Section III Flashcards
Client is 69 inches and weights 185 pounds. What is their BMI?
27.3 kg/m2. BMI = kg/m2 or BMI = lb/in2 x 703
Essential fat for men is
Essential fat for men is 2-5%
Essential fat for women is
Essential fat for women is 10-13%
If a client has extreme obesity, some body-composition assessment approaches will be inaccurate. IN such cases, a practical approach a personal trainer can take is to use BMI or….
If a client has extreme obesity, some body-composition assessment approaches will be inaccurate. IN such cases, a practical approach a personal trainer can take is to use BMI or Circumference measurements.
What are the three cardiorespiratory training phases in the ACE IFT Model?
What are the three cardiorespiratory training phases in the ACE IFT Model?
- Base, 2. Fitness, 3. Performance
A rating of perceived exertion (RPE) of 5-6 on the 0-10 scale equates to what RPE terminology?
Hard
The most difficult variable of an exercise program to represent quantitatively is:
Intensity
__________ is a subjective method of measuring exercise intensity.
Rating of perceived exertion (RPE) is a subjective method of measuring exercise intensity.
Exercise __________ is the most appropriate variable to manipulate initially when progressing a program.
Exercise duration is the most appropriate variable to manipulate initially when progressing a program.
The fitness training phase involves….
The fitness training phase involves increasing the time of the exercise. This phase has a principal training focus of increasing the time of cardiorespiratory exercise while introducing intervals to improve fitness and health.
Breaks from sitting should take place every….
60-120 mins.
Calories/g in fat, carbs, and protein?
Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.
Normal, elevated blood pressure, and Stage 1 & 2 Hypertension
https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
Nicotine replacement therapy…
Nicotine replacement therapy increases resting and exercise heart rate.
Supersets
Exercise in sequence with little or no rest in between them, before rest interval.
Double progression
1st progression, adding reps. 2nd progression, adding resistance by 5% increments.
Higher altitude workout requires…
Breaks, longer cool down and warm up.
Before working out you should hydrate…
5-7 mL/kg (or .08-.11 oz/lb) at least 4 hours before workout
With CAD, you cannot do…
Valsalva maneuver
Shoulder bridge is….
1 of 5 primary movement patters in movement training.
The ratio of strength for hamstrings:quads
2:3
Rest times: >3 mins, 2-3 mins, 30-60 secs., <30 secs
> 3 mins: Muscle strength and power
2-3 mins: Muscle fitness
30-60 secs.: Muscle hypertrophy
<30 secs: Muscle endurance
Pregnant women should exercise
150 mins/3 days per week
Leptin
Facilitates energy intake when energy storage is too low.
The acute inflammatory phase is:
3-4 days
The primary goal for someone with RA is:
Strengthen the muscles around the joints.
Muscular training program for osteoarthritis
2-3 days/week
50-80% 1-RM
2-4 sets
8-12 exercises/reps
During a postural assessment, a trainer notices that a client is displaying a kyphotic posture. Which of the following muscle or muscle groups is most likely inhibited?
Scapular stabilizers, including:
Levator scapulae
Traps
Serratus anterior
Rhomboids
After conducting the McGill’s torso muscular endurance test battery, a trainer notes a client’s demonstrated deficiencies in these core functional assessments. Which of the following types of exercises would have the most benefit?
low back stabilization exercise
A trainer is incorporating supersets into a client’s program. Which of the following would be most appropriate to include in the program?
Overhead press followed by push-ups and chin-ups without rest periods.
A client is progressing from the functional training phase to the movement training phase of muscular training. Which of the following exercises would be most appropriate to include int he program at this point?
Sit to stand. Bend and lift movements such as a sit to stand are one of the five primary movement patterns within movement training. The shoulder bridge is a functional training exercise, as it addresses hip mobility and glute activation and would not be a progression. five primary movement patterns—bend-and-lift, single leg, push, pull, and rotation
ACE IFT Model
VT1 is….
The point at which ventilation increases in a non linear fashion.
Anaerobic power is typically performed during
performance training
Reversibility
Loss of muscle strength due to termination of a regular muscular training program.
Average resting heart rate in males is
60-70 beats/min.
Self efficacy is influenced by…
past performance experiences
dyspnea
shortness of breath at rest
Submaximal Strength assessment
Predicted maximal heart rate
Caloric values per gram
Karvonen Formula: Heart Rate Reserve (HRR)
Daily caloric deficit needed to achieve desired weight loss in set timeframe.
Positive risk factors for CVD.
The benefits of exercising
1: An overall lowered risk of diseases for all age ranges.
2: Getting at least 150 minutes of exercise per week (at moderate intensity) to receive these benefits.
Types of Motivation for exercising
Intrinsic motivation
Extrinsic motivation
Self-efficacy
ways of Keeping client motivation high with client
Creating a social support system
Combating negative/bad social influences
Assertiveness
Self-regulation
Situations that are high risk
Things a trainer can do to improve adherence
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.
