ACE Personal Trainer - Part 2
Intensity
"How hard are you working?" 1) Cardiovascular exercise = measure in % HR, % VO2, or RPE 2) Resistance training = Measure in RPE 3) Flexibility Training = Stretch to tightness, end of ROM, avoiding pain
Probing
"When do you experience your low-back soreness?" is an example of __________.
Because of the debate regarding body position when measuring resting heart rate when using this method, two sets of training zones may be necessary, one for seated/recumbent positions and one for standing positions
%HRR
Discrepancies in individual resting heart rates are taken into account when using this method
%HRR
Probably the most widely used approach for programming and monitoring exercise intensity, through its use is strongly discouraged
%MHR
Use of this marker of intensity requires an estimation attained via a mathematical formula that has high degree of inherent error
%MHR
The exercise performed utilize more type I muscle fibers, and therefore require less recovery between sessions describes (E) load training for muscular endurance, fitness, and health (S) load training for muscular strength (H) load training for muscular hypertrophy
(E) load training for muscular endurance, fitness, and health
Training intensity should be between 60 and 70% of maximum resistance describes (E) load training for muscular endurance, fitness, and health (S) load training for muscular strength (H) load training for muscular hypertrophy
(E) load training for muscular endurance, fitness, and health
Sessions feature relatively high training volumes and relatively brief rest periods describes (E) load training for muscular endurance, fitness, and health (S) load training for muscular strength (H) load training for muscular hypertrophy
(H) load training for muscular hypertrophy
Training intensity should be between 70 and 80% maximum resistance describes (E) load training for muscular endurance, fitness, and health (S) load training for muscular strength (H) load training for muscular hypertrophy
(H) load training for muscular hypertrophy
Supersets are often used to save time during workouts, as typical protocols can be quite time-consuming describes (E) load training for muscular endurance, fitness, and health (S) load training for muscular strength (H) load training for muscular hypertrophy
(S) load training for muscular strength
Training intensity should progress to between 80 and 90% of maximum resistance describes (E) load training for muscular endurance, fitness, and health (S) load training for muscular strength (H) load training for muscular hypertrophy
(S) load training for muscular strength
Joint Mobility
- # of Degrees an articulation (where two bones meet) can move before it's restricted by surrounding tissues (ligaments/ tendons/muscles/etc). -AKA Range of Uninhibited Movement around a joint
Fluid recommendations
- 2 hrs BEFORE: 500-600 mL (17-20 oz) -Every 10-20 min DURING: 7-10 oz (200-300 mL) -AFTER: 450-675 mL per .5 kg weight lost, or 16-24 oz per pound
Tanaka Formula
- 208 - (0.7 x age) = Max Heart Rate - Considered more accurate
Age Predicted Maximum Heart Rate (MHR)
- 220-Age ... x % intensity = Target Heart Rate (THR) Example: 34 year old at 75% intensity 220-34=186 x .75 = 139.5 bpm
Contemplation
- 2nd state of transtheoretical model of behavioral change -Client's weighing pros and cons of behavior change.
VT1
- Level of intensity where lactic acid begins to accumulate in the blood. - Below this level of intensity, the cardiorespiratory challenge lies with inspiration and not with expiration. - After moving beyond this intensity, ventilation rates begin to increase exponentially as oxygen demands outpace the oxygen-delivery system.
VT2
- Represents the highest sustainable level of exercise intensity, a strong marker of exercise performance. - A level of intensity at which lactic acid accumulates in the blood at rates faster than the body can buffer and remove it. - Testing to determine this metabolic marker is only recommended for well-conditioned individuals with performance goals.
McGill's Torso Muscular Endurance Test Battery
-3 Types: Trunk Flexor Endurance, Trunk Lateral Endurance, and Trunk Extensor Endurance - Flexion:Extension Ratio should be <1 -Right-side bridge:Left Side Bridge no greater than .05 less or more than a balanced score of 1.0 -Side Bridge:Extension ratio <.75
Preparation
-3rd state of transtheoretical model -Client getting ready to make a change.
Moderate-Intensity Exercise
-40-60% of VO2R (VO2 Max - resting VO2) or HRR -VT1 is recommended upper limit
Nutrition Needs for Active Adults
-45 to 65% of cal comes from carbs -10-35% from protein -20-35% from fats
Action
-4th Stage of transtheoretical model of behavioral change -Client started new behavior <6 months ago.
Health Risk Appraisal
-A screening that addresses: -signs and symptoms of disease -risk factors -family history -Info can help ID the presence of CVD, Pulmonary, or other diseases.
Type 1 Fibers
-AKA Slow twitch muscle fibers -Muscle fiber type designed for aerobic glycolysis & fatty acid oxidation -Used in low-intensity, longer duration (i.e. walking & swimming)
Stored ATP
-ATP stored w/in the cells however amount stored & immediately available for muscle contraction is very limited -Only sufficient for a few seconds of muscular work.
Joint Stability
-Ability to maintain or control joint movement or position -Achieved by actions of surrounding tissues & neuromuscular system.
Cardiorespiratory fitness (CRF)
-Ability to perform large muscle movement over sustained period -Related to capacity of heart/lung system to deliver O2 for sustained energy production -AKA cardiorespiratory endurance or aerobic fitness
Vitamin D
-Aids in bone and tooth formation; helps maintain heart action and nervous system function -Fortified milk, sunlight, fish, eggs, butter, fortified margarine
Folate (Folacin, Folic Acid)
-Aids in genetic material development; involved in red blood cell production -Found:Green leafy veggies, organ meats, dried peas, beans & lentils
Assisted training
-Assistance during resistance training to allow exerciser to complete reps w/correct form even though exerciser may be fatigued
Sympathetic Nervous System
-Autonomic nervous system responsible for mobilizing body's energy and resources during times of stress and arousal (i.e. fight or flight) -Reduces digestive secretions, speeds the heart, contracts blood vessels
Glenohumeral Joint
-Ball and socket joint -Composed of Glenoid Fossa of the scapula and the Humeral head.
Iliotibial Band (IT)
-Band of connective tissue that extends from iliac crest to knee and links gluteus maximus to the tibia.
Posture
-Biomechanical alignment of individual body parts and orientation of the body
Air Displacement Plethysmography
-Body composition assessment technique based on same principle as hydrostatic weighing -Uses air instead of water.
Bioelectrical Impedance Analysis (BIA)
-Body-composition assessment that measures amount of impedance (resistance) to electric current flow as it passes through body -Impedance is greatest in fat tissue -Fat free mass (contains 70-75% water) allows current to pass easier
Wolff's Law
-Bones capable of increasing its strength in response to stress by laying down more bone
Part-to-Whole teaching strategy
-Breaking a skill down into its component parts and practicing each skill in its simplest form before placing several skills in a sequence.
PAR-Q
-Brief, self-administered medical questionnaire -Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise training
Fatigue Postures
-Caused by stress, pain, injuries, or exhaustion from daily activities -Results in temporary LORDOSIS or KYPHOSIS
At VT1
-Client can't speak comfortably
Nervous System
-Collects info about conditions in relation to body's external state -Analyzes info and initialize responses to fulfill specific needs
Kinetic Chain
-Combination of several successively arranged joints making a complex motor unit. -Either open or closed.
Open Kinetic Chain Movement
-Combination of successively arranged joints that's DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed to an object. -I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
Lean Body Mass
-Components of body (apart from fat), including muscles, bones, nervous tissue, skin, blood, and organs.
Operant Conditioning
-Considers the manner in which behaviors are influenced by their consequences.
Dynamic Stretching
-Continuous movement patterns that mimic the exercise or sport to be performed. -Purpose is to improve flexibility for a given sport or activity
Closed Kinetic Chain Movement
-DISTAL segment has external resistance and it restrains movement -Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint. -Considered more functional . -I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa Climber, Push-ups
Ischemia
-Decrease in blood supply to bodily organ, tissue, or part -Caused by constriction or obstruction of blood vessels.
Sway Back
-Decreased anterior lumbar curve -Increased posterior thoracic curve -Rounded shoulders, sunken chest, and forward-tilted head. (Femur and head are farther forward than in kyphosis, and greater posterior deviation)
Flat Back
-Decreased anterior lumbar curve (normal inward curve of back) -Head exhibits a forward tilt.
Alexander Technique
-Method for improving ease & freedom of movement, balance, support, and coordination -Corrects unconscious habits of posture & movement (precursors to injuries)
Mesocycle
-Mid-length timeframe of periodized training program -Usually 2 weeks to a few months long -Goals are designed to be steps to overall goal of macrocycle.
ACSM Risk Stratification
-More comprehensive risk-factoring process -Determined by # of points. - 1 or less is LOW-RISK - > or =2 is MEDIUM RISK - Being symptomatic or having known disease is HIGH RISK
Type 2 Diabetes
-Most common form of diabetes -Develops in adulthood -Characterized by reduced sensitivity of insulin target cells to available insulin -Associated w/ obesity -AKA non-insulin-dependent diabetes mellitus (NIDDM) & adult-onset diabetes
Heat Exhaustion
-Most common heat-related illness -Result of intense exercise in a hot, humid environment -Profuse sweating (resulting in fluid & electrolyte loss),drop in BP, lightheadedness, nausea, vomiting, decreased coordination, and often syncope (fainting)
Heat Stroke
-Most serious form of heat illness -Due to heat overload and/or impairment of body's ability to dissipate heat -High body temp (greater than 105 F or 40.5 C), dry, red skin, altered level of consciousness, seizures, coma, and possibly death
Subchapter S-Corporations
-Most typical type used by trainers -Doesn't pay any income taxes -Corps income/losses are divided among and passed through to shareholders.
Synergist
-Muscles that assist agonist in causing a desired action -May act as joint stabilizers, neutralize rotation, or be activated when external resistance increases or agonist becomes fatigued
Isotonic
-Muscular contraction in which muscle is stimulated to develop tension and joint movement occurs
Isometric
-Muscular contraction where muscle is stimulated to generate tension but little or no joint movement occurs
Rapport
-Mutual understanding and trust a trainer and client seek to establish their 1st time meeting -Foundation of ACE IFT model
Thoracic Spine
-Needs to be mobile -Shoulder attachments, clavicle, ribs, etc. attach to this area -Think about movement that comes from upper back/shoulder/chest area.
Glenohumeral
-Needs to be mobile -Connection between shoulder and arm.
Scapulothoracic Joint
-Needs to be stable -Where scapula attaches to thorax -More of a spot where the 2 meet, less of a joint.
High Serum HDL Cholesterol
-Negative Risk Factor for ACSM Risk Stratification - > or = 60
Gross Negligence
-Negligence that is worse than normal negligence. Generally not prevented by a waiver clause.
Carbohydrates
-Only macronutrient whose stored energy generates ATP anaerobically -Crucial during max exercise that requires rapid energy release above levels supplied by aerobic metabolism.
Sciatica
-Pain radiating down leg -Caused by compression of sciatic nerve (passes through or just below Piriformis) -Frequently resulting from lumbar disc herniation
Vagal withdrawal
-Parasympathetic nerve fibers (controlling the HR) are inhibited by sympathetic nervous system during exercise -Increasing HR
Overload
-Physiological system subjected to above-normal stress will respond by increasing in strength or function accordingly.
VT2 - Second Ventilatory Threshold
-Point that high intensity exercise can't continue b/c of accumulation of lactate
Obesity
-Positive Risk Factor for ACSM Risk Stratification - BMI > or = 30 -Waist > 40 in for men or >35 in for women
Cigarette Smoking
-Positive Risk Factor for ACSM Risk Stratification - Current smoker, or quit within past 6 months, secondhand smoke
Dyslipidemia
-Positive Risk Factor for ACSM Risk Stratification - LDL > or = 130 - HDL < 40 - Currently on lipid-lowering meds -Serum cholesterol >200
Age
-Positive Risk Factor for ACSM Risk Stratification - Men > or = 45 - Women > or = 55
Family History
-Positive Risk Factor for ACSM Risk Stratification - Myocardial infarction, coronary revascularization, sudden death before 55 in father (or 1st degree male relative), before 65 in mother (1st degree female relative)
Sedentary Lifestyle
-Positive Risk Factor for ACSM Risk Stratification - Not participating in at least 30 min of moderate-intensity exercise (40-60% VO2 R) on at least 3 days/week, for at least 3 months
Prediabetes
-Positive Risk Factor for ACSM Risk Stratification -Fasting plasma glucose > or = 100 but <126 - Impaired glucose tolerance > or = 140 but <200 on 2 separate occasions
Hypertension
-Positive Risk Factor for ACSM Risk Stratification -SBP > or = 140 -DBP > or = 90 - On at least 2 separate occasions
Punishment
-Presentation of aversive stimuli following an undesired behavior -Decreases likelihood that behavior will occur again
Systolic Blood Pressure
-Pressure exerted by blood on vessel walls during ventricular contraction
Osteoporosis
-Primarily affects postmenopausal women -Bone density decreases and susceptibility to fractures increases
Anterior Cruciate Ligament
-Primary stabilizing ligament of knee
Progression
-Process of applying overload
Liability Insurance
-Professional Liability Insurance- Specifically designed to cover the health and fitness industry -Umbrella Liability Policy - added coverage for all of the other insurance that a person may have in place. -Product Liability Insurance - Protection in the event that a product fails to perform properly -Keyman Insurance- Compensates the business for the loss of a person who performs a unique and valuable function
Vitamin E
-Protects blood cells, body tissue, and essential fatty acids from destruction in body -Found in: Fortified & multigrain cereals, nuts, wheat germ, veg oils, green leafy veggies.
Hernia
-Protrusion of abdominal contents into groin (inguinal hernia) or through abdominal wall (abdominal hernia)
Respiratory System
-Provides a means to replace O2 and remove CO2 from the blood. -Makes vocalization possible -Important role in regulating acid-base balance during exercise
Muscle Spindle
-Provides info about changes in MUSCLE LENGTH -Responds to stretch (dynamic & static changes in muscle length) -Located within skeletal muscles
Golgi Tendon Organ (GTO)
-Provides info about changes in MUSCLE TENSION -Responds to force -Located w/in tendons -Generally less active, less numerous, and slower to react
Skeletal System
-Provides support, movement, protection, and formation of blood cells. -206 bones in the body.
Three populations for which cycle ergometer testing is contraindicated
1. Obese individuals who are not comfortable on the standard seats or are physically unable to pedal at the appropriate cadence. 2. Individuals with orthopedic problems that limit knee range of motion to less than 110 degrees. 3. Individuals with neuromuscular problems who cannot maintain a cadence of 50 rotations per minute.
The Thomas Test
-Quick/Simple assessment that examines length of muscles involved in hip flexion -Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS, ILLIOPSOAS, ILLIOTIBIAL band) 1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we normally sit on) 2) Take client back until lying in supine position w/ less than 1/2 the thigh off bench/table. LUMBAR region of back in contact w/ bench 3) Have client bring both knees toward chest and then release 1 leg so it's extended and touches bench
Anaerobic Glycolysis System
-RAPID rate of ATP production -High-intensity, short-duration
Hot Exercise Environment
-Reduces ability to lose heat through radiation, convection, & evaporation -Clients at higher risk for hyperthermia due to greater core temp and higher sweat rate. Steps to reduce risk of dehydration and hyperthermia: 1) Heat Acclimation - process of physiological adaptation to heat 2) Appropriate amount of fluid before and during exercise
Reciprocal Inhibition
-Relaxation of antagonist muscle and contraction of agonist muscle. -Seen during dynamic stretching.
Extinction
-Removal of a positive stimulus that has previously followed a behavior
Negative Reinforcement
-Removal or absence of aversive stimuli following an undesired behavior -Increases likelihood that behavior will occur again.
Metabolic Equivalent (METS)
-Resting oxygen consumption - equal to 3.5 ml/kg/min
Coronary Atherosclerotic Disease
-Result of accumulation of atherosclerotic plaques w/in coronary arteries that supply muscle of heart with O2 and nutrients.
Overtraining Syndrome
-Result of constant intense training that doesn't provide adequate time for recovery -Symptoms: increased RHR, impaired physical performance, reduced enthusiasm and desire for training, increased incidence of injuries and illness, altered appetite, disturbed sleep patterns, and irritability.
Myocardial infarction
-Some of heart's blood supply is severely cut off or restricted -Causes heart muscle to suffer and die from lack of O2 -AKA Heart Attack
Delayed Onset Muscle Soreness (DOMS)
-Soreness 24-48 hours after strenuous exercise -No known cause
At VT2
-Speaking is not possible w/ exception of 1 or 2 words -Can't exercise much longer about this point.
Above VT1/Below VT2
-Speaking is possible but not comfortable -Cannot recite entire alphabet with ease
SAID Principle
-Stands for Specific adaptation to imposed demands
Creatine Phosphate
-Storage form of high energy phosphate in muscle cells that can be used to immediately resynthesize ATP. -Rapid burst of energy for an all-out athletic movement lasting about 5-10 seconds.
Ligament
-Strong, fibrous tissue that connects one bone to another.
Ligament
-Strong, fibrous tissue that connects two bones
Health Belief Model
-Suggests that an individual's decision to adopt healthy behaviors is based upon their perception of susceptibility to an illness (& severity of illness) -Cost/benefit analysis
Ventilatory Threshold - VT1 and VT2
-Transition between aerobic energy production to anaerobic energy production. -I.E. talk test
Amortization Phase
-Transition between eccentric and concentric actions during plyometrics -Crucial part of stretch-shortening cycle that contributes to power development.
Proprioceptive Neuromuscular Facilitation (PNF)
-Use of AUTOGENIC and RECIPROCAL inhibition -3 forms: -Hold-Relax -Contract-Relax -Hold-Relax with agonist contraction
Ballistic Stretching
-Used for athletic drills -Repeated bouncing movement to stretch targeted muscle group. -Triggers stretch reflex and may increase risk for injury -Safe if done from low to high-velocity and followed by static stretching
Myofascial Release
-Uses a foam roller (or something similar) -Relieves tension and improves flexibility in the FASCIA (system of connective tissues that covers the whole body) and underlying muscle. -Small continuous back-and-forth movements -Over an area of 2-6 in. for 30-60 sec -Amount of pressure is determined by client's pain tolerance
Phosphagen System
-VERY RAPID rate of ATP production -High-intensity, very-short duration
VT1 - First Ventilatory Threshold
-Ventilation starts increasing non-linearly
Fat-soluble Vitamins
-Vitamins that, when consumed, are stored in body (liver and fat tissues) -Vitamins A, D, E, and K.
All-or-None Principle
-When a motor unit is activated, all muscle fibers will maximally contract
Co-Contraction
-When agonist and antagonists contract together and a joint must be stabilized -Important component of functional/usable strength b/c torso muscles must be able to stabilize spine to safely move external resistance
Informed Consent
-Written statement signed by client prior to testing that informs them of testing purposes, processes, and all potential risks and discomforts.
Common postural deviation might you screen for in an attempt to identify the cause of a client complaint of muscle tightness along the left side of the torso.
Client's shoulder position to relative to the thoracic spine should be tested. One likely cause of the pain is a torso lean that shifts the alignment of the sternum (anterior) and spine (posterior), thereby creating tightness in the flexed side of the trunk. This tightness would explain why the shoulders are not level and may create uneven spacing between the arms and the torso.
Indicator that the client has tight plantarflexors
Clients heels raise off the floor during the bend and lift screen
A Common marker of POSITIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Clients perceive that their concerns are taken seriously and that the personal trainer is highly qualified, knowledgeable, and helpful.
Proximal
Close to center/middle of body
__________ target how people think and feel about being physically active
Cognitive behavioral techniques
A Common marker of NEGATIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Communications with personal trainers are perceived as unclear, with clients saying they did not understand the information or the reasons for the recommendations.
Operational Plan
Component of a business plan that describes the structure of how a business will operate including an organizational chart that identifies key decision makers and the employees responsible for executing those decisions.
