Group Personal Training Flashcards
(241 cards)
1
Q
How many participants are in a large group?
A
10+
2
Q
How many participants are in a midsize group?
A
5-10
3
Q
What level of the OPT Model develops the speed of movement at maximal force production?
A
Power Level
4
Q
What is a benefit of Group Personal Training for Club Operator?
A
Revenue
5
Q
How many participants are in a small group?
A
2-4
6
Q
What is a benefit for group personal training for the client?
A
Social Engagement
7
Q
What is a benefit for group personal training for the Fitness Professional?
A
Retention
8
Q
What level of the OPT™ Model lays the groundwork for the development of a functional mobile person?
A
Stabalization Level
9
Q
What is one obstacle to overcome in Group Personal Training?
A
Scheduling
10
Q
What level of the OPT™ Model focuses on three specific areas of muscular development?
A
Strength Level
1.Strength Endurance Level
2. Hypertrophy
3. Maximal Strength
11
Q
A key characteristic of midsize group training is that it fosters a ________ amongst the participants.
A
competitive, yet fun environment
12
Q
Studies have shown that when supervised or observed in a group personal training environment, individuals
A
experience greater overall benefits than when they exercise independently.
13
Q
Which is NOT ideal for participants looking to enroll in a mid-sized group personal training session?
A
Requires one-on-one personal training frequently
14
Q
Which is NOT an attribute of group personal training?
A
Ability to conduct several one-on-one personal training sessions every week
15
Q
Which of the following is NOT a benefit of group personal training?
A
Group programs are proven to lower absenteeism rates amongst participants compared to clients that use a personal trainer.
16
Q
Which is NOT ideal for participants looking to join a small group personal training session?
A
Has anxiety when exercising around large groups
17
Q
Choose the correct statement regarding the increase in group personal training demand.
A
The demand for group personal training has increased in results of participants looking for more social interaction during strength and sports conditioning style trainings.
18
Q
Which of the following are considered obstacles faced by group fitness professionals compared to personal training?
A
Managing multiple clients and accommodating for different abilities
19
Q
As stated by the Health and Fitness Association’s Annual Fitness Programs and Equipment Trends Report that group personal training has increased from ______in 2007 to _______in 2013.
A
44%, 85%
20
Q
Personal Group Training format sizes range from semiprivate (___ clients), mid-size (___ clients), and large (___ clients).
A
2-4, 5-10, >10
21
Q
Proper Alignment Static Posture - 5 things
A
- Feet
- Knees
- Pelvic
- Shoulders
- Head
22
Q
Arthrokinematics
A
Joint motion or the motions of joints in the body.
23
Q
Kinetic Chain
A
The combination and interrelation of the nervous, muscular, and skeletal systems
24
Q
Overload
A
A training simulus that exceeds the current capabilities of the kinetic chain
25
Blood Pressure
The pressure of the blood against the arterial walls
26
Cardiorespiratory
a combination of two systems within the body- cardio and respiratory systems
27
Cardiovascular system
a system of the body composed of the heart, blood, and blood vessels
28
Adenosine Triphosphate
Energy storage and transfer unit within the cells of the body
29
During exercise, what percentage of the oxygen carrying blood will be directed towards the contracting skeletal muscle?
80-85%
30
A condition that appears with exercise that results in a reversible narrowing of the airways during exercise is
exercise-induced asthma
31
The study and science behind the use of energy in a living system is called
bioenergetics
32
During rest, what percentage of the oxygen carrying blood will be directed towards the contracting skeletal muscle?
15-20%
33
The primary function of the _________ is to supply nutrients and oxygen to the body’s working tissues in addition to removing CO2 and other waste products.
Cardiovascular System
34
The heart and blood vessels’ ability to transport and deliver oxygenated blood to the working muscles so that the muscles can then produce energy is called
VO2 max
35
The cardiovascular system is comprised of what?
Blood, blood vessels, heart
36
The ________ and the _________ are often called ___________ because of their relationship with each other.
cardiovascular system, respiratory system, cardiorespiratory system
37
The energy system used by the body that is the primary energy system for moderate to high–intensity activities lasting no more than 120 seconds is the
Glycolytic System
38
What is the enlargement of blood vessels due to rising body temperature called?
