ACE personal training certification, Questions with accurate answers, rated A

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ACE personal training certification, Questions with accurate answers, rated A Define intrinsic and extrinsic motivation - ✔✔Intrinsic is exercising for the pure joy of working out. Extrinsic ... is exercising for any other reason. Give an example of intrinsic and extrinsic feedback - ✔✔Intrinsic: Client adjusts his own workout based on his perception of difficulty Extrinsic: Trainer gives performance feedback Define situational and contextual motivation - ✔✔Situational: How the client feels during exercise Contextual: How the client feels, sees, thinks about exercise Name 5 strategies for dealing with negative social influencers - ✔✔Avoid, deal with person after workout, explain to the person how the negativity affects your workout, anticipate responding to the nsi, get that person involved with your struggle Name 3 types of high risk relapsers - ✔✔People with poor time management skills, lack of social support, busy schedules 5 personal attributes influencing exercise participation and adherence - ✔✔Demographic: Age, education, income, gender Health status: sick people or people with heart disease diabetes ect exercise less Activity history: past exercise participation Psychological traits: self motivated Knowledge attitudes and beliefs: health perception 2 Environmental factors that influence exercise participation and adherence - ✔✔Access to facilities: Location Time: Lack of time is the most common excuse for not exercising Social interactions that influence exercise participation and adherence - ✔✔If a spouse or a friend is on board the client will be more likely to stick with the program 2 Physical activity factors that influence exercise participation and adherence - ✔✔Intensity of program: drop pout rate is 2x higher with vigorous activity Injury: program drop out is directly related to injury. 4 stages of the client trainer relationship (RIPA) - ✔✔Rapport: 1st impression of trainer. client evaluates Apperance, environment, interaction, posture, communication ect. Investigation: Trainer evaluates client using health and fitness data, medical history, exercise history ect. Planning: Give and take. Client and trainer work together to set SMART goals, generate and discuss alternatives, formulate a plan, and evaluate the exercise program. Action: Start working out. Usually a combination of exercises for the client to do with the trainer and at home. Define motivational interviewing. - ✔✔A way of speaking with people that motivates them to change their behavior. Usually this is used when clients are not ready to commit to an exercise program. Describe how voice quality, eye contact, facial expression, hand gestures, and body positions should looks and what kind of communication are they? - ✔✔They are non-verbal communication. Eye contact: Direct but friendly. Voice quality: confident but not too loud Facial expression: genuine emotion Hand gestures: flexed, not fidgeting Body position: open *Aggressive= hands on hips* 4 Styles of communication - ✔✔Preaching: lecture type = bad Educating: informational Counseling: working together to find and solve problems Directing: during exercise directing works Give an example of each interviewing technique: Minimal encourager, paraphrasing, reflecting, probing, clarifying, informing, confronting, questioning, deflecting. - ✔✔Minimal encourager: "Explain what you mean by.." Paraphrasing: "I understand your ideal wright is.." Reflecting: "it sounds like.." Restate the main points Probing: Ask additional questions to gather more info Clarifying: Verifying what the client is saying Confronting: Using mild to strong feedback Questioning: Open ended questions to information given Deflecting: Changing the focus to another person if it relates Define SMART goals. When do you make SMART goals? - ✔✔Specific: Clear on what client wants accomplished Measurable: How will the client measure progress Attainable: Can be done with the limits and within time frame Relevant: Relevant to the interests of the client Time: Specific time frame/ time line You make smart goals during the planning stage. Name and describe the 3 stages of learning (CAA) - ✔✔Cognitive: Clients try to understand