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GPTS NASM > Group Personal Training > Flashcards

Group Personal Training Flashcards

1
Q

How many participants are in a large group?

A

10+

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2
Q

How many participants are in a midsize group?

A

5-10

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3
Q

What level of the OPT Model develops the speed of movement at maximal force production?

A

Power Level

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4
Q

What is a benefit of Group Personal Training for Club Operator?

A

Revenue

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5
Q

How many participants are in a small group?

A

2-4

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6
Q

What is a benefit for group personal training for the client?

A

Social Engagement

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7
Q

What is a benefit for group personal training for the Fitness Professional?

A

Retention

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8
Q

What level of the OPT™ Model lays the groundwork for the development of a functional mobile person?

A

Stabalization Level

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9
Q

What is one obstacle to overcome in Group Personal Training?

A

Scheduling

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10
Q

What level of the OPT™ Model focuses on three specific areas of muscular development?

A

Strength Level
1.Strength Endurance Level
2. Hypertrophy
3. Maximal Strength

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11
Q

A key characteristic of midsize group training is that it fosters a ________ amongst the participants.

A

competitive, yet fun environment

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12
Q

Studies have shown that when supervised or observed in a group personal training environment, individuals

A

experience greater overall benefits than when they exercise independently.

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13
Q

Which is NOT ideal for participants looking to enroll in a mid-sized group personal training session?

A

Requires one-on-one personal training frequently

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14
Q

Which is NOT an attribute of group personal training?

A

Ability to conduct several one-on-one personal training sessions every week

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15
Q

Which of the following is NOT a benefit of group personal training?

A

Group programs are proven to lower absenteeism rates amongst participants compared to clients that use a personal trainer.

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16
Q

Which is NOT ideal for participants looking to join a small group personal training session?

A

Has anxiety when exercising around large groups

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17
Q

Choose the correct statement regarding the increase in group personal training demand.

A

The demand for group personal training has increased in results of participants looking for more social interaction during strength and sports conditioning style trainings.

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18
Q

Which of the following are considered obstacles faced by group fitness professionals compared to personal training?

A

Managing multiple clients and accommodating for different abilities

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19
Q

As stated by the Health and Fitness Association’s Annual Fitness Programs and Equipment Trends Report that group personal training has increased from ______in 2007 to _______in 2013.

A

44%, 85%

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20
Q

Personal Group Training format sizes range from semiprivate (___ clients), mid-size (___ clients), and large (___ clients).

A

2-4, 5-10, >10

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21
Q

Proper Alignment Static Posture - 5 things

A
  1. Feet
  2. Knees
  3. Pelvic
  4. Shoulders
  5. Head
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22
Q

Arthrokinematics

A

Joint motion or the motions of joints in the body.

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23
Q

Kinetic Chain

A

The combination and interrelation of the nervous, muscular, and skeletal systems

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24
Q

Overload

A

A training simulus that exceeds the current capabilities of the kinetic chain

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25
Q

Blood Pressure

A

The pressure of the blood against the arterial walls

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26
Q

Cardiorespiratory

A

a combination of two systems within the body- cardio and respiratory systems

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27
Q

Cardiovascular system

A

a system of the body composed of the heart, blood, and blood vessels

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28
Q

Adenosine Triphosphate

A

Energy storage and transfer unit within the cells of the body

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29
Q

During exercise, what percentage of the oxygen carrying blood will be directed towards the contracting skeletal muscle?

A

80-85%

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30
Q

A condition that appears with exercise that results in a reversible narrowing of the airways during exercise is

A

exercise-induced asthma

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31
Q

The study and science behind the use of energy in a living system is called

A

bioenergetics

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32
Q

During rest, what percentage of the oxygen carrying blood will be directed towards the contracting skeletal muscle?

A

15-20%

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33
Q

The primary function of the _________ is to supply nutrients and oxygen to the body’s working tissues in addition to removing CO2 and other waste products.

A

Cardiovascular System

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34
Q

The heart and blood vessels’ ability to transport and deliver oxygenated blood to the working muscles so that the muscles can then produce energy is called

A

VO2 max

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35
Q

The cardiovascular system is comprised of what?

