Unit 3 - Programming Personal Training with Clients Flashcards

Question

In a health and fitness appraisal, what does programme design stand for?

Answer 1

* test results can be used to establish a set of fitness baselines * an individualised exercise programme can be prescribed

Answer 2

* provides an opportunity to monitor a client’s rate of progress - health/fitness appraisal should be an ongoing process

Answer 3

provides an opportunity to evaluate current lifestyle behaviours such as stress, activity levels, occupation and eating habits - consideration should be given to all lifestyle factors, as they will influence the success of any lifestyle intervention programme

Answer 4

* provides an opportunity for the trainer to get to know the client and establish a positive connection - successful working relationships are always built on rapport * provides an opportunity to determine an appropriate communication style - showing empathy and understanding to client’s personal circumstances

Answer 5

educate clients to make informed lifestyle choices - clients must understand the pro’s and con’s of pursuing certain lifestyle

Answer 6

* enhances trainer credibility * provides an opportunity to explain working practices, policies and procedures

Answer 7

short, medium and long-term goals can be established and agreed - goals increase focus and raise levels of motivation and exercise adherence

Answer 8

First, an individual’s current health and lifestyle status should be classified. Secondly, this information should be used to screen clients before testing physical fitness

Answer 9

to identify the presence of disease or health conditions and to assess an individual’s disease risk status.

Answer 10

* administering the Physical Activity Readiness Questionnaire (PAR-Q) * assessing the client's coronary risk profile using CHD risk factor table * administering medical and lifestyle questionnaire * performance of static tests

Answer 11

Client consent must be obtained prior to gathering personal and confidential information, health assessment and testing physical fitness.

Answer 12

clients in this category have a serious condition or a serious medical risk factor for coronary heart disease (CHD). They should always be referred to their GP. However, the majority of clients in this group will benefit from a regular exercise programme. It is advisable to write a letter to the client’s doctor outlining assessment results. In most cases, the trainer will know much more about exercise than the client’s GP

Answer 13

Clients present with several factors that together contribute risk for CHD. Or, it may simply be because they are older or have not exercised before. Many factors have to be taken into consideration. It becomes a matter of personal judgement whether or not to refer.

Answer 14

clients in this group have no health problems, no risk factors for CHD and have been following a regular exercise programme for at least two months. This group includes most sports-specific athletes.

Answer 15

1. instant medical referral * any factor in the ‘medical referral’ category of the primary and secondary risk factor table * any diagnosed metabolic, pulmonary or cardiovascular disease * signs or symptoms of a pulmonary or cardiovascular disease 2. several measurements require special attention * for example, BP 140/90, current smoker and positive family history of CHD 3. doubt or uncertainty * doubt or uncertainty regarding any aspect of the client’s health. The PT should play safe and refer 4. client preference or doubt * if the client expresses a desire to be medically referred before starting an exercise programme, again play safe and refer

Answer 16

* cardiovascular disease * stroke * cancer * type 1 and 2 diabetes mellitus * Parkinson’s or Alzheimer’s * multiple sclerosis * depression * dementia

Answer 17

It asks further questions about the client's personal and family health history. Additional information is obtained such as current physical activity levels, exercise history, likes and dislikes, occupational factors, diet, stress levels, sleeping patterns, goals, motivation levels and barriers to participation.

Answer 18

* poor concentration, * altered emotional state, * lower energy levels, * increase in the susceptibility to outward signs of stress and poor sleep quality.

Answer 19

By recording a diary for 7 days, like the food diary and register truthfully record all physical activity including duration, frequency, type of activity or exercise (e.g.. free weights, machines or cardiovascular equipment), leisure time activity (e.g. walking, golf, gardening and sports) and occupational activity (active or sedentary).

Answer 20

Evaluation of a client’s occupation can provide the PT with valuable information on occupational physical activity and postures. Work postures are either dynamic or static.

Answer 21

ask the client to recall the beverages they consumed in the last week and for the trainer to determine the number of units consumed. Whilst this is still an estimate, it is likely to be more accurate than allowing the client to estimate their weekly intake.

Answer 22

too little sleep results in * daytime drowsiness, * inability to concentrate, * increased risk of accidents and * reduces overall productivity and performance. In the long-term, sleep deprivation has been linked to * premature aging, * digestive disturbances, * psychological problems, * behavioural disturbances and a myriad of chronic diseases, which include * lowered immunity * insulin resistance, * obesity, * diabetes, * heart disease * cancer

Answer 23

During sleep the body passes through 5 stages: stages 1, 2, 3, 4 and REM (rapid eye movement). Stage 1, the lightest form of sleep can be considered the transition from drowsiness to sleep (during this stage the body can easily be woken); stage 2 to 3 are considered the transition to stage 4 the deepest form of sleep Deep sleep coincides with the release of **growth hormone** (especially in children and young adults), subsequently, deep sleep allows for physical repair and regeneration of many of the body’s cells The final stage of sleep is **REM** which is thought to stimulate the brain regions used in learning. REM sleep is especially important during infancy.

