Chapter 1 Flashcards
Evidence-Based Personal Training
Going by Scientific Research, professional expertise, and client’s preferences, goals and needs
Kinesiology
Study of movement as it pertains to anatomy and physiology
OPT Model
- Stabilization Endurance
- Strength Endurance
- Muscular Development
- Maximal Strength
- Power
NASM approach to exercise training
Musculoskeletal system
Muscles and bones in body
Deconditioned
Loss of physical fitness; risk factor for injury
Muscle imbalance
Muscles on one side of the body are stronger than on the other side.
Joint stability
Ability to maintain and control joint movement
What influences health beyond the individual?
Genetics
Access to health care
Access to preventive medicine
Natural disasters
Socioeconomic status
Morbidity
State of having disease
Mortality
State or risk of death
Acute disease
illnesses generally develop suddenly and last a short time, often only a few days or weeks
Leading cause of death
Coronary heart disease
How to prevent chronic disease
Healthy, active lifestyle
Leading preventable causes of death
Smoking
Obesity/Overweight
90% of health expenditures from the US result from
chronic and mental health conditions
Costs of chronic disease
Disability, decreased quality of life, reduced life expectancy, economic costs like health care costs and lost wages
Obesity and overweightness are risk factors for?
High cholesterol
Musculoskeletal disorders
Diabetes
Cancer
Hypertension (High blood pressure)
Heart disease
BMI imperial formula
703*weight (pounds)/height^2 (inches)
BMI metric formula
Weight (kg) / Height ^2 (meters)
BMI ranges
<18.5 (Underweight)
18.5-24.9 (Healthy weight)
25.0-29.9 (Overweight)
30.0-34.9 (Obese)
35.0-39.9 (Obesity II)
>=40.0 (Obesity III)
Main root cause of heart disease
Ischemic heart disease, health related problems caused by narrowing of coronary arteries, which supply blood and oxygen to heart muscle.
Stroke
Type of heart condition; Sudden lack of blood supply to brain, caused either by ruptured blood vessel or artery blockage.
Heart attack
Sudden interruption of blood flow to heart
Heart failure
Heart is unable to pump enough blood for the body to function.
Heart valve problem
One of heart valves do not function properly, causing shortness of breath and reduced oxygen supply to body.
Arrhythmia
Heart beats too slow, too fast, or irregular pattern
Atherosclerosis
Process by which plaque is formed in arteries, leading to reduced blood flow to heart or brain.
Exercise impact on arteries
Arteries expand
Hypertension
High blood pressure; Greater than 120/80 (Systolic, diastolic)
Systolic blood pressure
Blood pressure when heart beats
Diastolic blood pressure
Blood pressure when heart is not beating
Ways to keep low blood pressure
Regular exercise
Fiber-rich diet
Stress reduction techniques
Avoid smoking and excessive alcohol consumption
High cholesterol leads to ______.
atherosclerosis
Increased risk of heart disease
“Good” and “bad” cholesterol
Good: low-density lipoprotein (naturally produced by body)
Bad: high-density lipoprotein
Diabetes
characterized by sustained high blood sugar levels
Type 1 diabetes
Pancreas cannot produce insulin or not enough, which plays a role in the transportation of sugar to cells to be used as energy, leading to high blood sugar.
Usually genetic.
Type 2 diabetes
those with type 2 diabetes create insulin, but their it is not used properly in the body.
When excessive sugar are consumed over time, high levels of insulin need to be produced to transport that sugar to the cells, that sugar stays in the bloodstream because cells often have more than enough sugar to use for their activities in a state called insulin resistance.
Cancer
Cells grow abnormally in the body, creating tumors that grow aggressively and can damage the body.
How to limit cancer risk
Eat fresh fruits and vegetables
Avoiding tobacco
Limiting alcohol
Losing weight
Exercise
COPD
Umbrella team for various diseases characterized by breathlessness, airflow limitation, and decline of lung function
Ex: Chronic bronchitis, emphysema
Is COPD curable?
No, it is medically managed over the course of a person’s life.
Sales process
- Identifying a customer’s needs
- Communicating solutions for their needs
- Making the sale by asking for a financial commitment to solving
their needs
Involves asking open-ended questions.