VasoDILATION
39
What exercise equipment, used in group personal training, creates an offset center of mass and allows for more integrated exercises and movements that are found in nature?
Kettlebells
40
The term “training age” refers to what?
The number of years an athlete has been training
41
Which group personal training location often requires a permit to use prior to conducting a session?
Recreation park
42
Using PHA programming is recommended for participants that
have cardiovascular disease
43
What exercise equipment in group personal training is easily adapted for partner work and requires little to no previous experience to use?
Medicine balls
44
What exercise equipment requires the movement for most exercises to come from the shoulders?
Ropes
45
What exercise equipment in group personal training is extremely mobile but requires a large area to utilize?
Ladders
46
A simple progression of a push-up includes:
Having the participant perform the exercise on a medicine ball
47
What patterns occur when the participant is turning through a given range of motion, requiring integration of the extremities through the lumbo-pelvic-hip complex?
Rotational patterns
48
How many basic techniques are used for functional movements that can be addressed using kinetic chain checkpoints?
5
49
50
Which of the following is a Fitness-Based Assessment:
Mile Run
51
What type of stretching seeks to improve muscle extensibility?
Static Stretching
52
What type of Plyometric training focuses the development of force production and eccentric strength?
Plyometric Power
53
Which of the following exercises could be used in a Resistance strength workout?
Military Press
54
What group arrangement provides a central point of focus?
Circular forward inward-facing formation
55
What group arrangement may provide obstructed views for the participants?
U formation
56
What formation allows the Fitness Professional to easily float through the participants?
Line formation
57
Circuits can be set-up by:
Time
58
Sessions that are themed based upon specific outcomes are:
Boot Camps
59
The structure of Tabatta workouts is a work to rest ratio of:
20s: 10s
60
The principle that states the body will adapt to the demands that are placed on it
Specificity
61
A term used to describe how the body responds and adapts to stress.
General Adaption Syndrome
62
The principle that implies that there must be a stimulus provided that exceeds current capabilities.
Overload
63
After an overhead squat assessment is completed, the group personal trainer will know
the movement dysfunctions of the participant and the equipment considerations necessary based off the dysfunctions.
64
Which types of assessments should be conducted before progressing to physiological measurements and performance tests?
Subjective assessments
65
What is the spatial arrangement in a group personal training session where participants are aligned in a staggered formation in front of the instructor?
Offset-line formation
66
Regardless of the group size, which type of assessments should occur prior to the participant engaging in the group personal training program?
Baseline assessments
67
Which of the following evaluates dynamic flexibility, core stability, balance, and overall neuromuscular control?
Overhead Squat Assessment
68
The objective behind balance training is to
improve movement quality, help prevent injury, and strengthen the stabilizer muscles of the ankles, knees, and hips.
69
When a fitness professional implements a series of single-leg movement patterns as part of the session warm-up, he/she is attempting to
disguise the use of movement screens and postural assessments.
70
Which programming set up alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity?
Vertical loading
70
Health Risk Appraisal
Vital first step in preparticipation screening process and and provied inofmration existing risks and medical clearance beforehand
71
Within group personal training, what is the first step in pre-participation screening process?
Conducting a health risk appraisal
71
Establishing a long-term goal should be obtainable within what time frame?
3-6 months
72
PAR-Q
Physical Activity Readiness Questionnaire - preexercise screnning tool for low to moderate excercise training
73
Static Assessment
Identify muscle imbalances
74
Lower Cross Syndrome
At lumbo-pelvic- hip complex. Tightness of hip flexors, latissimus dorsi and lower back. Underactivity of abdominals, gluteus maximus and gluteus medius. Extended time sitting.
75
Upper Cross Syndrome
Shoulder and head. Tightness in chest region and certival extensors. Weakiening of upper back muscles and cervical flexors. Caused by sitting at computer
76
Pronation Distortion Syndrome
Tightness in calf musculature, handstrings, thigs, hip flexors. Weakening that invert the foot and hip external rotators. High heels or flat foot
77
Overhead Squat Assessment
Dynamic movement assessment. Learns excersize choices, limitations, injuries, and modality choices.