a new skill *Use tell, show, do technique* Associative: Begin to master the basics and re ready for more specific feedback that will help them refine the motor skill Autonomous: Clients are preforming skill naturally, trainer is doing less teaching and more monitoring. Define product goals and process goals - ✔✔Product goals: Outcome. Something achieved (weight loss, increase in strength ect.) Process goals: Action. Something a client does (# of workouts per week ect) Define the health belief model and name the 3 stages - ✔✔The health belief model states that people will engage in a healthy behavior based on the perceived threat they feel regarding a health problem. Perceived seriousness: How serious they think contracting an illness is basically how scared they are of health illnesses Perceived susceptibility: How at risk they think they are for getting an illness. Cue to action: an event or symptom that wakes them up and motivates them to change. *The more scared, at risk or bad the situation is the more likely they are to workout* Define self efficacy and name 6 sources of it - ✔✔Self efficacy is the belief in ones self to be able to succeed Sources: Past performance experience: strongly influence feelings Vicarious experiences: Clients knowledge of success stories ect Verbal persuasion: Feedback/ statements form others Physiological state appraisals: clients judgments about abilities Emotional state appraisals: mood and feelings Imaginal experiences: perceived notion of what exercise will be like. Define the 5 stages of change in the transtheoretical model of behavioral change (stages-of-changes-model) - ✔✔1. Precontemplation: sedentary, not considering an exercise program, do not see activity as important or relevant to them 2. Contemplation: sedentary, starting to consider exercise important, and have begun to see the negative consequences of being inactive, they are still not ready to make a change. 3.Preperation: some sporadic light activity, mentally and physically preparing to adopt and exercise program and are ready to lead an active lifestyle, but are inconsistent 4.Action: client engages in regular physical activity but are have been doing so for less then 6 months 5. Maintenance: regular activity for longer then 6 months For each stage of change describe a goal for the process of change to the next stage. - ✔✔Precontemplation: Goal is to make inactivity relevant issue and to make them start thinking about becoming active. Contemplation: Goal is to get involved in some type of activity Preparation: Goal is to get to regular physical activity participation Action: Goal to maintain regular physical activity Maintenance: Goal is to prevent relapse and continue activity Describe decisional balance - ✔✔The number of pros and cons related to exercise. Precontemplators and contemplators perceive more cons: Cons: sweating, sore muscles, time, cost, bordem Describe positive reinforcement and negative reinforcement - ✔✔Positive: When positive stimulus is given for good behavior Negative: removal or avoidance of negative stimulus for bad behavior Example: A client is late for a session and you don't say anything, they are likely to be late again because they think its okay. What aspects are involved with the investigation stage of the client trainer relationship? - ✔✔Health and exercise history Readiness to change behavior Personality style Assessments Describe downfalls and benefits of the PAR-Q - ✔✔Benefits: quick easy and noninvasive Downfalls: limited by lack of detail and may overlook major risks **Cardiovascular disease Risk factors (8)- State the factor and the value at which the factor warrants +1 point 1 Negative risk factor and value - ✔✔AGE: male >_45 female>_55 (+1) FAMILY HISTORY: father- sudden death before 55 (+1) mother-sudden death before 65 CIG. SMOKING: Yes (+1) SEDENTARY: not doing 30 min per session, 3x per week (+1) OBESITY: BMI>_ 30 or girth 40 in (men) 35 in (women) (+1) HYPERTENSION: SBP>_140 DBP>_90 mmHg (+1) DISLIPIDEMIA: LDL(cholesterol) >_130 HDL<_40 (+1) PREDIABETES: glucose>_100 HDL cholesterol: >_60 (-1) How many points/symptoms classify someone as low risk, moderate risk, and high risk - ✔✔Low: <2 points Moderate: >_2 points High: Known cardiovascular disease or symptoms Describe what an informed consent