A

Blood, blood vessels, heart

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36
Q

The ________ and the _________ are often called ___________ because of their relationship with each other.

A

cardiovascular system, respiratory system, cardiorespiratory system

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37
Q

The energy system used by the body that is the primary energy system for moderate to high–intensity activities lasting no more than 120 seconds is the

A

Glycolytic System

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38
Q

What is the enlargement of blood vessels due to rising body temperature called?

A

VasoDILATION

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39
Q

What exercise equipment, used in group personal training, creates an offset center of mass and allows for more integrated exercises and movements that are found in nature?

A

Kettlebells

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40
Q

The term “training age” refers to what?

A

The number of years an athlete has been training

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41
Q

Which group personal training location often requires a permit to use prior to conducting a session?

A

Recreation park

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42
Q

Using PHA programming is recommended for participants that

A

have cardiovascular disease

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43
Q

What exercise equipment in group personal training is easily adapted for partner work and requires little to no previous experience to use?

A

Medicine balls

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44
Q

What exercise equipment requires the movement for most exercises to come from the shoulders?

A

Ropes

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45
Q

What exercise equipment in group personal training is extremely mobile but requires a large area to utilize?

A

Ladders

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46
Q

A simple progression of a push-up includes:

A

Having the participant perform the exercise on a medicine ball

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47
Q

What patterns occur when the participant is turning through a given range of motion, requiring integration of the extremities through the lumbo-pelvic-hip complex?

A

Rotational patterns

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48
Q

How many basic techniques are used for functional movements that can be addressed using kinetic chain checkpoints?

A

5

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49
Q
A
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50
Q

Which of the following is a Fitness-Based Assessment:

A

Mile Run

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51
Q

What type of stretching seeks to improve muscle extensibility?

A

Static Stretching

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52
Q

What type of Plyometric training focuses the development of force production and eccentric strength?

A

Plyometric Power

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53
Q

Which of the following exercises could be used in a Resistance strength workout?

A

Military Press

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54
Q

What group arrangement provides a central point of focus?

A

Circular forward inward-facing formation

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55
Q

What group arrangement may provide obstructed views for the participants?

A

U formation

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56
Q

What formation allows the Fitness Professional to easily float through the participants?

A

Line formation

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57
Q

Circuits can be set-up by:

A

Time

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58
Q

Sessions that are themed based upon specific outcomes are:

A

Boot Camps

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59
Q

The structure of Tabatta workouts is a work to rest ratio of:

A

20s: 10s

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60
Q

The principle that states the body will adapt to the demands that are placed on it

A

Specificity

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61
Q

A term used to describe how the body responds and adapts to stress.

A

General Adaption Syndrome

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62
Q

The principle that implies that there must be a stimulus provided that exceeds current capabilities.

A

Overload

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63
Q

After an overhead squat assessment is completed, the group personal trainer will know

A

the movement dysfunctions of the participant and the equipment considerations necessary based off the dysfunctions.

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64
Q

Which types of assessments should be conducted before progressing to physiological measurements and performance tests?

A

Subjective assessments

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65
Q

What is the spatial arrangement in a group personal training session where participants are aligned in a staggered formation in front of the instructor?

A

Offset-line formation

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66
Q

Regardless of the group size, which type of assessments should occur prior to the participant engaging in the group personal training program?

A

Baseline assessments

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67
Q

Which of the following evaluates dynamic flexibility, core stability, balance, and overall neuromuscular control?

A

Overhead Squat Assessment

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68
Q

The objective behind balance training is to

A

improve movement quality, help prevent injury, and strengthen the stabilizer muscles of the ankles, knees, and hips.

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69
Q

When a fitness professional implements a series of single-leg movement patterns as part of the session warm-up, he/she is attempting to

A

disguise the use of movement screens and postural assessments.

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70
Q

Which programming set up alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity?