Decision-making criteria
Component of a business plan that includes a detailed cost-benefit analysis that demonstrates that the expenses for operating the business are worth the financial risks involved with establishing operations.
Executive Summary
Component of a business plan that is a brief outline of the business and an overview of how the business fills a need within the marketplace.
Business Description
Component of a business plan that provides details about the business as outlined in the executive summary including the mission statement, business model, current status of the market, how the business fills a need within the market and the management team.
Risk Analysis
Component of a business plan that reviews the risks involved in owning and operating the business including barriers to entry and financial competitive and staffing issues
Marketing Plan
Component of a business plan that specifies how prospective clients become paying clients.
One of the five components of the P.R.I.C.E. acronym
Compression
This is OUTSIDE of the ACE-certified Personal Trainer scope of practice
Conducting a V02 max test to determine a client's need for referral to his or her physician
Non-correctable factors that may contribute to muscle imbalances and postural deviations
Congenital conditions, some pathologies, structural deviations, certain types of trauma
Linear Periodization
Considered a more traditional resistance training program with gradually progressive increases. Within each micro cycle the training protocols are consistent and then after each micro cycle the training variables are adjusted. These programs tend to be fairly rigid in their design.
Function of the muscles that are located in the outer layer of the core
Consists of larger, more powerful muscles that span many vertebrae and are primarily responsible for generating gross movement and forces within the trunk.
Function of the muscles that are located in the middle layer of the core
Consists of muscles and fasciae that encircle the lower regions of the spine. Envision a box spanning the vertebrae from the diaphragm to the sacroiliac joint and pelvic floor, with muscles enclosing the back, front, and sides. This box allows the spinal and sacroiliac joints to stiffen in anticipation of loading and movement, and provides a solid, stable working foundation from which the body can operate.
One Stage(s) of change where a person has a primary goal to get involved in some type of activity. • Precontemplation • Contemplation • Preparation • Action • Maintenance
Contemplation
Employee or Independent Contractor: Pays a monthly fee to the fitness facility
Contractor
Employee or Independent Contractor: Pays marketing expenses to reach new clients
Contractor
Employee or Independent Contractor: Pays quarterly taxes
Contractor
Employee or Independent Contractor: Works with clients in their own homes
Contractor
Calorie Deficit for Weight Management
3500 calories = 1 pound. 1) Desired weight loss (lbs) x 3500 (kcal) = Total Cal 2) Total Cal / Time Period = Calories per Time Period 3) Calories per Period / 7 (days) = Calorie Deficit per day required * DBW = LBW / (1- DBF%)
Carbohydrates
4 Calories per gram
Protein
4 Calories per gram
Approximately how much muscle tissue will the average non-strength training adult lose each decade due to disuse atrophy?
5 pounds (2.3 kg)
In the first 6 months what % of people drop out?
50%
Muscular Hypertrophy
70-80% max resistance.8-12 reps. 3-6 sets or 6-12 reps 30-90 sec rest periods
One of five guidelines that personal trainers can share with clients regarding how to purchase appropriate footwear for exercise.
Allow a space up to the width of the index finger between the end of the longest toe and the end of the shoe.
The way leading step-training and yoga classes as part of the facility's group fitness schedule helps a trainer attract new clients
Allows the trainer to establish themselves as an "expert" in the eyes of the participants and allows the trainer to build rapport with potential clients.
The transtheoretical model of behavioral change
Also called stages of change model
Explanation of how limb length influences muscular strength and hypertrophy
Although limb length does not influence muscle hypertrophy, it definitely affects strength performance. Other things being equal, shorter limbs provide leverage advantages over longer limbs.
ACE-certified Personal Trainers looking to advance their knowledge, skills, and abilities beyond their ACE Personal Trainer Certification would be BEST served by earning which of the following additional certifications?
An advanced fitness certification (e.g., ACE-AHFS, ACE-LWMC) that is NCCA-accredited
Periodization
An application of overload through pre-planned variation of program components to optimize gains in strength while preventing overuse, staleness, overtraining, and strength plateaus. It is done through the use of micro (Small) cycles, combined to form meso (intermediate size) cycles, which can be combined to form macro (biggest) cycles. Most often seen in resistance training, but can be used in cardiovascular training. Two primary styles - linear or undulating
One of the ABSOLUTE contraindications to stretching that a personal trainer must consider to prevent injury
An area of infection
Definition of Sarcoplasmic hypertrophy and its effect on muscle contraction force
An increase in the muscle cell sarcoplasm that surrounds the myofibrils; this does not result in greater muscle contraction force.
Definition of Myofibrillar hypertrophy and its effect on muscle contraction force
An increase in the number of myofibrils within the muscle fiber; this results in greater muscle contraction force.
Which of the following improves performance by increasing muscle protein synthesis; has harmful side effects ranging from aggression to increased rates of premature death, mostly from suicide and myocardial infarction: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
Anabolic-androgenic steroid
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
Anaerobic efficiency
Phase 3 of The four cardiorespiratory-training phases of the ACE IFT Model
Anaerobic-endurance training
Phase 4 of The four cardiorespiratory-training phases of the ACE IFT Model
Anaerobic-power training
The trainer notices that that a client stands with a lordotic posture and notes that the client has displayed a weak core in previous workouts. Response: The trainer implements a program to improve strength and flexibility in the core.
Appropriate
Restoring proper length to the calf muscles can reduce strain to the muscle-tendon unit and decrease symptoms.
Appropriate exercise programming tip or guideline for Achilles tendinitis
Restoring proper proprioception, flexibility, and strength is key, as there may be a loss of balance.
Appropriate exercise programming tip or guideline for Ankle sprains
The exercise program should emphasize regaining strength and flexibility of the wrist, elbow, and finger flexors and extensors.
Appropriate exercise programming tip or guideline for Carpal tunnel syndrome
Regaining strength and flexibility of the flexor/pronator and extensor/supinator muscle groups of the wrist and elbow is important.
Appropriate exercise programming tip or guideline for Elbow tendinitis
The exercise program should emphasize regaining strength and flexibility at the hip.
Appropriate exercise programming tip or guideline for Greater trochanteric bursitis
The exercise program should emphasize regaining strength and flexibility at the hip and lateral thigh.
Appropriate exercise programming tip or guideline for Iliotibial band syndrome
Exercise should focus on restoring proper strength throughout the hip, knee, and ankle and proper flexibility in the iliotibial band, hamstrings, and calves.
Appropriate exercise programming tip or guideline for Infrapatellar tendinitis
Exercise should focus on restoring proper strength throughout the hip, knee, and ankle. Closed-chain exercises such as squats and lunges may be beneficial.
Appropriate exercise programming tip or guideline for Patellofemoral pain syndrome
The goal is to design a program that challenges the client but does not excessively load the foot.
Appropriate exercise programming tip or guideline for Plantar fasciitis
The goal should be to continue what was done in physical therapy in a safe, progressive manner; performing overhead activities or keeping the arm straight during exercise should be limited.
Appropriate exercise programming tip or guideline for Rotator cuff injury
A Common marker of POSITIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Are perceived by a sense of caring, respect, clear communication and professionalism.
You are working with a new client who wants to begin resistance training in preparation for a one-month backpacking trip he will be taking through the Rocky Mountains. Which of the following training sets and repetition ranges would be BEST for helping him prepare for the rigors of this multi-day trip? A. 1-2 sets of 8-10 repetitions B. 2-4 sets of 4-6 repetitions C. 2-3 sets of 12-16 repetitions D. 3-5 sets of 6-12 repetitions
C
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Cardiorespiratory (aerobic) fitness
Definition of Transient hypertrophy and its effect on muscle contraction force
Caused by fluid accumulation in the spaces between cells and quickly diminishes after exercise; this does not result in greater muscle contraction force.
Forward head position - tight muscles
Cervical spine extensors, upper trapezius, levator scapulae
One of the three reasons why clients will generally experience more stable positive moods after two to four weeks of regular physical activity
Changes in hormone and neurotransmitter levels (e.g., endorphins, serotonin and norepinephrine)
Indicator that the client has tight stance-leg hip flexors
Client exhibits an anterior pelvic tilt and a forward torso lean as he or she steps forward
Correctable factors that may contribute to muscle imbalances and postural deviations
Repetitive movements, awkward positions and movements, side dominance, lack of joint stability, lack of joint mobility, imbalanced strength training programs.
Indicator of scapulothoracic joint instability
Scapular winging during the shoulder push stabilization screen
The five programming components of the stability and mobility training phase must be performed in the correct order. Fill in the blank for NUMBER 3 in the following programming sequence. 1. Proximal stability __________ 2. Proximal mobility __________ 3. Proximal stability __________ ; Proximal mobility __________ 4. Distal mobility and stability __________ 5. __________
Scapulothoracic Spine; Glenohumeral Joint
This is WITHIN the scope of practice for personal trainers
Screening clients for exercise limitations to facilitate exercise program design.
Investigation
Second stage of a client-trainer relationship that involves the collection of all relevant information to identify the comprehensive needs of clients.
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Sensory alteration
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Sensory removal
Frequency
Sessions per week. 1) Cardiovascular exercise = 3-5 sessions/week 2) Resistance training = 2-3 sessions/week 3) Flexibility Training = 2-7 sessions/week
Setting positively worded goals so important because...
Setting negative goals puts the focus on the behavior that should be avoided. It is important that the client is thinking about the achievement, not avoidance.
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Shift the line of gravity
One of five guidelines that personal trainers can share with clients regarding how to purchase appropriate footwear for exercise.
Shoes should not rub or pinch any area of the foot or ankle.
Interval training
Short, High-Intensity exercise periods alternated with periods of rest (e.g., 100 yard run, one-minutes rest, repeated 8 times)
Reasons why a casual conversation with a client will help a personal trainer more effectively identify postural deviations during a static postural assessment
Since individuals my consciously or subconsciously attempt to correct posture when they are aware they are being observed, distractions such as casual conversation may relax the client and lead to a more normal, relaxed position.
One of nine risk factors associated with low-back pain
Smoking
Definition of Specificity
Specific exercise demands made on the body produce specific responses by the body.
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Speed and Power
Types of activities that clients with osteoporosis should avoid
Spinal flexion, crunches, and rowing machines; jumping and high-impact aerobics; trampolines and step aerobics; abducting or adducting the legs against resistance; pulling on the neck with the hands behind the head
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Knee region demonstrates mobility or stability
Stability
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Lumbar Spine region demonstrates mobility or stability
Stability
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Scapulothoracic region demonstrates mobility or stability
Stability
The five programming components of the stability and mobility training phase must be performed in the correct order. Fill in the blank for NUMBER 5 in the following programming sequence. 1. Proximal stability __________ 2. Proximal mobility __________ 3. Proximal stability __________ ; Proximal mobility __________ 4. Distal mobility and stability __________ 5. __________
Static Balance
__________ is the ability to maintain the body's center of mass within its base of support, while __________ is the ability to move the body's center of mass outside of its base of support while maintaining postural control and establishing a new base of support
Static balance; dynamic balance
ACE-certified Personal Trainers must complete a minimum of 20 hours of continuing education every two years to maintain their certifications. The PRIMARY reason ACE has established this minimum continuing-education is to help ACE Personal Trainers to:
Stay current with the latest exercise science research and guidelines for fitness and health.
Choosing a gym that is in the direct route between home and work is an example of __________
Stimulus control
Having workout clothes, socks and shoes laid out for early morning workouts is an example of __________
Stimulus control
Keeping a gym bag in the car that contains all the required items for a workout is an example of __________
Stimulus control
Refers to making adjustments to the environment to increase the likelihood of healthy behaviors
Stimulus control
Writing down workout times as part of a weekly schedule, and surrounding oneself with other people who have similar health and fitness goals is an example of
Stimulus control
One of nine risk factors associated with low-back pain
Stress or depression
Calcium
Strong bones, teeth, muscle tissue; regulates heart beat, muscle action, and nerve function, blood clotting.
One of the five warning signs of stroke of which a personal trainer must be aware
Sudden confusion or trouble speaking or understanding others
One of the five warning signs of stroke of which a personal trainer must be aware
Sudden numbness or weakness in the face, arms, or legs
One of the five warning signs of stroke of which a personal trainer must be aware
Sudden severe headache with no known cause
One of the five warning signs of stroke of which a personal trainer must be aware
Sudden trouble seeing in one or both eyes
One of the five warning signs of stroke of which a personal trainer must be aware
Sudden walking problems, dizziness, or loss of balance or coordination
Works on the premise that about at the intensity of VT1, the increase in ventilation is accomplished by an increase in breathing frequency
Talk test
150 minutes; 75 minutes
The 2008 Physical Activity Guidelines for Americans suggest that adults should participate in structured physical activity at a moderate intensity for at least __________ per week or a vigorous intensity for at least __________ per week to experience the health benefits of exercise.
Differentiates the 2008 Physical Activity Guidelines for Americans from guidelines and recommendations previously published by the U.S. government?
The 2008 guidelines mark the first time the U.S. government has confirmed that fitness is an important part of medicine and that fitness professionals are important members of the allied healthcare continuum.
Submaximal treadmill testing protocol that should be used for an OLDER-ADULT CLIENT whose interview DID NOT raise any red flags
The Balke & Ware treadmill test
__________ suggests that individuals adopt (or do not adopt) health behaviors based largely upon their appraisal of their susceptibility to an illness, combined with their perception of the probable severity of the consequences of having the illness
The Health Belief Model
A Personal Trainer who wants to provide massage to help clients who have tight or sore muscles can do so ONLY if __________
The Personal Trainer becomes a licensed massage therapist.
Aspect of core function that is assessed by the blood pressure cuff test
The ability to draw the abdominal wall inward via coordinated action of the transverse abdominis and related core muscles without activation of the rectus abdominis.
Joint stability is:
The ability to maintain or control joint movement or position
Cardiorespiratory Fitness
The ability to perform large muscle movement over a sustained period; related to the capacity of the heart-lung system to deliver oxygen for sustained energy production.
One of five guidelines that personal trainers can share with clients regarding how to purchase appropriate footwear for exercise.
The ball of the foot should match the widest part of the shoe, and the client should have plenty of room for the toes to wiggle without experiencing slippage in the heel.
Should be the personal trainer's first objective when meeting a prospective client
The building of a foundation for a personal relationship with the client
Head position deviation
The cheek bone is forward of the collar bone
One of five guidelines that personal trainers can share with clients regarding how to purchase appropriate footwear for exercise.
The client should wear the same weight of socks that he or she intends to use during the activity.
Zone 2 intervals performed during phase 2 cardiorespiratory training provide a stimulus that will eventually increase a client's heart rate at VT1. What are the results of this increase?
The client will be able to exercise at higher intensities when at the VT1 heart rate.
Explanation of how the results of VT2 testing can be applied to exercise programming
The lactate threshold and corresponding VT2 are commonly related to performance. For example, if two athletes with the same V02 max are competing, the athlete with the higher lactate threshold will likely outperform the other athlete. Lactate threshold is improved by endurance training and high-intensity training (up to 150% of V02 max). At these intense training levels, the body can respond and adapt to the increased workloads, thereby "clearing" the blood lactate at a more efficient rate.
Scope of Practice
The legal range of services that professionals in a given field can provide, the setting in which those services can be provided, and the guidelines or parameters that must be followed.
What is the primary disadvantage of circuit strength training? What are the advantages?
The major disadvantage is the use of lower weight loads due to the cumulative effects of fatigue from nearly continuous resistance training. The advantages include shorter training sessions and moderate aerobic conditioning from sustaining relatively high heart rates throughout the exercise session.
Body Composition
The makeup of the body in terms of the relative percentage of fat-free mass and body fat. Tests for ... include : - Hydrostatic weighing (underwater weighing) - Best one! - Bioelectrical impedance - BMI - Anthropometric assessments (Circumference measurements, waist - to - hip ratio, skinfold measurements, and girth measurements.
Description of the third phase of the tissue healing process
The maturation/remodeling phase, which begins at approximately day 21, can last up to two years. This phase begins the remodeling of the scar, rebuilding of bone, and/or restrengthening of tissue into a more organized structure.
Muscular Endurance
The muscles ability to exert a submaximal force repeatedly over time, such as a half sit up test or a push up test.
One of the four overriding concerns that dictate modifications of an exercise program when working with older adults
The need to preserve muscle tissue
Muscular Power
The product of muscular strength and movement speed. Single Effort: Sets of 3-5, 1-2 reps Multiple Effort: Sets of 3-5, 3-5 reps 2-5 min rest periods
One of the four overriding concerns that dictate modifications of an exercise program when working with older adults
The rate at which older individuals adapt to training
Definition of good posture
The state of musculoskeletal alignment and balance that allows muscles, joints, and nerves to function efficiently.
One potential disadvantage of the direct-employee business model for personal trainers
The trainer can earn a competitive per-session wage but generally less than independent contractor per-session wages
The way spending extra time on the fitness floor helps a trainer attract new clients
The trainer meets more people who become familiar with the trainer which leads to a rapport
What do the credentials for registered dietitians (R.D.), occupational therapists (OTR), athletic trainers (ATC), registered nurses (RN), and massage therapists (LMT) all have in common with certifications from the American Council on Exercise?
They are all accredited by the National Commission for Certifying Agencies.
Ways that self-monitoring systems can support behavior change, including exercise program adherence
They increase client self-awareness, act as a mirror to give the client a more objective view of their behavior, enhance client-trainer communication and force accountability.
Planning
Third stage of a client-trainer relationship that involves collaborative goal setting with the client after the investigation is complete to design an effective and comprehensive program.
Health-history questionnaire
This form collects more detailed medical and health information beyond the coronary artery disease risk factor screen. The client should list any medications or supplements being taken on this form.
Agreement and release of liability waiver
This form does not necessarily protect the trainer from being sued for negligence. This form represents the client's voluntary abandonment of the right to file a lawsuit.
Medical release
This form explains a client's physical-activity limitations and/or guidelines as outlined by his or her physician. Deviation from the guidelines provided in this form must be approved by the client's personal physician.
Testing form
This form is used to record testing and measurement data during fitness assessments.
Explain why zone 2 (i.e., between VT1 and VT2) is sometimes described as "black hole" intensity by competitive athletes.
This intensity has been called this because exercise is hard enough in this zone to make a person fatigued, but not hard enough to induce optimal training adaptations.
When clients mention "getting a second wind", what physiological marker has been reached? What determines how long it takes a client to reach his or her "second wind"?
This is reached when the client reaches a steady state after beginning a workout or increasing exercise intensity. The time needed to reach this level varies according to several factors, including fitness level (more fit individuals reach steady state faster and exercise intensity (when working at higher intensities, people require longer periods to achieve steady state)
Indicator of lack of core stability
Trunk rotation during the shoulder pull stabilization screen
One of the types of movements that clients diagnosed with lower-back pain should avoid
Twisting at the waist with turned feet, especially when carrying a load
Definition of Supersets
Two or more sequentially performed exercises that target opposing muscle groups are completed
Definition of Compound sets
Two or more sequentially performed exercises that target the same muscle group are completed
__________ is caused by the destruction of insulin-producing cells, which occurs in childhood, while __________ usually occurs during adulthood in overweight individuals and initially presents as insulin resistance. Increasing numbers of children are being diagnosed with __________.
Type 1 diabetes; Type 2 diabetes; Type 2 diabetes
__________ are found in muscles responsible for stabilization. They are best suited for that function because __________
Type I (slow-twitch) muscle fibers; they enhance a stabilizer muscle's capacity for endurance, which allows the muscle to efficiently stabilize the joint for prolonged periods without undue fatigue
__________ are found in muscles responsible for joint movement. They are best suited for that function because __________
Type II (fast-twitch) muscle fibers; they are better suited for generating the larger forces necessary to produce joint movements
Which of the following is MOST accurate regarding personal trainers recommending supplements to their clients?
Unless the personal trainer has other credentials such as an R.D. or M.D., he or she does not possess the qualifications to legally recommend supplements.
