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Personal training level 3 > Setting goals etc > Flashcards

Setting goals etc Flashcards

1
Q

What are some methods of gathering nutritional information

A 
Questionnaires
Food Dairy 
Interview 
Observation
Nutritional testing
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2
Q

What are some key points when consulting about nutrition

A

Clarity, Motivation, avoid judgment, understand constraint, Foresee, Options, Respect privacy

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3
Q

What barriers can you identify using a questionnaire

A 
Time to prepare food
Family commitments
Job commitments
Social habits 
Health problems
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4
Q

What are problems with questionaires

A

Clients can be biased in answerd

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5
Q

When using a food diary when should the client log their meals

A

After each meal is done, not at the end of the day

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6
Q

What information about the foods eaten should be provided if possible in a food diary

A

Amount of each food and the brand of the food

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7
Q

What additional information (not related to food) should be in a food diary

A

Time of intake, fluid intake, activity, energy levels

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8
Q

What are some examples of client goals in terms of nutrition

A

Weight loss
Muscle tone
Improve eating patterns
Fuel sport or exercise

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9
Q

What do SMART goals mean

A

Specific Measurable Realistic Time bound

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10
Q

What is the performance equation

A

Performance = Potential - psychological interference

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11
Q

What are the steps in the behaviour change model

A

Not thinking, thinking, preparation, action, maintenance, stable, relapse

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12
Q

What are some physical symptoms of anorexia

A

Extreme weight loss, reduced growth, constipation pain, hair loss, bad circulation, dry skin, bad bone density

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13
Q

What are some psychological symptoms of anorexia

A

Fear of gaining weight, distorted perception of body, denial of problem, mood swings, can be obsessive

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14
Q

What are some behaviour traits of an individual with anorexia

A

Eating rituals, self starvation, restlessness, hyperactivity, baggy clothes, vomiting

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15
Q

What are some potential long term problems of anorexia

A

Hard to get pregnant, osteoporosis, death

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16
Q

What are some physical symptoms of bulimia

A

Frequent weight change, sore throat, tooth decay, swollen glands and face, bad skin, tiredness

17
Q

What are some phycological symptoms of bulimia

A

Uncontrollable eating urges, food obsession, distorted perception of body, mood swings, anxiety and depression, low self esteem

18
Q

What are some behavioural traits of bulimics

A

Binging and vomiting, toilet after meals, laxatives, fasting, excessive exercise, secret eating

19
Q

What are some potential long term effects of bulimia

A

Stomach rupture, Heart attack, chocking, tooth erosion,

20
Q

What are the bodies fat stores known as

A

Adipose tissue

21
Q

What are fat cells called

A

Adipocytes

22
Q

How do fat stores increase

A

Adipocytes increase in size or number

23
Q

What are some strategies to improve client motivation

A 
Reinforcement
Praise 
Group work 
Supportive other 
Period testing to show improvement 
Behavioural strategies
Charting progress 
Rewards
24
Q

What is fat distribution effected by

A

Gender, Genetics, hormones

25
Q

What is the typical fat distribution in males

A

Apple shape, Android

26
Q

What is the typical fat distribution in females

A

Pear shape, Gynoid

27
Q

What is a potential risk of a android shape

A

Increased risk of cardiovascular disease

28
Q

What are 3 ways to measure body composition

A

BMI, Abdominal circumference, Hip to waist ratio

29
Q

What is the equation for BMI

A

BMI= weight (kg) / height^2 (m)

30
Q

What is normal weight in BMI

A

18.5-24.9

31
Q

What is morbid obesity in BMI

A

40>

32
Q

In a waist circumference test what values indicate a lower risk

A

Males: <94cm (37 inches)

Females <80 cm (32 inches)

33
Q

In a waist circumference test what values indicate a high risk

A

Males <102cm (40 inches)

Females <88cm (35 inches)

Personal training level 3 (11 decks)

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