A

Vertical loading

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70
Q

Health Risk Appraisal

A

Vital first step in preparticipation screening process and and provied inofmration existing risks and medical clearance beforehand

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71
Q

Within group personal training, what is the first step in pre-participation screening process?

A

Conducting a health risk appraisal

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71
Q

Establishing a long-term goal should be obtainable within what time frame?

A

3-6 months

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72
Q

PAR-Q

A

Physical Activity Readiness Questionnaire - preexercise screnning tool for low to moderate excercise training

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73
Q

Static Assessment

A

Identify muscle imbalances

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74
Q

Lower Cross Syndrome

A

At lumbo-pelvic- hip complex. Tightness of hip flexors, latissimus dorsi and lower back. Underactivity of abdominals, gluteus maximus and gluteus medius. Extended time sitting.

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75
Q

Upper Cross Syndrome

A

Shoulder and head. Tightness in chest region and certival extensors. Weakiening of upper back muscles and cervical flexors. Caused by sitting at computer

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76
Q

Pronation Distortion Syndrome

A

Tightness in calf musculature, handstrings, thigs, hip flexors. Weakening that invert the foot and hip external rotators. High heels or flat foot

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77
Q

Overhead Squat Assessment

A

Dynamic movement assessment. Learns excersize choices, limitations, injuries, and modality choices.

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78
Q

Fitness-Based Assessment

A

Starting point for participants. Set performance-based goals that alighn with current levels of fitness. Push up test (one min), Pull up (one min), Mile run, Wall sit

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79
Q

Sequence of Assessments

A
  1. Review Health Risk Appraisal
  2. Biometric Measures (heart rates, blood pressure)
  3. Anthropometrical Measurements (circumference, body fat)
  4. Static Postural Assessment
  5. Static Balance
  6. Overhead Squat Assessment
  7. Balance
  8. Fitness- Based Assessment
  9. Perforamce Assessment
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80
Q

AMRAP

A

As Many Rounds/Reps As Possible

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81
Q

Plyometric Training

A

Uses explosive movements, such as bounding, hopping and jumping to develop muscular power

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82
Q

OPT Model

A
  1. Strength
  2. Stabalization
  3. Power
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83
Q

Circut Workouts

A

Most Common
Timed work and active or passive recovery intervals while moving participants

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84
Q

Vertical Loading

A

Alternates body parts trained from set to set. Starting from upper moving to lower

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85
Q

Horizontal Loading

A

Performas all sets of an excercise or body part before moving in to the next excersize or body part

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86
Q

Boot Camps

A

Outdoor setting that participants may attend several times a week. Generally themed to achieve specific outcomes and operated in a closed manner.

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87
Q

Metabolic Resistance Training

A

High work-rate resistance activities coupled with little to no recovery intervals

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88
Q

High Intensity Interval Training (HIIT)

A

All out effor (100%) followed by recovery

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89
Q

Tabatta Training

A

20s all out, 10s recovery. repeated 8 times

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90
Q

Principle of Specificity

A

Principle that states the body will adapt to the specific demands that are placed on it

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91
Q

Principle of Overload

A

Principle that implies there must by a training stimulus provided that exceeds the curret capablitieis of the kinetic chain

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92
Q

General Adaptation Syndrome

A

How the body responds and adapts to stress

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93
Q

Cumulative Injury Cycle

A

An injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control and muscle imbalances.

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94
Q

Homeostasis

A

Ability or tendency of an organism or a cell to maintain internal equilibrium by adjusting its physiologic process.

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95
Q

Periodization

A

Division of a training program into small, progressive stages.

96
Q

Linear Periodization

A

Continual increase of intensity over time that will keep the individual consistently training at their maximal capacity.

97
Q

Undulated Periodization

A

Programming method that will utilize different intensities with a different adaptation focus daily or weekly

98
Q

Acute variables

A

Important components that specify how each exercise is to be performed.

98
Q

This type of body language will ensure that the listeners feel important.

A

Eye contact

99
Q

A coaching style where communication and direction given is one way.

A

Authoritarian Coaching

100
Q

This is important as it communicates professionalism and expertise.

101
Q

These phrases help reinforce talking by the clients.

