ACSM-EP Exam
Reinforcement for Behavior Change:
Positive reinforcement - give yourself something for getting something done Extrinsic rewards - tangible, physical rewards such as money, a new pair of shoes, or a new book and are often used to initiate behavior change Social reinforcement - praise from an exercise professional or family member is also an extrinsic motivator Intrinsic reward- intangible rewards that come from within, such as feeling of accomplishment, confidence, or enjoyment Environments promoting intrinsic motivation: 1. providing positive feedback to help the participant increase feelings of competence 2. acknowledging participant difficulties within the program 3. enhancing sense of choice and self-initiation of activities to build feelings of autonomy
Physiology + Pathophysiology of Fibromyalgia:
chronic widespread nonarticular pain, generalized sensory hypersensitivity, diffuse multiple tender points, fatigue, poor sleep, morning stiffness, memory impairment and psychological distress
what is utilized to obtain critical client contact information?
client intake form Missed Times: 4
An ideal exercise to improve the activities of daily living for a client who has back pain would be:
a squat against the wall with a stability ball behind the back Missed Times: 1
A traditional or classic periodized training program consists of:
a straight-line increase in the intensity that trades off between intensity and volume Missed Times: 1
_________ is performed by moderately forceful attempted exhalation against a closed airway, usually done by closing one's mouth and pinching one's nose shut while pressing out as if blowing up a balloon.
a valsalva maneuver Missed Times: 1
Ergogenic Aids:
anything that gives you a mental or physical edge while exercising or competing
Ventilatory Threshold During Exercise:
50-80% of VO2max
Healthy weight loss of 1 to 2 lbs per week is the appropriate weight loss recommendation for clients. This would equate to a daily reduction of:
500-1,000 calories Missed Times: 1
What is the most appropriate aerobic exercise intensity for individuals with cardiac disease who have been cleared for exercise?
55% HRR Missed Times: 3
What strategy will help a client best understand joint positioning and how the muscles should feel when learning a new strength exercise?
applying both verbal instructions and demonstrations immediately Missed Times: 1
A medical emergency policy should require that staff:
are CPR and AED certified Missed Times: 1
Fitness center clients are entitled to, in the eyes of the law, facilities that:
are reasonably safe Missed Times: 1
Borg's Rating of Perceived Exertion (RPE):
6 No exertion at all 7 Extremely light 8 9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximum exertion
Approximately 50% of people who start an exercise program will drop out within the first:
6 months Missed Times: 1
Determining Exercise Intensity using Perceived Exertion Method:
6-8 very, very light → 0-0.5 9-10 very light → 1 11-12 light → 2-3 13-14 somewhat hard→ 4 15-16 hard → 5-6 17-18 very hard → 7-8 19-20 very, very hard → 9-10
DEXA Scan:
Low current xrays to measure bone mineral density, BF, and lean soft tissue Lie supine on table while scanned head-to-toe Error 1.7% BF Expensive
In general, a contraindication is best defined as:
A reason or rationale NOT to perform exercise or testing. Missed Times: 1
Longitudinal muscle:
Muscle fibers run parallels to the long axis of the muscle Relatively weak compared to other muscles Ex: Sartorial
Muscle imbalances associated with kyphosis-lordosis posture?
Muscle imbalances associated with kyphosis-lordosis posture? Tight: Hip flexors, lumbar extensors, anterior chest/shoulders, latissimus dorsi, neck extensors Lengthened: Hip extensors, external obliques, upper-back extensors, scapular stabilzers, neck flexors
Kyphosis is defined as:
Convexity of the spinal curve that is posterior Missed Times: 1
During a straight-legged deadlift, which muscle does most of the work as you extend the hip joint?
hamstrings Missed Times: 1
Your potential client has a history of swollen ankles and reports shortness of breath when walking up the stairs. You would classify this as:
high risk and require that the client obtain a physician's clearance Missed Times: 1
Improvements in muscular endurance are a result of:
increased capillary density Missed Times: 2
The exercise impact of the use of digitalis by clients with congestive heart failure is:
increased exercise capacity Missed Times: 1
Downward head during a squat - what muscles are tight/lengthened?
increased hip and trunk flexion
What is a measure of improved cardiorespiratory fitness?
increased maximal oxygen consumption Missed Times: 2
You client states that she enjoys exercising and feeling the "burning sensation" in her muscles. This statement indicates that she learns best through?
intrinsic motivation Missed Times: 1
What is the most common mechanism for causing an ankle sprain?
inversion
Tibialis anterior movement:
inversion of the foot dorsiflexion of the foot
Per the ACSM Code of Ethics for certified and registered professionals, EP-Cs practice within the scope of their:
knowledge, skills and abilities Missed Times: 1
You observe an exaggerated outward curve of the thoracic spine. This postural deviation is known as:
kyphosis Missed Times: 1
Torso lateral tilt, forward lean, rotation - what muscles are tight/lengthened?
lack of core stability
The effects of dyspnea on CR response during exercise:
lack of oxygen, same recovery time as normal population
What is a physiological adaptation of heat acclimatization?
lower core body temperature Missed Times: 1
The muscle that depress the scapulothoracic joint are the:
lower trapezius and pectoralis minor Missed Times: 6
Demonstrating standard of care can best be accomplished by:
maintaining professional certifications and continuing education Missed Times: 1
In what way can the EP-C demonstrate interest and compassion?
make eye contact and take notes Missed Times: 1
The client screening process can be broken down into the three phases of risk classification, health-history, and assessments, and:
medical clearance or referral Missed Times: 1
What helps facilitate goals that a client is intrinsically enthusiastic about?
motivational interviewing Missed Times: 1
Hamstrings contact back of calves - what muscles are tight/lengthened?
muscle weakness and poor mechanics, resulting in an inability to stabilize and control the lowering phase
Unable to achieve parallel between tibia and torso - what muscles are tight/lengthened?
poor mechanics, lack of dorsiflexion due to tight plantar flexors
The gastrocnemius, soleus, and plantaris are located in which lower leg area?
posterior tibial compartment Missed Times: 3
A proper cool-down, allowing for a gradual return toward baseline will help the client avoid what?
postexercise hypotension Missed Times: 1
What best communicates a client's energy level?
posture and stance Missed Times: 1
What assessment is most important for gathering information for designing a resistance training program?
posture, functional movement, muscular strength, and endurance Missed Times: 1
Chromium:
potentiates the actions of insulin and influences macronutrient metabolism
Antecedents:
preceding events that influence what comes later; ancestors or early background
Leaders tend to focus on preventing problems or conflict. Managers focus on:
solving existing problems or conflicts Missed Times: 2
cartilaginous joints:
some movement
Erector Spinae movement:
spine flexion
External oblique movement:
spine flexion
Internal Oblique movement:
spine flexion
What resistance training program would be most appropriate for a 10-year-old child?
squats for 10-15 reps, pushups for 10-12 reps, pullups for 8-10 reps Missed Times: 1
A feature of cardiac disease symptoms that are ischemic in origin is:
squeezing burning pain Missed Times: 1
Hiking the raised hip - what muscles are tight/lengthened?
stance-leg hip flexors - limiting posterior hip rotation during raise
Signs/Symptoms of Strain:
tendon 1. no laxity, no loss of function, mild pain/discomfort 2. moderate laxity but end point, moderate loss of function, moderate pain 3. no end feel, severe loss of function, painless/painful
Which term refers to muscle contraction force created by the sliding-filament theory?
tension Missed Times: 1
Flexion of the leg muscles used:
tensor fasciae latae
What muscles is considered a prime mover for a lat pull-down exercise?
teres major Missed Times: 2
Which rotator cuff muscles externally rotate the shoulder joint?
teres minor and infraspinatus Missed Times: 2
With what organizations has ACSM published joint position stands regarding client screening, staffing, emergency policies, equipment, and procedures?
the American Heart Association Missed Times: 1
Thoughts can shape both feelings and behaviors. Positive self-talk can promote confidence to make positive lifestyle change, while negative thoughts reduce the confidence needed to make change. These are called:
thought traps Missed Times: 2
Gathering background information to provide tailored feedback is most commonly done:
through standardized assessments Missed Times: 2
You are working with a client who wants to train for a specific athletic competition. What does the client need to have completed prior to progressing to advanced training?
consistent progressive training for at least 1 year Missed Times: 4
Myofibril:
consists of many sarcomeres
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Pain or discomfort in chest, neck, jaw, arms that may be due lack of blood flow -
constriction, squeezing, burning, heaviness exercise, exertion, excitement, stress, cold, after meals myocardial infarction
To avoid underhydration during activity, make sure your clients:
consume fluids on a fixed time interval Missed Times: 1
a client completes the first set of an unfamiliar free-weight exercise. What is the most appropriate feedback?
exhale when you push the weight up. you started out just fine, so slow down just a bit, and get your breathing in sync Missed Times: 2
As a part of risk management, certified exercise physiologists should have written policies, procedures, and forms to ensure that they:
exercise reasonable care Missed Times: 1
What is true of training and its effect on heart rate?
exercise training has little impact on max HR Missed Times: 2
A single exercise session is referred to as resistance ___________, while the combination of many consecutive sessions over time is called resistance ______________.
exercise; training Missed Times: 1
Before any health and fitness assessment is administered, the most important first course of action is to:
explain and demonstrate each assessment before the client is tested Missed Times: 1
What is the most appropriate course of action the EP-C should take with a client who is overtraining?
express empathy through reflective listening Missed Times: 2
To fully stretch the quadriceps, the hip joint must be ________ and the knee joint ________.
extended; flexed Missed Times: 1
Anconeus movements:
extension of the arm
Vastus intermedius movement:
extension of the knee
Vastus lateralis movement:
extension of the knee
Vastus medialis movement:
extension of the knee
Rectus femoris movement:
extension of the knee flexion of the hip
Gluteus maximus movements:
extension of the leg adduction of the leg lateral rotation of the leg
Biceps femoris movements:
extension of the leg flexors of the knee
Overcoming a shoulder impingement can be done by strengthening and improving the function of the ________, and stretching the ________.
external shoulder rotators; internal shoulder rotators Missed Times: 3
What strongly communicates an individual's thoughts and emotional state?
eye contact Missed Times: 1
What is not metabolized for energy production?
fiber - carbs, protein, and fats are Missed Times: 1
Eversion of the foot muscles used:
fibularis longus fibularis brevis
Pronator teres movements:
flexion of the arm pronation of the hand
What would offer the EP-C ideal protection against a claim of negligence?
general liability and professional liability insurance Missed Times: 1
What is an example of an enarthrodial joint?
glenohumeral Missed Times: 2
What joint favors mobility over stability?
glenohumeral Missed Times: 2
Extension of the leg muscles used:
gluteus maximus piriformis
Lateral rotation of the leg muscles used:
gluteus maximus piriformis obturator internus obturator externus quadratus femoris
Adduction of the leg muscles used:
gluteus maximus quadtratus femoris obturator externus pectineus adductor brevis adductor longus adductor magnus gracilis
When a client flexes the hips and knees from a standing position to a parallel squat, which muscles perform the eccentric action?
gluteus maximus and quadriceps Missed Times: 1
Medial rotation of the leg muscles used:
gluteus medius gluteus minimus tensor fasciae latae
Abduction of the leg muscles used:
gluteus medius gluteus minimus tensor fasciae latae piriformis obturator internus
What assumes that 4 different mechanisms affect goal-related behavior change?
goal setting theory Missed Times: 3
What is an appropriate food source for Vitamin K?
green leafy vegetables Missed Times: 1
Muscle Cell:
group of myofibrils
Dorsiflexion of the foot muscles used:
tibialis anterior Extensor hallucis longus Extensor digitorum longus
Inversion of the foot muscles used:
tibialis anterior/posterior
Lack of ankle dorsiflexion - what muscles are tight/lengthened?
tight - ankle plantar flexors lengthened - ankle dorsiflexion
Knees move inward - what muscles are tight/lengthened?
tight - hip adductors, tensor fascia latae lengthened - gluteus medius and maximus
Hip adduction - what muscles are tight/lengthened?
tight - hip adductors, tensor fascia latae lengthened - gluteus maximus and medius
Back excessively arches - what muscles are tight/lengthened?
tight - hip flexors, back extensors, latissimus dorsi lengthened - core, rectus abdominis, gluteal group, hamstrings
Back rounded forward - what muscles are tight/lengthened?
tight - latissimus dorsi, teres major, pectoralis major and minor lengthened - upper back extensors
Ankles collapse inward/feet turn outward - what muscles are tight/lengthened?
tight - soleus, lateral gastrocnemius, peroneals lengthened - medial gastrocnemius, gracilis, sartorius, tibialis group
Stance-leg hip inward rotation - what muscles are tight/lengthened?
tight - stance-leg or raised-leg internal rotators lengthened - stance-leg or raised-leg external rotators
Eversion of the foot causes - what muscles are tight?
tight calf muscles + limit dorsiflexion
Forward head position - what muscles are tight/lengthened?
tight muscles - cervical extensors, upper trapezius, levator scapulae lengthened muscles - cervical flexors
Medially rotated humerus - what muscles are tight?
tight muscles - pectoralis major, latissimus dorsi, subscapularis (shoulder adductors)
Unable to keep heels on the floor - what muscles are tight/lengthened?
tight muscles - plantar flexors lengthened - none
Rounded shoulders (protracted) - what muscles are tight?
tight muscles - serratus anterior, anterior scapulohumeral muscles, upper trapezius
Shoulders not level - what muscles are tight?
tight muscles - upper trapezius, levator scapula, rhomboids
Posterior pelvic tilt - what muscles are tight/lengthened?
tight rectus abdominis and hamstrings lengthened hip flexors and erector spinae
The most common dietary fats are:
triglycerides Missed Times: 4
Rectus Abdominus movement:
trunk flexion
Multifidus movement:
trunk rotation
One of the key questions to ask to determined a client's stage of change specific to PA is:
"are you doing any PA" Missed Times: 2
Body Weight:
1. Push-ups or Curl-ups 2. can't adjust weight
Queens College Step Test:
1. bench height 16.25in 2. stepping rate of 24 steps/min for men 3. stepping rate of 22 steps/min for women 4. 3 minutes in length 5. take HR 5 seconds after completion, 15 seconds x 4
The consequences of inappropriate weight loss methods - Very Low Calorie Diet:
1. calcium deficiency - weak bones 2. dehydration 3. constipation 4. fatigue
Barriers to exercise adherence and compliance - Perceived access to and options for PA barriers:
1. create options for PA (at least 4) 2. let them choose - autonomy
Employee criminal background checks:
1. criminal records 2. commercial records 3. financial records 4. employment history
Caffeine:
1. enhanced alertness 2. enhanced focus 3. enhanced short-term memory 4. improved aerobic and anaerobic performance 5. increased mood
Dynamic Constant External Resistance Training:
1. enhances muscular fitness 2. free weights, weight machines 3. improves sports performance
What are the 4 phases of traditional linear periodization?
hypertrophy, strength/power, peak, and recovery Missed Times: 1
Flexion of the hip muscles used:
iliopsoas rectus femoris
Consuming too little energy consistently can have what negative impact on athletic performance?
lean body mass broken down, which reduces metabolic rate Missed Times: 2
In the theory of planned behavior, intention reflects an individual's:
level of motivation Missed Times: 2
To minimize musculoskeletal injury from the outset, what should be prioritized?
making the client aware of early signs of potential injury Missed Times: 1
Verbal Communication:
oral communication
Fat-Free Mass:
organs, bones, muscles, water, etc
Social cognitive theory states that the most important factors in behavior change are self-efficacy and:
outcome expectations Missed Times: 1
Subscapularis movement:
medial rotation of humerus
A well-written and implemented medical emergency policy will dictate details as to which staff will:
meet and direct paramedics to the scene Missed Times: 1
Hip and knee are the initiation of movement during a squat - what muscles are tight/lengthened?
movement intitiated at knees may indicate quadriceps and hip flexor dominance, as well as insufficient activation of the gluteus group
The quadruped (bird dog) exercise functions to strengthen what muscles?
multifidus and erector spinae Missed Times: 1
A low to high diagonal chop using a medicine ball takes place in:
multiple planes Missed Times: 2
Isometric Muscle Contraction:
muscle activated but no movement - maximal amount of force
Potassium:
muscle contraction
Bipennate muscle:
muscle fibers on both sides of the tendon; produce less movement than longitudinal, but greater contraction force EX: rectus femoris
Eccentric Muscle Contraction:
muscle lengthens - down phase of exercise - highest force
Concentric Muscle Contraction:
muscle shortens - lift of exercise
What initiates a stronger muscle action to counteract the stretch of a muscle?
muscle spindle Missed Times: 4
The upper respiratory tract consists of:
nasal cavity, nose, pharynx Missed Times: 3
One of the key health concerns of having a high stress level, which exercise can positively impact is:
negative blood lipid levels Missed Times: 1
Sodium and Chloride:
nerve transmission, cell communication, hydration, water retention
Strength gains during early phases of resistance training are largely due to changes in the:
nervous system Missed Times: 1
Tort Law regulates issues around professional liability for incidents caused due to conditions where training activity takes place is referred to as:
premises liability Missed Times: 4
The physiological principles related to the warm-up:
prepares the body raises body temperature increases blood flow to muscles increases HR
Overtraining:
process of intensified training leading to possible short-term outcomes of overreaching, extreme overreaching, or overtraining syndrome
What would protect the EP-C against errors and omissions?
professional indemnity insurance Missed Times: 3
Pronator quadratus movements:
pronates the hand
General Liability Insurance Policy:
protects from "ordinary" negligence from a commercial general liability firm
What back exercise would be the most sport-specific for swimming?
pull-up Missed Times: 1
What determines cardiovascular responses to exercise in an individual with cardiovascular disease?
rate pressure product Missed Times: 1
The most important benefit of cardiovascular rehabilitation is:
reduced disease symptoms Missed Times: 1
Protraction of the scapula muscles used:
serratious anterior
Which muscle is responsible for protraction of the scapula?
serratus anterior Missed Times: 1
The right and left atria act to provide support to their respective ventricles by:
serving as a reservoir of blood that eventually moves into the ventricles Missed Times: 1
In a sit-to-stand movement, where is the center of gravity?
shifted over the base of support Missed Times: 2
What explains enhanced heat production in cold environment?
shivering threshold reset to a lower mean skin temperature Missed Times: 1
Transverse Abdominus movement:
spine flexion
The EP-C should share fitness assessment results positively and emphasize:
the baseline results that provide progress measurement over time Missed Times: 1
Certain amino acids used to build protein are essential because:
the body is not capable of manufacturing them Missed Times: 1
What changes take place in arterioovenous oxygen difference in response to exercise?
there is an increase in a-VO2 difference with increasing exercise intensity Missed Times: 2
What is a primary disadvantage of utilizing field tests to predict VO2max?
they are dependent on client effort Missed Times: 1
It is important to use theories and models for PA because:
they help provide understanding of health behavior adoption and maintenance Missed Times: 1
Limb deviates from the sagittal plane - what muscles are tight/lengthened?
tight - raised hip extensors lengthened - raised leg hip flexors
Linear Periodization:
volume + intensity gradually change
Which of the following activities has the lowest risk of musculoskeletal injury?
walking Missed Times: 2
For what conditions are medical release or a physician-supervised exercise test unnecessary prior to beginning an exercise program?
well-controlled exercise-induced asthma Missed Times: 2
Category Ratio Scale (0-10):
0 nothing at all 0.5 extremely weak 1 2 weak 3 moderate 4 5 strong 6 7 very strong 8 9 10 extremely strong
Posterior Deltoid movement:
Adduction of the arm Extension of the arm Lateral rotation of the arm
Astrand-Rhyming Cycle Ergometer Test:
1. single-stage test lasting 6 minutes 2. pedal rate is set at 5RPM 3. HR values between 125-170 BPM - measured in the 5th and 6th minute of work - the average of 2 are taken to estimate VO2max from a nomogram
Metabolic Calculations Walking:
1.9-3.7 mph 3.5ml/kg/min + 0.1 ml O2kg-1 . m-1 *(speed) + 1.8 ml.kg-1.m-1 *(speed)*(fractional grade) 3.5 + 0.1(speed) + 1.8(speed)(grade)
How many days are required to become acclimated to the heat?
10 Missed Times: 1
A weight loss of what percent is associated with a reduction in health risks?
10% Missed Times: 4
Target exercise intensity for clients with cardiovascular disease should fall ________ below a heart rate that has previously elicited abnormal clinical symptoms.
10-15 bpm Missed Times: 1
When exercising in the heat, which material works best to keep the body cool?
CoolMax Missed Times: 1
What is the recommended minimum daily intake of carbohydrate grams per kilogram of the body weight?
3 Missed Times: 1
What describes the scapular or scaption plane?
30 degrees anterior to the frontal plane Missed Times: 2
A 36-year-old female client would like to start playing tennis on weekends. She has a BMI of 32 and has led a very sedentary lifestyle. What program would be best for her?
30 min of walking per day, 5 days/week, at 40-59% HRR Missed Times: 1
A client with hardly any regular past exercise history plans to work with you for 8 weeks as she is ready to get fit and lose weight. Based on this information, what would be the MOST effective way to help her to become regularly active and work toward her goal?
