I got this :) Flashcards
(119 cards)
1
Q
The greatest legal concerns for a personal trainer are
5
A
- Pre-activity health screening of clients
- interpreting the results
- the development of physical activity recommendations and parameters for training
- the instruction and supervision of physical activity
- emergency preparations and timely fulfillment of such services.
2
Q
A failure to screen or even perform screening which results in client injury may actually increase the likelihood of legal claims and suits based upon negligence
A
TRUE
3
Q
A client complains about back pain. You should tell them to take NSAIDS and rest
A
False
4
Q
A client tells you they’re thinking about refinancing their home. You should tell them to re-modify
their loan.
A
False
5
Q
A client tells you they’re concerned about their child who is taking drugs. You should return the focus
back to the workout
A
True
6
Q
A client makes a sexual innuendo towards you; you should either report them to your manager or
inform them you feel uncomfortable with sexual comments.
A
True
7
Q
Define the term Personal Trainer
3 points
A
Personal Trainer:
1. student/empathetic teacher of the movement and functions of the human body and the
internal and external forces that act upon it
2. who professionally motivates, plans and monitors the benefits of fitness, exercise and nutrition as it relates to their clients health-related goal.
3. a protector of health and well-being.
8
Q
List the twelve characteristics that make up a personal trainer.
A
- Knowledge
- Empathy
- Professionalism
- Psychology
- Companionship
- Communication (Visual, Auditory, Kinesthetic)
- Teacher
- Patience
- Consideration
- Versatility
- Salesmanship
- Proactive
9
Q
(T/F) Employers may not be responsible for the actions of their employees.
A
False
10
Q
(T/F) It is recommended to utilize applicable protective documents such as waivers, releases and informed consents to satisfy their legal duties
A
True
11
Q
(T/F) It is not recommended to obtain liability insurance when working as an independent contractor.
A
False
12
Q
(T/F) Professionalism has nothing to do with punctuality, appearance, presentation, knowledge or
hygiene
A
False
13
Q
Define “vicarious liability” or “respondent superior” and why it is important
A
Employers are vicariously liable, that is, responsible for the negligent acts or omissions of their employees
in the course of their employment. For example, if you were to take a client’s purse or gym bag to safeguard,
both you and your employer would then be responsible for its contents or loss.
14
Q
When a client complains about pain in their joints, is it in your scope of practice to diagnose their condition?
A
No, this would not be within your scope of practice to diagnose.
15
Q
Name the four chambers of the heart.
A
Left and Right Ventricles, Left and Right Atriums.
16
Q
What is the prime mover, antagonist and stabilizers for the bench press?
A
PRIME MOVERS:
- Pectoralis Major (middle and upper fibers emphasized)
- Anterior Deltoids
- Triceps Brachialis,
ANTAGONISTS
- Rhomboids
- Trapezius
- Posterior Deltoid
STABILIZERS:
Rotator Cuff Musculature: Supraspinatus,
Infraspinatus, Teres Minor, Subscapularis.
17
Q
What causes post exercise soreness and what do you do about it?
A
Microtrauma to the muscle tissue, PRICE, light stretching or active rest and hydrate.
18
Q
Describe what occurs during the systolic and diastolic phase of blood pressure. What
is considered a normal reading?
A
Systolic is the pressure in the arterial walls during ventricular contraction. Diastolic pressure is the pressure
in the arterial walls during ventricular filling.
120/80 is considered a normal reading.
19
Q
What is the difference between slow and fast twitch muscle?
A
Slow twitch muscle fibers:
- slow shortening velocities, 2. red
- endurance
- resistant to fatigue
- large
- mitochondria
- high myoglobin
- rich capillary supply
- primarily postural
- tonic
Fast twitch muscle fibers:
- high shortening velocities, 2. fatigue rapidly
- large numbers of actin and myosin filaments which are larger in diameter
- white
- prime mover/strength/power
- phasic musculature
- easily inhibited.
20
Q
What might be the fat burning target heart range for a 45-year old individual with a resting heart rate of
60 bpm?
A
Using the Karvonen formula and calculating the heart rate based on Zone 1 (40-65%), the answer is 220 - 45 - 60 x 0.4 + 60 = 106 bpm and 220 - 45 -60 x .65 + 60 = 135 bpm or 106 - 135 bpm.
21
Q
Name two functions of blood
A
- Transports oxygen to and nutrients to the cell
2. removes wastes and carbon dioxide from the cell.
22
Q
What is the definition of OBLA
A
Onset of Blood Lactate Accumulation
23
Q
How could you determine maximum heart rate and training heart rate when designing a cardiovascular
workout for a client?
