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Health Coach Certification > Chapter 16: Exercise Programming Considerations And Guidelines > Flashcards

Chapter 16: Exercise Programming Considerations And Guidelines Flashcards

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ACE ® Health Coach flashcards
1
Q

BMI over weight

BMI obese

A

Overweight 25-29

Obese 30 and greater

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2
Q

Abdominal obesity linked to (3) diseases AKA _

A

CVD
Type 2 diabetes
Metabolic syndrome

Cardiometabolic disease

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3
Q

Visceral Adipose tissue secretes

A

Pro inflammatory substances

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4
Q

_ of the knee is associated with increase in BMI

A

Osteoarthritis

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5
Q

Obesity increases_ pelvic tilt, that can lead to _

A

Anterior pelvic tilt

Degenerative disc disease

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6
Q

Stiffness in spine = _ of the lumbar spine

A

Forward flexion

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7
Q

Low back pain in obese caused by (2)

A

Rigid thoracic region

Chronic anterior pelvic tilt

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8
Q

Primary weight related risk factor for low back pain

A

Abdominal obesity

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9
Q

Pro inflammatory substances result in increased levels of circulating

A

LDL

Triglycerides

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10
Q

Obese are _ to _ more likely to have plantar fasciitis

A

5 to 6 times

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11
Q

Each excesspiu d of body weight adds _ of stress on the knee

A

4 pounds

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12
Q

_ % reduction in body weight can reduce osteoarthritic knee pain

A

5%

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13
Q

_ lb increase in weight over 10 years will increase likelihood of knee osteoarthritis by

A

11lb

50%

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14
Q

Obese expend _ % more energy than normal weight clients during cycling with out resistance

A

33%

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15
Q

Obese women with high _ levels have lower bone mass, thus playing a role in osteoporosis

This hormone is released from _ cells, regulates energy intake

A

Leptin levels

Fat cells

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16
Q

Frequency:

Cardio
Strength
Flexibility

A

Cardio - moderate 5, vigorous 3 days/ week

Strength - 2-3 days/ week

Flexibility- less than2-3

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17
Q

2 components of ACE IFT model

A

Functional movement and resistance training

Cardiorespiratory training

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18
Q

Functional movement and resistance training - 4 phases

A

Stability and mobility
Movement training
Load training
Performance training

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19
Q

Cardiorespiratory training - 4 phases

A

Aerobic base
Aerobic efficiency
Anaerobic endurance
Anaerobic power

20
Q

Caloric expenditure for longer weight loss

Minutes per day

A

2,000 or greater

60-90 min/ day

21
Q

Physical activity per week for obese clients

Per day

A

250-300 min per week

50-60 min per day

22
Q

Primary mode of initial activity to facilitate weight loss

A

Aerobic or endurance exercise

23
Q

Aerobic intervals - introduce in phase

A

2

24
Q

Training moves into performance area of the health fitness performance continuum

A

Phase 3

25
Q

Glenohumeral (shoulder)

A

Mobility

26
Q

Scapulothoracic (solid platform for pushing/ pulling)

A

Stability

27
Q

Thoracic spine - upper body movement

A

Mobility

28
Q

Lumbar spine

A

stability

29
Q

Hip

A

Mobility

30
Q

Knee

A

Stability

31
Q

Ankle

A

Mobility

32
Q

Foot

A

Stability

33
Q

Reestablish levels of mobility/ stability - start by targeting _ region of the body, specifically the _

A

Proximal region

Lumbar spine

34
Q

Order in which to reestablish mobility and stability (5)

A 
Lumbar spine
Thoracic spine
Scapulothoracic
Distal extremities
Static balance
35
Q

Client performs small, continuous back and forth movement on foam roller

Should precede states stretching

A

Myofascial release

36
Q

Client moves a joint to where the targeted muscle reach a point tension at the end point of movement

Hold _ seconds

A

Static stretching

15-60

37
Q

Take a joint through a movement until the targeted muscle reaches a point of tension, hold stretch for 10 seconds, then perform isometric contraction for 6 seconds, followed by a passive stretch

A

PNF

38
Q

Move joint through motion to end point, hold no more than 2 seconds, return to start and repeat

Reps

A

Active isolated stretching

5-10

39
Q

Pr pares client for upcoming workout by mimicking movement patterns

A

Dynamic and ballistic stretching

40
Q

_ incorporates small bouncing movements as part of warm up

Triggers _

A

Ballistic

Stretch reflex

41
Q

_ brings about autogenic inhibition by stimulating the _

A

Myofascial release

Golgi tendon organ

42
Q

reduction of calories for weight loss

decrease in dietary fat to _% of total calories

A

500 to 1000 per day

less than 30% of total caloric intake

43
Q

long term weight loss

minutes / day

calories per week

A

200-300 min per day

greater than 2,000 per week burned

44
Q

metabolic tendency to regain weight (2)

A

low RMR

increased appetite

45
Q

to sustain more than 10% weight loss after 2 years:

burn _ calories/week

exercise _ min/week

A

1800 calories

275 min/week

Health Coach Certification (19 decks)

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