30 min per day, shorter multiple bouts Missed Times: 1
A client with hardly any regular past exercise history plans to work with you for 8 weeks as she is ready to get fit and lose weight. Based on this information, what would be the most effective way to help her become regularly active and work toward her goal?
30 minutes per day, shorter multiple bouts Missed Times: 1
A EP-C may begin immediately training what client?
42 year old female client who has lumbar lordosis Missed Times: 2
Typical response rates from e-mail blasts run between what percentages?
5-15% Missed Times: 1
Communication Mode - Email:
5-15% response rate
What is the max % of 1-RM that should be used to improve muscular power in older adults?
60% - 30-60% is recommended for older adults Missed Times: 1
Your 220-pound client should consume how many grams of carbohydrate each day?
600-1000g Missed Times: 1
According to the CDC, what percentage of adults are more likely to respond to physical activity marketing?
75% Missed Times: 1
What would be a good target heart rate range for a deconditioned 50-year-old male?
77 to 96 bpm Missed Times: 2
A 33-year-old male who comes to you with previous weight training experience would benefit from how many repetitions per exercise?
8 to 12 Missed Times: 1
A 29-year-old male has a bench press weight ratio of 1.48. What rep range would you start him with?
8 to 12 Missed Times: 1
Approximately what percentage of cardiac output is distributed to skeletal muscles during exercise?
85-90% Missed Times: 3
RT - Acute Reps:
<6 = muscular strength >20 = muscular endurance
What is the best rationale for strengthening the core musculature?
A strong core facilities efficient energy transfer between the upper and lower extremities Missed Times: 2
Middle Deltoid movement:
Abduction of the arm
Skinfolds: advantages and disadvantages:
Advantages - quick, noninvasive, inexpensive method can, in most cases, provide a fairly accurate assessment of %BF. The fat percentage value obtained by skinfold equations is typically within 4% of the value measured using underwater weighing It can be accurate and reliable if consideration is given to the science behind the prediction equation. It is also easily performed, fairly inexpensive and scores can easily be calculated via a one-page comparison chart of age vs. the sum of skinfolds. Disadvantages - skinfold measurements work the best when the subject's fat folds can easily be found and measured; therefore, it works the best on subjects who have average to low body fat. The validity and reliability of testing is related to the skill of the technician and the quality of the calipers.
The Advantages + Disadvantages of Aerobic Equipment:
Advantages: 1. easy to use 2. non-weight bearing for some Disadvantages: 1. costly 2. weight-bearing for some
Calcium Channel Blockers (CCB):
Aka dihydropyridines HTN, isolated systolic HTN, angina, diabetes mellitus, and ischemic heart disease Block calcium channels and therefore block calcium from entering the cells, reducing electrical conductivity of the heart, which dilates the arteries and decreases the force of contraction of the muscle cells, resulting in decreased blood pressure. Decreased - HR BP Unchanged - HR exercise capacity
Antianxiety:
Anxiety and panic disorder Increased - HR BP
The anatomy and physiology of the cardiovascular system: The Systemic circulation:
Aorta to the vena cava, the arteries and arterioles carry oxygenated blood
Business interruption:
Business interruption insurance is a type of insurance that covers the loss of income that a business suffers after a disaster. The income loss covered may be due to disaster-related closing of the business facility or due to the rebuilding process after a disaster.
How can increased sweat rates during exercise in a hot environment increase the risk for dehydration?
By reducing plasma volume Missed Times: 4
Numerous epidemiological research efforts have demonstrated an inverse relationship between physical activity and:
CVD Missed Times: 1
The class of prescription drugs used to treat angina that requires minimal concern for exercise response is:
Calcium channel blockers Missed Times: 1
Sagittal / Antero-posterior plane:
Coronal or Frontal axis Lateral Bisects the body from front to back, dividing it into left and right halves. Flexion and Extension movements usually occur in this plane
Physiology + Pathophysiology of Cardiac Disease Coronary Artery Disease:
Coronary Artery Disease - 1. most common 2. build-up of atherosclerosis plaque 3. vascular remodeling - luminal stenosis 4. inflammation 5. brought by - hypertension, dyslipidemia, Myocardial Ischemia - 1. partial impairment of coronary artery blood flow 2. imbalance between myocardial oxygen demand and supply 3. unstable - more severe; symptoms at rest or easy movements; should be referred to a doctor right away 4. stable - result of increased oxygen demand of the heart; brings about angina, but usually goes away with the cessation of exercise Myocardial infarction- aka heart attack, complete obstruction of blood flow to cardiac tissue
Antidepressants:
Depression Increased - HR Decreased - BP
A new, sedentary client has come to you and wants to lose weight. What type of periodization is most appropriate to use?
flexible nonlinear Missed Times: 4
Brachialis movements:
flexion of the arm
Brachioradialis movements:
flexion of the arm
Meditation and Prayer:
Meditation: exercise of the mind in which the individual actively focuses on calming + quieting the mind alert Mantra meditation - sounds + phrases repeated Yantra meditation - visual images Transcendental meditation - breathing, visual, relaxation, and repetition
Yoga and Martial Arts:
Mindful exercise practices have been shown to: 1. increase emotions 2. dampened cortisol 3. cardiovascular reactivity 4. lower inflammatory responses to stress
Quadriceps femoris movement:
flexion of the knee all muscles of the quads
Sartorius movement:
flexion of the knee flexion of the hip
Tensor Fasciae Latae movements:
flexion of the leg abduction of the leg medial rotation of the leg
Your 38-year-old female client wants to lose weight, but is a concerned that resistance training will make her "bulk-up." You should:
Explain how resistance training can gain lean body mass and raise resting metabolism. Missed Times: 1
movements in synovial joints:
flexion, extension, abduction, adduction
A posterior pelvic tilt produces lumbar ______________ and an anterior pelvic tilt produces lumbar _____________.
flexion; extension Missed Times: 2
Flexibility FITT-VP Principle for Clients with DM:
F - >2-3 days/week I - stretch to the point of tightness or slight discomfort T - hold static stretch for 10-30 sec; 2-4 reps of each exercise T - static, dynamic, and/or PNF stretching
Signs/Symptoms of Bursitis:
fluid filled sac decreasing friction in joint
Your potential 37-year-old client is on medication to control her hypertension and wishes to start a moderate-intensity exercise program. She has no other risk factors. You should:
design an exercise program that starts at lower intensity Missed Times: 3
What will increase the likelihood that a new client will continue working with the EP-C?
designing a program that is productive and enjoyable Missed Times: 1
A sedentary overweight or obese person should expect what after training?
DOMS Missed Times: 1
Digitalis:
Decreased - HR Unchanged - BP Increased - exercise capacity
Before you design an abdominal exercise program for a client you should first:
determine and establish neutral pelvic position Missed Times: 1
Marijuana:
Decreased performance
FITT Principle for Flexibility Training during Pregnancy:
F - >2-3 days/week with daily being the most effective I - stretch to the point of feeling tightness or slight discomfort T - hold static stretch for 10-30 sec T - a series of static (active or passive) and dynamic flexibility exercises for each muscle-tendon unit
What is the most important strategy when working with a client who is at risk for relapse?
developing a system of social support Missed Times: 3
FITT Principle for Flexibility Training in Children and Adolescents:
F - >3 days/week I - N/A T - as part of >60 min/day of exercise T - bone strengthening activities include running, jump rope, basketball, tennis, resistance training, and hopscotch
Angiotensin II Receptor Blockers (ARBs):
HTN, diabetic nephropathy and HF Block angiotensin II from binding to its receptors on blood vessels. As a result, blood vessels dilate and BP is reduced Decreased - HR BP Unchanged - HR exercise capacity
Direct Vasodilators:
HTN, hair loss, HF
Inversion of the foot - puts the force where?
forces on the knee
The anatomy and physiology of the cardiovascular system:
Delivery of oxygenated blood and nutrients to the cell to make energy in the form of ATP Removal of "waste" from the cell so it can be transported to its appropriate destination for elimination or recycling
Semimembranosus movements:
extension of the leg flexors of the knee
Semitendinosus movements:
extension of the leg flexors of the knee
Piriformis movements:
extension of the leg lateral rotation of the leg abduction of the leg
Which law of motion states that an object at rest will stay at rest and an object in motion stays in motion?
law of inertia Missed Times: 1
The best exercise routine for a client with thoracic outlet syndrome would be?
Correcting faulty biomechanics, strengthening the rotator cuff, and stretching the shoulder internal rotators and scalenes. Missed Times: 2
To make people feel secure and motivated to succeed requires both management skills and:
leadership Missed Times: 1
What hemodynamic variables have an inverse relationship and are heavily influenced by one another during exercise?
DBP and TPR Missed Times: 3
self-administered questionnaires are less useful for the EP-C because:
EP-C's typically desire a more extensive health profile for their clients Missed Times: 1
Lever 3:
EX: Bicep Curl most common
Lever 1:
EX: Jaw
Lever 2:
EX: Plantarflexion
The physiology underlying plyometric training + common plyometric exercises:
EX: box jumps, leaps, bounds 1. quick, powerful movements that involve a rapid stretch of a muscle (eccentric muscle action) immediately followed by a rapid shortening of the same muscle action (concentric muscle action) 2. amount of time it takes from eccentric → concentric 3. stretch-shortening cycle (eccentric → amortization → concentric) 4. depth jumps - box jumps 5. double leg hops 6. jumping jacks General Rules - 1. bilateral before unilateral 2. slow before fast 3. low before high 4. short before long 5. consider joint involvement 6. periodise 7. quality over quantity 8. general before sports specific 9. linear and lateral
The pathophysiology of hyperlipidemia:
Elevated blood cholesterol + triglyceride levels caused by genes and environmental factors
Abdominal bracing involves:
Engaging the stabilizers such as the transverse abdominis and multifidus. Missed Times: 1
Metabolic Calculations Cycling:
Equation = 3.5 mL/kg/min + 3.5 mL/kg/min + 1.8(work rate) /BW = VO2 mL/kg/min
The posterior deltoid performs __________ of the shoulder joint at approximately ___________.
Extension; 40-60 degrees Missed Times: 2
FITT Principle for Aerobic Training during Pregnancy:
F - >3-5 days/week I - moderate intensity (3-5.9 METs; RPE of 12-13 on the 6-20 scale); vigorous intensity exercise (>6 METs; RPE 14-17 on the 6-10 scale) for women who were highly active prior to pregnancy or for women who progress to higher fitness levels during pregnancy T - ~30 min/day accumulated exercise to total at least 150 in/week or 75 min/week of vigorous intensity aerobic exercise T - a variety of weight- and non-weight bearing activities are well tolerated during pregnancy (EX: hiking, group exercise, swimming)
Aerobic FITT-VP for Overweight/Obese:
F - >5 days/week I - initial intensity should be moderate; progress to vigorous for greater health benefits T - 30 min/day increase to 60 min/day or more T - prolonged, rhythmic activities using large muscle groups
NSAIDs:
Fever, headache, juvenile, rheumatoid arthritis, migrane, osteoarthritis, pain, primary dysmenorrhea, and rheumatoid arthritis Unchanged or Increased - performance
Antihistamines:
First generation: Allergy, anaphylaxis (adjunctive), insomnia, motion sickness, prudritis of skin, rhinitis, sedation, and urticaria Second generation: Allergic rhinitis and urticaria (hives) Increased - HR rest Unchanged - performance and endurance exercise HR
Sedative-hypnotics:
General anesthesia, insomnia and sedation
The anatomy and physiology of the cardiovascular system: Left Ventricle Function:
Generating the force necessary to drive blood out of its chamber and through the vasculature
Exercising in hot environments:
HOT - 1. reduce the body's ability to dissipate heat and thus promote an increase in core body temperature 2. sweat rate and blood flow increases 3. plasma volume reduction 4. increase risk of dehydration 5. decrease in SV 6. increase in HR "HR drift" 7. decreased performance 8. may not reach steady state 9. >2% loss of water from body mass decreases performance 10. drink 0.5L of water for every lb lost 11. heat cramps - muscle pains or spasms most often in the abdomen, arms, or legs that may occur with strenuous activity; usually subsides by lying down in the shade 12. heat syncope - temporary circulatory failure caused by pooling of blood in the peripheral veins, particularly the lower extremities. (symptoms: light-headedness, loss of consciousness); may take a few hours to recover by lying supine or sitting 13. heat exhaustion - most common form of serious heat illness, IV may be needed, can't keep up with the body's demands 14. exertional heat exhaustion - hyperthermia, elevated body temperature; body is failing, medical help needed immediately 15. 7-10 days to become acclimated
Abnormal Responses to Exercise:
HR - 1. Rapid rate of rise 2. Very slow rate of rise in untrained individuals 3. Decrease HR with increased work 4. Irregular SBP 1. Rapid rate of rise 2. Blunted (does not happen at all) 3. Exertional hypotension while exercise increasing DBP 1. Progressive rise (>10 mmHg) 2. Decrease (>10 mmHg)
Heart Rate During Exercise:
HR increases linearly with intensity
Determining Exercise Intensity using HRmax Method:
HRmax = 220-age small group of men and women HRmax = 207-(0.7 x age) men and women age 4-34 years HRmax = 200-(0.5 x age) healthy men and women HRmax = 208-(0.7 x age) men and women participants in an adult fitness program with broad range of age and fitness levels HRmax = 206.9-(0.67 x age) asymptomatic middle-aged women referred for stress testing Very Light - <57 Light - 57-63 Moderate - 64-76 Vigorous - 77-95 Near Max to Max - >96
Peripheral Adrenergic Inhibitors:
HTN and psychotic disorder Work in brain to block signals that cause blood vessels to constrict
Angiotensin-Converting Enzyme Inhibitors (ACE-I):
HTN, coronary artery disease, and HF caused by systolic dysfunction, diabetes mellitus, chronic kidney disease and cerbrovascualar disease Prevent the body from creating angiotensin II--by blocking ACE. Relaxes blood vessels and helps reduce the amount of water reabsorbed by the kidneys No Change - CO HR performance Decreased - BP
The Anatomy + Physiology of the CV + Pulmonary Systems including Basic Properties of Cardiac Muscles:
Heart - 4 chambers (RA, RV, LA, LV) Vasculature Pulmonary Circulation - arteries deoxygenated Systemic Circulation - arteries, oxygenated
Normal Maturation Changes in Children/Adolescents:
Heat and Cold Tolerance - 1. 100°F or < children cannot sustain exercises 2. children can't produce sweat as well as adults 3. properly hydrate! Strength - 1. increases in muscular strength with age 2. increases with puberty in boys Flexibility - 1. girls outperform boys in flexibility and balance Body Composition - 1. rapid growth in infancy 2. steady increases in early childhood 3. accelerated period at puberty 4. slow gains until adult height/weight is reached 5. lower + upper extremities bone mass increases in childhood with accelerated growth in adolescence Resting and Max HR - 1. higher HR and RHR (100-110 BPM) 2. lower SV + CO 3. children hemoglobin + RBC concentration is higher Resting and Max BP - SBP - lower DBP - lower Respiratory - Absolute O2 uptake - lower Relative O2 uptake - higher Respiratory Rate - higher Tidal Volume - lower Minute Ventilation - lower Respiratory Exchange Ratio - lower
Hypothermia/Hyperthermia:
Hyperthermia - the condition of having a body temperature greatly above normal. Hypothermia - medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature.
Hypoglycemia/ Hyperglycemia:
Hypoglycemia is a condition caused by a very low level of blood sugar (glucose), your body's main energy source. High blood sugar, or hyperglycemia, is a major concern, and can affect people with both type 1 and type 2 diabetes
Proper hydration during exercise ensures:
Improved cardiac output Missed Times: 2
Risks of CRF exercises based on clients experience, skill level, current fitness level, and goals:
Intrinsic 1. history of previous injury 2. inadequate fitness 3. condition 4. body composition 5. bony alignment 6. abnormalities 7. strength or flexibility imbalances 8. joint of ligamentous laxity 9. predisposing musculoskeletal disease Extrinsic 1. excessive load on the body 2. type of movement 3. speed of movement 4. number of reps 5. footwear 6. surface 7. training errors 8. excessive distances 9. fast progression 10. high intensity 11. running on hills 12. poor technique 13. fatigue 14. adverse environmental conditions 15. air quality 16. darkness 17. heat or cold 18. high altitude 19. worn/faulty equipment
Bruce:
Max Test Incremental Stages - each 3 minutes 1. 1.7 mph grade 10% 2. 2.5 mph grade 12% 3. 3.4 mph grade 14% 4. 4.2 mph grade 16% 5. 5 mph grade 18% 6. 5.5 mph grade 20%
Push-Up Test Procedures for Measurement of Muscular Endurance:
Men starting in the standard "down" position (hands pointing forward and under the shoulder, back straight, head up, using the toes as the pivot point) Women in modified "knee push-up" position (legs together, lower leg in contact with mat with ankles plantar-flexed, back straight, hands shoulder width apart, head up, using the knees as the pivotal point). The client must raise the body by straightening the elbows and return to the "down" position, until the chin touches the mat. The stomach should not touch the mat. For both men and women, the subject's back must be straight at all times and the subject must push up to a straight arm position The maximal number of pushups performed consecutively without rest is counted as the score. The test is stopped when the client strains forcibly or unable to maintain the appropriate technique within two repetitions.
Multipennate muscle:
Muscle fibers have a complex arrangement that involves the convergence of several tendons. EX: deltoid
Cardiorespiratory Responses to Acute Graded Exercise of Conditioned and Unconditioned Clients:
Oxygen uptake kinetics during submaximal single-intensity exercise -VO2 increases and reaches a steady state 1-4 minutes -steady state: VO2 plateaus during submaximal aerobic exercise and energy production via the aerobic energy systems is equal to the energy required to perform the set intensity of work
Mindfulness:
Paying attention to the present moment in nonjudgmental manner 1. more effective method than relaxation for reducing ruminations + distracting thoughts, enhancing positive states of mind, + increasing sense of control 2. mindfulness can be performed during PA: -present moment -bodily sensations -emotional reactions to such perceptions
Impaired Glucose Tolerance:
People with IGT have blood glucose levels that are higher than normal but not high enough to say they have diabetes. This condition is diagnosed using the oral glucose tolerance test (OGTT). After a fast of 8 to 12 hours, a person's blood glucose is measured before and 2 hours after drinking a glucose-containing solution. In normal glucose tolerance, blood glucose rises no higher than 140 mg/dl 2 hours after the drink. In impaired glucose tolerance (IGT), the 2-hour blood glucose is between 140 and 199 mg/dl. If the 2-hour blood glucose rises to 200 mg/dl or above, a person has diabetes >200 mg/dL - high OR >6.5% HbA1C
Improving personal control:
People with a strong sense of personal control experience less of negative response, or strain with stressors 1. informational control - when a person can glean knowledge about the stressful event + the potential consequences of the situation 2. cognitive control - when a person can use thought processes + strategies to manipulate + modify the impact of the stressor 3. decisional control - when a person can choose between different courses of action 4. behavioral control - when a person can concrete action to reduce the impact of stress
The role that affect, mood and emotion play on exercise adherence:
Positive emotion - continues motivation to keep going Negative emotion - motivates to change, try harder, or give up Efficacy-building feedback after exercise can reduce anxiety and improve emotional experiences
The effects of myocardial infarction on CR response during exercise:
Prolonged ischemia can result in heart tissue death or necrosis Necrosis results in loss of heart tissue Any necrosis will negatively effect the movement of an action potential through the heart as well as the contractile state of the heart as a pump, lowering ejection fraction, and limiting exercise capacity and tolerance
Property laws:
Property law is the law that in the common law legal system governs the various forms of ownership in real property and in personal property. ... Property law governs personal interests in property, such as rights of ownership, requirements in sales and transfers of property, and settlement of claims against property.
First Aid Management:
Protect Rest Ice Compression Elevation
General Liability:
Protects from "ordinary" negligence from a commercial general liability firm
Professional Liability:
Protects individuals who provide professional advice + service as part of their job responsibility - similar to malpractice insurance purchased by physicians
The anatomy and physiology of the cardiovascular system: The Pulmonary circulation:
Pulmonary artery to pulmonary vein, the arteries and arterioles carry "deoxygenated blood", or blood that is less oxygen than arterial blood.
Air Displacement Plethymography:
Quick noninvasive Accommodates all lifespans Error +- 2.7% BF Expensive
Iron:
RBC formation, hemoglobin and myoglobin synthesis
Empathy:
Reflect an attitude of acceptance, utilize skillful listening, and demonstrate understanding
Metabolic Calculations: Conversions
Relative - mL/kg/min Absolute - L/min 1 MET = 3.5 mL/kg/min 1L of O₂ = 5 kcal 1lb of fat = 3500 kcals 1 mph = 26.8 m/min 1 lb = 2.2kg 1 W = 6 kgm/min 1 in = 0.0254 m
What best promotes exercise adherence with a new client?
sending text messages that provide feedback following training sessions Missed Times: 1
Linda is performing a set of supine abdominal crunches. To increase recruitment of the left external oblique and right internal oblique, how should you have her perform the crunches?
Rotate her trunk towards the right during concentric motion. Missed Times: 1
The anatomy and physiology of the cardiovascular system: Cardiac Conduction
SA node AV node AV Bundle Branches Purkinje fibers
_________ is the pressure exerted on the arterial wall during the ventricular contraction phase?
SBP Missed Times: 2
What hemodynamic variables have a linear relationship and are heavily influenced by one another during exercise?