Ways to get prospects
Prospects are potential sales leads that can be converted to paying clients. They are not just random people off the street; rather, they are individuals who the fitness professional has already identified as being potentially interested in fitness services. Prospects can be identified in a few ways:
Asking for referrals from existing clients
Working the floor to meet as many facility members as possible and building rapport
Obtaining warm leads provided by the member and/or sales department
Answering inquiries from social media and other marketing streams
One highly recommended tactic is to net-work with other service-based businesses in the area that also cater to a health-conscious clientele.
Asking for the sale
After demonstrating one’s ability to help solve a client’s fitness problems, the first step in asking for the sale involves presenting various purchasing options. Each client will place a different level of value on fitness services and will also have unique time and budgetary constraints. For that reason, it serves a fitness professional well to provide a “good, better, and best” package scheme, with price points that can appeal to a broad range of individuals. In this way, there is a solution available for everyone, from busy executives to stay-at-home parents to retirees on a fixed budget.
Unique selling proposition
Highlighting unique skills or traits during a sales presentation that allow an individual to stand out from the competition.
Ex: Specializing in working with active adults aged 55 years and older
Focusing on weight-loss clients to help them learn how to use physical activity for long-term health and body composition improvement
Training athletes to improve their sport-specific performance
Brand
A brand tells a story and creates an identity for a product or service. The value of creating a brand identity is that it establishes a top-of-mind presence, which means that a specific brand name immediately comes to mind when a consumer thinks about a generic product category.
SWOT Analysis
Four P’s of marketing
A marketing plan should address the Four P’s by:
Communicating the benefits of using a product
Identifying a competitive price of the service
Determining how the service will be promoted
Selecting the place or method of distribution
Methods of promotion
Social media
Fitness-related industry events and conferences (Networking opportunities included)
Email campaigns
Motivation
Willingness to do something.
Direction: Whether behavior is undertaken or not.
Intensity: How much effort is put into implementing the behavior.
Amotivation
Lack of motivation
Factors than can affect exercise motivation
Sex
Age
Culture
Environment
Socioeconomic Status
Which type of motivation is more important for exercise adherence?
Intrinsic
Motivation Differences By Age
While there are always exceptions, younger adults tend to be motivated by competitive situations, a feeling of being part of a social group, or the improvement of physical appearance. As people age, motives shift toward more health-related variables such as lowering blood pressure or avoiding other chronic health conditions
Common Barriers to Exercise
Injury, Illness, Lack of transportation or safe place to exercise, perception (not enough time or energy to exercise), obligations, Lack of social support, Social physique anxiety. Convenience. Ambivalence.
Solutions to time as a barrier to exercise
Helping clients with scheduling to make time for exercise
It is important to set ________ goals for clients.
realistic
Types of goals for fitness professionals to set
Outcome goals: Goals focused on the end result. (X pounds lost.)
Process goals: Refers to the process of goal pursuit. (Go the gym 4 times a week)
How can goals become unrealistic? What to avoid?
If not objective, when too many goals are set, when goals are not adjusted, when people are forced to set goals
Avoid setting vague goals
Do not force clients to set goals
Lack of social support as a barrier
A lack of social support can make it difficult for some people to participate in regular exercise, depending on the types of support that they need.
Individuals without social support may lack the following advantages:
Encouragement to participate in exercise
Someone who can discuss the challenges of exercise
Transportation to a fitness facility
The ability to find accurate information on health and fitness
An exercise partner
Social Physique Anxiety. Where is this common? Solutions?
when individuals feel anxiety about their physical appearance or are insecure about how they look to others or how they believe others perceive their body. Can discourage people from going to gym.
Gyms (comparing oneself to others)
Working out in discreet areas of fitness facility or outside facility. Clients should wear comfortable clothes and refrain from activities that require specific clothing.
Relation between physical activity and social physique anxiety
Inverse relationship
Convenience as a barrier.
People don’t want to exercise because it is inconvenient.
Ambivalence as a barrier.
People have mixed feelings towards exercise. They want to do it, but it will cut into other obligations and responsibilities.