A
VO2 Max test, 220 - age x % = THR
220 - age - RHR x % + RHR = THR (Karvonen)
or 220 - age x % x 1.15
= THR
24
Q
What is the Valsalva Maneuver?
A
Exhaling forcibly with the glottis closed.
25
What does the abbreviation ATP mean?
Adenosine Triphosphate.
26
With exercise lasting longer than ten seconds what system kicks in to provide ATP?
Glycolytic System.
27
How long does Glycolysis last?
From ten seconds to three minutes.
28
Define reciprocal inhibition.
For every neural activation of a muscle, there is a corresponding inhibition of the opposing muscle.
29
What is a Co-contraction?
When the agonist and antagonist contract simultaneously.
30
SPURT MUSCLE
| *Give an example.
- Muscles that have their distal tendon close to the joint axis
- They have a major rotary
component.
EX: Biceps Brachii
31
SHUNT MUSCLE
| *Give example
- Muscles that have their distal Tendon far from Joint Axis
- Act as Joint Stabilizers
* EX: Biceps in Pull-Up
32
HYDROSTATIC WEIGHING
This technique is based on the knowledge that fat has less density than water and will therefore float.
Lean body tissue has a greater density than water and will therefore sink.
Fat people tend to float and weigh less underwater whereas lean people sink and weigh more underwater.
33
DORSIFLEX
Raising the foot upward towards the shin
34
Average Normal Resting Heart Rate (RHR)
approximately 60-100 beats per minute (BPM)
35
SACROLEMMA
muscle fiber cell membrane
36
CROSSBRIDGES
Two heads of the Myosin molecules which look like miniature two-headed golf clubs.
It is only the crossbridges that are able to move while the other sections remain stationary.
The head moves back and forth, and is the
Cross Bridge Cycle driving force behind muscular contraction.
37
PROPRIOCEPTIVE NEUROMUSCULAR FACILIATION
| *2 Types
type of stretching that was developed by physicians and physical therapists for the rehabilitation of patients.
1. C-R: Contract-Relax
2. C-R-A-C: Contract-Relax-Antagonist-Contract
38
C-R (contract–relax)
This technique uses assistance to move a joint or stretch a muscle to its maximum ROM. The client isometrically contracts the desired muscle(agonist)foracountofeight,followedbya short period of relaxation. Then the limb is actively moved further (by the client themselves) into the desired range. Repeat the sequence three to five times. With increased muscle relaxation, you should bypass the stretch reflex.
39
C-R-A-C (contract–relax–antagonist–contract).
Repeat the isometric contraction of the desired muscle group for a count of eight, then immediately contract the antagonist muscle for six seconds before relaxing. The client should be able to move into a deeper, fuller range of motion stretch, because the amount of inhibition in the agonist muscle will lessen.
40
DOMS
Delayed Onset Muscle Soreness - micro trauma to muscle tissue
41
SOLE PROPRIETOR
| 2
- A person operating as a business entity, either under the person’s name or a fictitious name.
- Held responsible for any claims or personal liability, both contractual or due to negligence.
42
PARTNERSHIP
| 4
- An association of two or more persons or entities who conduct business as co-owners.
- Partners share equally in the profits and losses of the business unless otherwise stipulated and agreed upon at the onset of the partnership.
- All partners are equally responsible for any debts or acts by the other parties that may lead to injury or liabilities.
- Each party is taxed individually relative to the percentage of ownership previously agreed upon.
43
CORPORATION
- A separate legal entity that exists independently of it’s owners.
- it can sue or be sued, buy or sell property, lease space and enter into contracts the same as an individual.
- offers the owners or shareholders protection against personal responsibility for any of the corporation’s debts and liabilities.
- complexity and the cost of creating and operating the business as a corporation and in some instances being subject to double taxation.
44
Per Occurence vs. Per Claims Made Policy
| Liability Insurance
An occurrence policy will provide liability coverage for injury or damage that occurs during the policy period, regardless of when the claim is actually made.
45
How many Vitamins required in the diet?
13
46
WATER SOLUBLE VITAMINS
| 9
```
C
B1
B2
B3
B5
B6
B12
Biotin
Folic Acid.
```
47
FAT-SOLUBLE VITAMINS
| 4
A (beta- carotene)
E
D
K
48
CALCIUM
| 4
- most abundant mineral in the body
- bones and teeth
- Calcium absorption is very inefficient and usually only 20-30% of ingested calcium is absorbed.
- The RDA for calcium is 800 mg.