SBP and CO Missed Times: 4
The effects of hypertension on CR response during exercise:
SBP changes with exercise often curvilinear and reach high excessive high levels (>250 mmHg) This dramatic increase in arterial pressure puts undue pressure on the arterial intima increasing the likelihood of dislodging atherosclerosis plaque and/or thrombi precipitating an MI or stroke
What type of BP response to acute exercise is seen in children that is different when compared to adults?
SBP decreases and DBP decreases Missed Times: 1
At submax workloads, which training effects from regular exercise are typically seen in SBP, DBP, and MAP?
SBP, DBP, and MAP are decreased slightly Missed Times: 3
The effects of myocardial ischemia on CR response during exercise:
Shortage of oxygenated blood flow to the heart myocardium Atherosclerosis or congestive heart failure Associated with chest pain/angina Maximum exercise capacity is lowered
The anatomy and physiology of the cardiovascular system: Capillaries:
Smallest and most abundant of the blood vessels and is the location of gas and nutrient exchange
Nicotine Replacement Therapy:
Smoking cessation assistance Increased - HR BP Decreased - performance
The anatomy and physiology of the pulmonary system:
Supports gas exchange Promotes movement of O2 + CO2 from the environment into the blood and from the blood back into the environment
The majority of people are _________ learners.
visual Missed Times: 1
Enhancing social support:
Social support has a buffering effect on harmful physical + mental effects of stress exposure - also enhances well-being + health 1. guidance - advice and information 2. reliable alliance - assurance that others can be counted on in times of stress 3. reassurance of worth - recognition of one's competence that individuals in the exercise group or personal trainer believe in their abilities 4. attachment - emotional closeness with the personal trainer or at least one other individual in the exercise group 5. social integration - sense of belongingness 6. opportunity for nurturance - providing assistance to others in the exercise group 1. emotional support - empathy, love, and caring 2. instrumental support - someone helping you out so you can get something done (EX: friend doing an errand for you so you can make your session) 3. information support = provision of advice and information concerning the problem 4. appraisal support - the provision of information useful for self-evaluation purposes such as constructive feedback + affirmation
Contusions:
Soft-tissue hemorrhage and/or hematoma that occurs after disruption of the muscle fibers, with subsequent inflammation and edema
Cortisol, a hormone released in response to stress, over time can increase risk of cardiovascular disease and:
T2DM Missed Times: 1
ACSM recommends a diagnostic test for clients with:
T2DM for at least 10 years Missed Times: 3
During graded exercise, which of the following occurs due to large muscle vasodilation:
TPR may drop slightly Missed Times: 1
When attempting to establish effective communication, what nonverbal elements is most important to the client?
visual and kinesthetic Missed Times: 2
Rockport 1-mile Test:
Walks 1 mile as fast as possible preferably on a tach or a level surface, and heart rate is obtained in the final minute
While play-based strengthening activities are best for very young children, older children, and adolescents can do well in structured programs. One important note for adolescents to consider in designing strength program is:
adolescents at the same chronological age can have differing biological ages Missed Times: 1
What has the greatest effect on the reduction of blood pressure?
aerobic exercise training Missed Times: 2
Conditioning and/or Sports-related Exercise Elements:
aerobic, resistance, flexibility, and neuromotor exercise and/or sports-related activities
What conveys encouragement to a client?
affirming client strengths you noted Missed Times: 1
Preparticipation health screenings during initial client consultation helps the EP-C to maximize _____________ and minimize _______________.
benefit; risk Missed Times: 1
Supination muscles used:
biceps brachii supinator
What muscles functions to externally rotate the hip joint?
biceps femoris Missed Times: 4
A cognitive manipulation method for gaining control over bodily processes in response to a stressor is:
biofeedback Missed Times: 1
The science that applies the study of forces to living organisms is:
biomechanics Missed Times: 2
Vitamin K:
blood clotting, synthesis protein, bone metabolism
Calcium:
blood coagulation, transmission of nerve impulses, muscle contraction, activation of enzymes and hormonal releases
There is conflicting information regarding the impact of the use of NSAIDs on:
blood pressure - hypertensive clients should be monitored closely Missed Times: 3
Anatomical position of the human body is when the body is:
body is erect, feet together, upper limbs positioned at the side of the body, palms of the hands facing forward, thumbs facing away from the body, fingers extended Missed Times: 1
Nonverbal Communication:
body language, visual engagement, and hand gestures
Phosphorus:
bone mineralization, bone growth
What exercise is most appropriate to improve lower-body power in a basketball player?
box jumps Missed Times: 1
What is the most commonly used to measure blood pressure?
brachial pulse Missed Times: 1
Tort Law:
breach of legal duty amounting to a civil wrong or injury for which a court of law will provide compensation/damage injuries, deaths, or civil wrong doings (negligence)
Breathing exercises are one method of managing stress because:
breathing properly increases oxygen in the blood, which improves circulation Missed Times: 1
Physiology + Pathophysiology of Kidney Disease:
brought on by kidney damage evidenced by microalbuminuria or reduce kidney function as indicated by a glomerular filtration rate can be categorized into 5 stages not having chronic KD to needing renal replacements
Understanding demographic, psychographic, and physical activity attributes of potential customers enables the EP-C to employ deliberate marketing strategies and:
build sustainable relationships Missed Times: 1
Stretching Elements:
can be performed after warm-up or cool-down for 10 minutes
What is the most likely type of emergency that may occur in the majority of fitness facilities?
cardiac event Missed Times: 1
Syncope during exercise may result from cardiac disorders that prevent the normal rise in:
cardiac output Missed Times: 3
What is/are a resilient, semirigid form of connective tissue that reduces the friction and absorbs some of the shock in synovial joints?
cartilage Missed Times: 1
Zinc:
cell growth, wound healing, muscle growth
Android Obesity:
central obesity leads to many diseases
What tools do athletes use for variable resistance training?
chains Missed Times: 2
A joint is most stable when it is in which of the following positions?
closed pack Missed Times: 3
The importance of maintaining normal hydration, before, + after exercise:
Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you're not hydrated, your body can't perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.
Regular exercise yields what as it relates to obesity comorbities?
decreased CAD risk factors Missed Times: 1
What are the 5 stages of appreciative inquiry?
define, discover, dream, design, and deliver Missed Times: 1
Supraspinatus movement:
abduction of humerus
Obturator internus movements:
abduction of the leg lateral rotation of the leg
Gluteus medius movements:
abduction of the leg medial rotation of the leg
Your client wants to be physically active to lose weight and reduce stress. Her motivation can best be characterized as:
extrinsic Missed Times: 1
Determining Exercise Intensity using Peak HR Method:
Target HR = HRmax x % of intensity
Determining Exercise Intensity using Peak VO₂ Method:
Target VO₂ = VO₂max x % of intensity Very Light - <37 Light - 37-45 Moderate - 46-63 Vigorous - 64-90 Near Max to Max - >91
Determining Exercise Intensity using VO₂ Reserve Method:
Target VO₂R = [(VO₂max - VO₂rest) + intensity] +VO₂rest Very Light - <30 Light - 30-39 Moderate - 40-59 Vigorous - 60-89 Near Max to Max - >90
Telephone procedures in case of an emergency:
Telephone numbers for emergency assistance should be posted clearly on near all telephones. Emergency communication devices must be readily available and working properly.
The pathophysiology of myocardial ischemia:
Temporary lack of adequate coronary blood flow relative to myocardial oxygen demands; often manifested as angina pectoris
The components of the ACSM-EP scope of practice:
The EP-C is a health fitness professional with a minimum of a bachelor's degree in exercise science. The EP-C performs preparticipation health screenings, conducts physical fitness assessments, interprets results, develops exercise prescriptions, and applies behavioral and motivational strategies to apparently healthy individuals and individuals with medically controlled diseases and health conditions to support clients in adopting and maintaining healthy lifestyle behaviors. The academic preparation of the EP-C also includes fitness management, administration, and supervision. The EP-C is typically employed or self-employed in commercial, community, studio, corporate, university, and hospital settings.
Atherosclerosis:
The buildup of fats, cholesterol, and other substances in and on the artery walls.
Triglycerides:
The calories that are not immediately used after eating are converted to triglycerides. Hormones release these calories for energy between meals. High triglycerides happen when you regularly eat more calories than you expend. High triglycerides may contribute to atherosclerosis, but the mechanism is not know <150 - normal 150-199 - borderline high 100-499 - high >500 - very high
The interrelationships among center of gravity, base of support, balance, stability, posture and proper spinal alignment:
The closer to the center of the base of support your center of gravity is, the better your stability Center of gravity is the same as center of mass If base of support is smaller, more difficult to balance or become stable If spine is misaligned, center of gravity shifts.
The anatomy and physiology of the cardiovascular system: Where does gas exchange occur with the heart?
The pulmonary circulation
Alcohol:
Unchanged - HR Increased - BP Rest and exercise may provoke arrhythmias Decreased - performance VO2max
To promote kinesthetic awareness during a stiff-leg deadlift, you should make that the client:
feels the stretch in the hamstrings Missed Times: 1
Muscle imbalances associated with sway-back posture?
Tight: hamstrings, upper fibers of posterior obliques, lumbar extensors, neck extensors Lengthened: iliacus/psoas major, rectus femoris, external oblique, upper-back extensors, neck flexors
Muscle imbalances associated with flat-back posture?
Tight: rectus abdominis, upper-back extensors, neck extensors, ankle plantar felxors Lengthened: illiacus/psoas major, internal oblique, lumbar extensors, neck flexors
1.5-mile Test:
To cover the distance in the shortest period of time
Cooper 12-minute Test:
To cover the greatest distance in the allotted time period
Active Listening:
demonstrates complete comprehension of the message by listening with undivided attention and repeating back to the speaker a summary of the message that was hear, which enhances accuracy of interpretation
Submaximal Exercise Test Protocols: Single-stage model:
Use one submaximal HR and one workload (VO2) - HR should reach between 130 and 150 bpm Limitations: 1. Does not take slope into account 2. The rate of HR increase per increase in workload 3. Sometimes does not take max HR into account (nomogram)
6-minute Walk Test:
Used to evaluate CRF in populations considered to have reduced CRF such as older adults and some clinical patient populations - considered submaximal, but could be maximal for some >300m (~984ft)
Metabolic Calculations Basic Equation:
VO2 = Rest +Horizontal + Vertical
Metabolic Calculations Stepping:
VO2 ml · kg-1·min-1 = (0.2 x freq) + (1.33 x 1.8 x step height × freq) + 3.5 ml · kg-1·min-1 Frequency = steps per minute Step height = meters 1 in = 0.0254 m
Metabolic Calculations Arm Ergometer:
VO2 ml · kg-1·min-1 = 3(workrate) /BW + 3.5 ml · kg-1·min-1 Workrate calculated same as leg cycling, but constant is 2.4 m/rev.
Methods of Calculating maximal volume of oxygen consumed per unit of time (VO2max):
VO2max = COmax x arterial-venous oxygen Open spirometry is used to measure VO2max during a graded incremental or ramp exercise test to exhaustion - indirect calorimetry
Transverse / Horizontal plane:
Vertical or longitudinal axis Divides the body horizontally into Superior and Inferior halves. Rotational movements usually occur in this plane.
Acute + Delayed Onset Muscle Soreness:
acute pain generally accompanies a muscle stain; however muscle pain + dysfunction usually becomes more apparent 1-2 days after the injury because of DOMS 1. muscle fiber damage and inflammation 2. from eccentric contractions
The Unique Dietary needs of Clients:
Women - 1. menopausal → post menopausal: calcium for bone loss Children - 1. vitamin D (1-18 years): 600 IU 2. calcium (4-8 years): 1,000 mg/day (9-18 years): 1,300 mg/day Older Adults - 1. vitamin D (>71 years): 800 IU 2. calcium (>70 years): 1,200 mg/day 3. vitamin B₁₂ (>50 years) Pregnant Women - 1. 300 + calories 2. prenatal vitamins 3. folic acid + iron 4. calcium, protein, carbs
Antianginal Agents:
adjunctive therapy in the management of chronic stable angina pectoris; may be used in combination with B-blockers, CCBs, nitrates, ACE-I, ARBs, and/or lipid-lowering therapy
Your client with diagnosed hypertension shows up to your training session with a cold but says she is fine as she took over-the-counter cold pills. You should:
adjust the exercise intensity and duration to avoid excessive increases in blood pressure Missed Times: 1
Although the terms theory and model are sometimes used interchangeably, they differ in that a model:
depicts a behavior or situation hypothetically Missed Times: 1
Tibialis posterior movement:
inversion of the foot
Depression of the scapula muscles used:
trapezius
LDL Cholesterol:
"bad" blood cholesterol, delivers plaque to the arterial walls <100 - optimal 100-129 - near optimal/above optimal 130-159 - borderline high 160-189 - high >190 - very high
HDL Cholesterol:
"good cholesterol" better predictor of CVD than total cholesterol <40 low >60 high - this is what you want
Determining Exercise Intensity using Peak Metabolic Equivalent Method:
1 MET = 3.5 ml/kg/min VO₂max ÷ 3.5 ml/kg/min Target METs = (% of intensity)[(VO₂max in METs) -1] +1 Very Light - <2.0 Light - 2.0-2.9 Moderate - 2.0-5.9 Vigorous - 6.0-8.7 Near Max to Max - >8.8
Your client, who is a novice exerciser, wants to begin resistance training in preparation for a 1-month backpacking trip he will be taking through the Rocky Mountains. What training sets and reps would be appropriate for the first few weeks of training?
1 to 3 sets of 8 to 12 reps Missed Times: 1
USDA dietary guidelines recommend that daily sodium intake for diabetics, hypertensives, African Americans, individuals with chronic kidney disease, or persons age 51 and older should be no more than:
1,500 mg Missed Times: 1
What is the return rate for marketing through direct mail?
1-3% Missed Times: 2
Physiology + Pathophysiology of Osteoporosis:
1. "silent disease" 2. low bone desnity or bone mass and deteriation of bone microarchitecture and/or geometry that increases skeletal fragility and risk of fracture 3. osteopenia: between normal and osteoporosis 4. more common in women
3-minute YMCA Step Test:
1. 12in bench 2. 24 steps/min 3. 3 minute time cap 4. HR measured immediately after test - counting HR for 1 min sitting down
Exercise Prescriptions for Achieving Weight Loss Goals:
1. 3-5% body weight reduction shows benefits 2. 1-2 lbs/week 3. weekly tracking = no!
Warm-up Elements:
1. 5-10 minutes of light-to-moderate intensity aerobic and muscular endurance activities 2. increase ROM 3. reduce risk of injury 4. dynamic stretching
Techniques for the development of exercise prescriptions for adolescents with regard to strength, functional capacity, and motor skills:
1. 60 min/day of moderate-vigorous activity daily at least 3 days/week 2. > 2 hours of sedentary activity 3. RT - 3 days/week - body weight - free weights - weight machines - jungle gyms - 6-15 reps - 1-3 sets 4. 5-10 min cool-down/warm-up 5. proper instruction Adolescent considerations - 1. structured but enjoyable 2. 7-8 years old ready for structured resistance program 3. medicine balls and resistance bands + weight lifting 4. no calorie restrictions to lose weight just increase PA
Techniques for the development of exercise prescriptions for children with regard to strength, functional capacity, and motor skills:
1. 60 min/day of moderate-vigorous activity daily at least 3 days/week 2. > 2 hours of sedentary activity 3. RT - 3 days/week - body weight - free weights - weight machines - jungle gyms - 6-15 reps - 1-3 sets 4. 5-10 min cool-down/warm-up 5. proper instruction Children considerations - 1. fun + intermittent 2. emphasize games, fun activities, and unstructured play 3. child self-regulate intensity + duration 4. limit sedentary activities
Anatomy + Physiology of Skeletal Muscle Fiber:
1. 600 skeletal muscles 2. provides force to move the joints of the body in different directions
Submaximal Exercise tests for VO2max meet the following assumptions:
1. A steady-state HR is obtained for each work rate. 2. A linear relationship exists between HR and work rate* 3. A linear relationship exists between HR and VO2* 4. The maximal workload is indicative of the VO2max. 5. The maximal HR for a given age is uniform. 6. Mechanical efficiency (i.e., 7. VO2 at a given work rate) is the same for everyone. 8. The subject is not on medications that alter HR.
Submaximal Test:
1. Accurately predicts VO2max (but less than max) 2. Cheaper, less time consuming 3. Population specific protocols Who do we submax test: 1. Rule in or rule out disease 2. Athletic competition Pre-season, post-season, rehabilitation 3. Research protocols where submaximal training levels are performed 4. Research on health and chronic disease
Atherosclerotic Cardiovascular Disease (CVD) Positive Risk Factors:
1. Age - men >45; women >55 2. Family History - men > 55; women >65 3. Cigarette Smoking - current or quit <6 months 4. Sedentary Lifestyle - 30 min/3 days/week <3 months 5. Obesity - BMI >30 kg/m²; men >102cm(40in); women >88cm(35in) 6. Hypertension - >140/90 mmHg 7. Dyslipidemia - LDL >130 mg/dL; HDL <40 mg/dL; Total >200 mg/dL 8. Prediabetes - Fasting Glucose >126 mg/dL
Metabolic Calculations 3 Broad Assumptions:
1. Appropriate ONLY for steady-state exercise. 2. Mechanical efficiency between people is approximately equal. Variables that change mechanical efficiency (terrain, gait abnormalities) decrease accuracy. 3. Assumes calibration of treadmills, ergometers and proper use of equipment.
Step Tests:
1. Astrand and Ryhming Step Test 2. 3 minute YMCA Step Test 3. Queens College Step Test
Cycle Ergometer Tests:
1. Astrand-Rhyming Cycle Ergometer Test 2. YMCA Protocol
Minerals:
1. Calcium 2. Phosphorus 3. potassium 4. sodium and chloride 5. iron 6. zinc 7. selenium 8. chromium
Field Tests:
1. Cooper 12-minute test 2. Rockport 1-mile test 3. 1.5-mile test 4. 6-minute Walk Test
The Basic Principles Involved in Motivational Interviewing:
1. Express empathy: Reflect an attitude of acceptance, utilize skillful listening, and demonstrate understanding 2. Develop discrepancies: clarify the difference between current and preferred behavior, encourage exploration of likely outcomes in life with and without change 3. roll with resistance: avoid arguing, offer new perspectives, demonstrate patience and flexibility 4. support self-efficacy: instill confidence in ability to change, limit and redirect negativity, affirm appropriate goals Sustain talk - talking about the costs of changing and the benefits of not changing Change talk - talk about the benefits of changing a client's behavior and the costs of not changing Use open-ended questions, summarizing, and skillfully using reflective listening to express empathy, with the goal of guiding the conversation toward more change talk.
Test Order:
1. HR, BP 2. Body Composition 3. Cardiorespiratory 4. Muscular Strength 5. Muscular Endurance 6. Flexibility
Alternatives to curl up test:
1. Having the hands held across the chest with the head activating a counter when the trunk reaches a 30 degree position 2. Placing the hands on the thighs and curling up until the hands reach the knee caps Elevation of the trunk to 30 degrees is an important aspect of the movement.
Treadmill Tests:
1. Modified Bruce 2. Bruce 3. Naughton 4. Modified Naughton
Generalized procedures for submaximal testing of cardiorespiratory fitness:
1. Obtain resting HR and BP immediately prior to exercise in the exercise posture. 2. The client should be familiarized with the ergometers. If using a cycle ergometer, properly position the client on the ergometers (upright posture, ~25 degree bend in knee at maximal leg extension, and hands in proper position on handle bars. 3. The exercise test should begin with a 2-3 min warm-up to acquaint the client with the ergometers and prepare him or her for the exercise intensity in the first stage of the test. 4. A specific protocol should consist of 2 or 3 minute stages with appropriate increments in work rate. 5. Heart rate should be monitored at least two times during each stage, near the end of the second and third minutes of each stage. If HR is greater than 110 beats/min, steady state HR should be reached before the workload is increased. 6. BP should be monitored in the last minute of each stage and repeated (verified) in the event of a hypotensive or hypertensive response 7. RPE (using Borg or category-ratio scale) and additional rating scales should be monitored near the end of the last minute of each stage. 8. Client's appearance and symptoms should be monitored and recorded regularly. 9, The test should be terminated when the subject reaches 70% heart rate reserved. (85% age-predicted HR max), fails to conform to the exercise test protocol, experiences adverse signs or symptoms, requests to stop, or experiences an emergency situation. 10. An appropriate cool-down/recovery period should be initiated consisting of either A. continued exercise at a work rate equivalent to that of the first stage of the exercise test protocol or lower or b. passive cool-down if the subject experiences signs of discomfort or an emergency situation occurs. 11. All physiologic observations should be continued for at least 5 min of recovery unless abnormal responses occur, which would warrant a longer posttest surveillance period. Continue low-level exercise until HR and BP stabilize, but not necessarily until they reach preexercise levels.
VO2max Test Validation Criteria:
1. Oxygen uptake plateaus and does not increase by more than 150 mL·min-1 with increase in workload 2. Failure of HR to increase with increased exercise intensity 3. Venous lactate concentration exceeding 8 mmol/L 4. RER > 1.10 (Clinical endpoints vary between 1.00-1.15) 5. RPE ≥ 18 (Borg Scale 6-20) (or ≥9 on 1-10 scale) - Test termination before VO2 plateau and RER < 1.15 = VO2peak - Other RER cutoff values used, including 1.05 and 1.10 6. Also: Age-predicted HR max (w/in 10-12 bpm, or >90%)
The minimum number of minutes of vigorous-intensity aerobic activity needed 5 days each week is:
20 minutes Missed Times: 2
Precautions associated with exercise training in apparently healthy clients and those with controlled diseases:
1. Risk of Sudden Cardiac Death 2. musculoskeletal injury
Submaximal Exercise Test Protocols: Multi-stage model:
1. Use HR and workload (VO2) data from 2 or more submax stages 2. Steady state must be reached during stages (between 115 and 150 bpm) 3. Determine slope b = (SM2 - SM1) / (HR2 - HR1) 4. Calculate VO2max VO2max = SM2 + b(HRmax-HR2) 5. Calculation is the same as graphing (which we will do) Limitations still exist: 1. HR altering medications (even caffeine/tobacco) 2. HR relationship becomes curvilinear near maximal intensities 3. Max HR variability
The physiologic changes associated with an acute bout of exercise:
1. VO2max increases 2. venous O2 decreases 3. oxygen uptake increases 4. HR increases during exercise 5. SV increases 6. CO increases 7. pulmonary ventilation increases 8. SBP increases 9. DBP stays the same 10. vasodilation in working areas; vasoconstriction in nonworking areas 11. MAP increases
Steps to Solving Metabolic Calculations:
1. Write down all known factors 2. Write down all unknown factors 3. Choose appropriate equation(s) 4. Check whether known factors are in correct units for the equation. If not, change them. 5. Solve equation by entering known factors (plug and chug) 6. Check to see if your answer is in the same units as asked for in the problem. If not, convert. 7. Does your answer make sense? 8. Do not rely on a graphing calculator to figure this out for you... perform 1 step at a time.
Standardized Descriptions of Skinfold Sites:
1. abdominal: Vertical fold, 2 cm to the right of umbilicus 2. triceps: Vertical fold, on the posterior midline of the upper arm, halfway between the acromion and olecranon processes, with the arm held freely to the side of the body. 3. biceps: Vertical fold, on the anterior aspect of the arm over the belly of the biceps muscle, 1 cm above the level used to mark the triceps site 4. chest: Diagonal fold; one-half the distance between the anterior axillary line and the nipple (men), or one-third of the distance between the anterior auxiliary line and the nipple (women) 5. calf: Vertical fold; at the maximum circumference of the calf on the midline of its medial border 6. midaxillary: Vertical fold; on the midaxillary line at the level of the xiphoid process of the sternum. An alternate method is a horizontal fold taken at the level of the xiphoid/sternal border in the midaxillary line. 7. subscapular: Diagonal fold (45 degree angle); 1-2 cm below the inferior angle of the scapula. 8. suprailliac: Diagonal fold; in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest 9. thigh: Vertical fold; on the anterior midline of the thigh, midway between the proximal border of the patella and the inguinal crease (hip)
Maintaining employee records/documents (CPR/AED certification, certifications for maintaining job positions):
1. accumulate 60 continuing education credits 2. maintain CPR certification 3. pay the required recertification fee 4. have the option to repeat the certification exam
Absolute contraindications for initiating exercise or exercises testing + indications for terminating exercise sessions + exercise testing (CVD):
1. acute myocardial infarction within 2 days 2. ongoing unstable angina 3. uncontrolled cardiac arrythmia with hemodynamic compromise 4. active endocarditis 5. symptomatic severe aortic stenosis 6. decompensated heart failure 7. acute pulmonary embolism, pulmonary infarction, deep venous thrombosis 8. acute myocarditis or pericarditis 9. acute aortic dissection 10. physical disability that precludes safe + adequate testing
Stability Balls:
1. add balance 2. coordination 3. enhance strength, endurance, power, and adds proprioception
Cool-down Elements:
1. aerobic and muscular endurance of light-to-moderate intensity for 5-10 minutes 2. gradual recovery
Medicine Balls:
1. alternate free weights 2. enhance strength, endurance, power, and adds proprioception
Exercise Prescription/Special Considerations for Metabolic Syndrome:
1. attention to each risk factor should be given 2. moderate intensity - totaling to a minimum of 150 minutes/week, 30 min/day 3. reduction of body weight is important - gradually increasing activity to 250-300 min/week 4. may need to be in bouts of 10 min 5. resistance training and aerobic training together can produce substantial benefits
Golgi Tendon Organs:
1. autogenic inhibition 2. musculotendinous joint 3. too much tension → relaxation → contraction of opposite muscle located between muscle belly and tendon recognize when too much tension on the muscle causes inhibition - autogenic inhibition muscle then relax - causing contraction of opposite muscle
7 causes of overtraining:
1. autonomic nervous system imbalance -imbalance between PNS/SNS 2. oxidative stress -leads to muscle damage and fatigue -disrupts balance between production of free radicals and antioxidant defenses in the cells -skeletal muscle is the body's largest consumer of O2 and is vulnerable to oxidative stress 3. glycogen depletion -alter synthesis of central neurotransmitters involved in fatigue 4. central fatigue -no drive to recruit working muscles -increase brain levels of tryptophan -decrease BCAAs -increase synthesis of serotonin 5. glutamine depletion -DNA synthesis, acid-base balance, gluconeogenesis 6. increased inflammation -cytokines 7. disregulation of the hypothalamus -cortisol, testosterone
Exercising in environmental pollution:
1. avoid working out during rush hour 2. avoid smoking areas 3. avoid high temps, humidity, + air pollution 4. be aware of seasonal variations in ozone levels
Barriers to exercise adherence and compliance - Environmental barriers:
1. bad weather 2. lack of exercise facilities 3. cost 4. safety issues 5. rural, suburban, and urban areas
The effects of altitude on the physiologic response to exercise:
1. barometric pressure decreases with ascent to altitude 2. the partial pressure of O₂ is equal to the product of barometric pressure and the percentage of oxygen in the air 3. sea level partial pressure is 760 mmHg and the percentage of O₂ is 20.93% 4. reduces our ability to provide O₂ to working muscles 5. pulmonary ventilation increases 6. during initial exposure - SV decreases, HR increases 7. weight loss and sleep disturbances 8. 4 weeks to become acclimate
Physiology + Pathophysiology of a Stroke:
1. blood flow to a region of the brain is obstructed 2. brain function deteriorates quickly and leads to neuronal cell death 3. can result in motor, sensory, emotional, and cognitive impairments
Barriers to exercise adherence and compliance - Exercise barriers:
1. can negatively impact social physique anxiety + self-presentation views 2. mirrors 3. aggressive looks (red/black) 4. intimidating group exercise environment 5. revealing instructor clothing
Physiology + Pathophysiology of Cardiac Disease Hypertension:
1. common among patients with CAD 2. "silent killer" 3. could lead to - atherosclerosis, stroke, heart attack, chronic heart failure, kidney failure, and blindness 4. persistent elevation in SBP(>140mmHg) and DBP (>90 mmHg) 5. Primary - 90-95% of cases; unknown cause 6. Secondary - caused by renal disease, stress, drug-induced side-effects, sleep apnea, neurologic disorders, and many others 7. regulated by CO, SV, and TPR 8. arterioles lose elasticity because of the increased presence of fibrous collagen tissue
The consequences of inappropriate weight loss methods - FAD Diets:
1. cut out food group 2. nutrient defiencies 3. "yo-yo" dieting 4. fatigue/lack of energy 5. dehydration 6. constipation
Sign/Symptoms of Overtraining:
1. declining performance 2. insomnia 3. sleep disturbances 4. persistent fatigue and apathy 5. disrupted HRV 6. stress 7. irritability 8. restlessness 9. lack of mental concentration 10. change in appetite 11. muscle soreness 12. loss of body mass
The physiological adaptations following chronic exercise:
1. decrease in resting HR 2. decreases in exercise HR at given intensity 3. decrease in resting SBP/DBP 4. decrease in SBP during exercise at given intensity
The consequences of inappropriate weight loss methods - Saunas:
1. dehydration 2. only lose water weight 3. low amount of weight loss 4. temporary weight loss
The consequences of inappropriate weight loss methods - Sweat Suits:
1. dehydration 2. only lose water weight 3. low amount of weight loss 4. temporary weight loss
Total Energy Expenditure:
1. resting energy expenditure (60-70% of TEE) 2. thermic effect of food (10% TEE) 3. PA expenditure (20-30% TEE)
Signs and symptoms of eating disorders:
1. dramatic weight loss 2. dresses in layers to hide weight loss or stay warm 3. preoccupied with weight, food, calories, fat grams, and dieting 4. refuses to eat certain foods, progressing to restrictions against whole categories of food 5. makes frequent comments about feeling "fat" or overweight despite weight loss 6. complains of constipation, abdominal pain, cold intolerance, lethargy, and/or excess energy 7. denies feeling hungry 8. develops food rituals 9. cooks meals for others without eating 10. consistently makes excuses to avoid mealtimes or situations involving food 11. expresses a need to "burn off" calories taken in 12. maintains an excessive, rigid exercise regimen - despite weather, fatigue, illness, or injury 13. withdraws from usual friend and activities and becomes more isolated, withdrawn, and secretive 14. seems concerned about eating in public 15. has limited social spontaneity 16. results or is unable to maintain a body weight appropriate for their age, height, and built 17. intense fear of weight gain or being "fat" even though underweight 18. female loses menstrual period 19. feels ineffective 20. has strong need for control 1. stomach cramps 2. menstrual abnormalities 3. difficulty concentrating 4. dizziness 5. fainting/syncope 6. feeling cold all the time 7. sleep problems 8. cuts and calluses across the top of finger joints 9. dental problems 10. dry skin 11. dry and brittle nails 12. swelling around area of salivary glands 13. fine hair on body 14. thinning of hair on head, dry, and brittle hair 15. yellow skin 16. poor wound healing 17. impaired immune functioning 18. cold, mottles hands and feet or swelling of feet 19. muscle weakness
Physiology + Pathophysiology of Dyslipidemia:
1. elevated blood cholesterol and triglyceride levels 2. combination of genetic/environmental factors 3. LDL-bad, HDL-good 4. >200 mg/dL
Plyometric Training:
1. enhance neuromuscular performance 2. quick, powerful 3. eccentric/concentric turnover rate 4. shock absorbing landing surface + proper footwear
Benefits of CRF exercises based on clients experience, skill level, current fitness level, and goals:
1. enhanced O2 exchange in the lungs 2. improved A-VO₂ difference 3. decreased submax respiratory rate 4. decreased submax pulmonary ventilation 5. improved buffer capacity 6. increase myoglobin 7. increased mitochondria size, number, and enzymes
Informed Consent:
1. ensures that the participant knows and understands the purposes and risks associated with the test or exercise program in health/fitness or clinical settings 2. must be verbally explained 3. allows for client to ask questions 4. must included that the client is free to withdraw at any point 5. minors must obtain guardian signature 6. all information about the client will be kept confidential (HIPAA) 1. Purpose 2. Procedures 3. Potential risks and discomforts 4. Expected benefits to participant and society 5. Responsibilities of participant 6. Provision of opportunity to ask questions and have them answered 7. Confidentiality of results 8. Right to refuse or withdraw from procedures 9. Signatures - participant, test admin, guardian, witness 10. Dates of signatures 1. Limited by participant understanding 2. Limited because must give participant ability to rescind consent already given 3. Doesn't provide legal immunity
Intervention strategies and stress management techniques:
1. exercise 2. enhancing social support 3. improving personal control and self-efficacy 4. diaphragmatic breathing and body scans 5. progressive muscle relaxation 6. biofeedback 7. massage 8. meditation and prayer 9. mindfulness 10. yoga and martial arts
Massage:
1. external application of pressure to muscles + tendons that can range from smooth, light pressure to deep kneading motion, depending on the technique 2. deep tissue massage is effective in reducing stress
Written emergency action plan and procedures:
1. facility operators must have written emergency response policies + procedures - rehearsed twice annually 2. facility operators shall ensure that safety audit is conducted 3. facility operates shall have a written system for sharing information with members, employees, + independent contractors regarding the handling or potentially hazardous materials 4. AED in written plan 5. AED located within 1.5 min walk 6. skills review, practice sessions, + practice drill with AED conducted every 6 months 7. assign staff member to be on duty everyday who is CPR/AED certified 8. unstaffed facilities shall have as part of their written emergency response policies + procedures a PAD program to enable response in less than 4 min
Type II Fibers:
1. fast-twitch 2. high glycolytic capacity 3. high contractile force capacity 4. strength + power 5. IIa + IIx 6. recruited second
Progressive Muscle Relaxation:
1. focus on certain muscle groups + alternatively contract and release these muscles - focusing on the relaxation part 2. 5-10 min long 3. 5-7 sec tighten 4. 20-30 sec relaxation
USDA Guidelines for Americans:
1. follow a healthy eating pattern across the lifespan 2. focus on variety, nutrient density, and amount 3. limit calories from added sugars and saturated fats and reduce sodium intake 4. shift to healthier food and beverage choices 5. support healthy eating patterns for all
Elastic Tubing:
1. force stretch/relax 2. enhance strength, endurance, power, and adds proprioception
The Valsalva Maneuver:
1. forced exhalation against a closed glottis 2. during forced exhalation, a sudden increase in intra-abdominal + intrathoracic pressures is produced by the contractions of the abdominal + respiratory muscles 3. elevated pressures compress the BV's within the chest cavity, leading to a decrease in venous return and cardiac output 4. compression of the aorta leads to stimulation of baroreceptors, producing a reflex-induced bradycardia to compensate for the increased pressures 5. aortic pressure subsequently rises, stimulating sympathetic activity - HR + BP rise in response to maintain CO + perfusion 6. at the cessation of the forced exhalation, venous return rapidly increases, intra-abdominal pressures drop, + CO is increased dramatically increasing the mechanical load on the heart
Signs and symptoms of depression:
1. sad, empty, anxious 2. helpless, worthless, or guilty 3. hopeless 4. irritable 5. less interest in activities 6. less energetic 7. trouble concentrating 8. changes in the way you sleep 9. changes in appetite 10. aches and pains
Methods for Modifying Body Composition - Behavior Modification:
1. self-monitoring 2. goal setting 3. stimulus control 4. problem solving
Exercising in cold environments:
1. frost bite occurs when tissue temperature falls lower than 0°C (32°F) 2. wind exacerbates heat loss by facilitating connective heat loss and reducing the insulative value of clothing 3. clothing should consist of 3 layers: inner layer (light polyester or polypropylene), middle layer (polyester fleece or wool), outer layer designed to allow moisture transfer to the air while repelling wind and rain 4. increase risk of hypothermia 5. shivering causes vasoconstriction of the blood vessels in the skin 6. greater subcutaneous fat leads to better insulation 7. respiratory rate is higher at a submaximal given intensity Clothing considerations: 1. adjust clothing insulation to minimize sweating 2. use clothing vents to reduce sweat accumulation 3. do not wear an outer layer unless rainy or very windy 4. reduce clothing insulation as exercise intensity increases 5. do not impose a single clothing standard on an entire group of exercisers 6. wear appropriate footwear to minimize the risks of slipping and falling in snowy or icy conditions
Metabolic Syndrome:
1. high BP 2. high blood sugar 3. excess abdominal fat 4. abnormal cholesterol or triglyceride levels having 3 or more of these will account for metabolic syndrome
Special Considerations for Diabetes:
1. hypoglycemia - blood glucose level <70; symptoms include - shaking, weakness, abnormal sweating, nervousness, anxiety, tingling of the mouth and fingers, and hunger, more severe symptoms include headache, visual disturbances, mental dullness, confusion, amnesia, seizures, and coma 2. measure glucose levels before, during, and after exercise 3. hypoglycemic conditions are more common during or immediately after training 4. avoid morning workouts 5. blood glucose levels of <100 before exercise should consume a 15g carb snack 6. make sure they exercise with a partner or under direct supervision 7. hyperglycemia - polyuria, fatigue, weakness, increased thirst, and acetone breath 8. exercise should be postpones when both hyperglycemia and ketones are present 9. try to avoid vigorous activity in cases where insulin is not regulated 10. elevated risk for heat illnesses due to possibly being dehydrated 11. avoid vigorous intensity aerobics, jumping, jarring, and head-down activities, and the valsalva maneuver 12. pay special attention to feet issues
The Effects of Diet and Exercise on Blood Glucose Levels in Diabetics:
1. hypoglycemia - blood glucose levels <70 mg/dL 2. rapid decreases in blood glucose may occur with exercise without symptoms - may cause shaking, weakness, abnormal swelling, nervousness, anxiety, tingling of the mouth and fingers, and hunger; headache, visual disturbances, mental dullness, confusion, amnesia, seizures, and coma 3. sulfonylurea drugs and other compounds that enhance insulin secretion increase the risk of hypoglycemia because of the effects of insulin and muscle contraction on blood glucose uptake are additive
Special Considerations for Children:
1. immature thermoregulatory systems - avoid sustained, heavy exercise in exceptionally hot humid environments 2. properly hydrated 3. decrease sedentary behaviors
The unique adaptations to exercise training in children and adolescents with regard to strength, functional capacity, and motor skills:
1. improves motor performance + efficiency 2. increases muscular strength + endurance 3. improve CRF + aerobic performance 4. RT + sports conditioning reduce the rate of sports-related injuries
Leadership Theory and Model:
1. initiating structure - organizing and defining relationships in a group 2. consideration - the degree to which the leader creates an environment of emotional support, warmth, friendliness, and trust
Relative contraindications for initiating exercise or exercises testing + indications for terminating exercise sessions + exercise testing (CVD):
1. known obstructive left main coronary artery stenosis 2. moderate to severe aortic stenosis with uncertain relationship with symptoms 3. tachyarrhythmias with uncontrolled ventricular rates 4. acquired advanced or complete heart block 5. recent stroke or transient ischemia attack 6. mental impairment with limited ability to cooperate 7. resting hypertension with systolic > 200 mmHg or >110 mmHg 8. uncorrected medical conditions such as significant anemia, electrolyte imbalance, and hyperthyroidism
Atrophy:
1. lack of PA 2. "use it or lose it" 3. neurogenic atrophy: due to injury or disease
Visionary Model of Leadership:
1. leader using emotion to inspire and create buy-in of the followers 2. not "subordinates" but "followers" 3. followers contribute to the leaders vision
Special Considerations for Older Adult:
1. light intensity to begin 2. muscular strength is important 3. benefit from power training 4. may want to exceed the recommended FITT due to chronic conditions 5. appropriate cool-down and warm-up 6. incorporation of behavior strategies such as social support, self-efficacy, ability to make healthier choices, and perceived safety all may enhance participation in a regular exercise program 7. provide regular feedback, positive reinforcement, and other behavioral/programmatic strategies to enhance adherence
Free Weights:
1. longer to learn technique 2. greater variety of exercises 3. additional stabilizing and assisting muscles
Exercise Training Considerations for Diabetes:
1. many may be at risk for CVD or obese 2. short, high intensity intervals during moderate intensity aerobic exercise may be useful to lessen the decline in blood glucose during early post-exercise recovery period 3. a greater emphasis should be placed on vigorous intensity for aerobic exercises 4. no more than 2 days in between exercise sessions 5. higher resistance may be beneficial for optimization of skeletal muscle strength, insulin action, and blood glucose control 6. often have limited joint mobility due to the process of glycation of collagen 7. training resistance before aerobic activity 8. check feet for any indications to not conduct exercise
Behavioral modification strategies for weight management:
1. self-monitoring 2. goal setting 3. stimulus control 4. problem solving exercise and diet
Indications for Water-based Exercise:
1. sensory disorders 2. limited ROM 3. weakness 4. poor motor coordination 5. pain 6. spasticity 7. perceptual/spatial problems 8. balance deficits 9. respiratory problems 10. circulatory problems 11. cardiac diseases 12. joint replacement 13. motor learning 14. obesity 15. prenatal 16. osteoporosis
