than two risk factors.
  3. A medical exam before vigorous to moderate exercise is not required
  4. An exercise test is not recommended
  5. It is not needed to receive a doctor’s supervision to start exercising
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12
Q

Moderate Risk

A
  1. Asymptomatic
  2. Having more than two risk factors
  3. Having a medical exam for moderate exercise is not required
  4. Having a medical exam for rigorous exercises IS required
  5. Performing an exercise test before is not recommended
  6. It is not required to receive Dr. supervision
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13
Q

High Risk

A
  1. Symptomatic or you know that they have metabolic, pulmonary, renal or CV disease.
  2. A medical exam before moderate/rigorous exercise IS required
  3. It is recommended to do an exercise test before a moderate/vigorous exercise
  4. It is recommended to receive Dr. supervision for both maximal as well as submaximal exercise
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14
Q

% of VO2 Max for intensity

A

Moderate: 40-60%
Vigorous: 60%

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15
Q

Resting Heart Rate Definitions

A
  1. Bradycardia: a slow heart rate that is less than 60 bpm
  2. Normal heart rate: between 60 in 100 bpm
  3. Tachycardia: A fast rate over 100 bpm
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16
Q

Resting Heart Rate Average

A

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

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17
Q

Kyphosis lordosis muscular imbalances

A

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

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18
Q

Flat Back Muscular Imbalances

A

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

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19
Q

Swayback Muscular Imbalances

A

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

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20
Q

Ankle Supination (High Arches)

A

Inversion foot movement
knee (tibial) movement – external rotation
Femoral movement – external rotation

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21
Q

Ankle Pronation (Flat)

A
  • Eversion foot movement
  • Knee (tibial) movement – Internal rotation
  • Femoral movement – Internal rotation
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22
Q

Pelvic Tilt

A

Posterior Pelvic Tilt: tight rectus abdominis and hamstrings

Anterior Pelvic Tight: tight hip flexors

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23
Q

Shoulder Position

A

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

24
Q

Forward Head Position

A

Overactive/tight upper trapezius, cervical spine extensors, and levator scapulae

25
Q

Bend and Lift Screen

A

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

26
Q

Scapular Winging

A

trapezius, levator scapula, serratus anterior and rhomboids (parascapular muscles) cannot stabilize the scapulae on the rib cage

27
Q

Thomas Test

A

Knee must flex to 80 degrees

Knee YES flexes but NO touch: iliopsoas
Knee NO flex but YES touch: rectus femoris

28
Q

Passive Straight Leg Raise

A

Raise to 80 degrees

29
Q

Shoulder Flexion/Extension

A

Flexion: 170-180
Extension: 50-60

30
Q

Humerus Internal/External Rotation

A

Ext. Rotation: 90 degrees

Int. Rotation: 70 degrees

31
Q

Trunk Endurance Ratios

A

Flexion:Extension <1.0
Right side bridge:Left side bridge (no more than .05 difference)
Side Bridge:Extension

32
Q

Stork Balance Test

A

Men: >50 sec (excellent)
Women: >30 sec (excellent)

33
Q

Hip-to-Waist Ratio Risk Factor

A

Men: >.95
Women: >.86

34
Q

Waist Circumference Risk Factor

A

Men: 100-120cm (39.5-47 in)
Women: 90-109cm (35.5-43in)

35
Q

Immediate Termination of Assessment

A
  • 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
36
Q

General Fitness Volume

A

8 to 15 repetitions for 1 to 2 sets with 30 to 90 seconds of rest. Intensity will vary

37
Q

Muscular Endurance Volume and Percentage

A

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

38
Q

Hypertrophy Volume and Percentage

A

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

39
Q

Muscular Strength Volume and Percentage

A

Less than six repetitions for 2 to 3 sets with 2 to 5 minutes of rest at 80% to 90% of one rep maximum

40
Q

Power Volume and Percentage

A
  • 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
41
Q

SOAP

A
  • 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
42
Q

Hypertension Response to Exercise

A
  1. 150 minutes weekly may reduce SBP 2-6mmHg
  2. Acute post-exercise lowering of DBP and SBP
    • And the magnitude of 15 and 4mmHg for DPB/SBP
43
Q

Stroke Exercise Recommendations

A

• 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

44
Q

Peripheral Vascular Disease Exercise Recommendation

A

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

45
Q

Dyslipidemia Exercise Recommendation

A

• 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

46
Q

Diabetes Exercise Recommendations

A
  1. 3 to 5 sessions per week or every day
  2. Training at a 55% to 75% of functional capacity or 11 to 14 RPE on the Borg scale
  3. 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
  4. Do not exercise if fasting glucose levels are at 250 mg/dl or more
  5. Avoid exercise if blood glucose levels are higher than 300 mg/dl
  6. Do not exercise during peak insulin activity
  7. Keep client hydrated
47
Q

Metabolic Syndrome Criteria

A

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

48
Q

Metabolic Syndrome/Obesity Exercise Recommendation

A
  1. Very low impact, non-weight bearing for obese clients
  2. Borg scale between 11 and 13 RPE or 30% to 75% VO2R
  3. Approximately 200 to 300 total minutes of exercise weekly
    • Progress from short 10-15 minute bouts of exercise to longer ones
  4. The client should train at least 3 to 5 times per week
49
Q

Most Common Knee Injury

A

Meniscus

50
Q

Runner’s Knee

A

Patellofemoral Pain Syndrome (PFPS)

51
Q

Infrapatellar Tendinitus

A

Jumper’s Knee

52
Q

Fluid Intake Exercise

A

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)

53
Q

Vicarious Liability

A

employer held responsible for actions of their employees

54
Q

Gross Negligence

A

willful disregard for the health and safety of others

55
Q

Contributory Negligence

A

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

56
Q

Business Plan

A 
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

ACE (3 decks)

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