Chapter 1 Flashcards

Question

Heart valve problem

Answer 1

One of heart valves do not function properly, causing shortness of breath and reduced oxygen supply to body.

Answer 2

Heart beats too slow, too fast, or irregular pattern

Answer 3

Process by which plaque is formed in arteries, leading to reduced blood flow to heart or brain.

Answer 4

Arteries expand

Answer 5

High blood pressure; Greater than 120/80 (Systolic, diastolic)

Answer 6

Blood pressure when heart beats

Answer 7

Blood pressure when heart is not beating

Answer 8

Regular exercise Fiber-rich diet Stress reduction techniques Avoid smoking and excessive alcohol consumption

Answer 9

atherosclerosis Increased risk of heart disease

Answer 10

Good: low-density lipoprotein (naturally produced by body) Bad: high-density lipoprotein

Answer 11

characterized by sustained high blood sugar levels

Answer 12

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.

Answer 13

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.

Answer 14

Cells grow abnormally in the body, creating tumors that grow aggressively and can damage the body.

Answer 15

Eat fresh fruits and vegetables Avoiding tobacco Limiting alcohol Losing weight Exercise

Answer 16

Umbrella team for various diseases characterized by breathlessness, airflow limitation, and decline of lung function Ex: Chronic bronchitis, emphysema

Answer 17

No, it is medically managed over the course of a person's life.

Answer 18

1. Identifying a customer’s needs 2. Communicating solutions for their needs 3. Making the sale by asking for a financial commitment to solving their needs Involves asking open-ended questions.

Answer 19

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.

Answer 20

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.

Answer 21

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

Answer 22

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.

Answer 23

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

Answer 24

Social media Fitness-related industry events and conferences (Networking opportunities included) Email campaigns

Answer 25

Willingness to do something. Direction: Whether behavior is undertaken or not. Intensity: How much effort is put into implementing the behavior.

Answer 26

Lack of motivation

Answer 27

Sex Age Culture Environment Socioeconomic Status

Answer 28

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

Answer 29

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.

Answer 30

Helping clients with scheduling to make time for exercise

Answer 31

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)

Answer 32

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

Answer 33

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

Answer 34

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.

Answer 35

Inverse relationship

Answer 36

People don't want to exercise because it is inconvenient.

Answer 37

People have mixed feelings towards exercise. They want to do it, but it will cut into other obligations and responsibilities.

Answer 38

Friends, family, fitness professionals etc.

Answer 39

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)

Answer 40

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.)

Answer 41

Leader's qualities Leadership style Situational factors (Ex: Group size) Follower qualities (Ex: Age, gender etc.)

Answer 42

Accountability Comparison Competition Comradery Consistency Energy Intensity Mindless Motivation Sociability

Answer 43

Promotes Positive Mood Improves Self-Esteem and Body Image Improves Sleep Reduces Depression and Anxiety

Answer 44

A sleep disorder in which a person’s breathing repeatedly stops and starts, which disrupts the body’s natural sleep cycle.

Answer 45

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)

Answer 46

Reflects the clients’ weighing of the pros and cons of changing.

Answer 47

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).

Answer 48

making a best guess as to what the speaker means and stating it back to the speaker for confirmation Eliminates confusion in communication.

Answer 49

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.

Answer 50

Has yes or no answer

Answer 51

Short sentences that continue the client’s thoughts and add momentum to the conversation.

Answer 52

Summaries that tie together information the client has presented, perhaps even from previous sessions.

Answer 53

Summaries used to wrap up a session or announce a shift in focus.

Answer 54

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.

Answer 55

Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.

Answer 56

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.

Answer 57

In motivational interviewing, when client justifies ambivalence and lack of changes.

Answer 58

In motivational interviewing, when client voices support for change.

Answer 59

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?

Answer 60

Assessing readiness of client to make change.

Answer 61

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

Answer 62

The training environment includes the actual facility as well as the people inside the facility. Create a third space

Answer 63

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.

Answer 64

Client interventions that are used to change some determinant of behavior. of client Ex: Changing self-efficacy, setting SMART goals etc..

