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P.T.S > General > Flashcards

General Flashcards

1
Q

What are the 3 main client goals?

A
  1. Quality of Life
  2. Body Composition
  3. Performance

B.C. divides fat mass and fat-free mas

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2
Q

What are the 4 primary components of fitness

A
  1. Cardiorespiratory Capacity - body’s ability to take in oxygen, deliver it to cells, and use it to create energy for physical work
  2. Muscular Capacity - muscle endurance, strength, and power
  3. Flexibility
  4. Body Composition
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3
Q

What are the secondary components of fitness?

A
  1. Balance - ability to maintain specific body compositionin stationary and dynamic situations
  2. Coordination - ability to use mutliple body parts together
  3. Agility - ability to change directions quickly
  4. Reaction Time - time required to respond to a stimulus
  5. Speed - ability to move rapidly
  6. Power - the product of strength and speed
  7. Mental Capability - ability to concentrate
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4
Q

What are the 5 fundamental movements?

A

Squat, hinge, lunge, push, pull

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5
Q

What is a chronic weight cycler?

A

Someone who repeatedly loses and gains weight

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6
Q

5 Stages of the Transtheoretical Model of Change

A
  1. Precontemplation - not seriously thinking about change, give them resources to find the benefits, negatives outweight the benefits
  2. Contemplation - getting ready for change, they have started thinking about the requirements for success and likely identified a course of action
  3. Preparation - ready for change, encourage them to seek support from their people, they are informed of the requirements for success
  4. Action - actively making changes, keep them accountable to avoid relapses
  5. Maintenance - committed to changes
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7
Q

What are you doing during motivational interviewing?

A

You are finding out their “why”, not selling yourself.
O - ask Open-ended questions
A - Affirmations
R - Reflective listening
S - summarizing

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8
Q

What should you do if your client does not seem to be ready for change?

A

Check in again in ~4weeks

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9
Q

What are the steps/stages of the initial consultation session?

A
  1. Welcome and build comfort
  2. Review health history
  3. Motivational interview to understand their goal and “why”, make SMART goal template
  4. Passive assessments
  5. Dynamic assessments
  6. Sell the plan (last 10 mins)
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10
Q

Which assessments should you choose?

A

Whatever is best for your client

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11
Q

Concentric vs Eccentric

A

C - the muscle shortens (squat: lifting up)
E - the muscle lengthens (squat: going down)

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12
Q

Tempo

A

Basic - 4:0:2:0
Ecc, pause, conc, pause
X - explosive

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13
Q

What are pauses use for?

A

To eliminate momentum or hold contraction

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13
Q

How many reps in reserve do you typically want?

A

2-3

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14
Q

Agonist v. Antagonist v. Synergist muscles

A

Ag - prime mover, initiates the movement
Ant - does the opposite movement to the agonist
Syn - assists the agonist or stabilizes by preventing unwanted movement

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15
Q

Selling

What are the 4 closing options?

A
  1. Alternate Close - give them the best 2 options
  2. Assumptive Close - assume they will purchase, ask when to start
  3. Suggestive Close - suggest which they should purchase
  4. Trial Close - asking questions during the process to see if there will be any obstacles before presenting prices
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16
Q

Goals

What are open goals?

A
  • No numbers or parameters
  • They establish them
  • “see how well I can do”
17
Q

Goals

Lifestyle Change Goals

A
  • 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
18
Q

Goals

SMART goals + example

A

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

19
Q

Components of Successful Programming (4 legs of table)

A

Safe, Effective, Efficient, Enjoyable

20
Q

What are the 3 communication styles?

A
  1. Auditory
  2. Visual
  3. Kinesthetic
21
Q

What’s the recommended water consumption?

A

30ml/kg/day

22
Q

What is the cardio guideline?

A

300 mins moderate intensity or 150 mins vigorous intensity / week

23
Q

How many cues should be given to prepare for an exercise?

A

2-3

24
Q

Where should you be when the client is doing an exercise?

A

At their level, kneel down with them

25
Q

What are the 5 steps to introduce an exercise?

A
  1. Name it
  2. Explain anatomy
  3. Tie to the goal
  4. Cue
  5. Demo
26
Q

What are the pros to resistance training

A
  • strengthens muscles
  • increases muscular capacity
  • improves functional fitness
  • reduces risk of several diseases
27
Q

Tempo: most regressed to most progressed

A
  1. Stationary
  2. Slow
  3. Faster
  4. Maximum speed
  5. Max speed w changes in direction
28
Q

Equipment: most regressed to most progressed

A
  1. Gravity assisted
  2. Body weight
  3. Resistance bands
  4. Barbells
  5. Dumbbells
  6. Kettlebells
  7. Cables
  8. Suspension trainers
29
Q

CFP training principle - definitions

FITT

A

frequency, intensity, time, type, of exercise

30
Q

CFP training principle - definitions

Individualization

A

Modifications must be made to accommodate every person’s individual needs

31
Q

CFP training principle - definitions

Specificity

A

If you want to improve an aspect of your performance, you must train that aspect

32
Q

CFP training principle - definitions

Progressive Overload

A

Continuously increasing demands on muscles, continuously challenging

33
Q

CFP training principle - definitions

Structural Tolerance

A

Strengthening of tissues in and around joints results in the ability to sustain more stresses in training and to be more resistant to injury

34
Q

CFP training principle - definitions

All-around development

A

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

35
Q

CFP training principle - definitions

Reversibility

A

“use it or lose it”
When you stop training, the body gradually returns to how it was

36
Q

CFP training principle - definitions

Maintenance

A

When a level of fitness has been achieved, it can be maintained w less work than was needed to attain

37
Q

How many CECs yearly to renew?

A

4

38
Q

Normative vs nonnormative test

A

N - results are comparable to others
NN - results are not compared to others, only themselves

39
Q

What are the 2 stages of PTS framework?

A

Stage 1: The Launch Point - gather info and build rapport
Stage 2: The Orbit - planning and delivering PT

P.T.S (7 decks)

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