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Chapter 12: ACE IFT Model in Practice > Chapter 12 > Flashcards

Chapter 12 Flashcards

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ACE ® Health Coach flashcards
1
Q

Conduct the following the the 1st training session: 3

A

measure BP

discuss specific goals

start client on exercise program

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2
Q

stage of change:

client is motivated to exercise regularly but has yet to adopt a regular routine

A

preparation stage

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3
Q

client with kyphosis or lordosis - teach core stabilization exercises: 4

A

birddog
side plank
plank
glute bridge

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4
Q

to build aerobic base client must build up to: 3

A

20-30 minutes steady state cardio

moderate intensity

RPE 3 to4

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5
Q

to progress cardio program perform_ to establish_

A

submaximal talk test at VT1

HR at VT1

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6
Q

to identify cause of low back pain test client’s: 2

A

lower body flexibility

endurance of core muscles

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7
Q

core endurance test

A

trunk flexor, trunk lateral, trunk extensor test

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8
Q

flexibility tests: 2

each test tests what?

A

thomas test - asses length of hip flexors - iliopsoas and rectus femoris

passive straight leg test - length of hamstrings

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9
Q

if weight loss is a goal, measure: 2

A

body composition = lean mass and fat mass

circumference measurements

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10
Q

Thomas test

Back of the lowered thigh does not touch the table and the knee does not flex to 80 degrees

Tight muscles

A

Hip flexors

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11
Q

Thomas test

Back of lowered thigh doesn’t tough table but knee flexes to 80 degrees

Tight muscles

A

Iliopsoas

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12
Q

Thomas test

Back of lowered thigh does touch table but knee does not flex 80 degrees

Tight muscles

A

Rectus femoris

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13
Q

Passive straight leg test

Raised leg achieves 80 degrees or greater of movement before pelvis rotates

A

Normal length hamstrings

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14
Q

Flexion:extension ratio should be:

To calculate:

If score is over 1.0 =

A

Less than 1.0

Divide flexion score by extension score

Client needs to work on strength and endurance of back extensors muscles

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15
Q

Right side bridge:left side bridge score should be

To calculate

If score is more than appropriate ratio:

A

No greater than .05 from a balanced score of 1.0

Divide RSB by LSB

Client needs to balance right and left side core strength

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16
Q

Kyphosis or lordosis - client will need to

A

Improve postural stability and mobility

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17
Q

Asymmetrical ROM in hips could contribute to

To fix:

A

Lower back soreness

Increase ROM in hip flexors

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18
Q

Birddog

Dirty dog

Plank

Side plank

Glute bridge

Start with _ sets and rest intervals of _ seconds and progress to _ sets

A

Phase 1:

Stability and mobility training exercise selection

1-2 sets , 60 seconds rest

progress to 3 sets

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19
Q

Sharon
Aerobic base

Warm up

A

Fast walk 5 min

Dynamic stretching ( lunges)

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20
Q

Sharon

Aerobic base workout

Frequency
Intensity
Time
Type

A

Greater than 3 days / week

Below talk test threshold, RPE 3 to 4

Work up to 30 minutes

Walking then jogging

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21
Q

Sharon

Aerobic base cool down

A

Walk for 5 minutes

Static stretching

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22
Q

Sharon

Phase 2 movement training will last

A

She demonstrates effective and efficient control of:

Squatting
Lunging
Pushing
Pulling
Rotational
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23
Q

Sharon aerobic efficiency PHASE 2

Exercising at zone _intervals that put her at or just above _ with adequate recovery intervals

A

Zone 2

HR at VT1

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24
Q 
Hip hinge  *BW
Body weight squats
Wood chops  *BW
Hay bailers  *BW
Lunges  *BW
Scapular packing  *BW
Bilateral cable press    65% 1-RM

Assisted pull ups *BW
Dumbbell OHP 65% 1-RM

A

Exercise selections for phase 2 movement training

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25
Q 
Barbell deadlifts
DB chest flys
Modified pull-ups 
DB side lunges
DB squat to shoulder press
Bent over barbell rows
DB biceps curls
Cable tricep push downs

70% 1- RM
Reps 10-12
Rest 30-60 seconds
Sets 2-3

A

Load training phase 3

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26
Q

DO NOT FEAR or be dismayed

A

walk in your father’s shoes

GOD loves you

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27
Q

tests to asses upper extremity mobility issues:

