Ch 4 All Questions

Question 1

What background knowledge is essential for a personal trainer to design an effective training program?

Answer 1

Knowledge of anatomy, physiology, kinesiology, basic nutrition, and information about special populations.

Question 2

Why is client-trainer rapport crucial for program success?

Answer 2

Clients need to feel they are in good hands, working with a knowledgeable professional who is personally interested in their success.

Question 3

What role does client education play in program development?

Answer 3

Educating clients about the body, exercises, and the importance of resistance training builds trust, motivation, and connection.

Question 4

How can trainers keep clients motivated as program intensity increases?

Answer 4

By employing motivating techniques, understanding behavior change principles, and keeping clients enthusiastic and committed.

Question 5

Why is client feedback important in training programs?

Answer 5

Client feedback is crucial for program success, helping trainers tailor and adjust components to meet client needs and preferences.

Question 6

What tools are provided by the ACTION PTS for recording client experience, goals, and preferences?

Answer 6

The ACTION PTS offers tools like Experience and Goals, Weight Loss Goals, Resistance Training Preferences, Cardio Preferences, and Schedule Preferences.

Question 7

How does the ACTION Weight Loss Goals page help prevent unrealistic expectations?

Answer 7

It provides a visual representation of body fat percentages and calculates realistic goal weights and fat loss timelines.

Question 8

What options are available in the Resistance Training Preferences page?

Answer 8

Trainers can remove entire resistance exercise groups based on equipment availability and exclude specific exercises based on client needs.

Question 9

What are the categories of cardiovascular activities in the Cardio Preferences page?

Answer 9

Basic, Group Fitness, Racquet Sports, Specialty, Sports, and Water.

Question 10

How does the Schedule Preferences page assist in program design?

Answer 10

It allows clients or trainers to set up their weekly schedule, which the system uses to suggest resistance and cardio programs.

Question 11

What is the first step in designing a training program?

Answer 11

Assessments. They help determine appropriate goals and ensure safety and attainability for the client.

Question 12

What components should a program design include?

Answer 12

Types of exercise, duration, frequency, intensity, total training time, and short- and long-term goals.

Question 13

When can a trainer manually create a program instead of relying on the system’s suggestions?

Answer 13

Trainers always have the ability to manually create a program of their choosing.

Question 14

What options does the system provide when making changes to existing Resistance Training Schedule Preferences?

Answer 14

Changes may be applied the next day, the following week, or when the next program is created.

Question 15

What information is required in the Cardio Training area of the schedule?

Answer 15

Day, time of day, duration, and activity selection. More than one activity can be chosen per day.

Question 16

How does the system select activities for the Cardio Program?

Answer 16

It can randomly choose activities based on the client’s Cardio Preferences.

Question 17

What are some key considerations when setting realistic goals for clients?

Answer 17

Goals should be based on the client’s fitness level, age, interests, and time constraints. They should be aligned with the client’s abilities and regularly reevaluated.

Question 18

What is training potential, and how does it affect program design?

Answer 18

It’s the genetic potential of the client, affecting the rate of progress. As clients approach their genetic potential, goals must be adjusted to avoid boredom or lack of motivation.

Question 19

Why is it essential to consider health precautions when designing a program?

Answer 19

Health conditions like arthritis, osteoporosis, and muscular imbalances can affect exercise selection and intensity, requiring caution and modifications.

Question 20

How can trainers avoid overexertion and injury in clients?

Answer 20

By listening to client feedback, scaling back aggressive programs, and teaching proper exercise techniques to prevent overexertion.

Question 21

What are some signs of dangerous dysfunctional breathing?

Answer 21

Shallow breathing, use of secondary muscles instead of the diaphragm, and symptoms like headaches, dizziness, and anxiety.

Question 22

How can trainers prevent client discouragement in a training program?

Answer 22

By educating clients about realistic goals, avoiding rapid load increases, and reassessing progress regularly to track improvements and adjust the program accordingly.

Question 23

What is a recommended aerobic exercise for beginners?

Answer 23

Walking. It’s easy to maintain intensity and can be done in groups.

Question 24

What are the benefits of swimming as an aerobic activity?

Answer 24

Swimming provides excellent exercise benefits with low impact on joints, making it suitable for various populations like the disabled, obese, elderly, and pregnant individuals.

Question 25

How long should aerobic activity sessions last for beginners?

