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NETA Trainer Cert.
Personal Training study guide
| Question | Answer |
|---|---|
| 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
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