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final Flashcards

1
Q

general process for initial client consult

A

-pre-consult prep (welcome packet)
-greeting
-go through “welcome packet” with client (PAR-Q+, pre-exercise screening forms, informed consent, client-trainer “contract”)
-goals
-assessments
-review & next steps

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2
Q

purpose of screening forms

A

-reduce risk of unwanted events occurring during an exercise program
-ID those with contradictions for physical activity
-ID those who should receive medical/physical evals before exercise programs
-ID those who should participate in medically supervised exercise program
-ID those with other health/medical concerns

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3
Q

what to include in welcome packet

A

-informed consent
-physical activity readiness questionnaire plus (PAR-Q+)
-medical history
-pre-participation screening health/lifestyle questionnarire
-client trainer contract

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4
Q

PAR-Q+ assesses

A

does this person need medical clearance

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5
Q

health history/pre-activity screening includes

A

-medical diagnosis
-prior physical exam results
-symptoms
-recent illnesses, surgeries, or hospitalizations
-orthopedic concerns
-medications
-family medical history
-current and previous exercise experience
-missing: attitudes, confidence, current injuries, emotions towards exercise, barriers

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6
Q

informed consent

A

explains purpose of exercise or test/assessment
-include possible risks and benefits
-participant can stop at any time
-participant responsible for providing accurate medical info
address any questions
maintain confidentiality

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7
Q

when should informed consent be completed

A

first, before any exercise or test

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8
Q

medical clearance

A

-needed for those at high risk for unwanted events during participation in an exercise program
-based on current level of physical activity, known CMR disease, and signs or symptoms of CMR disease

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9
Q

Cardiovascular, metabolic, or renal (CMR) disease

A

-myocardial infarction
-heart surgery, cardiac catheterization, coronary angioplasty
-pacemaker
-heart value disease
-heart failure or transplant
-congenital heart disease
-type 1 or 2 diabetes
-renal disease

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10
Q

signs and symptoms of CMR

A

-angina (chest pain)
-dyspnea (SOB at rest)
-syncope (fainting/dizziness)
-orthopnea (trouble breathing when lying down)
-ankle edema
-palpations and tachycardia (skip beat/odd rhythm or fast beating)
-intermittent claudication (severe calf pain when walking/standing)
-heart murmurs (unusual sounds when beating)
-unusual fatigue or shortness of breath during light exertion/normal activity

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11
Q

classification for being physically active

A

-engaging in 30+ minutes of moderate intensity PA 3+ days/week within last 3 months

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12
Q

moderate PA

A

-40-60% HRR or VO2Max
-3-6 METs
-12-13 PRE

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13
Q

ACSM’s Cardiovascular Disease Risk Factors

A

-1 or less FR=low risk for future CVD or CV event
-2 or more RF= increased risk for future CVD or CV event
-look at what factors are modifiable vs. nonmodifiable RF

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14
Q

age risk factor defining criteria

A

Men over 45, women over 55

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15
Q

family history risk factor defining criteria

A

heart attack, bypass surgery, sudden death before 55 for father/brother or before 65 for mother/sister

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16
Q

cigarette smoking risk factor defining criteria

A

current smoker, or have quit less than 6 months, or is exposed to environmental smoke

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17
Q

sedentary lifestyle risk factor defining criteria

A

not participating in moderate physical activity at least 3 days/week or for 3 months

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18
Q

obesity risk factor defining criteria

A

body mass index greater than or equal to 30 kg/m2 or waist girth 40 in+ in men or 35 in + in women

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19
Q

hypertension risk factor defining criteria

A

systolic blood pressure greater than 140 mmHg or diastolic over 80 mmHg or taking medication

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20
Q

dyslipidemia

A

LDL>130 mg/dl, HDL <40 mg/dl, or taking medication, or TC >200 mg/dl

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21
Q

pre-diabetes risk factor defining criteria

A

FPG> or = 126mg/dL or OGTT. or = 200 mg/dL or HbA1C > or = 6.5%

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22
Q

negative risk factor of CVD

A

HDL > or = 60 mg/dl

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23
Q

strategies for communication

A

-verbal vs non verbal communication
-active listening
-motivational interviewing
-consider open vs closed questions