78
Fitness-Based Assessment
Starting point for participants. Set performance-based goals that alighn with current levels of fitness. Push up test (one min), Pull up (one min), Mile run, Wall sit
79
Sequence of Assessments
1. Review Health Risk Appraisal
2. Biometric Measures (heart rates, blood pressure)
3. Anthropometrical Measurements (circumference, body fat)
4. Static Postural Assessment
5. Static Balance
6. Overhead Squat Assessment
7. Balance
8. Fitness- Based Assessment
9. Perforamce Assessment
80
AMRAP
As Many Rounds/Reps As Possible
81
Plyometric Training
Uses explosive movements, such as bounding, hopping and jumping to develop muscular power
82
OPT Model
1. Strength
2. Stabalization
3. Power
83
Circut Workouts
Most Common
Timed work and active or passive recovery intervals while moving participants
84
Vertical Loading
Alternates body parts trained from set to set. Starting from upper moving to lower
85
Horizontal Loading
Performas all sets of an excercise or body part before moving in to the next excersize or body part
86
Boot Camps
Outdoor setting that participants may attend several times a week. Generally themed to achieve specific outcomes and operated in a closed manner.
87
Metabolic Resistance Training
High work-rate resistance activities coupled with little to no recovery intervals
88
High Intensity Interval Training (HIIT)
All out effor (100%) followed by recovery
89
Tabatta Training
20s all out, 10s recovery. repeated 8 times
90
Principle of Specificity
Principle that states the body will adapt to the specific demands that are placed on it
91
Principle of Overload
Principle that implies there must by a training stimulus provided that exceeds the curret capablitieis of the kinetic chain
92
General Adaptation Syndrome
How the body responds and adapts to stress
93
Cumulative Injury Cycle
An injury will induce inflammation, muscle spasm, adhesions, altered neuromuscular control and muscle imbalances.
94
Homeostasis
Ability or tendency of an organism or a cell to maintain internal equilibrium by adjusting its physiologic process.
95
Periodization
Division of a training program into small, progressive stages.
96
Linear Periodization
Continual increase of intensity over time that will keep the individual consistently training at their maximal capacity.
97
Undulated Periodization
Programming method that will utilize different intensities with a different adaptation focus daily or weekly
98
Acute variables
Important components that specify how each exercise is to be performed.
98
This type of body language will ensure that the listeners feel important.
Eye contact
99
A coaching style where communication and direction given is one way.
Authoritarian Coaching
100
This is important as it communicates professionalism and expertise.
Posture
101
These phrases help reinforce talking by the clients.
Minimal Encouragers
102
This should match what the fitness professional is saying.
Facial Expression
103
A coaching style where the fitness professional is responsive to the listener and solicits input from the participants
Democratic Cooperative Coaching
104
This action is an attempt to gather information from the participants
Questioning
105
This should be used to complement the messages that are being communicated
Hand Gestures
106
These are words that are used in conversation to signal to the audience that the speaker is transitioning between thoughts.
Filler Words
107
A coaching style that grants and empowers participants to make decisions based on the direction of the session.
Democratic Advisory Coaching
108
What style of coaching is better suited to training seasoned veterans who have both knowledge and experience in programming?
Democratic Advisory
109
Which communication style is participant-centered, where the fitness professional helps participants explore their own challenges to find their own solutions?
Collaborative Communication Style
110
What is the coaching style that is very informal in which the fitness professional grants the participants ownership of the program by allowing them to completely decide the direction and nature of the sessions?
Democratic Advisory
111
Cues that add to the knowledge of the participant are
informational cues.
112
Avoiding filler words when coaching and cueing group personal training participants will help maximize
information delivery.
113
Words used to evoke an action response from a participant are called
cues
114
What is the coaching style that is considered one-way coaching in which the fitness professional takes charge and does not seek input from the participants?
Authoritarian
115
Within the directive communication style, reflecting and/or paraphrasing the participant’s message in addition to providing a solution or opinion is considered
mirroring
116
_____________is stated to be the difference between success and failure for the relationship between the fitness professional and their participant.
Effective communication
117
What is the coaching style that is less suitable for small personal group training sessions but is most beneficial for large personal group training sessions due to its rigid structure?
Authoritarian
118
SWOT Analysis
Strengths
Weakness
Opportunities
Threats
119
What is a common product or service, made readily available to consumers?