Improving Self-Efficacy:
1. mastery experience - have a person successfully perform the behavior - set realistic goals that can be achieved - progress gradually overtime - provide proper instruction and demonstration - use physical activity logs to track progress 2. vicarious experiences - have person watch others with similar background perform the tasks - have appropriate group exercise leaders that individual can identify with -use videos to model behavior - discuss "success stories" of individuals with similar backgrounds and characteristics 3. verbal persuasion - have others tell the person that he or she can be successful - give frequent feedback and express confidence in the individuals ability 4. physiological feedback - communicate the meaning of symptoms associated with the behavior change - provide appropriate instruction and reassurance - discuss how physical activity makes the individual feel - provide education about the possible discomfort associated with physical activity - encourage using music, scenery, etc. to make physical activity pleasurable
Interviewing for Position:
1. meet with manager 2. meet with members of the team
Total Body Free Weights:
1. modified cleans, pulls, and presses 2. lots of time to learn movements
YMCA Protocol:
1. multi-stage submaximal cycle ergometer test - 2-4 3-min stages of continuous exercise 2. constant pedal rate of 50 RPM 3. stage 1 - pedal against 0.5kg 4. stage 2 - based off HR from stage 1 - HR <80BPM - 2.5kg - HR 80-89BPM - 2.0kg - HR 90-100BPM -1.5kg - HR >100 BPM - 1.0kg 5. stage 3+4 - 2 consecutive steady state HR above 110 BPM - upping to 0.5kg each stage
RT - Acute Order of Exercise:
1. multijoint before single joint exercises 2. more challenging in the beginning
Isokinetic:
1. muscular actions that are performed at a constant angular limb velocity 2. single joint movements 3. injury rehabilitation 4. controls speed of motion
Signs and symptoms of anxiety:
1. nervous, restless, or tense 2. sense of pending danger, panic, or doom 3. increased HR 4. breathing rapidly (hyperventilation) 5. sweating 6. trembling 7. feeling weak or tired 8. trouble concentrating or thinking about anything other than the present worry 9. having trouble sleeping 10. GI problems 11. difficulty controlling worry 12. having the urge to avoid things that trigger anxiety
The consequences of inappropriate weight loss methods - Dietary Supplements:
1. not FDA regulated 2. drug-drug interactions 3. nausea 4. dizziness 5. racing HR
RT - Acute Volume:
1. number of exercises - reps and sets 2. 2-4 sets 3. high-volume + low-volume
Physiology + Pathophysiology of Cardiac Disease Peripheral Artery Disease:
1. occlusion or narrowing of peripheral arteries or vessels of the upper and lower limbs as a result of built up plaques 2. most cases are the lower limbs 3. reduced blood flow often leads to a mismatch between oxygen supply and demand leading to the development of ischemia that often manifests are pain and easy fatiguability 4. most common symptom is intermittent claudication - aching, cramping sensation, or fatigue affecting the muscles of the calf in one or both legs 5. often triggered by weight bearing exercise and normally dissipates after cessation of exercise
Test Termination Criteria:
1. onset of angina or angina-like symptoms 2. drop in SBP of >10 mmHg with an increase in work rate or if SBP decreases below the value obtained in the same position prior to testing 3. excessive rise in BP: systolic pressure >250 mmHg and/or diastolic pressure >115 mmHg 4. Signs of poor perfusion: light-headedness, confusion, ataxia, pallor, cyanosis, nausea, or cold and clammy skin 5. failure of HR to increase with increased exercise intensity 6. noticeable change in heart rhythm by palpitation or auscultation 7. subject requests to stop 8. physical or verbal manifestations of severe fatigue 9. failure of the testing equipment
Reversibility:
1. opposite of overload principle 2. "use or lose it" 3. cardiorespiratory: 2-4 weeks 4. resistance: 1/2 rate it was gained
The consequences of inappropriate weight loss methods - Overexercising:
1. overuse injury 2. unhealthy amount of weight loss
9 major signs/symptoms of CVD, Metabolic, Renal Disease:
1. pain or discomfort in chest, neck, jaw, arms that may be due to ischemia or lack of blood flow 2. dyspnea 3. syncope 4. orthopnea 5. ankle edema/swelling not due to injury 6. palpations + tachycardia 7. intermittent claudication 8. heart murmurs 9. unusual fatigue + shortness of breath that occurs during light exertion or normal activity + not during strenuous activity
Muscle Spindles:
1. parallel to muscle fibers 2. stretch reflex 3. reciprocal inhibition 4. causes contraction → relaxation of opposite muscle located in the muscle belly and lies parallel to fibers causes reflex - stretch reflex antagonist muscle to relax - reciprocal inhibition
Healthy History Questionnaire Components:
1. past and present medical history 2. family history of disease 3. orthopedic limitations 4. prescribed medications 5. activity patterns 6. nutritional habits 7. anxiety levels 8. smoking 9. alcohol use 10. caffeine, drugs, or other uses Self-reported by client--may not be completely accurate
Blood Pressure Measurement Techniques:
1. patients should be seated quietly for at least 5 minutes in a chair with back support with their feet on the floor and their arms supported at heart level. Patients should refrain from smoking cigarettes or ingesting caffeine for at least 30 minutes preceding the measurement. 2. measuring supine and standing values may be indicated under special circumstances 3. wrap cuff firmly around upper arm at heart level; align cuff with brachial artery 4. the appropriate cuff size must be used to ensure accurate measurement. the bladder within the cuff should encircle at least 80% of the upper arm. many adults require a large cuff 5. place stethoscope chest piece below the antecubital space over the brachial artery. bell and diaphragm side of chest piece appear equally effective in assessing BP 6. quickly inflate cuff pressure to 20 mmHg above the first Korotoff sounds is heard (phase 1), and DBP is the point before the disappearance of Korotoff sounds (phase 5) 9. at least 2 measurements should be made (minimum of 1 min apart) and the average should be taken 10. BP should be measured in both arms during the first examination. Higher pressure should be used when there is consistent interarm difference 11. provide to patients, verbally and in writing, their specific BP numbers and BP goals
Safe and Effective Core Stability Exercises:
1. planks 2. crunches 3. bridges 4. cable twists
The components of the ACSM code of ethics:
1. practicing within one's scope of practice 2. acknowledging conflicts of interest 3. providing evidence - based information 4. maintaining certification 5. personal characteristics of professional behavior
Anaerobic Glycolysis:
1. primary system for ATP production 2. 2-3 minutes of activity 3. BD of sugar without O2 4. 2 ATP EX: 800M Run
RT - Chronic Training Variables:
1. prioritize training goals + develop long-term plan 2. broken down into microcycles, mesocycles, microcycles 3. undulating (nonlinear) - daily fluctuations - minimizes risks
Safe handling and disposal of body fluids and employee safety (OSHA):
1. provide appropriate training for staff on the handling of body fluids 2. store all chemicals and agents in proper locations. Ensure these materials are stored off the floor and in an area that is off-limits to users. These areas should also have locks to prevent accidental or inappropriate entry 3. provide regular training to workers in the handling of hazardous materials 4. post the appropriate signage to warn users that they may be exposed to these hazardous agents
The Basic Principles of Gas Exchange:
1. pulmonary provides air 2. exchange occurs in alveoli 3. O₂ in CO₂ out 4. systemic has O₂ 5. O₂ travels in blood
Techniques for the development of exercise prescriptions for older adults with regard to strength, functional capacity, and motor skills:
1. reduce risk of fall 2. functional movements of every day life 3. tai chi, qigong, and yoga - reduce falls
The unique adaptations to exercise training in older adults with regard to strength, functional capacity, and motor skills:
1. reduces risk of falls 2. reduces injuries from falls 3. functional limitations 4. improves chronic conditions
Exercise Prescriptions for Achieving Weight Loss:
1. reduction in energy intake + increase energy expenditure 2. decrease sedentary behaviors 3. frequency - > 5 days/week 4. intensity - moderate to vigorous 5. time - 30 min/day → 60 min/day or 10 min bouts (250 min total/week) 6. type - aerobic physical activity involving large muscle groups + RT + flexibility
Maximal Test:
1. requires collection of expired gases to volitional exhaustion 2. expensive 3. not appropriate for high risk population 4. time consuming 5. may require medical supervision 6. increased sensitivity to diagnosis of coronary artery disease in asymptomatic individuals 7. accurate measure of VO2 max and anaerobic threshold with open circuit spirometry Who should we max test: 1. Before start of vigorous exercise program (> 60% VO2 max; > 6 METS) 2. Older individuals Men ≥ 45 years women ≥ 55 years) 3. Individuals of any age with moderate risk ≥ 2 CHD risk factors 4. High-risk individuals with ≥ symptoms Cardiovascular Pulmonary 5. High-risk individuals with known CV, Pulmonary or metabolic disease
Goal setting techniques that facilitate intrinsic and extrinsic motivation:
1. setting both short term and long term goals that allow for measurement on a daily basis 2. regularly monitor progress 3. provide feedback 4. discuss successes and struggles with client
Astrand and Ryhming Step Test:
1. single step height of 33cm (13in) women 2. single step height of 40cm (15.7) men 3. 22.5 steps/min - counting just the leading leg 4. 5 minute test 5. HR measured in the minute
Weight Machines:
1. single-joint + multi-joint 2. train all major muscle groups
Type I Fibers:
1. slow-twitch 2. high oxidative capacity 3. lower contractile force capacity 4. endurance activities 5. recruited first
The consequences of inappropriate weight loss methods - Body Wraps:
1. small weight loss 2. temporary weight loss 3. skin irritation
Barriers to exercise adherence and compliance - Body-related barriers:
1. social physique anxiety 2. difficulty breathing 3. arthritis 4. pain
Contraindications + potential risks associated with muscular conditioning activities (EX: straight-leg sit-ups, double leg raises):
1. squats 2. hurdler's 3. stretch 4. yoga plough 5. forceful back hyperextension 6. standing bent-over toe touch 7. behind neck press/lat pull down Risks: 1. health-related concern 2. unsafe exercise environment 3. improper use of equipment 4. poor trunk control 5. muscle imbalances 6. inadequate recuperation
Strategies to increase non-structures PA:
1. stair walking 2. parking father away 3. biking to work
Proprioceptive neuromuscular facilitation:
1. stretching techniques combining passive stretch with isometric + concentric muscle actions designed to use the autogenic + reciprocal inhibition responses of the GTO 2. responses of GTO, the muscle, + tendon are able to elongate + achieve greater ROM, + increasing neuromuscular efficiency
Periodization:
1. systemic variation in training program design 2. limits training plateau, maximizes performance gains + reduce overtraining
The Basic Principles of Exercise Progression:
1. the recommended rate of progression is dependent on the client 2. increasing components of the FITT-VPP 3. gradually, avoiding large increases 4. only change one variable at a time
Calibration Techniques:
1. to ensure the accuracy of the collected data, devices, and related equipment must be calibrated prior to the training session - stationary bikes, treadmills 2. review equipment manuals for specfics
Exercise Training Considerations for Obesity:
1. to promote long-term weight loss maintenance individuals should progress to at least 250 minutes/week of moderate-to-vigorous exercise - to achieve the weekly maintenance goal of >250 min/week, exercise and PA should be performed 5-7 days/week 2. 10 minute bouts of exercise may be essential
The importance of performing periodic reevaluations to assess changes in fitness status:
1. to see improvements 2. to see downfalls 3. to determine overtraining
Spotting Positions + Techniques for Injury Prevention + Exercise Assistance:
1. training guidelines 2. supervision 3. instruction 4. full ROM during exercise 5. proper breathing 6. proper footwear 7. safe storage of weight
Special Considerations for Obesity:
1. utilize goal setting to target short- and long-term weight loss - target a minimal reduction in body weight of at least 3%-10% of body weight over 3-6 months 2. reduce 500-1000 kcal/week to lose 1-2 lbs per week 3. incorporate opportunities to enhance communication between health care professionals, registered dietician nutritionists, and exercise professionals and individuals with overweight and obesity following the initial weight loss period
USDA Healthy Eating Pattern:
1. variety of vegetables from all subgroups - dark green, red, orange, legumes, starchy, and other 2. fruit, especially whole fruits 3. grains, at least half of which are whole grains 4. fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages 5. a variety of proteins, including seafood, lean meats, and poultry, eggs, legumes, and nuts, seeds, and soy products 6. oils limits: 1. saturated fats and trans fats, added sugars, and sodium 2. consume less than 10% of kcal from added sugars 3. consume less than 10% kcal from saturated fats 4. consume less than 2300 mg of sodium 5. if alcohol is consumed, it should be consumed in moderation - 2 drinks for men, 1 for women
Transactional model of Leadership:
1. vision was neither necessary not articulated 2. rewards and punishments between the leader and subordinates 3. managers ability to generate policies and procedures that capitalized on productivity and efficiency
Water-Soluble Vitamins:
1. vitamin C 2. folate + vitamin B12 4. vitamin B1 5. vitamin B2 6. vitamin B3 7. vitamin B4 8. vitamin B5 9. vitamin B6
Fat-Soluble Vitamins:
1. vitamin K 2. vitamin A 3. vitamin D 4. vitamin E
Oxidative Phosphorylation:
1. with O2 2. 38 ATP 3. 3 minutes or more of activity 4. by products of ETC - H2O + O2
Phosphocreatine System:
1. without O2 2. 2 ATP 3. 30 seconds of activity EX: Box Jumps/Sprints
An EP-C is designing a cardiovascular training program for a deconditioned, 40-year-old female client who has a resting heart rate of 80 BPM. Using the Karvonen method, what is the most appropriate target heart rate range?
120 to 130 BPM - 40-50% HRR Missed Times: 1
An EP-C is designing a cardiovascular training program for a deconditioned, 40-year-old female client who has a resting heart rate of 80 BPM. Using the karovonen method, what is the most appropriate target heart rate range?
120-130 BPM - 40-50% HRR Missed Times: 1
Using the estimate of HRmax method, what is the most appopriate HR range for an apparently healthy, 20-year-old client?
140-170 bpm for apparently healthy individuals, the range is often narrowed to 70-85% of HRmax. Missed Times: 3
A 42-year-old, moderately-trained female client has a resting heart rate of 60BPM? What is the most appropriate target heart rate range?
143 to 154 BPM - moderately trained individuals may find that 70-80% VO2max Missed Times: 2
General Adaptation Syndrome:
1: Alarm - Upon perceiving a stressor, the body reacts with a "fight-or-flight" response and the sympathetic nervous system is stimulated as the body's resources are mobilized to meet the threat or danger. 2: Resistance - The body resists and compensates as the parasympathetic nervous system attempts to return many physiological functions to normal levels while body focuses resources against the stressor and remains on alert. 3: Exhaustion - If the stressor or stressors continue beyond the body's capacity, the resources become exhausted and the body is susceptible to disease and death.
RT - Acute Rest Intervals:
2-3 minutes = muscular strength <1 min = muscular endurance
RT - Acute Sets:
2-4 sets
What amount of weekly, moderate-to-vigorous physical activity is recommended for better weight maintenance following weight loss?
250 min/week Missed Times: 2
How many ATP molecules are produced when glycogen is broken down into pyruvate?
3 Missed Times: 2
Social Cognitive Theory:
3 main influences on behavior - 1. the environment 2. individual personality characteristics and/or experience 3. behavioral factors Self-efficacy - one's belief in his or her ability to successfully engage in and perform a specific behavior outcome expectations and expectancies - if an overweight man thinks walking will help him lose weight he will do it, but if a women thinks she will get bulky and masculine resistance training then she most likely will not do it individuals learn from external reinforcements and punishments, by observing others and cognitive processes
Self-Determination Theory:
3 physiological needs need to be met in order to be motivated to engage in a behavior: 1. competence - being able to complete a take 2. relatedness - need to connect or involved 3. autonomy - maintaining a perceived internal locus of control and sense that behaviors are chosen freely this will lead to intrinsic motivation
Dietary cholesterol should be limited to no more than _______ per day, based on USDA dietary guidelines.
300 mg Missed Times: 1
What is most appropriate for measuring anaerobic capacity in a basketball player?
300-yard shuttle run Missed Times: 2
Per the Centers for Disease Control and Prevention, what percentage of U.S. adults meet the ACSM recommended guidelines for regular moderate-intensity activity?
35% Missed Times: 1
how long should heavy eccentric training be performed?
4 to 6 week training cycles, 1 or 2 times per year Missed Times: 1
Metabolic Calculations Running:
> 5.0 mph - Treadmill 3.5ml/kg/min + 0.2 ml O2.kg-1 . m-1 *(speed) + 0.9ml.kg-1.m-1 *(speed)*(fractional grade) 3.5 + 0.2(speed) + 0.9(speed)(grade)
Myocardial Infarction:
A heart attack occurs when one of the heart's coronary arteries is blocked suddenly or has extremely slow blood flow. A heart attack also is called a myocardial infarction. The usual cause of sudden blockage in a coronary artery is the formation of a blood clot (thrombus). The blood clot typically forms inside a coronary artery that already has been narrowed by atherosclerosis.
What medications have no primary effect on heart rate, but can lower blood pressure?
ACE inhibitors Missed Times: 1
Stimulants:
ADHD, narcolepsy, obstructive sleep apnea, and shift work sleep disorder Increased - HR BP endurance performance
Bioelectrical Impedance: advantages and disadvantages
ADVANTAGES: Testing can done quickly, inexpensively and has a significant black box appeal. DISADVANTAGES: It can have very poor reliability due to exercise and hydration states.
Standardized Descriptions of Circumference Sites:
Abdomen: With the subject standing upright and relaxed, a horizontal measure taken at the height of the iliac crest, usually at the level of the umbilicus. Arm: With the subject standing erect and arms hanging freely at the sides with hands facing the thigh, a horizontal measure midway between the acromion and olecranon processes Butt/Hips: With the subject standing erect and feet together, a horizontal measure is taken at the maximal circumference of buttocks. This measure is used for the hip measure Ina waist/hip measure. Calf: With the subject standing erect (feet apart about 20 cm), a horizontal measure taken at the level of the maximum circumference between the knee and the ankle, perpendicular to the long axis. Forearm: With the subject standing, arms hanging downward but slightly away from the trunk, and palms facing anteriorly, a measure is taken perpendicular to the long axis at the maximal circumference. Hips/Thigh: With the subject standing, legs slightly apart ( about 10 cm) a horizontal measure is taken at the maximal circumference of the hip/proximal thigh, just below the gluteal fold. Mid-thigh: With the subject standing and one foot on a bench so the knee is flexed at 90 degrees, a measure is taken midway between the inguinal crease and the proximal border of the patella, perpendicular to the long axis. Waist: With the subject standing, arms at the sides, feet together, and abdomen relaxed, a horizontal measure is taken at the narrowest part of the torso (above the umbilicus and below the xiphoid process). The NOTF suggests obtaining a horizontal measure directly above the iliac crest as a method to enhance standardization.
During what phase of the general adaptation syndrome will a client see progressive increases in muscle size and strength?
Adaptation phase - The adaptation phase, or resistance phase, generally begins around weeks four through six and represents major muscular adaptations (biochemical, mechanical, and structural). This phase is characterized by progressive increases in muscle size and strength
Latissimus Dorsi movement:
Adduction of the arm Extension of the arm
Triceps Brachii movement:
Adduction of the arm Extension of the arm
Teres Major movement:
Adduction of the arm Extension of the arm Medial rotation of the arm
The Advantages + Disadvantages of Free Weights:
Advantages: 1. full ROM 2. normal motions 3. encourage body stabilization Disadvantages: 1. spotter needed 2. poor form
The Advantages + Disadvantages of Weight Machines:
Advantages: 1. stabilization 2. no falling weights 3. easy for beginners to learn Disadvantages: 1. not full ROM
personnel responsibilities in case of an emergency:
All personnel involved with exercise testing and supervision in a clinical exercise setting should be certified in basic CPR and preferably advanced cardiac life support
Herbal Supplements:
An herb, or botanical, is a plant or part of a plant that people use to try to stay healthy, or to treat health conditions and illnesses.
Steroids:
Anabolic steroids are synthetic, or human-made, variations of the male sex hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids. "Anabolic" refers to muscle building, and "androgenic" refers to increased male sex characteristics. Some common names for anabolic steroids are Gear, Juice, Roids, and Stackers.
