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PT Level 2 > Module 4 > Flashcards

Module 4 Flashcards

Principles of exercise fitness & health exam L2 (50 cards)

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1
Q

What are the four reliable methods to monitor exercise intensity?

A

Heart rate, Rate of perceived exertion (RPE), Talk test, Subjective assessments

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2
Q

How is maximum heart rate (MHR) commonly calculated?

A

MHR = 220 - age in years

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3
Q

What is the typical heart rate range for aerobic exercise?

A

60-90% of the individual’s age adjusted max

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4
Q

What is the error range for the maximum heart rate calculation?

A

+/- 11 BPM

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5
Q

What is the only true way to determine a maximum heart rate?

A

Exercise a client to exhaustion and then take their heart rate

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6
Q

At what percentage of MHR should beginners typically exercise?

A

60-70% MHR

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7
Q

What is the heart rate zone for Very Light exercise?

A

50-60% of max HR bpm range, 104-114 bpm

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8
Q

What are the benefits of exercising in the Moderate heart rate zone?

A

Improves aerobic fitness

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9
Q

Who is the Rate of Perceived Exertion (RPE) scale developed by?

A

Gunnar Borg

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10
Q

What is the classic Borg scale range?

A

6 to 20

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11
Q

What does a rating of 10 on the RPE scale indicate?

A

I’m dead

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12
Q

How can the talk test be used to gauge exercise intensity?

A

By observing how easily a client can speak during exercise

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13
Q

What does a response of ‘comfortable & can maintain this pace all day long’ correspond to on the RPE scale?

A

2

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14
Q

What is the purpose of pre-exercise screening?

A

Assess readiness for exercise, identify high-risk clients, inform program design

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15
Q

What is PAR-Q?

A

Physical Activity Readiness Questionnaire

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16
Q

What must an instructor obtain prior to involving a client in exercise?

A

Informed consent

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17
Q

What are the four criteria for the referral of a client to their GP?

A
  • Instant medical referral
  • Special attention categories and temporary deferral
  • Doubt or uncertainty
  • Client doubt or preference
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18
Q

What is the heart rate range for the Hard exercise zone?

A

80-90% of max HR bpm range, 152-171 bpm

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19
Q

What does the Very Heavy category correspond to on the Borg scale?

A

17-20

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20
Q

What is the consequence of a client answering ‘YES’ on a PAR-Q?

A

Need for medical clearance from a GP

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21
Q

What should be included in lifestyle questions during client screening?

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A
  • Occupation
  • Lifestyle
  • Diet
  • Alcohol consumption
  • Stress levels
  • Hours of sleep
22
Q

What are some subjective assessments an instructor can use?

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A
  • Sweating
  • Redness
  • Technique changes
  • Previous performance
  • Facial expression
  • Breathing pattern
23
Q

What is the purpose of informed consent in a gym setting?

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A

To provide clients with information for an informed decision about participation

24
Q

What are the benefits of exercising in the Maximum heart rate zone?

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A

Increases maximum sprint race speed

25
What is the recommended duration for Very Light exercise?
20-40 mins
26
What is the typical heart rate range for Light exercise?
60-70% of max HR bpm range, 114-133 bpm
27
What does the term 'subjective assessments' refer to?
Observations of the client during exercise that help gauge intensity
28
What type of clients should be cautious about exercising without medical clearance?
Clients with diagnosed medical conditions or high-risk factors
29
What is the heart rate range for the Moderate exercise zone?
70-80% of max HR bpm range, 133-152 bpm
30
What is the significance of screening all clients before exercise?
Legal and ethical requirement
31
What should an instructor do if a client has a 'yes' response to one or more PAR-Q questions?
Signpost to their GP ## Footnote PAR-Q stands for Physical Activity Readiness Questionnaire, which helps determine if a client is ready for physical activity.
32
List three reasons for temporary deferral of exercise.
* Recent injuries (fractures, strains, sprains) * Heart conditions or history of heart disease * High blood pressure without medical permission
33
What is the significance of a medical check-up for clients over the age of 50?
It is recommended before starting an exercise programme or for clients with certain conditions ## Footnote Conditions include obesity, history of heart problems, hypertension, diabetes, lung problems, and smoking.
34
What type of clients should be referred to more experienced professionals?
* Clients with injuries * Clients with multiple cardiovascular disease risk factors * Clients whose needs exceed the instructor's qualifications
35
What are the four factors that may affect safe exercise participation?
* Exercise appropriateness * Participant's fitness goals * Participant's ability * Individual health
36
What is the advantage of using questionnaires for client information gathering?
They accumulate lots of information quickly and provide a consistent format for the instructor.
37
What can general observation of a client reveal?
Postural abnormalities ## Footnote Serious deviations may need referral to a medical professional.
38
What are the three categories of training status for clients?
* Beginner * Intermediate * Advanced
39
Define a beginner in the context of training status.
A client who does not recognize basic exercises or has poor technique.
40
What are common objectives clients may have?
* Muscular strength * Muscular endurance * Fat loss * Aerobic fitness * General health
41
What should a personal trainer avoid when discussing nutrition with clients?
Making nutritional plans ## Footnote Personal trainers can only advise on best nutritional intake based on current habits.
42
What is the scoring range for a client who is health-conscious based on the diet assessment?
0-4
43
What is BMI and how is it calculated?
Body Mass Index; calculated by weight (kg) / height (m²).
44
What should be done to ensure the validity of tests during pre-exercise testing?
Select tests appropriate to the client's needs and capabilities.
45
What are the indications for termination of an exercise test?
* Chest pain * Drop in systolic blood pressure * Signs of poor circulation * Client request
46
What is the importance of timing in pre-exercise testing?
The time of day should remain constant for future tests.
47
What should clients avoid prior to testing?
* Heavy meals less than three hours prior * Alcohol on the day of the test * Caffeinated drinks and smoking for two hours before testing
48
What are anthropometric tests used to assess?
Body size, structure, and composition.
49
How should circumferential measurements be taken?
Use a tape measure at the exact location, keep it horizontal, and take the average of three readings.
50

PT Level 2 (2 decks)

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