Chapters 1 & 2 Flashcards
What is a personal trainer?
a person who educates and trains clients in the performance of safe and appropriate exercises to effectively lead them to optimal health.
What are the subjects a personal trainer should be educated in?
• Exercise programming
• Exercise physiology
• Functional anatomy and biomechanics
• Fitness assessments
• Nutrition and supplementation
• Common chronic diseases
• Basic emergency and safety procedures
• Psychological and physiological challenges throughout the stages of life
• Human behavior and motivation
What’s are the most important aspects of a successful health and wellness program?
the science of motivation and changing behaviors
Define the training effect:
The body’s adaptation to the learned and expected stress imposed by physical activity.
Define Resting Heart Rate (RHR)
The measure of heart rate when completely at rest.
Explain the training effect:
When the body experiences the training effect, it begins to change at the cellular level, allowing more energy to be released with less oxygen. The heart and capillaries become stronger and more dispersed to allow a more efficient flow of oxygen and nutrients. The muscles, tendons, and bones involved with this activity also strengthen to become more proficient. In time, the body releases unnecessary fat from its frame, and movements become more efficient. Additionally, resting heart rate and blood pressure drop.
Define blood pressure:
The force of blood pushing against the walls of the arteries during the two phases of the cardiac cycle.
What are the basic principles of fitness training?
- Overload
- Specificity
- Individual differences
- Reversibility
- Periodization
- Rest
- Overtraining
- Stimulus variability
Define Hypertension:
High blood pressure measuring more than 140/90 mm Hg
Define Biomechanics:
The study of the mechanical laws governing movement of living organisms.
Define Chronic Diseases:
Conditions lasting a year or more that limits daily activities and/or require ongoing medical attention.
Define Risk Factors:
Variables associated with increased risk of disease or infection.
What are some primary risk factors for disease?
- Smoking
- High Cholesterol
- Physical Inactivity
- Low Fitness Level
- Hypertension
Define Obesity:
An abnormal or excessive accumulation of bodyfat that may cause additional health risks.
Define Joint:
An articulation between two bones in the body.
Define Cartilage:
Firm, flexible connective tissue that pads and protects joints and structural components of the body.
Define Tendons:
Strong, fibrous cords made of collagen that attach muscle to bone.
Define Metabolism:
All of the chemical processes that occur in the body to support life including converting food into energy.
Define Diabetes:
A condition characterized by an elevated level of glucose in the blood.
Define Heart Disease:
A term used to describe several different heart conditions.
Define Ligaments:
Short bands of tough but flexible fibrous connective tissue connecting two bones or cartilages or holding together a joint.
Define Behavior:
An action that can be observed, measured, and modified.
What is Type 2 Diabetes:
A long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin.
What is the transtheoretical model?
A behavior change model focused on the stages of change, the process of changing behavior, self efficacy, and the decision balance.
What is self–efficacy?
The certainty of one’s ability to accomplish a particular task.
One’s trust in themselves and their ability to complete the goal .
Explain stages of change:
The series of temporal stages of readiness that a person progresses through during the behavior change process. Basically a person’s stage of readiness to engage in a healthier desired behavior.
Explain processes of change:
The factors (strategies and techniques) that can influence an individuals transition from one stage of change to the next.
A collaborative client focused method of guiding a client toward a self identified motivation for change.
Motivational interviewing
The movement of the body that requires energy expenditure.
Physical Activity Behavior
Movements or actions that are planned and executed routinely for the purpose of increasing physical fitness.
Exercise Behavior
What is the foundational step in the behavior change process?
Identifying the target behavior.
What are the five stages of change?
- Pre-contemplation
- Contemplation
- Preparation
- Action
- Maintenance
According to the TTM, there are ___ processes of change that can influence an individuals transition from one stage to the next.
10
One of the two categories of processes that influence behavior indirectly by focusing on the thoughts, perceptions or feelings that an individual might have about the target behavior.
Experiential (Category)
Experiential Processes
- consciousness-raising
- dramatic relief
- self-reevaluation
- environmental reevaluation
- social liberation
One of two categories of processes that focuses on active strategies and influence behavior directly by manipulating environmental, social or situational cues to encourage the desired behavior.
Behavioral (Category)
Behavioral Processes
- Self Liberation
- Helping Relationships
- Counterconditioning
- Reinforcement Management
- Stimulus Control
Self-Determination Theory
A general theory of human motivation that suggests a person is motivated to change by three basic psychological needs of autonomy, competence, and relatedness.
Motivation
The reason(s) one has for behaving in a certain way.
Intrinsic Motivation
The drive to execute behaviors that are driven by internal or personal rewards.
Extrinsic Motivation
The drive to perform certain behaviors based on external factors such as praise, recognition, and money.
