AFAA PERSONAL TRAINER CERTIFICATION EXAM 2024 WITH 100% ACCURATE SOLUTIONS, Exams of Nursing

Download AFAA PERSONAL TRAINER CERTIFICATION EXAM 2024 WITH 100% ACCURATE SOLUTIONS and more Exams Nursing in PDF only on Docsity! AFAA PERSONAL TRAINER CERTIFICATION EXAM 2024 WITH 100% ACCURATE SOLUTIONS Describe the practice of Wellness, and list the six dimensions that incorporate total well-being - ANSWER ☑☑way of living that prevents disease and disability (physical, social, emotional, occupational, spiritual, intellectual) List at least two lifestyle factors that influence the prevention of the following diseases: Stroke - ANSWER ☑☑diet and exercise List at least two lifestyle factors that influence the prevention of the following diseases: Lung Cancer - ANSWER ☑☑smoking, exercise, diet List at least two lifestyle factors that influence the prevention of the following diseases: Pancreatic Cancer - ANSWER ☑☑obesity, high fat diet, smoking List at least two lifestyle factors that influence the prevention of the following diseases: Liver Cancer - ANSWER ☑☑alcohol, exercise, control weight, diet List at least two lifestyle factors that influence the prevention of the following diseases: Diabetes - ANSWER ☑☑diet, exercise, self-care List at least two lifestyle factors that influence the prevention of the following diseases: COPD - ANSWER ☑☑smoking and exercise List at least two lifestyle factors that influence the prevention and management of the following conditions: Osteoporosis - ANSWER ☑☑diet, exercise, smoking, alcohol, obesity List at least two lifestyle factors that influence the prevention and management of the following conditions: Osteoarthritis - ANSWER ☑☑moderate exercise, obesity, protection of joints List at least two lifestyle factors that influence the prevention and management of the following conditions: Back Pain - ANSWER ☑☑exercise, smoking, obesity, posture, good mattress List at least two lifestyle factors that influence the prevention and management of the following conditions: Metabolic Syndrome - ANSWER ☑☑smoking, weight, exercise, diet What are the six strategies for optimal well-being? - ANSWER ☑☑1. exercise and remain moderately active 2. proper diet 3. prevent obesity 4. stop smoking 5. practice stress management 6. practice self- care List a few common screening tests for men and women that should be checked regularly between 20-50 years of age - ANSWER ☑☑eye test, dental exam, colorectal, cholesterol, blood pressure Describe the structure of the heart - ANSWER ☑☑Right atrium, right ventricle, left atrium, left ventricle, veins, arteries, systole/contracts, diastole/relaxes, fist sized, double pump system Myocardial Infarction (MI) - ANSWER ☑☑lack of blood flow through the coronary arteries (heart attack) Ischemia - ANSWER ☑☑lack of blood flow to heart muscle Stroke Volume - ANSWER ☑☑amount of blood output per beat (blood pumped out) Cardiac Output - ANSWER ☑☑blood pumped per minute (hr x sv = amount x bpm) Venous Return - ANSWER ☑☑rate of blood flow back to the heart Valsalva Maneuver - ANSWER ☑☑lack of breathing during exercise Minute Ventilation - ANSWER ☑☑volume of gas inhaled/exhaled from a person's lungs per minute Residual Lung Volume - ANSWER ☑☑volume of air remaining in lungs after forceful expiration Name the tree types of muscle tissue - ANSWER ☑☑Cardiac - heart, involuntary, Smooth - digestive system, blood vessels, involuntary, Skeletal - biceps, triceps, abs, voluntary Maximal Oxygen Uptake - ANSWER ☑☑(VO2Max) max ability to transport/utilize oxygen at the cellular level Name and describe the two major muscle fiber types - ANSWER ☑☑Slow twitch: aerobic, oxidative, endurance Fast twitch: anaerobic, fast fatiguable, intermediate Describe the function of a muscle spindle - ANSWER ☑☑Stretch receptors within the body of a muscle that primarily detects changes in length of the muscle, convey this to the central nervous system Sarcomere - ANSWER ☑☑structural unit of myofibril in striated muscle Actin - ANSWER ☑☑forms contractive filaments of muscle cells Myosin - ANSWER ☑☑forms contractive filaments of muscle cells Motor Unit - ANSWER ☑☑motor neuron and skeletal muscle fibers filled with nerves EPOC - ANSWER ☑☑(excess post-exercise oxygen consumption) replacing oxygen