Exercise Science and Personal Training: Motivation, Techniques, and Assessments, Exams of Physical Education and Motor Learning

Download Exercise Science and Personal Training: Motivation, Techniques, and Assessments and more Exams Physical Education and Motor Learning in PDF only on Docsity! ACE 5th Edition All Chapters The benefits of exercising - 1: An overall lowered risk of diseases for all age ranges. 2: Getting at least 150 minutes of exercise per week (at moderate intensity) to receive these benefits. Health and fitness professionals definition - Credentialed individuals that are trained to prevent, identify and treat disorders and diseases. Improving your value as a personal trainer - 1: Consistently improving your education through continuing education 2: Working on more advanced knowledge, specializations 3: Pursuing a degree in exercise science or kinesiology 4: Obtaining additional certifications 5: Other areas of knowledge in the Allied healthcare realm Types of Motivation for exercising - Intrinsic motivation Extrinsic motivation Self-efficacy ways of Keeping client motivation high with client - Creating a social support system Combating negative/bad social influences Assertiveness Self-regulation Situations that are high risk leadership qualities of a trainer - 1: Professionalism: Keeping themselves clean, neat, hygienic, non-threatening, prepared and punctual. 2: Being credible and trustworthy. 3: Shows the ability to listen. 4: Shows excitement for their profession. 5: Continually showing that they care for their clients. 6: That they take the time to see the life experiences of a client through their eyes. Being compassionate. Things a trainer can do to improve adherence - 1: Great program design. 2: Maintaining clarity on their role. 3: Setting goals: Avoiding negative goals or too many goals. Setting long-term and short- term goals. Revisiting goals regularly. 4: Organizing agreements and contracts. Client and trainer relationships stages - The rapport stage The investigation stage The planning stage The action stage The stages of Learning strategies - 1: The stage of cognitive learning: tell, show and do 2: The stage of associative learning 3: The stage of autonomous learning 4: The trainer doing more monitoring and less teaching The health belief model - Perceived seriousness Perceived susceptibility Cues to action Self-efficacy - This is the perception that a person has about their own abilities to accomplish/succeed. Based on past experiences and performance Vicarious experiences Verbal persuasion: feedback Appraisals of physiological states Mood appraisals and emotional states Imaginal experiences The trans-theoretical model or TTM stages of change - Precontemplation Contemplation Preparation Action Maintenance Techniques for cognitive behavior - SMART goals Feedback: Extrinsic or intrinsic Decision-making Self-monitoring ADL (activities of daily living) - cleaning, getting dressed, normal chores, requirements for work, cooking etc. FITT-VP Cardiovascular exercise general recommendations - Frequency Intensity Time Type Volume Pattern Progression IFT (integrated fitness training model) phases - 1: Mobility and stability 2: Movement training 3: Load training 4: Performance training Measurements of girth (circumference) locations - Arm, calf, forearm, waist, upper thigh, mid thigh, hips, glutes, and abdomen The hip to waist ratio risk factors - Over .95 for men Over .86 women Waist circumference risk factors - 100 to 120 cm (39.5 to 47 inches) for men 90 to 109 cm (35.5 to 43 inches) for women Tests for muscular endurance - Curl up test Push up test Squat test with body weight Testing for muscular strength - 1: One rep maximum (absolute strength): The most amount of weight a client can lift for one repetition 2: Relative strength: The overall absolute strength for one's body weight 3: The one rep maximum bench press test, squat test and leg press test 4: Only perform muscular strength tests for clients in either phase 3 or phase 4 of the IFT ACE model Sports/skill assessments (power assessments) - 1: Only perform power assessments if the client is in phase 4 of the IFT ACE model 2: Vertical jumping test 3: The standing long jump test Joint stability - The ability of a person to control and maintain the joint position or movement Joint mobility - This is the amount (range) of uninhibited movement around a body segment or joint Arthrokinematics - This is motor output and sensory input based on physiological and neurological systems. It also includes joint mechanics. Synergistic dominance - This happens when synergistic muscles carry out the primary movements/functions of an inhibited/weakened prime mover Types of Stretching - Static stretching, self-myofascial release (SMR), PNF, dynamic and ballistic stretching Resistance training benefits - Physical capacity Body composition Metabolic function Disease prevention and risk of injury Weight training frequency - Beginning clients: 2 to 3 times per week Intermediate clients: 3 to 4 times per week Advanced clients: 4 to 7 times per week Anabolic steroid side effects - Anger issues, reduction in testicle size, higher blood pressure, more facial hair, lower tone of voice for women, gynecomastia (larger breast size). Cardiorespiratory workout components - The warm-up: 5 to 10 minutes Conditioning phase Cooldown Cardiorespiratory frequency for healthy adults - 1: Moderate intensity levels: five days per week 2: Vigorous intensity levels: Three days per week 3: A combination of moderate and vigorous intensities: 3 to 5 days per week