A

apley’s scratch test

thoracic spine mobility test

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28
Q

apley’s scratch test tests

arm overhead, hand toward medial border of contralateral scapula tests:

arm behind back, palm out reaching for inferior angle of contralateral scapula tests:

A

shoulder flexion/extension, internal/external rotation

flexion, external rotation, ABduction

extension, internal rotation, ADDuction

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29
Q

thoracic spine mobility testing:

test to see if client can reach:

A

seated torso rotation

45 degrees rotation in each direction

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30
Q

lack of thoracic mobility impacts

A

glenohumeral mobility

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31
Q

client is motivated, long time regular exerciser is in the _ stage of change

A

maintenance

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32
Q

5 stages of change

A 
pre-contemplation
contemplation
preparation
action
maintenance
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33
Q

client with weak CORE and ROM limitations - start in phase _ of functional movement and resistance training

A

phase 1

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34
Q

pronation and internal knee and hip rotation =

perform _ screen

A

may exacerbate knee and hip issues

hurdle step screen

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35
Q

To enhance strength and stability of core muscles:2

A

Body weight and isometric contractions

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36
Q

To determine HR at VT2:

HR during final 5 minutes of test for VT2 , multiply by _ to find HR at VT2

A

.95

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37
Q

risk factor: age +1

men

women

A

45 yrs and older

55 yrs and older

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38
Q

risk factor: +1

family history

men

women

A

myocardial infarction, coronary revascularization, sudden death before age:

55 in father or first degree male relative

65 in mother or first degree female relative

39
Q

risk factor: +1

smoking

A

current smoker

quit within last 6 months

exposed to second hand smoke

40
Q

risk factor: +1

sedentary lifestyle

A

not exercising:

30 min/day

3 days/week

for 3 months

41
Q

risk factor: +1

obesity

A

BMI 30 or greater

girth 40 inches or greater - men

girth 35 inches or greater - women

42
Q

risk factor: +1

hypertension

A

SBP 140 or greater

DBP 90 or greater

CURRENTLY ON BP MEDICATION

43
Q

risk factor: +1

dyslipidemia

LDL

HDL

serum cholesterol * only use this if it’s all that’s available

A

130 or greater

less than 40

CURRENTLY ON LIPID LOWERING MEDICATION

200 or greater

44
Q

Live for the benefit of others

GOD loves you

A

to be a leader you must be servant

45
Q

risk factor: +1 prediabetes

fasting plasma glucose

impaired plasmaglucose IGT

A

100 or greater

140 or greater

46
Q

negative risk factor -1

A

HDL 60 or greater

47
Q

LOW risk

required medical exams

A

less than 2 risk factors

none

48
Q

MODERATE RISK

required medical exams

A

2 or more risk factors

before vigorous exercise

49
Q

HIGH risk

required medical exams

A

symptomatic (heart murmur)

known disease

medical exam before exercise

exercise test

doctor supervision of exercise test

50
Q

WHR norms excellent and at risk

men

A

less than .85 excellent

greater than .95 at risk

51
Q

WHR norms excellent and at risk

women

A

less than .75 excellent

greater than .86 at risk

52
Q

to test shoulder flexion

*good shoulder mobility =

A

lie supine

bring arms overhead and down to touch the floor

170-180 flexion - hands touching or nearly touching floor

53
Q

to test shoulder extension

*good shoulder mobility

A

lie prone

raise arms up as far as possible

50-60 degrees extension off the floor

54
Q

external rotation of the humerus test:

inability to reach floor or discrepancies in limbs =

A

lie supine

rotate arms back toward floor aiming to rest backs of hands on floor

tightness in INTERNAL rotators (subscapularis)

55
Q

internal rotation of the humerus test:

inability to internally rotate 70 degrees or discrepancies in limbs

A

lie supine

rotate arms forward toward floor

tightness in EXTERNAL rotators (infraspinatus and teres minor)

56
Q

side bridge:extension ratio should be:

A

less than .75

divide side bridge score by extension score

57
Q

right side bridge:left side bridge ratio out of range, client needs to =

A

need to balance core strength

58
Q

relative strength =

A

absolute strength/ body weight

59
Q

absolute strength =

A

greatest amount that can be lifted at one time

60
Q

to condition anaerobic system progress strength training: 2

A

reduced time of rest intervals

circuit training

61
Q

client with goals: start in phase _

agility
power
increase strength
increase vertical jump
competitive athlete
A

phase 4: anaerobic power training

62
Q

dynamic stretching before workout will:

