ICE Evaluation Weight Training Module, Exam Questions and answers, ACCURATE. RATED A+

ICE Evaluation Weight Training Module, Exam Questions and answers, ACCURATE. RATED A+ Steps instructor can take to make participant feel comfortable during an orientation - ✔✔-introduce yourself, build rapport, li ...

ICE Evaluation Weight Training Module, Exam Questions and answers, ACCURATE. RATED A+ Steps instructor can take to make participant feel comfortable during an orientation - ✔✔-introduce yourself, build rapport, listen, speak confidently, use positive body language What is a PARQ and why is it administered? - ✔✔-Physical Activity Readiness Questionnaire; used as pre screening tool for medical clearance to ensure its safe to workout Describe instructor's responsibilities when participant answers yes to one or more risk factors on Par Q - ✔✔-instruct participant to fill out pages 2/3 of ParQ; contain further detailed q's about medical history; speak with doctor first as well realistic short term goals for 1-6 weeks of new exercise program for healthy adult - ✔✔-Lower resting heart rate, some loss of fat mass, leaner body mass, increased energy, more confidence, slight strength increase 5 physiological changes that occur as a result of performing proper warm-up - ✔✔-lubricates joints, redirects blood flow to working muscles, elevates HR, increased respiration rate, improved muscular function What is homeostasis? how does this relate to a warm-up - ✔✔-concept of equal. when o2 supply = o2 demand; or energy product = energy need; warming up allows body to gradually increase HR and breathing so not sudden imbalance btwn o2 supply/demand 2 heart rate formulas used to determine training heart rate - ✔✔-estimation of max heart rate to determine target heart rate (220-your age)% = THR Karvonen method (HRR); use ((220-age) - RHR)% + RHR = HRR average pre exercise HR in bpm for sedentary person? how to measure? - ✔✔-at rest, = 70-80bpm; measured by placing two finger on carotid artery (neck) or radial artery (in wrist) and count beats for 10 sec x 6 to get bpm what is a high pre-exercise HR for sedentary person? what could it mean? what is the next step? - ✔✔- greater than 100 bpm; underlying medical condition (tachycardia cardiac risk (Lower SV); medical clearance from doctor Low pre exercise HR for sedentary person? what does it mean? next step? - ✔✔-about 50 bpm; bradycardia; if there aren't any med conditions or symptoms then this can be normal; consult w doctor to ensure aerobic vs anaerobic exercise. list two activities for each. - ✔✔-aerobic - exercises lasting longer than 30 secs and depend on o2 (longer duration lower intensity) anaerobic - lasts few sec; not dependent on o2; high intense short duration instructing someone to establish neutral posture from standing position - ✔✔-1.) roll shoulders back, keep them relaxed 2.) put hands on hips and tuck tailbone under so you're pelvis is in horizontal pos 3.) keep head level about shoulders; check if ears above shoulders 4 types of stretches - ✔✔-static , dynamic , active , passive static stretching description/example - ✔✔-holding stretch for period of time in one position w no movement; ex. holding quad stretch pros and cons of static stretching - ✔✔-pro: improves flexibility and ROM Con: can increase injury risk if done prior to working out; relaxes muscles dynamic stretching description and example - ✔✔-stretch where there is movement through a ROM; walking lunges with rotation pros and cons of dynamic stretching - ✔✔-pros: warms up muscles before exercise; sets mindset cons: doesn't improve ROM/flexibility as much as static active stretching description and example - ✔✔-use internal force; holding a stretch with no help other than your own muscles; ex. lying down and bringing leg up high and holding pros and cons of active stretching - ✔✔-pros: increases blood flow to muscles, relieves stress/tension in muscles cons: may not get full ROM, difficult to hold for long period passive stretching description/example - ✔✔-external force used; partner stretching/stretching band; assistance in holding stretch pros and cons of passive stretching - ✔✔-pros: stretches muscles further than AROM, increases flexibility cons: can result in injury if too much force applied or incorrect technique How can a participant record and monitor their exercise progression for both weight training and cardio training? - ✔✔-weight: workout template (amount lifted, days, exercises, sets, trainer tips) cardio: compare RHR after weeks, compare recovery length, take body measures) what is progressive overload - ✔✔-need to always apply a stressor to the body; once current level easy, overload muscle); resists plateaus SAID principle - ✔✔-specific adaptation to imposed demands; exercises incorporated will reflect physiological outcomes rest between workouts - ✔✔-principle of overtraining; recover needed b/c this is when training adaptations occur weight training FIIT applied for healthy unfit beginner - ✔✔-Frequency: 2-3x/week intensity: 8-12 reps (60-80%max) time: 2-4 sets (1-3 min rest) cardiovascular training FIIT for unfit beginner - ✔✔-freq: 3-5 days/week intensity: 5-10 mins at achievable levels time: 20-60 mins two methods of determining resistance workload and intensity - ✔✔-- 10RM method to estimate 1RM - trial and error pros and cons of estimating 1Rm through 10 RM method - ✔✔-pro: 90% accuracy disadv: need to know formula trial and error pros and cons - ✔✔-pros: easy to tr