A

Minimal Encouragers

102
Q

This should match what the fitness professional is saying.

A

Facial Expression

103
Q

A coaching style where the fitness professional is responsive to the listener and solicits input from the participants

A

Democratic Cooperative Coaching

104
Q

This action is an attempt to gather information from the participants

A

Questioning

105
Q

This should be used to complement the messages that are being communicated

A

Hand Gestures

106
Q

These are words that are used in conversation to signal to the audience that the speaker is transitioning between thoughts.

A

Filler Words

107
Q

A coaching style that grants and empowers participants to make decisions based on the direction of the session.

A

Democratic Advisory Coaching

108
Q

What style of coaching is better suited to training seasoned veterans who have both knowledge and experience in programming?

A

Democratic Advisory

109
Q

Which communication style is participant-centered, where the fitness professional helps participants explore their own challenges to find their own solutions?

A

Collaborative Communication Style

110
Q

What is the coaching style that is very informal in which the fitness professional grants the participants ownership of the program by allowing them to completely decide the direction and nature of the sessions?

A

Democratic Advisory

111
Q

Cues that add to the knowledge of the participant are

A

informational cues.

112
Q

Avoiding filler words when coaching and cueing group personal training participants will help maximize

A

information delivery.

113
Q

Words used to evoke an action response from a participant are called

114
Q

What is the coaching style that is considered one-way coaching in which the fitness professional takes charge and does not seek input from the participants?

A

Authoritarian

115
Q

Within the directive communication style, reflecting and/or paraphrasing the participant’s message in addition to providing a solution or opinion is considered

116
Q

_____________is stated to be the difference between success and failure for the relationship between the fitness professional and their participant.

A

Effective communication

117
Q

What is the coaching style that is less suitable for small personal group training sessions but is most beneficial for large personal group training sessions due to its rigid structure?

A

Authoritarian

118
Q

SWOT Analysis

A

Strengths
Weakness
Opportunities
Threats

119
Q

What is a common product or service, made readily available to consumers?

120
Q

What is a potential participant who falls within the target market?

121
Q

What is statistical data relating to the population and it’s groups?

A

Demographics

122
Q

What type of marketing is designed to inform the consumer on the benefits of the product or service?

A

Attraction Marketing

123
Q

A Call-To-Action is:

A

Marketing strategy with immediate response

124
Q

Which is not a preferred public event for promotion?

125
Q

The total number of possible consumers exposed is known as:

A

Marketing Reach

126
Q

A participant who purchases a majority of the products offered by a group fitness professional is a:

A

Ultra-Responsive Participant

127
Q

This professional is one whose product niches are evident in product offerings.

A

Specialist

128
Q

This professional is one whose demand enables custom and flexible scheduling.

129
Q

This professional is one whose support staff is often required because of product demand.

A

Master Specialist

130
Q

This type of program will help the fitness professional develop lasting relationships with participants.

A

Entry Level Program

131
Q

This type of program will should include the several products and services that will be exclusive to the individual.

A

High- Level Program

132
Q

This type of program will have the largest number of returning participants.

A

Mid-Level Program

133
Q

Examples of a high level program would be a combination package of ___________, one-on-one sessions, high-dollar multi-day workshops and/or destination retreats; all specific to the participant’s goal(s).

A

small group personal training

134
Q

A mid-level program offering is the optimal product offering for a group personal training trying to maximize and maintain

A

residual income.

135
Q

Entry level programs tend to be

A

shorter in duration and have less formalized attention.

136
Q

Within the branding pyramid, a product or service where the group personal trainer experiences high demand, little to no price elasticity, and the ability to accept or decline the admittance of a client would be considered the ________stage.

137
Q

When developing a brand for your group personal training business you want to consider

A

customer experience, product alignment, and consistency.

138
Q

Roughly ___% of the participants that begin at the top of an established sales funnel will end up in a high level program.

139
Q

Attraction marketing is the use of marketing techniques destined to inform the consumer on the benefits of the product or service

A

prior to purchasing

140
Q

An ultra-responsive participant will

A

purchase all of the products and services you offer as a group personal trainer

141
Q

An initial goal of a group personal trainer should be to identify _________ before offering a product or service to a given population.