stores, panting after a sprint Describe the function of a Golgi tendon organ - ANSWER ☑☑Senses changes in muscle tension (origins and insertion of skeletal muscle fibers into the tendons of skeletal muscles) Horizontal Plane of Movement - ANSWER ☑☑top and bottom, rotational movement Frontal Plane of Movement - ANSWER ☑☑front and back, sideways movement (abduction/adduction) Saggital Plane of Movement - ANSWER ☑☑right and left, up and down or front and back movement (flexion/extension) Supine - ANSWER ☑☑lying face up, on your back Prone - ANSWER ☑☑lying flat, face down Axial Skeleton - ANSWER ☑☑head and vertebral bones Appendicular Skeleton - ANSWER ☑☑appendage bones Diathrodial Joints - ANSWER ☑☑most common, moveable joint, a layer of fibrocartilage on bone and synovial fluid Cartilage - ANSWER ☑☑firm, whitish connective tissue/cushions joints Synovial Membrane - ANSWER ☑☑specialized connective tissue lining synovial joins and tendon sheaths/moves freely/most common Bursae - ANSWER ☑☑fluid-filled sac/ sack-like cavity countering friction at a joint/protects soft tissue Ligament - ANSWER ☑☑short band of tough, flexible fibrous connective tissue connecting bone/cartilages, joint stability Tendon - ANSWER ☑☑flexible, inelastic, strong fibrous collagen tissue attaching muscle to bone Fascia - ANSWER ☑☑thin sheath of fibrous tissue enclosing a muscle of other organ List the nine primary joint actions of the shoulder joint - ANSWER ☑☑Flexion, extension, abduction, adduction, horizontal abduction/extension, horizontal adduction/flexion, internal rotation, external rotation, circumduction Name the rotator cuff muscles - ANSWER ☑☑Subscapularis, infraspiratus, teres minor, supraspinatus Describe the shoulder girdle, and list its eight primary joint actions - ANSWER ☑☑Scapulotherasie joint (scapula and ribs) sternoclavicular joint (sternum and clavicle) scapular elevation, depression, retraction/adduction, protraction/abduction, upward and downward rotation, upward and downward tilting There are four parts of the trapezius muscle. Name their primary joint actions - ANSWER ☑☑Upper (1+2), scapular elevation, middle (3), scapular retraction, lower (4) scapular depression and upward rotation Scapular adduction is commonly referred to as - ANSWER ☑☑Scapular retraction Supination - ANSWER ☑☑parallel radius and ulna (soup) Pronation - ANSWER ☑☑crossed radius and ulna Name the four primary joint actions of the spine - ANSWER ☑☑Flexion, extension, rotation, lateral flexion Name the three joint actions of the pelvic girdle - ANSWER ☑☑anterior pelvic tilt, posterior pelvic tilt, lateral pelvic tilt Describe the concerns involved with excessive hip flexor strengthening and/or tightness - ANSWER ☑☑can cause lumbar spine to be misaligned causing back problems Name the three muscles of the hamstring - ANSWER ☑☑biceps femoris, semitendinosis, semimembranosus Name the four muscles of the quadriceps - ANSWER ☑☑Vastus lateralis, vastus medialis, vastus intermedus, rectus femoris What legal documents should always be administered by personal trainers? - ANSWER ☑☑informed consent form and release of liability (exercise waiver) List several other questionnaires that may be helpful during the initial process - ANSWER ☑☑exercise and activity quiz, nutrition and weight profile, self-assessment quiz List four benefits of fitness assessments - ANSWER ☑☑1. establish a client's current fitness status and provide baseline 2. utilize information for future comparison 3. educational and motivational tool (aides in adherence) 4. demonstrates professional prudence and knowledge List six components of a fitness assessment session - ANSWER ☑☑1. resting heart rate and blood pressure 2. body composition 3. cardiorespiratory fitness 4. muscular strength and or endurance 5. flexibility 6. posture Which test(s) may only be performed by licensed healthcare professionals in some states - ANSWER ☑☑resting blood pressure What are the current blood pressure values for: Hypertension - ANSWER ☑☑systolic 140+, diastolic 90+ What are the current blood pressure values for: Prehypertension - ANSWER ☑☑systolic 120-139, diastolic 80-89 What are the current blood pressure values for: Optimal - ANSWER ☑☑systolic ,120, diastolic <80 List at least five cardiorespiratory tests, and indicate whether they are max or submax tests - ANSWER ☑☑1. stress test - maximal 2. 