Flash cards for the ACSM CPT Test
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| Personal Trainer's Scope of Practice 1 | Screen and interview potential clients to determine their readiness for exercise and physical activity. This may involve communicating with the clients' health care team (especially for clients with special needs).
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| Personal Trainer's Scope of Practice 2 | Perform fitness tests or assessments (as appropriate) on clients to determine their current level of fitness.
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| Personal Trainer's Scope of Practice 3 | Help clients set realistic goals, modify goals as needed, and provide motiviation for adherence to the program.
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| Personal Trainer's Scope of Practice 4 | Develop exercise regimens and programs(often referred to as an "exercise prescription") for clients to follow and modify programs as necessary, based on progression and goals.
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| Personal Trainer's Scope of Practice 5 | Demonstrate and instruct specific techniques to clients for the safe and effective performance of various exercise movements.
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| Personal Trainer's Scope of Practice 6 | Provide clients with safe and effective exercise techniques or training programs as well as educate them about exercises that may be contraindicated.
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| Personal Trainer's Scope of Practice 7 | Supervise or "spot" clients when they are performing exercise movements.
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| Personal Trainer's Scope of Practice 8 | Maintain records of clients' progress or lack thereof with respect to the exercise prescription.
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| Personal Trainer's Scope of Practice 9 | Be a knowledgeable resource to accurately answer clients' health and fitness questions.
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| Personal Trainer's Scope of Practice 10 | Educate clients about health and fitness and encourage them to become independent exercisers.
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| How much moderate intensity exercise does ASCM recommend for adults 18-64 yrs old per week? | 2 1/2 hours
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| How much vigorous intensity exercise does ASCM recommend for adults 18-64 yrs old per week? | 1 1/4 hours
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| Hour much exercise should children and adolescents get per day? | 1 hour
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| What is ATP | Adenosine Triphosphate
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| What is the role of stored ATP? | The amount of ATP directly available in the muscle at any time is small, so it must be re-synthesized continuously if exercise lasts for more then a few seconds.
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| What are 3 different ways that the body can manufacture ATP? | Creatine Phosphate, anareobic glycolysis, and aerobic oxidation of nutrients to carbon dioxide and water.
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| What is ADP | Adenosine Diphosphate
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| CVD Risk Factor: Age | Men > 45yr Women >55
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| CVD Risk Factor: Family History | Myocardial infarction, coronary revascularization, or sudden death before 55 yr in father or other male first-degree relative or before 65 yr in mother or other female first-degree relative.
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| CVD Risk Factor: Cigarette smoking | Current cigarette smoker or those who quit within the previous 6 months or exposure to environmental tobacco smoke.
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| CVD Risk Factor: Sedentary lifestyle | Not participating in at least 30 min of moderate intensity physical activity (40%<60% VO2R) on at least 3d of the week for at least 3 months.
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| CVD Risk Factor: Obesity | Body mass index >30 kg x m-2 or waist girth >102 cm (40 in) for men and >88 cm (35 in) for women
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| CVD Risk Factor: Hypertension | Systolic blood pressure >140 mm Hg and/or diastolic >90 Hg, confirmed by measurements on at least two separate occasions, or on antihypertensive medications.
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| CVD Risk Factor: Dyslipidemia | Low-density lipoprotein cholesterol >130mg x dL-1 (3.37 mmol x L-1) or high-density lipoprotein(b) cholesterol <40mg x dL-1 (1.04 mmol x L-1) or on lipid lowering medication. If total serum cholesterol is all that is available, use >200mg dL-1.
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| CVD Risk Factor: Prediabetes | Impaired fasting glucose = fasting plasma glucose >100 mg x dL-1 (5.55 mmol x L-1) and <125 mg x dL-1) or impaired glucose tolerance = 2 h values in oral glucose tolerance test >140 mg x dL-1 (7.77 mmol x L-1) and <199 mg x dL-1 (11.04 mmol x L-1) taken 2
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| Negative CVD Risk Factor: High density lipoprotein cholesterol | >60mg x dL-1 (1.55 mmolx L-1)
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| Ipsilateral | On the same side
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| Valgus | Distal segment of joint deviates laterally
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| Varus | Distal segment of joint deviates medially
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| Flexion | Movement resulting in a decrease of the joint angle, usually moving anteriorly in the sagittal plane
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| Extension | movement resulting in an increase of the joint angle, usually moving posteriorly in the sagittal plane
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| Abduction | Movement away from the midline of the body, usually in the frontal plane
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| Adduction | Movement toward the midline of the body, usually in the frontal plane
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| Horizontal abduction | Movement away from the midline of the body in the transverse plane, usually used to describe horizontal humerus movement when the shoulder is flexed at 90 degrees
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| Horizontal Adduction | Movement toward the midline of the body in the transverse plane, usually used to describe horizontal humerus movement when the shoulder is flexed at 90 degrees
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| Internal (medial) rotation | Rotation in the transverse plane toward the midline of the body
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| External (lateral) rotation | Rotation in the transverse plane away from the midline of the body
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| Lateral flexion (right or left) | Movement away from the midline of the body on the frontal plane, usually used to describe neck or trunk movement
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| Rotation (right of left) | Right or left rotation in the transverse plane, usually used to describe neck and trunk movement.
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| Elevation | Movement of the scapular superiorly in the frontal plane.
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| What describes the systemic approach to learning anatomy? | Anatomy learned according to organ systems
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| Which of the following organ systems are studied biomechanically as a health and fitness professional? | Skeletal, muscular, cardiovascular, and respiratory.
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| What is the field of study focusing on the principles of physics in relation to energy and force as applicable to the human body's movements? | Biomechanics
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| What is another term for the body orientation known ans inferior? | Caudal
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| What is a more commonly used term for cranial orientation? | Superior
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| When discussing the segments of the body and their associated planes, where does the axis lie within that plane? | Perpendicular to the plane
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| What are the three cardinal planes of the body? | Sagittal, frontal, transverse
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| Which plane is known to divide the body into superior/inferior segments? | Transverse
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| To which plane does the mediolateral axis lie perpendicular? | Sagittal
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| Which type of movement is a combination of flexion, extension, abduction and adduction? | Circumduction
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| