ACE FINAL EXAM 517 QUESTIONS

micro cycle

1-4 weeks

basic first aid for respiratory difficulties

1. stop activity; 2. ask about medical history; 3. administer oxygen or inhaled meds; 4. administer mouth-to-mouth

way to expedite lactic acid removal

2 minute rest periods with light activity

health & fitness resistance program design

2X week, 1 set 8-12 reps, minimum 10 exercise for each major muscle group, employ active recovery techniques

mesocycle

3-4 mos

time to rebuild ATP-CP energy system

3-5 minutes

recovery time between workouts

48 hours

macrocycle

6 mos - 1 year

too much exercise

A hypoglycemic episode may be the result of

primary assessment

ABC - identify threats to life requiring immediate attention

automated external defibrillator (AED)

APortable device used to restore normal heart rhythms

Kinesthetic pathways

As you show your client a diagram of a hamstring stretch, your client begins to perform the stretch without any prompting. This indicates that the client learns BEST through

ABC

CPR- airway, breathing, circulation

less tissue trauma

Controlling the speed during strength training results in this

7-10%

For every minute that goes by without defibrillation, the victim's chance of survival decreases by

Identify any threats that need immediate attention

In a medical emergency, the purpose of a primary assessment

Congruent

Interpersonal communication has the MOST powerful influence on a client when the verbal and nonverbal cues are

time between sets

LIGHT: 20-30 SECS; MOD: 30-120 SECS; HEAVY: 2-5 MINUTES

Symptom-limited exercise

MOST appropriate for a beginning client with peripheral vascular disease

exercise experience

Personal factor that influences exercise adherence

treatment of strain

RICE (rest, ice, compression, elevation)

Empathy, warmth, genuineness

Three critical ingredients to developing and maintaining a solid rapport with a client are

leadership qualities of an exercise leader

appropriate expectations for clients; ID client's readiness to change/preference/ex history; work with client to select activities to meet objectives; set appropriate goals; offer choices

30%

approximately what percentage of the American population does not engage in any leisure-time activity

cyanosis

bluish discoloration around the lips and fingertips

key point when looking to achieve overload

bring muscle to temporary fatigue with ability to still complete 1-2 more reps with good form

stroke

cerebrovascular accident

key to successful periodization

challenging the body with new activities and progressive overload and intensity

Isometric resistance training

client with mild hypertension should be instructed to use caution when performing which of the following types of exercise training

3 stages of learning

cognitive: first attempt to demo skill; associative: learned the basic and now self-correcting; autonomous: skill is automatic and habitual without thinking; correct their own errors

10% verbal, 90% nonverbal

communication consists of behaviors that are approximately

hemorrhage first aid

compression and raise legs above the heart

reasons to control speed of movement

consistent application of force, increases muscle tension/force/FT & ST fiber activation; increase muscle power potential, less tissue trauma, less chance of injury and increases the training effect

first aid for heat stroke

cool compresses to groin/underarm/neck; apply water to skin then fan dry

steps to reaching optimal fitness

design systems with specific goals, fit all systems into specificity chart, encourage consistent effort, proper biomechanical techniques, adequate recovery time, accurate record keeping

art in resistance program design

determine clients unique needs and interests; vary freq/intensity/duration within a periodization plan

ACSM standards for resistance program design

dictate duration of workout; gains 2X week = 80% gains 3X week

treatment for heat cramps

drink electrolyte solution and massage the muscle(s); mildest form of heat illness

50%

drop-out rate for those beginning an exercise program within six months.

time bound

element of SMART goal setting

exercise prompts

entry in scheduler/cell phone/calendar; set out exercises clothes the night before

750 calories

estimated number of calories that an individual will burn by taking an additional 15,000 steps per week

Use RPE rather than heart rate to monitor intensity

exercise guideline is MOST appropriate for a pregnant client

training regimen for diabetic

exercise with regular freq/intensity/duration; no insulin before workout

skills needed to determine the nature of an emergency

extract key info from victim & assess victim's condition

syncope

fainting

importance of sequence of muscle fiber recruitment

fast twitch fibers held in reserve until slow twitch can no longer function; increase intensity to recruit FT fibers and achieve the training effect; order of recruitment is FIXED for a specific movement

items personal trainer must always have on hand

first aid kit and telephone

avulsion

forcible tearing of tissue from the body

main variable in a resistance training program

frequency of training, order and number of sets, reps, load/amount of weight or resistance

body building resistance program design

gains in muscle size/definition/symmetry; mod intensity 8-12 reps high volume = loadXrepsXsets; 2X weekly for each muscle group; giant sets: 3-6 sets 10-15 reps; 30-90 sec rest intervals

investigation stage

gather infor re: client's fitness level, goals, limitations

vital organs req`uired to sustain life

heart, lungs, brain

diseases transmitted through the blood

hepatitis (A, B, C, delta), syphillis, malaria, HIV (most common)

functional resistance program design

id daily life movements that can be trained, address coordination, range of motion, type of contraction and speed of movement

how to prepare a client for lapses

id potential breaks and plan for in advance; design shortened workout for busy times; encourage to exercise on their own

treatment of sprain

immobilize and RICE (rest, ice, compression, elevation)

way to change intensity for a well-trained client

increase resistance and reduce reps

rapport stage

initial stage of the personal trainer/client relationship

types of resistance training

isometric, concentric, eccentric force development & dynamic constant external resistance (isotonic), dynmamic variable external resistance, and isokinetics

laceration

jagged cut caused by a blow

attending/non verbal behavior

kneeling next to client and observing exercise

dyspnea

labored breathing

reasons to change a program

lack of results, boredom, lack of motivation, change in goals

active recovery

light activity during rests between sets to maximize use of total training time

steps to prevent asthma attack

longer warm up, shorter aerobic phase, inhaler before exercise, take prescribed meds

ACSM recommendations for resistance program

mimimum standards: mod-high intensity sufficient to develop muscle mass; 2X week, 1 set, 8-12 reps to fatigue; 8-10 exercises for each major muscle group; 30 minutes

secondary assessment

more thorough check once primary assessment is complete & help is on the way

all-or-none principle

motor units (NOT THE ENTIRE MUSCLE) contract maximally or not at all

tell-show-do method

observe how skill is performed then perform it with trainer supervision

Speed of movement

one of the four components of resistance exercise that is key to improving functional performance

angina

pain originating from the heart

verbal behaviors

paraphrasing, probing, clarifying, questioning

core training

part of all programs; trunk (ab/back) provides stability for the entire body; power center of the body

25%

percentage of Americans is engaged in the recommended level of physical activity

char of resistance program

planned and time efficient, results oriented, functional/usable for the client, directed toward health and fitness

guidelines for change overload

progressive increase in resistance over time that causes muscle fatigue in 30-90 seconds and challenges all major movements/joint actions

first aid for seizure

protect from injury due to flailing; jaw thrust manuever

hypoglycemia first aid

provide sugar (candy/fruit juice) & eat a meal

stages of client personal trainer relationship

rapport, investigation, planning, action

Side-lying

recovery position is BEST for a victim who is unconscious yet breathing

20-30 seconds

rest period MOST appropriate for enhancing muscular endurance

treatment for heat exhaustion

rest, fluid replacement, apply water to skin then fan dry, get to a cool place and apply cool compresses to groin/underarm/neck

High-repetition training

results in minimal strength gains and possible overuse injuries in a conditioned female client

planning stage

set goals

6 steps for program planning

set goals, generate alternatives, explore alternatives, make decisions, formulate plan, evaluate the implementation

SMART goals

specific, measurable, attainable, relevant, time bound

competitive athlete resistance program design

sport specific movements & general strength base development

cognitive stage

stage of learning do participants seem variably uncoordinated and consistently perform exercises incorrectly

heart attack first aid

stop activity, get comfortable, take meds, keep still, admin oxygen and CPR

Educate the client that lapses are a part of training

strategy BEST prepares a new client for missing opportunities to exercise

periodization

systematic application of overload thru pre-planned variation of program components to maximize strength gains

ways to prevent heat illness

table salt, avoid training in heat and humidity, drink lots of water, wear light clothing

symptoms of heat stroke

temp 106 +; altered consciousness; dry skin due to lack of sweating

sprain

torn ligaments

scheduled times of reduced training

unique characteristic of periodization programs that differentiate them from traditional training programs

common mistake resistance program design

using one style of training for both athletics & fitness

best program for body fat reduction

walk briskly 45 min 4-5 days per week & overall strength training 2 days week

action stage

when training occurs

factors influencing exercise adherence

younger, more education, no smokers, white, not significantly overweight, convenience/cost/amount of time required for fitness program