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119 Cards in this Set
- Front
- Back
Business skills to be cultivated include interpersonal skills and |
developing an inspirational manner, creating rapport, establishing professional boundaries |
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A recommendation to prepare for the business of personal fitness training includes |
Make a list of career goals |
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Marketing your business requires |
Determining the target market to be promoted, determining marketing goals for promotion, advertising, registering your business |
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Professionalism is demonstrated by |
making eye contact whenever communicating with potential clients |
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Benefits of working as an independent contractor include |
choosing your own training rates and fees |
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Networking with other professionals for business promotion include |
chiropractors, sports apparel stores, physical therapists |
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To begin your journey in the business of personal fitness training, it is recommended that an individual have self-awareness and do this by |
evaluate their personal traits, make a list of major accomplishments, high-light strengths |
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Two ways of producing ATP anaerobically are breaking down ___________ and _____________ |
Creatine Phosphate, Glycogen |
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The hamstrings group include all following muscles except: A.) Biceps femoris B.) Rectus femoris C.) Semimembranosus D.) Semitendinosus |
B.) Rectus femoris; it's part of the quadriceps/thigh |
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All of the following stabilize the pelvis except: A) Serratus Anterior B) External Oblique C) Quadratus Lumborum D) All of these stabilize the pelvis |
A) Serratus anterior; it's part of the trapezius, the Protraction and Upward Rotation of the Scapula |
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What instrument is used to measure lung capacity? |
spirometer |
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Starch and fiber are examples of which kind of carbohydrate? |
polysaccharide; Both fiber and starch are polysaccharides, meaning they are made up of many units of sugar and resemble a long chain. Plant foods, including grains, potatoes and legumes, contain starches. |
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Whey, in the form of ____________ has the greatest form of bioavailability for use in the body. |
100% whey hydrolysate; the fastest absorbing form but it does not mean you should avoid other protein sources |
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Using supplements other than vitamins and minerals is recommended for |
Only those who focus first on eating properly |
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Glucose is a |
simple sugar |
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A trans fat is |
an unsaturated fat (usually vegetable oils) that has been hydrogenated (add hydrogen to liquid vegetable oils to make them more solid); usually found in processed foods |
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Carbohydrate loading prior to an endurance event is used to maximize |
muscle glycogen (energy in muscles) |
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Omega-3 and Omega-6 fatty acids are |
polyunsaturated fat; essential |
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The protein requirement of children is ___________ than that of an adult |
slightly higher |
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Individuals trained in nutrition, food chemistry, diet planning and graduated from a college program accredited by the ADA are identified as |
registered dietitian |
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Triglycerides are |
the primary storage form of fat |
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Positive self-talk, creating routines and eliminating distractions are examples of |
Focusing strategies |
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Most researchers argue that vigorous exercise programs for non-athletes are |
doomed for failure |
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Research has shown that with regard to antidepressants |
They are as effective as exercise for treating depressive symptoms |
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An athlete envisioning themselves in an environment successfully performing a specific activity, utilizing all of their senses (sight, hearing, feeling and smelling) is known as |
mental imagery |
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Eating disorders in athletes should be evaluated and treated by |
clinical sport psychologist |
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A client's self-efficacy (confidence in the ability to exert control over one's own motivation) can be improved by |
Goal accomplishments |
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An individual who has regular episodes of overeating and uses different methods such as vomiting or abusing laxatives is a sign of |
bulimia |
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self-sufficiency |
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An anticipated positive outcome of distributing a professional promotional flyer would be |
potential clients will see that you have revenue from previous client success |
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In determining how much to charge for a personal training session, which is not appropriate? A) negotiating with a client a rate best for him B) Establish an hourly fee and travel expenses C) Ask to be paid for each session in advance D) Allow client to pay monthly sessions in full |
A |
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Which is NOT an acceptable communication vehicle for advertising a personal training business? A) community newsletters B) corporate publications C) local magazines D) flyers delivered door to door |
D |
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The Rule of Seven states |
A consumer will typically hear about a business seven times before making a decision |
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Trainers working in a club environment find which of the following to be a disadvantage? A) there is a full support system B) liability is typically the employer's responsibility C) The personal trainer is subject to constant supervision |
C) the personal trainer is subject to constant supervision |
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Which is NOT a recommended characteristic for increasing your client base? |
offering free sessions |
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When a client requires a refund, the payment should be in the form of |
Services, such as additional training sessions |
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What percentage of individuals begin an exercise program drop out within 6 months? |