Nitrates and Nitrites:
Angina, acute MI, HF, low cardiac output syndromes, HTN Vasodilators Increased - HR BP ECG Decreased - exercise ischemia Increased - exercise capacity in patients with angina and CHF Unchanged - exercise capacity without angina and CHF
Sexual harassment policies and procedures:
Any kind of intimidation, brow beating, bullying, or coercion of sexual nature; the inappropriate promise of promotions in exchange for exchange fir sexual favors; or the threat of loss of job security for failure to provide such favors The VII of the civil rights act of 1964
The anatomy and physiology of the cardiovascular system: The vasculature contains:
Arteries, arterioles, capillaries, venules, and veins
In the communication process, listening is:
As important as speaking Missed Times: 2
The anatomy and physiology of the pulmonary system: Ventilatory Threshold:
As speed increases, ventilation increases
Antipsychotics:
Behavioral syndrome, bipolar disorder, Gilles de la Tourette syndrome, hyperactive behavior, psychotic disorder, and schizophrenia EX: lithium Unchanged - HR BP
Protein/Amino Acid:
BCAAs - 1. rapidly enter the blood stream 2. delivery quickly to skeletal muscle 3. stimulate muscle protein synthesis 4. increase lean body mass 5. increase strength 6. decrease fat mass 7. decrease soreness following eccentric exercise 8. prevent declines in both power and testosterone levels following an overreaching cycle 9. decrease muscle protein breakdown
Normal Maturation Changes in Pregnancy:
BMI prior to pregnancy - weight gain during pregnancy - 1. underweight: 28-40lbs 2. normal: 25-35 lbs 3. overweight: 15-25 lbs 4. obese: 11-20 lbs COG changes - 1. shifts to anterior + superior 2. possibly causing lower back and pelvis pain Hormone changes - 1. increases in estrogen and aldosterone -contribute to retention and increased blood volume 3. relaxin - causing laxity of joints - avoid flexibility especially in first trimester Cardiovascular - 1. increased: blood volume, CO, SV, HR, and Resting O₂ 2. decreased: vascular resistance
How to assess RPE before, during, and after exercise test:
Before - Explain the scale During - Record during the last 5-10 seconds each stage or every 2 minutes (ramp protocol) After - obtain peak exercise shortly after exercise is terminated
How to assess BP before, during, and after exercise test:
Before - Monitor continuously; record in supine position and position of exercise During - Measure and record during the last 30-60 seconds of each stage or every 2 minutes (ramp protocol) After - Measure and record immediately postexercise, after 60 seconds of recovery and then every 2 minutes
How to assess HR before, during, and after exercise test:
Before - Monitor continuously; record in supine position and position of exercise During - Monitor continuously; record during the last 5-10 seconds of each minute After - Monitor continuously; record during the last 5-10 seconds of each minute
appropriate fluid intake during exercise in variable ambient temperatures:
Before: Drink 5-7 mL/kg or 0.08-0.11 oz/lb at least 4 hours before exercise During: monitor individual body weight changes during exercise to estimate sweat loss. Consumption of fluid should include 20-30 mEq/L of sodium, 2-5 mEq/L of potassium, and 5-10% of carbs After: consumption of normal meals and beverages will restore euhydration. If rapid recovery is needed drink1.5L/kg (23 oz/lb) of body weight loss
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Ankle Edema -
Bilateral Edema - most prevalent at night heart failure, bilateral chronic venous insufficiency Unilateral Edema - venous thrombosis, lymphatic blockage Generalized Edema (Anacarsa) - nephrotic syndrome, severe heart failure, hepatitic cirrhosis
Normal Maturation Changes in Older Adults:
Body Composition - 1. gain BW + fat-free mass 2. lose fat-free mass, height, and bone 3. loss of strength, muscle mass, and bone density is larger in women 4. total body water decreases - so does elasticity and pliability of tissue such as cartilage and connective tissues that are found within joints 5. decreased ROM 6. neuromuscular funciton and neuromotor funciton decreases - reduced coordination, slower walking speed, shorter stride length, slower reaction time, poorer balance, and lower agility Cardiorespiratory function and thermoregulation - 1. vessels become more stiff 2. loss of elasticity 3. higher BP 4. higher resistance to flow 5. higher ventilation 6. lower CO + SV 7. little change in HR + O₂ uptake 8. bronchioles lose their tone 9. thermoregulatory declines - number of sweat glands decrease, less evaporation, and cannot withstand the cold
Hydrostatic Weighing:
Calculates BD from BV Weight underwater is proportional to the volume of water displaced by the BV - weighed on land and water The densities of muscle and bone are higher than the density of water, whereas fat is less dense than water Error +- 2.7% BF
The Kilocalorie levels of Carbs, Fats, Protein, + Alcohol:
Carbs - 4 kcal/g Protein - 4 kcal/g Fats - 9 kcal/g Alcohol - 7 kcal/g
Progressive Overload:
Cardiorespiratory - psh faster/harder to improve -mess with frequency, intensity, volume, duration -only change one variable at a time -10% increase/week Resistance - exercise at level beyond what it is normally stressed -reps, sets, weight -progress to harder movements EX: leg press to back squat
Physiology + Pathophysiology of Pulmonary Disease:
Chronic Obstructive Pulmonary Disease - 1. includes: chronic bronchitis, emphysema, and asthma 2. progressive airflow limitation associated with an abnormal inflammatory lung response that limits the lung's ability to move air during inhalation and exhalation 3. chronic bronchitis leads to damage of the bronchial lining and impeded lung function and airflow obstruction 4. emphysema is the permanent enlargement of air spaces along with necrosis of alveolar walls causing an accumulation of air in the lung tissue Chronic Restrictive Pulmonary Disease - 1. interstitial lung disease 2. limited gas exchange within the lungs, frequent shortness of breath, and difficulty breathing
The Physiology + Pathophysiology of Overweight + Obese Clients:
Comorbities - 1. insulin resistance 2. decreased growth hormone 3. increased cholesterol synthesis and excretion 4. increased incidence of all-cause mortality
Ankle edema may be indicative of what?
Congestive heart failure Chronic venous insufficiency occurs when the veins of the lower leg cannot pump enough blood back to the heart. Missed Times: 1
Resistance Training FITT-VP Principle for Clients with Osteoporosis:
F - 1-2 nonconsecutive days may progress to 2-3 I - adjust resistance so that last 2 repps are challenging to perform - high intensity training is beneficial for those that can do it T - begin with 1 set of 8-12 reps; increase to 2 sets after 2 weeks; no more than 8-10 exercises per session T - standard equipment can be used with adequate instruction and safety considerations
Resistance Training FITT Principle for Clients with Multiple Sclerosis:
F - 2 days/week I - 60-80% 1-RM T - begin with 1 and gradually work up to 2 sets of 10-15 reps T - multijoint and singlejoint exercises using machines, free weights, resistance bands, and body weight
Resistance Training FITT Principle for Clients Who've had a Stroke:
F - 2 nonconsecutive days/week I - 50-70% 1-RM T - 1-3 sets of 8-15 reps T - use equipment and exercises that improve safety in those with deficits
Resistance Training FITT Principle for Clients with Parkinsons Disease:
F - 2-3 days/week I - 40-50% 1-RM for individuals beginning to improve strength; 60-70% 1-RM for more advanced exercisers T - 1 set o 8-12 reps; 10-15 reps in adults starting an exercise program T - for safety, avoid free weights; focus on weight machines and other resistance devices
Resistance Training FITT-VP Principle for Clients with DM:
F - 2-3 days/week I - 50-69% 1-RM (M) to 70-85% of 1-RM (V) T - 8-10 exercises, 1-3 sets of 10-15 reps T - all major muscle groups UB + LB = 4-5 exercises; resistance machines and free weights
Resistance Training FITT-VP for Overweight/Obese:
F - 2-3 days/week I - 60-70% 1-RM gradually increase to enhance strength and muscle mass T - 2-4 sets of 8-12 reps for each of the major muscle groups T - resistance machines and/or free weights
Resistance Training FITT-VP Principle for Clients with CVD:
F - 2-3 days/week I - 60-80% 1-RM T - 8-12 exercises, 1-4 sets T - elastic bands, light dumbbells, machines, wall pulley
Resistance Training FITT Principle for Clients with Kidney Disease:
F - 2-3 days/week I - 65-75% 1-RM - estimate 1-RM using >3-RM test T - a min of 1 set of 10-15 reps with a goal in most patients to achieve multiple sets. Choose 8-10 different exercises targeting the major muscle groups T - machines, free weights, or bands
Resistance Training FITT Principle for Clients with Down Syndrome:
F - 2-3 days/week I - begin with 12 reps using 60-70% 1-RM for 1-2 weeks. Progress to 75-80% 1-RM T - 2-3 sets for major muscle groups T - for safety purposes, machines are preferable to free weights
Resistance Training FITT Principle for Clients with Cancer:
F - 2-3 days/week I - start with low resistance (<30% 1-RM) and progress with smallest increments possible T - at least 1 set of 8-12 reps T - free weights, resistance machines, or weight-bearing functional tasks targeting al major muscle groups
Resistance Training FITT-VP Principle for Clients with Arthritis:
F - 2-3 days/week I - 60-80% 1-RM; initial might be 50-60% 1-RM T - 8-12 reps, 2-4 sets; include all major muscle groups T - machine or free weight exercises might also be appropriate for select individuals
Resistance Training FITT Principle for Clients with HIV:
F - 2-3 days/week I - begin at light intensity with goal of gradual progression to 60% 1-RM T - 1-2 sets, with gradual progression to 3 sets of 8-10 reps T - machine weights are safe and effective without supervision; free weights can be used for experienced lifters and/or under supervision
Resistance Training FITT-VP Principle for Clients with Pulmonary:
F - 2-3 days/week (4-5 days/week for respiratory muscles) I - 50-80% 1-RM RPE 12-15 T - 8-12 exercises, 2-3 sets T - free weights, elastic bands, BW exercises, machines
Resistance Training FITT Principle for Clients with Fibromyalgia:
F - 2-3 days/week a minimum of 48 hour rest period I - 40-80% 1-RM gradually increase to 60-80% 1-RM for strength; <50% 1-RM for muscular endurance T - strength: gradually progress from 4-5 to 8-12 reps increasing to 2-4 sets per muscle group with at least 2-3 min between sets; endurance: 15-25 reps, increasing to 2 sets with a shorter rest interval T - elastic bands, dumbbells, cuff/ankle weights, weight machines, or body weight exercises
Muscular Strength FITT-RSP:
F - 2-3 days/week of each major muscle group I - 60-80% 1-RM T - no specific time T - each major muscle group, multi-joint → single-joint, variety of exercise equipment R - 8-15 S - 2-4 P - rest intervals between 2-3 min between sets; 48-hour rest period between muscle groups
Muscular Endurance FITT-RSP:
F - 2-3 days/week of each major muscle group I - <50% 1-RM T - no specific time T - each major muscle group, multi-joint → single-joint, variety of exercise equipment R - 15-25 S - < 2 P - rest intervals between 2-3 min between sets; 48-hour rest period between muscle groups
FITT Principle for Resistance Training during Pregnancy:
F - 2-3 nonconsecutive days/week I - intensity that permits multiple submaximal repetitions (8-10 or 12-15 reps) to be performed to a point of moderate fatigue T - one set for beginners; two to three sets of intermediate and advanced; target major muscle groups T - a variety of machines, free weights, and body weight exercises are well tolerated during pregnancy (EX: upright chest press, dumbbells, lunges)
Resistance Training FITT-VP Principle for Clients with PAD:
F - 2-4 days/week nonconsecutive I - 60-80% 1-RM RPE 14-16 T - 8-12 exercises, 2-3 sets, ,8-12 reps T - all major muscle groups, lower limb emphasis
Aerobic FITT Principle for Clients with Multiple Sclerosis:
F - 2-5 days/week I - 40-70% VO2R or HRR; RPE 12-15 T - increase time initially to a min of 10 min before increasing intensity, progress to 30-60 min as tolerated T - prolonged rhythmic activities using large muscle groups
Aerobic FITT Principle for Clients with Parkinsons Disease:
F - 3 days/week I - moderate intensity T - 30 min of continuous or accumulated exercise T - prolonged rhythmic activities using large muscle groups
Aerobic FITT-VP Principle for Clients with PAD:
F - 3-5 days/week I - 40-59% VO₂R or 3-4/5 points on claudification scale T - 30-50 min/session; excluding rest periods T - weight bearing, walking/treadmill
Aerobic FITT Principle for Clients Who've had a Stroke:
F - 3-5 days/week I - 40-70% HRR or RPE 11-14 T - 20-60 min/day - 10 min bouts T - cycle ergometry and semirecumbent seated steppers; may need modification based on functional and cognitive defiencies. Treadmill walking can be considered if patient has sufficient balance and ambulation with very minimal or no assist
Aerobic FITT Principle for Clients with HIV:
F - 3-5 days/week I - begin at light intensity, gradually progress to moderate intensity T - begin with 10 min and progress to 30-60 min/day T - modality will vary with the health status and interests of the individual - presence of osteopenia will require weight-bearing physical activities
Aerobic FITT-VP Principle for Clients with Arthritis:
F - 3-5 days/week I - moderate 40-59% VO₂R or HRR; vigorous >60 VO₂R or HRR T - 150 min/week (M); 75 min/week (V) T - activities with low joint stress, such as walking cycling, swimming, or aquatic exercise
Aerobic FITT Principle for Clients with Kidney Disease:
F - 3-5 days/week I - moderate intensity T - 20-60 min of continuous activity - 3-5 min bouts of intermittent exercise aiming to accumulate 20-60 min T - prolonged, rhythmic activities using large muscle groups
Aerobic FITT Principle for Clients with Cancer:
F - 3-5 days/week I - moderate to vigorous T - 75 min/week of vigorous or 150 min/week of moderate or combination T - prolonged, rhythmic activities using large muscle groups
Aerobic Training FITT-VP Principle for Clients with Pulmonary:
F - 3-5 days/week I - prescribed on individual basis T - 20-60 min/session T - walking or cycling
Cardiorespiratory Fitness FITT-VPP:
F - 3-5 days/week (3-vigorous; 5-moderate) I: 40-85% of HRR or 60-90% HRmax T: 20-60 min (150 min-moderate; 75 min-vigorous) T: rhythmic, involving large muscle groups, continuous V: product of frequency x intensity x duration P: 10% at most; start slow; duration → frequency → intensity P: one continuous session or 10 min bouts
Aerobic Training FITT-VP Principle for Clients with DM:
F - 3-7 days/week I - 40-59% HRR or RPE 11-12 (M); 60-89% VO₂R or 14-17 RPE (V) T - or 150 min/week (T2DM) (M), 75 min/week (V) T - walk, jog, bike, water aerobics
Aerobic FITT Principle for Clients with Down Syndrome:
F - 3-7 days/week I - 40-80% VO2R or HRR; RPE not used in this population T - 30-60 min/day intermittent exercise bouts of 10-15 min may be used T - Primary activity is walking with progression to running using intermittent runs; swimming; combined arm and leg ergometry
Aerobic FITT-VP Principle for Clients with CVD:
F - 3-7 days/week (3 if all are vigorous) I - moderate 40-59% HRR or RPE <11-14; vigorous 60-89% HRR; deconditioned 30-39% HRR T - 1,500-2,000 kcal/week or 20-60 min T - large dynamic muscle group exercises
Aerobic FITT-VP Principle for Clients with Osteoporosis:
F - 4-5 days/week I - Moderate intensity; use CR-10 scale (3-4) T - begin with 20 min; gradually progress to a minimum or 30 min (max 45-60 min) T - walking, cycling, weight bearing preferred
Flexibility FITT-VP Principle for Clients with Osteoporosis:
F - 5-7 days/week I - slight discomfort or tightness T - 10-30 sec hold (static); 2-4 reps each exercise T - static stretching of all major joints
FITT Principle for Resistance Training in Children and Adolescents:
F - > 3 days/week I - use of body weight as resistance or 8-15 submaximal repetitions of an exercise to the point of moderate fatigue with good mechanical form T - as part of >60 min/day of exercise T - muscle strengthening physical activities can be unstructured (EX: playing on playground equipment, climbing trees, tug of war) or structured (EX: lifting weights, working with resistance bands)
FITT Principle for Resistance Training in Older Adults:
F - >2 days/week I - light intensity (40-50% 1RM) for beginners; progress to moderate-to-vigorous intensity (60-80% 1RM); alternatively moderate (5-6) to vigorous (7-8) intensity on a scale 0-10 T - 8-10 exercises involving the major muscle groups; 1-3 sets of 8-12 reps each T - progressive weight-training programs or weight-bearing calisthenics, stair climbing, and other strengthening activities that use the major muscle groups
FITT Principle for Flexibility Training in Older Adults:
F - >2 days/week I - stretch to the point of tightness of slight discomfort T - hold stretch for 30-60 seconds T - any physical activities that maintain or increase flexibility using slow movements that terminate in static stretches for each muscle group rather than rapid ballistic movements
Flexibility FITT-VPP:
F - >2-3 days/week I - stretch to the point of tightness or slight discomfort T - hold static stretch 10-30 seconds; 30-60 seconds in older population PNF 3-6 seconds of light-moderate contraction followed by a 10-30 second assisted stretch T - series of exercises for each major muscle-tendon, static flexibility, PNF V - 60 sec for each stretch P - 2-4 sets of each stretch, warm-up muscles P - unknown
FITT Principle for Aerobic Training in Older Adults:
F - >5 days/week for moderate intensity; 3 days/week for vigorous intensity I - on a scale of 0-10 for level of physical exertion, 5-6 for moderate intensity and 7-8 for vigorous T - 30-60 min/day of moderate intensity exercise; 20-30 min/day of vigorous intensity of exercise; or an equivalent combination of moderate and vigorous intensity exercise; may be accumulated in bouts of at least 10 min each T - any modality that does not impose excessive orthopedic stress such as walking. Aquatic exercise and stationary cycle exercise may be advantageous for those with limited tolerance for weight-bearing activity
Aerobic FITT-VP Principle for Clients with Dyslipidemia:
F - >5 days/week to maximize calories I - 40-75% VO₂R or HRR T - 30-60 min/day T: prolonged rhythmic activities using large muscle groups
Aerobic FITT Principle for Clients with Fibromyalgia:
F - begin with 1-2 days/week and gradually progress to 2-3 days/week I - begin at very light intensity; gradually progress to moderate intensity T - begin with 10 min and gradually increase to 30-60 min T - low-impact/non weight bearing exercise
Flexibility FITT Principle for Clients with Fibromyalgia:
F - begin with 1-3 days/week and progress to 5 days/week I - active and gentle ROM stretches for all muscle tendon groups in the pain free range - stretch to the point of tightness or slight discomfort T - initially hold the stretch for 10-30 seconds, progress to holding each stretch for up to 60 sec T - elastic bands and unloaded stretching
FITT Principle for Aerobic Training in Children and Adolescents:
F - daily I - most should be moderate (noticeable increase in HR and breathing) to vigorous intensity (substantial increases in HR and breathing). Include vigorous intensity at least 3 days/week T - as part of >60 min/day T - enjoyable and developmentally appropriate activities, including running, brisk walking, swimming, dancing, bicycling, and sports such as soccer, basketball, or tennis
Flexibility FITT-VP Principle for Clients with Arthritis:
F - daily I - move through ROM feeling tightness/stretch without pain T - up to 10 reps for dynamic movements; hold static stretched for 10-30 sec T - a combination of dynamic and static stretching focused on all major joints
Resistance Training FITT Principle for Clients with Spinal Cord Injury:
F - min of 2 days/week I - use 20-RM for each exercise T - 1-2 sets of each exercise per session initially, progress to 3 sets of 8-10 exercises T - accessible resistance exercise machines are convenient and safe; if not available use dumbbells, cuff weights, or elastic bands/tubing
Aerobic FITT Principle for Clients with Spinal Cord Injury:
F - min of 2 days/week; progress to 3; athletes can increase to 3-5 days/week I - beginners moderate intensity; athletes 75-90% 1-RM T - bouts of 5-10 initially with 5 min recovery periods; increase to at least 20 min per session and decrease or eliminate rest periods T - engage the largest possible muscle mass
What concept, if applied, makes resistance training easier to perform?
F = ma Missed Times: 1
Resistance Training FITT Principle for Clients with Hypertension:
F: 2-3 days/week I: 60-70% 1-RM may progress to 80% 1-RM, for older and novice clients begin at 40-50% 1-RM T: 2-4 sets of 8-12 reps for each major muscle groups T: Resistance machines, free weights, and/or body weight
Resistance Training FITT-VP Principle for Clients with Dyslipidemia:
F: 2-3 days/week I: moderate to vigorous intensity to improve strength; <50% 1-RM to improve muscular endurance T: 2-4 sets; 8-12 reps for strength; <2 sets, 12-20 reps for muscular endurance T: resistance machines, free weights and/or body weight
Aerobic FITT Principle for Clients with Hypertension:
F: 5-7 days/week I: Moderate Intensity T: >30 min/day of continuous or accumulated exercise - 10 min bouts T: prolonged, rhythmic activities, using large muscle groups
Cues to Action:
Factors that activate the change process and get someone to start exercising
Coracobrachilalis movement:
Flexion of the arm Adduction of the arm
Anterior Deltoid movement:
Flexion of the arm medial rotation of the arm
Biceps Brachii movement:
Flexion of the arm supination of the hand
Plantarflexion of the foot muscles used:
Flexor digitorum longus Flexor hallucis longus Gastronemius Soleus
Flexor hallucis longus movement:
Flexor hallucis longus movement: plantar flexion
Beta blockers:
For hypertension, angina, arrhythmias, migraine headaches, anxiety and heart failure because of systolic dysfunction Reduce blood pressure by blocking epinephrine Decreased HR BP ECG Ischemia VO2max
Functions of skeletal muscle:
Force production for locomotion and breathing Force production for postural support Heat production during cold stress
Benefits associated with exercise training in apparently healthy clients and those with controlled diseases:
Improvement in CVD/Respiratory Function 1. increase max VO2 uptake from central/peripheral adaptations 2. decrease minute ventilation 3. decrease myocardial O2 cost 4. decrease HR + BP 5. increase capillary density in skeletal muscle 6. increase exercise threshold for lactate 7. increase exercise threshold for onset of disease symptoms Reduction in CVD Risk Factors 1. decrease resting SBP/DBP 2. decrease total body fat - decrease abdominal fat 3. decrease insulin - increase glucose intolerance 4. decrease blood platelet adhesiveness + aggregation 5. decrease inflammation Decreased morbidity + mortality Other Benefits 1. decreased anxiety + depression 2. improved cognitive function 3. enhanced physical function + independent living 4. enhanced feelings of well-being 5. enhanced performance of work, recreational, + sports activities 6. reduced risk of falling/injuries from falls 7. prevention or migration of functional limitations 8. effective therapy for many chronic diseases
The legal implications of the use of incident report documents
Incident reports should be clearly documented including the event time and date, witness present, and a detailed report of the medical emergency care provided. Copies of all documentation should be preserved on site maintaining the injured personnel's confidentiality, and a corresponding follow-up post incident report is highly recommended.