One of the types of movements that clients diagnosed with lower-back pain should avoid
Unsupported forward flexion
Appropriate exercise recommendation(s) for Arthritis
Use isometric strengthening exercises
Beta blockers
Using ratings of perceived exertion is especially appropriate when working with a client taking this type of medication.
Although the evidence base for this method is very deep, the very large range of acceptable percentages makes it difficult to use when recommending exercise intensities
V02
Though it is considered to be the "gold standard", it may be less useful than widely believed
V02
__________, the traditional standard marker of the aerobic-training effect, increases with training, but reaches a peak and plateaus within six months. However, increases in __________, a significant marker of metabolism, may continue for years.
V02 max; ventilatory threshold
Which of the following vitamins is important for the normal metabolism of nerve tissue, protein, fat, and carbohydrate: Iron Zinc Vitamin B12 Riboflavin Vitamin D Calcium
Vitamin B12
Which of the following vitamins is necessary for calcium absorption, bone growth and mineralization: Iron Zinc Vitamin B12 Riboflavin Vitamin D Calcium
Vitamin D
"It sounds like you have been most successful in the past when working out with a coworker." Is an example of __________ a. Paraphrasing b. Reflecting c. Questioning d. Summarizing e. Encouraging
b
A lack of hip-joint mobility is MOST likely to lead to which of the following? a. Hypermobility in the scapulothoracic joints and thoracic spine b. Compromised stability in the knees and lumbar spine c. Hypermobility in the knee, ankle, and foot joints d. Compromised mobility in the knees and lumbar spine.
b
A regular group exercise participant with no competitive goals would be classified in which phase of the cardiorespiratory training component of the ACE IFT model? a. Phase 1 - Aerobic-base training b. Phase 2 - Aerobic-efficiency training c. Phase 3 - Anaerobic - endurance training d. Phase 4 - Anaerobic - power training
b
A submaximal talk test can be used to determine the client's heart rate at the first ventilatory threshold (VT1) in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
b
A sudden "tearing " sensation followed by immediate pain and loss of motion are common signs and symptoms of a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
b
Any resistance training performed should include exercises that build muscular endurance and promote mobility in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
b
Basic movements are mastered, but refinement is necessary __________ stage of learning. a. Cognitive b. Associative c. Autonomous
b
Exercise should be performed at an RPE of 5 (0 to 10) scale in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
b
Mechanism of injury - deceleration of the body combined with a maneuver of twisting, pivoting, or side-stepping a. Hamstring strain b. ACL injury c. MCL injury d. Chondromalacia
b
One goal is the ability to improve the client's ability to use fat as a fuel source in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
b
Phase 2 of the Cardiorespiratory training component of the ACE IFT Model focuses on a. Aerobic-base Training b. Aerobic-efficiency Training c. Anaerobic-endurance Training d. Anaerobic-power Training
b
Phase 2 of the Functional Movement & Resistance training component of the ACE IFT Model focuses on a. Stability and Mobility Training b. Movement Training c. Load Training d. Performance Training
b
Training focuses on the primary movements of exercise in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
b
Upper-extremity injury that is aggravated by overhead activities; lifting of heavy objects a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
b
What assessments are essential according to the ACE IFT Model and should be completed prior to a client beginning an exercise program? a. Assessing posture, functional movement, and muscular strength and endurance b. Collecting health-history data to identify contraindications for exercise and the need for referral c. Assessing cardiorespiratory fitness using the submaximal talk test to determine HR at VT1 d. Measuring blood pressure, resting heart rate, body composition, and waist-to-hip ratio
b
Phase 4 of the Cardiorespiratory training component of the ACE IFT Model focuses on a. Aerobic-base Training b. Aerobic-efficiency Training c. Anaerobic-endurance Training d. Anaerobic-power Training
d
Phase 4 of the Functional Movement & Resistance training component of the ACE IFT Model focuses on a. Stability and Mobility Training b. Movement Training c. Load Training d. Performance Training
d
Risk factors - Improper training methods, sudden changes in training surface, lower-extremity muscle weakness and/or tightness , foot overpronation a. Hamstring strain b. ACL injury c. MCL injury d. Chondromalacia
d
Short duration, high intensity drills are performed in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
d
Speed and agility is addressed in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
d
The _____ phase of the functional movement and resistance training component incorporates power training into the program. a. Stability and mobility training b. Movement training c. Load training d. Performance training
d
Which force couple creates posterior pelvic rotation to pull the pelvis out of anterior pelvic tilt? a. Hip flexors and erector spinae b. Hamstrings and erector spinae c. Hip flexors and rectus abdominis d. Hamstrings and rectus abdominis
d
Which of the following is MOST likely to create a barrier to fitness-related behavior change for some clients? a. Identifying a client's readiness to change behavior b. Creating early positive exercise experiences c. Implementing strategies for working with clients based on their personality styles d. Conducting initial comprehensive assessments of fitness and body composition
d
Which of the following would help a trainer develop rapport with a client during the initial session? a. Looking away from the client frequently to prevent staring while sitting with good posture and a slight forward lean. b. Speaking in a soft, friendly voice while leaning against the chair armrest with forearms crossed calmly. c. Direct, friendly eye contact while always maintaining a smile and enthusiasm throughout the session. d. Speaking in a firm voice with confidence, using fluid hand gestures while speaking and quiet hands while listening.
d
__________ are more affective and less cognitive; overly ambitious, risk-driven, and favor incentives and rewards; impulsive and lack discipline to complete projects; dominant, tell-oriented visionaries who thrive on excitement, challenge, and creativity. a. Deliberators b. Directors c. Collaborators d. Expressors
d
__________ is a syndrome characterized by long-lasting widespread pain and tenderness at specific points on the body, while __________ is a debilitating and complex illness characterized by profound, incapacitating fatigue lasting at least six months.
Fibromyalgia; chronic fatigue syndrome
Rapport
First stage of a client-trainer relationship that involves the personal interaction a trainer establishes and maintains with a client, as well as the ability to communicate effectively with clients.
One of 4 risk factors for muscle strains
Forced dorsiflexion while the knee is extended
One of 4 risk factors for muscle strains
Forced knee extension while the foot is dorsiflexed
Action
Fourth stage of a client-trainer relationship that involves the successful implementation of all programming components and providing the appropriate instruction, feedback and progression as needed.
Suburban Facility Daily Flow of Members
Generally has members coming in before work, stay at home parents or retirees who visit during the day, youth in the afternoon and people who exercise in the evening before heading home.
One of five guidelines that personal trainers can share with clients regarding how to purchase appropriate footwear for exercise.
Get fitted for the footwear toward the end of the day.
Which of the following is marketed for its potential to increase strength, speed recovery, decrease frequency of respiratory infection, and prevent overtraining; research has failed to find a performance-enhancing benefit: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
Glutamine
If the knees move inward during a bend and lift screen
Gluteus medius and maximus need strengthening
Diuretics
Have no primary affect on heart rate, but they can cause water and electrolyte imbalances, which may lead to dangerous cardiac arrhythmias.
ACE Inhibitors
Have no primary affect on heart rate, but will cause a decrease in blood pressure at rest and during exercise.
Diuretics
Have no significant affect of resting HR, Exercising HR, or Max Exercising HR. Increases loss of water and electrolytes
Extension
INCREASING angle between two bones
Rotation
INTERNAL (inward) or EXTERNAL (outward) turning about the vertical axis of the bone
One of the three reasons why clients will generally experience more stable positive moods after two to four weeks of regular physical activity
Increased self-efficacy with task and possible short-term goal, accomplishment
Body-fat percentage __________ during the aging process Increases Decreases Does not change
Increases
The most important question that a personal trainer must be able to answer about every client
Is the client appropriate for exercise or should he or she be cleared by a medical professional?
An __________ occurs when blood supply to the brain is cut off, while a __________ occurs when a blood vessel in the brain bursts.
Ischemic stroke; hemorrhagic stroke
Explanation of how age influences muscular strength and hypertrophy
It appears that people of all ages respond favorably to progressive resistance exercise and gain muscle at approximately the same rate during the initial training period. However, the potential for total-body muscle mass diminishes during the older adult years.
The reason why a complete battery of initial assessments may be detrimental to early program success for an out-of-shape client
It would reinforce the client's negative self-image and beliefs that he or she is hopelessly out of shape or obese.
One of the ABSOLUTE contraindications to stretching that a personal trainer must consider to prevent injury
Joint hypermobility
__________ is the ability to maintain or control __________ movement or position while __________ is the range of uninhibited movement around a __________ or body segment.
Joint stability; joint; joint mobility; joint
One of the RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
Joint swelling from trauma or disease
__________ provides a consistent training protocol within each microcycle and changes the training variables after each microcycle. __________ provides different training protocols during the microcycles in addition to changing the training variables after each microcycle.
Linear periodization; Undulating periodization
Hypotension
Low blood pressure
__________ is the major carrier of cholesterol in the blood and is often called the "bad" cholesterol, while __________ is called the "good" cholesterol, as high __________ levels are associated with a reduced risk of coronary artery disease.
Low-density lipoprotein (LDL); high-density lipoprotein (HDL); high-density lipoprotein (HDL)
The way offering small-group training sessions for three to five participants helps a trainer attract new clients
Lowers the cost for each client, allows for camaraderie among participants, improves motivation and adherence and allows client to "try out" personal training without making a large financial commitment
The five programming components of the stability and mobility training phase must be performed in the correct order. Fill in the blank for NUMBER 1 in the following programming sequence. 1. Proximal stability __________ 2. Proximal mobility __________ 3. Proximal stability __________ ; Proximal mobility __________ 4. Distal mobility and stability __________ 5. __________
Lumbar Spine
The term "core" generally refers to muscles in the __________, __________, __________ and __________ regions of the body
Lumbo-pelvic region, hips, abdomen, and lower back
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Metabolic Marker (ventilatory thresholds)
__________ is characterized by abdominal obesity, atherongenic dyslipidemia, elevated blood pressure, insulin resistance, prothrombotic state, and proinflammatory state.
Metabolic syndrome
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Glenohumeral region demonstrates mobility or stability
Mobility
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Hip region demonstrates mobility or stability
Mobility
Exercise guidelines for a low-risk client with stable cardiovascular artery disease who is initiating an exercise program
Mode: The initial mode should consist of low-intensity endurance exercise, gradually progressing to moderate-intensity exercise utilizing interval-type training. The resistance-training program should utilize one set of 12 to 15 repetitions of 8 to 10 exercises. Intensity: Begin at an intensity of 40 to 50% of heart-rate reserve, an RPE of 9 to 11 (6 to 20 scale), or a heart rate 20 to 30 beats over resting heart rate. Duration: Total duration should be gradually increased to 30 minutes or more of continuous or interval training, plus additional time for warm-up and cool down activities. Frequency: Clients should perform three to five days per week of aerobic training and two days per week of resistance training
50%
More than __________ of people who start a new exercise program will drop out within the first six months.
Plantar Flexion
Moving SOLE of foot downward (pointing the toes)
Dorsiflexion
Moving TOP of foot toward the shin (only at the ankle)
Depression
Moving to INFERIOR position (only at the scapula)
Elevation
Moving to SUPERIOR position (only at the scapula)
A possible cause of muscle shortening, which can contribute to a reduction in a muscle's force-generating capacity.
Muscle immobilization
Emotion state and mood appraisals
One of the six sources of self-efficacy information that personal trainers should explore with their clients.
Imaginal experiences
One of the six sources of self-efficacy information that personal trainers should explore with their clients.
Past performance experience
One of the six sources of self-efficacy information that personal trainers should explore with their clients.
Physiological state appraisals
One of the six sources of self-efficacy information that personal trainers should explore with their clients.
Verbal persuasion
One of the six sources of self-efficacy information that personal trainers should explore with their clients.
When training for proximal mobility in the hips and thoracic spine, at which point can a client progress from exercises featuring supportive surfaces to ones that are more unsupported in nature?
Only after the individual effectively demonstrates the ability to stabilize the more proximal regions of the body
What type of clients will progress to phase 4 - anaerobic-power training?
Only clients who have very specific goals for increasing speed for shorts burst at near-maximal efforts during endurance or athletic competitions will move on to this phase
When conducting a SWOT analysis, the personal trainer should list the following entry: "the club is unable to meet the needs of the current volume of potential personal-training clientele" in __________
Opportunities
__________ is a degenerative disease of the joint cartilage, while __________ is a chronic and systemic inflammatory disease.
Osteoarthritis; rheumatoid arthritis
Many cancer patients are at increased risk of developing __________ due to treatment side effects combined with inactivity during treatment. Thus, __________ is an appropriate first step in the cardiovascular recovery phase for most cancer clients.
Osteoporosis; weight bearing exercise
One of nine risk factors associated with low-back pain
Other diseases (e.g., osteoarthritis, rheumatoid arthritis, Ankylosing spondylitis, cancer)
The five programming components of the stability and mobility training phase must be performed in the correct order. Fill in the blank for NUMBER 2 in the following programming sequence. 1. Proximal stability __________ 2. Proximal mobility __________ 3. Proximal stability __________ ; Proximal mobility __________ 4. Distal mobility and stability __________ 5. __________
Pelvis and Thoracic Spine
A Common marker of NEGATIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
People often report being left waiting for a long time in environments that are dirty, disorganized or dull.
One of the four general exercise guidelines for adults 18 to 64 years of age
Perform 150 minutes per week of moderate-intensity aerobic physical activity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or a combination of both.
One of the three exercise duration guidelines for overweight and obese individuals, or those seeking to control their weight, provided by the U.S. Department of Health & Human Services
Perform 50 to 60 minutes of moderate-intensity exercise or activity each day, five to seven days a week, for a total of 300 minutes
One of the three exercise duration guidelines for overweight and obese individuals, or those seeking to control their weight, provided by the U.S. Department of Health & Human Services
Perform a total of 150 minutes of vigorous exercise or activity per week, performed over a minimum of three days
One of the four general exercise guidelines for adults 18 to 64 years of age
Perform aerobic bouts that last at least 10 minutes, preferably spread throughout the week.
One of three specific exercise guidelines for children 6 to 17 years of age
Perform at least 60 minutes of moderate-to-vigorous physical activity every day
Activity History is a(n) __________ that influences exercise participation and adherence
Personal factor
Biomedical Status is a(n) __________ that influences exercise participation and adherence
Personal factor
Demographic Variables are a(n) __________ that influences exercise participation and adherence
Personal factor
Knowledge, Attitudes and Beliefs are a(n) __________ that influences exercise participation and adherence
Personal factor
Psychological Traits are a(n) __________ that influences exercise participation and adherence
Personal factor
A Common marker of NEGATIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Personal trainers are described as appearing bored, uninterested in the client, uncaring, or distracted.
Stability and Mobility Training
Phase 1 of Functional Movement and Resistance Training. Focuses on core and balance exercises to improve strength and function of muscles responsible for stabilizing spine and center of gravity during movement.
Cardiorespiratory Training
Phase 1) Aerobic Base Training Phase 2) Aerobic Efficiency Training Phase 3) Aerobic Endurance Training Phase 4) Aerobic Power Training
Functional Movement and Resistance Training
Phase 1) Stability and Mobility Phase 2) Movement Training Phase 3) Load Training Phase 4) Performance Training
In what phase of cardiorespiratory training should Talk test for VT1 be conducted?
Phase 2
What is the primary cardiorespiratory training phase for regular exercisers in a fitness facility who have goals for improving or maintaining fitness and/or weight loss?
Phase 2
Aerobic Efficiency Training
Phase 2 of Cardiorespiratory Training . Focuses on increasing duration and frequency and adding aerobic interval training. May be the highest training level for most clients.
Movement Training
Phase 2 of Functional Movement and Resistance Training. Focuses on developing mobility within the kinetic chain without compromising stability.
In what phase of cardiorespiratory training should VT2 threshold test be conducted?
Phase 3
Aerobic Endurance Training
Phase 3 of Cardiorespiratory Training . Focuses on improving performance for endurance events, or training for high levels of cardio fitness)
Load Training
Phase 3 of Functional Movement and Resistance Training. Focus on what we would consider "traditional" resistance training for hypertrophy, strength, or endurance.
Aerobic Power Training
Phase 4 of Cardiorespiratory Training. Focuses on training for competition or sport specific goals and high intensity training.
Performance Training
Phase 4 of Functional Movement and Resistance Training. Focuses on sport specific training for speed, agility, quickness, reactivity, and power.
Injury is a(n) __________ that influences exercise participation and adherence
Physical Activity factor
Intensity is a(n) __________ that influences exercise participation and adherence
Physical Activity factor
Lead patients through therapeutic exercise and teach them to perform additional exercises at home to facilitate rehabilitation.
Physical and Occupational Therapists
Master gland is also called the:
Pituitary Gland
According to the Centers for Disease Control and Prevention, a reduction in what three factors would dramatically reduce the incidence of chronic disease?
Poor diet, physical inactivity and smoking
One of nine risk factors associated with low-back pain
Poor physical fitness
The LEAST effective method for a personal trainer to attract potential new clients
Posting a trainer profile filled with personal athletic achievements
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Postural (kinetic chain) stability
Very sedentary individuals often find this difficult to use, as they find any level of exercise fairly hard
RPE
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Raise the center of mass
Passive Straight-Leg Raise observation that represents normal length of the hamstrings.
Raised leg stops just short of 90 degrees of movement
Reason why rapport building is different from the latter three stages of a successful client-trainer relationship
Rapport is ongoing, unlike the other three stages, which have somewhat clearly defined timelines.
The four stages of a client-trainer relationship
Rapport, Investigation, Planning and Action
When performing the Thomas Test for hip flexion/quadriceps length, a client is able to keep the back and sacrum flat, but the back of the lowered thigh does touch the table and the knee does not flex to 80 degrees.
Rectus Femoris is tight
One of the five signs and symptoms of tissue inflammation
Redness
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Reduce the points of contact
Antihypertensive medication affect on the heart
Reduces its force of contraction.
Antihypertensive medication affect on the brain
Reduces sympathetic nerve outflow.
If a client experiences pain, during a clearing test, the personal trainer should...
Refer the client to his or her physician and refrain from having the client perform additional assessments for that part of the body.
Teach clients proper nutrition through recipes, meal plans, food-preparation methods, and implementation of special diets.