Answer 24

that the body is naturally set to a 24 hour clock (from the latin ‘circa dies’ (about one day))

Answer 25

The internal biological clock, fundamental to the survival of all living organisms, influencing hormones that play a role in sleep and wakefulness, metabolic rate, and body temperature. The source of this internal biological clock is called the suprachiasmatic nucleus (SCN). The SCN controls important functions that are synchronised with the sleep/wake cycle, including melatonin levels, body temperature, hormone secretion, urine production, and changes in blood pressure.

Answer 26

* age – infants need more (12-14 hours) compared to adults * caffeine – coffee, tea, and cola drinks * alcohol – inhibits deep sleep * smoking – experience withdrawal during the night * high-stress levels * certain foods * some medications – diet pills, decongestants and antidepressants

Answer 27

* set a schedule or time for sleep * exercise (however, avoid exercise to close to bedtime) * avoid activating the brain before bedtime * avoid watching TV in bed (better still remove it completely) * take a warm bath * reduce stressful activities * the bedroom should be in complete darkness (blackout blinds) * avoid bedside digital display clocks * avoid caffeine less than six hours before bed * avoid nicotine, and alcohol (alcohol and nicotine disturb sleep) * relax before bed * don’t go to bed too full or too hungry * sleep until sunlight * control the room temperature (lower temperature improves sleep)

Answer 28

the client’s current health status. Test results will dictate the outcome careful attention must be paid **to the order** of test administration as inappropriate order will lead to inaccurate results

Answer 29

* resting heart rate (RHR) * blood pressure (BP) * body composition * skinfold * bio-electrical impedance * body mass index (BMI) * waist to hip ratio * lung function

Answer 30

to establish a client physical fitness profile. Each test allows the PT to assess a specific component of physical fitness and record the client’s strengths and weaknesses. Data from specific tests are assessed against standard reference tables for each component of physical fitness. Current fitness baselines are then established, which are then used to write a client-specific exercise programme.

Answer 31

power * vertical jump (VJ) * standing broad jump (SBJ) muscular strength and endurance * sit-up * back extension * repetition maximum tests cardiorespiratory * Balke treadmill * Multistage fitness test * Cooper 1.5-mile run * Cooper 3-mile walk * Queens College step * other ergometer tests specific range of movement (ROM) * soleus and gastrocnemius * hamstrings * quadriceps and hip flexors * adductors * pectoralis major * latissimus dorsi

Answer 32

a previously sedentary client will need to develop cardiorespiratory fitness. Selecting a test such as the vertical jump test (VJT) would be totally inappropriate and potentially high risk. In this case, since fitness levels are low a sub-maximal cardiorespiratory test would be more suitable.

Answer 33

equipment used should be of good quality, regularly inspected and well maintained

Answer 34

It is imperative for test accuracy and thus validity, that the trainer ensures each client arrives in a ‘neutral state’ (variables reduced to a minimum). Failure to do this will void the test. This can be achieved by listing the pre-test procedures on the back of an appointment card to be handed to the client on the initial booking. Be sure the client has followed the guidelines prior to testing.

Answer 35

**_1. Consumption:_** * avoid heavy meals less than three hours prior to the test * avoid drinking excessive alcohol during the day before the test and altogether on the day of the test * avoid drinking coffee, tea, cola or any caffeinated beverage two hours prior to the test * avoid smoking for at least two hours prior to the test **_2. Action:_** * avoid exercising or any form of strenuous physical activity on the day of the test * have a good night’s sleep the evening before the test * avoid using a jacuzzi, sauna or sunbed less than two hours prior to the test **_3. Medical:_** * avoid or cancel the assessment if you have a temperature or feel unwell * bring with you any current medication e.g. inhalers **_4. Clothing:_** • wear appropriate clothing e.g. trainers

Answer 36

**time of day** can influence the results since client **temperature, hydration levels and activity levels change** throughout the day. A female client’s **phase of the menstrual cycle** can influence the accuracy of results due to f**luctuation in body temperature and fluid levels**. If possible, the time of day should be **kept constant**. If not, this must be recorded and taken into account.

Answer 37

temperature (and humidity) affects the heart rate response to exercise. Ideally, **environmental** factors should be kept **constant** from one assessment to another. If this is not possible, the temperature should at least be recorded and taken into account.