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24
Q

motivational interviewing

A

empathy
ID discrepancies
support self efficacy
avoid arguments
adjust to resistance

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25
Q

assessment order

A

-resting HR
-resting BP
-body composition
-movement assessments
-cardiorespiratory fitness
-muscular fitness
-flexibility

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26
Q

body composition assessment

A

height
weight
BMI
circumference/girth
waist:hip ratio
skin folds (abdomen, triceps, chest, midaxillary, subscapular, suprailiac, thigh)
bioelectrical impedance

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27
Q

CRF

A

ability to perform large muscle, dynamic, moderate-high intensity exercise for prolongs periods of time

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28
Q

pretest CRF considerations

A

-no eating for 4 hours before
-no exercise within 24 hours
-no caffeine within 12-24 hours
-no nicotine use within 3 hours
-no alcohol use within 24 hours
-consider meds
-field tests are submax to near max

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29
Q

CRF assessments

A

-1 mile walk test
-1.5 mile or 12 minute jog/run
-queens college step test
-YMCA step test

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30
Q

indications for test termination

A

-angina
-abnormal BP responses
-shortness of breath, wheezing, leg cramps or claudication
-signs of poor perfusion
-failure of HR to increase
-change in heart rhythm
-client requests to stop
-severe fatigue
-failure of test equipment

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31
Q

muscular strength

A

1 rep max tests (ex: bench press)

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32
Q

muscular endurance

A

muscles do X amount of work over X time (push up tests, curl up tests)

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33
Q

physiological benefits of exercise

A

-improved CRF
-reduction in CAD risk factors
-decreased morbidity and mortality
-decreased risk of falls
-increased metabolic rate
-improvement in bone health
-weight loss and reduced obesity

34
Q

psychological benefits

A

-decreased anxiety and depression
-enhanced feelings of well being
-positive effects on stress
-better cognitive functioning (especially in older adults, reduced risk for dementia or cognitive decline)

35
Q

health related components of an exercise program

A

improve health
-cardiorespiratory fitness (CRF
-muscular strength and endurance
-flexibility

36
Q

skill related components of an exercise program

A

improve sport or competition related activities
-agility
-coordination
-power
-speed
-reaction time
-balance

37
Q

agility

A

ability to shift direction quickly and efficiently

38
Q

coordination

A

move efficiently together

39
Q

power

A

speed + strength

40
Q

reaction time

A

ability to respond to stimulus quickly

41
Q

balance

A

control of body in space

42
Q

general anatomy session

A

-Warm up: prepares the body for work
-Conditioning phase: up the intensity
-Cool down: bring the body back to normal

43
Q

warm up phase

A

-self myofascial release
-static stretching
-CRF training
-core and balance training
-plyometrics
-speed, agility and quickness (SAQ) training

44
Q

conditioning phase

A

-CRF training
-resistance training
-core and balance
-plyometrics
-SAQ training

45
Q

cool down

A

-flexibility training
-self myofasical release
-static stretching

46
Q

FITT-VP principles

A

frequency
intensity
time
type
volume
progression

47
Q

acute training variables

A

-repetitions
-sets
-training intensity
-repetition tempo
-rest intervals
-training frequency
-training duration
-exercise selection

48
Q

repetitions

A

number of times you do eccentric and concentric phases

49
Q

sets

A

how many cycles of reps

50
Q

training intensity

A

load, tempo, number of repetitions, etc

51
Q

repetition tempo

A

how quick move through eccentric, concentric, and isometric phases

52
Q

training volume

A

how many rets, reps, etc

53
Q

training frequency

A

how many days/week

54
Q

training duration

A

how long a session lasts

55
Q

exercise selection

A

based on how long client can train, needs to be specific based on goal s

56
Q

general adaption syndrome

A

-Alarm reaction: begin new program
-Resistance development stage: adapted to demands
-Exhaustion stage: body not able. to adapt properly can lead. to injury and over training

