Domain III: Program modification and progression Flashcards
Beth is a 28-year-old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise?
30-90 seconds
Bob is a 30-year-old man looking to increase muscular endurance for distance running. How long should he rest in between sets on the leg extension machine?
Less than 30 seconds
Andrew is a 35-year-old man who is looking to increase strength in his upper body. How long should he rest in between sets of a bench press exercise?
2-5 minutes
When training a client to activate their core for the purpose of gaining proximal stability, what exercise modality should come first in the progression?
Sagittal plane shoulder movements with one arm raised off the floor.
James has been training for and competing in triathlons for 5 years. He wants to increase running speed and cycling power. How many times should you suggest he train per week?
04/07/19
Bill is training at 80-90% of his 1 repetition maximum on leg press. How long should he typically wait before training his legs again?
72 hours
Mary has been training with you for 2 weeks. She can currently perform 45 sit-ups in 2 minutes. What is the best way to progress?
Aim for 60 sit-ups in 2 minutes.
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 to him the importance of continuing to train while he is away. Approximately how long would it take Jim to lose half of his strength gains?
5 weeks
Abigail has been training with you for a year. She has begun seeing fewer results lately and is becoming discouraged. What is the best way to increase the results she is getting when she has reached a plateau and is unable to increase resistance or number of repetitions?
Change the exercise modality.
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
This week Janet has 3 sessions at 60 minutes apiece with an RPE rating of 5. According to the training progression scale using RPE, what is Janet’s rating in points for this week?
900 points
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
What is the best course of action if a client is asking for advice on supplements?
Refer the client to a registered dietitian or qualified physician for further guidance.
Jim is a 45 year old investment banker who has been training with your for 2 weeks. He comes in after work Mondays, Wednesdays and Fridays. Lately he has been calling an hour before his appointments to cancel because he is stuck at work. What is the best response to his lack of adherence?
Help him to see that health and fitness is a top priority, and ask if there are better times to make the appointments for.
Janet is a 55-year-old woman you have recently taken on as a client. She currently walks the mile in 15 minutes and wants to be able to run in a 5k in six months. Which is an example of a SMART goal for her?
Janet will complete the mile in 12 minutes within two months.
Michael is a 35-year-old man who has a body fat percentage of 19%. He says he is looking to become “leaner”. He has not participated in any exercise routine for two years. What is the main fitness indicator to consider when creating a SMART goal for him?
Body composition
Emily is a 23-year-old woman who is interested in becoming more fit. She is going to school and working full time so she has limited availability. You decide to set a goal for her attendance of sessions, and she suggests “Emily will not miss any scheduled sessions in October.” What is wrong with this goal?
It is negative.
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 needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process?
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 scaula and rhomboids
In which resistance training phase should movement assessments be administered?
Movement training
In which resistance training phase should muscular strength and endurance be periodically assessed?
Load training
What is the appropriate rate of progression in most resistance training programs?
5.00%
When should resistance be increased in a resistance training program?
When the client can reach the end-range repetitions in all sets of the exercise.
In which resistance training phase should assessments for power, speed, agility and reactivity be conducted?
Performance training
When should you progress a client to phase 2 of cardiorespiratory training?
When the client can sustain phase 1 for 20-30 minutes
According to the ACE FIT model, which phase of cardiorespiratory training should come first in a training program?
Aerobic-base training
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
You decide that Mark’s sessions should last for 60 minutes as opposed to the 45 he has currently been doing in order to increase results. Which training principle are you altering?
Time
When designing an exercise program for Mark you decide on 60-minute sessions of resistance training 3 times per week. Which training principle have you forgotten to include in Mark’s exercise plan?
Intensity
What intensity level should generally be utilized for sustained aerobic activities?
Low-Moderate
Most non-competitive fitness goals can be accomplished through which phase of cardiorespiratory training?
Phase 2
How many days a week should a normally healthy client engage in resistance training for each major muscle group?
2 to 3 days per week
What is the recommended time a client should spend on aerobic exercise per day as a general recommendation?
30 to 60 minutes
A one rep max test should be given in which phase of the ACE IFT Model?
Phase 3 or 4
What is the name of the periodized training cycle which covers a 6 to 12 month period?
Macrocycle
Which two primary hormones are associated with tissue growth and muscular development?
