ACTION CPT Flashcards
Review material for ACTION CPT exam
Describe the different types of muscle contraction.
There are 3 types of muscle contractions.
• Concentric muscle actions produce enough force to overcome external load and shorten the muscle.
o Example: lifting barbell in bicep curl
• Eccentric muscle actions produce force while the muscle is lengthening – it is the resistance of the movement.
o Example: lowering barbell from bicep curl
• Isometric muscle actions produce force, but there is no change in muscle length.
o Example: holding the barbell in position
What are the 3 kinds of primary warning signs that can indicate the individual needs a break from training or is training too hard? Give at least one example of each.
Life signs • Loss of interest in normally enjoyed activities. • Increased irritability. • Increased sleeping problems. Training signs • Deterioration in performance. • Fatigue during workout that lasts throughout day. • Loss of motivation. Health signs • Increased resting heart rate and/or blood pressure. • Loss of appetite or nausea. • Head colds.
What information should be included in the initial client assessment?
What information should be included in the initial client assessment?
The initial client assessment is comprised of a general history and medical history. After the initial assessment has been completed, but before beginning training, a physical assessment should be completed.
Information Included in General History
• Occupation – daily work routine, working conditions, and routine work activities (i.e., sitting at a computer)
• Lifestyle – hobbies, likes and dislikes, opportunities for small fitness changes, diet and alcohol consumption, smoking, etc.
Information Included in Medical History
• Injuries & Surgeries
• Diseases and Medical Conditions – includes things like arthritis, diabetes, and hypertension, as well as chronic pain issues (sciatica, shin splints, etc.)
• Medications – prescription, over-the-counter, and herbal/natural remedies
The initial client assessment is comprised of a general history and medical history. After the initial assessment has been completed, but before beginning training, a physical assessment should be completed.
Information Included in General History
• Occupation – daily work routine, working conditions, and routine work activities (i.e., sitting at a computer)
• Lifestyle – hobbies, likes and dislikes, opportunities for small fitness changes, diet and alcohol consumption, smoking, etc.
Information Included in Medical History
• Injuries & Surgeries
• Diseases and Medical Conditions – includes things like arthritis, diabetes, and hypertension, as well as chronic pain issues (sciatica, shin splints, etc.)
• Medications – prescription, over-the-counter, and herbal/natural remedies
Define periodization and list at least three ways to accomplish periodization in the training program.
Define periodization and list at least three ways to accomplish periodization in the training program.
Periodization is the use of progressive cycles (varying volume and intensity) in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase effectiveness of the training program.
Changing the choice of exercises
Varying the order of exercises
Adjusting resistance or load
Adjusting number of sets of an exercise
Changing the number of exercises for a specific muscle group
Altering joint angles and positioning
Changing exercises from primary to assisted exercise or vice versa
Changing an exercise from working a single joint to multiple joints or vice versa
Changing the repetition or range of exercise
Changing the type of muscle contraction
Adjusting speed of movement
Altering rest periods between sets
Adjusting nutrition
Name and describe the different types of flexibility.
There are 3 types of flexibility: corrective, active, and functional.
Corrective flexibility
• First part of the flexibility continuum.
• Designed to correct muscle imbalances and improve joint ailments.
• Involves static stretching – stretching the antagonist muscle and holding the position.
Active flexibility
• Second phase of flexibility continuum.
• Improves the efficiency of neuromuscular interactions.
• Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to stretch.
Functional flexibility
• Final phase of the flexibility continuum.
• Allows for the achievement of maximum extensibility of soft tissue and neuromuscular control, increasing power as well as strength.
• Dynamic stretching utilizes a combination of active muscle exertion, speed of movement, and momentum to stretch a group of muscles.
What is the recommended order of the fitness assessment tests?
Fitness assessment tests should be completed in the following order for the best, most accurate results:
• Non-fatiguing tests (i.e., height/weight measurements, skinfolds, vertical jump, etc.)
• Agility tests
• Maximal strength and power tests
• Sprint tests
• Muscular endurance tests
• Flexibility tests
How is the maximum heart rate determined? How are the upper and lower limits of the heart rate range determined?
220 – Age = Maximum heart rate
Lower limit of heart rate range = Maximum heart rate multiplied by 0.6
Upper limit of heart rate range = Maximum heart rate multiplied by 0.85
How much of an active person’s diet should come from carbohydrates, from proteins, and from fats?
Percentage of Daily Calories: for an active adult
Carbohydrates 40-60%
Fat 10%
Protein 25-30%
What are the 7 most common legal claims made against personal trainers?
7 Most Common Legal Claims: Slip and Fall Equipment Usage Supplements Sexual Harassment Proper Qualifications Emergency Response Client Confidentiality
Name at least 5 ways in which you can manage your legal risk as a personal trainer.
Risk management means the avoidance of liability in the event that something goes wrong. There are certain steps a personal trainer can take to reduce their chances of liability.
Risk can be managed through: Receiving the proper education Appropriate training for each client Limiting liability through avoidance, retention, reduction, and transfer Proper conduct Providing a proper training area Documentation – detailed and thorough
What does the acronym READ stand for with regards to customer service?
READ:
R – Rapport
Confidence, enthusiasm, and professionalism are essential to forming a good rapport with clients.
E – Empathy
For empathy, try to understand the thought process behind actions.
A – Assessment
Ask the client questions, and paraphrase what the client has said to verify your understanding.
D – Development
Develop individualized programs by taking into account the client’s needs and goals.
List and define the different business types available to personal trainers.
