General Flashcards
What are the 3 main client goals?
- Quality of Life
- Body Composition
- Performance
B.C. divides fat mass and fat-free mas
What are the 4 primary components of fitness
- Cardiorespiratory Capacity - body’s ability to take in oxygen, deliver it to cells, and use it to create energy for physical work
- Muscular Capacity - muscle endurance, strength, and power
- Flexibility
- Body Composition
What are the secondary components of fitness?
- Balance - ability to maintain specific body compositionin stationary and dynamic situations
- Coordination - ability to use mutliple body parts together
- Agility - ability to change directions quickly
- Reaction Time - time required to respond to a stimulus
- Speed - ability to move rapidly
- Power - the product of strength and speed
- Mental Capability - ability to concentrate
What are the 5 fundamental movements?
Squat, hinge, lunge, push, pull
What is a chronic weight cycler?
Someone who repeatedly loses and gains weight
5 Stages of the Transtheoretical Model of Change
- Precontemplation - not seriously thinking about change, give them resources to find the benefits, negatives outweight the benefits
- Contemplation - getting ready for change, they have started thinking about the requirements for success and likely identified a course of action
- Preparation - ready for change, encourage them to seek support from their people, they are informed of the requirements for success
- Action - actively making changes, keep them accountable to avoid relapses
- Maintenance - committed to changes
What are you doing during motivational interviewing?
You are finding out their “why”, not selling yourself.
O - ask Open-ended questions
A - Affirmations
R - Reflective listening
S - summarizing
What should you do if your client does not seem to be ready for change?
Check in again in ~4weeks
What are the steps/stages of the initial consultation session?
- Welcome and build comfort
- Review health history
- Motivational interview to understand their goal and “why”, make SMART goal template
- Passive assessments
- Dynamic assessments
- Sell the plan (last 10 mins)
Which assessments should you choose?
Whatever is best for your client
Concentric vs Eccentric
C - the muscle shortens (squat: lifting up)
E - the muscle lengthens (squat: going down)
Tempo
Basic - 4:0:2:0
Ecc, pause, conc, pause
X - explosive
What are pauses use for?
To eliminate momentum or hold contraction
How many reps in reserve do you typically want?
2-3
Agonist v. Antagonist v. Synergist muscles
Ag - prime mover, initiates the movement
Ant - does the opposite movement to the agonist
Syn - assists the agonist or stabilizes by preventing unwanted movement
Selling
What are the 4 closing options?
- Alternate Close - give them the best 2 options
- Assumptive Close - assume they will purchase, ask when to start
- Suggestive Close - suggest which they should purchase
- Trial Close - asking questions during the process to see if there will be any obstacles before presenting prices
Goals
What are open goals?
- No numbers or parameters
- They establish them
- “see how well I can do”
Goals
Lifestyle Change Goals
- turn into open goals
- Get them to rank them
- Start w easiest and most important to them
- Plan for new one every 2 months, reassess every 4 weeks
Goals
SMART goals + example
Specific - lose 10lbs/increase energy
Measurable - using a scale/Likert scale
Attainable - #training/week, resistance + cardio
Realistic - lose 1lb/week / # change of 2 on Likert scale
Time Sensitive - 20 weeks/12 weeks
Components of Successful Programming (4 legs of table)
Safe, Effective, Efficient, Enjoyable
What are the 3 communication styles?
- Auditory
- Visual
- Kinesthetic
What’s the recommended water consumption?
30ml/kg/day
What is the cardio guideline?
300 mins moderate intensity or 150 mins vigorous intensity / week
How many cues should be given to prepare for an exercise?
2-3
Where should you be when the client is doing an exercise?
At their level, kneel down with them
What are the 5 steps to introduce an exercise?
- Name it
- Explain anatomy
- Tie to the goal
- Cue
- Demo
What are the pros to resistance training
- strengthens muscles
- increases muscular capacity
- improves functional fitness
- reduces risk of several diseases
Tempo: most regressed to most progressed
- Stationary
- Slow
- Faster
- Maximum speed
- Max speed w changes in direction
Equipment: most regressed to most progressed
- Gravity assisted
- Body weight
- Resistance bands
- Barbells
- Dumbbells
- Kettlebells
- Cables
- Suspension trainers
CFP training principle - definitions
FITT
frequency, intensity, time, type, of exercise
CFP training principle - definitions
Individualization
Modifications must be made to accommodate every person’s individual needs
CFP training principle - definitions
Specificity
If you want to improve an aspect of your performance, you must train that aspect
CFP training principle - definitions
Progressive Overload
Continuously increasing demands on muscles, continuously challenging
CFP training principle - definitions
Structural Tolerance
Strengthening of tissues in and around joints results in the ability to sustain more stresses in training and to be more resistant to injury
CFP training principle - definitions
All-around development
People who are more developed through all components of fitness are less prone to injury and more likely to perform better in sport and life
CFP training principle - definitions
Reversibility
“use it or lose it”
When you stop training, the body gradually returns to how it was
CFP training principle - definitions
Maintenance
When a level of fitness has been achieved, it can be maintained w less work than was needed to attain
How many CECs yearly to renew?
4
Normative vs nonnormative test
N - results are comparable to others
NN - results are not compared to others, only themselves
What are the 2 stages of PTS framework?
Stage 1: The Launch Point - gather info and build rapport
Stage 2: The Orbit - planning and delivering PT