A

the problem or need of their target audience

142
Q

When determining a target audience, the use of statistical data relating to the population and particular groups within it such as gender, age, and ethnicity. These statistics are referred to as________.

A

Demographics

143
Q

% US Adult Population Overweight & Obese

A

Overweight = 66%
Obese - 50%

144
Q

Advantage of group personal training over a traditional group class (3)

A
  1. individualized attention
  2. Experience
  3. Education the trainer provies

It also provides accountability, motivation and social support

145
Q

Attributes of group personal training

A

Ability to coach more than one participant at a time

Ability to charge additional fees

Asses participants and progress them through a set of sessions

Utilize tools, exercises, and equipment commonly used in personal training

146
Q

Small Group Training

A

2-4

Participants with similar goals or relationships

recieve more individualized attention at fraction of cost

May be difficult to foster same energy enthusiams and support a larger group offers

147
Q

Midsize Group Training

A

5-10
Most popular form

competitive, yet fun environment

can reduce personal attention, interactions and individual accountablilty

Increased sense of community

Identiy champions in the group to help lead the charge

increase exposure and penetration rates to target audience

148
Q

3 Planes of Motion

A
  1. Multiplaner Lunges
  2. Multiplaner Hop-Downs
  3. Multiplaner Step- Ups
149
Q

Portable/Versatile Equipment for Mid-Size Group

A

Kettlebells
Elastic resitence tubing
Light medicine balls

150
Q

Large Group Training

A

10+

More generalized approach while attempting to stisfy varying needs and desires

benefits:
1. increase participation
2. Penetration
3. branding opportunities
4. community
5. energy

Space and equipment can be a challenge

Body weight and partner-resisted excersizes

151
Q

Session and format and organization of Large Group is determined by

A
  1. Needs and desires of the individuals
  2. number of participants
  3. space and equipment availability
152
Q

Benefits to Participant for Group Personal Training (3)

A
  1. Financial
  2. Social Engagement
  3. Accountability
153
Q

Benefits to the Fitness Professional for Group Personal Training (4)

A
  1. Financial
  2. Time
  3. Growth & Diversification Benefits
  4. Retention Benefits
154
Q

Benefits to the club or facility (3)

A
  1. Revenue
  2. Services & Utilization
  3. Retention
155
Q

OPT Model - 3 Levels

A
  1. Stabilization Level
  2. Strength Level
  3. Power Level
156
Q

Stabilization Level

A

Lays the ground work for the development of a functinally mobile person.

Goal- development of stabilization strength and neuromuscular efficiency.

157
Q

Neuromuscular efficiency

A

The ability of the neuromuscular system to enable all muscles to efficiently work together in all places of motion

158
Q

Proprioception

A

sensory input to the central nervous system that sense body postion and limb movements.

159
Q

Stabilization Level focus for progression is

A

Proprioception

160
Q

Strength Level (3 Phases)

A
  1. Strength Endurance Training
  2. Hypertrophy
  3. Maximal Strength
161
Q

Power Level

A

Goal - develop speed and power

162
Q

Group Personal Training is

A

a unique hybrid of one-on-one personal training and group fitness excercise.

163
Q

Cardiorespiratory system

A

2 systems - cardiovascular system and respiratory system

164
Q

Cardiovascular System

A

Engine for all physical excersize

System composted of heart, blood and blood vessels

Deliver oxygen to tissues while removing carbon dioxide

165
Q

Respiratory system

A

System of organs that collect oxygen from external and transport it to the bloodstream/lungs.