Answer 38

informing the client of the sensations and feelings to be felt with each test and making sure the client is comfortable at all times. Refer to the trainer code of ethics for working practices.

Answer 39

Tests should be stopped immediately and clients referred in the following circumstances: * the onset of angina-like symptoms * significant drop (20mmhg) in systolic blood pressure or failure of the systolic blood pressure to rise with an increase in activity * excessive rise in blood pressure: systolic pressure \>260 mmHg or diastolic pressure \>115 mmHg * signs of poor perfusion: light-headedness; confusion; ataxia; pallor; cyanosis; nausea; or cold, clammy skin * failure of the heart rate to increase with increased exercise intensity * a noticeable change in heart rhythm * client requests to stop * physical or verbal manifestations of severe fatigue * failure of the testing equipment

Answer 40

this is a finalised agreement between client and trainer detailing the working practices and responsibilities associated with both parties. Details should include the service being offered, the parties involved, a working timeline (e.g. 3, 6 months or longer), the costs and payment process and finally details of cancellation procedures.

Answer 41

this allows the PT to identify the client’s objectives and their current levels of motivation. Knowing a client’s goals allows the trainer to adopt the most appropriate strategy. For example, test selection and the style of communication. In addition, goals give focus and increase motivation

Answer 42

A vital element of the appraisal process is an ongoing reassessment and evaluation of progress. The PT should plan in **specific dates** that fit in with the time periods for short and medium-term goal achievement to test and evaluate various indicators that the goals set are actually being accomplished. An evaluation may cover health markers such as **blood pressure, physical shape and body composition**, **physical fitness** as assessed through various fitness tests, **nutritional and dietary changes** and finally **behavioural and lifestyle habits and routines.**

Answer 43

In 1998 the Data Protection Act (DPA) was introduced to give and protect the rights of individuals who have personal information held about them, and places obligations on those individuals (data controllers) with legitimate reasons for recording, processing and using personal information. This means data controllers need to justify the purpose for which personal information is to be processed, and the benefits that will be gained by the client.

Answer 44

1. Fairly and lawfully processed 2. Processed for limited purposes 3. Adequate, relevant and not excessive 4. Accurate and up to date 5. Not kept longer than necessary 6. Processed in accordance with the individual's rights 7. Secure 8. Not transferred to countries outside the European Economic Area unless the country has adequate protection for the individual

Answer 45

1. The individual has consented to the processing 2. Processing is necessary for the performance of a contract with the individual 3. Processing is required under a legal obligation (other than one imposed by the contract) 4. Processing is necessary to protect the vital interests of the individual 5. Processing is necessary to carry out public functions e.g. administration of justice 6. Processing is necessary in order to pursue the legitimate interests of the data controller or third parties (unless it could unjustifiably prejudice the interests of the individual)

Answer 46

1. The right to subject access – clients have full access to personal information held about them, whether it is recorded electronically or manually 2. The right to prevent processing – the client can ask the data controller not to process personal information held if they feel it causes distress or harm to them or others 3. The right to prevent processing for direct marketing – the client can ask the data controller not to use personal information for direct marketing purposes 4. The right to compensation – the client will be able to claim compensation from the data controller for damage and distress caused by the misuse of personal information held about them 5. The right to rectification, blocking, erasure and destruction – clients can apply to the courts to rectify, block or destroy information held by the data controller if they feel the data controller has misused/or based their opinions on inaccurate information 6. The right to ask the Information Commissioner’s Office (body to promote and enforce the DPA) to assess whether the Act has been contravened – clients can ask the commissioner to make an assessment if they feel that their personal information has not been processed in accordance with DPA

Answer 47

* writing is legible * writing is in black permanent ink * information is in a clear and logical format * all entries are dated and signed • any corrections must be initialled and dated * correction fluid must not be used * any advice given to the client is recorded within 24 hours * all subjective and objective information is recorded * the trainer’s full signature must appear on each page * client records are stored securely in a lockable fireproof cabinet at all times * all records are confidential and not accessible to third parties * client records are retained for a minimum of eight years * client records are only released with the client’s written permission

Answer 48

The second obligation states that data controllers must inform the Information Commissioner about themselves, the kind of information they intend to hold and the purpose for which that information is to be processed. A form can be completed online at www.dpr.gov.uk. The notification form should then be printed off and sent by post with a fee of £35 to: Notification Department, Information Commissioner’s Office, P.O.Box 66, Wilmslow, Cheshire, SK9 5AX

Answer 49

* the environment * the consultant * the client * the process

Answer 50

It will be important that the environment is suitable for helping create the appropriate consultation climate. The room should make the client feel relaxed and at ease. They should be able to communicate with the trainer in private and be sure they will not be interrupted. An area should be prepared for the purpose of conducting consultations if this is possible.

