Chapter 2 Ace Flashcards
Activities normally Performed by hygiene, bathing, household chores, walking, shopping, and similar activities is what? And what is the abbreviation?
Activities of daily living
ADL
This is the most common form of diabetes; typically develops in adulthood and is characterized by a reduce sensitivity of the insulin target cells to available insulin; usually associated with obesity; formally known as non-insulin dependent diabetes mellitus(NIDDM) and adult onset diabetes
Type two diabetes
This is any disease that persist over an extended period of time
Chronic disease
The major form of cardiovascular disease, results when the coronary arteries are narrowed or occluded— most commonly by atherosclerotic deposits of fibrous and fatty tissue is called what?
Coronary artery disease(CAD)
Excess of lipids in the blood that could be primary, as in disorders of lipid metabolism, or secondary as in uncontrolled diabetes
Hyper lipidemia
A disorder, primarily affecting postmenopausal women, and which bone and mineral density decreases and susceptibility to fracture increases
Osteoporosis
And excessive accumulation of body fat. Usually defined as more than 20% above ideal weight, or 25% body fat for men and over 32% body fat for women.
Also can be defined as a body mass index of More than 30 kg or a waste girth of more than 40 inches in men and more than 35 inches in women
Obesity
FITT-VP stands for what?
Frequency Intensity Time Type Volume Progressions
What are the four categories of the continuum That says human movement and fitness can progress in and regress along a spectrum that starts with developing or reestablishing basic functional movements and extends to performing highly advanced and specialized emotions and physical work seen in athletics?
Function
Health
Fitness
Performance
This model has two training components cardio respiratory training and muscular training.
Ace integrated fitness training model (IFT)
What type of training does this describe?
It is at the top of the cardio respiratory training in (IFT)
Moderate and vigorous
Volume for client to achieve goals
RPE 7-10
Intervals at and above VT2 to increase aerobic capacity, speed, and performance
Performance training
What type of muscular training uses these?
HIIT
Resistance
Speed work
Plyometrics
Power lifting
Load/speed
According to the IFT model what are the three categories in cardiorespiratory training from top to bottom in phases?
Performance - phase 3
Fitness - phase 2
Base - phase 1
According to the IFT model what are the three phases in muscular training from top to bottom?
Load/speed - phase 3
Movement - phase 2
Functional - phase 1
What type of muscular training uses these types of workouts?
External loads
Resistance
Drills training for power
Load/ speed training
Cardio respiratory training
Client has been inactive, this is the starting point, or recovering from injury
This is steady state training at a low/moderate range under the first ventilator threshold(VT1)
RPE around 3/4
The talking test: Client can continue a conversation using longer sentences while talking comfortably and exercising, they are below VT1
Phase 1 - aerobic BASE training
Cardiorespiratory training
This phase is to improve aerobic efficiency by increasing the frequency, duration, and intensity.
Introduction of intervals at or slightly above VT1 or in RPE 5
You can use assessments here to gauge
Phase 2- aerobic FITNESS (efficiency) training
Cardio respiratory training
Improving clients performance for endurance events
Training fitness enthusiast for even higher levels of cardio fitness
Posture stability, speed, power, intensity, duration
Phase 3 - anaerobic PERFORMANCE endurance training
What is the ABC mover method approach?
Ask open-ended questions
Break down barriers
Collaborate
RPE means what?
Scale is 0-10
Rating of perceived exertion
Constant intense training that does not provide adequate time for recovery. Symptoms are increased resting heart rate, impaired physical performance, altered appetite, disturb sleep, and irritability
Overtraining syndrome
The concept that joints in segments have affect on one another during movement
Kinetic chain
What are these two types of balance?
The act of maintaining postural control while moving?
The ability to maintain the body center of mass(COM) Within its base of support(bos)?
Dynamic balance
Static balance
What are the five primary focuses of movement training?
Bend and lift movements
Single-leg movements
Pushing movements (lateral)
Pulling movements
Rotational movements
What is an example of a bend and lift movement?
Sits, stands, or lifting something from the floor
What is an example of single leg movement?
Walking, going up and down stairs, lunging
What is an example of pushing movements, and what FOUR primary directions do they move?
Forward - pushing open a door
Overhead - lifting something to a high shelf
Lateral- getting up from a side lying position
Downward- pushing yourself up out of a pool
What is an example of a pulling movement?
Pulling open the door or an exercise a seated row or pull up
What is an example of rotational movement?
Throwing a ball or twisting movements or a golfer
Muscular training
Speed, agility, quickness, power
This training focuses on external loads to movements
Resistance training, HIIT intensity training, speed work, plyometrics, powerlifting, are all an example of this
Uses the five primary movement patterns through exercise in different planes of motion and combinations
Enhances postural stability and kinetic chain mobility to support increase workloads
Resistance training to help with muscular strength, endurance, and hypertrophy goals
Load/speed training
Muscular training
Developing or retaining movement while increasing resistance
All 5 primary movement patterns in varied planes of motion
Movement training
Muscular training
Establish or reestablishing postural stability
Body way static and dynamic exercises looking for movement efficiency
Improve muscular endurance, flexibility, core function, static and dynamic balance
Functional training
Self Efficacy is…
One’s belief in their own capability to do something.
Are clients typically more intrinsically or extrinsically motivated?
Extrinsically (looking good, meet friends, lose weight, etc). A trainer’s go al should be to enhance feelings of enjoyment and accomplishment that come with program participation.
What is the biggest predictor of someone adhering to an exercise program?
Past experiences with physical activity
What’s the difference in “process goals” vs. “product goals” for a client?
PROCESS: something the client does, like completing a certain number of workouts per week.
PRODUCT: something achieved, like weight loss or an increase in weight resistance during load training
- This type of motivation is from internal stages, like enjoyment or personal satisfaction _________
- Thus motivation come from rewards, such as material or social rewards ______
Rebel with a dream - key concept
Intrinsic motivation
Extrinsic motivation
R I P A
Is what stages of building relationship with your client?
Rapport
Investigation
Planning
Action