Growth hormone and testosterone
Your primary goal in working with a new client is to build muscular endurance. Which rest interval is most appropriate?
Less than 30 seconds
In what phase should you test your client for power?
Phase 4
What is an appropriate strength ratio for flexion and extension of the shoulder joint?
02:03:00 AM
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)
is composed of 4 components 1. stages of change 2. process of change 3. self efcicacy 4. decisional balance
stages of change (TTM)
Pre-contemplation contemplation preperation action maintenance
process of change
involves using interventions specific to a clients current stage of change to help them transition to the next stage of change. this will help increse the success of the client adopting a new behavior.
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 one has about adobting and/or maintaining an exercise program. in the early stages of pre-contemplation and contemplation the perceived cons usually outnumber the pros. while people in the later stages of action and ma
SMART goals
Specific Measureable Attainable Relative Time-bound
process goal
a goal a person achieves by doing something such as completing a certain number of workouts each week.
product goal
a goal that is achieved such as weight loss or an increase in strength.
4 mechanisms play a rold in goal-related behavior change
- goals direct attention toward desired behaviors - goals lead to greater effort - goals extend the time and energy devoted to a desired behavior - goals increase the use of goal-relevant skills
Health Belief Model (HBM)
a percieved threat of a potentioal health problem, susceptibility to potential health consequnces and the belief that making suggested behavioral changes will result in a decreased risk of those consequnces.
behavior change strategies
operant conditioning positive reinforcement extinction negative reinforcement * personal trainers should provide the appropriate amount of feedback, encouragements and consequences to help clients maintain desired behaviors
operant conditioning
is the process by which behaviors are influenced by their consequnces
positive reinforcement
increase the future occurrence of that behavior
extinction
occurs when the positive stimulus that once followed a behavior is removed decreasing reoccurrence of that behavior
negative reinforcement
can also increase the reoccurrence of an undesirable behavior if the client does not have accountability or consequences for that behavior (showing up late, lack of errord etc…)
decision making
involves the ability to control a situation and choose the appropriate course of action. effective skills give control back to the person involved and allows them to dictate the next steps to take.
client trainer relationship
rapport stage investigation stage planning stage action stage
rapport stage
a relationship marked by mutual understanding and trust. this stage begins with the initial first impressions a client has and continues to develop through the use of good verbal and nonverbal communication. positive first impressions are the foundation f
3 attributes to build a successful client trainer relationship
expressing Empathy, warmth and genuineness people don’t care how much you know until they know how much you care.
investigation stage
involves gathering information and demonstrating effective listening skills. identifying clients readiness to change behavior, their current stage of behavioral change and personality style; collecting health and safety information; learning about lifesty
Planning stage
consists of the following steps: setting goals, generating and discussing alternatives, formulating a plan, evaulating the exercise program and designing motivation and adherence strategies.
action stage
where the exercise program begins. implementing all of the programming componenets and providing instruction, demonstration and execution of the programs; implementing strategies to improve motivation and promote long-term adherence; providing feedback an
Listen
active listening involves nodding, making eye contact and restating important information the client has stated. be nonjudgmental and open minded. give oral and nonverbal feedback to indicate attention and understanding. make sure to receive affirmation f
empathize
match the clients emotions to show affective empathy. the ability to identify with their perspecive shows and understanding that helps to develop trust and rappot. “seek first to understand, then to be understood”
positive affirmation
positive words promote positive attitudes and positive outcomes. positive reinforcement and encouragement help the client to build self-esteem and motivation for exercise.
intrinsic motivation
participation in exercise to achieve internal outcomes such as enjoyment of exercise itself or the sense of accomplishment after the workout is completed. intrinsic motivation for exercise is better for lifelong adherence to exercise.
extrinsic motivation
participation in exercise to achieve external outcomes such as weight loss and appearance. extrinsic motivation is good for short term small goals. exeternal motivation from trainer should inspire intrinsic motivation of the client.
motivational inerviewing
hleps a client commit to changing unhealthy behavior by combining empathetic counseling and direct approach to decisive change. asle open-ended questions that require more than a “yes” or “no” answer.
self-esteem
confidence in ones self worth or abilities
self-concept
pereived worthiness, capabilities and skills of ones self based on inner belief and the responses of others.