Types/modes of cardiovascular exercise - Equipment based types Cardiovascular exercise Group exercise classes Circuit training style Exercising outdoors Mind-body exercise benefits - Increased flexibility, coordination, balance, muscular strength, self-efficacy, and mental development benefits of Tai chi and Quigong - Reported lowering of: 1: Stroke incidences 2: Mortality by stroke 3: blood pressure Reported increases of: 1: Bone mineral density 2: Balance improvement 3: Improved lipid profile 4: Psychological well-being 5: Improved cancer therapy effectiveness What does SOAP stand for? - Subjective Objective Assessment Plan Type II diabetes - 1: This is the most common form of diabetes 2: Approximately 90% to 95% of diagnosed diabetes 3: Cells cannot use insulin correctly (insulin resistance) 4: Approximately 75% of patients with type II diabetes are obese Osteoporosis - Defined by a bone mineral density that is 2.5 or more standard deviations below the mean for young adults. Arthritis - The biggest cause of disability in the United States Most common forms 1: Osteoarthritis 2: Rheumatoid arthritis Muscle strains grades - 1: Grade level I strain: Painful and tender with the possibility of localized spasms, mild strain 2: Grade level II strain: More fibers are damaged, more tenderness and severe pain, moderate strain It's noticeable to see bruising and a loss of function as well as mild swelling 3: Grade level III strain: complete tear This is accompanied by severe swelling, pain, discoloration, tenderness, and palpable defect. A complete loss of muscle function. Overuse injuries - 1: Tendinitis - Information of tendon 2: Bursitis - Inflammation of bursa sac from acute trauma, muscular imbalances, repetitive stress or muscular tightness on the top of the bursa Most commonly found in hips, shoulders, and knees 3: Fasciitis - Inflammation of connective tissue Most commonly found in the back and bottom of the feet Reaction to healing Three Phases - The inflammatory phase: six days Proliferation/Fibroblastic phase: 21 days Remodeling/maturation phase: up to 2 years Management of acute injuries: RICE - Rest and restricted activity Ice Compression Elevation Physical activity readiness questionnaire (PAR-Q) - 1: Used to identify individuals with high risk 2: May need modified exercise programs or a reference from a medical doctor HIPPA - 1: The health insurance portability and accountability act 2: Insures victims that they will have privacy about who is able to access and see their personal medical and health information Emergency assessments - 1:Checking the ABCs (airway, breathing, circulation, and severe bleeding) 2: The secondary assessment Head to toe assessment and what to look for Abrasions, swelling, deformities, tenderness, medical alert jewelry When an imbalance is determined it is important to strengthen the muscles opposing the action that is occurring. In the case of an anterior pelvic tilt, these muscles are the rectus abdominis and the hamstrings. Syncope - Commonly referred to as fainting; a person has a temporary loss of consciousness when not enough oxygen reaches the brain. Frontal Plane - A longitudinal section that divides the body into anterior and posterior parts; lies at a right angle to the sagittal plane. Movements performed within this plane: Adduction, abduction, elevation, depression, inversion, and eversion. What are the correct units of measurement for calculating body mass index (BMI)? - Weight (kg)/Height (m) BMI is a ratio of weight to height, or weight/height. You must make sure to first convert height to meters and weight to kilograms. How many days per week should a 13-year-old boy perform resistance training? - 2-3 days/wk Adolescents should perform resistance training approximately 2-3 non-consecutive days per week. During a leg extension exercise, which muscle or muscle group is the antagonist? - Hamstrings The muscle that is opposing the "work", or lengthening with the resistance, is the antagonist. In this case it is the hamstrings. Base of Support - The area beneath your feet that includes all points of contact. Elasticity - One of the functional characteristics of muscles that explains when a muscle is stretched, it returns to its original resting length. Static Balance - The ability of the body to remain balanced between its base of support and weight distribution. In what stage of the client-trainer relationship are health-history and lifestyle questionnaires administered? - Investigation Stage The investigation stage occurs between the rapport stage and planning stage, and is typically when a trainer will ask a client to fill out a health-history or lifestyle questionnaire. When should an emergency response report be filled out? - Immediately after the incident has been controlled. Once the incident is over and the client is safe, you should immediately fill out the incident report. What is the best definition of VO2 max? - Maximum amount of oxygen a person can utilize in one minute per kg of body weight. VO2 max is the maximum amount of oxygen a person can utilize in one minute per kg of body weight. It is also called maximum oxygen uptake or maximal aerobic capacity. Fast twitch muscle fiber - Muscle fibers that contract rapidly with low oxidative capacities. Also called type II fibers Fascia - The fibrous connective tissue that covers muscle while providing structural support. Four Types of Motion - Rotary, translator, curvilinear, and general plane motion. Talk Test - Measures the ability to speak while exercising. Breathing is observed as intensity varies.