3 min step test - submaximal 3. treadmill - submaximal 4. field test - maximal 5. 1 mile walking test - submaximal Describe the importance of body fat percent testing - ANSWER ☑☑educate client on risk of too much body fat (diabetes, CHD, increased blood pressure, cancer, back pain) List several methods of estimating body fat percent and their possible limitations - ANSWER ☑☑hydrostatic, skin fold analysis, bioelectrical impedance, near-infrared interactance, plethysmography (egg), dexa (doctor) What body fat percent is considered by AFAA to be average for healthy young adults? - ANSWER ☑☑men 15%, women 25% List the protocols for skinfold testing - ANSWER ☑☑right side, stand tall, 1/2 cm from pinched fingers, maintain pinch, wait 1-2 seconds, rotate through sites multiple times, mark sites What are the purpose and goals of cardiovascular testing? - ANSWER ☑☑diagnose and assess levels of fitness List several submaximal exercise tests - ANSWER ☑☑3 minute step test, rockport walking test, rockport treadmill test What are four advantages of submax CV testing? - ANSWER ☑☑less expensive, less risky, less specialized equipment, don't need trained professional to perform Describe the protocols for the 3-minute YMCA Step Test - ANSWER ☑☑purpose -> no warm up, you can stretch -> practice 2-3 -> no talking -> stepping on 12 inch bench @ 96bpm -> put whole foot on bench - >pain=stop -> 3 min up, sit for pulse test -> 1 min check for recovery rate (tell time) Define muscular fitness - ANSWER ☑☑muscle or muscle groups ability to sustain repetitive contractions over a period of time Describe the protocols for a 1RM test - ANSWER ☑☑Stretch -> comfortable weight -> add weight until only one rep can be performed at proper form -> divide lbs/client weight for % What are the major disadvantages of a 1RM test? - ANSWER ☑☑injury, valsalva manuever (not breathing + closed throat_ not good for beginers List and describe the protocols for four different muscular endurance tests: Push-up - ANSWER ☑☑purpose-> maintain proper form and alignment -> breathe List and describe the protocols for four different muscular endurance tests: Partial curl-up - ANSWER ☑☑purpose -> proper form -> slow -> exhale List and describe the protocols for four different muscular endurance tests: Sit-up - ANSWER ☑☑purpose -> elbows to knees -> feet held in place List and describe the protocols for four different muscular endurance tests: Dynamic Bench Press - ANSWER ☑☑purpose -> 60bpm -> stop when they slow or break form Define muscular flexibility - ANSWER ☑☑range of motion around a joint List and describe the procedure for testing flexibility at the following sites: Shoulder - ANSWER ☑☑stand -> one arm up and pat back -> other arm around back -> touch fingers List and describe the procedure for testing flexibility at the following sites: Calf - ANSWER ☑☑stand against a wall -> toes up one inch List and describe the procedure for testing flexibility at the following sites: Quadriceps - ANSWER ☑☑prone -> knees together -> heel to butt List and describe the procedure for testing flexibility at the following sites: Hamstrings - ANSWER ☑☑supine position -> 2 legs straight up 90 angle -> other leg flat List and describe the procedure for testing flexibility at the following sites: Trunk - ANSWER ☑☑prone - > push up -> straight elbows hips on floor List and describe the procedure for testing flexibility at the following sites: Hip Flexor - ANSWER ☑☑supine -> hands behind knees -> other leg flat Muscle Stability - ANSWER ☑☑stabilize join and maintain position without movement Hypertrophy - ANSWER ☑☑increased cross-sectional size of muscle more filaments Overload Principle - ANSWER ☑☑beneficial adaptations occur when pushed beyond threshold Specificity Principle - ANSWER ☑☑exercise specific to muscles involved Volume - ANSWER ☑☑reps x time Progressive Resistance Exercise - ANSWER ☑☑increasing ability of muscles to generate force Periodization - ANSWER ☑☑variation of program to optimize gains in strength List ACSM guidelines for resistance training - ANSWER ☑☑2-4 sets per major muscle group, 8-12 reps, fatigue not failure Complete the following chart of opposing muscle groups: Biceps Deltoids Pectoralis Major Abdominals Quads Hip Abductors - ANSWER ☑☑Triceps Latissimus Dorsi Traps/Rhomboids Erector Spinae Hamstrings Hip Adductors Name some of the steps in designing a resistance training program - ANSWER ☑☑goals, injuries, starting point, time/schedule, areas of special attention, types of muscle training, exercises and order, frequency, sets, reps Single-Set - ANSWER ☑☑one set per group Multiple-Set - ANSWER ☑☑3-6 sets per group Super-Set - ANSWER ☑☑2 exercises, no rest, multiple sets Pyramid - ANSWER ☑☑light to heavy or heavy to light Pre-Exhaustion - ANSWER ☑☑large muscles -> large + small muscles Split Routine - ANSWER ☑☑different body part each day Circuit Training - ANSWER ☑☑multiple workouts, little rest, 40-60% max Super-Circuit - ANSWER ☑☑resistance and cardiovascular training Eccentric Training - ANSWER ☑☑negative resistance training List two advantages of each of the following types of resistance training: Constant Resistance - ANSWER ☑☑balance, variety List two advantages of each of the following types of resistance training: Variable Resistance - ANSWER ☑☑productive, circuit training List two advantages of each of the following types of resistance training: Isokinetic Resistance - ANSWER ☑☑rehab, feedback List two advantages of each of the following types of resistance training: Isometric Resistance - ANSWER ☑☑rehab, joint angle specific Name at least five common training errors - ANSWER ☑☑too much weight, improper/no warm-up , inability to sabilize core, excessive speed, breath holding, poor body awareness, excessive/inadequate ROM, "no pain, no gain" mentality Define DOMS - ANSWER ☑☑delayed onset muscle soreness, eccentric microtears List several genetic factors that may influence the ability to lift heavier weights - ANSWER ☑☑limb length, tendon exertion, muscle belly length, muscle composition, testosterone List several of the symptoms of overtraining - ANSWER ☑☑decline in physical performance, loss of strength, decreased appetite, muscle tenderness, joint soreness, increased injuries, bad sleep, increased hr + bp, depression, irritability, loss of motivation List several spotting guidelines - ANSWER ☑☑keep area clean, ensure you are strong enough, practice injury prevention, keep hands close to weights, even bar, collars and clips, communicate, assist when speed changes What are the three main types of learning styles - ANSWER ☑☑visual, auditory, kinesthetic Name at least six different types of cues effective when working with clients - ANSWER ☑☑educational/informational, safety, breathing, motivational/affirmational, imagery, visual, wrong/right, tactile list the five steps to remember when detailing a new exercise for a client - ANSWER ☑☑starting position, specific alignment, safety factors, demonstrate, client performs movement Name the muscle groups responsible for each of the following exercises: Upright Row - ANSWER ☑☑upper traps, delts, biceps Name the muscle groups responsible for each of the following exercises: Barbell Back Squat - ANSWER ☑☑quad, hamstring, gastrocnemius, soleus Name the muscle groups responsible for each of the following exercises: Knee Extension - ANSWER ☑☑quads and hamstrings Name the muscle groups responsible for each of the following exercises: Bent-Over Row - ANSWER ☑☑traps, lats, delts, rhomboids Name the muscle groups responsible for each of the following exercises: Horizontal High Row - ANSWER ☑☑delts, traps, rhomboids, biceps Name the concentric joint action and muscles that are used in each of the following exercises: Bench Press Squat Front Lunge Triceps Dip High-Pulley Scapular Depression Overhead Press - ANSWER ☑☑shoulder (horizontal adduction), elbow extension, pectoralis major, anterior delt, tricep Name the concentric joint action and muscles that are used in each of the following exercises: Squat - ANSWER ☑☑hip extension, knee extension, ankle plantar flexion, gluteus maximus, quad, gastrocnemius, soleus Name the concentric joint action and muscles that are used in each of the following exercises: Front Lunge - ANSWER ☑☑hip extension, knee extension, ankle plantar flexion, gluteus maximus, quad, hamstring, gastrocnemius Name the concentric joint action and muscles that are used in each of the following