Domain 3 Flashcards
When training a client to activate their core for the purpose of gaining promixal stability, what exercise modality should come first in the progression?
Sagittal plane shoulder movements with one arm raised off the floor.
Bill is training at 80-90% of his 1 RM on leg press. How long should he typically rest before training legs again?
72 hours
Jim has been training with you for 5 weeks and has increased his upper body strength in pull ups by 25%. He is going on vacation and you are explaining the importance of continuing training while he is away. Approximately how long will it take Jim to lose half of his strength gains?
5 weeks
What is the general idea behind periodization?
Varying training intensity and volume.
Molly is just beginning plyometric performance training with you. What is the best exercise for her to perform.
Jumps in place
The performance training phase should last at least how long?
4 weeks
How long should an agility drill last for a beginner?
15-30 seconds
What is an appropriate MET value for walking slowly?
2
Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk test which training zone is Jacob in?
Training zone 3
Jim is a 45 year old banker who has been training with you for 2 weeks. He comes in after work Monday, Wednesday and Friday. Lately he has been calling an hour before his appointment to cancel because he is stuck at work. What is the best response for his lack of adherence.
Help him see that health and fitness is a top priority, ask if there are better times to make the appointment for
Janet is a 55 year old woman you have taken on as a client. She currently walks the mile in 15 minutes and wants to run a 5k in 6 months. What is an example of a SMART goal for her?
Janet will complete the mile in 12 minutes within 2 months.
Michael is a 35 year old man with a BF% of 19%. He wants to become “leaner”, and has not participated in any exercise routine for the past two years. What is the main fitness indicator to consider when creating a SMART goal for him?
body composition
Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance need, checked his resting measure, tested his static and dynamic posture as well as performed body composition and aerobic tests. Which is the best test to perform next in his training program?
Muscular endurance and strength
When training a client with scapular protraction, which exercises should be avoided until the postural misalignment has been corrected to prevent further aggravation of the misalignment?
chest press
You are working with a client whose right shoulder appears to be lower than her left. Which muscles should you have her stretch?
left upper trapezius, levator scapula and rhomboids
When should you progress a client to phase 2 of cardiorespiratory training?
When the client can sustain phase 1 for 20-30 minutes
How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal?
2-4 days
Helen is focusing on using her own bodyweight to create an overload. Which training principle is she utilizing?
intensity
What intensity level should generally be utilized for sustained aerobic activities?
low-moderate
How many days a week should a normally healthy client engage in resistance training for each major muscle group?
2-3 days
Which two primary hormones are associated with tissue growth and muscular development?
growth hormone and testosterone
self efficacy is developed through the following 6 sources of information
past performance experience, vicarious experience, verbal persuasion, physiological state appraisals, emotional state and mood appraisals, imaginal experiences
transtheoretical model (TTM)
precontemplation-contemplation-preparation-action-maitenance
self efficacy
the belief in ones own capabilities to successfully engage in a physical activity program along with one’s ability for self management, goal achievement and effectiveness
decisional balance
involves the perceived pros and cons about adopting or maintaining an exercise program
process goal
goal a person achieves by doing something measurable such as completing a certain number of workouts
product goal
a goal achieved such as weight loss or increase in strength
health belief model
perceived threat of a potential health problem, susceptibility to potential health consequences and the belief that making changes will result in decreased risk
Principles of behavioral change
Operant conditioning, Shaping, Observational learning, Stimulus control
operant conditioning
process by which behaviors are influences by their consequences
positive reinforcement
increase the future occurrence of that behavior
Planning stage of RIPA
setting goals, generating and discussing alternatives, formulating plan, designing motivation and adherence strategies
action stage of RIPA
implementing all of the program, demonstrate and execute program
self concept
perceived worthiness, capabilities and skills of oneself based on inner belief
factors influencing exercise participation and adherence
personal attributes, environmental factors, physical activity factors