49
SODIUM
| 3
- control blood pressure
- muscles and nerves
- Sodium Chloride = Table Salt
50
MAGNESIUM
| 2
- metabolism
| - heart health
51
POTASSIUM
| 3
1. Potassium is a major component of our cells.
2. Most important functions of our bodies, including the production of energy
3. muscle contraction
4. beating of the heart
5. synthesis of protein
6. nerve tranquilization
7. kidney function.
8. Deficiencies can lead to fatigue, generalized weakness, muscle pains, acne, continuous thirst, dry skin, constipation and insomnia.
52
IRON
| 3
1. Iron deficiency is the leading nutrient deficiency in humans.
2. Iron is essential for oxygen and electron transport
3. hemoglobin (red blood cell) production
4. resistance to damage from stress and disease
5. growth in children
6. Signs of deficiency are pale skin color, darkness under eyes, and fatigue
53
COPPER
| 3
- Copper is required for various functions including the formation of the pigment melanin in the skin.
- It maintains the strength of the myelin sheath covering the nerves.
- necessary, along with iron, for the formation of hemoglobin in the blood.
54
ZINC
| 3
- This antioxidant is essential for the activity of over 200 enzymes
- It facilitates burn and wound healing, growth, metabolism and rejuvenation of immune system cells
- It is particularly important for the prostate.
55
MANGANESE
- This trace element aids in the metabolism of food
- the normal functioning of the nervous system
- the formation of the thyroxine hormone for the thyroid gland
- the production of sex hormones.
- Manganese works as an antioxidant to help prevent cancer and heart disease.
56
SELENIUM
| 3
- protection against damage to the cells
- Individuals living in areas where there are low selenium levels in the soil may be at higher risk for heart disease.
- thyroid function
57
CHROMIUM
| 2
Without this trace mineral, our bodies cannot remove sugar from the blood for cellular nourishment, which inevitably leads to diabetes, cardiovascular disease and high blood pressure
Deficiencies can lead to hyperglycemia, disturbed amino acid metabolism, impaired growth, elevated blood cholesterol
58
MOLYBDENUM
This is essential in the prevention of toxin buildup.
59
IODINE
solely a constituent of the thyroid hormones, which in turn play a vital role in the production of energy.
60
VANADIUM
Prevents cholesterol buildup in the blood vessels
61
BORON
Essential to the prevention of calcium loss from bone.
62
VENTRAL
FRONT (ANTERIOR)
63
DORSAL
BACK (POSTERIOR)
64
NORMAL BLOOD PRESSURE
120/80
| Systolic/Diastolic
65
HIGH BLOOD PRESSURE/MILD HYPERTENSION
140/90
66
FORCE
push or pull of one object on another
67
CONCURRENT FORCE SYSTEMS
Two or more forces acting at a common focal point
68
RESULTANT
The net effect of both forces in a concurrent force system which lies between both forces (center of rope in tricep pull down)
69
ADP
```
Adenosine Diphosphate
(breaks down from ATP)
```
70
Pi
```
Inorganic Phosphate
(breaks down from ATP)
```
71
OXIDATION
the process of oxidizing which is to combine or chemically combine with Oxygen
72
LACTATE vs LACTIC ACID
LACTATE is an energy source and LACTIC ACID is "the burn"
73
TESTOSTERONE
| 3
- primarily secreted in the testes of males and the ovaries of females
- principal male sex hormone and an anabolic steroid.
- muscle tissue growth and repair
74
ACTIVE INSUFFICIENCY
Occurs when a double-jointed muscle is recruited to work at both joints, causing an over-shortening of the muscle.
EX: would be to flex the wrist and flex the fingers at the same time
75
PASSIVE INSUFFICIENCY
Occurs when an inactive muscle at a joint is of insufficient length to permit full range of motion.
EXAMPLE: would be the previous one, except note the finger extensors are lengthened over both the wrist and fingers and are preventing the full range of motion from being completed.
76
```
GROWTH HORMONE (GH)
(5)
```
- Secreted from the pituitary gland
- Increase protein synthesis
- Increase fat breakdown
- Growth hormone secretion is at its peak during adolescence
- highest levels observed at night.
77
INSULIN-LIKE GROWTH FACTORS
| 3
- meditate effects of Growth Hormone
- travel in the blood attached to binding proteins
- released as free hormones to interact with receptor
78
INSULIN
| 2
- released by Pancreas
| - increases cellular uptake of glucose-synthesizing muscle glycogen, which decreases blood glucose
79
CORTISOL
| 5
- Secreted by the adrenal gland
- Cortisol is catabolic and causes a breakdown of protein in the muscles
- Cortisol is an antagonist that inhibits glucose uptake and utilization.
