program design Flashcards
general adaptation syndrome:phase 1
alarm:This is the first reaction to a stressor. It activates multiple psychological and physiological protective processes within the body. When initially starting a resistance training program, your body is forced to adapt. It increases the amount of force on muscles, bones, joints, the nervous system, and connective tissues. In the alarm phase, physiological responses occur. This includes an increase in oxygen as well as blood supply and a neural recruitment to working muscles.
general adaptation syndrome:phase 2
resistance:In this phase, your body is able to increase the functional capacity in order to adjust to the stressor. Here, the body increases its ability to efficiently distribute oxygen and blood to specific parts of the body as well as more efficiently recruit muscle fibers. Once this adaptation has happened, the body needs even more increased overload and stress in order to produce a new response or an even higher level of fitness.
general adaptation syndrome:phase 3
exhaustion:Prolonged stress can lead to distress and exhaustion. This happens when a stressor is simply too much for the physiological systems to handle. This will result in injury and breakdowns such as muscle strains, joint pain, stress fractures, and emotional fatigue.
first impression timing
First impressions are made within the first 20 seconds of meeting someone new
stages of change
precontemplation, contemplation, preparation, action, maintenance
precontemplation
If a person is not even thinking
about making a change,
contemplation
Once a problem is identified and the person
begins thinking about making a change
preparation
as that individual starts to
make plans to accomplish their change
action
the hard work begins. Here, the person has started working toward making a
change, but they have not yet been able to maintain that work consistently for at least six months.
maintenance
once
consistent action has been taken for at least half a year
However, even though new habits have been formed by this point, the risk of relapse still exists, so fitness
professionals need to make sure they have ample tools to help keep exercise adherence high.
giving advice
asking for permission before giving advice can
go a long way to help soften the conversation when discussing things to which the client may be sensitive.
instrumental support
The first type of social support is instrumental. Instrumental support is made up of all the practical factors
needed for exercise to take place, such as transportation to a facility, babysitting services, or simply a spotter for
resistance training. People will not be able to adhere to an exercise plan without first meeting all of their
instrumental support needs.
emotional support
Emotional support, such as encouragement, caring, empathy, and concern, is highly valued by most people. It
helps to enhance self-esteem, reduce feelings of anxiety, and bring about positive feelings that encourage clients to
work harder.
informational support
nformational support is also beneficial to most, such as directions, advice, instructions, and various
forms of feedback. At the end of the day, all clients hire personal trainers for some combination of these two types
of support.
SMART goals
SMART stands for specific,
measurable, attainable, relevant, and timely
behavior change strategies
-Effective self-management maximizes self-control energy, which skilled self-managers can then channel back into
the most important areas in their lives.
-self-monitoring techniques, such as keeping an exercise or nutrition
log, are a great way to start better managing one’s personal life in a more-positive direction
-
cognitive strategies
-Positive self-talk is
aimed at focusing the mind on positive thoughts to push out the negative. People can be trained on how to notice
negative thought patterns and then use personal affirmations to solidify a positive mindset.
-Psyching-up individuals
with high-energy motivation can go a long way, especially with new clients who are not habitual exercisers yet.
-imagery techniques can be implemented so that clients can visualize their outcomes and build their
excitement and motivation even further.
psych benefits of exercise
People who exercise regularly tend to have a more positive mood and reduced feelings of stress. In fact,
exercise has even been shown to help alleviate depression and anxiety, proving just as effective as psychotherapy
and medication for people with mild-to-moderate depression. Additionally, regular exercise has been shown to
improve sleep patterns, helping people fall asleep faster and get more quality rest.
what are the two types of fitness goals?
process and product
how long for resume
It can take only 30
seconds or so for hiring managers to decide if a resume goes in the “reject” or “consider” pile, so it is essential that
the applicant’s resume paints the picture of their most desirable skills.
four ps of marketing
these critical aspects of marketing include product, price, place, and promotion.
how to get financial freedom as cpt
Some simple math can be performed to determine how
many training sessions need to be serviced each day, week, month, and year to meet the professional’s desired
annual income. To help with this process, the ten steps to success should be followed to develop a book of business
that leads to financial freedom.