Answer 65

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

Answer 66

A broad theoretical framework for the study of human motivation.

Answer 67

When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.

Answer 68

An evaluation of whether one has the means, resources, and opportunities to perform a behavior.

Answer 69

affective judgment, self-efficacy and perceived behavioral control, self-regulatory behaviors, and intention, subjective norms

Answer 70

Referring to expected pleasure or enjoyment.

Answer 71

Belief that an important person or group of people will approve and support a behavior.

Answer 72

Setting SMART goals Enhancing Self Efficacy

Answer 73

The acronym SMART stands for specific, measurable, attainable, realistic, and timely goals.

Answer 74

action planning, reinforcing effort or progress toward exercise, providing instructions, self-monitoring, and social support Positive self talk Time management Imagery Psyching up clients

Answer 75

Implementation Planning Coping Plans

Answer 76

A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.

Answer 77

A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.

Answer 78

Reverse listing (Replacing negative statements with positive statements.) Stopping (The act of saying “stop” out loud to undesired statements.)

Answer 79

When people believe the exact content of their own thoughts.

Answer 80

The process created to produce internalized experiences.

Answer 81

when a client imagines appearance or health-related outcomes

Answer 82

mental images used to increase energy and relieve stress

Answer 83

Imagery focused on technique

Answer 84

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)

Answer 85

The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.

Answer 86

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Answer 87

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.

Answer 88

cell body, axon, and dendrites

Answer 89

Transmits neurotransmitters to neurons or effector sites (muscles and organs receiving neurotransmitters)

Answer 90

Allows electrical impulses to be transmitted by nerves throughout the body. Ex: Na, K, Mg, H2O

Answer 91

Nerves of peripheral nervous system facilitate the transfer of sensory info to CNS

Answer 92

Nerves of peripheral nervous system also facilitate the transfer of info from CNS to rest of body

Answer 93

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).

Answer 94

Nerves that are located throughout the body and play a role in the afferent and efferent pathways.

Answer 95

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).

Answer 96

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.

Answer 97

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.

Answer 98

ability of the nervous system to provide us with our sensory capabilities and detect changes in environment.

Answer 99

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.

Answer 100

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..)

Answer 101

Type of mechanoreceptor; Sensory receptors sensitive to change in length of the muscle and the rate of that change

Answer 102

When a muscle is stretched, the muscle spindle sends a signal to spinal cord to contract muscle to prevent muscle from excessively stretching.

Answer 103

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

Answer 104

Nerves that connect CNS to rest of the body.

Answer 105

Connects muscle to bone

Answer 106

they respond to pressure, acceleration, and deceleration of the joint. These receptors act to signal extreme joint positions and help to prevent injury.

Answer 107

Connects between neurons

Answer 108

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.

Answer 109

Nervous system plays a role in development of motor (movement-related) skills.

Answer 110

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.

Answer 111

Join bones

Answer 112

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

Answer 113

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.

Answer 114

Part of skeleton that is 80 bones. Bones in skull, rib cage and vertebrae column (verterbrae, sacrum, coccyx)

Answer 115

Levers (Bones attach to muscles. Muscles pull on respective bone when they contract in order to produce movement) Bones provide posture and support

Answer 116

A division of the skeletal system consisting of the arms, legs, shoulders and pelvis. 126 bones.

Answer 117

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

Answer 118

Bone remodeling happens for specific bones when activities put stress on those bones. Ex: Walking and leg-related activities putting stress on femur.

Answer 119

Bones that are long Ex: femur, humerus

Answer 120

Similar in length and width and appear somewhat cubical in shape Ex: carpals of wrist See image.

Answer 121

Have a flat-like surface with a curve to them Ex: scapulae (shoulder blades)

Answer 122

Have a unique shape and do not neatly fit into other categories. Ex: Vertebrae (Interlocking bones that form spine)

Answer 123

Sesamoid bones are small bones embedded in a joint capsule or found in locations where a tendon passes over a joint. Ex: Patella (kneecap)

Answer 124

flattened or indented portions of the bone (Grooves) Ex: infraspinous fossa on shoulder blade, sulcus at top of humerus