- Too much can cause Ketosis, especially if the client is on a carbohydrate-restricting diet.
- Phosphatidyl Serine can aid in lowering Cortisol Levels
80
CATECHOLAMINES
| 2
- “fight-or-flight” hormones epinephrine,
norepinephrine and dopamine are released by the adrenal glands in response to stress.
- epinephrine to increase with heavy resistance training as heavy resistance training is very stressful on the body
81
CARDIOVASCULAR SYSTEM
- transport system that serves to integrate the body as a whole.
- provide a continuous influx of oxygen and nutrients and to provide an outlet for carbon dioxide and waste.
- components of the cardiovascular system are a pump, a high-pressure distribution system, gas exchange units and a low-pressure collection and return system.
* BLOOD
82
BLOOD PRESSURE
the pressure in the arteries during the two phases of the cardiac cycle: systole (ventricular contraction) and diastole (ventricular filling).
83
CARDIAC OUTPUT
the result of stroke volume times heartbeats per minute.
84
HEART
provides the pump for continuous blood flow throughout the body.
85
MYOCARDIUM
| 3
- the heart muscle
- a striated muscle similar to skeletal muscle
- is completely comprised of Type I fibers
86
MUSCLE
- tissue, nerves, connective tissue and blood vessels used for skeletal movement
87
What are the 2 components of a muscle that define its movement properties?
ACTIVE CONTRACTILE COMPONENT and PASSIVE NON-CONTRACTILE COMPONENT
88
ACTIVE CONTRACTILE COMPONENT
produces tension through the sliding of microscopic fibers, which shortens muscles
89
PASSIVE NON-CONTRACTILE COMPONENT
consists of
| tendons, connective tissue and ligaments
90
OBESITY
- Body fat level that is elevated enough to increase the risk of disease.
- women and men as greater than 32% and 25% BMI respectively.
91
AGING and EXERCISE
- decline in hormones results in decline of muscle mass
- Resistance Training is Important
- Work on Stabilization & Balance
92
ARTHRITIS
| *Definition, Exercise and 2 Types
- a disease commonly associated with inflammation of the joint surfaces which causes pain, and interferes with the normal range of motion available to those joints because of swelling and inflammation.
- water exercise or stationary bicycling instead of weight-bearing exercises
- if weight training, load lightly across the joint instead of through the joint
* Osteoarthritis
* Rheumatoid Arthritis
93
OSTEOARTHRITIS
| 3
- a progressive form of arthritis
damage to the joint surfaces is irreversible.
- Patients experience constant pain
- The most accepted form of treatment for patients with OA is a non-steroidal anti-inflammatory (NSAID); or for less severe cases, some form of analgesic.
94
RHUEMATOID ARTHRITIS
- an autoimmune process resulting in inflammation of the synovial fluid contained in the bursa sacks of the joint surfaces.
- typically seen in the distal joints, such as the fingers
- patients experience periods of pain and relatively pain-free periods.
95
CANCER
| 6
- exercise raises the spirits of the person who is dealing with the debilitating effects of Chemotherapy
- the challenge is with the Chemo more than the disease
- trainer should not have the client training with free weights, as there can be problems with balance that can be dangerous. Machines are usually preferable.
- There should be considerable thought given to aerobic activity, as the heart undergoes extreme stress as a result of chemotherapy.
- It is also dangerous for the client to perform any kind of high impact aerobic activity due to the risk of bone fractures. Chemo causes an osteoporosis-like condition.
- Bruising can also readily occur, so be careful to avoid pressure on the skin or friction during exercise.
96
HYPERTENSION AND EXERCISE
| 3
- The client should never do exercises that place their head below the level of their heart.
- Focus on larger muscle groups.
- Frequency is important. 30 minutes or more a day is recommended by the ACSM (American College of Sports Medicine) at a moderate intensity level.
97
PREGNANCY and EXERCISE
| 5
- Whether or not the woman has exercised prior to the pregnancy is the first consideration for the trainer.
- If the woman is not accustomed to exercise, now may not be the best time to begin.
- Her doctor will need to advise her as to the merit of starting an exercise regimen at this stage.
- Her history in other pregnancies may also be of consideration.
- Regular exercise (three times per week) is preferable to intermittent activity.
98
PREGNANCY - FIRST TRIMESTER
| 3
- attention must be paid to the heart
- pay attention to core temperature elevation.
- do not exercise to exhaustion
99
PREGNANCY - SECOND TRIMESTER
| 5
- balance becomes a concern as the size of the baby increases.