Where can social support come from?
Friends, family, fitness professionals etc.
Types of social support to help others engage in exercise
Instrumental (actual actions of a person that help another person engage in a behavior)
Emotional support (encouragement and positive reinforcement)
Informational (someone receives accurate information about an exercise-related behavior or topic.)
Companionship (Joining person to exercise)
Group Influences on Willingness and Ability to Exercise
Family support
Parental influence (Early exposure to exercise very important to longlasting habits)
Leadership exercised by fitness professionals
Community
Built environment (Number of parks and sidewalks etc.)
Components of successful leadership
Leader’s qualities
Leadership style
Situational factors (Ex: Group size)
Follower qualities (Ex: Age, gender etc.)
Attractiveness of Group Exercise
Accountability
Comparison
Competition
Comradery
Consistency
Energy
Intensity
Mindless
Motivation
Sociability
Psychological Benefits of Exercise
Promotes Positive Mood
Improves Self-Esteem and Body Image
Improves Sleep
Reduces Depression and Anxiety
Sleep Apnea
A sleep disorder in which a person’s breathing repeatedly stops and starts, which disrupts the body’s natural sleep cycle.
Stages of Change Model
Used to change habits.
Precontemplation stage: the individual does not exercise and is not planning to start exercising within the next 6 months
Contemplation stage: the individual does not currently exercise but is planning to start within 6 months
Preparation stage: the individual is planning to begin exercising soon and has taken steps toward it and may even be sporadically exercising
Action stage: the individual has been exercising for less than 6 months
Maintenance stage: the individual has been exercising consistently for 6 months or more (Glanz et al., 2008; Spencer et al., 2006)
Decisional Balance
Reflects the clients’ weighing of the pros and cons of changing.
Good communicators should strive to do the following:
Create a safe environment where challenging and emotional issues can be discussed.
Clear away distractions such as cell phones and focus on the client.
Ask questions to understand the meaning of what the person is saying.
Observe nonverbal cues such as body language.
Provide empathy and validation (Zenger & Folkman, 2016).
Reflective listening
making a best guess as to what the speaker means and stating it back to the speaker for confirmation
Eliminates confusion in communication.
Active listening
Active listening requires you to listen attentively to a speaker, understand what they’re saying, respond and reflect on what’s being said, and retain the information for later.
Entails:
Asking questions
Reflecting
Summarizing
Affirming
Asking permission to do something and putting the onus in the client’s hands to decide what to do.
Closed-ended question
Has yes or no answer
Collecting summary
Short sentences that continue the client’s thoughts and add momentum to the conversation.
Linking summary
Summaries that tie together information the client has presented, perhaps even from previous sessions.
Transitional summaries
Summaries used to wrap up a session or announce a shift in focus.
Affirmations
Show appreciation for clients and their strengths
Compliments use “I” statements (“I think you are working really hard at this”) and put attention onto the fitness professional, not the client. Affirmations (“You paid very close attention to technique today”), on the other hand, acknowledge the client’s strengths and efforts and can be used to enhance a client’s self-efficacy for change.
Motivational Interviewing
Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.
Self discrepancy
an internal conflict between what someone thinks their ideal self should be and what the actual self is
Discrepancy must be perceived for change to occur.
Sustain talk
In motivational interviewing, when client justifies ambivalence and lack of changes.
Change talk
In motivational interviewing, when client voices support for change.
Examples of motivational interviewing questions
What might you want to change?
What do you think might happen if you didn’t make any changes?
Do you think this could work for you?
If you decided to make this change, what would be different in your life?
last step of motivational interviewing
Assessing readiness of client to make change.
Client expectations of professional
Impression:
Making eye contact (if culturally accepted)
Introducing oneself by name and asking the client’s name
Smiling
Shaking hands with the client (if culturally accepted)
Remembering the client’s name and using it
Using positive body language
If the client has completed an online application where they supplied personal interests, such as medical history or hobbies, fitness professionals should ask about them.
Aside from having a positive attitude and effective communication skills, fitness professionals should work hard to exhibit the following qualities to create an inclusive environment that keeps clients coming back:
Look professional: neat, clean, and appropriately dressed.
