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Personal Training > Unit 2 > Flashcards

Unit 2 Flashcards

1
Q

What is the reason for Spotting

A

Preventing injury, allows the lifter to get out of difficult situations, supports the client with the correct lifting technique

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2
Q

General considerations while spotting

A

Use more than one spotter for exercises, such as heavy back squats, or heavy bench press

Spotter should be aware of correct exercise technique

Spotter should know how many repetitions the client is attempting

Spotters should be attentive to the client in their technique at all times

If an accident occurs help should be summoned

Communication is both the responsibility of the spotter and the client

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3
Q

What type of exercise is require Spalding?

A
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4
Q

What exercise is require a spotter?

A

Overhead exercises, for example, shoulder press

Exercise with the bar on the back of the shoulders, for example, back squat

Exercise with the bar in the front of the shoulders, for example, Front squad

Over the face exercises, for example, dumbbell pullovers

Dumbbell exercises

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5
Q

What type of memberships are there?

A

Annual
Pay-as-you-go
Off-peak membership
Family membership
Corporate membership
No contract membership
Plus membership

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6
Q

What is the annual membership?

A

Minimum 12 month membership to access or facilities and services offered a standard

It would benefit customers to plan to attend regularly and is usually considered best value for money

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7
Q

What is the pay-as-you-go membership? 

A

Gives the customer the option of only paying for the fitness facility as and when they use them

Customers who cannot commit to regular attendance, may find this as a cheaper option

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8
Q

What is an off-peak membership?

A

Customers who use the facility during quiet period usually between 10 and 3:30 pm

This membership usually says people who are retired, work, unsociable, or part-time hours or unemployed

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9
Q

What is the family membership?

A

Fitness facilities offer memberships that provide additional services, such as kids, clubs, or sports coaching lessons

Best suited for families who wish to be active together without having to attend different activities at various locations

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10
Q

What is the corporate membership?

A

Some fitness facilities offer Local employers discounted membership if they’re employees do join

Local employees would benefit from a cheaper contract. Employers benefit from a healthier workforce. Increase productivity and reduce sick leave.

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11
Q

What is a no contract membership?

A

Fixed monthly payment with no minimum duration, so the customer can cancel at any time

Best suited for customers, not willing to commit to a 12 month contract, but it’s cheaper for regular access than a pay-as-you-go

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12
Q

What is plus membership?

A

Standard membership with additions to sports facilities, such as squash or tennis courts or additional add-on

Best suited for customers who want to make for use of everything episode he has offer

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13
Q

What is the core membership at PureGym?

A

Starts at 12.99 a month plus the joining fee.

Unrestricted 24/7 access

Book classes, eight days in advance

Multiple Jim access from £2

Bolt on available -priority, class booking, guest access, sports water, massage chairs

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14
Q

What is the off-peak membership a PureGym?

A

From £9.99 a month plus joining fee

Access limited to off-peak hours

Book classes, eight days in advance

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15
Q

What is the plus membership at PureGym?

A

From £18.99 a month plus joining fee

Unrestricted 24/7 access

Book classes, 14 days in advance

Multiple Jim access

Bring a guest four times a month

Freeze at no additional cost

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16
Q

Why is it important to exceed clients needs and provide excellent customer care

A

Customer loyalty

Increase sales and profit

More frequent sales as the customers attend more

Less money spent on attracting new customers

Fewer complaints

Positive company reputation

Improve employee morale and productivity as customers respond positively to them

Reduce staff grievances

Improved employee relationships

Reduced staff turnover

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17
Q

What is care?

A

C-consideration, always offering to help and upholding promises
A-active listening, listen to the customer and demonstrate by responding appropriately
R-responsiveness, deal with customer, queries, and complaints promptly
E-empath, be nonjudgement understanding of customers needs

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18
Q

Examples of going the extra mile in building rapport with customers

A

Contacting them to check on the progress with their exercise regime

Asking how they feel the day after session

Asking them about their program and whether they would like anything reviewed

Asking about their goals and whether they would like some help

Finding out information on their behalf were relevant

Letting them know about new services or products and offering free trial sessions

Getting to know them and meeting additional needs

Remembering their birthday

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19
Q

Describe a common customer journey

A

Enquiry
Show round
Signup
Screening
Consultation
Program an induction
Upsell
Follow-up consultation
Repeat follow-up consultation

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20
Q

What is the role of a fitness instructor?

A

Plays a key role in customer experience

Supports long-term behaviour change in clients

Conducts, preexercise, screening fitness, assessment, consultations, and inductions

Providing safe and effective demonstration of exercise and equipment

Planning safe and effective gym based exercise programs

ongoing support including supervision monitoring in program reviews

Walking the gym, floor to engage and build rapport with clients

Being responsible for health, safety and cleaning

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21
Q

What does a health assessment include?

A

Blood pressure
Heart rate
Height and weight
Body mass index

22
Q

What does a fitness assessment include?