166
Q

Artery

A

Carry oxygenated blood and nutrients away from the heart to working muscles

167
Q

Vein

A

Carry carbon dioxide and waste to the heart so they can be removed from the body via the lungs

168
Q

Acute Changes

A

Occur shortly after the start of performing an excersize

169
Q

Acute Adaptations in Group personal training increases in

A

heart rate and blood pressure

170
Q

During excersize __% of the oxygen carring blood will be directed towards contracting muscle. Vs ___% when at rest

A

80-85%

15-20%

171
Q

VasoCONSTRICTION

A

constriction of blood vessels which INCREASES blood pressure

172
Q

Stroke volume

A

Amount of blood the heart pumps per heart contraction

173
Q

VasoDILATION

A

dilation of blood vessels, which DECREASES blood pressure

174
Q

Blood Pressure

A

pressure of the blood against the artery walls

175
Q

Chronic Adaptions

A

Occur over a period of time

Decreased resting heart rate
Lower blood pressure
Increased cardiac output
Prevention and management of type 2 diabetes

176
Q

Normal blood pressure for males and females

A

Males: 120/80
Females: 110/70

177
Q

Top number of blood pressure

A

Systolic blood pressure- pressure when the heart is contracting

178
Q

Bottom number of blood pressure

A

Diastolic blood pressure - pressure when heart is relaxing

179
Q

Hypertension

A

Consistent high blood pressure.

Over 140/90

30% of adults in US

heart failure, kidney damage, stroke

180
Q

Diabetes

A

Chronic metabolic disorder caused by insulin deficiency. Enhances usage of fat and protein.

24 million americans

premature mortaility due to cardivascular disease, blindess, kidnes and nerve dysfuction, amputation

181
Q

VO2 Max

A

The body’s MAX capacity to transport oxygen during MAX excercise

Males have higher VO2 max- larger heart size, more muscle mass, and greater oxygen carrying capacity

182
Q

Adenosine Triphospahte

A

Energy storage and transfer unit within the cells of the body

183
Q

Hypoxemia

A

Abnornally low concentration of oxygen in the blood

184
Q

Chronic Obstructive Pumonary Disease (COPD)

A

Airway is slighly obstructed, often due to chronic bronchitis or empysema

185
Q

Physical Excersize helps

A

Aid in weight loss
Improve muscular strength
Muscular endurance
Flexibility
Cardiac Output
Vo2 max

Decrease body fat
resting heart rate
blood pressure
indicent of type 2 diabetes
cardiovascular diesease

186
Q

Body’s Main energy source for muscular activity is

A

ATP - Adenosine Triphosphate

187
Q

ATP

A

Adenosine Triphosphate can be produced with oxygen (aerobically) or without oxygen (anaerobically)

188
Q

Science of the use of energy in a living system

A

Bioenergetics

189
Q

3 Energy Systems used by the body

A
  1. Phosphate
  2. Glycosis
  3. Oxidative Phosphorylation System
190
Q

Phosphate

A

Anaerobic - w/o oxygen
short-term high intensity activities
5 max squat jumps

191
Q

Glycosis

A

Modere to high intensity lasting 30-120 second. Both Aerobically and Anaerobically
Jump rump for 60 secs

192
Q

Oxidative Phosphorylation

A

Aerobic (with oxygen)
At rest and low-intensisty
slow jog on treadmill

193
Q

Resting Metabolic Rate

A

Rate of energy expenditure at rest

194
Q

Themogenesis

A

Production of heat

195
Q

First Law of Thermodynamice or Law of Conservation of Energy

A

Weight reduction can only take place when there is more energy burned that consumed

196
Q

Anaerobic or Aerobic
5 max effort Burpees followed by minimal rest

197
Q

Anaerobic or Aerobic
Low intensity and high rest/recovery between set

198
Q

Anaerobic or Aerobic
High rep, low-weight with 2 minutes of rest

199
Q

Daily Caloric Needs are determined by 3+ things

A

Resting Metabolic Rate
Thermogenesis
Physical Activity

200
Q

How many minutes per week should someone excersize for significant weight loss and maintaenance

A

250 minutes

201
Q

Overload

A

Training stimulus provided that exceeds the current capabilites of the kinetic chain

202
Q

Specificity

A

The body will adapt to the specific demands that are placed on it

203
Q

Kinetic Chain

A

The combo and interrelation of the nervous, muscular and skeletar systems. The kinetic chain is the independent relationship each joint has on the rest of the body.

