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NETA Trainer Cert.

Personal Training study guide

What are some special considerations that are advised for designing a program with someone with Asthma? 1.) Prolonged warmup of 15min during which heart rate reach 50% to 60% of HRmax may help reduce of EIA or EIB 2.)Cool down period 10 to 15min advised to prevent rapid rewarming of airway lining (epithelium) 3.)Avoid pollen,pollution or cold air
What are some physical activity recommendations and exercise guidelines for older adults? 1.) 150min. moderate-intensity per week 2.) Resistance training should be performing at least 2 nonconsecutive days per week, consisting 8 to 10 exercises representing major muscle groups performed for 10-15 reps each one or more sets. 3.) Deconditioned or frail older adults lighter-intensity (40%-50%) 1-RM 4.) Stretching at least 2 days per week for 10min. 5.)Reduce risk of falling and injuries from falls, improve balance, agility and proprioception
What are some consideration guideline exercise for pregnant women? 1.) Cardiorespiratory exercise 3 to 4 days, low birth weight 2.) BMI < 25kg/m2 moderate intensity aerobic exercise 3.) BMI > Greater than or equal to 25 kg/m2 light intensity exercise 4.) Avoid supine position after 1st trimester to avoid obstructed venous return of blood to heart 5.) Avoid contact sports 6.) Exercise may begin 4 to 6 weeks after vaginal deliver 7.) 8 to 10 weeks after cesarean section, medical clearance
What are some warning signs to terminate exercise while pregnant? Vaginal Bleeding, Dyspnea before excretion, Dizziness or feeling faint, Headache, Chest pain, Muscle weakness, Calf pain or swelling, Preterm labor, Decreased fetal movement, Amniotic fluid leakage,
What is a Simple Reflection? Restating what client said with no interpurtation
What is a Complex Reflection? Making a guess of unspoken message
What is a Amplified Reflection? Exaggerating what client has said
What is a Double sided Reflection? Recognize what client said, but bringing up contradictory statements
What is a Feeling Reflection? Trying to get at emotions of clients feelings
What is a Reframing Reflection? Changing someone mindset from negative to positive
What are the 4 core communication of motivational interviewing (MI)? Open-ended questions, Affirming, Reflective Listening, Summarizing
What is Open-ended questions? (MI) Invite elaboration and conversation ex.) "How do you hope I might be able to help you?"
What is Affirming? (MI) Highlight positive, and recognize strength ex.) "I see that you're very committed to making this change"
What is Reflective Listening? (MI) Demonstrate understanding, clarification of client, confirmation of client thoughts or feelings (Self-Discover) ex.) "It sounds like...So If I heard you correctly "
What is Summarizing? (MI) Pull together interrelated its, reflecting thoughts or statements
List 5 segments of spinal column from superior to inferior. Indicate corresponding # of vertebrae for each area. Cervical, consists of ( 7 vertebrae ) Thoracic, consists of ( 12 vertebrae ) Lumbar, consists of ( 5 vertebrae also largest region ) Sacrum, consists of ( 5 fused vertebrae ) Coccyx, consists of ( 4 fused vertebrae )
What are the 6 verbal listening skills to remember? Paraphrasing, Reflecting, Repeating, Summarizing, Minimal Encouragers, Questioning
What is Paraphrasing? Restating using similar words
What is Reflecting? Underlying meaning of client is saying
What is Repeating? Re-stating message exactly the same
What is Summarizing? Include key points to transition to new topic
What is Minimal Encouragers? Words or non-verbals to help conversation
What is Questioning? Always ask questions gather more info.
