Personal Trainer General Questions Flashcards
Low risk: Having less than two risk factors
Moderate risk: Having more than two risk factors
High risk: Symptomatic or you know that they have metabolic, pulmonary, renal or CV disease.
Risk classifications for PAR-Q
: Measuring your clients pulse for 10 seconds and then multiplying that number by 6
2: Measuring your clients pulse for 15 seconds and then multiplying that number by 4
Ways of measuring exercise heart rate:
1: The Thomas test (Quadriceps/hip flexion length)
2: PSL (Passive straight leg) raise
3: Shoulder mobility
Flexibility assessments and muscle length
Sharpened Romberg test
Stork stand test for balance
Mcgill’s torso muscular endurance test
Core and balance assessment tests
Bones, connective tissue, muscles, nervous tissue, blood, organs and skin
Lean tissue (body mass)
The ability of a person to control and maintain the joint position or movement
Joint stability
This is the amount (range) of uninhibited movement around a body segment or joint
Joint mobility
This is motor output and sensory input based on physiological and neurological systems. It also includes joint mechanics.
Arthrokinematics
This happens when synergistic muscles carry out the primary movements/functions of an inhibited/weakened prime mover
Synergistic dominance
Physical capacity
Body composition
Metabolic function
Disease prevention and risk of injury
Resistance training benefits
Beginning clients: 2 to 3 times per week
Intermediate clients: 3 to 4 times per week
Advanced clients: 4 to 7 times per week
Weight training frequency
The warm-up: 5 to 10 minutes
Conditioning phase
Cooldown
Cardiorespiratory workout components
1: Moderate intensity levels: 5 days per week
2: Vigorous intensity levels: 3 days per week
3: A combination of moderate and vigorous intensities: 3 to 5 days per week
Cardiorespiratory frequency for healthy adults
Increased flexibility, coordination, balance, muscular strength, self-efficacy, and mental development
Mind-body exercise benefits
What does SOAP stand for?
Subjective
Objective
Assessment
Plan
1: This is the most common form of diabetes
2: Approximately 90% to 95% of diagnosed diabetes
3: Cells cannot use insulin correctly (insulin resistance)
4: Approximately 75% of patients with type II diabetes are obese
Type II diabetes
1: Tendinitis - Information of tendon
2: Bursitis - Inflammation of bursa sac from acute trauma, muscular imbalances, repetitive stress or muscular tightness on the top of the bursa
Most commonly found in hips, shoulders, and knees
3: Fasciitis - Inflammation of connective tissue
Most commonly found in the back and bottom of the feet
Overuse injuries
Management of the acute injuries: RICE
Rest and restricted activity
Ice
Compression
Elevation
1: Used to identify individuals with high risk
2: May need modified exercise programs or a reference from a medical doctor
Physical activity readiness questionnaire (PAR-Q)
1:Checking the ABCs (airway, breathing, circulation, and severe bleeding)
2: The secondary assessment
Head to toe assessment and what to look for
Abrasions, swelling, deformities, tenderness, medical alert jewelry
Take blood pressure and pulse
Emergency assessments
1: The defendant has a responsibility to protect the plaintiff from injury
2: The defendant could not uphold the standard necessary to perform the duty
3: Injury or damage to the plaintiff
4: Injury or damage that was caused by the defendant’s breach of duty
Negligence (must have 4 elements)
After reaching the first ventilatory threshold
Carbohydrates are the main source of fuel after the first ventilatory threshold is reached.
At what point in a maximal aerobic capacity assessment are carbohydrates the primary source of fuel?
Isokinetic
A muscular contraction in which the muscle changes throughout the range of motion; also commonly called “variable resistance”.
Most non-competitive fitness goal can be accomplished through which phase of cardiorespiratory training?
Phase 2
Phase 2 is the final phase before the anaerobic phases, and most non-competitive fitness goals can be accomplished aerobically.
48 hours
According to ACSM guidelines, a minimum of 48 hours should be allotted for recovery of each muscle group worked between sessions. This is the estimated amount of time it takes for muscle to completely recover from resistance exercise.
What is the minimum amount of time you should allow each muscle group to recover before performing resistance training with the same muscle group again?