Registered Dietitians
Due to the expansion of blood volume that occurs with endurance training, the heart muscle will __________, enlarging its chambers and becoming a bigger and stronger muscle that is able to deliver a higher __________ to the muscles.
hypertrophy; cardiac output
The __________ is the relationship between the contractile proteins of a sarcomere and their force-generating capacity, while __________ are seen when multiple muscles function as an integrated group by providing opposing, directional, or contralateral pulls at joints.
length-tension relationship; force-couple relationships
The most commonly cited causes of low-back pain are __________, __________, and __________.
mechanical back pain; degenerative disc disease, sciatica
The most commonly reported knee injury is damage to the __________.
menisci
The second component of the transtheoretical model of behavioral change is likely the most important for personal trainers to understand, as it entails the __________ that people use to get from one stage to the next.
process of change
A __________ goal is something a client does, such as walk 2 miles a certain number of times; a __________ goal is something achieved, like weight loss or a resistance lifted on a resistance machine. __________ goals work better, because they are more predictable and controllable.
process; product; Process
__________ is defined as the reflex inhibition of the motor neurons of antagonists when the agonists are contracted, while __________ is a condition in which the synergists carry out the primary function of a weakened or inhibited prime mover.
reciprocal inhibition; synergistic dominance
The assessment of __________ is an ongoing part of the client-trainer relationship and should not be thought of as a one-time measurement.
self-efficacy
It is recommended that the concentric portion of a resistance-training exercise should be performed in __________ seconds and the eccentric muscle action should be performed in __________ seconds.
two to three; three to four
During low-intensity endurance exercise, __________ muscle fibers will undergo adaptations, including increases in the size and number of __________ within the cell to augment aerobic adenosine triphosphate (ATP) production.
type I (or slow twitch muscle fibers); mitochondria
During high-intensity endurance exercise, __________ muscle fibers may also be recruited, and will adapt primarily by increasing the number of anaerobic __________ so that anaerobic energy production will be enhanced.
type II (or fast twitch muscle fibers); enzymes
Discrepancies in individual resting heart rates are not taken into account, which means that this approach often under- or over estimates appropriate exercise intensities
%MHR
Does not correlate strongly with performance and is generally not influenced by training
%MHR
3 Zone Set Up of the IFT Model
- Zone 1 - (VT1) - Zone 2 - (VT2) - Zone 3
Mitochondria
-"Power plant" of cells where aerobic metabolism occurs
Cognitive state of learning
-1st stage of learning a motor skill -Clients make many errors and have extremely variable performances
Precontemplation
-1st stage of transtheoretical model of behavioral change -Client is not yet thinking about changing
Associative Stage of Learning
-2nd stage of learning a motor skill -When performers have mastered fundamentals and can concentrate on skill refinement
Autonomous stage of learning
-3rd stage of learning a motor skill -When skill has become automatic for performer
Beta Blockers
-An antihypertensive prescribed for CV or other disorders -Decrease resting HR, exercising HR, and maximal exercising HR
Scapulothoracic Articulation
-Articulation of scapula with thorax underneath
Body Mass Index (BMI)
-Assesses client's body composition. -Compares body weight to height -Determines # that indicates underweight, normal weight, overweight, or obese. - ... = Weight(kg)/Height(m)^2 Converting Lbs into Kg = (Lbs/2.2) Converting Inches to Meters = (Inches x 2.54) / 100
Below VT1
-Client can speak comfortably
Revised BORG Scale
-Developed by Gunnar Borg -Ranges from 0-10
Pre-Workout
-Foods high in carb to maximize blood glucose availability -Low in fat and fiber to minimize gastrointestinal distress and facilitate gastric emptying -Moderate in protein -Well-tolerated by client.
Post-Workout
-Foods high in carbs accompanied by some protein -Carbs replenish used-up energy that's stored as glycogen in muscles and liver -Protein will help rebuild fatigued muscles
The FITT Principle
-Frequency, Intensity, Time, and Type -Backbone of exercise programming based off ACSM programming guidelines for healthy adults.
Intensity Measurements
-Heart Rate (either % of MHR or % of HRR) -Rate of Perceived Exertion -VO2 (Aerobic Capacity) -METS (Metabolic Equivalent) -Ventilatory Threshold - VT1 and VT2 (the talk test)
Diastolic Blood Pressure (DBP)
-Pressure in arteries during relaxation phase of cardiac cycle
SITS
-Rotator cuff muscles -Supraspinatus: abducts the arm -Infraspinatus & Teres minor: externally rotate the arm -Subscapularis: internally rotates the arm
Aerobic Glycolysis System
-SLOW rate of ATP production -Lower-intensity, longer- duration
Microcycle
-Shortest timeframe in a periodized training program -Usually 1-4 weeks long -Short-term goals designed to be steps to overall goal of mesocycle
Absolute contraindication
-Situation that makes a particular treatment or procedure absolutely inadvisable
Muscular Strength
-Tested w/ 1 RM test -Measure of greatest amount of force that muscles can produce in 1 maximal effort
Desired Body Weight (DBW)
... = LBW / (1 - DBF%) 1) 100% - Fat % = Lean Body % 2) Body Weight x Lean Body % = LBW 3) 100% - Desired Fat% = Desired Lean % 4) LBW / Desired Lean % = ...
Appropriate exercise recommendation(s) for Low back pain
1. Extend the warm-up and cool-down periods 2. Avoid forward-head positions in which the chin is tilted up
Name the 5 Stages of Change
1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance
5 observations that would mark the termination of the Sharpened Romberg Test
1. The client loses postural control and balance 2. The client's feet move on the floor 3. The client's eyes open 4. The client's arms move from the folded position 5. The client exceeds 60 seconds with good postural control
Protein Needs for Athletes
1.2 to 1.7 kg (0.5 to 0.8 g/lb) of body weight per day
Karvonen Formula - Heart Rate Reserve (HRR)
220-Age = MHR MHR - RHR = ... (... x % intensity) + RHR = Target Heart Rate (THR) Example: 34 year old, resting heart rate = 62 bpm, at 75% intensity 220-34 = 186 - 62 = 124 x .75 = 93 + 62 = 155 bpm
What is the Karvonen formula?
220-age = Max Heart Rate (MHR) MHR- RHR = Heart Rate Reserve (HRR) HRR x % = a a + RHR = Target Heart Rate (THR)
What is the formula to calculate maximum heart rate?
220-age = maximum heart rate
Motivational Interviewing
A client-centered directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence.
Anterior pelvic tilt
ASIS tilts downward and forward
Posterior pelvic tilt
ASIS tilts upward and backward
Decongestants
Act directly on the smooth muscles of the blood vessels to stimulate vasoconstriction.
An individual who has been exercising regularly for four months, including three yoga sessions per week is in the __________ stage of change.
Action
Two Stage(s) of change where a person perceives more pros related to being regularly active than cons. • Precontemplation • Contemplation • Preparation • Action • Maintenance
Action, Maintenance
Health-related parameters that must be considered when developing a client's resistance training program
Aerobic capacity, Muscular endurance, Muscular strength, Flexibility, Body composition
Phase 1 of The four cardiorespiratory-training phases of the ACE IFT Model
Aerobic-base training
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Agility, coordination and reactivity
A possible cause of muscle shortening, which can contribute to a reduction in a muscle's force-generating capacity.
Aging
Would MOST likely be seen as a limitation by a client participating in small-group personal training
Another participant in the group who requires constant individual attention from the trainer
__________ are stimuli that precede a behavior, also called cues or triggers; __________ are stimuli that follow a behavior and may be positive or negative.
Antecedents; Consequences
Contraindication
Any condition that renders some particular movement, activity, or treatment improper or undesirable.
Definition of Reversibility
Any improvement in physical fitness due to physical activity is entirely reversible with the discontinuation of the training program.
A client has sore shoulders following a long weekend of painting his home. Response: The trainer discusses proper technique for icing the shoulders.
Appropriate
Cross-training to maintain adequate levels of fitness is indicated in the early stages, as is a general lower-body stretching program.
Appropriate exercise programming tip or guideline for Shin splints
The exercise program should emphasize regaining strength and flexibility in the shoulder complex.
Appropriate exercise programming tip or guideline for Shoulder sprain/strain
Force = A. Force x Velocity or Work / Time B. Mass x Acceleration C. Distance / Time D. Force x Distance
B
Underweight
BMI <18.5
Health-Fitness-Performance Continuum
Based on the principle that exercise programs follow a progression that starts with improving health, then developing and advancing fitness, then enhancing performance.
Trainers working with clients in phase 1 of the ACE IFT Model do not complete any cardiorespiratory fitness assessments before beginning the training program. That being the case, what can trainers use to establish the upper limit for exercise intensity?
Because all of the exercise falls in zone 1 (i.e., sub-VT1), the trainer can use the client's ability to talk comfortably as the upper exercise-intensity limit.
This body composition-assessment method produces percent fat estimates that can vary greatly from day to day based on the hydration status of the client being tested
Bioelectrical Impedance Analysis (BIA)
Velocity = A. Force x Velocity or Work / Time B. Mass x Acceleration C. Distance / Time D. Force x Distance
C
Which of the following enhances athletic performance, though the brain adapts to chronic use, thereby lessening the effects: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
Caffeine
Which of the following vitamins is important for blood clotting, nerve transmission, and muscle stimulation: Iron Zinc Vitamin B12 Riboflavin Vitamin D Calcium
Calcium
Calculated by measuring or estimating the total quantity of O2 consumed per minute and multiplying it by 5 kcal/liter O2
Caloric expenditure
__________ is one of the two principal training components of the ACE IFT Model
Cardiorespiratory training
Which of the following is the source of the white color of milk; accounts for 70 to 80% of milk protein: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
Casein
Vegetarian diets are typically low in:
Cholesterol
Setting SMART goals, providing proper feedback, decision making, and self-monitoring are examples of
Cognitive behavioral techniques
Employee or Independent Contractor: Establishes fees based on what the market will pay
Contractor
Goal Weight Calculation
Current (LBW) ÷ (100% - Goal BF)
What effect does regular exercise have on dyslipidemia? A. Exercise alone will significantly reduce total cholesterol levels B. Regular exercise can increase LDL Levels C. Triglyceride levels are reduced for up to 12 hours following exercise D. Regular exercise can increase HDL levels
D
What is the MOST common excuse use by people when dropping out of an exercise program? A. Limited access to the exercise facility B. A lack of support C. Being too old to participate in exercise D. A lack of time
D
What plyometric drill would provide the MOST appropriate progression for a client who can successfully perform a predetermined number of vertical jumps and single linear jumps? A. Depth jumps B. Multidirectional jumps C. Hops and bounds D. Multiple linear jumps
D
Work = A. Force x Velocity or Work / Time B. Mass x Acceleration C. Distance / Time D. Force x Distance
D
Flexion
DECREASING angle between two bones
Antihypertensive medication affect on the kidneys
Depletes body water and decreases blood volume.
What is the best snack to "refuel" on after a practice?
Dried fruit
Explanation of how sex influences muscular strength and hypertrophy
Due to larger body size, higher lean weight percentage, and more anabolic hormones (testosterone), men typically have greater muscle mass and overall muscular strength than women. However, when compared on a pound-for-pound basis of lean (muscle) weight, male and female subjects show an almost identical capacity for muscle force production.
When working with a beginner client, what is the most appropriate progression variable to manipulate initially?
Duration
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
Effective core function
One of the five components of the P.R.I.C.E. acronym
Elevation
The emphasis of Stage 1 (CORE FUNCTION) of the three-stage model for core and balance training
Emphasizes core-activation exercises and isolated stabilization under minimal spine loading.
The emphasis of Stage 2 (STATIC BALANCE) of the three-stage model for core and balance training
Emphasizes sectional and whole-body (integrated) stabilization under a fixed base of support.
Employee or Independent Contractor: Has paid vacations
Employee
Social Support is a(n) __________ that influences exercise participation and adherence
Environmental Factor
__________ occurs when a positive stimulus that once followed a behavior is removed, while __________ consists of an aversive stimulus following an undesirable behavior
Extinction; Punishment
How does speed affect the intensity of the lower-body plyometric drills?
Faster movements increase intensity more than slower movements.
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Flexibility
One of 4 risk factors for muscle strains
Fluid and electrolyte depletion
Potassium
Fluid balance, controls activity of heart, nervous system, and kidneys
Which three elements of the F.I.T.T.E. acronym collectively represent the exercise load or volume?
Frequency, intensity, time (duration)
Indicator of medially (internally) rotated shoulders
Front view: backs of hands are visible
__________ is one of the two principal training components of the ACE IFT Model
Functional movement and resistance training
Hypertonic
Having extreme muscular tension
Four variables that should be constantly assessed and recorded during an exercise test
Heart rate, BP, RPE, signs and symptoms
One of nine risk factors associated with low-back pain
Heavy lifting, pushing, and pulling with twisting of the spine
Vitamin B6 (Pyridoxine)
Helps build body tissue and aids in metabolism of protein
Hypertension
High Blood Pressure (resting BP) above 140/90 mmHg
One of the five components of the P.R.I.C.E. acronym
Ice
Why might water-based exercise be contraindicated for a client with circulatory issues?
Immersion in water causes the blood to be redistributed to the central circulation, away from the limbs. In people with compromised circulatory function, this can lead to complications (e.g., breathlessness, heart failure)
Typical treatment options for a Grade II (moderate impairment) ligament sprain
Immobilization with air splint; physical therapy; range of motion, stretching; strengthening exercises;
Typical treatment options for a Grade III (severe impairment) ligament sprain
Immobilization; physical therapy over a longer period; possible surgical reconstruction
One of the three reasons why clients will generally experience more stable positive moods after two to four weeks of regular physical activity
Improved performance due to the positive neuromuscular adaptations to exercise that follow the initial delayed onset muscle soreness and accompanying decreases in strength.
The primary focus of Phase 1 of the ACE IFT Model
Improving health by correcting imbalances through training to improve joint stability and mobility prior to training movement patterns and building and aerobic base to improve parameters of cardiorespiratory health.
The primary focus of Phase 4 of the ACE IFT Model
Improving performance through training for power, speed, agility, reactivity, and anaerobic power.
What are the two primary long-term physiological adaptations to progressive resistance exercise?
Increased muscle size and increased muscular strength
Foot collapsing inward
Indicates that the client may stand in a more pronated position which is more common.
ACE IFT
Integrated Fitness Training Model
One of four ways to progress the intensity of agility drills
Introducing resistance
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Kinetic chain mobility
Eversion
Lifting LATERAL border of foot
Inversion
Lifting MEDIAL border of foot
One of the types of movements that clients diagnosed with lower-back pain should avoid
Lifting both legs simultaneously while in the prone or supine position
One of the five signs and symptoms of tissue inflammation
Loss of function
Gait
Manner or style of walking
The plan for communicating the benefits of the trainer's specific brand of training belongs in the __________ component of the business plan
Marketing Plan
If the ankles collapse inward during a bend and lift screen
Medial gastrocnemius, gracilis, sartorius, tibialis group need strengthening
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Ankle region demonstrates mobility or stability
Mobility
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Thoracic Spine region demonstrates mobility or stability
Mobility
Static Stretching
Most common stretching technique -Extending the targeted muscle group to its max point and holding it for 30 sec or more. 2 Forms: -Active- Added force is applied by the individual -Passive- Added force is applied by an external force
Abduction
Motion AWAY from midline
Adduction
Motion TOWARD midline
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Movement efficiency
Reasons why postural assessments should be conducted in addition to movement screens
Movement operates from a static base or alignment of the body segments, which is commonly referred to as posture. Since movement originates from this base, a postural assessment should be conducted to evaluate body-segment alignment in addition to movement screes that evaluate how posture, both good and bad, impacts the ability to move.
One of 4 risk factors for muscle strains
Muscle fatigue
4 risk factors for muscle strains
Muscle fatigue Fluid and electrolyte depletion Forced knee extension while the foot is dorsiflexed Forced dorsiflexion while the knee is extended
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Muscular endurance
Muscular strength x Movement speed = __________
Muscular power
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Muscular strength
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Narrow the base of support
Promixal
Nearest to the midline of the body or point of origin of a muscle.
Pelvis
Needs to be mobile/move freely
Lumbar Spine
Needs to be stable
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
No contraindications to load-bearing dynamic movements
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
No medical concerns that affect balance and motor skills
How often body composition analysis should be performed with a client
No strict guidelines exist. Every one to two months is appropriate.
One of nine risk factors associated with low-back pain
Obesity
Be sure clients understand what types of exercise will help them reach their health and fitness goals
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Record goals and set up a record-keeping system to record workouts and track progress toward goals
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Body position
One of the five key components of nonverbal communication
Vicarious experience
One of the six sources of self-efficacy information that personal trainers should explore with their clients.
Antihypertensive medication affect on the peripheral blood vessels
Opens or dilates them to allow more room for the blood.
__________ is the process by which behaviors are influenced by their consequences.
Operant conditioning
An explanation of the business structure that will be used belongs in the __________ component of the business plan
Operational Plan
One of the five signs and symptoms of tissue inflammation
Pain
The five signs and symptoms of tissue inflammation
Pain Redness Swelling Warmth Loss of function
Indicator that the client should be referred to his or her physician
Pain during the shoulder impingement clearing test
One of the RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
Pain in the affected area
RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
Pain in the affected area; restrictions from the client's doctor; prolonged immobilization of muscle and connective tissue; joint swelling from trauma or disease; presence of osteoporosis or rheumatoid arthritis; a history of prolonged steroid use
One of the four general exercise guidelines for adults 18 to 64 years of age
Participate in muscle-strengthening activities involving all major muscle groups at least two days per week.
One of three specific exercise guidelines for children 6 to 17 years of age
Participate in muscle-strengthening and bone-strengthening activity a minimum of three days per week
Negative risk factors for coronary artery disease
Participating in 45 minutes daily of moderate-intensity physical activity, A woman with a waist circumference of 86mm (<35"), HDL cholesterol = 64 mg/dL
A possible cause of muscle shortening, which can contribute to a reduction in a muscle's force-generating capacity.
Passive shortening
What is the MOST influential source of self-efficacy?
Past performance experience
The four cardiorespiratory-training phases of the ACE IFT Model.
Phase 1 - Aerobic-base training Phase 2 - Aerobic-efficiency training Phase 3 - Anaerobic-endurance training Phase 4 - Anaerobic-power training
Aerobic Base Training
Phase 1 of Cardiorespiratory Training. Focuses on establishing an aerobic base with steady state, low to moderate exercise.
Teach patients the importance of implementing their treatment plans.
Physicians and Nurses
One of the ABSOLUTE contraindications to stretching that a personal trainer must consider to prevent injury
Post-surgical conditions
One of nine risk factors associated with low-back pain
Pregnancy
One of the RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
Prolonged immobilization of muscle and connective tissue
The potential consequences of training "under the table" at a fitness facility
Prosecution and loss of ACE Credentials
The PRIMARY purpose of professional certifications is to:
Protect the public from harm by assessing if candidates meet established levels of minimum competence.
One of the five components of the P.R.I.C.E. acronym
Protection
The five components of the P.R.I.C.E. acronym
Protection, Rest or restricted activity, Ice, Compression, Elevation
Undulating Periodization
Provides different training protocols during the microcycles, in addition to changing the training variables after each microcycle. These programs tend to be less rigid in their design and are often used during a non-peak training period.
__________ means nearest to the midline of the body or point of origin of a muscle, while __________ means farthest from the midline of the body or point of origin of a muscle.
Proximal; distal
A Common marker of POSITIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Questions are carefully considered and clearly answered. The environment is usually clean and organized.
A Common marker of NEGATIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Questions are not encouraged or answered clearly.
A subjective method of gauging exercise intensity
RPE
Moderate = 70% MHR; Somewhat hard = 80% MHR; Hard = 85% MHR
RPE
The 4 Mechanisms used to give off heat
Radiation, Conduction, Convection, and Evaporation
One of the types of movements that clients diagnosed with lower-back pain should avoid
Rapid movements such as twisting forward flexion or hyperextension
Posterior Pelvic Tilt
Rectus abdominis and hamstrings are thought to be tight
How might resistance training reduce the risk of colon cancer?
Resistance training can increase gastrointestinal transit speed, which may reduce the risk of colon cancer
Muscular System
Responsible for movement of various body parts. 3 types of muscle - skeletal muscle, smooth muscle, and cardiac muscle.
One of the five components of the P.R.I.C.E. acronym
Rest or restricted activity
Horizontal Extension (ABduction)
Return of humerus from horizontal flexion
A list of costs associated with starting the business including employee salaries belongs in the __________ component of the business plan
Risk Analysis
__________ is the process of using reinforcements to gradually achieve a target behavior; __________ consists of seeing others serve as examples and prompts to behavior change.
Shaping; Observational Learning
SMART stands for what?
Specific Measurable Attainable Relevant Time
SMART Goals
Specific, Measurable, Attainable, Relevant, and Time-Bound goals.
In the following model of the kinetic chain: Glenohumeral Scapulothoracic Thoracic Spine Lumbar Spine Hip Knee Ankle Foot the Foot region demonstrates mobility or stability
Stability
One of the five signs and symptoms of tissue inflammation
Swelling
Is based on an individual's unique metabolic or ventilatory responses
Talk test
Warmth
The ability to respect another person regardless of his or her uniqueness.
Affect on submaximal treadmill test results for an OLDER-ADULT CLIENT who skipped lunch because they are using their lunch hour as their personal training session. The client has not eaten since before work, several hours earlier.
The client may be at risk for hypoglycemia, and the test should be postponed until after the client has eaten and their blood glucose level has been rechecked.
How does vertical height affect the intensity of the lower-body plyometric drills?
