Personal Training
A client wants to increase the strength of her upper back muscles. Which of the following exercises will help the least with this goal?
the seated machine back extension
Orthopnea
the sensation of breathlessness in the recumbent position, relieved by sitting or standing
what is the primary purpose of the ACE personal trainer certification program
to protect the public from harm
What is an example of non-verbal communication?
tone of voice, facial expression, body language
Superior
toward the head end of the body
Medial
toward the midline of the body
A 38 year old male client wants to improve his body composition, and comes to you for assistance. He works 60 hours a week in a high stress job and is also a father of a young baby. Due to this, the client has limited availability for training and can only meet twice per week with you to train. Which of the following is most helpful in achieving his goals for you to prescribe?
two days of circuit resistance training
Nonverbal Communication
voice quality, eye contact, facial expression, body position
BMI formula
weight (kg) / height (m^2)
Eccentric Contraction
when a muscle lengthens
Concentric Contraction
when a muscle shortens
Action
when they are engaging in regular physical activity but have been doing so for less than six months
ABC Approach
Ask open ended questions Break down client barriers Collaborate
Vitamins and Minerals
iron, zinc, vitamin B12, riboflavin, vitamin D
SMART Goals
Specific, Measurable, Attainable, Relevant, Time-bound
Dyspnea
difficult or labored breathing
Autonomous nervous system
is automatic, it is not under our control, split into two parts
agonist
the prime mover or muscle that does most of the work during a specific exercise
1 gram of carbohydrate
4 calories
Low risk
Asymptomatic, <2 risk factors
Transtheoretical Model of Behavioral Change
Stage of Change, Process of Change, Self-Efficacy, Decisional Balance
Syncope
fainting
Phase 3
load training
Calculating Target Heart Rate
(HRR x %intensity) + RHR
1 gram of protein
4 calories
1 gram of fat
9 calories
IFT Model or Integrated Fitness Training Model
Cardiorespiratory: performance, fitness, base Muscular: load/speed, movement, functional
Stages of Learning
Cognitive, associative, autonomous
Negative Risk Factors
HDL cholesterol >60mg DL
Karvonen Formula
HRR = HRmax - HRrest THR = [HRR * training%] + HRrest
Blood Pressure
Normal: <120/ <80 Elevated: 120-129/<80 Stage 1: 130-139 or 80-89 Stage 2: > 140/ >90
Pre-Participation Forms
PAR-Q, Lifestyle and Health History Questionnaire, Informed Consent, medical release forms
Extrinsic Feedback
Received from outside of the performer, eg from a coach.
SOAP Note
Subjective, objective, assessment plan
high risk
Symptomatic, or known cardiovascular, pulmonary, renal, or metabolic disease
Which method of feedback on exercise difficulty should you discuss with your client during the initial interview?
The Borg Rating of Perceived Exertion Scale
what can submaximal cycle ergometer testing predict?
VO2max
VO2 max formula
VO2max = CO x (AVO2 - VO2)
Calculating Training Volume
Volume = sets x repetitions Load Volume: Volume = exercise weightload + repetitions x sets
Extrinsic Motivation
a desire to perform a behavior to receive promised rewards or avoid threatened punishment
Performance or outcome Goal
a longer term change such as an increase in strength, or significant amount of weight loss.
Independent contractor
a self-employed person or entity contracted to perform work for or provide services to another entity as a non-employee, must pay their own social security and medicare taxes
Process Goal
a shorter term goal, completing a single session or making it to the gym are examples
Mesocycle
a specific block of training to achieve a specific goal, roughly a month long
Periodization
a systematic planning of physical training. The aim is to reach the best possible performance for a specific time frame or event. You achieve this by changing up exercise variable when appropriate.
You have been working with Judy for 1 month now. Her initial goals were to gain strength in her lower body and you have been working on body weight squats and lunges. She can perform 3 sets of 15 squats without a struggle. What is the best course of action to continue to increase her lower body strength significantly?
add resistance to her squats and lunges
Movements in the Frontal Plane
adduction, abduction, elevation, depression, inversion, eversion
Positive Risk Factors
age, family history, cigarette smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, pre diabetes
Low risk client characteristics
an uncomplicated clinical course in the hospital, no evidence of resting or exercise-reduced ischemia, functional capacity greater than 7 metabolic equivalents, normal ventricular function with an ejection fraction greater than 50%, no significant resting or exercise induced arrhythmias
Synergists
assist the prime movers with movements
moderate risk
asymptomatic, 2 or more risk factors
Inferior
away from the head or lower
Lateral
away from the midline of the body
Posterior
back of the body
Rapport Stage
begin by breaking the ice with the client
Action Stage
begin working out
Type 1 muscle fibers or slow twitch
better endurance but produce lower power
Sole proprietorship
business is owned by an individual, no protection for the owner
Type 1 Diabetes
insulin dependent
Type 2 Diabetes
insulin resistance
Associative Stage
clients are starting to master the basics and they're ready for feedback that will help them refine their skill
Autonomous Stage
clients perform a skill naturally and effectively and you the trainer are just more of an observer
Sympathetic nervous system
controls our fight or flight response
In what stage of the client-trainer relationship are health-history and lifestyle questionnaires administered?