Answer 25

Sessions should last 20 to 60 minutes each or be broken into 10-minute segments, gradually increasing intensity and duration.

Question 26

What intensity should the aerobic component of the training program aim for?

Answer 26

It should strive to use 77% to 90% of the maximal heart rate or 60% to 80% of the heart rate reserve.

Question 27

How many calories should the aerobic activity aim to burn per day?

Answer 27

It should aim to burn 150-400 calories a day, or more for weight loss goals.

Question 28

Why is judging effectiveness by caloric use challenging?

Answer 28

It doesn’t account for factors like coordination and skill level. Heart rate measurement is a better indicator of effectiveness.

Question 29

What are the three types of muscle actions?

Answer 29

The three types of muscle actions are concentric, isometric, and eccentric.

Question 30

What is the typical storage and transfer unit of energy in the body?

Answer 30

Adenosine triphosphate (ATP) is the typical storage and transfer unit of energy in the body.

Question 31

What are the three bioenergetic pathways to produce ATP?

Answer 31

The three bioenergetic pathways to produce ATP are ATP-creatine phosphate pathway (ATP-CP), glycolic pathway, and oxidative pathway.

Question 32

What does the kinetic chain consist of?

Answer 32

The kinetic chain consists of the muscular, articular, and neural systems.

Question 33

What is important for avoiding injury and gaining desired results during exercise?

Answer 33

Proper positioning of the body, including maintenance of a neutral spine position, is important for avoiding injury and gaining desired results during exercise.

Question 34

Why is flexibility training important even for clients focused on building muscular strength?

Answer 34

Flexibility training is important because “muscle-bound” bodybuilders often have compromised range of motion (ROM) and flexibility, which can affect overall performance and increase the risk of injury.

Question 35

What is cross-training, and why is it beneficial for fat loss?

Answer 35

Cross-training involves using a variety of modes of cardiovascular training to increase fat loss and calorie-burning. It’s beneficial because mixing different modes of exercise can prevent plateaus and enhance overall fat loss.

Question 36

How can you calculate your target heart rate range?

Answer 36

You can calculate your target heart rate range using the percentage of maximal heart rate formula: [220 - (your age)] x 0.55 to [220 - (your age)] x 0.70 for moderate intensity activity.

Question 37

What is heart rate reserve, and why is it important in determining exercise intensity?

Answer 37

Heart rate reserve is the difference between a person’s resting heart rate and their maximum heart rate. It’s important because the aerobic level necessary for improvement is between 50% and 80% of the heart rate reserve.

Question 38

What is the SAID principle in resistance training?

Answer 38

The SAID principle stands for Specific Adaptations to Imposed Demands. It means that the body adapts specifically to the demands placed on it, so increasing repetitions can improve muscle endurance.

Question 39

What are some symptoms of overtraining syndrome?

Answer 39

Symptoms of overtraining syndrome include muscular soreness, fatigue, changes in sleep patterns, loss of appetite, weight loss, weakened immune system, irritability, moodiness, and depression.

Question 40

What are the three options for controlling client access levels to their programs?

Answer 40

The options are View, Modify, and No Restrictions.

Question 41

What are the four pre-requisites that must be completed prior to building a client’s Resistance Program?

Answer 41

The pre-requisites are PAR-Q (Health Screening), Body Composition, Experience and Goals, and Schedule Preferences.

Question 42

How can you add custom exercises to the system?

Answer 42

Custom exercises can be added using the Custom Exercise page, accessible from the Trainer Menu under Advanced Features.

Question 43

What are the four options for building a resistance program?

Answer 43

The options are Suggested Programs, Suggested from Template Programs, Favorite Programs, and Manually Creating Programs.

Question 44

What changes can be made when editing a resistance program?

Answer 44

Changes include adding custom notes, selecting/editing/removing exercises, changing exercise order, modifying reps/sets/rest, and adding or removing exercises.

Question 45

What does the Workout Tracking feature allow you to do?

Answer 45

It allows you to record weight and reps completed for exercises, with previous workout data displayed for reference.

Question 46

How does the Cardio Program use client information to develop suggested activities?

Answer 46

It uses Schedule Preferences, Cardio Preferences, and Goals and Experience to suggest activities for the client.

Question 47

What are some key considerations highlighted in the summary for designing a training program?

Answer 47

Key considerations include individualization, frequent assessments, clear communication, use of periodization techniques, and ongoing client education and feedback.