Client and trainer relationships stages
The rapport stage
The investigation stage
The planning stage
The action stage
The stages of Learning strategies
1: The stage of cognitive learning: tell, show and do
2: The stage of associative learning
3: The stage of autonomous learning
4: The trainer doing more monitoring and less teaching
The health belief model
Perceived seriousness
Perceived susceptibility
Benefits
Barriers
Self-efficacy
This is the perception that a person has about their own abilities to accomplish/succeed.
Based on past experiences and performance
Vicarious experiences
Verbal persuasion: feedback
Appraisals of physiological states
Mood appraisals and emotional states
Imaginal experiences
The trans-theoretical model or TTM stages of change
Precontemplation
Contemplation — thinking about becoming more active
Preparation — some engagement in physical activity, but inconsistent
Action — engaged but less than 6 months
Maintenance
Techniques for cognitive behavior
SMART goals
Feedback: Extrinsic or intrinsic
Decision-making
Self-monitoring
Preparticipation screening
Helps to pinpoint symptoms of metabolic, pulmonary or cardiovascular disease.
Physical activity readiness questionnaire (PAR-Q)
The minimal health risk appraisal prerequisite
Noninvasive, easy and quick
It is not very detailed
The positive risk factors
Age: Older than 45 years or men, Older than 55 years for women
Family history
Smoker
Sedentary lifestyle
Obesity
Hypertension
Dyslipidemia
Prediabetes
Risk classifications for PAR-Q
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.
Rating of perceived exertion (RPE) Borg’s scale ranges
1: 6 to 20
2: 6 = Nothing at all (heart rate of 60 bpm)
3: 12 = Strong (heart rate of 120 bpm)
4: 20 = Super strong (Heart rate of 200 bpm)
Structural integrity
The alignment and balance of the musculoskeletal system. Allows for joints, muscles, and nerves to function efficiently together.
Swayback imbalances
1: Shortened muscles (hypertonic/facilitated)
Lumbar extensors, hamstrings, upper fibers of posterior obliques, neck extensors
2: Lengthened muscles (inhibited)
Psoas major/iliacus, external obliques, neck flexors, rectus for Morris and upper back extensors
The five primary movements of movement screening
1: Raising/bending and lowering/lifting movements such as squatting
2: Single/one leg movements
3: Pushing movements(in the horizontal/vertical planes) and resultant movements
4: Pulling movements (in horizontal/vertical planes) and resultant movements
5: All of the rotation movements
Flexibility assessments and muscle length
1: The Thomas test (Quadriceps/hip flexion length)
2: PSL (Passive straight leg) raise
3: Shoulder mobility
Core and balance assessment tests
Dynamic balance — Y balance test
Static balance - Unipedal stance test
Mcgill’s torso muscular endurance test battery
Hydrostatic weighing
1: Also called underwater weighing
2: The best way/benchmark for determining body composition
3: Has approximately a 1.5% to 2% error margin
Body mass index (BMI) ranges
Under 18.5 = underweight
Between 18.5 in 24.9 = Normal
Between 25 and 29.9 = Overweight
Between 30 and 34.9 = level I obesity
Between 35 and 39.9 = level II obesity
Measurements of girth (circumference) locations
Arm, calf, forearm, waist, upper thigh, mid thigh, hips, glutes, and abdomen
The hip to waist ratio risk factors
Over .95 for men
Over .86 women
Waist circumference risk factors
100 to 120 cm (39.5 to 47 inches) for men
90 to 109 cm (35.5 to 43 inches) for women
Tests for muscular endurance
Curl up test
Push up test
Squat test with body weight
Resistance training benefits
Physical capacity
Body composition
Metabolic function
Disease prevention and risk of injury
Weight training frequency
Beginning clients: 2 to 3 times per week
Intermediate clients: 3 to 4 times per week
Advanced clients: 4 to 7 times per week
What does SOAP stand for?
Subjective
Objective
Assessment
Plan
Osteoporosis
Defined by a bone mineral density that is 2.5 or more standard deviations below the mean for young adults.
Muscle strains grades
1: Grade level I strain: Painful and tender with the possibility of localized spasms, mild strain
2: Grade level II strain: More fibers are damaged, more tenderness and severe pain, moderate strain
It’s noticeable to see bruising and a loss of function as well as mild swelling
3: Grade level III strain: complete tear
This is accompanied by severe swelling, pain, discoloration, tenderness, and palpable defect. A complete loss of muscle function.
Overuse injuries
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
3 stages of healing
Phase 1: Inflammation: 3-4 days
Phase II: Repair: 3 days to 6 weeks
Phase III: Remodeling: 4 weeks to 2 years
Lordotic
The lumbar spine curves anteriorly (lower back hyperextended)
Negligence (must have 4 elements)
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
When an anterior pelvic tilt is determined, which muscles should you aim to strengthen through restorative exercise?