50% |
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The leg extension is an example of what type of exercise? A) multi-joint B) closed chain C) open chain D) free weight |
C |
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If an individual performs 3 sets of 8 reps of 100 lb. (45 kg) on the bench press, what is the training volume? |
2,400 lb. 3x8x100 |
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Relaxation techniques recommended by fitness trainers include |
Autogenic training (mental imagery), diaphragmatic breathing, progressive muscle relaxation |
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What is the function of a beta blocker? |
prevents an increase in heartrate |
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Time for the Golgi tendon organ to gradually override the muscle spindle is during which type of stretching |
Static |
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Those muscles that contract first in every exercise and are the muscles that resist movement are the |
Core muscles |
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What is primarily responsible for initiating hip flexion? |
psoas major and minor, iliacus; all combined to form illiopsoas |
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What is the acceptable range of motion for the knee in extension? |
120-0 degrees |
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The frontal (coronal) planes divide the body between |
anterior and posterior |
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Blood pressure is the product of the _________ and the total peripheral resistance |
cardiac output; BP = Q x TPR equation: cardiac output = Q (measure of the amount of blood that is pumped out of the heart in one minute); made up of two components: heart rate (HR) and stroke volume (SV) SV refers to the quantity of blood pumped out of the left ventricle with every heart beat. The exact volumes are not easily measured, so they are often estimated based on what we know about stroke volume and the factors that it affects such as blood pressure which we can measure. |
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The sensory receptor responsible for preventing overstretching is the ___________ and for preventing overcontracting is the ____________. |
Muscle spindle, Golgi Tendon organ |
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An impulse is a Force over __________. Work is a product of Force and ____________. |
Time, distance |
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The ___________ relationship is the relationship between the length of the muscle and the tension produced by the muscle |
length-tension |
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Power can be described by what equation? |
Work/Time; (FxD)/T |
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Which term refers to a maximum force a muscle or muscle group can generate at a specified velocity? |
strength |
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Interval workouts in a cardiovascular training regimen should be utilized during which stage of training? |
Intermediate and advanced stages |
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How is the erector spinae engaged? |
anterior pelvic tilt, with hip flexors, created by lumbar flexion and hip extension |
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Using elastic tubing to correct a valgus knee with any squatting or deadlifting pattern is known as |
reactive neuromuscular training |
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What describes the replication of kinesthetic sensations associated with an action? |
mental imagery |
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What are the applications of exercise psychology? |
motivation, interventions, exercise adherence |
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During the first month of training, which type and duration is the most appropriate? |
aerobic endurance training for 20 minutes or less |
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The main focus during the first mesocycle of training is |
coordination and cardiovascular endurance |
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What principle of resistance training denotes the concept of systematically manipulating program variables to continually increase training stimulus over time? |
progression |
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the three minute step test is used to determine an individual's |
cardiovascular fitness and tolerance to exercise |
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the level of an individual's exertion during exercise is most accurately determined by |
use of the RPE scale (subjective scale) and heart rate monitor |
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Which assessment is best suited to be performed at the end of the initial assessment protocol? |
Aerobic capacity |
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significant increase in thirst in a client could be showing early signs of |
diabetes |
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What type of stretch is best for post-exercise because it allows better blood flow and circulation? |
static |
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Define periodization |
cycling of training to vary stress |
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How many minutes is a general or sport-specific warm-up recommended? |
5-10 minutes |
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What is overreaching? |
the short-term overload that can be managed within a few days |
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What bones depend on the wrist? |
ulna, radius, carpal |
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During an isometric exercise, muscle length |
stabilizes under load; remains relatively constant |
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Allowing a body to adapt to a new stimulus before moving on to the next level of fitness training requires approximately |
4-8 weeks |
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What is the first step to take to help a client reach their goals? |
Assess |
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The ranking of carbohydrates based upon its immediate effect on blood glucose is called |
glycemic index |
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All of the following are methods used to test cardiovascular health except A) resting heart rate B) resting metabolic rate C) resting blood pressure D) V02 max |
B; deals with energy consumption |
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What are examples of antihypertensive medications? |
calcium channel blockers, ACE inhibitors, diuretics |
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What is the cholesterol range for being at risk for coronary heart disease? |
Current hypercholesterolemia or total serum cholesterol of greater than 240 mg/dl or HDL of less than35 mg/dl or on current cholesterol medication |
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How much time should the client give the trainer when canceling a session? |
24-48 hours |