Take time to build a trusting relationship with new clients.
Ensure that the client feels heard and understood.
Ensure the client’s safety when exercising.
Build community by making a client’s exercise routine a collaborative effort
Client Expectations of the Environment
The training environment includes the actual facility as well as the people inside the facility.
Create a third space
Third space
A third space is considered a special, communal space that is separate from home or work. It is a place where individuals can build relationships with others while still expressing their own sense of identity.
Gyms try to emulate this idea.
BCTs
Client interventions that are used to change some determinant of behavior. of client
Ex: Changing self-efficacy, setting SMART goals etc..
Determinants of Participation in Physical Activity and Exercise
Self-efficacy
State of change
Intention
Work
Perceived Competence
Autonomous Motivation
Planning
Self-Monitoring
Cognitive and emotional factors
attitudes
intention
outcome expectations
stress
perceived behavioral control
Self-determination theory
A broad theoretical framework for the study of human motivation.
Autonomous motivation
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
Perceived behavioral control
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
Determinants of Participation in Resistance Training
affective judgment, self-efficacy and perceived behavioral control, self-regulatory behaviors, and intention, subjective norms
Affective judgment
Referring to expected pleasure or enjoyment.
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
Strategies to Ensure Exercise Adherence
Setting SMART goals
Enhancing Self Efficacy
SMART goal
The acronym SMART stands for specific, measurable, attainable, realistic, and timely goals.
Enhancing Self Efficacy to Ensure Adherence
action planning, reinforcing effort or progress toward exercise, providing instructions, self-monitoring, and social support
Positive self talk
Time management
Imagery
Psyching up clients
Types of planning techniques trainers
Implementation Planning
Coping Plans
Implementation Planning
A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.
Coping Plans
A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.
Mitigating negative self talk
Reverse listing (Replacing negative statements with positive statements.)
Stopping (The act of saying “stop” out loud to undesired statements.)
Cognitive Fusion
When people believe the exact content of their own thoughts.
Imagery
The process created to produce internalized experiences.
Appearance Imagery
when a client imagines appearance or health-related outcomes
Energy imagery
mental images used to increase energy and relieve stress
Technique imagery
Imagery focused on technique
Initial Session with Client
Discuss Health Concerns for Planning Exercise Program
Discuss and Clarify Fitness Goals
Review Past Exercise Experiences
Help Clients Manage Expectations about Process and Answer Any Questions They May Have
Finalize Program (After Consultation)
Human movement system
The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.
Kinetic chain
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
Nervous system functions
The nervous system has many functions, such as providing sensory information (e.g., pain, sight, taste) to our brain, stimulating human movement through muscle contractions, and keeping the heart and organs functioning.
Neurons main parts
cell body, axon, and dendrites
Axon, Effector sites
Transmits neurotransmitters to neurons or effector sites (muscles and organs receiving neurotransmitters)
Electrolytes
Allows electrical impulses to be transmitted by nerves throughout the body. Ex: Na, K, Mg, H2O
Afferent pathway
Nerves of peripheral nervous system facilitate the transfer of sensory info to CNS
Efferent pathway
Nerves of peripheral nervous system also facilitate the transfer of info from CNS to rest of body
Types of sensory receptors
Mechanoreceptors respond to mechanical forces (touch and pressure), nociceptors respond to pain (pain receptors), chemoreceptors respond to chemical interaction (smell and taste), and photoreceptors respond to light (vision) (Ackerley & Watkins, 2018).
Somatic nervous system
Nerves that are located throughout the body and play a role in the afferent and efferent pathways.
Autonomic nervous system
The autonomic nervous system consists of nerves that connect the CNS to the visceral organs such as the heart, stomach, and intestines. It mediates unconscious activities (e.g., circulating blood, digesting food, producing hormones).
Sympathetic nervous system
During exercise, the sympathetic nervous system works to increase neural activity and signals different endocrine organs to release hormones, such as adrenaline, that increase heart rate, breathing, and alertness.
Parasympathetic nervous system
The parasympathetic nervous system has the opposite effect and works to decrease neural activity by suspending the release of excitatory hormones. This puts the body in a more relaxed state, which is often termed rest and digest.
