Personal Training Exam All Chapters Flashcards
What are the 3 muscle contractions?
Concentric, Eccentric, and Isometrics
Produce enough force to overcome external load and shorten the muscle.
Concentric muscle action
Produce force while the muscle is lengthening – it is the resistance of the movement.
Eccentric muscle action
Produce force, but there is no change in muscle length.
Isometric muscle action
What are the 3 kinds of primary warning signs that can indicate the individual needs a break from training or is training too hard?
Life, Training and Health signs
Life signs
- Loss of interest in normally enjoyed activities.
- Increased irritability.
- Increased sleeping problems.
Training signs
- Deterioration in performance.
- Fatigue during workout that lasts throughout day.
- Loss of motivation.
Health signs
- Increased resting heart rate and/or blood pressure.
- Loss of appetite or nausea.
- Head colds.
What information should be included in the initial client assessment?
- Information included in general history
- Information included in medical history
the use of progressive cycles (varying volume and intensity) in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase effectiveness of the training program.
Periodization
What are the 3 types of flexibility?
- Corrective
- Active
- Functional
- First part of the flexibility continuum.
- Designed to correct muscle imbalances and improve joint ailments.
- Involves static stretching – stretching the antagonist muscle and holding the position.
Corrective flexibility
- The second phase of the flexibility continuum.
- Improves the efficiency of neuromuscular interactions.
- Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to stretch.
Active flexibility
- Final phase of the flexibility continuum.
- Allows for achieving maximum extensibility of soft tissue and neuromuscular control, increasing power and strength.
- Dynamic stretching utilizes a combination of active muscle exertion, speed of movement, and momentum to stretch a group of muscles.
Functional flexibility
What is the recommended order of the fitness assessment tests?
- Non-fatiguing tests (i.e., height/weight measurements, skinfolds, vertical jump, etc.)
- Agility tests
- Maximal strength and power tests
- Sprint tests
- Muscular endurance tests
- Flexibility tests
How is the maximum heart rate determined? How are the upper and lower limits of the heart rate range determined?
220 – Age = Maximum heart rate
The lower limit of heart rate range =
Maximum heart rate multiplied by 0.6
The upper limit of the heart rate range =
Maximum heart rate multiplied by 0.85
How much of an active person’s diet should come from carbohydrates, proteins, and fats?
- Protein (10%)
- Fats (25-30%)
- Carbohydrates (40-60%)
What are the 7 most common legal claims made against personal trainers?
- Slip and Fall
- Equipment Usage
- Supplements
- Sexual Harassment
- Proper Qualifications
- Emergency Response
- Client Confidentiality
Name 5 ways to manage your legal risk as a personal trainer.
- Receiving the proper education
- Appropriate training for each client
- Proper conduct
- Providing a proper training area
- Documentation – detailed and thorough
What does the acronym READ stand for about customer service?
- Rapport
- Empathy
- Assessment
- Development
Confidence, enthusiasm, and professionalism are essential to forming a good _______ with clients.
Rapport
Tries to understand the thought process behind actions.
Empathy
Ask the client questions, and paraphrase what the client has said to verify your understanding.
Assessment
Develop individualized programs by taking into account the client’s needs and goals.
Development
A personal trainer who is paid by health clubs in exchange for personal training services
Independent Contractor
Business owned by one person & the operating license is obtained from the state/local city in which the business is located
Sole proprietorship
Business owned by two or more people – informally or by contract
Partnership
Formal business ruled by a contract & bylaws; separate from owners & managers
Corporation
Corporation treated as a proprietorship or partnership
S corporation
the mechanics of tissues, joints, and human movement.
Biomechanics
What are the 3 planes of motion
- Sagittal
- Frontal
- Transverse
Separates the body into a right side and a left side
Sagittal
Separates the front of the body from the back.
Frontal
Separates the body into “upper” and “lower” halves
Transverse
What are the 7 different types of training used in exercise program design?
- Posture and Movement Training
- Balance/Stability Training
- Flexibility Training
- Resistance Training
- Cardiovascular Training
- Functional Training
- Plyometrics
Identify the different kinds of fats.
- Omega 3 fatty acids
- Triglycerides
- Unsaturated fats
- Saturated fats
- Trans fats
What are the healthiest fats?
Omega 3 fatty acids