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ACE Personal Training > Screenings > Flashcards

Screenings Flashcards

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1
Q

What’s the purpose of a pre-participation screening?

A
  • to identify the presence/absence of known cardiovascular, pulmonary and/or metabolic diseases and/or symptoms
  • to identify medical contraindications who should be excluded from exercise until these are corrected/under control
  • detecting at-risk individuals who should undergo medical evaluation and clinical exercise testing before a program
  • identifying individuals with medical conditions who should participate in medically supervised programs
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2
Q

Who should undergo a pre-participation screening?

A

all individuals regardless of age, the facility’s offering of equipment/services

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3
Q

Individuals participating in self-directed activity should at least complete a general health risk appraisal, what questionnaire is recommended?

A

the PARQ

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4
Q

What does the PARQ screening measure?

A

It measures safety for low-moderate exercise training via a series of questions surrounding their heart condition, any balance/dizzy spells, bone or joint problems, current prescriptions

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5
Q

If someone answered no to all questions on a PARQ, what do you do next?

A

They can start becoming more active gradually and take part in a fitness appraisal and have BP measured.

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6
Q

If someone answered yes to one or more questions on a PARQ, what do you do next?

A

Ask them to talk to their doctor before they become more active and before their fitness appraisal.

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7
Q

What waist girth measurements are normal for men and women?

A

Anything below 40 inches for men and 35 inches for women is considered healthy.

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8
Q

What is an informed consent/assumption of risk form for?

A

for the client to acknowledge that they have been informed about the risks associated with the activity.

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9
Q

What are the limitations of an informed consent/assumption of risk form?

A

It does not provide legal immunity as it is not a liability waiver.

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10
Q

What is an agreement and release of liability waiver?

A

This is used to release a PT from liability for injuries resulting from a supervised exercise program, it shows the client’s voluntary abandonment of the right to file suit.

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11
Q

What are the limitations of an release of liability waiver?

A

It does not protect for being sued for negligence.

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12
Q

What is a health-history questionnaire? What does it cover?

A

This collects more detailed medical and health info beyond the CAD risk-factor screening including:

  • past and present exercise info
  • medications/supplements
  • recent or current illnesses or injuries including chronic or acute pain
  • surgery or surgery history
  • family medical history
  • lifestyle info related to nutrition, work, sleep
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13
Q

What does an exercise history and attitude questionnaire form involve? What is it important for?

A

This provides the PT with a detailed background of the client’s previous exercise history and adherence/behaviour.
It is important for developing goals and implementing strategies to improve adherence.

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14
Q

What is a medical release form used for?

A

To provide the PT with the client’s medical information and explain any limitations or guidelines outlined by their physician.

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15
Q

What are testing forms used for?

A

These are used for recording testing and measurement data during the fitness assessment.

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16
Q

What is a standard strength training session?

A

8 exercises with 3 sets of 10 reps

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17
Q

What are the training guidelines from ACSM for training each major muscle group and recovery between?

A

You should train each major muscle group 2 or 3 days a week with a minimum of 48 hours recovery between sessions.

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18
Q

What are the progressions from uniplanar movement machines?

A

Progress to multiplanar movement machines

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19
Q

What is the progression from supported machines to?

A

progress to unsupported machines

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20
Q

What is the progression from performing muscle isolation exercises?

A

progress to multijoint exercises

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21
Q

What is the progression from performing bilateral, fixed-level machines?

A

progress to unilateral, free-moving machines

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22
Q

How do you calculate rep-volume and load-volume?

A

rep-volume = sets x reps

load-volume = weight load x reps x sets

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23
Q

What is the training goal for someone that is performing 1-2 sets of 8-15 reps with a 30-90 second rest interval?

A

general muscle fitness

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24
Q

What is the training goal for someone that is performing 2-3 sets of 12+ reps with max 30 seconds rest interval?

A

muscular endurance

25
Q

What intensity should someone with a goal of muscular endurance perform at? (% 1RM)

A

60-70% of 1RM

26
Q

What is the training goal for someone that is performing 3-6 sets of 6-12 reps with a 30-90 second rest interval?

A

muscular hypertrophy

27
Q

What intensity should someone with a goal of muscular hypertrophy perform at? (% 1RM)

A

70-80% of 1RM

28
Q

What is the training goal for someone that is performing 2-6 sets of max 6 reps with 2-5 mins rest interval?

A

muscular strength

29
Q

What intensity should someone with a goal of muscular strength perform at? (% 1RM)

A

80-90% of 1RM

30
Q

What is the training goal for someone that is performing 3-5 sets of 1-2 reps with a 2-5 min rest interval?

A

Muscular power for single-effort events

31
Q

What is the training goal for someone that is performing 3-5 sets of 3-5 reps with a 2-5 min rest interval?

A

Muscular power for multiple-effort events

32
Q

What intensity should someone training for muscular power perform at? (% 1RM)

A

> 90% of their 1RM

33
Q

When developing a program for a client new to resistance training, what intensity should the initial stage focus on? Why?