form entails and limitations - ✔✔Informs the client about the risks associated with the activity. Not a liability waiver and doesn't provide legal immunity. Describe what an agreement and release of liability waiver entails and limitations - ✔✔Used to release the trainer from liability for injuries, clients give up their right to file suit. Doesn't protect trainer from being sued for negligence Describe what a Health history questionnaire entails (name at least 5 types of information collected). What is meant by lifestyle information? - ✔✔Collects detailed medical and health information -Past and present exercise information -Medications/ supplements -Recent or current illness or injuries including acute/ chronic pain -Surgery/ injury history -Family medical history -Lifestyle information (nutrition, stress, work, sleep) Describe what a medical release form entails - ✔✔Provides trainer with medical information, physical activity limitations, and guidelines given by physician. Define atherosclerosis - ✔✔process in which fat builds up on the walls of the arteries causing them to thicken and when this happens in the arteries to the heart you get CAD. Define angina - ✔✔Pressure or tightness, usually in the chest but can be in the arm shoulder or jaw Name 3 common respiratory problems - ✔✔Bronchitis, emphysema, chronic obstructive pulmonary disease. What injuries should be screens for (most common) in the musculoskeletal system? - ✔✔Sprains(ligaments) strains(muscles/tendons) herniated disk bursitis( swelling or inflammation of the bursa) Tendinitis Arthritis Describe an overuse injury (how it happens and examples) - ✔✔Poor training techniques and overusing. Runners knee, tennis elbow, swimmer shoulder Iliotibial band syndrome (pain along the outside of the thigh and knee) Name 2 metabolic diseases that may interfere with exercise - ✔✔diabetes and thyroid condition. Effects of each on RHR, exercising HR, MHR Beta blockers Diuretics Antihistamines Antidepressants diet pills containing amphetamines caffeine and Nicotine - ✔✔Beta blockers: Down, Down, Down Diuretics: No change, No change, No change Antihistamines: No change, no change, no change Antidepressants: No change or up, no change, no change diet pills containing amphetamines: up, up, no change caffeine: no change or up, no change or up, no change and Nicotine: no change or up, no change or up, no change What two arteries can be used to take heart rate - ✔✔Coronary: neck Radial: Wrist How many bpm in a typical: Slow RHR Normal RHR Fast RHR - ✔✔Slow: <60 bpm Normal: 60-100 bpm Fast: >100 bpm Blood pressures SBP and DBP: Normal Prehypertension Hpertension Stage 1 & 2 - ✔✔Normal: SBP<120 DBP<80 Prehypertension: SBP 120-139 DBP 80-89 Hypertension Stage 1: SBP 140-159 DBP 90-99 Stage 2: SBP >_160 DBP <_100 Describe the Borg scale for RPE - ✔✔Scale from 6-20 where the number (+0) corresponds to HR. 6=nothing 13= somewhat hard 15= hard 19= very very hard Describe the category ratio scale - ✔✔0-10 3= moderate 5=strong 7=very strong 10= very very strong Define flexion and extention - ✔✔Flexion: Decreasing the angle between two bones Extension: Increasing the angle between two bones *usually extension is bringing the area back to normal or straightening it* Show what flexion and extension of the vertebral column (trunk/core) looks like - ✔✔Standing straight flexion is hinging forward at the hips Extension is bringing the body back straight Show what flexion and extension of the shoulder joint looks like - ✔✔Flexion: Bringing the arm straight out in front of the body Extension: Bringing the arm back to the body Show what flexion and extension of the elbow joint looks like - ✔✔Flexion: Bringing the hand up to the shoulder (bicep curl) Extension: Bringing the hand back down to the side Show what flexion and extension of the wrist looks like - ✔✔Flexion: palm to underside of the wrist Extention: Top of the hand to the top of the wrist Show what flexion of the knee joint looks like - ✔✔Flexion: Standing straight (on one leg) the foot lifts toward butt Extension: The foot comes back down to normal standing position Show what flexion and extension of the hip joint looks like - ✔✔Flexion: swinging the leg forward out in front of the body Extension: swinging the leg backward behind the body Describe plantar