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The type of business structures available when creating a business with one other person would be |
limited liability corporation, general partnership, S-corporation |
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Other than educational levels, what is a crucial differentiating factor between professional fitness trainer and personal fitness trainers? |
business and sales |
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All of these are guidelines to follow for exercise nutrition except A) goal B) starting position C) motion D) coordination |
D |
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A trainer should allow a minimum of ___________ minutes between clients to prepare for the next training session |
5-10 minutes |
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Which term describes the varying of the FITTR principles to achieve an individual goal within a macrocycle? |
periodization |
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During the initial assessment, which exercise is used to determine lower body strength? |
leg press |
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If a body part is torn away from a body, one should |
place the body part in a moistened gauze and sent to the hospital with patient |
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What statement is true with respect to ROM at the iliofemoral joint? |
ideally, the pelvis would be at neutral position; too much or too little pelvic tilt can be detrimental to low-back function |
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Symptoms of excessive thirst, excessive sweating, and cold clammy skin can be indication of |
heat exhaustion |
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What makes a special population? |
chronic conditions such as asthma and outstanding performance |
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How long should the cool down be? |
10-15 minutes |
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In an overhead lateral reaching stretch, which muscles are stretched? |
external obliques |
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a flexibility specialist who applies gentle pressure into a joint to perform a specific muscle stretch, is performing what type of range of motion? |
passive |
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Which has a greater risk, an independent contractor or a gym employee? |
independent contractor |
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Which is used as a standard reference point--anatomical neutral or anatomical position? |
anatomical position |
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What are the functions of the oblique group? |
flexion of the spine, rotation of the spine, increases intra-abdominal pressure |
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What are the benefits of a proper cool down? |
significant reduction of post-exercise soreness, return of the cardiovascular system to a recovery state, increased circulation to and from the periphery |
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What are the types of strength? |
absolute, relative, power |
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Between Eccentric, Isometric, and Concentric muscle actions, __________ is the 'strongest' and ___________ is the 'weakest' |
eccentric, concentric |
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What is the RDA? The RDA represents amounts of nutrients found to be adequate for approximately ________ of the population |
Recommended Dietary Allowances; 97% |
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In an incline bench press, what would be the "motion"? |
lower weight in a controlled manner |
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The division of muscle through three layers of fascia (endomysium, perimysium, and epimysium) during muscle contraction is significant because |
It enables separate innervation of muscle fibers within a muscle in accordance with the size principle of recruitment |
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What percentage of Americans engage in the recommended levels of physical activity by the CDC? |
25% |
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The primary mental health issues that negatively affects a person's ability to work out is |
depression |
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During the assessment, what is the first step? |
medical history review |
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True or False: Plyometrics training emphasizes strength over power |
False |
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What would be the most appropriate exercise at the beginning of a client's first full workout? |
bodyweight squats and bodyweight 12-inch high box step ups; emphasis on BODYWEIGHT |
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Aerobic exercise refers to |
exercise in which oxygen can be utilized efficiently by the muscles |
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Which muscles are primarily responsible for scapular elevation? |
upper trapezius |
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Of the following, which is not a type of diarthrodial joint? A) saddle B) hinge C) condyloid D) lever |
D |
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What are the types of functions and movements of the scapula? |
elevation, protraction, upward rotation |
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What is the difference between a static and dynamic postural assessment? |
Static is to measure one's posture while immobile, while dynamic is for motion |
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An individual who cuts food portions into small pieces, has a fear of gaining weight and can be depressed is a sign of |
anorexia nervosa |
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What is a synarthrodial joint? |
the joint is immovable |
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Which substance affects athletic performance more than any other nutrient? |
water |
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The Stages of Change Model is also known as the |
Transtheoretical Model |
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The Kubitz et al. study on sleep and exercise showed that people who exercised |
slept longer and fell asleep faster |
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An example of a smooth muscle is the |
stomach |
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Which artery can most easily and safely be used to accurately measure an individual's heart rate? |
radial |
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10-15% of an adult's protein intake in their daily diet is calculated as
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0.80 gram/kg of body weight |
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Which fat is solid at room temperature and comes from animals? |
saturated fat |
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The quadriceps group contains all of the muscles EXCEPT: A) rectus femoris B) vastus medialis C) vastus lateralis D) biceps femoris |
D |