tell, show ,do
this is the best practive when teaching a client
evaluative feedback
a summary for the client of how well they have performed a given task. *you maintained great form and control during that set
supportive feedback
encourage the client when they perform a task properly. this type is motivational for the client and helps them adhere to the exercise program. * great job on that last set! way to finish strong!
descriptive feedback
specific information that helps the client understand what they need to do in order to improve *make sure to keep your core tight and back straight duringthe deadlift to protect from injury
knowledge of results
feedback that provides information on progress
factors influencing exercise participation and adherence
- personal attributes (demgraphic vatiables, health status, activity history, psychological traits, knowledge, attitudes and beliefs) - enviornmental factors (access to facilities, time, and socail support) - physical activity factors (intensity and injur
personal barriers
the can be internal or behavioral suck as lack of time, motivation, injury and extrinsic motivation. disscussing strategies for time management, sharing information about the benefits of exercise and setting challenging but attainable goals can help incre
social barriers
these arise from with the clients social networl (close family and friends) examples are child care, lack of support etc. understanding what types of support a client needs and teaching the how toobtain that support may help them. 4 types - emotional, tan
enviornmental barriers
these are physical barriers that are often outside the clients control. example lack of access to facilities, bad weather, safetly concern. providing oportunities to be active outside of the gym, at their home or within their daily lifestyles can help.
avoiding relapse
psychological factors and high risk situations such as life events (birth, deaths…) holidays, injuries, decreased social support and decreased motivation can impact them. discussing potential situations before they occur can prepare them to overcome and
assertiveness
an important characteristic for achieeing success and avoiding relapse.
special population exercise clients….
coronary artery disease, hypertension, stroke, PVD, dyslipidema, diabetes, metabolic syndrome, asthma, cancer, osteoporosis, arthritis, fibromyalgia, chronic fatige syndrome, low back pain, weight management, older adults, youth, pre and postpartum
clients with one or more of the health conditions under special populations
should engage in a low to moderate intensity individualized exercise program. Personal trainer should maintain close communication with the health care professionals and expand knowledge in the applicable areas.
dyslipidemia
elevated levels of LDL and total cholesterol. is managed and improved by combining exercise with dietary changes that reduce body fat and weight.
diabetes control
the primary treatment goals are to normalize glucose metabolism and prevent associated complications and disease progression. proper management is required by the individual as well as their physicians etch. personal trainers can provide assistance by mot
asthma
most clients with this will benefit from regular exercise and can follow general popuations guidelings. they should perform gradual and prolonged warm up and cool downs.
cancer
the goal in exercise treatment is to help improves ones overall quality of life thru cardiovascular conditioning, preventing musculoskeletal deterioration, reducing symptoms such as nausea and fatigue and improving the clients mental health.
osteoporosis
decreased bone mineral density (BMD) and deterioration i bone microarchitecture. this condition causes structural wekness and increases the risk of fracture. resistance training, especially higher intensity can increase BMD and strength reducting the risk
arthritis
characterized as inflammation of a joint. exercise programs should be designed in conjuction with the clients doctor. goals are to improve CF and lower CAD risk, increase muscular endurance and strength.
fibromyalgia
charachterized by long lasting widespread pain and tenderness at specific points on the body. studies have show that exercise can ease symptoms. aerobic exercise in particular can significantly reduce pain, depression and anxiety.
chronic fatigue syndrome (CFS)
unexplained persistent fatigue that last more than six months resulting in substatial reduction in previous levels of activity. moderate to vigerous intensity exercise is not recommended for these clients.
low-back pain (LBP)
a training program for these clients should consist of cardiorespiratory training, resistance training and basic core exercises. the presense of pain is an indication of improper technique. technige and exercises that cause this should be avoided. unsuppo
weight management
caloric consumption and physical inactivity are directly related to obesity but are not the only causes. in many cases, it’s cause by a complex psycosocial issues that may require referral to a psychologist or perfesional counslor.
older adults
loss of physical fitness with age, chronic conditions tha vary in type and severity.
youth
physical inactivity, poor dietary habits and other unhealthy behaviors established at a young age have a high probability of persisting into adulthood.
ages 6-17 years of age should participate in at lesat 60 minutes of moderate to vigerous intensity acti
pregnant women
should obtain physician clearance and guidlines for exercise before intiating an exercise program ensuring there are no health conditions present that would limit activity. they should avoid exercises in the supine position after the first trimester.