204
Q

Arthrokinematics

A

Joint motion or the motions of joints in the body

205
Q

Proper Alignment: Static Posture

A

Feet: Pair of Skis
Knees- straight and align with toes
Pelvic-hip-complex- neutral position no tilt
Shoulder- Level with each otherHead: Neutral position

206
Q

Dynamic Posture

A

Overhead Squat assessment and Single-Leg Assessment

207
Q

Posterior Chain

A

Group of muscles that comprimise the posterior (back) portion of the body

208
Q

Medical Concerns: Cardiovascular Disease what excersizes to start with

A

Low intensity options - walking, light weights, body weights and decreased range of motion. Seated or standing position.
PHA- Peripheral Heart Action System is programming recommended - alternates upper body and lower body

209
Q

Medical Concerns:
Pregnancy

A

Start doctor first
After first trimester- avoid supine position
After 2nd/3rd -avoid prone position.
Examples: Wall ball, wall squat, step-ups, side planks (knees down)

210
Q

Overweight/Obesity

A

Consult doctor first
decreased weight or body weight only
decrease rand of motion - lower box for step ups, push ups with knees or wall
walking
low-impact exercises

211
Q

Kyphosis

A

Exxagerated outword spine with rounded back

212
Q

Anterior

A

Front of body

213
Q

Training Age

A

Number of years and individual has been training

214
Q

Kinesthetic Awareness

A

Sensory skill that the body uses to understand where it is in space

215
Q

Excercise Scaling for beginners

A

Decrease or eliminated weight. Use body weight

Decrease range of motion - push upons on knees

Provide alternate excersies- banded lat pull-down instead of pull ups

216
Q

Increase Excersize Challenges

A

Combining upper and lower extremity movements

Moving into additional planes of motion synchronously
Changing level of stability
Changing movement tempos
Increasing exercise volume

217
Q

Squat Correct Technique

A

Start: Static alignment
Spine: neutral position
Shoulders: level with scapulae
LPHC: hips are neutral
Knees: aligned with 2nd and 3rd toes and straight forward. Knees should be soft - not locked
Feet: inline with anterior superior iliac spine of the hip

218
Q

Progression of Squat

A

Take away stability - Single leg squat
Squat on unstable surface.
Resistence bands can be added. Prisoner Squats.
Adjusting the tempo

219
Q

Regression of Squat

A

Lower only to point before pain begins
Supported or assisted squat

220
Q

Lunge

A

Sagital plane
Feeling in glutes

221
Q

Progression of Lunge

A

Step-forwrad
Lunge with balance
Multidirectional Lunges
Alternating Lunges
Lunges on unstable surface
Advanced: jumping lunges

222
Q

Regression of lunge

A

Stationary lunge
More assistance: supported lunge

223
Q

Push Up

A

Traverse plane

224
Q

Progression for pushup

A

Moving hands and/or feet into different positions
Unstable surface
Moving in plyometric movements

225
Q

Regression for push up

A

Pushup from knees
Placing handson a bench or wall

226
Q

Jumps

A

Landing should occur on the mid foot

227
Q

Progression of jumps

A

Level 1 tempo

228
Q

Regression of jumps

A

cue patricipants
Step-ups, squats or lunges instead

229
Q

Kettlebell

A

Quarter-squat position
head looking at floor

230
Q

Regression of kettlebell

A

Less weight

231
Q

Progression of kettlebell

A

More weight
Single-Arm Kettlebell Swings

232
Q

RDL - Romanian Deadlifts

A

Movement from the hips, not back

233
Q

Progression of RDLs

A

Adding weight or taking away stability
One leg

234
Q

Regression of RDLs

A

Reducing range of motion

235
Q

Pulling Exercises

A

elbows should flex, bringing the hands closer to the body

236
Q

Progression of pulling excersize

A

Take away stability
Adding weight

237
Q

Regression

238
Q

COACH Analysis

A

Collect Data
Open-ended Questions
Affirm Thinking
Concentrate
Help

GPTS NASM (1 decks)

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