What are the 5 stages of change in Transtheoretical Model? Precontemplation, Contemplation, Preparation, Action, Maintenance
What is Precontemplation? (TM) Client has no intention becoming physically active in excercise. Does not perceive any problems with lifestyle. ex.) "I won't.....I can't "
What is Contemplation? (TM) Client plans to start in the next 6 months ex.) "I may"
What is Preparation? (TM) Client plans to start exercise in the next month. May buy gym clothes and join a local gym ex.)"I will"
What is Action? (TM) Client has regular physical activity, first 6 months ex.)"I am"
What is Maintenance? (TM) Client sustains physical activity regularly for consecutive 6 months ex.) "I still am"
Recommended Dietary Allowance (RDA) for Protein? Adult general population 0.8 grams per kilogram of body weight, 10-35% protein intake. Edurance trained athletes consume 1.2-1.4 grams protein per body weight per day...... Strength trained athletes consume 1.2 to 1.7 grams/kilogram/day
How do you achieve a safe and effective weight loss? Achieved through a negative caloric balance of 500-1000 calories per day. A caloric deficit would result inn 1 to 2 pound of weight loss per week
Define Median (midline) of Anatomical location Divided body into right/left halves
Define "Medial" of Anatomical location Closer to midline or middle of the body
Define "Lateral" of Anatomical location Away from midline or middle of body
Define "Superior" of Anatomical location Closer to head ( away from feet )
Define "Inferior" of Anatomical location Away from head ( closer to feet )
Define "Proximal" of Anatomical location Closer to attached end of limb or center of body
Define "Distal" of Anatomical location Away, ( greater distance from ) end of limb
Define "Anterior" of Anatomical location On or toward front of body
Define "Posterior" of Anatomical location On or toward back of body
Define "Superficial" of Anatomical location Closer to or on surface of body ( external )
Define "Deep" of Anatomical location Further beneath or away from surface ( Internal )
Recommended Daily Amount of Carbohydrates 45-65%
Recommended Daily Amount of Fat 20-35%
Recommended Daily Amount of Protein 10-35%
Recommended Daily Amount of Fiber 14 grams/ 1000 calories, 25 grams women, 38 grams men
Recommended Daily Amount of Vitamin D 15mg/day for youth and adults 20mg/day for adults 70+
Recommended Daily Amount of Sodium less than < 2,300 mg
Recommended Daily Amount of Potassium 4,700 mg/day
Recommended Daily Amount of water 8-10 glasses per day ( 64-80oz. ) drink 24oz. for each 1lb. lost during exercise
MET's and Vo2 equation The # of METs x 3.5
How do you find Heart Rate Reserve ( HRR ) 220 - Age=HRmax.... HRmax - Resting Heart Rate = ( HRR ) Heart Rate Reserve...... HRR x Percent =__________ + Resting Heart Rate = THR
A 56 year old having resting heart rate of 76 wishing to exercise at moderate intensity of 60% her heart rate reserve. 220 - 56 = 164 b/min ( HRmax ) 164 - 76 = 88 ( HRR ) 88 x .60% = 52.8 + 76 = 129 b/min ( THR )
How do you calculate goal body weight Current body fat = total body weight (lbs) x Body fat % Lean body weight (LBW) = total body weight (lbs ) - body fat Goal % lean body weight = 100% - Goal body fat % Goal body weight = Current (LBW) / Goal % ( LBW )
Client weighs 230 lbs body fat 22%. If composition is improved to 18% body fat. What will goal body weight be? 230 x .22 = 50.6.... 230 - 50.6 = 179.4.... 100% - .18% = 82%.... 179.4 / .82 = 219lbs goal body weight
Blood pressure Classification Normal < 120 ( Systolic) < 80 ( Diastolic ) Prehypertension 120-139 ( Systolic ) 80-89 ( Diastolic ) Stage 1 hypertension 140-159 ( Systolic ) 90-99 ( Diastolic ) Stage 2 hypertension >160 ( Systolic ) >100 ( Diastolic )
Classification of overweight and obesity BMI < 18.5 ( underweight ) BMI 18.5-24.9 ( Normal ) Risk of Disease ( Low ) BMI 25.0-29.9 ( Overweight ) Risk of Disease ( Increased ) BMI 30.0-34.9 ( Class 1 obesity ) Risk of Disease ( High ) BMI 35.0- 39.9 (Class 2 obesity) Risk of Disease (Very High ) BMI >40.0 (Class 3 obesity ) Risk of Disease (Extremely High)