Ventilation During Exercise:
Increases linearly with work rate until 50-80 % of VO2max, at which point it reaches the ventilatory threshold and ventilation increases exponentially
Cardiac Output During Exercise:
Increases with intensity
Stroke Volume During Exercise:
Increases with workload 40-60%
Alpha blockers:
Inhibit norepinephrine, causing vessels not to constrict HTN and benign prostatic hyperplasia Unchanged - CO HR performance Decreased - SBP exercise ischemia
The pathophysiology of myocardial infarction:
Injury/death of the muscular tissue of the heart
Determining Exercise Intensity using HRR:
JTA 2.BD - Determining Exercise Intensity using HRR: Target HR = (HRmax - HRrest) x % of intensity + HRrest Very Light - <30 Light - 30-39 Moderate - 40-59 Vigorous - 60-89 Near Max to Max - >90
Coronal / Frontal plane:
Lateral, Sagittal, or Antero-posterior axis Bisects the body laterally from side to side, dividing it into front and back halves. Abduction and Adduction movements occur in this plane.
Chronic autoimmune diseases impacted by psychological stress include AIDS and:
MS Missed Times: 1
Periodization Chart:
Macrocycle - 1 year -Mesocycle: hypertrophy (months 1-3) -Mesocycle: strength (months 4-8) -Mesocycle: power (months 9-12) Microcycle - week 1 Microcycle - week 2
What prescription drugs have little effect on HR and no direct impact on exercise capacity or exercise prescription?
Niacin Missed Times: 1
Hypertension:
Normal: 120/80 Prehypertension: 120-139/80-89 (maybe drugs) Stage 1 Hypertension: 140-159/90-99 (drugs) Stage 2 Hypertension: >160/>100 (drugs)
In active listening, feedback should be offered?
Once the sender and receiver agree the original message was accurately conveyed and interpreted Missed Times: 1
Opioids:
Opiate Agonists Pain, chronic nonmalignant pain, MI, delirium, acute pulmonary edema, preoperative sedation, cough and opiate dependence Opiate Partial Agonists (Pain and Opiate Dependence) General anesthesia (adjunctive) and pain Unchanged performance
Vitamin B5:
RBC production, sex-related hormones, digestion
What is the most appropriate measure of exercise intensity for a client with CVD?
RPE Missed Times: 1
The intensity of work is represented by ___________, amount of force is represented by _____________, and displacement is represented by the ____________.
RPE; resistance; ROM Missed Times: 1
Vitamin E:
antioxidant, neutralizes free radicals, immune functions, RBC development
Specificity:
Specific Adaptations to Imposed Demands specific exercise elicits specific adaptations, creating specific training effects Cardiorespiratory - marathon runner needs to run, cyclists needs to bike Resistance - targeted muscles gain adaptations
Antiarrhythmic Agents:
Specific for individual drugs but generally includes suppression of atrial fibrillation and maintenance of normal sinus rhythm, serious ventricular arrhythmias in certain clinical settings, and increase in AV nodal block to slow ventricular response in atrial fibrillation All antiarrhythmic agents may cause new or worsened arrhytmias
Selenium:
antioxidant, thyroid hormon metabolism
YMCA bench press test:
Standardized repetitions at a rate of 30 lifts/min. Men are tested using 80 lb barbell Women are tested using a 35 lb barbell. Scored by number of successful repetitions completed. Controls for rep duration and posture alignment, therefore highly reliable.
Vitamin A:
antioxidant, vision, immune system, skin health
Calculating the Caloric Expenditure of an Exercise Session:
Take VO₂max → L/min x 5kcal = ____
The anatomy and physiology of the pulmonary system: Ventilation:
The exchange of air between lungs and atmosphere so oxygen can be exchanged for carbon dioxide in the alveoli
Hedonic Theory:
The perceived utility of a behavior or experience is defined by an individual's affective response to the behavior animals move toward pleasure and away from pain EX: Crossfit vs. TPT
Sliding Filament Theory:
The sliding filament theory is the explanation for how muscles contract to produce force. As we have mentioned on previous pages, the actin and myosin filaments within the sarcomeres of muscle fibres bind to create cross-bridges and slide past one another, creating a contraction. The sliding filament theory explains how these cross-bridges are formed and the subsequent contraction of muscle.
Curl-up (Crunch) Test procedures for measurement of muscular endurance:
Two strips of masking tape are to be placed on a mat on the floor at a distance of 12 cm apart (less than 45 yrs of age) or 8 cm apart (for clients 45 or older) Subjects are to lie in a supine position across the tape, knees bent at 90 degrees with feet on the floor and arms extended to their sides, such that their fingertips touch the nearest strip. This is the bottom position. To reach the top position, subjects are to flex their spines to 30 degrees, reaching their hands forward until their fingers touch the second strip of tape. A metronome is set at 40 bpm. AT the first beep, the subject begins the curl-up, reaching the top position at the second beep, returning tot he starting position at the third, top position fourth, et c. Repetitions are counted each time the subject reaches the bottom position. The test is concluded either when he subject reaches 75 curl-UPS, or the cadence is broken. Every subject will be allowed several practice repetitions prior to the start of the test
Basic steps in 1-RM Test:
Warm up by completing a number of submaximal repetitions of the specific exercise that will be tested Determine the 1-RM (or any multiple) within four trials with rest periods of 3-5 minutes between trials. Select an initial weight that is within the subject's perceived capacity (50-70%) Distance is progressively increased by 2.5-20 kg until the subject cannot complete the selected repetitions: (all repetitions should be performed at the same speed of movement and ROM to instill consistency between trials) Final weight lifted successfully is recorded as the absolute 1-RM or multiple RM
Law of Inertia:
a body at rest will remain at rest and a body in motion will stay in motion unless acted upon by an external force
Meglitinides:
antidiabetic short-acting stimulation of beta cells to produce more insulin
Adipocyte:
a cell specialized for fat storage
What clients with known CVD would be classfied as low risk for exercise?
a client with a resting BP of 145/91 Missed Times: 1
What clients with a known CVD would be classfied as low risk for exercise?
a client with a resting blood pressure of 145/91 Missed Times: 1
According to ACSM guidelines, significant health benefits can be achieved with:
a combination of moderate to vigorous exercise involving major muscle groups, 30 to 60 minutes per session, 3 to 5 days per week Missed Times: 1
Sulfonylureas:
antidiabetic stimulate b-cells to produce more insulin
What is an example of emotional support?
a friend periodically calling to encourage sticking with a workout program Missed Times: 1
Asking clients to document how they use their time for 1 week and identify areas where they can incorporated exercises is an example of a strategy for overcoming:
a personal barrier Missed Times: 1
Gluteus minimus movements:
abduction of the leg medial rotation of the leg
Dyspnea is defined as:
abnormally uncomfortable awareness of breathing Missed Times: 1
Vitamin D:
absorption of calcium, bone growth, bone formation
You client asks you to recommend a cardio machine for her home use. Helping your client in this way is considered:
acceptable if you work with reliable fitness equipment dealers to whom you refer the client Missed Times: 2
Supportive feedback is critical to convey:
acceptance Missed Times: 2
Thermogenesis:
act of eating and digestion of food requires energy
Amylin Analogue:
antidiabetic that mimics amylin, a hormone secreted with insulin to inhibit glucose, for postprandial glycemic control
As an EP-C is conducting the initial interview, she identifies one of the client's statements that can be used for teaching and learning opportunities. In doing so, she is demonstrating?
active listening Missed Times: 1
When describing cardiorespiratory fitness, the central oxygen delivery processes refer to:
activity of the heart and circulatory system Missed Times: 1
Biguanides:
antidiabetic--decreases sugar production by liver and decreases insulin resistance
Vitamin B2:
antioxidant
Unipennate muscle:
all the muscle fibers are on the same side of the tendon produce less movement than longitudinal, but greater contraction force EX: anterior tibialis
An exercise test is recommended prior to exercise training but physician is not available to supervise the test. Who can also supervise an exercise test?
an allied health care professional certified in ACLS Missed Times: 1
Flexion of the arm muscles used:
anterior deltoid pectoralis major biceps brachii coracobrachialis
Alpha-Glucosidase Inhibitors:
antidiabetic Slows the absorption of carbohydrates in the gastrointestinal tract
Glucagon-like peptide 1 receptor agonists:
antidiabetic activate GLP-1 that is a potent antihyperglycemic hormone ethat stimulates insulin release
Dipeptidylpeptidase-4 Inhibitors:
antidiabetic enhances insulin release by preventing breakdown of glucagon-like peptide 1 (glp-1) that is a potent antihyperglycemic hormone
Thiazolidinediones:
antidiabetic improves sensitivity of insulin receptors in muscle, liver and fat cells
The theory of planned behavior suggests that successful behavior change is dependent on the client's subjective norms, perceived control, and:
attitude Missed Times: 2
Sending a reminder of a training session via an email to your client may help with:
avoiding relapse Missed Times: 1
Which skill-related acitivity is essential in minimizing the risk of developing osteoporosis?
balance Missed Times: 1
Which skill-related exercises would be most beneficial to older adults:
balance and coordination Missed Times: 1
You are working with a patient with CAD who wants to start training but who has not been able to undergo a graded exercise test. You should:
begin at a low intensity with a slow progression and monitor closely Missed Times: 1
An individual is more likely to adopt a problem management coping strategy when the situation is appraised as:
changeable Missed Times: 1
One of the main reasons skipping meals negatively impacts the body fat level is:
changes in blood sugar levels impacts insulin production, increasing fat stores Missed Times: 2
Physiology + Pathophysiology of Multiple Sclerosis:
chronic inflammatory autoimmune disease of the CNS nervce demyelination due to an attack from activated T cells that cross the blood-brain barrier visual disturbances, weakness, fatigue, sensory loss
Upward rotation of the scapula muscles used:
trapezius serratious anterior
ACSM certified and registered professionals are guided by specific principles and standards set forth by what?
code of ethics Missed Times: 2
Organic Model of Leadership:
collective vision of the group as a team
Creatine:
composed of 3 amino acids: 1. methionine 2. arginine 3. glycine produced by the body in minuscule amounts 1. liver 2. kidneys 3. pancreas found in small quantities in salmon and red meat 90% of creatine in our bodies is found within the muscles used by the skeletal muscle to rapidly regenerate ATP during bouts of muscular contraction super-hydrates your muscles by acting as an osmolyte which increases the influx of fluid into muscle cells increases protein synthesis, increases muscle fiber size, and increases performance benefits: 1. enhance lean body mass 2. enhance 1RM strength 3. fuel source for the brain 4. enhance total volume 5. enhance power output 6. may increase IGF-1 and have favorable interaction with myostatin
Upward head during a squat - what muscles are tight/lengthened?
compression and tightness in the cervical extensor region
Shoulder impingement:
compression of the tendons in the subacromial space with shoulder joint motion Missed Times: 1
To minimize any type of detraining effects, strength training should primarily consist of?
concentric training Missed Times: 1
Social Ecological Theory:
consider the impact and connections between individuals and their environments behavior results from influences from: 1. intrapersonal factors - biological, psychological 2. interpersonal factors - family, friends, culture 3. organizational factors - schools, worksites, churches 4. physical environments - built, natural 5. policies - laws, regulations, codes interventions are more likely to work when they target multiple levels above
A client tells the EP-C about a new diet he is considering. He has friends that are following the diet with great weight-loss results. What would you recommend?
consider what your optimal dietary needs are and work to adopt permanent dietary changes Missed Times: 1
Tom is a 65-year-old normal healthy male who has exercised consistently for the last 5 years. While having him perform a set of abdominal crunches (a new exercise for him), he reports a gradual onset of a "dull ache" and "slight burn" in his neck toward the end of the set. Upon set completion, these feelings subside. Which of the following is the BEST course of action?
continue the exercise as part of his regimen and provide education Missed Times: 1
Tom is a 65-year-old normal healthy male who has exercised consistently for the last 5 years. While having him perform a set of abdominal crunches (a new exercise for him), he reports a gradual onset of a "dull ache" and "slight burn" in his neck toward the end of the set. Upon set completion, these feelings subside. What is the best course of action?
continue to the exercise as part of his regimen, and provide education Missed Times: 1
Lordosis is defined as:
convexity of the spinal curvature that is anterior Missed Times: 1
The physiological principles related to the cool-down:
cool-down body lower body temperature lower HR reduce pooling of blood in outer extremities
Evaluation of stressors includes determining coping resources, emotional reaction, and:
coping self-efficacy Missed Times: 2
In the health belief model of behavior change, the most powerful determinants of health behaviors are the perception of barriers and:
costs of taking action Missed Times: 3
Undulating (nonlinear) Periodization:
daily fluctuations of volume + intensity
According to the transtheoretical model, weighing the pros and cons of becoming physically active when moving through the stages of change is called:
decisional balance Missed Times: 1
Joseph has reached his strength and body composition goals by strength training three days per week for an hour the last few months. He now wants to focus on maintaining his strength while on summer vacation for a month. Which program would be MOST appropriate?
decrease frequency to 2 days per week, training the total body for at least 1 set Missed Times: 2
Medications that affect heart rate and/or blood pressure response during exercise include:
diuretics Missed Times: 2
What is a critical aspect of proper risk management?
documentation Missed Times: 1
During gait, you notice that your client tends to put weight on the lateral edge of the feet. This is mostly because the client cannot __________ the foot properly.
dorsiflex Missed Times: 1
Extensor digitorum longus movement:
dorsiflexion of the foot
Extensor hallucis longus movement:
dorsiflexion of the foot
Which type of muscle action produces the highest amount of force?
eccentric Missed Times: 1
Which of the following is one of the principal symptoms of cardiac and pulmonary disease?
dyspnea Missed Times: 1
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Shortness of Breath -
dyspnea left ventricular dysfunction, COPD
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Orthopnea -
dyspnea occuring at rest in recumbent position relieved by standing up or sitting up left ventricular dysfunction
Diuretics:
edema, HTN, HF, and certain kidney disorders Aka "water pills" Help the body eliminate excess salt and water through urine Edema, HTN, HF, and certain kidney disorders With improper hydration can lower blood pressure during exercise and increase HR during exercise
Levator Scapulae movement:
elevation of scapula
Background checks are typically conducted by fitness facilities to verify what?
employment history Missed Times: 1
Reinforcing factors:
encourage individuals to reward themselves for meeting behavioral goals. reinforcements can be either internal or external
What is a role of the EP-C regarding client use of prescription or over-the-counter medications?
encouraging clients to communicate any changes in medication routine Missed Times: 2
Resting Metabolic Rate:
energy required for normal regulatory balance and body functions at rest
For athletes seeking to optimize performance, diets that are severely energy-deficient should not be recommended because:
energy requirements cannot be met to sustain power output Missed Times: 1
Hyperplasia:
enlargement of an organ/tissue by an increase in production of cells
The emergency policy is the most critical facility policy because it functions primarily to:
ensure that minor problems do not escalate into major incidents and that major incidents do not intensify to fatal events Missed Times: 1
During unilateral contraction, what muscles produce lateral flexion and axial rotation, respectively?
erector spinae, multifidus Missed Times: 2
After completing a push-up test an EP-C tells a client, "You were able to complete 21 push-ups in one minute" What type of feedback is this?
evaluative Missed Times: 1
Fibularis brevis movement:
eversion of the foot
Fibularis longus movement:
eversion of the foot
Law of Reaction:
every applies force is accompanied by an equal and opposite reaction force
Obese clients benefit most from what?
exercise and dietary restrictions Missed Times: 1
What provides emotional support for a new client?
having family and friends encourage regular attendance Missed Times: 1
What promotes the safest environment for an older adult beginning balance training?
having spotters close by Missed Times: 1
During an outdoor training session on a warm day, your client begins to exhibit a weak rapid pulse, thirst, general weakness, reduced rate of sweating, and headache. He is most likely experiencing:
heat exhaustion Missed Times: 1
According to the Socialecological Model, what can the EP-C do to help make physical activity interventions effective?
help the client choose new home exercise equipment Missed Times: 2
One of the roles of protein is maintaining fluid balance between the blood and surrounding tissues. During exercise this:
helps maintain blood volume and sweat rates Missed Times: 1
The negative effects of a lower metabolic rate include what?
higher body weight Missed Times: 1
Gynoid Obesity:
hip obesity less chance of diseases
What is least likely to cause injury during pregnancy?
holding a light stretch for approximately 15 seconds Missed Times: 1
Physiology + Pathophysiology of HIV:
human immunodeficiency virus The virus can be transmitted through contact with infected blood, semen, or vaginal fluids. Within a few weeks of HIV infection, flu-like symptoms such as fever, sore throat, and fatigue can occur. Then the disease is usually asymptomatic until it progresses to AIDS. AIDS symptoms include weight loss, fever or night sweats, fatigue, and recurrent infections. No cure exists for AIDS, but strict adherence to anti-retroviral therapy (ART) can dramatically slow the disease's progress, prevent secondary infections and complications, and prolong life.
Physiology + Pathophysiology of Diabetes Mellitus:
hyperglycemia - increased blood glucose levels T1DM - 1. quite uncommon 5-10% 2. absolute deficiency in blood insulin release because of the destruction of pancreatic insulin secreting beta cells T2DM - 1. elevated blood glucose levels which is typically a result of increasing insulin resistance
The most important reasons for maintain collaborative relationships with health care professionals is to optimize client outcomes and:
identify risk factors Missed Times: 1
The most important reasons for maintaining collaborative relationships with health care professionals is to optimize client outcomes and:
identify risk factors Missed Times: 2
Effective Listening:
important assurances that the message is receiving appropriate attention and consideration, which helps build rapport between the professional and the client or patient
Vitamin B3:
improves circulation, production of sex/stress hormone, aids in skin, eye, hair, and liver health
Winging - what muscles are tight/lengthened?
inability of the parascapular muscles to stabilize the scapulae against the rib cage
What is considered an intrinsic risk factor for musculoskeletal injury?
inadequate conditioning Missed Times: 1
What can be expected of older adults who begin an exercise program later in life?
increase in fat-free mass Missed Times: 2
Hypertrophy:
increase in skeletal muscle size
What is the most appropriate for the resistance training program of a client with known CVD?
increase loads for upper body exercises by 2-5 pounds per week Missed Times: 1
A client has been completing the following exercise protocol for the barbell deadlift exercise 3 times per week for the past 6 weeks: 1 set; 6 reps; 275 pounds 2nd set; 5 reps; 265 pounds 3rd set; 5 reps; 265 pounds 4th set; 4 reps; 250 pounds He states that for the past two sessions the last set has not challenged him. What is the most appropriate adjustment to his program to continue increasing muscular strength?
increase the load for all sets by 5-10 lbs Missed Times: 2
Signs/Symptoms of Tendonitis:
inflamed tendon, micro-tears when overloaded
Physiology + Pathophysiology of Arthritis:
inflammation of a joint Rheumatoid Arthritis: 1. autoimmune, chronic inflammatory disease effecting the synovial lining of joints and other connective tissue 2. slowly progressing disease that affects in 1 in 12 adult women and 1 in 20 adult men 3. severe joint pain, inflammation, reduced muscle mass, loss of muscle strength/endurance, decreased mobility, and impaired physical activity 4. rheumatic cachexia: loss of muscle strength which creates cytokine-driven hypermetabolism and protein degradation 5. increased risk of CVD Osteoarthritis - 1. chronic degenerative joint disease that is more prevalent with age 2. deficits in articular cartilage of synovial joints 3. bone remodeling and overgrowth at the joint margins occur 4. most common areas: hips, knees, cervical and lumbar spine, distal interphalangeal joints of the fingers, and carpometacarpal joint of the thumb 5. associated with obesity
A wirtten document provided to the client sharing health and fitness information to achieve understanding of participation options is called a/an:
informed consent Missed Times: 1
Lateral rotation of the arm muscles used:
infraspinatus teres minor posterior deltoid
Some of the most important work of the EP-C is establishing rapport, creating a comfortable environment, and:
inspiring client motivation Missed Times: 2
Before fitness testing and training, initial client assessments should include health issues, exercise history, and:
intended time frame for achieving desired goals Missed Times: 1
What muscle functions to rotate the lumbar spine?
internal and external obliques Missed Times: 1
While a manager will use precedent, policy, or procedure to handle conflict, a leader will use:
interpersonal skills Missed Times: 2
The most common mineral deficiency the EP-C is likey to encounter:
iron Missed Times: 1
Lean Body Mass:
is a component of body composition, calculated by subtracting body fat weight from total body weight: total body weight is lean plus fat. In equations: LBM = BW − BF Lean body mass equals body weight minus body fat LBM + BF = BW Lean body mass plus body fat equals body weight
Behavioral Intentions:
is defined as a person's perceived likelihood or "subjective probability that he or she will engage in a given behavior
Total Cholesterol:
is the total amount of cholesterol in your blood; includes LDL, or "bad" cholesterol and HDL, or "good" cholesterol <200 - desirable 200-239 borderline high >240 high
What best describes the physiological principle associated with the valsalva maneuver?
it increases intrathoracic pressure, which results in decreased stroke volume Missed Times: 1
Helping clients set realistic goals is a good practice for the EP-C because:
it promotes exercise adherence Missed Times: 1
What is the most appropriate for novice athlete starting plyometric training?
jumps in place Missed Times: 1
During a back-loaded squat, what position should the head be in?
keep the head forward with the chin level Missed Times: 1
Which exercise provides dynamic constant external resistance?
kettlebell swing Missed Times: 1
The study of the mechanics of human movement is called:
kinesiology Missed Times: 1
What stretch is best for stretching the iliopsoas?
kneeling hip flexor stretch Missed Times: 1
hyperextension or collapsing of the low back - what muscles are tight/lengthened?
lack or core, abdominal, and low-back strength, resulting in instability
During aerobic exercise with gradually increasing intensity, the point at which the increased demand for oxygen results in a nonlinear increase in ventilation corresponds with:
lactate threshold Missed Times: 2
Infraspinatus movement:
lateral rotation of humerus
Teres minor movement:
lateral rotation of humerus
Obturator externus movements:
lateral rotation of the leg
Quadratus Femoris movements:
lateral rotation of the leg adduction of the leg
Signs/Symptoms of Sprain:
ligament 1. no laxity, no loss of function, mild pain/discomfort 2. moderate laxity but end point, moderate loss of function, moderate pain 3. no end feel, severe loss of function, painless/painful
Which periodization model involves changing training volume and intensity gradually over time?
linear Missed Times: 1
Behavioral Beliefs:
link the behavior of interest to expected outcomes and experiences. A behavioral belief is the subjective probability that the behavior will produce a given outcome or experience.