Sensory function
ability of the nervous system to provide us with our sensory capabilities and detect changes in environment.
Proprioception
which is the body’s ability to naturally sense its general orientation and the relative position of all its parts (Greenbaum-Maya, 2019). For example, when people shoot a basketball, proprioception helps them feel their arm and hand placement while focusing their attention on the basket.
Functions of nervous system
Sensory function (incl. proprioception) (via afferent pathway)
Integrative function (ability of the CNS to analyze and interpret sensory information to allow for proper decision making)
Motor function (After integrative function, via efferent pathway, body reacts with a movement such as contracting a muscle etc..)
Muscle spindle
Type of mechanoreceptor; Sensory receptors sensitive to change in length of the muscle and the rate of that change
Stretch reflex mechanism
When a muscle is stretched, the muscle spindle sends a signal to spinal cord to contract muscle to prevent muscle from excessively stretching.
Golgi tendon organs
Sensory receptor located at junction between muscle and tendon; Senses muscle tension and changes in muscle tension. Activation of Golgi tendon organs will cause the muscle to relax, which prevents the muscle from excessive stress and possible injury
Peripheral nervous system
Nerves that connect CNS to rest of the body.
Tendon
Connects muscle to bone
Joint receptors
they respond to pressure, acceleration, and deceleration of the joint. These receptors act to signal extreme joint positions and help to prevent injury.
Neurocircuitry
Connects between neurons
How does the CNS develop throughout life?
Neuroplasticity and changes in neurocircuitry as new skills are acquired.
When new skills are acquired, brain will stimulate specific neuronal changes and connections that allow the child to understand and replicate the newly acquired skill.
Nervous system and motor skills
Nervous system plays a role in development of motor (movement-related) skills.
Stages of motor skill development
Stage 1 (cognitive): The client is just learning a skill. They understand the goals of the skill and develop movement strategies and can perform the skill but with inconsistent performance.
Stage 2 (associative): The client begins to understand the skill. Through practice, they refine the skill and movement strategy and can perform the skill with less error.
Stage 3 (autonomous): The client has mastered the skill. They perform the skill consistently with no error and independently modify the skill without error.
joints
Join bones
Skeletal system functions
shape and form for our bodies, supports and protects our internal organs, provides the structure from which movement is created, produces blood for the body, and stores minerals
Osteoporosis
bone disease that occurs when the body loses too much bone, makes too little bone, or both. Bones are weak and brittle as a result.
Axial skeleton
Part of skeleton that is 80 bones. Bones in skull, rib cage and vertebrae column (verterbrae, sacrum, coccyx)
Bones functions
Levers (Bones attach to muscles. Muscles pull on respective bone when they contract in order to produce movement)
Bones provide posture and support
Appendicular skeleton
A division of the skeletal system consisting of the arms, legs, shoulders and pelvis. 126 bones.
Remodeling
The process by which bone is constantly renewed by the resorption and formation of the bone structure.
Done by special cells called osteoclasts and osteoblasts. Osteoclasts break down and remove old bone tissue. Osteoblasts lay down and build new bone tissue. During childhood through adolescence, new bone is added to the skeleton faster than old bone is removed. As a result, bones become larger, heavier, and denser
Wolff’s law
Bone remodeling happens for specific bones when activities put stress on those bones. Ex: Walking and leg-related activities putting stress on femur.
Long bones
Bones that are long
Ex: femur, humerus
Short bones
Similar in length and width and appear somewhat cubical in shape
Ex: carpals of wrist
See image.
Flat bones
Have a flat-like surface with a curve to them
Ex: scapulae (shoulder blades)
Irregular bones
Have a unique shape and do not neatly fit into other categories.
Ex: Vertebrae (Interlocking bones that form spine)
Sesamoid bones
Sesamoid bones are small bones embedded in a joint capsule or found in locations where a tendon passes over a joint.
Ex: Patella (kneecap)
Depression. Types?
flattened or indented portions of the bone (Grooves)
Ex: infraspinous fossa on shoulder blade, sulcus at top of humerus