Waist to hip risk classification Disease Risk (very low) Men (<0.85) Women (<0.80) Disease Risk (Low) Men (0.85 - 0.89) Women (0.80 - 0.84) Disease Risk (Moderate) Men (0.90 - 0.99) Women (0.85 - 0.95) Disease Risk (High) Men (1.00 - 1.10) Women (0.96 - 1.05) Disease Risk (Very High) Men (>1.10) Women (>1.05)
How do you determine Obesity using waist line? Men >102 cm or 40 inches. Considered obese Women >88cm or 35 inches. considered obese, and greater risk of coronary disease (heart disease )
How to find waist to hip ratio Waist circumference (Divided by )Hip circumference
How would you find the fat that person needs to achieve their goal body weight? Current weight ( Subtract ) Goal weight ***Will give the amount of fat needed to lose***
Macronutrients calculations for nutrition label steps to take 1.) Grams of Fat x 9 kcal/gram = calories of Fat 2.) Grams of Carbs x 4 kcal/gram = calories of Carbs 3.) Grams of Fat x 4 kcal/gram = calories of Protein 4.) Add total calories, use as denominator for macro percent calculations
Upper cross syndrome ( Tight/Dominant Muscles ) Upper Trapezius Levator Scapulae Sternocleidomastoid Pectoralis major and minor Latissimus Dorsi Subscapularis
Upper cross syndrome ( Weak/Passive Muscles ) Deep cervical flexors Serratus Anterior Rhomboids Posterior Deltoid Middle/Lower Trapezius Infraspinatus and Teres minor
Lower cross syndrome ( Tight/Dominant Muscles ) Iliopsoas Hamstrings Hip Adductors Gastrocnemius Soleus Erector Spinae Iliotibial Band
Lower cross syndrome ( Weak/Passive Muscles ) Gluteus Maximus Quadriceps (Rectus Femoris) Gluteus Medius and Minimus Tibialis Anterior Rectus Abdominis Transverse Abdominis Internal/External Obliques
Positive Risk factor ( Age ) Men 45+, Women 55+
Positive Risk factor ( Family History ) Heart attack or death before 55 of male relative or 65 in female relative ( 1st degree )
Positive Risk factor (Smoker ) Current or quit less than 6 months
Positive Risk factor ( Blood Pressure ) 140/90 if either number is higher or both also if on medication ( antihypertensive )
Positive Risk factor ( High Cholesterol ) LDL Greater than equal to 130mg/dl (lower is good ) HDL Less than equal to 40mg/dl (Higher is good ) Greater than or equal to 200mg/dl total serum cholesterol
Positive Risk factor ( Diabetes ) Fasting glucose Greater than or equal to 126mg/dl
Positive Risk factor ( Obesity ) BMI Greater than or equal to 30 Men waist 40 inches+ Women waist 35 inches+
Positive Risk factor ( Sedentary ) Not doing 3x a week for 30min. for 3 months or more
Negative Risk factor (HDL Cholesterol ) Greater than equal to 60mg/dl
What is the normal resting heart rate for adults 60 to 90 beats per minute
Define the intensity level of exercise for (Light intensity) 30 to 40% of HRR, 2 to 3 METs, or RPE of 9 to 11 Scale= 2 to 4 out of 10
Define the intensity level of exercise for (Moderate intensity) 40 to 60% of HRR, 3 to 6 METs, RPE of 12 to 13 Scale = 5 to 6 out of 10
Define the intensity level of exercise for (Vigorous intensity) More than 60% HRR, more than 6 METs, anything greater than 14 RPE Scale = 7 or more out of 10
According to (ACSM) American College of Sports Medicine define "regular exercise" Planned structure activity, 30min moderate intensity, 3 days a week or more for at least 3 months or more
What does S.O.A.P. stand for when writing progress notes Subjective Objective Assessment Plan
What does the Subjective mean when writing (S.O.A.P. notes) Any pertinent info, verbal or written that is provided to fitness professional by client
What does the Objective mean when writing (S.O.A.P. notes) Measurements obtained, exercise performed, data collected from exercise sessions
What does the Assessment mean when writing (S.O.A.P. notes) Fitness professional interpretations and observations of clients performance, tolerance, progress, and outcomes
What does the Plan mean when writing (S.O.A.P. notes) Statements looking forward, (expected outcomes, program progression or modification, new activities)
Created by: TrainerChris23