investigation stage
Kristin is in for her second session and you are conducting fitness assessments. While you are checking her body fat percentage you ask her about types of exercise she prefers to do. What stage of the client-trainer relationship are you with Kristin?
investigation stage
Bioelectrical Impedance
determines body composition based on the rate at which an electrical current travels through the body
Effective Listening
encouraging, paraphrasing, questioning, reflecting, summarizing
Distal
farthest from the trunk or the point of origin
Movements in the Sagittal Plane
flexion, extension, dorsiflexion, plantarflexion
Intrinsic Feedback
from within the clients themselves, they might start to feel good after working out, this feedback is the most important for long term success.
Anterior
front of the body
ACE Integrated Fitness Training Model
function, health, fitness, performance
Type 2 muscle fibers or fast twitch
generate more power but have less than deterrence capabilities
Maintenance
have been consistently working out for longer than six months
5 Sites for circumference measurements
hips, mid thigh, biceps, waist, abdominal
Static stretching
holding a stretch for roughly 30 secs
Factors that influence muscular strength and hypertrophy
hormone levels, sex, age, muscle fiber type, muscle length, limb length, tendon insertion point
When prescribing static stretches during a resistance training workout, when should the static stretches be performed?
immediately following the workout
Diuretics
increase the excretion of water from the body through he kidneys
Beta Blockers
lower your heart rate at rest and during exercise
A 55 year old sedentary man, with a family history of smoking and diabetes mellitus comes to your studio, looking for a personal trainer. However, he states during his health history evaluation that he has no signs or symptoms of cardiovascular disease. Which risk category for cardiovascular disease would he fall under?
moderate
Somatic nervous system
mostly under our control, invokes the skeletal muscles
Intrinsic Motivation
motivation that comes from within
Dynamic stretching
movement pattern designed to mimic the workout
Phase 2
movement training
Proximal
nearest the trunk or the point of origin
Isometric Contractions
occur when there is no change in muscle length
OARS
open ended questions, affirmations, reflective listening, summarizing
Saying thinks like, "I understand, 125 feels like your ideal weight" is an example of which positive listening skill?
paraphrasing
Pre-contemplation
people are physically inactive, not intending on beginning an exercise program
Preparation
people in this stage are doing some physical activity and preparing to adopt a more consistent activity program
Contemplation
people who are inactive, but thinking about becoming more active in the next six months go here. They're still weighing the pros and cons of exercise, but they are starting to consider the benefits
Phase 4
performance training
Your client tells you that he understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He is still wary of beginning any kind of exercise program and says that he has never had any weight loss success in the past. According to the Theoretical Model of Behavior Change, what stage of change is your client in?
precontemplation
In which stage of the Theoretical Model of Behavior Change is a client ready to adopt and live a healthy lifestyle?
preparation
LLC (Limited Liability Company)
provides protection, forms are required but they are relatively simple
During initial assessments, a client's pulse can be manually taken at all of the following locations except:
pulmonary artery
The movement phase revolves around 5 movement patterns
pushing, pulling, rotational moves, bend and lift, single leg
Dan is a new client whom you are meeting with for the first time today. He will most likely be evaluating you as a trainer through both your verbal and non-verbal communication. What stage of the client-trainer relationship are you in with Dan?
rapport stage
Stages of the client-trainer relationship
rapport, investigation, planning, action
Ballistic stretching
repeated bouncing or swinging to stretch muscle group
Parasympathetic nervous system
rest and digest
Investigation Stage
review clients' health and fitness data, any available test results, medical clearance information, and clients' goals and exercise history
Movements in the Transverse Plane
rotation, pronation, supination, horizontal abduction, horizontal adduction
Planning Stage
setting goals generating and discussing alternatives formulating a plan evaluating the exercise program
Cognitive Stage
skill is first being learned, movements are uncoordinated and jerky
Phase 1
stability and mobility training
According to the ACE Integrated Fitness Training Model, what step in the training process best follow the testing of resting measures such as heart rate and blood pressure?
static posture
Macrocycle
the entire periodized plan, it can last up to a year or so
Antagonist
the muscle that opposes the agonist