The higher the body's center of gravity, the greater the forces of impact upon landing.
Overuse injury
The most common type of injury sustained by persons participating in physical activity is the __________.
Joint mobility is:
The range of uninhibited movement around a joint or body segment
An advantage of selling personal-training programs that have a specific outcome focus such as weight loss or preparation for a specific event
They foster program adherence, as clients begin the program with a specific goal in mind
Anterior pelvic tilt - tight muscles
Tight hip flexors and erector spinae
Would put an independent contractor at risk for prosecution
Training clients for a fee in a facility without notifying or paying the facility owner
Is associated in (most healthy people) with a flattening of the heart-rate response to increasing intensity
VT2
Separates zone 2 from zone 3 in the three-zone training model
VT2
One of the five signs and symptoms of tissue inflammation
Warmth
Typical treatment options for a Grade I (minimal impairment) ligament sprain
Weight bearing as tolerated; no splinting/casting; isometric exercises; full range of motion; strengthening/stretching exercises as tolerated
Example of a question that focuses on the needs of the client
What has kept you from achieving your goals in the past?
Type
What large muscle group activity is being performed? 1) Cardio = Dynamic activity of large muscle groups 2/3) Resistance/Flexibility Training = exercises including all major muscle groups
How does inactivity-related decrease in resting metabolic rate (RMR) lead to an increase in body fat?
When less energy is used for daily metabolic function, calories that were previously used by muscle tissue (that has atrophied) are stored as fat.
Informed consent form
When the client signs this form, they are acknowledging having been specifically informed about the risks associated with activity. It is recommended that the trainer also verbally review the content of this form to promote understanding. This form does not provide legal immunity.
Motive Force
When the muscle acts with this force, it is acting CONCENTRICALLY - the muscle SHORTENS as it creates muscle tension. Increasing the speed of a movement and dictating the direction.
Resistive Force
When the muscle acts with this force, it is acting ECCENTRICALLY - the muscle LENGTHENS as it creates muscle tension. Slowing the effect of gravity, allowing the client to move the weight at a slow controlled pace.
Contributory Negligence
When the plaintiffs negligence contributed to the act in dispute
Which of the following is the liquid remaining after milk had been curdled and strained; a high-quality protein that contains all of the essential amino acids: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
Whey
The point at which a candidate for the ACE Personal Trainer Certification (or any other ACE certification) agrees to uphold the ACE Code of Ethics
While registering for an ACE certification exam
Function of the muscles that are located in the deep layer if the core
While they do offer some segmental stabilization of each individual vertebra, especially at end ranges of motion, these small muscles are rich in sensory nerve endings and provide continuous feedback to the brain regarding loading and position of the spine
Urban Facility Daily Flow of Members
Will experience the highest number of visits in the morning before work, during lunch time and right after work with extremely slow periods in between
When do the cardiovascular adaptations to exercise begin?
With the first exercise bout
A __________ outlines the expectations of the client and trainer and decreases ambiguity and clarifies the roles of all people involved
Written agreement
Effective behavior change techniques that can be used together or on their own to help people adhere to their programs
Written agreements and behavior contracts
Difference between Android and Gynoid
__________ describes apple-shaped individuals who carry excess fat in the abdominal area. __________ describes pear-shaped individuals who carry excess fat in the hips, buttocks and thighs.
Explanation for how Social Support might influence an individual client's likelihood of sticking with an exercise program
__________ from family and friends is an important predictor of physical activity behavior. It is difficult for an individual to maintain an exercise program if he or she does not have support at home.
Motivation
__________ is a complex construct that refers to the psychological drive that gives behavior direction and purpose.
Difference between overweight and overfat
__________ is an upward deviation in body weight based on the subjects height. __________ indicates an excess amount of body fat and is a more accurate depiction of body composition.
Explanation for how Locus of Control might influence an individual client's likelihood of sticking with an exercise program
__________ is defined as the degree to which people attribute outcomes to internal factors, such as effort and ability, as opposed to external factors, such as luck or the actions of others. A belief in personal control over health outcomes is a consistent predictor of unsupervised exercise activity among healthy adults.
Attainable
__________ is one of the five components of SMART Goal Setting
Measurable
__________ is one of the five components of SMART Goal Setting
Professionalism
__________ is one of the five components of effective leadership
Self-efficacy defined as it relates to physical activity
__________ is the belief in one's own capabilities to successfully engage in a physical activity program.
Difference between body composition and body mass index
__________ refers to the proportion of lean tissue to body-fat tissue. __________ only takes into account a person's height and weight.
Difference between Magnetic Resonance Imaging (MRI) and Near-Infrared Tolerance (NIR)
__________ uses a magnetic field to asses how much fat a person has and where it's deposited. __________ uses a fiber optic probe connected to a digital analyzer that indirectly measures tissue composition.
Affect on submaximal treadmill test results for an OLDER-ADULT CLIENT who is taking BETA BLOCKERS
_____________ would make the test invalid, as they blunt heart-rate response
Activity History
__________is arguably the most important and influential personal attribute variable when predicting the likelihood of program adherence.
Adherence
__________refers to voluntary and active involvement in an exercise program.
"You were able to maintain a weight of 180 pounds for quite a while. That seems like a realistic goal weight for you. Is an example of __________ a. Paraphrasing b. Reflecting c. Questioning d. Summarizing e. Encouraging
a
A client you have been working with for several months tells you that she believes her husband may be having an affair. Which response would be MOST appropriate? a. "I'm so sorry. I can't imagine how difficult that must be for you." b. "Have you considered marriage counseling? Some of my clients have had great success with it." c. "I can't believe he would do something like that! How did you find out?" d. "I'm so sorry. One of my clients is a counselor. Would you like to talk with him?"
a
Assessments should focus on posture, balance, movement, and range of motion at specific joints in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
a
Exercise should be performed at an RPE of 3 to 4 (0 to 10) scale in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
a
Exercise should be performed at steady-state intensities in the low-to-moderate range in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
a
Exercises should emphasize supported surfaces that offer stability against gravity in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
a
Exercises use primarily body-weight and body-segment weight as resistance in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
a
In what phase of the functional movement and resistance training component of the ACE IFT Model would a person be categorized if he has lumbar lordosis, limited range of motion in the hips and shoulders, and performs resistance-training workouts four days per week? a. Phase 1 - Stability and mobility training b. Phase 2 - Movement training c. Phase 3 - Load training d. Phase 4 - Performance training
a
Local pain at the shoulder that radiates down the arm are common signs and symptoms of a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
a
Movements are uncoordinated and jerky is the __________ stage of learning. a. Cognitive b. Associative c. Autonomous
a
No assessments are recommended in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
a
Overuse injury most commonly diagnosed in the shoulders, elbows, knees and ankles a. Tendinitis b. Bursitis c. Fasciitis
a
Performance training includes speed, agility, quickness, and reactivity drills that would be MOST appropriate for which of the following clients? a. 45-year old male, competitive tennis player b. 33-year old female marathon runner c. 27-year old male body builder d. 52-year old female, competitive golfer
a
Phase 1 of the Cardiorespiratory training component of the ACE IFT Model focuses on a. Aerobic-base Training b. Aerobic-efficiency Training c. Anaerobic-endurance Training d. Anaerobic-power Training
a
Phase 1 of the Functional Movement & Resistance training component of the ACE IFT Model focuses on a. Stability and Mobility Training b. Movement Training c. Load Training d. Performance Training
a
Providing a more detailed description of the process by which resistance training helps to preserve bone density would be MOST effective with which personality style? a. Deliberator b. Director c. Collaborator d. Expressor
a
Risk factors - poor flexibility, poor posture, muscle imbalance, improper warm-up, training errors a. Hamstring strain b. ACL injury c. MCL injury d. Chondromalacia
a
The middle layer of torso muscles that are commonly referred to as "the core" consists of the a. Multifidi, quadratus lumborum, transverse abdominis, deep fibers of the internal oblique, diaphragm, and pelvic floor musculature b. Erector spinae, external oblique, deep fibers of the internal oblique, Iliopsoas, rectus abdominis, and latissimus dorsi c. Transverse abdominis, diaphragm, interspinali, intertransversarii, and rotators d. Quadratus lumborum, Multifidi, external oblique, erector spinae, and pelvic floor musculature
a
Upper-extremity injury that is aggravated by overhead and across-the-body movements; any movements that involve placing the hand behind the back a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
a
Which of the following joints is classified as favoring stability vs. mobility? a. Scapulothoracic b. Ankle c. Thoracic spine d. Glenohumeral
a
Which progression follows the part-to-whole teaching strategy in helping a client learn proper technique for the bend-and-lift squatting movement? a. Hip Hinge→pelvic tilts and back alignment→lower-extremity alignment→figure-4 position b. Pelvic tilts and back alignment→figure-4 position→squats with varied foot positions→lunges c. Hip hinge→figure-4 position→squats with varied foot positions→squats with arm drivers d. Lower-extremity alignment→figure-4 position→squats with arm drivers→lunge matrix
a
You are working with a client who is beginning to perform basic body-weight squats with fairly decent form. She is now ready for more specific feedback to help her refine her squatting technique. In which stage of motor learning would she be classified for this exercise skill? a. Associative b. Cognitive c. Autonomous d. Independent
a
__________ are more cognitive and less affective; methodical, favoring logic, objectivity, analysis, and accuracy; problem-solvers, working alone or in small groups; appear distant and uninterested in social interaction. a. Deliberators b. Directors c. Collaborators d. Expressors
a
When working with older adults, what are the four overriding concerns that dictate modifications of an exercise program?
a. Avoiding cardiovascular risk b. Avoiding orthopedic risk c. The need to preserve muscle tissue d. The rate at which older individuals adapt to training
Four Factors that should be considered when selecting continuing education courses
a. Checking if the course will be at the appropriate level. b. Seeing if the instructor has the appropriate qualifications to teach the course. c. Learning if the course is ACE-approved or will have to be petitioned for continuing education credits. d. Determining if the education provided is within the scope of practice.
The six components of a business plan
a. Executive Summary b. Business Description c. Marketing Plan d. Operational Plan e. Risk Analysis f.Decision-making criteria
Five guidelines that personal trainers can share with clients regarding how to purchase appropriate footwear for exercise.
a. Get fitted for the footwear toward the end of the day. b. Allow a space up to the width of the index finger between the end of the longest toe and the end of the shoe. c. The ball of the foot should match the widest part of the shoe, and the client should have plenty of room for the toes to wiggle without experiencing slippage in the heel. d. Shoes should not rub or pinch any area of the foot or ankle. e. The client should wear the same weight of socks that he or she intends to use during the activity.
Nine risk factors associated with low-back pain
a. Heavy lifting, pushing, and pulling with twisting of the spine b. Prolonged static postures c. Obesity d. Stress or depression e. Poor physical fitness f. Inherited disease g. Smoking h. Pregnancy i. Other diseases (e.g., osteoarthritis, rheumatoid arthritis, Ankylosing spondylitis, cancer)
The four general exercise guidelines for adults 18 to 64 years of age
a. Perform 150 minutes per week of moderate-intensity aerobic physical activity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or a combination of both. b. Additional health benefits are obtained from performing greater amounts of activity than those quantities. c. Perform aerobic bouts that last at least 10 minutes, preferably spread throughout the week. d. Participate in muscle-strengthening activities involving all major muscle groups at least two days per week.
The three exercise duration guidelines for overweight and obese individuals, or those seeking to control their weight, provided by the U.S. Department of Health & Human Services
a. Perform 50 to 60 minutes of moderate-intensity exercise or activity each day, five to seven days a week, for a total of 300 minutes b. Perform a total of 150 minutes of vigorous exercise or activity per week, performed over a minimum of three days c. A combination of both
Three specific exercise guidelines for children 6 to 17 years of age
a. Perform at least 60 minutes of moderate-to-vigorous physical activity every day b. Include vigorous-intensity activity a minimum of three days per week c. Participate in muscle-strengthening and bone-strengthening activity a minimum of three days per week
Eight research findings regarding physical activity and its associated health benefits included in the 2008 Physical Activity Guidelines for Americans:
a. Reduces the risk of many adverse health outcomes. b. Some activity is better than none. c. For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration. d. Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity. e. Both aerobic (endurance) and muscle strengthening (resistance) physical activity are beneficial. f. Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group. g. Health benefits occur for people with disabilities. h. The benefits of physical activity far outweigh the possibility of adverse outcomes.
Seven factors to consider when contemplating whether to start a personal-training business
a. The level of experience that the potential business owner has in the fitness industry b. The level of self-motivation c. The ability to create and execute a business plan d. The size of the proposed business e. The location of the proposed business f. The cost of running the proposed business g. The structure of the proposed business
Overuse injury most commonly diagnosed in the shoulders, hips and knees a. Tendinitis b. Bursitis c. Fasciitis
b
Which of the following is a SMART Goal? a. "I will improve my cholesterol and blood pressure through better eating and exercise." b. "I will run 4 days per week, gradually progressing my run time from 10 to 40 minutes, to prepare for a 5K in 4 months." c. "I will lose 20 lb (9kg) for my trip to Hawaii in 2 months by exercising seven days a week to maximize results." d. "I will try a new group exercise class each week to avoid boredom."
b
Which of the following is an example of correctly phrased feedback? a. "Don't hold your breath as the exercise gets harder. Your breathing and timing were just right on the first four lifts. You'll find the work easier now that you are learning how to breathe correctly." b. "Your breathing and timing were just right on the first four lifts. Remember to keep breathing, even as the exercise starts to feel harder. You'll find the work easier now that you are learning how to breathe correctly." c. "Great job! You'll find the work easier now that you are learning how to breathe correctly. But remember to keep breathing, even as the exercise starts to feel harder."
b
Active listening allows personal trainers to do which of the following effectively? a. Formulate responses and counterpoints to the client's beliefs and concerns b. Plan out the client's initial exercise program while expressing genuineness c. Gain a better understanding of the client to facilitate rapport and program design d. Record detailed notes about the client's exercise history and preferences
c
Cardiorespiratory exercise in zone 2 is performed at what intensity? a. Below VT1 b. At or above VT1 c. From VT1 to just below VT2 d. At or above VT2
c
Once a client can perform two sets of 10 repetitions of glute bridges, which exercise would provide the MOST appropriate progression? a. Single-leg glute bridge with a riser under the thoracic spine b. Stability ball single-leg glute bridge with opposite knee to chest c. Single-let glute bridge with opposite knee to chest d. Stability ball single-leg glute bridge with opposite leg straight
c
Overuse injury most commonly diagnosed in the bottom and back of the foot a. Tendinitis b. Bursitis c. Fasciitis
c
Periodization models are often introduced in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
c
Phase 3 of the Cardiorespiratory training component of the ACE IFT Model focuses on a. Aerobic-base Training b. Aerobic-efficiency Training c. Anaerobic-endurance Training d. Anaerobic-power Training
c
Phase 3 of the Functional Movement & Resistance training component of the ACE IFT Model focuses on a. Stability and Mobility Training b. Movement Training c. Load Training d. Performance Training
c
Strength training, body building, and training for muscular endurance all fall under which functional movement and resistance training phase of the ACE IFT model? a. Phase 1 - Stability and mobility training b. Phase 2 - Movement training c. Phase 3 - Load training d. Phase 4 - Performance training
c
The VT2 threshold can be performed in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
c
The three-zone training model is introduced in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
c
Upper-extremity injury that is aggravated by repetitive elbow and wrist flexion and extension a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
c
What are the five primary movements that are the focus of the movement-training phase? a. Squatting, lunging, swinging, throwing, and arching movements b. Jumping, hopping, pushing, pulling and arching movements c. Squatting, lunging, pushing, pulling, and rotational movements d. Jumping, hopping, swinging, throwing, and rotational movements
c
What foundational element is the ACE IFT model built upon? a. Health improvement b. Functional fitness c. Developing rapport d. Cardiorespiratory fitness
c
Which of the following is the primary reason for including cool-down period during every workout? a. To return the body's core temperature to pre-exercise levels b. To improve flexibility and reduce muscle soreness c. To prevent blood from pooling to the extremities d. To increase the "muscle pump" experienced after an intense workout
c
Which of the following strategies should be AVOIDED when a personal trainer is modeling the healthful lifestyle that he or she is trying to get clients to adopt? a. Promoting the notion that regular exercise is important and worth the cost b. Giving clients confidence that it can be done and they can reach their goals c. Providing "negative" reasons for regular exercise such as losing weight d. Displaying the attitude that physical activity can feel good and reduce stress
c
Which of the following three types of exercise programs would you recommend for an obese client who wants to lose weight? Explain why you would recommend that program. a. Aerobic endurance only b. Strength training only c. A combination of aerobic endurance and strength training
c. Because it has been shown to effectively burn calories and maintain fat-free mass and resting metabolic rate, producing the best long-term weight-loss results
"So it sounds like you've been walking about 2 miles twice each week in addition to doing a few hours of yard work each weekend. Is an example of __________ a. Paraphrasing b. Reflecting c. Questioning d. Summarizing e. Encouraging
d
Exercise intensity can exceed an RPE of 9 (0 to 10) scale in the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
d
Pain, weakness, or numbness in the radial three-and-a half digits of the hand and the palmar aspect of the thumb are common signs and symptoms of a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
d
Upper-extremity injury that is aggravated by full wrist flexion or extension a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
d
"I know what you mean." Is an example of __________ a. Paraphrasing b. Reflecting c. Questioning d. Summarizing e. Encouraging
e
Vigorous Exercise
equal to >60% VO2 max, >6 METs. -intensity sufficient enough to represent a substantial cardiorespiratory change.
Behavior-change contracts offer __________motivation for exercise, which may be helpful for clients getting started.
extrinsic
An ACE-certified Personal Trainer is certified to work with clients that have health challenges only after they __________
have been cleared by their personal physicians
Health psychology took the traditional biomedical model and added the __________ to the equation, resulting in a broader picture of the correlates of health and illness.
individual
Ligament __________ often, but not always, occur with trauma, such as a fall, or during contact sports.
sprains
Muscle __________ are injuries in which the muscle works beyond its capacity, resulting in microscopic tears of the muscle fibers.
strains
Both the __________ and __________ of the respiratory muscles improve with cardiorespiratory training.
strength; fatigue resistance
While both volume and intensity are key components of progressive resistance exercise, the most important factor for strength development appears to be __________.
the training effort
What is the formula to calculate BMI?
weight x 703 /height x height or weight / height / height x 703
At risk waist-to-hip ratios for females
≥ 86
At risk waist-to-hip ratios for males
≥ 95
Passive listening
A person gives the impression of listening by using minimal noncommittal agreements (e.g., head nods, "uh, huhs")
Indifferent listening
A person is not really listening and is tuned out.
Selective listening
A person listens to only key words.
Active listening
A person shows empathy and listens as if he or she is in the speaker's shoes. The is the key to effective listening.
Definition of Overload
A physiological system subjected to above-normal stress will respond by increasing in strength or function accordingly.
The effects of pronated ankles on the body's kinetic chain
A pronated ankle position typically forces internal rotation of the tibia and slightly less internal rotation of the femur. Ankle pronation also forces rotation at the knee and places additional stresses on some knee ligaments and the integrity of the joint itself. Additionally, as pronation tends to move the calcaneus into eversion, this may actually lift the outside of the heel slightly off the ground (moving the ankle into plantarflexion). In turn, this may tighten the calf muscles and limit dorsiflexion. Ankle pronation may also lead to an anterior pelvic tilt, and therefore lumbar lordosis.
The way creating an adherence program for current clients helps a trainer attract new clients
A trainer can set up a system whereby a client who does not cancel any sessions during the training program wins a free T-shirt with the trainer's brand or logo. That client then becomes a great advertising opportunity for the trainer
A possible cause of muscle shortening, which can contribute to a reduction in a muscle's force-generating capacity.