A

It should start at low intensity because someone just starting resistance training may find it difficult and painful, therefore, a high intensity will increase likeliness of DOMs and reduce their adherence.

34
Q

What can be used to help foster adherence to a program?

A

intensity

35
Q

What is the difference between eccentric and concentric contractions?

A

Eccentric is when the muscle lengthens and concentric is when it shortens.

Example: bicep curl
Eccentric - downward phase
Contraction - upward phase

36
Q

What is the difference between an isotonic and isometric contraction?

A

Isometric is when the length of the muscle does not change whereas isotonic is when the length does change.

Example:
Isometric - holding an object or holding a squat/plank
Isotonic - moving an object or doing a squat/plank variation that challenges the muscle

37
Q

What is an isokinetic contraction?

A

When the muscle shortens at a constant speed and exerts max tension over the full ROM.

Requires specialized equipment, the only example outside of a facility could be swimming in breaststroke.

38
Q

How long can you sustain exercise using the anaerobic energy system?

A

less than 90 seconds

39
Q

What are the 2 progression methods?

A

To either increase reps or weight load.

40
Q

How would a double progressive training protocol be applied with a client whom can currently perform 10 leg presses with 100lbs?

A
  • they would increase reps to 15
  • at 15 reps, they would increase weight by 5% to 105 lbs
  • when they can do 15 reps at 105 lbs they increase weight by another 5%
41
Q

What is the double progressive protocol?

A

The first progression is adding repetitions and the second is adding resistance in 5% increments.

42
Q

What does the ACSM recommend a general training range of reps is? What % of max resistance does this generally provide?

A

8-12 reps generally provides 70-80% of max resistance

43
Q

A set of 2 reps performed in 10 seconds uses ________ ________ for energy whereas a set of 15 reps performed in 75 seconds attains most of its energy via _________ ________.

A

A set of 2 reps performed in 10 seconds uses CREATINE PHOSPHATE for energy whereas a set of 15 reps performed in 75 seconds attains most of its energy via ANAEROBIC GLYCOLYSIS.

44
Q

What is the principle of training specificity?

A

That the program focuses on achieving the desired strength-training objectives.

example: a power lifter whose event requires a 1RM would typically train with heavier weight loads and fewer reps to emphasize muscular strength and power.

45
Q

Clients that top performing resistance exercise will lose strength at about __/__ the rate it was gained.

A

1/2

46
Q

What does diminishing returns refer to?

A

Diminishing returns refers to the plateau that you hit when your body is accustomed to your training. To overcome it, you should differentiate your training plan.

47
Q

What is the difference between an undulating and linear periodization model?

A

An undulating periodization model changes the variables throughout the microcycle such as changing the lbs lifted and reps in each session through the week.

A linear periodization model changes the variables after each microcycle such as lifting 140 lbs for 12 reps through the entire week and then changing it for the next week.

48
Q

What are the 3 different energy systems and which is the immediate source, which uses carbs and which uses carbs/fats?

A
  1. phosphagen - immediate source
  2. anaerobic - uses carbs and is somewhat slow
  3. aerobic - uses carbs or fats and is slow
49
Q

What does the phosphagen system use to rapidly create ATP?

A

creatine phosphate

50
Q

How long can you sustain contraction/activity via the phosphagen system?

A

1-30 seconds

51
Q

What is anaerobic glycolysis?

A

The anaerobic energy system that uses the energy in glucose to form ATP.

52
Q

How long can you sustain contraction/activity via anaerobic glycolysis/anaerobic system?

A

30 seconds - 3 mins

or during endurance activities prior to steady state being achieved

53
Q

Which energy system requires oxygen?

A

aerobic because carbs and fats are only burned in the presence of oxygen

54
Q

Which energy system is predominantly used during longer-duration, lower intensity activities? Why?

A

Aerobic glycolysis/system is used once the phosphagen and anaerobic systems have fatigued

This system slow produces greater amounts of ATP

55
Q

What are the phases of the ACE IFT training model?

A

Phase 1: stability and mobility
Phase 2: movement
Phase 3: load training
Phase 4: performance

56
Q

What are the 5 stages of the transtheoretical model of behavioral change?

A
  1. Precontemplation - sedentary and not considering activity
  2. Contemplation - sedentary but starting to consider activity as important and starting to identify implications of sedentary lifestyle
  3. Preparation - some physical activity that is inconsistent
  4. Action - regular physical activity for less than 6 months
  5. Maintenance - regular physical activity for longer than 6 months
57
Q

What are the 3 factors to the health belief model?

A
  1. Perceived seriousness of the health problem such as the seriousness of contracting an illness or how bad it could be untreated. It is based on the consequences of the problem.
  2. Perceived susceptibility is based on their subjective appraisal of the likelihood of developing the problem. Do they think they are vulnerable?
  3. Cues to action are events that motivate people to make a change. Are they constantly reminded of their potential health problem?
58
Q

What is torque?

A

Torque refers to the measure of force on the body such as holding a weight out compared to holding it to your chest.

Holding it outright will increase the torque.

59
Q

What are our levers?

A

Our arms and legs.

ACE Personal Training (32 decks)

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