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ACE PT Class > Domain I (Chapters 3,4,5,7,8,10) > Flashcards

Domain I (Chapters 3,4,5,7,8,10) Flashcards

Everything you do with a client prior to beginning a program. (74 cards)

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1
Q

What are examples of CMR?

A

Heart Attack, Heart Surgery, Cardiac arrest, Pacemaker, Heart valve disease, heart failure, heart transplantation, Type 1 and 2 diabetes, Renal disease

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2
Q

Major signs and symptoms suggestive of CMR

A

Pain or discomfort in chest, neck, jaw from ischemia (lack of oxygen to organs)

Shortness of breath (Dyspnea) at rest

Syncope (loss of consciousness), fainting, dizziness during exercise

Orthopnea (trouble breathing when lying down) or Paroxysmal noctunrnal dyspnea (difficulty breathing when asleep). Both is poor left ventricular function.

Ankle edema (swollen ankels)

Palipitations

Intermittent claudication is severe calf pain when walking (indicates lack of blood flow to working muscles)

Heart murmurs

Unusual fatigue or shortness of breath

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3
Q

If there are signs of CMR, what should the individual do?

A

Obtain medical clearance before beginning an exercise program regardless of current exercise status.

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4
Q

What are the pre participation physical activity screening based on?

A
  1. Individuals current level of physical activity
  2. Presence of signs, symptoms or known CMR
  3. Desired exercise intensity
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5
Q

What is the first step to determine if the individual participates in regular exercise?

A

30 min of moderate-intensity activity at least 3 days per week for at least 3 months.

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6
Q

If someone participates in regular activity, is known for CMR and asymptomatic, is medical clearance required?

A

No clearance required for moderate intensity exercise, but for vigorous, medical clearance recommended.

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7
Q

What are specific risk factors for future cardiovascular disease? (having 1 or none indicates low cardiovascular disease, 2+ indicates increased disease)

A

Age (men over 45, women over 55)
Family history
Smoking
Sedentary lifestyle
Obesity
Hypertension
Dyslipidemia
Prediabetes
Negative Risk Factor (HDL of more than 60mg)

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8
Q

What is considered sedentary lifestyle?

A

Not participating in atleast 30 min of moderate-intensity physical activity (40% to <60% VO2R) on atleast 3 days of the week for atleast 3 months

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9
Q

What is considered Obesity?

A

BMI of over 30 or waist girth of 40+ inches for men and 35+ inches for women

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10
Q

What is considered hypertension?

A

pressure of 140+ mm HG or less then 90 mm HG

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11
Q

What is dyslipidemia?

A

LDL for over 130 mg or HDL lower than 40 mg. Total serum cholesterol of greater than 200 mg.

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12
Q

What is considered prediabetes?

A

fasting glucose of over 100mg

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13
Q

What are absolute contraindications that outweigh potential benefit of exercise testing until conditions are stabilized or treated?

A

Significant change in rest ECG
Unstable chest pain (angia)
Uncontrolled cardiac dysrhythmias
Severe symptomatic aortic stenosis (valve narrows)
Heart failure
Acute pulmonary embolus
Acute myocarditis
Suspecting aneurysm
Acute systemic infection

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14
Q

What are the physiological benefits of regular exercise?

A

Improved cardio and respiratory function
Reduction of heart disease risk
Decreased morbidity and mortality
Decreased risk of falls
Increased metabolic rate
Improved bone health
Weight loss and reduced obesity

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15
Q

What are the psychological benefits of regular exercise?

A

Decreased anxiety or depression
Enhanced feelings of well being
Positive effect on stress
Better cognitive function

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16
Q

What are the benefits that exercise has in effective weight loss, and maintaining a healthy weight?

A
  1. Enhances daily caloric expenditure
  2. Strength training can minimize loss of lean body mass
  3. Suppresses appetite and counteracts impact that diet has on resting metabolic rate
  4. makes body more efficient at burning fat
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17
Q

How much exercise should adults engage in to improve overall health?

A

150 minutes of moderate intensity or 75 minutes of vigourous intensity or a combination of both.

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18
Q

How much exercise should overweight or obese adults engage in to improve overall health?

A

300 minutes of moderate-intensity or 150 minutes of vigorous intensity

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19
Q

What is your primary responsibility as a personal trainer?

A

Design a program that meets your clients goals, needs, abilities

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20
Q

What are the 3 pillars of information needed to gather to understand clients goals, needs, abilities?

A

Assessments (Subjective info like occupation, medical background ,etc which is pulled from health history questionaire, PAR-Q and risk factors and Objective which is resting HR, blood presure, posture, etc)

Think observable vs. measurable

Human Movement Science (anatomy, biomechanics, motor behavior)

Training Principles (sets, reps, resistance, rest)

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21
Q

What are the 2 heart rate sites of choice and which one is not?

A

Carotoid artery is not preferred site due to possibility of reflexive slowing of the HR when pressed. Radial and brachial are locations of choice.

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22
Q

What is Lean Body Weight? (LBW)

A

Amount of fat free weight (mass) one has.

**Desired body weight = lean body weight / (100% - Desired body fat %)

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23
Q

How much body fat is essential for men and women?

A

Women (10-13%)
Men (2-5%)

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24
Q

What is Basal Metabolic Rate (BMR)?

A

Calories burned daily without movement
To gain/loose weight, one should increase or decreate calories by 300-400 kcals per day.