flexion and dorsiflexion - ✔✔Plantarflexion: foot points down Dorsiflexion: foot points up Describe lateral flexion - ✔✔Standing straight and leaning to one side or the other with upper body only Describe the three planes of motion - ✔✔Saggital: Cuts the body down the middle into left and right sides Frontal: Cuts the body in half to back and front sides Transverse: Cuts the body at the waist into upper and lower What movements can be done in the Saggital plane? - ✔✔Flexion, extension, Dorsiflexion, Plantarflexion What movements can be done in the frontal plane? - ✔✔Abduction, adduction, elevation, depression, inversion, eversion What movements can be done in the transverse plane? - ✔✔Rotation, pronation/ supination (rotating the hand and wrist) Major muscles that act at the shoulder girdle (STRLP) - ✔✔Serratus anterior Trapezius Rhomboids Levetor scapulae Pectoralis minor Describe where the serratus anterior is and what its primary functions are - ✔✔It connects the shoulder blade to the rib cage Primary functions: abduction and upward rotation of the scapula Describe where the trapezius is and what its primary functions are - ✔✔Spans from the bottom of the scull to the shoulder back in and down the spine to the bottom of the back. Upper: Upward rotation and elevation of the scapula Middle: Upward rotation and adduction of the scapula Lower: Depression of the scapula Describe where the Rhomboids are and what its primary functions are - ✔✔Connect the spine to the spine to the shoulder blade Primary function: Adduction, downward rotation, and elevation of the scapula Describe where the levetor scapulea is and what its primary functions are - ✔✔Runs down the neck to the shoulder blade Primary function: to elevate the scapula Describe where the pectoralis minor is and what its primary functions are - ✔✔Internal muscle that connects the tip of the shoulder blade to the front of the rib cage Primary functions: depression, downward rotation, and abduction of the scapula What are the prime movers in the adduction of the scapula? - ✔✔Rhomboid major/minor and trapezius What are the prime movers in the abduction of the scapula? - ✔✔Pectoralis minor and serratus anterior Major muscles that act at the shoulder (DTRLP) - ✔✔Deltiod Teres major Rotator cuff Lattisumus dorsi Pectorlais major Describe where the Deltoid is and what its primary functions are - ✔✔Shoulder cap Primary function: Abduction internal/external rotation of the shoulder Describe where the teres major is and what its primary functions are - ✔✔Armpit muscle Primary functions: Extension and adduction of the shoulder Describe where the Rotator cuff is and what its primary functions are - ✔✔SITS: Suprsinatus, infraspinatus, teres minor, subscapularis Right next to/ behind deltiod Primary Functions: Abduction, external/internal rotation Describe where the lattisimus dorsi is and what its primary functions are - ✔✔Stretches all the way from the armpit to the hip and into the sternum Primary Functions: Extension, Adduction, horizontal abduction Describe where the Pectoralis major is and what its primary functions are - ✔✔Boob muscle Primary Functions: Flexion, extention, and adduction of the shoulder What are the prime movers for adduction at the shoulder? - ✔✔Pectoralis major and lattisimus dorsi Give an example of an exercise that works the pectoralis major and one that works the lattisimus dorsi - ✔✔Pec major: Pushups, pull ups, bench press Lat. Dorsi: Chin ups, lat pull down *any exercise that involves pulling the arms downagainst resistance Major muscles that act on the elbow and forearm BBBT - ✔✔Biceps Brachii Bronchialis Brachioradialis Triceps Brachii Describe the Biceps Brachii and its primary function - ✔✔Bicep (above elbow inside arm) Flexsion at the elbow Describe where the Brachilalis is and what its primary functions are - ✔✔Small muscle inside elbow under bicep above Brachioradialis Flexion of the elbow Describe where the Brachioradialis is and what its primary functions are - ✔✔Inside forearm Flexion at the elbow Describe where the Tricep is and what its primary functions are - ✔✔Behind bicep Extension at the elbow Major muscles that act at the trunk (RETIE) - ✔✔Rectus abdominis Erector spinea Transverse abdominis Internal oblique External oblique Describe where the Rectus