Cards

Question 1

Supplaments

Answer 1

Just give in for never prescribe

Question 2

Diet

Answer 2

Never diagnose or tell what to eat. Stay within scope of practice

Question 3

Concentric motion

Answer 3

Motion of contraction, the muscle shortens and develops tension

Question 4

Eccentric motion

Answer 4

Muscle lengthens against resistance

Sometimes called negative work or negative reps.

EX: Landing, running down hill

Question 5

Antagonist muscle

Answer 5

The muscle that acts in opposition of the contraction produced by an agonist (prime mover) muscle

Question 6

Grams/kg of fat, carbs, and protein

Answer 6

(Carbs=4; Protein=4; Fat=9)

Per gram

Question 7

Sequence of assessing a client

Answer 7

1. Health history
2. Health related physical measurements resting heart rate & blood pressure
3. Postures, functional movement, balance and range of motion
4. Goals

Question 8

Functional Movement assessment

Answer 8

Phase 1: stability and mobility training

Phase 2: Movement training

Phase 3: Load Training

Phase 4: Performance Training

Question 9

Phase 1 of the Functional Movement Training

Answer 9

Stability and mobility;

Focus on low intensity exercises to improve muscle balance, endurance, core function, flexibility, static and dynamic balance and improve posture

Assess posture, balance, movement, range of motion of ankle, hip, shoulder complex, thoracic and lumbar spine

2-3 weeks

Question 10

Phase 2 of the Functional Movement Assessment

Answer 10

Movement training:

Bend and Lift: squatting

Single Leg: lunging

Pushing: movements done in a forward direction

Pulling: picking up a child, opening a door

Rotational: spinal movements

Question 11

Phase 3 of the functional movement assessment

Answer 11

Load Training

Assessments or muscular strength and endurance

Isolation of single joint movements first

(Body builders stage)

Question 12

Phase 4 of the functional movement assessment

Answer 12

Performance Training

Power training enhances velocity and force produced by improving the ability of the muscles to generate large amounts of force in a short time

(Power = force x velocity)

Increase; speed, agility, quickness and reactivity

Plyometrics

Question 13

Cardiorespiratory Training

Answer 13

Phase 1: Aerobic based training

Phase 2: aerobic efficiency training

Phase 3: aerobic endurance training

Phase 4 Aerobic power training

Question 14

Phase 1 of cardiorespiratory training

Answer 14

Establishes baseline aerobic fitness to improve health and is the foundation of training

Below VT1 RPE 3-4

Continue till duration is 20-30minutes

Question 15

Phase 2 of cardiorespiratory training

Answer 15

Aerobic efficiency training

Enhances clients aerobic efficiency by progressing the program through increasing duration and increasing the frequency

Aerobic intervals and introduced at or just above VT1 (RPE 5)

Sub max year can be used

Question 16

Phase 3 of cardiorespiratory training

Answer 16

Aerobic endurance training

Design training programs that help improve performance in endurance events or to train for a higher level of cardio fitness

Question 17

Phase 4 of cardiorespiratory training

Answer 17

Aerobic Power Training

Build on training and introduction of intervals to engage power.

Short duration a of high intensity above VT2

Question 18

Stages of client trainer relationships

Answer 18

Rapport: impression and communication

Investigation: health and fitness history

Planning: goal setting, exercise plan

Action: set up a self monitoring system

Question 19

Tell, Show, Do motor learning technique

Answer 19

Explain exercise

Trainer demonstrates

Client does exercise

Question 20

Precontemlation

Answer 20

People are sedentary and not considering an activity program

Question 21

Contemplation

Answer 21

Still sedentary, however starting to consider activity as important

Question 22

Preparation

Answer 22

Some physical activity. Mentally prepared to start an activity program

Question 23

Action Stage

Answer 23

Regular physical activity less than six months

Question 24

Maintenance Stage

Answer 24

Regular physical activity more than 6 months

Question 25

Stimulus control

Answer 25

Making healthy adjustments to your environment can increase likelihood of healthy behaviors

ie: keeping gym bag in care

Question 26

Written agreements/contract

Answer 26

Agreement between the client themselves or the client and personal trainer outline expectations of the client and trainer

Question 27

Cognitive Behavior Techniques

Answer 27

Goal setting: Smart goals
(Specific, measurable, attainable,relevant, time-bound

Feed back:
•Extrinsic- encouragement
•Intrinsic- encouragement, error correction, negative consequences

Decision Making: clients have ability to make own choices among alternative courses of action

Self monitoring: clients track program participation, journal writing