57
Q

general adaption syndrome

A

-Alarm reaction: begin new program
-Resistance development stage: adapted to demands
-Exhaustion stage: body not able. to adapt properly can lead. to injury and over training

58
Q

general adaption syndrome

A

-Alarm reaction: begin new program
-Resistance development stage: adapted to demands
-Exhaustion stage: body not able. to adapt properly can lead. to injury and over training

59
Q

SAID principle

A

specific adaptations to imposed demands
-body adapts to specific demands we place upon it
-mechanical, neuromuscular, and metabolic specificity

60
Q

reversibility

A

use it or lose it
detraining

61
Q

progressive overload

A

GAS

62
Q

macrocycle

A

6months-1 year

63
Q

mesocycle

A

1-3 months

64
Q

microcycle

A

week by week

65
Q

typical phases of training

A

-endurance period
-hypertrophy period
-maximal strength period
-power period
-recovery period

66
Q

types of periodization

A

-linear: slowly increase intensity through variables over time (steady)
-non-linear: random progressions overtime
-unplanned, nonlinear: based on how person is feeling and what they want to do that day

67
Q

stabilization level

A

-endurance and stability adaption
-1 phase used
-proprioception (controlled unstable) progression

68
Q

strength level

A

-specific adaption: strength endurance, hypertrophy, max strength
-phases used: 2, 3, 4
-method of progression: volume/load

69
Q

power level

A

specific adaption: power
phases used: 5
method of progression: speed/load

70
Q

resistance training systems

A

-single set
-multiple sets
-pyramid
-supersets
-drop sets
-circuit training
-peripheral heart action
-split routines
-vertical loading
-horizontal loading

71
Q

acute training variables

A

-intensity
-training duration
-training frequency
-training volume
-exercise selection

72
Q

measures of intensity

A

-%VO2R or %HRR
-%VO2max
-%HRmax
-RPE
-METs
-talk test

73
Q

how to express volume and CRF training

A

-minutes of MVPA/wk
-METminutes/wk
-Kcals/wk

74
Q

flexibility

A

ability to move a joint through its entire range of motion

75
Q

factors influencing flexibility

A

-genetics
-connective tissue elasticity
-composition of tendons or skin surrounding the joint
-joint structure
-strength of opposing muscle groups
-body composition
-age
-sex
-activity level
-previous injuries
-existing medical issues
-repetitive movements/pattern overload

76
Q

flexibility training rationale

A

-correcting muscle imbalances
-increasing joint ROM
-decreasing excessive muscular tension
-minimizing joint stress
-improving extensibility of musculotendinous junctions
-improving neuromuscular efficiency
-improving general function
-maintain normal functional length of muscles

77
Q

self myofascial release

A

gentle force to adhesions helps realign bundled fibers back with direction of muscle or fascia
-if corrective in nature= target overactive muscle groups
-find tender spots and hold for >30 seconds then gently roll
-part of warm up or cool down

78
Q

static stretching

A

-passively taking muscle to point of tension and holding
-hold for >30 seconds, 1-3 sets
-if corrective, focus on overactive muscles
-part of warm up or cool down
-contraction of the antagonist while holding the stretch can be helpful

79
Q

proprioceptive neuromuscular facilitation

A

-includes both stretching and contraction of targeted muscle groups
-typically employed with the contract-relax method
-isometrically contract target muscle for 6 seconds
-relax for 2-3 seconds
-move into final stretch for 10-30 seconds
-can be for warm up or cool down

80
Q

dynamic stretching

A

-force production of a muscle and body momentum are used to move joints through full ROM
-1-2 sets of 10-15 reps, 3-10 exercises
-best done in warm up
-avoid performing if postural distortions or movement dysfunctions are present

81
Q

core training

A

-shoulders to hips
-movers and stabilizers
-reduces pain
-improve function
-improve performance

82
Q

balance training

A

-maintain bodies position in space
-dynamic balance
-can help with injury
-improves performance of ADLs

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