A

Flexibility assessments, for example, sit and reach test

Muscular assessment, for example, 1 minute push-up test

Cardiovascular assessment for example, 12 minute walk/run test 

23
Q

Advantages of doing physical assessment

A

Baseline information can help program design and exercise selection

Allow the Instructor to gain specific information

Can you help identify medical
contraindications

Provide valid and reliable measurements

Allow for retesting to check for developments and changes

24
Q

Disadvantages of physical assessment

A

Informed consent is required

Some assessments may pose risks

Sam assessment, maybe invasive or in sensitive

Time consuming

Instructor is, must be competent and qualified to conduct assessments

25
Q

Pre-test advice for the client

A

Avoid eating a heavy meal, three hours before

Avoid excessive alcohol consumption, 24 hours prior N0 alcohol on day of the test

Avoid exercise or strenuous activity on the day of the test

Avoid smoking two hours before

Avoid caffeine, two hours before

Avoid using a sauna steam room or Jacuzzi two hours before

26
Q

What are some reasons a physical Test should be stopped

A

Physical or verbal signs of severe fatigue

noticeable change and heart rhythm

Client request to stop

Excessive rise in blood pressure or significant drop

Shortness of breath, wheezing, leg cramps

27
Q

What is the Cooper 12 minute run?

A

A popular running test for aerobic fitness in which participants attempt to cover as much distance as they can and 12 minutes

28
Q

What is the three minute step test?

A

Anaerobic endurance and lower muscle endurance assessment

At the end of the three minutes, the participants sit down right away and count the heart rate recovery rate

29
Q

What is the muscular strength test?

A

The ability to carry out work against resistance

The most common method of measuring strength is one rep max. The heaviest weight they can be lifted for single reputation on a given exercise.

However, this can be modified to 3 rep max, five rep max, eight rep max and 10 rep max

Some exercises, this can be used on include leg press, Deadlift , squat, variations, benchpress, latpulldown, seated row

30
Q

What areas should be considered and implemented to help clients achieve long-term behavioural changes?

A

Education and realistic expectations

Decision balance sheet, pros and cons

Involving significant others

Increasing positive queues,rewards/
incentives

Identifying and addressing barriers

Reviewing realistic short, medium and long-term goals

Self monitoring and taking responsibility

Identifying the reasons for change

31
Q

Why is education and realistic expectations important for clients to understand

A

One of the key reasons for non-adherence to excersise is high expectations not being met, particularly in the early stages of a new behaviour change

32
Q

Reasons for exercising

A

Enjoyment
Health
Appearance
Social/fashion status
Rehabilitation
General fitness
General well-being
Sport specific fitness

33
Q

What is a park Q form?

A

Simple health questionnaire

34
Q

How to do a weight assessment

A

Calibrated scales
Client must remove shoes/heavy clothing
Retests must be completed at the same time (morning)
Better to do before client has had anything to eat/drink

35
Q

How to do a height assessment

A

Client takes off shoes
Client stands tall and straight
Measure highest part of head

36
Q

What is BMI

A

Standard measure used for Clinical obesity and predicting health risks

Not reliable for strength athletes/bodybuilders (2% of the population)

Takes into account height + weight

37
Q

What are the BMI scales?

A

Underweight
Normal
Obesity, mild class one
Obesity, moderate class, two
Obesity, morbid class three

38
Q

What are the BMI scales?

A

Underweight
Normal
Obesity, mild class one
Obesity, moderate class, two
Obesity, morbid class three

39
Q

BMI scale rating

A

BMI 18.5< is underweight
BMI 30> is class 1 obesity

40
Q

Resting heart rate (bpm)

A

Endurance athletes can range between 25-40 bpm
Older/sedentary people can exceed 100 bpm

41
Q

How to test for resting heart rate

A
  1. Find the carotid pulse just below the jaw
  2. Count the number of beats for 1 minute

Resting heart rates over 100 should be referred to a gp

42
Q

What is blood pressure and to measure it

A

Measure of the force applied to the arteries as blood flows threw them

Measured in millimetres of mercury (mmhg)

Optimal is 120/80 these numbers represent systolic/diastolic pressure

Systolic-during the heartbeat
Diastolic-time in between heartbeats

To measure
1.clients should be seated
2. Rest for 5 minutes before measuring
3. Arm should be at the level of the chest
4 use a digital blood pressure monitor on the left arm and record the measurement 

If I’m hypertension crisis must go to doctor immediately 180/120

43
Q

What are contraindications to excersise?

A

Identification of medical conditions that would necessitate medical clearance or a referral to the appropriate medical professional before beginning any physical activity 

‘Medical referral
Blood pressure 160/180
BMI 30> (dietician/GP)
Answer yes to any answer on the Par Q form
Undiagnosed signs/symptoms
Injuries (strains ect) GP
Age 69+ new to exercise
Combined risk factors (sedentary lifestyle, smoking, stress, family history)
Instructor/client doubt

44
Q

Risk stratification pyramid

A

Lowest-
apparently healthy: level 2 instructor
Low risk: advanced instructor
Moderate/medium risk:GP
High risk: clinical specialist

45
Q

What is the difference between open and close questioning?

A

Open questioning allows the client to elaborate on an answer

Close questioning is useful for confirmation of answers

46
Q

What are the three types of goals?

A

Outcome goals
Performance goals
Process goals

47
Q

What are outcome goals

A

Externally reference and focuses on the end outcome

Usually competing against other people such as bodybuilding competitions

For example, winning a three day event

48
Q

What are performance goals

A

Self referenced and the focus is on the end outcome-competing against yourself

For example, getting a personal best in a 5K

49
Q

What are process goals

A

Focuses on the behaviours or actions needed to achieve larger goals

For example, going to sleep, one hour earlier each night 

50
Q

Why does a go have to be specific?

A

It runs the risk of being too vague to achieve

Personal Training (14 decks)

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