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25
Basic heigh and weight conversions?
1" = 2.54 cm 1 m = 100 cm 1 Kg = 2.2 lbs
26
What is the BMI formula?
It is weight to height ratio. BMI = Weight (KG) / Height (M2)
27
What is high / low health risk when using wasit to hip ratio?
WHR = waist circumference / hip circumference High = above .95 for men and .86 for women
28
What is considered high risk with waist size?
Men is more then 39.5" and 35.5" for women Low risk is less than 31.5 for men and 27.5 for women
29
What are skill related assessment considerations for speed, agility and quickness?
Pro agility test and 40 year dash are great for speed, agility, and quickness testing.
30
What are skill related assessment considerations for power?
Standing long jump test, Vertical jump test designed for clients interested in performance training
31
What are muscular fitness testing considerations?
one repetition maximum (1-RM) for the Load/Speed phase of ACE IFT model
32
What are Cariorespiratory fitness assessments?
ability to perform large muscle movements over a sustained period, ralated to capacity of heart-lung system to delver oxygen for energy production
33
Provide sequence of initial assessment
1. Health risk appraisal 2. Resting vital signs 3. Body composition 4. static posture and movement screens 5. joint flexibility and muscle length 6. Balance and core function 7. Cardio fitness 8. Muscular fitness 9. Skill related assessment
34
What is not a preferred site for HR?
Carotid artery (neck) is not preferred because of reflexive slowing of HR when pressed. Radial (thumb side of wrist) or Brachial (anterior side of elbow) is preferred.
35
What's lean body weight?
fat free weight one has Desired BW = Lean BW / (100% - desired body fat %)
36
What's a good indicator of Body fat distribution?
Waist to Hip ratio is a good indicator
37
What is BMR?
Basal Metabolic Rate Calories burned without movement
38
Heigh and weight conversions
1" = 2.54 cm 1 m = 100 cm 1kg = 2.2 lbs
39
BMI Forumla
weight to height ratio BMI = weight (kg) / Height (m2)
40
Where are the 3 sites for the skinfold test (jackson & pollock)
Women: Triceps, Thigh, Supralium Men: Chest, Thigh, Abdomen
41
What are the 5 common compensations that occur along the 5 kinetic chain checkpoints?
Subtalar pronation (ankle) (feet turn out) / Supination (feet turn inward) Hip Adduction (One hip higher than other) Pelvic Tilting (Lordosis / flatback) Shoulder position + thoracic spine (kyphosis) Head Position (forward head)
42
Describe anterior, posterior
anterior - front side posterior - back side
43
Describe superior and inferior
superior - towards head/higher inferior - away from head/lower
44
Describe proximal and distal
proximal is towards center of body distal is away from center of body
45
Describe medial and lateral
medial is toward the midline of body lateral is away from midline;to the side
46
Describe contralateral and ipsilateral
contralateral is bodypart located opposite of body ipsilateral is bodypart located on same side of the body
47
Describe Sagittal plane
Divides body into left and right sides Flexion and extension exercises, along with dorsiflexion and plantar
48
Define Flexion
Movement involving a decrease in joint angle (bending/towards,closer) Ex: bicep curl (lower arm moving closer to upper arm) Ex: squat (ankle, knee and hip are in flexion)
49
Define extension
movement involving increasing in joing angle Ex: lowering of bicep curl Ex: lifting portion of deadlift extends knee and hip
50
Describe frontal plane
divides body into anterior and posterior (front/back) abduction/adduction lateral flexion at spine exersion/inversion of foot\ jumping jacks, side lunges, lateral raises, and windmills
51
Describe transverse plane
Drive body into superior and inferior (top/bottom) Trunk rotation or swinging a bat
52
Medial Lateral
straight line that cuts through the body laterally side to side Ex: hip hinge
53
Longitudinal axis
Straight line that cuts through body from top to bottom Ex: spinal rotation with twisting of trunk s an example of am movement around a longitudinal axis
54
Anterior - posterior axis
straight line cuts through body from front to back Ex: raising an arm laterally
55
Supine position
lying face up
56
Prone position
lying face down
57
adduction/abduction
adduction - towards midline (adding together) abduction - away from midline
58
Plantar flexion
movement at ankle that points the foot downwards (like a ballerina0Do
59
dorsiflexion
movement at ankle joint that points the foot up towards the leg
60
inversion
movement of foot which cases the sole of foot to face inwards
61
eversion
movement of foot facing outwards
62
Describe open chain movement
when hand or foot moves in space (bicep curls, tricep extensions, leg extenions, leg curls)
63
Describe closed chain movements
occur when distal segments are fixed in place (deadlift, lunges, squats)
64
What 3 systems allow our bodies to move?
skeletal, nervous, muscular
65
What are the 5 roles of the skeletal muscle?
Movement, support, protection, blood production and mineral storage My Super Power Builds Muscles
66
What are the 2 main systems of the skleletal system?
Axial Skeleton - skull, sternum, rib cage, vertebral colum (correlates to the brain and spinal cord) (80 bones) Appendicular system is the upper and lower extremities such as shoulder and pelvic girdles (126 bones)
67
What are the 5 bone categories
short, long, flat, irregular and sesamoid
68
How many vertebreas in the spine?
7 cervical (head/neck) 12 Thoracic (mid back - ribs connected) 5 Lumbar (low back, supports body weight)
69
Difference between tendons and bones
Tendons connect muscles to bones Ligaments connect bone to bone
70
What's a fasciae?
band or sheet of connective tissue beneath skin that attaches, stablizes and encloses, and separates muscles from internal organs
71
What are the primary functions of nervous system?
sensory (input) integrative (analyze input) motor (response) SIM Card (helps me communicate) EX: someone asks you a question (sensory input), you analyze and think about what they say and then forumulate a response
72
What do afferent neurons do?
They respond to touch, light, sounds, and stumuli and transmit this back to brain Afferent / arrive to brain
73
What do efferent neurons do?
send signal back from bain and spinal cord to musles Efferent / exit brain
74

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