Answer 51

* private room * clean and tidy * well decorated * bright colour * appropriate pictures * free from distractions * no barriers (such as a desk between people) * comfortable chairs at an appropriate angle (about 90 degrees) and appropriate distance

Answer 52

As the consultant the PT will need to consider the image they portray and the impression they want to give. Clothes and personal presentation are all part of the client’s surroundings so the PT must ensure they dress comfortably and professionally.

Answer 53

* good communication skills * positive body language and good posture * be genuine and empathetic * professional * organised * able to maintain confidentiality * non-judgemental

Answer 54

* appropriate clothing for both static and dynamic testing * have completed pre-consultation paperwork (e.g. PAR-Q, questionnaires) * arrive in a neutral state for an appointment: 1. no caffeinated beverages for 2-3 hours previous 2. no smoking for 2-3 hours previous 3. no alcohol 24 hours previous 4. no exercise 2-3 hours previous 5. full nights sleep before 6. minimal stress and relaxed

Answer 55

is vital in setting the mood and establishing a climate that is conducive to open communication. The word ‘rapport’ implies a harmonious relation or emotional affinity between two or more people.

Answer 56

* to be able to draw appropriate information out of the client * to encourage two-way communication with the client * to further explore issues, concerns and barriers * to clarify or confirm information already shared

Answer 57

* closed questions * open questions * indirect questions

Answer 58

* ill-formed questions, such as leading and loaded questions * double bind questions * multiple questioning

Answer 59

Those that can be answered with yes or no.

Answer 60

may start with how, what, or why thus avoiding a one-worded response. Allows for a more elaborate answer.

Answer 61

a softer way of gaining information from a client and often feel less intrusive and to the point. These questions tend to soften the approach with a short preparatory phrase that leads into the question. Like, I was wondering - I am pleased to hear

Answer 62

that direct the client towards the type of response the PT would prefer to hear and make it difficult to disagree. don’t you think why don’t you book wouldn’t it be better

Answer 63

by design demand a certain answer by pre-empting the actual question with a brief statement that sets the questioners views and intent and as a result makes disagreeing seem illogical or discordant.

Answer 64

limit the client to only two options and as such restrict their ability to answer freely

Answer 65

have several queries asked within the same sentence. They usually require several different answers and as such can be confusing for the client.

Answer 66

* the best questions tend to be short and simple * make sure the purpose of the question is understood * construct questions to find out information of value from the client * questions need to serve the client’s interests and needs

Answer 67

* emphasise open, closed or indirect questions to achieve the aim * use words that match the language style the client uses * be encouraging and supportive when asking questions; avoid interrogation * be prepared for and allow pauses for thought * positively acknowledge their responses. Use verbal and non-verbal methods (but don’t overdo it) * if the client is struggling then clarify your question

Answer 68

Active listening is an important skill to master. It is all about paying attention to the client. As the PT listens they also need to observe: facial expressions; gestures and posture as these give messages and show how a person feels

Answer 69

Goals should stretch an individual to achieve, but be within their grasp and capabilities. Goals set beyond reach can serve to de-motivate once it becomes apparent that they cannot be achieved. It is important that the trainer understand that it is not their job to impose goals upon the client. A skilled trainer will work with a client and facilitate the creation of objectives that have been drawn from thoughts and ideas from both parties

Answer 70

**1. Define point A** – a summary of their current health and fitness as it is now **2. Define point B** – identifying the various aims of the client through SMART goals across various stages of time including short, medium and long term **3. Determine key landmarks** – identifying the necessary changes that need to be made along the way to most effectively reach each objective **4. Identify possible routes** – identify multiple options and possibilities that will lead the client towards each objective in order to have several possible routes to success **5. Decide the preferred route** – agree with the client which options or possibilities would be most suitable for their life and circumstances **6. Plan the journey** – mapping out a step-by-step strategy showing how the preferred options will be implemented over time until the short, medium and long term objectives are achieved **7. Trainer/client contract** – make an agreement on what the client promises to do and what the PT will promise to do to reach the agreed destination and goals

Answer 71

* health and fitness * physical performance and improvement * psychological, beliefs and behavioural * daily lifestyle factors * social implications, peer groups and habits * functional capacity throughout daily life

Answer 72

It can be a significant help to involve family or peers as a support network to aid in goal achievement. Friends and family who are in contact with the client more often than the PT will be able to have a more regular influence on them. A significant other may agree to join in with the nutritional changes. A friend may agree to become a training partner and encourage them at the gym each session. This will all support and motivate a client in their journey towards success.

Unit 3 - Programming Personal Training with Clients Flashcards

(100 cards)