abdominis is and what its primary functions are - ✔✔Six pack muscles Flexion of the trunk and lateral flexion of the trunk Describe where the Erector spinae is and what its primary functions are - ✔✔Down the spine Extension of the trunk and lateral flexion of the trunk Describe where the transverse abdominis is and what its primary functions are - ✔✔Deep inside muscle of the abdomen Stabalizes and compresses abdomen Describe where the Internal oblique is and what its primary functions are - ✔✔Under the exteranl oblique Rotates the trunk Describe where the External oblique is and what its primary functions are - ✔✔Outermost layer of the abdomen wall (on theside) Rotation of the trunk Muscles that act at the hip joint RGGIBS - ✔✔Rectus femoris Gluteous maximus Gluteous medius and minimus IT band (illiotibial) Biceps femoris Sartorious Describe where the Rectus femoris is and what its primary functions are - ✔✔Long Quadricep muscle Flexion Describe where the Gluteous maximus is and what its primary functions are - ✔✔Biggest butt muscle Extension and external rotation Describe where the Gluteous medius and minimus are and what its primary functions are - ✔✔Medius is above maximus and minimus is deep inside They both do abduction Describe where the Bicep femoris is and what its primary functions are - ✔✔Hamstring muscle Extension Describe where the Sartorious is and what its primary functions are - ✔✔Longest muscle in the body crosses both the hip and knee Flexion of the knee and external rotation of the hip What is the primary mover for leg extension at the knee? - ✔✔rectus femoris Describe where the Anterior tibilais is and what its primary functions are - ✔✔The front of the lower leg (shin) Dorsiflexion at the ankle Describe where the Gastrocenemius and soleus are and what its primary functions are - ✔✔Behind the lower leg (Calf muscle) Plantarflexion at the ankle Decribe the difference between the centeral nervous system and the peripheral nervous system - ✔✔CNS is covered by bone for the spinal cord and brain the peripheral nervous system is for the extremities Describe the difference between the axial skeleton and the appendicular skeleton - ✔✔Axial: Head neck and trunk bones Appendicular: Extremities Describe the difference between arteries and veins - ✔✔Arteries carry blood away from the heart Veins carry blood to the heart What is fasciae? - ✔✔Connective tissue that provides lubrication for muscle fibers and allows muscles to change shape. Responsible for 41% of the total resistance experienced during a joint movement Describe Lordosis - ✔✔Increased anterior lumbar curve The bottom of the back is curved too far inward Describe Kyphosis - ✔✔Increased posterior thoracic curve The upper back in curved to far outward And an increased anterior lumbar curve Describe flat back - ✔✔Decreased anterior lumbar curve and the neck sits to far outward *opposite of lordosis Decribe sway back - ✔✔Decreased anterior lumbar curve and increased posterior thoracic curve *Combo of flat back and kyphosis Describe scoliosis - ✔✔Lateral spinal curvature What muscles are tight and what muscles are lengthened with Lordosis - ✔✔Tight: Hip Flexors, lumbar extensors, and lattisimus dorsi Lengthened: Hip extensors & external obliques What muscles are tight and what muscles are lengthened with Kyphosis - ✔✔*Same as lordosis for lower but for the upper body deviation: Tight: Anterior chest and shoulders and neck extensors Lengthened: Upper back extensors, scapular stabilizers, Neck flexors What muscles are tight and what muscles are lengthened with Flat back - ✔✔Tight: Rectus abdominis, upper back extensors, Neck extensors, Lengthened: Iliacus/psoas major (hip), internal oblique, lumbar extensors, Neck flexors What muscles are tight and what muscles are lengthened with Sway back - ✔✔Tight: Hamstrings, posterior obliques, lumbar extensors, neck extensors Lengthened: Iliacus/pasoas major, internal oblique, lumbar extensors, neck flexors What muscles are commonly tight and which are usually lengethened (when talking about lordosis, kyphosis, sway and flat back) - ✔✔Tight: Neck extensors Lenghtened: Neck flexors and obliques What kind of factors are these when it comes to posture: Repetitive movements [Show More]

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