Trauma
One of the ABSOLUTE contraindications to stretching that a personal trainer must consider to prevent injury
Acute soft tissue injury
One of the training conditions that can be manipulated by a personal trainer to improve a client's static balance
Add unstable surfaces
One of the four general exercise guidelines for adults 18 to 64 years of age
Additional health benefits are obtained from performing greater amounts of activity than those quantities.
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
Adequate static and dynamic balance
Phase 2 of The four cardiorespiratory-training phases of the ACE IFT Model
Aerobic-efficiency training
Definition of Diminishing returns
After a certain level of performance has been achieved, there will be a decline in the effectiveness of training at furthering a person's performance level.
Which of the following is generally considered to be unrelated to adherence levels in supervised exercise settings? A. Education B. Age C. Income D. Gender
B
Which of the following progressions is LEAST recommended for clients who have osteoarthritis? A. Emphasizing body alignment and exercise techniques at all times B. Increasing the weight lifted instead of increasing the number of repetitions C. Utilizing a variety of low-impact activities to avoid over-stressing the joints D. Increasing exercise duration instead of increasing exercise intensity
B
Which of the following statements is CORRECT regarding exercise for people who have low-back pain? A. Developing low-back strength is more important for long-term back health than developing low-back endurance B. Low back exercises have the most beneficial effect when performed on a daily basis C. Full-ROM spinal movements with an external load are best performed shortly after rising from bed D. Supine double-leg raises should be avoided, but prone double-leg raises are beneficial for clients who have low-back pain
B
Which of the following statements is true about the role of type I muscle fibers during resistance-training exercises? A. They are responsible for producing quick, high-force movements B. They are primarily active during lower levels of force production C. They are oxidative and not active during resistance exercises D. They are only active when performing 15 or more repetitions
B
Which of the following training scenarios would MOST likely result in overtraining syndrome for an endurance athlete? A. Increasing the intensity of zone 3 intervals by 10% from one week to the next B. Decreasing the number of recovery days per week to accommodate additional interval work C. Increasing the duration of zone 1 training by 20% over the course of three weeks D. Decreasing the total time spent doing zone 2 interval work when increasing the intensity
B
A description of the local fitness market including potential future competitors belongs in the __________ component of the business plan
Business Description
A short biography for each member of the management team belongs in the __________ component of the business plan
Business Description
The mission statement and business model should be detailed in the __________ component of the business plan
Business Description
After completing one year of personal training, Gina said that she had learned a great deal from you and wanted to try to continue her program on her own. During the six months that have followed, you have noticed Gina routinely coming into the gym to exercise for one or two hours on four or five days of the week. When you talk with her about it, she says that she "loves coming into the gym and feels great after her workouts." This statement reflects Gina's strong __________. A. Extrinsic motivation B. Self-esteem C. Intrinsic motivation D. Program design skills
C
Clients returning to exercise following greater trochanteric bursitis should generally avoid __________ A. Prone exercise positions that press on the anterior superior iliac spines B. Stretching the iliotibial (IT) band complex C. Side-lying exercise positions that compress the lateral hip D. Strengthening the deep hip rotator muscles
C
The resistance-training program you have designed for a client has her performing 8-12 repetitions during each set, using a double-progressive training protocol for advancing workload. During her most recent personal-training session, she was able to perform two sets of 12 repetitions on the leg press machine with 200 lb. (90.9 kg). Based on this information, what would be the MOST appropriate progression for her on the leg press exercise? A. Increase weight to 220 lb (100 kg) and work toward 12 repetitions at this new weight B. Continue with current weight until reaching 15 repetitions per set, then increase weight by 10% C. Increase weight to 210 lb. (95.5 kg) and work toward 12 repetitions at this new weight D. Raise the weight to 240 lb. (109.1 kg) and perform 8 repetitions
C
What exercises would be MOST important to include for a client who has recovered from Achilles tendinitis and wants to prevent it from returning? A. Eccentric strengthening for the calf complex through controlled plantarflexion against gravity and stretching the calf muscles B. High-intensity strength training for the calf complex and stretching of the flexor hallucis longus and tibialis posterior C. Eccentric strengthening for the calf complex through controlled dorsiflexion against gravity and stretching the calf muscles D. Comprehensive stretching and isometric strength-training program for the muscles of the lower limb
C
What is the MOST important factor for an individual who is starting an exercise program? A. Strong support from family and friends B. Convenience of the exercise facility C. Readiness to change behavior related to exercise D. Connecting with a personal trainer
C
What is the PRIMARY reason for having all clients perform an adequate cool-down? A. To prevent delayed onset muscle soreness (DOMS) B. To perform static stretching for enhanced flexibility C. To enhance venous return to prevent blood pooling in the extremities D. To maintain increased caloric expenditure to enhance weight loss
C
Which is the BEST strategy for personal trainers to implement to enhance the likelihood that a client will continue working with them? A. Designing the program so the client can work out without having to think much about the exercises. B. Motivating the client through extrinsic motivators to enhance self-efficacy C. Encouraging client ownership of the program to facilitate development of intrinsic motivation. D. Creating an exercise coaching style based primarily on direction rather than education
C
Which of the following steps would be MOST appropriate for personal trainers to take to reduce the risk of exercise-induced asthma (EIA) episodes when working with clients who have asthma? A. Have clients with asthma use additional inhaler medication prior to all exercise sessions B. Keep exercise intensities low-to-moderate for all clients with asthma C. Include an extended warm-up and cool-down D. Perform exercise sessions outside on hot, dry days
C
Which of the following weekly training plans would have a session RPE of 450 points? A. 4 sessions x 25 minutes at an RPE of 5 B. 2 sessions x 30 minutes at an RPE of 5 and 2 sessions x20 minutes at an RPE of 3 C. 3 sessions x 30 minutes at an RPE of 5 D. 2 sessions x 30 minutes at an RPE of 4 and 3 sessions x 20 minutes at an RPE of 4.5
C
Which of the following would be contraindicated for a client who has an acute hamstring strain? A. Educating the client about using P.R.I.C.E. as an early intervention strategy B. Modifying the workout focusing on the non-injured points of the body C. Stretching the hamstrings for up to 60 seconds per stretch D. Recommending that the client see a physician if pain persists
C
You are designing an exercise program for a new client who has type 2 diabetes and a physician's release for exercise as tolerated to lose weight and improve blood glucose regulation. During the initial session, you learn that she has been sedentary for the past few years. What initial cardiorespiratory program would be most appropriate for her? A. Walking 5-6 days per week for 40 minutes at an RPE of 11-13, working up to 60 minutes B. Cycling 3-4 days per week for 40 minutes at an RPE of 13-15, working up to 60 minutes C. Walking 5-6 days per week for 10-20 minutes at an RPE of 11-13, working up to 40-60 minutes D. Cycling 3-4 days per week for 10-20 minutes at an RPE of 13-15, working up to 40-60 minutes
C
The five programming components of the stability and mobility training phase must be performed in the correct order. Fill in the blank for NUMBER 4 in the following programming sequence. 1. Proximal stability __________ 2. Proximal mobility __________ 3. Proximal stability __________ ; Proximal mobility __________ 4. Distal mobility and stability __________ 5. __________
Distal Extremities
Dyspnea
Difficult or labored breathing.
Antihistamines
Do not have a direct affect on the heart rate or blood pressure, but produce a drying effect in the upper airways and may cause drowsiness.
The emphasis of Stage 3 (DYNAMIC BALANCE) of the three-stage model for core and balance training
Emphasizes whole-body (integrated) stabilization under a dynamic base of support.
Employee or Independent Contractor: Has to work a minimum number of hours each week
Employee
Employee or Independent Contractor: Is consulted regarding the layout of the fitness floor
Employee
Employee or Independent Contractor: Receives a W-2 from the facility owner
Employee
Employee or Independent Contractor: Receives bonuses when he or she meets certain performance objectives
Employee
Appropriate exercise recommendation(s) for Osteoporosis
Extend the warm-up and cool-down periods
"You said that you stopped going to your yoga class last winter. What made you stop?" Is an example of __________ a. Paraphrasing b. Reflecting c. Questioning d. Summarizing e. Encouraging
c
Assessments of muscular strength and endurance are introduced to facilitate program design and quantify progress in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
c
Exercise in the _____ phase of the cardiorespiratory training component will increase the amount of sustained work an individual can perform at or near the second ventilatory threshold (VT2). a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
c
External force is introduced, emphasizing muscle force production in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
c
Personal trainers can use the talk test as an upper limit for exercise intensity to determine if a client is exercising below which of the following cardiorespiratory markers? a. V02 Max b. The second ventilatory threshold (VT2) c. Anaerobic threshold d. The first ventilatory threshold (VT1)
d
Cardiovascular System
-Delivers O2 and nutrients body's tissues -Removes waste (CO2 and other metabolic waste products) -Closed circuit system made up of HEART, BLOOD VESSELS, BLOOD 1) Freshly oxygenated blood leaves lungs & enters LEFT side of heart through pulmonary veins 2)Blood enters LEFT ATRIUM, travels through MITRAL VALVE and into LEFT VENTRICLE 3) Blood leaves LEFT VENTRICLE, travels through AORTIC VALVE & up into AORTA 4) Blood enters AORTA & then is distributed through body (but not to the lungs) 5) Blood travels from ARTERIES, to ARTERIOLES, to CAPILLARIES (where O2 is transferred to working muscles), to VENULES, to VEINS, & back to heart. 6) Blood (now de-O2) returns to heart via SUPERIOR & INFERIOR VENA CAVA 7) Blood enters RIGHT ATRIUM from SUPERIOR/INFERIOR VENA CAVA, then through TRICUSPID VALVE to RIGHT VENTRICLE 8) Blood leaves RIGHT VENTRICLE & goes into RIGHT/LEFT PULMONARY ARTERIES (take it back to LUNGS to pick up more O2)
Shaping
-Designing new behavior chain including rewards to encourage a certain behavior (i.e. regular physical activity)
BORG Scale
-Developed by Gunnar Borg -Standard means to evaluate client perception of exercise effort. -Ranges from 6-20
Type 1 Diabetes
-Diabetes caused by destruction of insulin-producing beta cells in pancreas -Leads to little or no insulin secretion -Generally develops in childhood and requires regular insulin injections -AKA insulin-dependent diabetes mellitus (IDDM) & childhood-onset diabetes
Dietary Approach to Stop Hypertension (DASH)
-Diet designed to reduce blood pressure -Healthy way of eating that can be adopted by nearly anyone -May lower risk of coronary heart disease.
Comparative Negligence
-Distribution of fault between an injured party and any defendant
Frontal Plane
-Divides body into front/back halves -Any lateral (side) movement parallel to line occurs in this plane. -Movements: ADDUCTION, ABDUCTION, ELEVATION, DEPRESSION, INVERSION, and EVERSION -I.E. Dumbbell lateral (side) raise
Sagittal Plane
-Divides body into left and right halves. -Any forward/backward movement parallel to line occurs in this plane -Movements: FLEXION, EXTENSION, DORSIFLEXION, & PLANTAR FLEXION. -I.E. Bicep curl, forward, or reverse lunges
Transverse Plane
-Divides body into top/bottom halves -Movement parallel to waistline (aka rotational movement) occurs in this plane -Movements: ROTATION, PRONATION, SUPINATION, HORIZONTAL FLEXION (ADduction), and HORIZONTAL EXTENSION (ABduction -I.E. Horizontal Wood Chop
Omega 3 Fatty Acid
-Essential fatty acid -Promotes healthy immune system & protect against heart disease, & other diseases -AKA Linolenic acid
Vitamin K
-Essential for blood-clotting functions
Scoliosis
-Excessive lateral spinal curvature -More prevalent in women -May cause pelvis and shoulders to be slightly uneven
Breakdown Training
-Exerciser lifts as many reps as possible until muscle fatigue sets in -Then decreases weight load and continues to lift as many reps as possible of same exercise.
Supination
-External rotation of forearm (radioulnar joint) that causes palm to face anteriorly
Metabolic Syndrome
-Factors associated w/ increased risk for coronary heart disease & diabetes -Abdominal obesity indicated by: -Waist circumference > or = 40 in (102 cm) in men and > or = 35 in (88 cm) in women -Triglyceride > or = 150 mg/dL (1.7 mmol/L) -HDL <40 & 50 mg/dL (1.0 & 1.3 mmol/L) in men & women respectively - BP > or = 130/85 mmHg -Fasting blood glucose > or = 110 mg/dL (6.1 mmol/L)
Distal
-Far away from center/middle of body.
Tendon
-Fibrous tissue forming end of a muscle and attaching muscle to bone
Flow-Through Taxation
-Financial profits and losses flow from business directly to investors. -Business does not pay any taxes -Business profits are taxed on investors' individual tax return and losses can be utilized by investors to off set other personal income.
Type 2 Fibers
-Found in skeletal muscle tissue -AKA fast twitch fibers -Characterized as low oxidative capacity but a high glycolytic capacity -Used in rapid, powerful movements(i.e. jumping, throwing, & sprinting) -Either type 2x (small amount of mitochondria, fast glycolytic) or 2a (possess speed, fatigue resistance, and force production between type 1 and 2x)
Horizontal Flexion (ADDuction)
-From 90-degree abducted arm position, humerus is flexed (adducted) toward the midline in transverse plane
Hydrostatic Weighing
-GOLD STANDARD -Weighing a person fully submerged in water -Difference between person's mass in air and in water used to calculate body density (can estimate proportion of body fat)
Autogenic Inhibition
-GTO is activated by force on muscle tendon -Relaxation of agonist muscle and Contraction of antagonist -Seen during static stretching (i.e. low-force, long- duration stretch)
Hypoglycemia
-Glucose deficiency in blood -Caused by too much insulin, too little glucose, or too much exercise -Commonly found in insulin dependent diabetic -Symptoms: fatigue, dizzy, confusion, headache, nausea, or anxiety.
Stability and Mobility Phase
-Goal is to develop postural stability through kinetic chain w/out compromising mobility at any point in chain
MyPlate
-Government nutrition message -Dinner plate divided into 4 sections: fruit, veggies, protein, & grains, w/ glass of 1% or non-fat milk -Goal is to encourage Americans to eat more balanced diet that's about 50% fruits & veggies.
HIPAA
-Health Insurance Portability and Accountability Act -Standards for electronic health care info -Facilitates efficient and secure exchange of private health data
Active Isolated Stretching (AIS)
-Held only 2 seconds at a time. -Several sets with specific # of reps and gradually increase resistance by a few degrees each rep
Insulin Resistance
-Inability of muscle tissue to effectively use insulin -Action of insulin is "resisted" by insulin-sensitive tissues
Lordosis
-Increased anterior lumbar curve (bottom and belly out) -Lead to tension on the spine and low-back pain. (A Big Lord with a Big Belly)
Exercises Affect on Blood Flow
-Increased capillarization of trained muscles -Greater recruitment of existing capillaries -More effective blood flow redistribution from inactive areas -Increased Blood Volume
Kyphosis
-Increased posterior thoracic curve (round shoulders like hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS (Has an "H" in the name, stands for "Hunchback")
Digestive System
-Ingestion, movement, mechanical prep, & chemical digestion of food -Absorption of digested food into circulatory and lymphatic systems -Elimination of indigestible substances and waste products from body
Lateral epicondylitis
-Injury from repetitive tension overloading of wrist and finger extensors that originate at lateral epicondyle -"Tennis elbow"
Umbrella Liability Policy
-Insurance that provides additional coverage beyond other insurance
Professional Liability Insurance
-Insurance to protect a trainer/instructor again professional negligence or failure to perform as a competent professional would under similar circumstances
Feedback
-Internal response w/in a learner -Verbal and nonverbal info about current behavior that can be used to improve future performance.
Maintenance
-Last stage of Transtheoretical Model of Behavioral Change. -Goal is to prevent relapse and maintain continued activity
High-Density Lipoprotein
-Lipoprotein that carries excess cholesterol from arteries to liver
Low-Density Lipoprotein
-Lipoprotein that transports cholesterol and triglycerides from liver and small intestine to cells and tissues -High levels may cause atherosclerosis.
Macrocycle
-Longest timeframe in periodized training program -Usually six months to 1 yr -Goals are long-term and require multiple steps to be achieved.
Balance
-Maintaining body's position over it's base of support (BOS) w/in stability limits
Rate of Perceived Exertion
-Measure of how client feels -Accounts for psychological, musculoskeletal, & environmental factors. -2 types - BORG and revised BORG
Jackson And Pollock Skinfold Test
-Measures Subcutaneous Body Fat using a skinfold caliper -Approximately 50% of fat is distributed just below the skin -Men: (1) Chest- between the nipple and crease of the arm pit. (2)Thigh - Between crease at the hip and lateral side of the knee (3) Abdominal - about 1 inch to the right of the belly button -Women: (1) Triceps - Midway between shoulder and elbow (2) Thigh - midpoint on top of thigh between hip and knee joint. (3) Suprailium - Just above/slightly forward of the crest of the ilium.
VO2
-Measures aerobic capacity ...=cardiac output x oxygen extraction -Maximal or submaximal test
Suggestions for High-Risk Individuals
-Medical exam and doctor supervision is recommended
Suggestions for Moderate-Risk Individuals
-Medical exam is not necessary for moderate exercise but is recommended for vigorous exercise. -No doctor supervision necessary for submaximal test but is recommended for maximal test.
Suggestions for Low-Risk Individuals
-Medical exam or Doctor supervision is not necessary -
Actual 1 Repetition Max (RM) Assessment
1) Client warms up and begins light resistance (50% 1 RM) 10 reps or less and then rest 1 min 2) 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and rest 1 min 3) 3rd set 85-90% of 1 RM for 2-3 reps, and rest 2-4 min
Principle Components of ACE IFT Model
1) Functional Movement and Resistance Training 2) Cardiorespiratory Training
Hold-Relax PNF
1) Passive 10-sec pre-stretch 2) Hold and resist applied force, causing isometric contraction in the target muscle group, for 6 secs 3) Relax muscle group and passively stretch; hold for 30 sec to increase ROM 4) Greater stretch in final phase due to AUTOGENIC inhibition
Contract-Relax PNF
1) Passive 10-sec pre-stretch 2) Trainer applies resistance, counteracting client's force of concentric contraction of target muscle group, w/out completely restricting joint through its ROM. 3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM 4) Greater stretch during final phase due to AUTOGENIC inhibition
Transtheoretical Model of Change
1) Precontemplation 2) Contemplation 3) Preparation 4) Action 5) Maintenance
Hold-Relax with Agonist Contraction PNF
1)Relax muscle group and passively stretch. 2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold for 30 sec to increase ROM 3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition
Appropriate exercise recommendation(s) for Hypertension
1. Avoid holding breath or straining during exercise (Valsalva maneuver) 2. Move slowly when changing positions
Five primary movements that people perform during many daily activities
1. Bending/raising & lifting/lowering movements (squatting) 2. Single-leg movements 3. Pushing movements (in vertical/horizontal planes) & resultant movement. 4. Pulling movements (in vertical/horizontal planes) & resultant movement. 5. Rotational movements
Two basic goals for the personal trainer during the initial session with a new member or prospective client
1. Collect information about the client to screen for health risks and design an exercise program for his or her specific needs and abilities. 2. Give the potential client an opportunity to experience a specific brand of training so he or she can understand how working with a trainer will help him or her achieve fitness goals safely.
Three ways that a personal trainer can attend to the environment where he or she meets with a prospective or current client
1. Create a nurturing, yet professional environment by meeting in a quiet, comfortable area. 2. Avoid high-traffic areas and member distractions, and do not attempt to establish rapport with a single facility tour or orientation. 3. Do not sit behind a desk, but rather sit facing the client to create a level of comfort.
Three attributes that are essential to successful relationships
1. Empathy - The ability to experience another person's world as if it were one's own. 2. Warmth - An unconditional positive regard, or respect, for another person regardless of his or her individuality and uniqueness. This quality will convey a climate that communicates safety and acceptance to the client. 3. Genuineness - Authenticity, or the ability to be honest and open.