Rectus Abdominis and Hamstrings
When an imbalance is determined it is important to strengthen the muscles opposing the action that is occurring. In the case of an anterior pelvic tilt, these muscles are the rectus abdominis and the hamstrings.
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 muscle 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.
What is the best definition of 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.
What is the recommended weekly or biweekly exercise duration progression for cardiorespiratory training over the first four to six weeks of training a new client?
10%
6 seconds
Page 457
Watch the video to answer this question. Which initial cue would be the best way to help achieve proper form?
Turning away from a client to answer a question from a gym member while the client is performing a free weight bench press.
While leading a client through the Thomas test, an ACE certified personal trainer observes that the posterior side of the client’s lowered thigh is unable to touch the table, and the knee is unable to achieve 80 degrees of flexion. Based on this performance, which of the following muscle or muscle groups would be most appropriate to stretch?
Answer: Transfer!
Avoidance: Remove the possibility of danger and injury by eliminating the activity.
Transfer: Move the risk to others through waivers, insurance policies, etc.
Reduction: Modify the risks by removing or altering part of the activity.
Retention: Often, there are risks that will be retained, especially if the removal of the risk would eliminate a potential benefit (e.g. no risk will occur if exercise is elimintated bu then no health benefits can be accrued).
Implementation: Institute the plan
Evaluation: Assess outcome of risk management endeavors.
Severity of injury:
Risk factors for CVD
& sedentary lifestyle (not doing intense PA 3 days per week or more)
Obesity —BMI greater than 30, waist circumference 35 + females and 39+ for males
Dyslipidemia LDL > 130, HDL < 40, TC > 200 or on meds
Stress
HDL good cholesterol Over 60 is a negative risk factor
Beta blockers…
Diuretics …
Diuretics …
Normal heart rate for men and women. What is a sign of overtraining?
Lordosis imbalances in the muscles
Lordosis imbalances in the muscles
Overactive muscles in forward head posture.
McGill torso endurance test battery
3 tests that assess the muscular endurance of trunk flexors, lateral core muscles, & torso extensor muscles
Help evaluate a clients core endurance and stability.
Can help determine how likely a client is to experience back problems.
Hydration general rules for exam
Before — 5-7 ml water
During - replenish sweat loss with fluid, sodium, potassium, carbs
After — 1.5 L/kg of body weight lost. Consume sodium.
Hydration general rules for exam
Before — 5-7 ml water
During - replenish sweat loss with fluid, sodium, potassium, carbs
After — 1.5 L/kg of body weight lost. Consume sodium.
Type 1 and 2 muscle fibers
T test
Orthopnea
Breathlessness in recumbent position relieved by sitting up or standing
Double progression training protocol
VT2
Point at which high intensity Can no longer be sustained due to accumulation of lactic acid
During the concentric phase of this exercise, which of the following best identifies the joint of action at the elbow?
Undulating periodization
Which joint action is happening at the knee during the eccentric portion of this exercise?
Utilize general sources, including media, internet and brochures, to increase awareness.
Push ups….
Sets & reps for muscular endurance, power, hypertrophy & strength
(push ups)
Muscle imbalances with lordosis
Muscle imbalances with kyphosis
Muscle imbalances with sway-back posture
Muscle imbalances with sway-back posture
Muscle imbalances with flat back posture
Skin fold measurement locations for men and women
Sagittal, frontal and transverse planes
Muscles that are tight in forward head position
Open vs. closed chain movements
Overactive vs under active muscles
Ace mover method and abc approach
Reciprocal Inhibition
Stroke volume and cardiac output
Average resting cardiac output is 5 L per minute
Cardiac output averages
Cardiorespiratory fitness
6 steps for client centered exercise programming
Base fitness goal
Endurance, hypertrophy, strength and power
Fitness, endurance sets, reps, rest, and intensity
Hypertrophy & strength sets, reps, rest, intensity
Strength and power set, reps, rest, intensity
SAID and Fittvp
Progressive overload
Increasing ___ and ____ by ___ percent increase are 2 approaches
MET
Methods of measuring exercise intensity with VO2 max
Energy pathways
Periodization
Linear periodization
Undulating periodization
Plyometric training involves
PNF
Macronutrients
Carbohydrates
Protein
Fueling of carbs before workout
Fuel during exercise
C check their vital indicators
B Sarcomere
B diastolic pressure
C rectus abdominis
C heart attack
A internally rotated
B
C
B
D 5-10 mins
C RPE
B associative
A tibia and torso parallel
C stretching or tearing of ligaments
Fat free body weight and Bmi
Piriformis syndrome
Carpal tunnel syndrome
Adiponectin
Leptin
Metabolic syndrome
Stroke
Dietary fiber
Fluid and hydration recommendation