- It is necessary to protect the woman and the child by using machines for training versus free weights
- she may need to discontinue prone and supine exercise
- Women who continue abdominal crunches after the abdomen becomes distended should be aware of the potential for diastasis, or separation of the rectus abdominis muscle.
- The use of isometric stabilization exercises or isolation contractions for the transverse abdominals may be more beneficial for maintaining strength in the core area
100
PREGNANCY - THIRD TRIMESTER
| 4
- Hydration, proper nutrition, rest and relaxation should become primary concerns for the woman still trying to maintain her exercise habit.
- at least every 10 minutes—throughout the exercise, drinking no less than 16-32 ounces during an hour-long session
- Insure your clients do not take their joints beyond their normal range of motion, even though the relaxin effect may allow for greater movement.
- Many of the physiological changes of pregnancy persist four to six weeks postpartum. Pregnancy exercise routines should be resumed gradually.
101
SCAPULOHUMERAL RHYTHM
- the relationship between the shoulder (glenohumeral) joint and the scapulothoracic joint.
- There are two degrees of shoulder motion for every one degree of scapula-thoracic motion.
102
ELBOW
true hinge joint comprised of the humerus, radius and ulna.
103
4 TYPES OF POSTURAL ALIGNMENT
1. Ideal Alignment
2. Kyphosis-lordosis Posture
3. Flat-back Posture
4. Sway-back Posture
104
POSTURE
The position of the limbs or the carriage of
the body as a whole; relative arrangement of the parts of the body. Good posture is a state of muscular and skeletal balance that protects the supporting structures of the body against injury or progressive deformity, irrespective of the attitude (erect, lying, squatting, stooping, sitting) in which these structures are working or resting.
105
FACILITATION
Enhancement or reinforcement of a reflex or other nervous activity by the arrival of other nervous activity at the reflex center of other excitatory impulses.
106
INHIBITION
A nerve, stimulation of which represses activity.
107
FACILITATED
muscles that are short and tight
108
INHIBITED
muscles that are long and weak
109
DYNAMIC ASSESSMENTS: LOWER EXTREMITIES
| 4
Squat
Standing Leg Stance
Single Leg Squat
Bend & Lift
110
DYNAMIC ASSESSMENT: UPPER EXTREMITY
Latissimus Dorsi
| Goal Posts
111
COMPARATIVE ANALYSIS OF THE LOWER EXTREMITY
| 11
1. Dorsi Flexion
2. Plantar Flexion
3. Inversion
4. Eversion
5. Popliteal Angle Test
6. External Rotation
7. Hip Flexion
8. Hip Extension
9. Abduction
10. Adduction
11. Hip Flexors & Rectus Femoris
112
COMPARATIVE ANALYSIS OF THE UPPER EXTREMITY
| 11
1. Shoulder Flexion
2. Shoulder Horizontal Flexion
3. Shoulder Extension
4. Shoulder Horizontal Extension
5. Shoulder Abduction
6. Shoulder Adduction
7. Scapulohumeral Rhythm
8. Shoulder Internal & External Rotation
9. Elbow Flexion
10. Elbow Supination
11. Elbow Pronation
113
VEGETARIANISM
- supplement B12 and Iron
- Pay attention to Protein intake
- supplement Protein Powder
114
HYPERTROPHY
An increase in the size of a tissue or organ independent of the general growth of the body. According to Fleck and Kramer, it takes six to eight weeks for a hypertrophy response to occur.
115
Abraham Maslow’s Hierarchy of Needs motivational model.
| 5 Original and Extra 3
1. Biological and Physiological Needs
2. Safety Needs
3. Belongingness and Love Needs
4. Esteem Needs
5. Self-Actualization Needs
~~~~~~~~ 5 broken down ~~~~~~
5. Cognitive Needs
6. Aesthetic Needs
7. Self-Actualization Needs
8 . Transcendence Needs
116
DETERMINE DAILY CALORIC REQUIREMENTS
117
Determine quantities of protein, fat and carbohydrates.
118
Factors that Influenced the Evolution of Obesity
1. PHYSIOLOGICAL FACTORS: Genetics, Carbohydrate Balance, Hypothamalus
2. ENVIRONMENTAL FACTORS: Sedentary Lifestyles, Media, Portions
3. PSYCHOLOGICAL FACTORS: Stress, Food as Comfort, Social Eating/Drinking
119
CHROMIUM
essential to the function of insulin, which does affect the building of muscle tissue. A deficiency could inhibit muscle tissue formation