Commodity
120
What is a potential participant who falls within the target market?
Prospect
121
What is statistical data relating to the population and it’s groups?
Demographics
122
What type of marketing is designed to inform the consumer on the benefits of the product or service?
Attraction Marketing
123
A Call-To-Action is:
Marketing strategy with immediate response
124
Which is not a preferred public event for promotion?
Parties
125
The total number of possible consumers exposed is known as:
Marketing Reach
126
A participant who purchases a majority of the products offered by a group fitness professional is a:
Ultra-Responsive Participant
127
This professional is one whose product niches are evident in product offerings.
Specialist
128
This professional is one whose demand enables custom and flexible scheduling.
Celebrity
129
This professional is one whose support staff is often required because of product demand.
Master Specialist
130
This type of program will help the fitness professional develop lasting relationships with participants.
Entry Level Program
131
This type of program will should include the several products and services that will be exclusive to the individual.
High- Level Program
132
This type of program will have the largest number of returning participants.
Mid-Level Program
133
Examples of a high level program would be a combination package of ___________, one-on-one sessions, high-dollar multi-day workshops and/or destination retreats; all specific to the participant’s goal(s).
small group personal training
134
A mid-level program offering is the optimal product offering for a group personal training trying to maximize and maintain
residual income.
135
Entry level programs tend to be
shorter in duration and have less formalized attention.
136
Within the branding pyramid, a product or service where the group personal trainer experiences high demand, little to no price elasticity, and the ability to accept or decline the admittance of a client would be considered the ________stage.
celebrity
137
When developing a brand for your group personal training business you want to consider
customer experience, product alignment, and consistency.
138
Roughly ___% of the participants that begin at the top of an established sales funnel will end up in a high level program.
10%
139
Attraction marketing is the use of marketing techniques destined to inform the consumer on the benefits of the product or service
prior to purchasing
140
An ultra-responsive participant will
purchase all of the products and services you offer as a group personal trainer
141
An initial goal of a group personal trainer should be to identify _________ before offering a product or service to a given population.
the problem or need of their target audience
142
When determining a target audience, the use of statistical data relating to the population and particular groups within it such as gender, age, and ethnicity. These statistics are referred to as________.
Demographics
143
% US Adult Population Overweight & Obese
Overweight = 66%
Obese - 50%
144
Advantage of group personal training over a traditional group class (3)
1. individualized attention
2. Experience
3. Education the trainer provies
It also provides accountability, motivation and social support
145
Attributes of group personal training
Ability to coach more than one participant at a time
Ability to charge additional fees
Asses participants and progress them through a set of sessions
Utilize tools, exercises, and equipment commonly used in personal training
146
Small Group Training
2-4
Participants with similar goals or relationships
recieve more individualized attention at fraction of cost
May be difficult to foster same energy enthusiams and support a larger group offers
147
Midsize Group Training
5-10
Most popular form
competitive, yet fun environment
can reduce personal attention, interactions and individual accountablilty
Increased sense of community
Identiy champions in the group to help lead the charge
increase exposure and penetration rates to target audience
148
3 Planes of Motion
1. Multiplaner Lunges
2. Multiplaner Hop-Downs
3. Multiplaner Step- Ups
149
Portable/Versatile Equipment for Mid-Size Group
Kettlebells
Elastic resitence tubing
Light medicine balls
150
Large Group Training
10+
More generalized approach while attempting to stisfy varying needs and desires
benefits:
1. increase participation
2. Penetration
3. branding opportunities
4. community
5. energy
Space and equipment can be a challenge
Body weight and partner-resisted excersizes
151
Session and format and organization of Large Group is determined by
1. Needs and desires of the individuals
2. number of participants
3. space and equipment availability
152
Benefits to Participant for Group Personal Training (3)
1. Financial
2. Social Engagement
3. Accountability
153
Benefits to the Fitness Professional for Group Personal Training (4)
1. Financial
2. Time
3. Growth & Diversification Benefits
4. Retention Benefits
154
Benefits to the club or facility (3)
1. Revenue
2. Services & Utilization
3. Retention
155
OPT Model - 3 Levels
1. Stabilization Level
2. Strength Level
3. Power Level
156
Stabilization Level
Lays the ground work for the development of a functinally mobile person.
