Chapter 2 Ace

Question 1

Activities normally Performed by hygiene, bathing, household chores, walking, shopping, and similar activities is what? And what is the abbreviation?

Answer 1

Activities of daily living

ADL

Question 2

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

Answer 2

Type two diabetes

Question 3

This is any disease that persist over an extended period of time

Answer 3

Chronic disease

Question 4

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?

Answer 4

Coronary artery disease(CAD)

Question 5

Excess of lipids in the blood that could be primary, as in disorders of lipid metabolism, or secondary as in uncontrolled diabetes

Answer 5

Hyper lipidemia

Question 6

A disorder, primarily affecting postmenopausal women, and which bone and mineral density decreases and susceptibility to fracture increases

Answer 6

Osteoporosis

Question 7

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

Answer 7

Obesity

Question 8

FITT-VP stands for what?

Answer 8

Frequency 
Intensity 
Time
Type
Volume 
Progressions

Question 9

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?

Answer 9

Function
Health
Fitness
Performance

Question 10

This model has two training components cardio respiratory training and muscular training.

Answer 10

Ace integrated fitness training model (IFT)

Question 11

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

Answer 11

Performance training

Question 12

What type of muscular training uses these?

HIIT

Resistance

Speed work

Plyometrics

Power lifting

Answer 12

Load/speed

Question 13

According to the IFT model what are the three categories in cardiorespiratory training from top to bottom in phases?

Answer 13

Performance - phase 3
Fitness - phase 2
Base - phase 1

Question 14

According to the IFT model what are the three phases in muscular training from top to bottom?

Answer 14

Load/speed - phase 3

Movement - phase 2

Functional - phase 1

Question 15

What type of muscular training uses these types of workouts?

External loads

Resistance

Drills training for power

Answer 15

Load/ speed training

Question 16

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

Answer 16

Phase 1 - aerobic BASE training

Question 17

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

Answer 17

Phase 2- aerobic FITNESS (efficiency) training

Question 18

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

Answer 18

Phase 3 - anaerobic PERFORMANCE endurance training

Question 19

What is the ABC mover method approach?

Answer 19

Ask open-ended questions

Break down barriers

Collaborate

Question 20

RPE means what?

Scale is 0-10

Answer 20

Rating of perceived exertion

Question 21

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

Answer 21

Overtraining syndrome

Question 22

The concept that joints in segments have affect on one another during movement

Answer 22

Kinetic chain

Question 23

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)?

Answer 23

Dynamic balance

Static balance

Question 24

What are the five primary focuses of movement training?

Answer 24

Bend and lift movements

Single-leg movements

Pushing movements (lateral)

Pulling movements

Rotational movements

Question 25

What is an example of a bend and lift movement?

Answer 25

Sits, stands, or lifting something from the floor

Question 26

What is an example of single leg movement?

Answer 26

Walking, going up and down stairs, lunging

Question 27

What is an example of pushing movements, and what FOUR primary directions do they move?

Answer 27

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

Question 28

What is an example of a pulling movement?

Answer 28

Pulling open the door or an exercise a seated row or pull up

Question 29

What is an example of rotational movement?

Answer 29

Throwing a ball or twisting movements or a golfer

Question 30

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

Answer 30

Load/speed training

Question 31

Muscular training

Developing or retaining movement while increasing resistance

All 5 primary movement patterns in varied planes of motion

Answer 31

Movement training

Question 32

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

Answer 32

Functional training

Question 33

Self Efficacy is…

Answer 33

One’s belief in their own capability to do something.

Question 34

Are clients typically more intrinsically or extrinsically motivated?

Answer 34

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.

Question 35

What is the biggest predictor of someone adhering to an exercise program?

Answer 35

Past experiences with physical activity

Question 36

What’s the difference in “process goals” vs. “product goals” for a client?

Answer 36

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

Question 37

• 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

Answer 37

Intrinsic motivation

Extrinsic motivation

Question 38

R I P A

Is what stages of building relationship with your client?

Answer 38

Rapport
Investigation
Planning
Action