exercises: Triceps Dip - ANSWER ☑☑elbow extension, shoulder flexion, tricep, anterior delts, pectoralis major Name the concentric joint action and muscles that are used in each of the following exercises: High- Pulley Scapular Depression - ANSWER ☑☑scapular depression, trapezius, pectoralis minor Name the concentric joint action and muscles that are used in each of the following exercises: Overhead Press - ANSWER ☑☑shoulder abduction, scapula upward rotation, elbow extension, supraspinatus, trap, anterior serratus, triceps List at least five benefits of flexibility training - ANSWER ☑☑decrease risk of injury, chronic muscle tension, low back pain, improved posture, increased motor performance, decreased stress, relief of soreness Define flexibility - ANSWER ☑☑the range of motion around a joint or series of joints What are the ACSM guidelines for flexibility training? - ANSWER ☑☑warm up, static stretch major muscle tendon units and muscles and joints with reduced ROM, 2-5min (5-7rec) days per week, tightness not discomfort, 15-60 seconds, 4 or more reps List the muscles that are commonly tight - ANSWER ☑☑upper trapezius, pectoralis major, anterior delt, erector spinae, iliospoas, hamstring, gastrocnemius, soleus Describe each of the following types of stretching: Ballistic Stretching - ANSWER ☑☑bouncing, pulsing, rapid or uncontrolled types of movement Describe each of the following types of stretching: Static Stretching - ANSWER ☑☑allows muscles to elongate Describe each of the following types of stretching: Active Stretching - ANSWER ☑☑by yourself Describe each of the following types of stretching: Passive/Assisted Stretching - ANSWER ☑☑aided Describe each of the following types of stretching: Proprioceptive Neuromuscular Facilitation - ANSWER ☑☑stimulating receptors, hold and release List several factors that determine and influence flexibility - ANSWER ☑☑genetic bone structure, muscle fascial sheath, stress/tension, tight/loose ligaments, tight joint capsule, injury/trauma, pregnancy, age, core temp Describe at least two appropriate stretches for all the major muscle groups: Pectoralis Major/Anterior Deltoid - ANSWER ☑☑wall/door stretch, butterfly, chest stretch Describe at least two appropriate stretches for all the major muscle groups: Trapezius/Rhomboid/Posterior Deltoid - ANSWER ☑☑lateral flexion, cervical spinal flexion Describe at least two appropriate stretches for all the major muscle groups: Deltoids - ANSWER ☑☑front or back Describe at least two appropriate stretches for all the major muscle groups: Latissimus Dorsi - ANSWER ☑☑forward arms, unilateral side Describe at least two appropriate stretches for all the major muscle groups: Triceps - ANSWER ☑☑overhead, arm front Describe at least two appropriate stretches for all the major muscle groups: Biceps - ANSWER ☑☑behind or infront Describe at least two appropriate stretches for all the major muscle groups: Rectus Abdominis - ANSWER ☑☑cobra, pencil Describe at least two appropriate stretches for all the major muscle groups: Obliques - ANSWER ☑☑knee twist down (supine), seated knee to chest twist Describe at least two appropriate stretches for all the major muscle groups: Erector Spinae - ANSWER ☑☑knees to chest, cat stretch Personal trainers must be familiar with common muscle imbalances, list the muscles that generally need to be strengthened - ANSWER ☑☑Traps, rhomboids, posterior delts, lower traps, pectoralis minor, external rotator cuff, abdominals, vastus medialis For the general public, which moves should be avoided or minimized in order to decrease the risk of injury? - ANSWER ☑☑deadlift, yoga plough, hurdlers stretch, straight leg sit-ups, ballistic stretches, knee bends, v-sit ups Name four shoulder joint injuries - ANSWER ☑☑rotator cuff tendonitis, bicep tendonitis, shoulder bursitis, impingement syndrome Name four mechanisms of shoulder joint injury - ANSWER ☑☑spending too much time in the red zone, avoid extreme horizontal abduction, regular shoulder abduction above 90 degrees, allowing an imbalance to occur/continue List two injuries that can cause pain in the elbow - ANSWER ☑☑lateral epicondylitits, medial epicondylitis Carpal Tunnel Syndrome - ANSWER ☑☑pressure on wrist of median nerve -> tingling/numbness Neutral Spinal Alignment - ANSWER ☑☑proper curves, extremities in alignment Forward Head - ANSWER ☑☑chin tuck, ears in front of shoulders, chin forward Excessive Kyphosis - ANSWER ☑☑hunchback, premature curvature, upper spine Excessive Lordosis - ANSWER ☑☑swayback/increase in secondary curvature in lower back Scoliosis - ANSWER ☑☑abnormal lateral (sideways) curvature of the spine Herniated Disk - ANSWER ☑☑protrusion of a degenerated/fragmented intervertebral disk List some strategies that are helpful in the management of excessive kyphosis - ANSWER ☑☑Strengthening posterior deltoids, scapula, retractors, awareness List some good initial strategies that are helpful in the management of excessive lordosis - ANSWER ☑☑stretch erector spinae and hip flexors List five exercise hazards for the low back - ANSWER ☑☑spinal flexion with weights, spinal flexion with rotation, lateral flexion, back extensions, supine leg lifts ITB Syndrome - ANSWER ☑☑inflammation of bursa, flexed knee, increased hip adduction and knee interior rotation (cyclist/runner) Piriformis Syndrome - ANSWER ☑☑compression of siatic nerve by piriformis Patellofemoral Pain Syndrome - ANSWER ☑☑contact of posterior surface of patella with femur Patellar Tendinitis - ANSWER ☑☑injury affecting tendon connecting kneecap to shin bone (jumpers) Ligament Injuries of the Knee - ANSWER ☑☑anterior, posterior, and medial cruciate ligament Meniscus Tears - ANSWER ☑☑tear of cartilage, sudden twist, varus/valgus stretch, hyperextension Open Kinetic Chain - ANSWER ☑☑distal segment moves freely (distal = away from torso) Closed Kinetic Chain - ANSWER ☑☑stationary feet, proximal end moves (proximal = far from torso) Shin Splits - ANSWER ☑☑pain and inflammation of tendons of flexor muscles over anterior tibia Anterior Compartment Syndrome - ANSWER ☑☑muscle too large for sheath, swelling and bleeding can occur Achilles Tendinitis - ANSWER ☑☑painful inflammation of achilles, caused by excessive stress Inversion Sprains - ANSWER ☑☑inverting past the joints' normal range of motion Plantar Fasciitis - ANSWER ☑☑inflammation of fascia usually of the heel Metatarsalgia - ANSWER ☑☑inflammation of nerve between 3rd and 4th metatarsal List at least 10 pregnancy related changes to a woman's body - ANSWER ☑☑increased hr, bp, cardio output, potential compression of vena cava, increased fatigue, shortness of breath, increased BMR, difficulty sleeping, nausea, constipation and heartburn, decreased tolerance of heat, fluctuating emotions What are four potential risks or concerns of exercise during pregnancy - ANSWER ☑☑strenuous exercisers may gain less weight and have smaller babies, exercise may elevate body temp which affects the fetus, blood shunting from uterus to working muscle may restrict oxygen, repeated episodes of hypoglycemia may inhibit fetal growth, supine exercises may constrict vena cava Name at least four 2002 ACOG guidelines for exercise during pregnancy that affect programming - ANSWER ☑☑pelvic floor exercises should eb performed, pregnant women should exercise, 30min or more per day of moderate exercise (12-14 on RPE) strenuous exercise should be monitored, weight lifting shouldn't be used unless the woman had been lifting before becoming pregnant Describe the procedure for checking to see if a client has diastasis recti - ANSWER ☑☑supine cruch, palpate center line, search for separation, +2in = needs recovery, push aps together during crunches but avoid excessive abdominal exercise Describe three abdominal exercises appropriate for most pregnant women after the first trimester - ANSWER ☑☑standing spinal flexion, side spinal flexion, hands and knees spinal flexion Sarcopenia - ANSWER ☑☑loss of muscle mass, strength, function that comes with age What are signs of hypoglycemia - ANSWER ☑☑excessive fatigue, nausea, lightheadedness, dizziness, profuse perspiration, spots by eyes, confusion, shakiness, rapid hr, seizures Name four preventative steps a personal trainer can take to help persons with diabetes avoid a hypoglycemic reaction - ANSWER ☑☑work with doctor, avoid exercise after insulin injection, don't exercise at peak insulin action, eat carbs BDA List at least four recommendations for persons exercising with asthma - ANSWER ☑☑longer warm up, exercise in warm humid air, breathe