Personal Training
Personal training requires verbal and ___-_____ elements.
non-verbal
Explain the order in which to conduct client assessments. Hint: There's 5
1. resting assessments
2. cardio assessments
3. Strength assessments
4. muscular endurance assessments
5. flexibility assessments
It's easier to build muscle as a beginner to RT. True or false?
True
Max HR formula is...
220-age
Assessment protocols that can be replicated easily improve the tests _________.
Reliability
T/F: Personal Trainers are qualified to give nutrition plans and supplement advice
false
which is more accurate? BIA or skin fold calipers?
skin fold
muscle loss occurs after __-___ weeks of detraining.
2-4 weeks
Max aerobic function formula is...
180-age
list 1 reason why client retention is important
answers vary.
Credentials (education) & ________ are key factors in being successful as a personal trainer.
experience
When performing PNF stretching, hold 20%–75% maximum voluntary contraction for __-___ seconds,
followed by 10–30 seconds of assisted stretch.
3-6 seconds
What does FITT-VP stand for?
Frequency, Intensity, Time, Type, Volume, Progression
The ACSM recommends engaging in cardio at a moderate-intensity for at least __ minutes per day 5 days/week OR at a vigorous-intensity for at least __ minutes per day 3 days/week.
30; 20
____ _______ is the belief that an individual can complete a specific task.
self-efficacy
__% of people drop out of an exercise program in the first 6 montsh
50%
The _______ are stretch receptors within the body of a muscle that primarily detect changes in the length of the muscle.
Muscle Spindle Fibers
What's the 2 for 2 rule?
If a client can complete 2 additional reps at a prescribed intensity for 2 consecutive training sessions, they are ready to increase the given load.
list each HR zone and what type of training is associated.
zone 1-- warm up
zone 2-- aerobic base
zone 3-- tempo training
zone 4-- LT training
zone 5-- HIIT
List an exercise barrier and a strategy that matches it.
see ppt charts.
There are 5 methods for "refining your craft" that we discussed in class. Choose JUST 1 and explain how you will implement this strategy in the career of your choice.
1. Safety & Program Design
2. Giving clients a vision
3. Continuity and Planning
4. Professionalism & Personability
5. Cuing & Coaching Techniques
answers vary
The ______ are stimulated when too much tension is developed on the tendon and cause the agonist to relax, a protective mechanism as it prevents the muscle from tearing.
Golgi Tendon Organs (GTO's)
List and explain an exercise adherance strategy from your book.
see ppt charts
Calculate the target heart rate for a 44 year old woman with a resting heart rate of 72 bpm using 50-75% intensity.
124-150 bpm
__________ is a continuum of extrinsic & intrinsic reinforcements of a behavior.
motivation