Independent Contractor – a personal trainer who is paid by health clubs in exchange for personal training services
Sole Proprietorship – Business owned by one person & the operating license is obtained from the state/local city in which the business is located
Partnership – Business owned by two or more people – informally or by contract
Corporation – Formal business ruled by a contact & bylaws; separate from owners & managers
S Corporation – Corporation treated as a proprietorship or partnership
Define biomechanics.
Biomechanics
Definition: the mechanics of tissues, joints, and human movement.
Biomechanics applies engineering principles like fluid mechanics and thermodynamics to biological organisms, incorporating mathematical concepts to analyze biological systems and design and develop equipment & techniques to correct problems, prevent injuries, and enhance performance.
Name and describe the planes of motion.
The 3 planes of motion are:
Sagittal
Separates the body into a right side and a left side.
Frontal
Separates the front of the body from the back.
Transverse
Separates the body into “upper” and “lower” halves.
What are the different types of training used in exercise program design?
Exercise program design utilizes the following types of training to provide an integrated workout that will benefit the entire body and overall health: Posture and Movement Training Balance/Stability Training Flexibility Training Resistance Training Cardiovascular Training Functional Training Plyometrics
Identify the different kinds of fats.
Fats are essential to good health, but certain fats are better for you than others.
Omega-3 fatty acids are the most beneficial fats – they assist in brain function, and are important for the health of the heart and joints.
Found primarily in fatty fish (like salmon or sardines), avocados, and walnuts.
Triglycerides
Unsaturated fats
Saturated fats
Trans fats are the least healthy of all the fats because they are difficult for the body to metabolize and are associated with health problems like high cholesterol and heart disease.
What are the signs and symptoms of dehydration?
The function of water in the human body is extensive and should be repeatedly emphasized to clients. When we exercise our bodies generate heat, to regulate our temperature we sweat, and as we sweat our body loses water and other valuable nutrients which can increase the chance of muscle cramps or injury. Additionally, dehydration can cause serious health issues and even death, if not properly addressed. At the first sign of dehydration, it is vital that the person STOP training and adequately rehydrate before continuing.
Signs of Mild-Moderate Dehydration Sticky, dry mouth Fatigue Headache Lightheadedness or dizziness Muscle weakness Signs of Severe Dehydration Very dry mouth Extreme thirst Rapid heartbeat Confusion and irritability Sunken eyes Cessation of sweating Fever
What exercises are safe to perform during pregnancy?
Exercise can be a beneficial part of a normal, healthy, complication-free pregnancy. However, in every case, a pregnant women should discuss any plans to continue or begin exercising with her physician beforehand to ensure the safety of both the mother and baby.
What are the three major functions of the nervous system?
The 3 major functions of the nervous system are sensory, integrative and motor functioning.
Sensory function – Gathering information about our inner and external surroundings.
Integrative function – Processing and interpreting the information.
Motor function – Responding to these stimuli.
Describe proprioception.
Motor control involves cognition (learning and reasoning) and areas of perception known as proprioception.
Proprioception is being able to sense the location and position of parts of the body in relation to each other and the body as a whole. It is the ability to know if the body is in motion and when it is, where each part is located during the movements.
What is the difference between heat exhaustion and heat stroke?
Heat Exhaustion
Heat exhaustion occurs when one is playing, working, or exercising in a hot and humid area that causes extensive sweating and overheating – the amount of water lost cannot be replaced quick enough to keep the body temperature from rising.
Body temperature does not rise above 104˚F.
Signs include: paleness, moist skin, sweating profusely, increased pulse rate.
Individual may experience: headache, dizziness, nausea, weakness, muscle cramps.
Body will be able to self-regulate its temperature if allowed to cool down and rest.
Heat Stroke
Heat stroke usually occurs when a person is performing strenuous activity under extremely hot conditions – the individual’s body is no longer able to control its body temperature.
Body temperature can be 105˚F or higher, and the elevated temperature can lead to brain damage or damage to vital organs.
Signs include: skin becomes flushed, hot and dry, high blood pressure that drops dramatically very quickly, body ceases sweating, deterioration in mental performance.
Individual may experience: hyperventilation, confusion, dizziness, hallucinations, unconsciousness, or even coma.
Life-threatening medical emergency.
What kind of exercises should form the foundation of an exercise program
for people with arthritis?
Three types of exercises that are best for arthritic people include: 1) range of motion exercises, 2) strengthening exercises, and 3) endurance exercises.
Range of motion exercises, such as stretching and dance, should form the foundation of exercise programs for people with arthritis because they will help increase flexibility, maintain normal joint movement, and decrease stiffness and the inflammation that causes pain.
Strengthening exercises to increase muscle strength helps to support and protect joints.
Endurance exercises improve overall body function and cardiovascular fitness.
List the steps necessary to induce an asthma attack with mild symptoms, such as might be utilized by an athlete to reduce the chances of having an asthma attack while training.
The following steps can be taken by athletes to induce a mild asthma attack:
The technique should be considered with and approved by the client’s physician.
The client should take their normal medication.
Warm up for 10-15 minutes by having the client’s heart rate at 50-60% of the normal rate.
Cool down or stretch for 10-15 minutes and have the client stay hydrated.
The client should work to 70-85% of the normal heart rate.
What should the trainer do if a client experiences an asthma attack while exercising?
All exercise should stop when the client experiences an asthma attack. The following steps should be taken:
Place the client in an upright position.
Unfasten any tight or restraining clothing.
Ask the client where their medication is and allow the client to self-administer. (Note: the trainer should have the knowledge and permission to administer the medicine or should not do it at all.)
Should symptoms persist for half an hour or more, medical assistance should be requested immediately.