Goal- development of stabilization strength and neuromuscular efficiency.
157
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all places of motion
158
Proprioception
sensory input to the central nervous system that sense body postion and limb movements.
159
Stabilization Level focus for progression is
Proprioception
160
Strength Level (3 Phases)
1. Strength Endurance Training
2. Hypertrophy
3. Maximal Strength
161
Power Level
Goal - develop speed and power
162
Group Personal Training is
a unique hybrid of one-on-one personal training and group fitness excercise.
163
Cardiorespiratory system
2 systems - cardiovascular system and respiratory system
164
Cardiovascular System
Engine for all physical excersize
System composted of heart, blood and blood vessels
Deliver oxygen to tissues while removing carbon dioxide
165
Respiratory system
System of organs that collect oxygen from external and transport it to the bloodstream/lungs.
166
Artery
Carry oxygenated blood and nutrients away from the heart to working muscles
167
Vein
Carry carbon dioxide and waste to the heart so they can be removed from the body via the lungs
168
Acute Changes
Occur shortly after the start of performing an excersize
169
Acute Adaptations in Group personal training increases in
heart rate and blood pressure
170
During excersize __% of the oxygen carring blood will be directed towards contracting muscle. Vs ___% when at rest
80-85%
15-20%
171
VasoCONSTRICTION
constriction of blood vessels which INCREASES blood pressure
172
Stroke volume
Amount of blood the heart pumps per heart contraction
173
VasoDILATION
dilation of blood vessels, which DECREASES blood pressure
174
Blood Pressure
pressure of the blood against the artery walls
175
Chronic Adaptions
Occur over a period of time
Decreased resting heart rate
Lower blood pressure
Increased cardiac output
Prevention and management of type 2 diabetes
176
Normal blood pressure for males and females
Males: 120/80
Females: 110/70
177
Top number of blood pressure
Systolic blood pressure- pressure when the heart is contracting
178
Bottom number of blood pressure
Diastolic blood pressure - pressure when heart is relaxing
179
Hypertension
Consistent high blood pressure.
Over 140/90
30% of adults in US
heart failure, kidney damage, stroke
180
Diabetes
Chronic metabolic disorder caused by insulin deficiency. Enhances usage of fat and protein.
24 million americans
premature mortaility due to cardivascular disease, blindess, kidnes and nerve dysfuction, amputation
181
VO2 Max
The body's MAX capacity to transport oxygen during MAX excercise
Males have higher VO2 max- larger heart size, more muscle mass, and greater oxygen carrying capacity
182
Adenosine Triphospahte
Energy storage and transfer unit within the cells of the body
183
Hypoxemia
Abnornally low concentration of oxygen in the blood
184
Chronic Obstructive Pumonary Disease (COPD)
Airway is slighly obstructed, often due to chronic bronchitis or empysema
185
Physical Excersize helps
Aid in weight loss
Improve muscular strength
Muscular endurance
Flexibility
Cardiac Output
Vo2 max
Decrease body fat
resting heart rate
blood pressure
indicent of type 2 diabetes
cardiovascular diesease
186
Body's Main energy source for muscular activity is
ATP - Adenosine Triphosphate
187
ATP
Adenosine Triphosphate can be produced with oxygen (aerobically) or without oxygen (anaerobically)
188
Science of the use of energy in a living system
Bioenergetics
189
3 Energy Systems used by the body
1. Phosphate
2. Glycosis
3. Oxidative Phosphorylation System
190
Phosphate
Anaerobic - w/o oxygen
short-term high intensity activities
5 max squat jumps
191
Glycosis
Modere to high intensity lasting 30-120 second. Both Aerobically and Anaerobically
Jump rump for 60 secs
192
Oxidative Phosphorylation
Aerobic (with oxygen)
At rest and low-intensisty
slow jog on treadmill
193
Resting Metabolic Rate
Rate of energy expenditure at rest
194
Themogenesis
Production of heat
195
First Law of Thermodynamice or Law of Conservation of Energy
Weight reduction can only take place when there is more energy burned that consumed
196
Anaerobic or Aerobic
5 max effort Burpees followed by minimal rest
Anaerobic
197
Anaerobic or Aerobic
Low intensity and high rest/recovery between set
Aerobic
198
Anaerobic or Aerobic
High rep, low-weight with 2 minutes of rest
Aerobic
199
Daily Caloric Needs are determined by 3+ things
Resting Metabolic Rate
Thermogenesis
Physical Activity
200
How many minutes per week should someone excersize for significant weight loss and maintaenance
250 minutes
201
Overload
Training stimulus provided that exceeds the current capabilites of the kinetic chain
202
Specificity
The body will adapt to the specific demands that are placed on it
203
Kinetic Chain
The combo and interrelation of the nervous, muscular and skeletar systems. The kinetic chain is the independent relationship each joint has on the rest of the body.