A common strategy of altitude training used by athletes to improve performance is known as:
live high, train low Missed Times: 2
What muscle functions as an agonist during shoulder flexion?
long head of the biceps brachii Missed Times: 4
A muscle that produces a low force and has a high contractile rate is classified as a _______________ muscle.
longitudinal muscle Missed Times: 1
Impaired Fasting Glucose:
may also be known as pre-diabetes or metabolic syndrome. occurs when blood glucose levels in the body are elevated during periods of fasting, but not enough to prompt a diagnosis of diabetes. Effectively, a person with impaired fasting glycemia isn't able to process glucose as efficiently as they should be able to. >126 - high
Individuals that report what after resistance training should significantly reduce training load and volume and increase the amount of rest?
moderate muscular soreness Missed Times: 1
During the preparticipation screening, your client is determined to have 4 risk factors. this is considered to be:
moderate risk Missed Times: 1
Fuel Sources for Anaerobic Metabolism:
most carbohydrates - hardly ever use protein for fuel
Physiology + Pathophysiology of Down Syndrome:
most common developmental disability - significant limitations to intellectual functioning and adaptive behavior
Fuel Sources for Aerobic Metabolism:
mostly fats
Physiology + Pathophysiology of Parkinsons Disease:
neurodegenerative disease chronic, progressive neurological disorder characterized clinically by symptoms consisting of resting tremor, bradykinesia, rigidity, postrual instability, and gait abnormalities reduction of neurotransmitter dopamine
Fibrous joint:
no movement
The consequences of inappropriate weight loss methods - Vibrating Belt:
no weight loss
What demonstrates that the EP-C is actively listening to the client?
nodding the head and making appropriate eye-contact Missed Times: 2
Physiology + Pathophysiology of Cerebral Palsy:
non-progressive lesion of the brain occuring before, at, or soon after birth that interferes with normal brain development caused by damage to areas of the brain that control and coordinate muscle tone, reflexes, posture, and movement two forms - 1. spastic: increased muscle tone typically involving the flexor muscle groups of the upper extremity and extensor muscle groups of the lower extremity 2. athetoid: involuntary and/or uncontrolled movement that occurs primarily in the extremities
Your client forgot his athletic shoes and asks to train with you in his work boots. You should:
not allow him to train with inadequate shoes Missed Times: 1
Anterior pelvic tilt - what muscles are tight/lengthened?
often associated with lordosis tight hip flexors and erector spinae lengthened rectus abdominis and hamstrings
During the supine rotational stretch, it is important to have the abdomen ________.
oriented toward the ceiling Missed Times: 1
During pregnancy, resistance and flexibility exercises in the supine position should be avoided to prevent what?
orthostatic hypotension Missed Times: 1
Soleus movement:
plantar flexion
_______ of the cardiovascular and respiratory systems is required to produce beneficial adaptations in cardiorespiratory endurance.
overload Missed Times: 1
VO2 is lower than required to create adequate energy during exercise via the oxidative energy systems. This is known as:
oxygen deficit Missed Times: 1
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Intermittent Claudication
pain that occurs in lower extremeties with an inadequate blood supply walking upstairs/uphill, exercising described as a cramp atherosclerosis, coronary artery disease, diabetes
A manifestation of CAD is:
pain that occurs with exertion or exercise Missed Times: 2
What muscle is involved in a dumbbell wrist curl?
palmaris longus Missed Times: 3
Individuals with hyperkyphosis would benefit most from increasing the flexibility of what muscles?
pectoralis major Missed Times: 2
Adduction of the arm muscles used:
pectoralis major coracobrachialis posterior deltoid teres major triceps brachii latissimus dorsi
Extension of the arm muscles used:
pectoralis major teres major latissimus dorsi posterior deltoid triceps brachii
What muscle inserts on the humerus?
pectoralis major Missed Times: 2
Methods for Modifying Body Composition - Diet:
permanent dietary changes - not FADs
What muscles are prime movers for eversion of the ankle joint?
peroneus longus and brevis Missed Times: 3
Signs/Symptoms of Low Back Pain:
pg. 184
Signs/Symptoms of Osteoarthritis:
pg. 297-301
Signs/Symptoms of Rheumatoid Arthritis:
pg. 297-301
Signs/Symptoms of Osteoporosis:
pg. 345
Cardiovascular disease incidence and mortality are inversely related to both PA and:
physical fitness Missed Times: 1
During the weight-bearing phase of gait, the ________ acts like a spring to store mechanical energy that is then released during foot push-off.
plantar fascia Missed Times: 3
Flexor digitorum longus movement:
plantar flexion
Gastronemius movement:
plantar flexion
Transtheoretical Model:
precontemplation - not intending to take any action within the next 6 months Decisional balance - pros < cons 1. increasing knowledge 2. caring about consequences to others 3. being aware of risks of physical inactivity contemplation - intending to alter their behavior within the next 6 months; may be becoming more aware of the pros of engaging in PA; however some things this may outweigh the benefits Decisional balance - pros > cons 1. increasing knowledge 2. caring about consequences to others 3. realizing being active is a part of who they want to be 4. being aware of risks of physical inactivity preparation - intending to increase PA in the immediate future; may have a specific plan and seeking resources for help Decisional balance - pros >> cons 1. committing to change 2. realizing society is supportive of change action - specific measurable changes in their PA in the past 6 months Decisional balance - pros >> cons 1. stimulus control 2. reinforcement management - using rewards 3. substituting healthy alternatives for unhealthy behaviors 4. enlisting social support maintenance - maintaining PA and are working to prevent relapse to old habits
Impaired glucose tolerance is consistent with?
prediabetes - blood glucose is elevated between 100-125 Missed Times: 3
Bronchodilators:
prevent wheezing, shortness of breath, and troubled breathing caused by asthma, chronic bronchitis, emphysema, and other lung diseases Unchanged - HR BP ECG VO2max
Pronator muscles used:
pronator teres pronator quadratus
Professional Liability Insurance:
protects individuals and organizations that provide professional services as part of their job responsibilities - similar to malpractice insurance purchased by physicians
Vitamin B6:
protein BD, gluconeogenesis, hemoglobin and antibody production
Seratious Anterior movement:
protraction of scapula upward rotation of scapula
An employer decides to pass over an employee for a promotion based on the employee's credit report. As a result, the employer must:
provide a copy of the report to the employee so he may challenge the veracity of the report if needed Missed Times: 1
Energy nutrients do all of the following except:
provide lubrication for joint capsules - they allow us to do muscular work, transfer electrical energy between nerve cells, and maintain body temperature Missed Times: 1
What is an endurance exercise training adaptation that benefits those with CAD?
provides relief of symptoms Missed Times: 1
Based on the ACSM Code of Ethics, EP-C are prohibited from:
providing services that may only be carried out by licensed health care professionals Missed Times: 12
When O2 is not available in the mitochondria of the cell, _______ is converted into __________.
pyruvate; lactic acid Missed Times: 2
What muscles laterally flexes the lumbar spine and assists with lumbar extension?
quadratus lumborum Missed Times: 2
What is recommended by the National Heart, Lung, and Blood Institute to improve overall health?
reduce weight by at least 5% Missed Times: 1
When a client's muscle of joint problem is brought on or aggravated by exercise, the EP-C should?
refer the client to a health care professional - clients reporting a muscle or joint problem such as redness, swelling, pain, stiffness, or burning sensation that was either brought on or aggravated by exercise should be referred to a health care professional Missed Times: 1
During the initial client-contact process, you find that your potential client would rather work with a trainer of another gender. You should:
refer the client to another certified exercise physiologist who would be more compatible Missed Times: 1
A regular female client becomes dizzy during a strength training session. The EP-C stops the session and her symptoms disappear after 30 min. What is the most important course of action?
refer the client to her physician Missed Times: 2
Arteriovenous O2 difference During Exercise:
reflects the difference between the arterial and the venous blood resting O2 = 20 mL/dL in arterial blood + 15 mL/dL in venous blood -> a-VO2 of 5 mL/dL
To minimize error in assessing blood pressure, the client must:
refrain from smoking cigarettes or ingesting caffeine for at least 30 min preceding the measurement Missed Times: 1
What best summarizes the effect of regular exercise on dyslipidemia?
regular exercise can increase HDL-C levels Missed Times: 1
Secondary hypertension is typically associated with causes such as:
renal disease Missed Times: 2
The purpose of written emergency response policies and procedures is to enable staff to:
respond to basic first-aid and emergency events in an appropriate and timely manner Missed Times: 1
What joint is considered a gliding joint?
sacroilliac Missed Times: 5
The thumb is classified as a ________ joint.
saddle Missed Times: 1
Physiology + Pathophysiology of Spinal Cord Injury:
results in loss of somatic, sensory, and autonomic functions before the lesion level
Rhomboid Major movement:
retraction of scapula
Rhomboid Minor movement:
retraction of scapula
Trapezius movement:
retraction of scapula elevation of scapula depression of scapula upward rotation of scapula
Deborah recently went through menopause and is finding that maintaining her weight isn't as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise self-regulation strategy for helping Deborah begin a successful exercise program?
revisit Deborah's motivations for exercise, and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good Missed Times: 1
What strategy is effective for improving exercise adherence?
revisit client goals during reassessments so their coincide with progress toward goals Missed Times: 1
Which strategy is effective for improving exercise adherence?
revisit client goals during reassessments so they coincide with progress toward goals Missed Times: 1
Your client is performing a dumbbell lunge with the weight in her right hand and right leg forward. You notice that during the concentric phase, she drops her pelvis on the contralateral side. Which muscle is most likely weak?
right gluteus medius Missed Times: 1
Which type of movement of the lumbar spine creates the most harmful stress?
rotation Missed Times: 1
Basketball takes place in which plane?
sagittal, frontal, and transverse Missed Times: 1
Flexion of the knee muscles used:
sartorius semimembranosis semitendinosis biceps femoris
What joint isn't considered a true joint?
scapulothoracic Missed Times: 2
For all facility personnel, which of the following is the skill set that is MOST important?
screening potential members for health and fitness factors Missed Times: 2
What best describes the primary difference between standing and seated calf raises?
seated calf raises emphasize the soleus muscle, while the standing calf raise emphasizes the gastrocnemius muscle Missed Times: 1
Len is a 75-year-old client referred to you by a occupational therapist for strengthening of the lower leg muscle responsible for endurance in standing and walking. You would have Len perform ________ calf raises to emphasize his ________ muscle.
seated; soleus Missed Times: 1
One of the most important components of physical activity behavior change in social cognitive theory is:
self-efficacy Missed Times: 1
What has the most impact to help a client transition from one stage of change to the next?
self-efficacy Missed Times: 3
what has research shown to be the most influential predictor of successful behavior change for physical activity?
self-monitoring Missed Times: 2
Determining Exercise Intensity using Talk Test:
semi-uncomfortable = VT1 (lactate begins) uncomfortable = VT2 (too much lactate to buffer)
Extension of the hip muscles used:
semimembranosis semitendinosis biceps femoris gluteus maximus
Flexors of the knee joint muscles used:
semitendinosus semimembranosus biceps femoris
What muscle may be weak if a client has winging of the scapula during a push-up?
serratus anterior Missed Times: 3
What muscles are involved in protraction of the scapulothoracic joint?
serratus anterior and pectoralis minor Missed Times: 2
Which of the following is a symptom suggestive of pulmonary disease?
shortness of breath after quickly crossing the street in a residential area Missed Times: 1
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Unusual Fatigue:
shortness of breath doing easy activities cardiovascular disease, metabolic disease
Kyphosis and depressed chest - what muscles are tight?
shoulder adductors, pectoralis minor, rectus abdominis, internal oblique
Torso lateral shift to a side - what muscles are tight/lengthened?
side dominance and muscle imbalance sue to potential lack of stability in the lower extremity during joint loading
When looking at postural alignment from a lateral view, the vertical plumb line should be ________.
slightly anterior to the lateral malleolus Missed Times: 2
One of the ways therapeutic massage aids in stress management is by:
slowing secretion of stress hormones Missed Times: 1
Asking your client to complete a one-week diary of their activity is an example of which model or theory?
small changes model Missed Times: 1
Sarcomere:
smallest contractile unit within a muscle, made up of different proteins
What theories of behavior change places a great emphasis on the client's thoughts and feelings?
social cognitive theory Missed Times: 2
Behaviors are shaped by interpersonal interactions, the surrounding environment, community, policy, and law according to which of the following?
social ecological model Missed Times: 1
In the learning theory, factors that increase the likelihood of adhering to an exercise program are also referred to as:
stimuli Missed Times: 1
Your client is a cardiac patient and has been cleared by his physician to exercise. During a 5-minute warm-up on the treadmill, he tells you that he feels out of breath. You should:
stop the exercise and monitor for additional signs or symptoms Missed Times: 2
Designing an outdoor training session, your client begins to complain about fatigue and muscle cramping. You should:
stop the exercise, and have the client rest in a cool place Missed Times: 1
What is most likely to increase blood pressure in a client with hypertension?
strength training Missed Times: 1
Your client has an acute hamstring strain. You should avoid:
stretching the hamstring for 60 sec Missed Times: 1
What muscles make up the rotator cuff?
supraspinatus, infraspinatus, teres minor, subscapularis
Bariatrics:
surgery for when you are extremely overweight
Medial rotation of the arm muscles used:
subscapularis pectoralis major anterior deltoid latissimus dorsi teres major
Supinator movements:
supinates the hand
What is ideal for promoting exercise adherence?
support behavior change strategies using web-based tools Missed Times: 3
Abduction of the arm muscles used:
supraspinatus anterior deltoid
Fascia:
surround muscle cells composed of connective tissue (like a rubber band) that create a stable, yet flexible environment
The effects of claudication on CR response during exercise
swelling inflammation pain usually subsides after stopping exercise
What sports is most likely to contribute to shoulder impingement?
swimming Missed Times: 1
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Dizziness or Syncope -
syncope - loss of consciousness prevention of normal rise in cardiac output coronary artery disease, hypertrophic cardiomyography, aortic stenosis, malignant ventricular dysrhythmias
An immediate referral to a physician is indicated with a client exhibits signs or symptoms of what?
syncope during mild exertion Missed Times: 2
Muscles that assist in a movement are called:
synergists Missed Times: 1
In the __________ circulation, the arteries and arterioles carry ______ blood.
systemic, oxygenated Missed Times: 2
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Palpitations
tachycardia, bradycardia unpleasant awareness of the forceful/rapid beating of the heart
Your new client states, that she likes to feel her muscles "tightening and firming up" during strength training. Based on this, you should provide primarily which type of cueing?
tactile Missed Times: 1
Pregnant women should carefully monitor intensity by using the:
talk test Missed Times: 1
When giving a client advice, the EP-C risks liability for acting outside his scope of practice if:
the advice could be interpreted as an unauthorized practice of a licensed professional, and result in client injury Missed Times: 1
Joints between bones, along with bones and ligaments, collectively make up what system?
the articular system Missed Times: 2
What best describes the effect of consuming a surplus amount of nutrients through supplementation?
the body will expend valuable energy resources to excrete them Missed Times: 1
Weight machines present less risk of injury than free weights because:
the client's body is more stable and movement is more restricted Missed Times: 3
A provoking factor of nonishemic cardiac disease symptoms is:
the completion of exercise Missed Times: 1
One of the most important reasons for assessment of your client's body composition is:
the correlation between obesity and increased chronic disease risk Missed Times: 2
Standard of care:
the degree of care that a reasonably prudent person should exercise under the same or similar circumstances
Law of Acceleration:
the force acting on the body in a given direction is equal to the body's mass multiples by the body's acceleration in that direction
Relationship between Body Composition and Health:
the higher the weight (body fat%) the more health risks
Theory of Planned Behavior:
the idea that people's intentions are the best predictors of their deliberate behaviors, which are determined by their attitudes toward specific behaviors, subjective norms, and perceived behavioral control attitudes - influenced by behavioral beliefs that exercise will lead to certain outcomes (positive or negative) combined with the evaluation of those outcomes subjective norms - social component and are influenced by individual's beliefs that other want him or her to be physically active (normative beliefs) combined with his or her motivation to comply with the desires of significant others perceived behavioral control - influenced by the individual's belief about how easy or how difficult performance of the behavior is likely to be (controlled beliefs) combined with the perceived power of the barrier or facilitator thus, an individual intends to be physically active if he or she believes exercise would lead to desire outcomes, is valued by someone whose opinion they value, and is within his or her control
In active listening, repeating what was heard back to the speaker ensures:
the message was interpreted accurately Missed Times: 1
The amount of muscle force generated in plyometrci training has a greater potential because of:
the preceding eccentric muscle action Missed Times: 1
What best describes the scope of practice for an EP-C?
the specific tasks that an EP-C can perform Missed Times: 1
Biofeedback:
the use of an external monitoring device to obtain information about a bodily function and possibly gain control over that function
Health-Belief Model:
theorizes that an individual's belief about whether or not he or she is susceptible to disease, and his or her perceptions of the benefits of trying to avoid it, influence his or hers readiness to react individuals are ready to act if - 1. believe they are susceptible to the condition (perceived susceptibility) 2. believe the condition has serious consequences (perceived severity) 3. believe taking action reduces their susceptibility to the condition or its severity (perceived benefits) 4. believe costs of taking action outweighed by the benefits (perceived barriers) 5. are confident in their ability to successfully perform an action (self-efficacy) 6. are exposed to factors that prompt action (EX: losing weight)
Which of the following theories identifies intention as the primary influence that determines behavior?
theory of planned behavior Missed Times: 1
What cholesterol levels requires referral to a physician for further evaluation?
total = 200 mg/dL, TC/HDL = 6 is TC/HDL is high it mean that the HDL is less than 40 mg/dL Missed Times: 2
As it relates to behavior modification, which of the following does NOT require a client to be committed to behavior change?
transtheoretical model of change Missed Times: 2
what is a local stabilizer of the core musculature?
transverse abdominis Missed Times: 2
Pronation of the radioulnar joint occurs in:
transverse plane Missed Times: 1
Elevation of the scapula muscles used:
trapezius levator scapulae
Retraction of the scapula muscles used:
trapezius rhomboids
While supine, you client performs ROM on the shoulder joint. She displays tightness in the infraspinatus and teres minor. You were led to this conclusion because the client was:
unable to externally rotate the shoulder joint past 60 degress Missed Times: 1
Physiology + Pathophysiology of Cancer:
uncontrolled growth and spread of abnormal cells resulting in damage to deoxyribonucleic acid by internal factors
Modifications necessary to promote healthy lifestyle behaviors for diverse populations:
understand: 1. housing 2. neighborhood characteristics 3. religion 4. access to resources 5. crime 6. race 7. ethnicity 8. age 9. ability level 10 social class be culturally sensitive and tailored surface structure - involves matching intervention materials and messages to observable "superficial" characteristics of the target population deep structure - involves incorporating the cultural, social, historical, environmental, and psychological forces that influence PA in the targeted population
9 major signs/symptoms of CVD, Metabolic, Renal Disease: Heart Murmur:
unusual beating of the heart valvular, cardiovascular disease
The easiest way to tell if you are dehydrated is:
urine color Missed Times: 1
What is recommended for teaching clients proper form for an exercise?
using a set-up phase prior to the exercise Missed Times: 1
Individual Differences:
variations in individuals; everyone is different; what might work for one person may not work on another, so tailor each workout for each individual
Extensors of the knee joint muscles used:
vastus lateralis, medialis, intermedialis rectus femoris
If taken in high amounts, which of the following vitamins is the MOST toxic, possibly leading to cardiovascular and renal damage and high blood calcium?
vitamin D Missed Times: 1
the best exercise progression for a sedentary client who wants to begin downhill skiing again would be?
walking, jogging, cross-country skiing, and downhill skiing is the safest progression Missed Times: 2
The 2 ergogenic aids shown to clearly improve a person's capacity to perform better are:
water and carbs Missed Times: 1
Folate + Vitamin B12:
water soluble DNA synthesis, normal RBC synthesis, cell division
Vitamin C:
water soluble antioxidant, collagen synthesis, wound healing and scar tissue formation, repair and maintain cartilage
Functional isometric strength training is effective when performed near the sticking point or ___________ of the exercise
weak point Missed Times: 1
BMI procedures:
weight (kg) / height (m^2) underweight - <18.5 normal - 18.5-24.9 overweight - 25.0-29.9 obese - > 30