final Flashcards
general process for initial client consult
-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
purpose of screening forms
-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
what to include in welcome packet
-informed consent
-physical activity readiness questionnaire plus (PAR-Q+)
-medical history
-pre-participation screening health/lifestyle questionnarire
-client trainer contract
PAR-Q+ assesses
does this person need medical clearance
health history/pre-activity screening includes
-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
informed consent
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
when should informed consent be completed
first, before any exercise or test
medical clearance
-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
Cardiovascular, metabolic, or renal (CMR) disease
-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
signs and symptoms of CMR
-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
classification for being physically active
-engaging in 30+ minutes of moderate intensity PA 3+ days/week within last 3 months
moderate PA
-40-60% HRR or VO2Max
-3-6 METs
-12-13 PRE
ACSM’s Cardiovascular Disease Risk Factors
-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
age risk factor defining criteria
Men over 45, women over 55
family history risk factor defining criteria
heart attack, bypass surgery, sudden death before 55 for father/brother or before 65 for mother/sister
cigarette smoking risk factor defining criteria
current smoker, or have quit less than 6 months, or is exposed to environmental smoke
sedentary lifestyle risk factor defining criteria
not participating in moderate physical activity at least 3 days/week or for 3 months
obesity risk factor defining criteria
body mass index greater than or equal to 30 kg/m2 or waist girth 40 in+ in men or 35 in + in women
hypertension risk factor defining criteria
systolic blood pressure greater than 140 mmHg or diastolic over 80 mmHg or taking medication
dyslipidemia
LDL>130 mg/dl, HDL <40 mg/dl, or taking medication, or TC >200 mg/dl
pre-diabetes risk factor defining criteria
FPG> or = 126mg/dL or OGTT. or = 200 mg/dL or HbA1C > or = 6.5%
negative risk factor of CVD
HDL > or = 60 mg/dl
strategies for communication
-verbal vs non verbal communication
-active listening
-motivational interviewing
-consider open vs closed questions
motivational interviewing
empathy
ID discrepancies
support self efficacy
avoid arguments
adjust to resistance
assessment order
-resting HR
-resting BP
-body composition
-movement assessments
-cardiorespiratory fitness
-muscular fitness
-flexibility
body composition assessment
height
weight
BMI
circumference/girth
waist:hip ratio
skin folds (abdomen, triceps, chest, midaxillary, subscapular, suprailiac, thigh)
bioelectrical impedance
CRF
ability to perform large muscle, dynamic, moderate-high intensity exercise for prolongs periods of time
pretest CRF considerations
-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
CRF assessments
-1 mile walk test
-1.5 mile or 12 minute jog/run
-queens college step test
-YMCA step test
indications for test termination
-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
muscular strength
1 rep max tests (ex: bench press)
muscular endurance
muscles do X amount of work over X time (push up tests, curl up tests)
physiological benefits of exercise
-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
psychological benefits
-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)
health related components of an exercise program
improve health
-cardiorespiratory fitness (CRF
-muscular strength and endurance
-flexibility
skill related components of an exercise program
improve sport or competition related activities
-agility
-coordination
-power
-speed
-reaction time
-balance
agility
ability to shift direction quickly and efficiently
coordination
move efficiently together
power
speed + strength
reaction time
ability to respond to stimulus quickly
balance
control of body in space
general anatomy session
-Warm up: prepares the body for work
-Conditioning phase: up the intensity
-Cool down: bring the body back to normal
warm up phase
-self myofascial release
-static stretching
-CRF training
-core and balance training
-plyometrics
-speed, agility and quickness (SAQ) training
conditioning phase
-CRF training
-resistance training
-core and balance
-plyometrics
-SAQ training
cool down
-flexibility training
-self myofasical release
-static stretching
FITT-VP principles
frequency
intensity
time
type
volume
progression
acute training variables
-repetitions
-sets
-training intensity
-repetition tempo
-rest intervals
-training frequency
-training duration
-exercise selection
repetitions
number of times you do eccentric and concentric phases
sets
how many cycles of reps
training intensity
load, tempo, number of repetitions, etc
repetition tempo
how quick move through eccentric, concentric, and isometric phases
training volume
how many rets, reps, etc
training frequency
how many days/week
training duration
how long a session lasts
exercise selection
based on how long client can train, needs to be specific based on goal s
general adaption syndrome
-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
general adaption syndrome
-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
general adaption syndrome
-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
SAID principle
specific adaptations to imposed demands
-body adapts to specific demands we place upon it
-mechanical, neuromuscular, and metabolic specificity
reversibility
use it or lose it
detraining
progressive overload
GAS
macrocycle
6months-1 year
mesocycle
1-3 months
microcycle
week by week
typical phases of training
-endurance period
-hypertrophy period
-maximal strength period
-power period
-recovery period
types of periodization
-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
stabilization level
-endurance and stability adaption
-1 phase used
-proprioception (controlled unstable) progression
strength level
-specific adaption: strength endurance, hypertrophy, max strength
-phases used: 2, 3, 4
-method of progression: volume/load
power level
specific adaption: power
phases used: 5
method of progression: speed/load
resistance training systems
-single set
-multiple sets
-pyramid
-supersets
-drop sets
-circuit training
-peripheral heart action
-split routines
-vertical loading
-horizontal loading
acute training variables
-intensity
-training duration
-training frequency
-training volume
-exercise selection
measures of intensity
-%VO2R or %HRR
-%VO2max
-%HRmax
-RPE
-METs
-talk test
how to express volume and CRF training
-minutes of MVPA/wk
-METminutes/wk
-Kcals/wk
flexibility
ability to move a joint through its entire range of motion
factors influencing flexibility
-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
flexibility training rationale
-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
self myofascial release
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
static stretching
-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
proprioceptive neuromuscular facilitation
-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
dynamic stretching
-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
core training
-shoulders to hips
-movers and stabilizers
-reduces pain
-improve function
-improve performance
balance training
-maintain bodies position in space
-dynamic balance
-can help with injury
-improves performance of ADLs