204
Arthrokinematics
Joint motion or the motions of joints in the body
205
Proper Alignment: Static Posture
Feet: Pair of Skis
Knees- straight and align with toes
Pelvic-hip-complex- neutral position no tilt
Shoulder- Level with each otherHead: Neutral position
206
Dynamic Posture
Overhead Squat assessment and Single-Leg Assessment
207
Posterior Chain
Group of muscles that comprimise the posterior (back) portion of the body
208
Medical Concerns: Cardiovascular Disease what excersizes to start with
Low intensity options - walking, light weights, body weights and decreased range of motion. Seated or standing position.
PHA- Peripheral Heart Action System is programming recommended - alternates upper body and lower body
209
Medical Concerns:
Pregnancy
Start doctor first
After first trimester- avoid supine position
After 2nd/3rd -avoid prone position.
Examples: Wall ball, wall squat, step-ups, side planks (knees down)
210
Overweight/Obesity
Consult doctor first
decreased weight or body weight only
decrease rand of motion - lower box for step ups, push ups with knees or wall
walking
low-impact exercises
211
Kyphosis
Exxagerated outword spine with rounded back
212
Anterior
Front of body
213
Training Age
Number of years and individual has been training
214
Kinesthetic Awareness
Sensory skill that the body uses to understand where it is in space
215
Excercise Scaling for beginners
Decrease or eliminated weight. Use body weight
Decrease range of motion - push upons on knees
Provide alternate excersies- banded lat pull-down instead of pull ups
216
Increase Excersize Challenges
Combining upper and lower extremity movements
Moving into additional planes of motion synchronously
Changing level of stability
Changing movement tempos
Increasing exercise volume
217
Squat Correct Technique
Start: Static alignment
Spine: neutral position
Shoulders: level with scapulae
LPHC: hips are neutral
Knees: aligned with 2nd and 3rd toes and straight forward. Knees should be soft - not locked
Feet: inline with anterior superior iliac spine of the hip
218
Progression of Squat
Take away stability - Single leg squat
Squat on unstable surface.
Resistence bands can be added. Prisoner Squats.
Adjusting the tempo
219
Regression of Squat
Lower only to point before pain begins
Supported or assisted squat
220
Lunge
Sagital plane
Feeling in glutes
221
Progression of Lunge
Step-forwrad
Lunge with balance
Multidirectional Lunges
Alternating Lunges
Lunges on unstable surface
Advanced: jumping lunges
222
Regression of lunge
Stationary lunge
More assistance: supported lunge
223
Push Up
Traverse plane
224
Progression for pushup
Moving hands and/or feet into different positions
Unstable surface
Moving in plyometric movements
225
Regression for push up
Pushup from knees
Placing handson a bench or wall
226
Jumps
Landing should occur on the mid foot
227
Progression of jumps
Level 1 tempo
228
Regression of jumps
cue patricipants
Step-ups, squats or lunges instead
229
Kettlebell
Quarter-squat position
head looking at floor
230
Regression of kettlebell
Less weight
231
Progression of kettlebell
More weight
Single-Arm Kettlebell Swings
232
RDL - Romanian Deadlifts
Movement from the hips, not back
233
Progression of RDLs
Adding weight or taking away stability
One leg
234
Regression of RDLs
Reducing range of motion
235
Pulling Exercises
elbows should flex, bringing the hands closer to the body
236
Progression of pulling excersize
Take away stability
Adding weight
237
Regression
238
COACH Analysis
Collect Data
Open-ended Questions
Affirm Thinking
Concentrate
Help