Adduction
Moving the leg toward the body medially in the frontal plane is adduction (think “adding the leg to the body).
Moving the leg medially toward the body in a frontal plane is referred to as:
The center line around which a joint or other body part moves in rotation.
Axis of Rotation
When checking a clients heart rate, what is a commonly palpated site?
Carotid artery
The pulse can only be felt on arteries, and the most common sites are the carotid artery in the neck and the radial artery on the thumb side of the inside of the wris
In which resistance training phase should movement assessment be administered?
Movement training
Movement assessments should be administered on a monthly basis to determine if the client has mastered the movements necessary in order to move on to the Load training phase
Syncope
Commonly referred to as fainting; a person has a temporary loss of consciousness when not enough oxygen reaches the brain.
A longitudinal section that divides the body into anterior and posterior parts; lies at a right angle to the sagittal plane. Movements performed within this plane: Adduction, abduction, elevation, depression, inversion, and eversion.
Frontal Plane
How many days per week should a 13-year old boy perform resistance training?
2-3 days/wk
Adolescents should perform resistance training approximately 2-3 non-consecutive days per week.
During a leg extension exercise, which muscle or muscles group is the antagonist?
Hamstrings
The muscle that is opposing the “work”, or lengthening with the resistance, is the antagonist. In this case it is the hamstrings.
Base of Support
The area beneath your feet that includes all points of contact.
Static Balance
The ability of the body to remain balanced between its base of support and weight distribution.
In which stage of the client-trainer relationship are health history and lifestyle questionnaires administer?
Investigation Stage
The investigation stage occurs between the rapport stage and planning stage, and is typically when a trainer will ask a client to fill out a health-history or lifestyle questionnaire.
What is the best definition of the VO2 max?
Maximum amount of oxygen a person can utilize in one minute per kg of body weight.
VO2 max is the maximum amount of oxygen a person can utilize in one minute per kg of body weight. It is also called maximum oxygen uptake or maximal aerobic capacity.
Fascia
The fibrous connective tissue that covers muscle while providing structural support.
Talk Test
Measures the ability to speak while exercising. Breathing is observed as intensity varies.
Type of Motivation for exercising
Intrinsic motivation
Extrinsic motivation
Self-efficacy
1: Great program design.
2: Maintaining clarity on their role.
3: Setting goals: Avoiding negative goals or too many goals. Setting long-term and short-term goals. Revisiting goals regularly.
4: Organizing agreements and contracts.
Things a trainer can do to improve adherence
The Health Belief Model
Perceived seriousness
Perceived susceptibility
Cues to action
The trans-theoretical model or TTM stages of change
Precontemplation Contemplation Preparation Action Maintenance
SMART goals
Feedback: Extrinsic or intrinsic
Decision-making
Self-monitoring
Techniques for cognitive behavior
FITT-VP Cardiovascular exercise general recommendation
Frequency Intensity Time Type Volume Pattern Progression
IFT (integrates fitness training model) phases
1: Mobility and stability
2: Movement training
3: Load training
4: Performance training
Cardiorespiratory Training Phases
1: Aerobic based training
2: Aerobic efficiency training
3: Anaerobic endurance training
4: Anaerobic power training
The different styles of communication:
Educating
Preaching
Counseling
Directing
Which muscle would be MOST important to stretch if a client has limited range of motion in the internal rotation?
Teres minor & infraspinatus
During the Thomas Test you observe that the back of the client’s thigh touches the table but the knee does not flex to 80 degrees. What is the MOST likely Cause?
Tightness in the rectus femoris
Which category of hip muscle is primarily responsible for hip adduction?
Medial Muscle
A body at rest will stay at rest and body in motion will stay in motion.
Law of inertia
What muscles are strengthened when a client performs side-lying leg lifts with the lower leg?
Adductors work concentrically in the upward phase and eccentrically in the downward phase.
The soleus, gastrocnemius, and plantaris are located in which compartment of the lower leg?
superficial posterior compartment
shoulder girdle is the informal term for the
Scapulathoracic articulation
The ________ joint allow inversion and eversion of the foot
subtalar