A

continue to facilitate proper movement patterns (learned during movement training)

63
Q

ability to perform high work rate and recover rapidly during rest intervals - will help athletes in: 2

A

volleyball and basketball

64
Q

explosive lifts and plyometric jumps will enhance

A

activation of fast twitch muscle fibers

65
Q

assessments for a sedentary client

A

none

66
Q

Intensity for phase:

body weight exercises that emphasize core stabilization

A

Phase 1 : sedentary

67
Q

body weight exercises

to help client feel comfortable with exercise so he/she develops adherence

A

Phase 1
sedentary : type

primary goal

68
Q

Phase 1

sedentary : time

A

30 minutes

69
Q

if client is canceling or not adhering to the program, trainer should tell client

A

if they are serious about reaching their goals they must be more committed to the program

70
Q

Intensity for phase:

develop muscular strength

control body weight through basic movements of exercise

DBs, cables and medicine balls

12-15 reps

A

phase 2

sedentary

71
Q

phase 2

sedentary: type

A 
exercise focuses on:
squat
lunges
push - transverse and overhead
pull
rotation
72
Q

Time progression for:

progress to 1 hour if adherence is good

A

phase 2

sedentary

73
Q

after working with a sedentary client for a while and experiencing some initial results conduct the following assessments: 5

A 
body fat test - ask first
core endurance test
push up test
body weight squat test
PSL test
74
Q

assessments can be used to increase _ by having the client_

A

adherence

compete against themselves

75
Q

BMI Scale

underweight

normal weight

overweight

A

less than 18.5

  1. 5 - 24.9
  2. 0 - 29.9
76
Q

if client demonstrates good joint mobility and core stability, start in phase _ of functional movement and resistance training

A

phase 2 movement training

77
Q

developing muscular endurance through movement patterns

Emphasis for phase:

A

emphasis of phase 2: movement training

78
Q

Exercise selections for phase:

hip hinge
kneeling wood chops
kneeling hay bailers
chest press 
cable pull downs
lunges
A

exercise selections for phase 2 movement training

79
Q

phase 3 anaerobic endurance

interval progression:

1.

2.

A
  1. decrease recovery interval

2. increase both the work and recovery intervals

80
Q

Emphasis during phase:

develop muscular power - explosive muscle action

jumps, lifts, throws

A

emphasis during phase 4 performance training

81
Q

agility drills: 2

A

t drill

hexagon drill

82
Q

medicine ball circuit: 3

A

medicine ball passes/throws

overhead throws

throw downs

83
Q

stability ball circuit: 4

A

hip bridges

crunches

russian twists

push ups

84
Q

client goal is to burn fat and lose weight - training program should focus on

A

resistance training

85
Q

body fat % men

essential
athletes
fitness
average 
obese
A

2-5%

6-13%

14-17%

18-24%

25% and greater

86
Q

body fat % women

essential
athletes
fitness
average 
obese
A

10-13%

14-20%

21-24%

25-31%

32% and greater

87
Q

progression in phase 2 cardio respiratory:

duration

training format

intensity (zones)

A

increase duration by 10%

add zone 1 and 2 intervals at a 1:3 ratio

zone 1 = HR below VT1

zone 2 = HR above VT1

88
Q

progression in phase 3 load training

*client is able to reach 12 reps

increase weight by _ so she can now only reach 10 reps

A

5%

89
Q

when additional stresses are placed on organs or systems in a timely and appropraite manner, physiological adaptations and improvements will occur

A

the principal of overload

90
Q

after 4 weeks of no workouts, what modifications need to occur

resistance

to help client that can’t make it to regular sessions

A

decrease resistance 10-120 reps

design a home workout

91
Q

the physiological adaptations made within the body are specific to demands placed on that body

A

principle of specificity

92
Q

signs of over training: 7

A 
increased RHR
decreased hunger
decreased sleep
decreased energy 
consistent pain
increased illness
decreased performance
93
Q

Assessment for client that is not performing any cardio currently

Start in phase _

A

No assessment necessary

Phase 1 - aerobic base

Chapter 12: ACE IFT Model in Practice (1 decks)

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