Appropriate exercise recommendation(s) for Diabetes
1. Exercise at the same time each day for better control 2. Give special attention to foot care and hygiene 3. No heavy lifting; keep resistance low to moderate and repetitions high
Appropriate exercise recommendation(s) for Asthma
1. Extend the warm-up and cool-down periods 2. In some cases, avoid upper-body exercises 3. Avoid extreme environmental conditions (high or low temperature)
Five important considerations when choosing assessments for a client
1. Goals of the assessment 2. Physical limitations of the participant 3.Testing environment 4. Availability of equipment 5. Age of the participant
Chronological order of the risk stratification process
1. Identifying CAD risk factors 2. Performing risk stratification based on CAD risk factors 3. Determining the need for a medical exam clearance and medical supervision
The four purposes of pre-participation health screening
1. Identifying the presence or absence of known cardiovascular, pulmonary, and/or metabolic disease, or sign or symptoms. suggestive of cardiovascular, pulmonary, and/or metabolic disease. 2. Identifying individuals with medical contraindications who should be excluded from exercise or physical activity until those conditions have been corrected or are under control. 3. Detecting at-risk individuals who should first undergo medical evaluation and clinical exercise testing before initiating an exercise program 4. Identifying those individuals with medical conditions who should participate in medically supervised programs
Five groups of individuals for whom step testing might not be appropriate
1. Individuals who are extremely overweight 2. Individuals with balance problems 3. Individuals with orthopedic problems 4. Individuals who are extremely deconditioned 5. Individuals who are short in stature
Two advantages that cycle ergometer testing has over treadmill testing
1. It is easier to manually measure exercise heart rate and blood pressure because the arms are relatively stationary as compared to treadmill testing. 2. Cycle ergometer testing is better suited for individuals with balance problems or unfamiliarity with the treadmill.
Eight signs or symptoms that personal trainers can identify that merit immediate test termination and referral to a more qualified health professional
1. Onset of angina pectoris pr angina-like symptoms that center around the chest 2. Significant drop (>10 mmHg) in SBP despite an increase in exercise intensity 3. Excessive rise in blood pressure: SBP >250 mmHg or DBP >115 mmHg 4. Fatigue, shortness of breath, difficult or labored breathing, or wheezing (does not include heavy breathing due to intense exercise) 5. Signs of poor perfusion: lightheadedness, pallor (pale skin), cyanosis, nausea, or cold and clammy skin 6. Increased nervous system symptoms (e.g., ataxia, dizziness, confusion, syncope) 7. Leg cramping or claudication 8. Physical or verbal manifestations of severe fatigue
The 12 new physiological training parameters addressed in the ACE IFT Model
1. Postural (kinetic chain) stability 2. Kinetic chain mobility 3. Movement efficiency 4. Core conditioning 5. Balance 6. Cardiorespiratory (aerobic) fitness 7. Muscular endurance 8. Muscular strength 9. Flexibility 10. Metabolic Marker (ventilatory thresholds) 11. Agility, coordination and reactivity 12. Speed and Power
3 movements performed as part of Apley's scratch test for shoulder mobility.
1. Shoulder extension and flexion 2. Internal and external rotation of the humerus at the shoulder 3. Scapular abduction and adduction
Name the 4 phases of the IFT Model
1. Stability & Mobility 2. Movement Training 3. Load Training 4. Performance Training
Name the 4 components of the Transtheoretical Model of Behavioral Change
1. Stages of Change 2. Processes of Change 3. Self-Efficacy 4. Decisional Balance
Five warning signs of stroke of which a personal trainer must be aware
1. Sudden numbness or weakness in the face, arms, or legs 2. Sudden confusion or trouble speaking or understanding others 3. Sudden trouble seeing in one or both eyes 4. Sudden walking problems, dizziness, or loss of balance or coordination 5. Sudden severe headache with no known cause
Two reasons why training volume should be kept low during the initial stages of a resistance-training program
1. To allow for adaptation and accommodation to the training stress 2. To allow the client to feel successful after accomplishing the goal of performing a specific volume of training.
Types of movements that clients diagnosed with lower-back pain should avoid
1. Unsupported forward flexion 2. Twisting at the waist with turned feet, especially when carrying a load 3. Lifting both legs simultaneously while in the prone or supine position 4. Rapid movements such as twisting forward flexion or hyperextension
Name the 3 stages of learning
1.Cognitive 2. Associative 3. Autonomous
Which nerve is commonly compressed due to carpal tunnel syndrome? A. Median nerve B. Ulnar nerve C. Radial nerve D. Musculocutaneous nerve
A
Client weight - 180, BF - 20% Approximate weight at 15% BF (lean mass remains constant)
169
Muscular Endurance
3 sets of 12-16 reps with 1-2 min rests between sets. 10 exercises .
An individual training with a goal of muscle hypertrophy should incorporate rest intervals of __________, while someone training with a goal of increasing muscular strength should incorporate rest intervals of __________.
30-90 seconds; 2-5 minutes
Muscular Strength
80-90% of 1 RM. 4-8 reps. Don't exceed 3-4 sets of each training exercise. 3-4 minute rest periods
Fat
9 Calories per Gram
Trial 1 Repetition Max (RM)
= (Weight of 3rd set) / (the % of 1 RM determined)
Predicted 1 Repetition Max (RM) Assessment
= (lbs client can lift) x (Coefficient for # of reps completed)
A person who is confident that he or she can successfully participate regularly in an exercise program __________. A. Has good self-efficacy related to exercise B. Is in the contemplation stage of behavior change C. Has very strong sense of self esteem D. Is completely intrinsically motivated
A
Power = A. Force x Velocity or Work / Time B. Mass x Acceleration C. Distance / Time D. Force x Distance
A
Tightness in which of the following structures can be a cause of Patellofemoral pain syndrome due to its lateral fascial connections to the patella? A. IT band complex B. Hamstring C. Peroneus longus D. Biceps femoris
A
What causes cardiovascular drift? A. Increased heart rate to compensate for reduced blood volume due to sweat production for thermoregulation B. Decreased heart rate resulting from an inability to sustain cardiac output due to fatigue C. Increased stroke volume to compensate for reduced blood volume due to sweat production for thermoregulation D. Decreased stroke volume resulting from an inability to sustain cardiac output due to fatigue
A
What is the PRIMARY focus of aerobic-base training in the ACE IFT Model? A. Creating positive experiences and early success through achievable zone 1 exercise of increasing duration B. Progressively increasing zone 2 intervals to intensities just below VT2 C. Building a strong endurance base as part of a periodization plan for performance in long-distance events D.Transitioning from training for improved health to training for improved fitness
A
What work-to-recovery ratio would be MOST appropriate to include in a resistance-training circuit for small-group personal-training sessions with clients who have primary goals that require enhanced muscular endurance? A. 75-second work interval, 15 second recovery interval B. 90-second work interval, 2-3 minute recovery interval C. 90-second work interval, 60 second recovery interval D. 75-second work interval, 3-5 minute recover interval
A
When performing steady-state cardiorespiratory exercise, which of the following is LEAST likely to limit exercise duration? A. Availability of oxygen B. Availability of energy from stored fat and/or free fatty acids C. The willingness to continue D. Availability of energy from stored glycogen and/or blood glucose
A
When working with a client who has a history of plantar fasciitis, it would be MOST important to include stretching exercises for the __________. A. Gastrocnemius, soleus, and plantar fascia B. Plantar fascia, peroneus longus, and peroneus brevis C. Gastrocnemius, tibialis posterior, and tibialis anterior D. Plantar fascia, tibialis anterior, and flexor digitorum longus
A
Which of the following programs would be MOST appropriate for a client who has a primary focus on improving muscular strength? A.Two sets of 4-8 repetitions for each major muscle group or movement pattern, utilizing a split routine that allows 72-96 hours of recovery time before working the same muscle group again B.Two sets of 8-12 repetitions for each major movement pattern, utilizing a three-day undulating periodization model for full-body training with 48 hours of recovery time between workouts C.Three sets of 8-10 repetitions for each major muscle group or movement pattern utilizing a split routine that allows 48-72 hours of recovery time before working the same muscle group again D. Three sets of 3-5 repetitions on explosive, full-body exercises performed 3 days per week with 48-72 hours of recovery time between workouts.
A
Which of the following repetition ranges is recommended to stimulate bone changes in clients who have osteopenia and/or osteoporosis? A. 6-8 B. 10-12 C. 12-16 D. 15-20
A
Which of the following would be MOST likely to enhance program participation and goal attainment? A. Setting a series of progressively short-term goals B. Helping clients keep a primary focus on never missing a session C. Setting many goals to ensure some type of program success D. Keeping clients focused on their primary long-term goals
A
You are working with a client who has osteoarthritis. He shows up to his latest session and tells you that he has been "experiencing soreness in his right knee since helping his daughter move into a new apartment over the weekend." In which section of this client's SOAP notes should this information be recorded? A. Subjective B. Objective C. Assessment D. Plan
A
You are working with a client who has type 1 diabetes and checks his blood glucose levels prior to each exercise session. Which of the following pre-exercise blood glucose levels would make you postpone the exercise session until his blood sugar is under control? A. 88 mg/dL B. 110 mg/dL C. 155 mg/dL D. 215 mg/dL
A
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
A foundation of strength and joint integrity
The key prerequisites that a client must meet before progressing to phase 4 - performance training.
A foundation of strength and joint integrity Adequate static and dynamic balance Effective core function Anaerobic efficiency Athleticism No contraindications to load-bearing dynamic movements No medical concerns that affect balance and motor skills
One of the ABSOLUTE contraindications to stretching that a personal trainer must consider to prevent injury
A fracture site that is healing
ABSOLUTE contraindications to stretching that a personal trainer must consider to prevent injury
A fracture site that is healing; acute soft tissue injury; post-surgical conditions; joint hypermobility; an area of infection
One of the RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
A history of prolonged steroid use
Epinephrine
A hormone released as part of the sympathetic response to exercise; also called adrenaline.
Positive risk factors for coronary artery disease
A man who is 47 years of age, BMI = 32 kg/m2, Systolic BP = 140mmHg, an individual taking antihypertensive medication.
Electrolyte
A mineral that exists as a charged ion in the body and that is extremely important for normal cellular function
PAR-Q
A minimal, yet safe, pre-exercise screening measure for low-to-moderate, but not vigorous, exercise training. (Physical Activity Readiness Questionnaire)
Hypothermia
Abnormally low body temperature
Purpose of Muscular-Endurance Testing
Assesses the ability of a specific muscle group, or groups, to perform repeated or sustained contractions to sufficiently invoke muscular fatigue.
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and ILLIOTIBIAL BAND).
Assessment of Thomas Test - -What it means when client's back of the leg is even slightly off the surface...?
The ILLIOTIBIAL BAND is tight
Assessment of Thomas Test - - What it means when client's leg abducts or is angled outward during the test
Tight RECTUS FEMORIS (crosses the hip and knee joint)
Assessment of Thomas Test - -What it means when client's knee is bent 70 degrees or less
Good Flexibility in the ILLIOPSOAS
Assessment of Thomas Test - -What it means when client's lower leg touches the surface...?
Posture
At the core of human movement is __________.
Teach athletes exercises to prevent injury and take them through therapeutic exercises following injury.
Athletic Trainers
One of the key prerequisites that a client must meet before progressing to phase 4 - performance training
Athleticism
Appropriate exercise recommendation(s) for Peripheral vascular disease
Avoid exercising in cold air or water to reduce the risk of vasoconstriction
One of the four overriding concerns that dictate modifications of an exercise program when working with older adults
Avoiding cardiovascular risk
One of the four overriding concerns that dictate modifications of an exercise program when working with older adults
Avoiding orthopedic risk
An inflammation of the wrist extensors near their origin is commonly referred to as __________ A. Medial epicondylitis B. Tennis elbow C. Golfer's elbow D. Olecranon bursitis
B
Strength gains during the first several weeks of a resistance-training program are primarily due to A. Muscle hypertrophy B. Improved neuromuscular function C. Enhanced mitochondrial density D. ncreased myofibrils
B
Stretching which muscles has been shown to help relieve symptoms associated with medial tibial stress syndrome (MTSS) and /or anterior shin splints? A. Gastrocnemius, soleus, and peroneal group B. Soleus and anterior compartment of the lower leg C. Tibialis anterior and plantar fascia D. Tibialis posterior and lateral compartment
B
What is the GREATEST LIMITATION associated with using heart-rate reserve (HRR) to calculate exercise target heart rate? A. Target heart rate must be calculated as a %HRR using the Karvonen formula B. Accurate programming using HRR requires actual measured maximum heart rate (MHR) and resting heart rate C. New MHR prediction equations are more accurate than MHR = 220-age D. Exercise percentages were established through population-based research
B
Which of the clients described below meets the criteria for the metabolic syndrome? A. 33-year-old male Waist circumference = 36 in (91.4 cm) Triglycerides = 188 mg/dL HDL cholesterol = 43mg/dL Blood pressure = 130/82 mmHg Fasting blood glucose = 112 mg/dL B. 42-year-old female Waist circumference = 36 in (91.4 cm) Triglycerides = 133 mg/dL HDL cholesterol = 47 mg/dL Blood pressure = 128/87 mmHg Fasting blood glucose = 107 mg/dL C. 48-year-old male Waist circumference = 43 in (109.2 cm) Triglycerides = 125 mg/dL HDL cholesterol = 44 mg/dL Blood pressure = 137/88 mmHg Fasting blood glucose = 91 mg/dL D. 51-year-old female, Waist circumference = 33 in (83.8 cm) Triglycerides = 172 mg/dL HDL cholesterol = 54 mg/dL Blood pressure = 127/79 mmHg Fasting blood glucose = 98 mg/dL
B
Which of the following corresponds with the second ventilatory threshold (VT2)? A. Talk test threshold B. Onset of blood lactate accumulation (OBLA) C. Aerobic capacity D. The dividing point between zone 1 and zone 2
B
Which of the following weekly strength-training routines would be appropriate for an advanced exerciser performing high-volume/high-intensity workouts? A. Upper-body exercise on Monday, Wednesday, and Friday, and lower-body and core exercises on Tuesday, Thursday and Saturday B. Pushing movements with the chest, shoulders, and triceps on Monday and Thursday, pulling movements with the back, biceps, and trunk on Tuesday and Friday, and squatting and lunging movements with the legs on Wednesday and Saturday C. Total-body workouts five days a week, with no more than three consecutive days of training
B
Which personal attribute is the MOST reliable predictor of an individual's participation in an exercise program? A. Weight B. Past exercise program participation C. Age D. Perceived time barriers
B
Which type of exercise program would be expected to have the GREATEST drop-out rate? A. Small-group based personal training B. Vigorous-intensity exercise program C. Home-based personal training D. Moderate-intensity exercise program
B
You are working with a client who wants to train for a specific athletic competition. Before progressing this client to performance training (phase 4), what criteria should he meet to allow for a safe effective transition to this type of training? A. Successful completion of stability and mobility training followed by 12 weeks of load training B. Good postural stability, proper movement patterns, and relatively high levels of strength C. Successful completion of stability and mobility training and movement training D. Regular participation in resistance training for at least three consecutive years
B
Which of the following acts as a pH buffer in muscle tissue; may delay fatigue and enhance muscle force and power output: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
B-alanine
Grade 3 Obesity
BMI >40
Normal Weight
BMI of 18.5-24.9
Overweight
BMI of 25.0-29.9
Grade 1 Obesity
BMI of 30.0-34.9
Grade 2 Obesity
BMI of 35.0-39.9
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Balance
Description of the potential long-term effect of the following example of synergistic dominance - Tight hip flexors inhibit and weaken the gluteus maximus, forcing the hamstrings to assume a greater role in hip flexion.
Because the hamstrings are not designed for this function and may suffer from overuse or overload, this scenario increases the likelihood for tightness or injury in the hamstrings. In addition, because the hamstrings do not offer the same degree of movement control of the femoral head during hip extension as the gluteus maximus does, this scenario also increases the likelihood for dysfunctional movement and injury to the hip over time.
Don't perform the Thomas Test
Before assessing your client, ask if they have a sore or injured back. If they answer yes ...
How to Prevent Delayed Onset Muscle Soreness?
Beginning a new training program gradually and starting at a very low intensity and progressing slowly through the 1st few weeks. -Eccentric exercise is associated with greater suffering from DOMS
A __________ might include an outline of a reward system to increase adherence
Behavioral contract
In addition to marketing personal-training services to clients a personal trainer must develop this skill in order to become successful at selling training sessions
Being able to ask for the sale
One of the 12 new physiological training parameters addressed in the ACE IFT Model
Core conditioning
If the back excessively arches during a bend and lift screen
Core, rectus abdominis, gluteal group, hamstrings need strengthening
Which of the following is naturally stored in muscle tissue in small amounts; supplies a rapid burst of energy for an all-out athletic endeavor lasting about five to 10 seconds: Whey Casein Glutamine B-alanine Caffeine Creatine Anabolic-androgenic steroid
Creatine
What is the primary focus of phase 1 - aerobic base training?
Creating positive experiences that help sedentary clients become regular exercisers
__________ are events, either bodily or environmental, that motivate people to make a change.
Cues to action
__________ can be defined as the ability to communicate and work efficiently with people from different cultures.
Cultural competence
A strong social support network can provide an individual with all of the following EXCEPT __________. A. Improved program adherence B. Extrinsic motivation C. Relapse-prevention support D. Intrinsic motivation
D
During cardiorespiratory exercise with progressively increasing intensity, the need for additional oxygen is met initially through linear increases in minute ventilation (VE). The point at which the increased demands for oxygen can no longer be met by this linear increase, causing a nonlinear increase in ventilation is known as the __________ and can be measured via a __________. A. Aerobic capacity; V02 max test B. Second ventilatory threshold (VT2); VT2 threshold test C. Onset of blood lactate accumulation (OBLA); blood lactate analyzer D. First ventilatory threshold (VT1); submaximal talk test for VT1
D
Most fitness enthusiasts that exercise in a gym or at home on a regular basis on multiple days per week will spend many years reaching their fitness goals through aerobic-efficiency training. Research with these well-trained non-athletes has found that they will spend as much as _____% of their total training time in zone 2. A. 10 B. 25 C. 35 D. 50
D
Performing which combination of sets, repetitions, and load would result in the GREATEST total training volume? A. 2 sets x 8 repetitions with 100 pounds (45.5 kg) B. 1 set x 12 repetitions with 150 pounds (68.2 kg) C. 3 sets x 4 repetitions with 160 pounds (90.9 kg) D. 2 sets x 12 repetitions with 90 pounds (40.9 kg)
D
When working with a client who has a history of iliotibial (IT) band syndrome, which muscle group acting on the hip joint is MOST likely to be weak? A. Hip flexors B. Hip extensors C. Hip adductors D. Hip abductors
D
Where is the scapular plane? A. In line with the frontal plane B. 30 degrees lateral to the sagittal plane C. In line with the sagittal plane D. 30 degrees anterior to the frontal plane
D
You are working with a client who has hypertension and has been cleared by her physician for exercise. Which of the following would be MOST appropriate for her initial resistance-training program? A. Mostly body-weight exercises with isometric contractions held initially for 10-15 seconds, working up to 30 seconds. B. Two sets of 8-12 repetitions on 8-10 exercises addressing all major muscle groups using mostly cables and dumbbells at an intensity of 70-80% 1 RM C. One set of 6-8 repetitions performed on 8-10 selectorized machines to address all major muscle groups at an intensity of 80-85% 1 RM D. Circuit training consisting of 8-10 exercises using mostly tubing and body-weight performed one time for 12-16 repetitions at 60-70% 1 RM
D
Your new client is a 47-year-old woman who wants to lose weight, but is a bit apprehensive about resistance training because she does not want to "get big". Based on this information, what response would BEST facilitate resistance-training program adherence and motivation? A. Design a program based on primarily cardiorespiratory exercise with a light (40% 1 RM) circuit with a high-repetition (15-25) sets to help her comfortably meet her goals B. Tell her that she has nothing to worry about, as women do not produce enough of the male hormone testosterone to "get big" C. Show empathy for her concern about getting big and ensure her that you will design a program that will help her get toned without getting big. D. Explain the average adult muscle-tissue loss of 5 lb. (2.3 kg) per decade, and how resistance training can help her restore lost muscle and raise resting metabolism
D
The highlights of why the business plan will be a successful business venture belongs in the __________ component of the business plan
Decision-making criteria
Basal metabolic rate __________ during the aging process Increases Decreases Does not change
Decreases
Coordination __________ during the aging process Increases Decreases Does not change
Decreases
Maximal heart rate __________ during the aging process Increases Decreases Does not change
Decreases
Maximum oxygen uptake __________ during the aging process Increases Decreases Does not change
Decreases
The BEST way for a personal trainer to establish relatively immediate emotional connections with clients by defining the quality of personal-training services clients can expect by:
Developing a strong brand
Access to facilities is a(n) __________ that influences exercise participation and adherence
Environmental Factor
Time is a(n) __________ that influences exercise participation and adherence
Environmental Factor
A statement from the board of directors of a local charity thanking the trainer for volunteering to help prepare people to complete a charity 10K race belongs in the __________ component of the business plan
Executive Summary
The number of clients who have agreed to follow the trainer to a new location belongs in the __________ component of the business plan
Executive Summary
Diabetes
Exercise, both as a means to regulate blood glucose and to facilitate fat loss, is an important part of the lifestyle of an individual with __________.