through nose, 1-4 hr refectory period for ideal exercise after attack What are five major diseases/conditions affected by nutrition/body composition - ANSWER ☑☑CHD, cancer, diabetes, metabolic syndrome, osteoporosis Describe the role and function of the following nutrient: Carbohydrates - ANSWER ☑☑main source of energy, simple + complex, 4cal/g Describe the role and function of the following nutrient: Protein - ANSWER ☑☑building/repairing lean tissue, 22 aminos, 13 produced, 9 essential, 4cal/g Describe the role and function of the following nutrient: Fat - ANSWER ☑☑producing energy, 9cal/g, saturated and unsaturated Describe the role and function of the following nutrient: Fiber - ANSWER ☑☑indigestible, insoluble and soluble, 20-30g/day Describe the role and function of the following nutrient: Vitamins/minerals - ANSWER ☑☑micronutrients, vital to health and body processes Describe the role and function of the following nutrient: Water - ANSWER ☑☑essential, 2/3 of body List the current guidelines for carbohydrate, fiber, protein, fat, and cholesterol consumption - ANSWER ☑☑45-65% carbs, 20-30g/day fiber, 0.8g/kg body weight (more for athletes), 20-30% fat, <200 (LDL <130, HDL > 40, triglycerides <150) List several strategies for reducing fat and cholesterol in your client's diet - ANSWER ☑☑read labels, sub out read meat, small portions, limit saturated fats, increase HDL, stop smoking, increase soluble fiber What is the ACSM position stand on exercise and fluid replacement - ANSWER ☑☑500ml water 2hr prior and at regular intervals during, cool for best absorption, unflavored is best, sports drinks for 60+ minutes Describe the purpose behind the 2005 Food Guide Pyramid and what changes were made from the original 1992 Food Guide Pyramid - ANSWER ☑☑individual eating plan, age, gender, activity level, grains, veggies, fruit, milk, meat, beans and oil, 2000cal/day Glycemic Index - ANSWER ☑☑carb ranking based on food's affect on blood glucose levels Carbo Loading - ANSWER ☑☑maximize muscle glycogen stores before athletic event Anorexia Nervosa - ANSWER ☑☑fear of weight gain, self-starvation Bulimia Nervosa - ANSWER ☑☑binge and purge Female Athlete Triad - ANSWER ☑☑amenorrhea, osteoporosis, eating disorders To maintain normal metabolic rate and provide energy for activities of daily living (ADL), the ADA recommends ___ calories/day for men and ___ calories/day for women - ANSWER ☑☑1400, 1200 What are the three components of energy expenditure - ANSWER ☑☑resting metabolic rate, energy used with exertion, excess post-oxygen consumption List several weight loss strategies - ANSWER ☑☑1-2 lbs/week, short term goals, small losses are good, read food labels List several strategies for healthful weight gain - ANSWER ☑☑3 hearty meals, large portions, frequent, high/cal nutrient dense meals, juice and milk, resistance training Calculate percentages of each nutrient in food - ANSWER ☑☑g-> calories, divide by total In regards to behavior change, how does the Transtheoretical Model help personal trainers with their clients? - ANSWER ☑☑allows them to be more effective agents of change for our clients List and describe the five stages of change - ANSWER ☑☑pre-contemplation, contemplation, preparation, action, maintenance Define self-efficacy, and list several factors that may influence your feelings toward self-efficacy - ANSWER ☑☑inner confidence of ability to accomplish a task, successful personal experience, vicariousness, verbal persuasion, measurable physiological responses List several barriers to exercise and ways to overcome them - ANSWER ☑☑time, effort, interest, lack of accessibility, money, fear of injury be active during daily life, short periods of time, earlier in the day Create a sample goal using the SMARTS system - ANSWER ☑☑specific, measurable, action-oriented, realistic/relevant, timed, self-determined List several ways to support behavior change in your clients - ANSWER ☑☑emphasize benefits, positive feedback, prepare for setbacks, prevent boredom, minimize injuries, be a good role model Intrinsic Motivation - ANSWER ☑☑inner motivation to accomplish a goal Extrinsic Motivation - ANSWER ☑☑motivation that comes from something or someone Avoidance Goals - ANSWER ☑☑negative, anxiety, depression, less enjoyable