This is WITHIN the ACE-certified Personal Trainer scope of practice
Helping clients gain a better understanding of portion sizes and healthful foods so they can make better choices.
What is the primary training focus of phase 3?
Helping clients who have endurance performance goals and/or are performing seven or more hours of cardiorespiratory exercise per week
Iron
Hemoglobin formation; improves blood quality; increases resistance to stress and disease
Glycemic Index (GI)
High GI Food breaks down rapidly, causing a large glucose spike. Low GI food are digested more slowly and cause a smaller glucose spike. -High (GI > or = 70) ; white bread, corn flakes, graham crackers, dried fruit, white rice -Medium (GI 59 - 69); Rye Bread, Shredded Wheat, Ice Cream, Blueberries, Pasta -Low ( GI < or = 55); Pumpernickel bread, All Bran, Plain yogurt, Strawberries, Oatmeal
Plyometrics
High Intensity movements (i.e. jumping) involving high-force loading of body weight during landing phase of movement.
Anterior Pelvic Tilt
Hip flexors and erector spinae are expected to be tight
One of the five common postural deviations caused by a sedentary lifestyle where an individual spends long hours in a seated position
Hip tilting (anterior)
__________ involves activation of the transverse abdominis that draws the abdomen in toward the spine, while __________ involved the co-contraction of the core and abdominal muscles to create a more rigid and wider base of support for spinal stabilization.
Hollowing; bracing
Time
How long your client spends on an exercise. 1) Cardio = 20-60 min 2) Resistance Training = 1 set of 3-20 reps 3) Flexibility Training = 15-30 sec/stretch
At what point can clients progress to phase 3 - anaerobic -endurance training?
If a client has event-specific goals or is a fitness enthusiast looking for increased challenges and fitness gains; Note: many clients will stay in phase 2 for many years.
Stroke
If a person's resting blood pressure is already high, it may elevate to dangerous levels during exercise, increasing the likelihood of a __________.
False negative of the Thomas Test - hip flexors with appear fine when they aren't
If client is not pulling their knee back far enough, is lifting the LUMBAR back off the surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
False positive of the Thomas Test - ILLIOPSOAS will appear tight when not
If client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...
The client should be referred to a healthcare professional
If he or she answers "yes" to one or more questions on the PAR-Q.
How often clients should be achieving short-term goals
In every workout
During the shoulder stabilization screen, the personal trainer should not cue the client to use good technique when doing push ups...
In order to observe the natural movement of the client
Explain the double-progressive strength-training protocol. Give a brief example.
In this protocol, the first progression is adding repetitions and the second progression is adding resistance in 5% increments. For example, if a client can perform eight repetitions on the incline bench press machine with 180 pounds, he remains at that resistance until he can perform 12 repetitions with good form. At that point, he increases the weight load by approximately 5%.
A client tells the trainer that he is going to try the Atkins® diet in order to lose weight for his wedding, which is two months away. Response: The trainer helps the client understand the recommendations and offers tips and recipes to help him get started on the diet.
Inappropriate
A client tells the trainer that she is depressed and tired because she was up late fighting with her husband. Response: The trainer discusses the situation with his/her boss and makes recommendations for improving the situation.
Inappropriate
A client wants to purchase amino-acid supplements at the club to take as part of his marathon-training program and asks the trainer for his/her opinion. Response: The trainer tells the client that amino-acid supplements may enhance endurance and delay fatigue, and probably would help with his training program.
Inappropriate
One of three specific exercise guidelines for children 6 to 17 years of age
Include vigorous-intensity activity a minimum of three days per week
One of four ways to progress the intensity of agility drills
Increasing the complexity of the tasks
How does complexity of the exercise affect the intensity of the lower-body plyometric drills?
Increasing the complexity, such as adding more body segments or increasing the balance challenge, increases the intensity of the drill.
One of four ways to progress the intensity of agility drills
Increasing the direction of the movement
What is the primary training focus of phase 2?
Increasing the duration of exercise and introducing intervals to improve aerobic efficiency, fitness, and health
One of four ways to progress the intensity of agility drills
Increasing the speed of movement
Four ways to progress the intensity of agility drills.
Increasing the speed of movement Increasing the complexity of the tasks Increasing the direction of the movement Introducing resistance
Foot rolling outward
Indicates that the client may stand in a more supinated position which is less common.
Explanation of how testosterone levels influences muscular strength and hypertrophy
Individuals who have high levels of this typically have enhanced potential for muscle development.
One of nine risk factors associated with low-back pain
Inherited disease
Which of the following vitamins is necessary for the synthesis of hemoglobin and myoglobin: Iron Zinc Vitamin B12 Riboflavin Vitamin D Calcium
Iron
Involves using multiples of an assumed average metabolic rate of 3.5 mL/kg/min
METs
An individual who has been exercising regularly for nine months, including two days per week with a personal trainer is in the __________ stage of change.
Maintenance
__________ is the stage of successful sustained lifestyle modification; __________ is the opposite of __________ and generally refers to baseline behavior.
Maintenance; Relapse; Maintenance
__________ cells typically metastasize, while __________ cells stay locally at the site of origin and do not spread throughout the body.
Malignant; benign
At what point can clients progress to phase 2 - aerobic efficiency training?
Once they can sustain steady state cardiorespiratory exercise for 20 to 30 minutes in zone 1 and are comfortable with assessments
Break large goals (reachable in six months or more) into small goals (reachable in about eight to ten weeks) and even weekly goals (such as completing a certain number of exercise sessions.)
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Help them define specific measurable goals
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Include many process goals, such as the completion of exercise sessions. In other words, simply completing workouts accomplishes a goal
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Listen carefully to understand what clients hope to accomplish with an exercise program
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Reevaluate and revise goals and exercise recommendations periodically to prevent discouragement if large goals are not being met
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Suggest additional goals that clients may not have thought of, such as feeling more energetic and less stressed
One of the eight tips for setting health and fitness goals that motivate clients for long term adherence
Eye Contact
One of the five key components of nonverbal communication
Facial expression
One of the five key components of nonverbal communication
Hand gestures
One of the five key components of nonverbal communication
Voice Quality
One of the five key components of nonverbal communication
Creating a workout environment that is aesthetically pleasing
One of the four ways in which a personal trainer can enhance the feelings of enjoyment and accomplishment that come with program participation.
Creating mastery
One of the four ways in which a personal trainer can enhance the feelings of enjoyment and accomplishment that come with program participation.
Including the client in aspects of program design
One of the four ways in which a personal trainer can enhance the feelings of enjoyment and accomplishment that come with program participation.
Providing consistent and clear feedback
One of the four ways in which a personal trainer can enhance the feelings of enjoyment and accomplishment that come with program participation.
Skill-related parameters that must be considered when developing a client's resistance training program
Power, Speed, Balance, Agility, Coordination, Reactivity
An individual who does not exercise and does not see the value in physical activity is in the __________ stage of change.
Precontemplation
Two Stage(s) of change where a person perceives more cons related to being regularly active than pros. • Precontemplation • Contemplation • Preparation • Action • Maintenance
Precontemplation, Contemplation
Five Stage(s) of change where a person is prone to relapse. • Precontemplation • Contemplation • Preparation • Action • Maintenance
Precontemplation, Contemplation, Preparation, Action, Maintenance
During __________ the individual is not intending to change soon and perceives more cons related to physical activity than pros; Individuals who have decided to initiate an effort to change are in the __________ stage.
Precontemplation; Preparation
An individual who has a health-club membership and visits sporadically, but not consistently enough to maintain a well rounded program is in the __________ stage of change.
Preparation
One Stage(s) of change where a person has a primary goal to initiate regular physical-activity participation. • Precontemplation • Contemplation • Preparation • Action • Maintenance
Preparation
One of the RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
Presence of osteoporosis or rheumatoid arthritis
The primary focus of Phase 2 of the ACE IFT Model
Progressing clients toward improved fitness by introducing aerobic intervals to improve aerobic efficiency and training movement patterns prior to loading the movements.
What are the dangers associated with progressing intensity too quickly?
Progressing intensity too quickly could lead to muscle soreness or injury, providing reasons for a client to quit the exercise program.
The primary focus of Phase 3 of the ACE IFT Model
Progressing to higher levels of fitness through load training and the development of anaerobic endurance.
One of nine risk factors associated with low-back pain
Prolonged static postures
The purpose of stability and mobility training is...
Restorative exercise to improve posture and movement compensations.
One of the RELATIVE contraindications to stretching that a personal trainer must consider to prevent injury
Restrictions from the client's doctor
The most important thing that a trainer can do to maximize the effectiveness of the goal-setting process is to ...
Revisit goals on a regular basis and adjusting them as needed.
Which of the following vitamins is an essential nutrient for energy production; used most in times of muscular fatigue: Iron Zinc Vitamin B12 Riboflavin Vitamin D Calcium
Riboflavin
The SWOT analysis belongs in the __________ component of the business plan
Risk Analysis
Supination
Rotating the hand and wrist LATERALLY from bone
Pronation
Rotation the hand and wrist MEDIALLY from the bone
A Common marker of NEGATIVE experiences with healthcare providers, allied health professionals, and health and fitness professionals
Rudeness, indifference, ineptitude, neglect, and malpractice.
Explanation for how Intensity might influence an individual client's likelihood of sticking with an exercise program
The drop-out rate in vigorous-intensity exercise programs is almost twice as high as in moderate-intensity activity programs.
Definition of Breakdown training
The exerciser trains muscle to fatigue, then immediately reduces the intensity by 10 to 20% and performs as many additional repetitions as possible to attain a deeper level of muscle fatigue.
Definition of Assisted training
The exerciser trains muscle to fatigue, then receives manual assistance from a trainer on the lifting phase for three to five post-fatigue repetitions.
How do Points of contact affect the intensity of the lower-body plyometric drills?
The feet are the points of contact for lower-body drills. Single-leg drills impart more stress on the body than double-leg drills.
Description of the second phase of the tissue healing process
The fibroblastic /proliferation phase, which begins approximately at day 3 and lasts approximately until day 21. This phase begins with the wound filling with collagen and other cells, which will eventually form a scar. Within two to three weeks, the wound can resist normal stresses, but wound strength continues to build for several months.
Improved health
The first goal of the ACE IFT Model is exercise for __________.
Rapport
The foundation of the ACE IFT Model is built upon __________.
How does body weight affect the intensity of the lower-body plyometric drills?
The greater the client's weight, the more intense the drill. Additional external weight can be added to increase the drill's intensity.
Explanation of how the results of VT1 testing can be applied to exercise programming
The heart rate at VT1 can be used as a target heart rate when determining exercise intensity. Those interested in sports conditioning and/or competition would benefit from training at higher intensities, but those interested in health and general fitness are well-served to stay at or slightly below this exercise intensity.
Description of the first phase of the tissue healing process
The inflammatory phase can last up to six days, depending on the severity of the injury. The focus of this phase is to immobilize the injured area and begin the healing process. Increased blood flow occurs to bring in oxygen and nutrients to rebuild the damaged tissue.
Exercise history and attitude questionnaire
The information on this form is especially important when developing goals and designing exercise programs with a client, and when implementing strategies for improving motivation and adherence. This form includes a client's behavioral and adherence experience specific to physical activity.
Notes made when: during the External and Internal Rotation Test, the client can rotate the forearms internally and externally to about 70 degrees, or about 20 degrees off the mat.
Tight internal rotators; good mobility for external rotators
Posterior pelvic tilt - tight muscles
Tight rectus abdominis and hamstrings
Notes made when: during the Thomas Test, the client can easily lower the right thigh to about 10 degrees above the table with the knee flexed at about 90 degrees.
Tightness in the right iliopsoas
Cross-training
To avoid aggravating an existing injury, and to allow for healing to occur, trainers should modify the client's exercise program using a __________ strategy.
__________ is one of two reasons why the collection of health-history information is such a critical process early in the client-trainer relationship
To ensure the safety of the client
Objective of the hurdle step screen
To examine simultaneous mobility of one limb and stability of the contralateral limb while maintaining both hip and torso stabilization under a balance challenge of standing on one leg
__________ is one of two reasons why the collection of health-history information is such a critical process early in the client-trainer relationship
To provide an opportunity for the personal trainer to establish trust and create an open source of communication
What is the objective of phase 1 - stability and mobility training? What is the first step in the process of achieving this objective?
To reestablish appropriate levels of stability and mobility in the body. This process begins by targeting the lumbar spine, which encompasses the body's center of mass, and the core.
High Density Lipoprotein Cholesterol (HDL)
To stratify a client's risk for coronary artery disease, the trainer should add up the total number of risk factors for a client, subtracting one point for higher ____________ if appropriate.
Which of the following vitamins is important for immune function, protein synthesis, and blood formation: Iron Zinc Vitamin B12 Riboflavin Vitamin D Calcium
Zinc
Relevant
__________ is one of the five components of SMART Goal Setting
Specific
__________ is one of the five components of SMART Goal Setting
Time bound
__________ is one of the five components of SMART Goal Setting
Caring about each client's success
__________ is one of the five components of effective leadership
Confidentiality
__________ is one of the five components of effective leadership
Effective listening
__________ is one of the five components of effective leadership
Excitement for the craft
__________ is one of the five components of effective leadership
Six reasons why the U.S. Department of Labor expects the employment of fitness workers to increase between 2006 and 2016 more quickly than the average for all occupations.
a. Increasing number of baby boomers who want to stay healthy, physically fit and independent b. Reduction in the number of physical education programs in schools c. Growing concerns about childhood obesity d. Increasing club memberships among young adults concerned about physical fitness e. An aging population seeking relief from arthritis and other ailments through individualized exercise, yoga, and Pilates f. A need to replace workers who leave fitness occupations each year
Three possible ramifications for ACE-certified Professionals who allow their certifications to expire
a. Not being able to advertise the fact that they hold the ACE certification until it is renewed. b. Discontinued professional liability insurance. c. Loss of employment
Nine principles of conduct included in the ACE Code of Ethics that ACE certified professionals are guided by as they interact with clients, the public, and other health fitness professionals.
a. Provide safe and effective instruction. b. Provide equal and fair treatment to all clients. c. Stay up-to-date on the latest health and fitness research and understand its practical application. d. Maintain current CPR certification and knowledge of first-aid services. e. Comply with all applicable business, employment, and intellectual property laws. f. Maintain the confidentiality of all client information. g. Refer clients to more qualified health or medical professionals when appropriate. h. Uphold and enhance public appreciation and trust for the health and fitness industry. i. Establish and maintain clear professional boundaries.
What is the MOST effective way to teach a new exercise to a client? a. Show the client how to do the exercise, and then have the client perform the exercise while mirroring to provide an example of good form. b. Tell the client what the exercise is, demonstrate the exercise, and have the client perform the exercise while providing feedback. c. Use photos of the exercise while explaining it to the client, and then have the client perform the exercise while providing feedback. d. Have the client perform the exercise while providing verbal instructions to coach him or her through it with proper form.
b
What would be MOST effective in helping a client to develop program adherence? a. Providing the client with regular feedback about exercise form b. Having the client self-monitor by keeping an exercise journal c. Implementing a reward system for a client goal attainment d. Conducting fitness assessments every other week to measure progress
b
When helping a client build scapulothoracic stability, which exercise should a trainer have him or her perform FIRST to teach the client how to "pack" the scapula? a. Shoulder diagonals without resistance b. Supine-lying shoulder depression and shoulder retraction c. Prone arm lifts in "I", "Y", "W", and "O" formations d. Supine shoulder internal and external rotation with tubing
b
Whole body movement patterns that utilize gravity as the source of external resistance are emphasized in the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
b
__________ are more cognitive and less affective; action-oriented, competitive, take charge, dominant personality; poor listeners, as they proactively think ahead to problem solving; emotionally reserved, valuing time over relationships. a. Deliberators b. Directors c. Collaborators d. Expressors
b
If someone's words and body language do not match, people generally trust __________ over __________.
body language; verbal content
Limited movement over an extended period of time, such as is seen with injury and postural deviations, can result in muscle shortening on one side of a joint and muscle lengthening on the other side of the joint. How do these length changes affect the force-generating capacity of these muscles? a. The lengthened muscles generally have a higher force production throughout the full range of motion, as muscles are strongest when they are longest b. The shortened muscles will produce the same amount of force as they did at normal length, only at a faster rate of movement c. They will have greater force-generating capacity at their new lengths, but diminished force-generating capacity at normal resting lengths d. They will have diminished force-generating capacity at their new lengths, but greater force-generating capacity at normal resting lengths.
c
Mechanism of injury - impact on the outer knee with no twisting involved a. Hamstring strain b. ACL injury c. MCL injury d. Chondromalacia
c
Movements are being performed effectively and naturally __________ stage of learning. a. Cognitive b. Associative c. Autonomous
c
Nagging pain during aggravating injuries (e.g. shaking hands, turning doorknobs) are common signs and symptoms of a. Shoulder strain/sprain b. Rotator cuff tear c. Elbow tendinitis d. Carpal tunnel syndrome
c
__________ are more affective and less cognitive; amiable, warm, trusting, and honest; avoid unnecessary risks and non-confrontational; team- and ask-oriented, gathering information to reach consensus over conflict. a. Deliberators b. Directors c. Collaborators d. Expressors
c
A high-effort set of resistance exercise reduces the muscle's internal energy stores of __________.
creatine phosphate
Clients must have prerequisite stability, mobility, strength, and skills before entering the _____ phase of the functional movement and resistance training component. a. Stability and mobility training b. Movement training c. Load training d. Performance training
d
Implementing a system of rewards for each goal reached would be MOST effective with which personality style? a. Deliberators b. Directors c. Collaborators d. Expressors
d
Many clients will never reach the _____ phase of the cardiorespiratory training component. a. Aerobic base-training b. Aerobic-efficiency training c. Anaerobic-endurance training d. Anaerobic-power training
d
Once a client can demonstrate good static balance while standing on two feet, what exercise could the trainer introduce that would provide the MOST appropriate progression? a. Reducing points of contact (two feet to one foot) b. Balancing on an unstable surface c. Raising arms overhead with eyes closed d. Narrowing the base of support
d
Once a client demonstrates good form while performing kneeling wood-chop spiral patterns with short and long moment arms, what exercise would provide the MOST appropriate progression? a. Standing wood-chops and hay bailers with full rotation b. Standing wood-chops and hay bailers with long moment arms c. Standing wood-chops and hay bailers with 2-kg medicine ball d. Standing wood-chop spiral patterns with short moment arms
d
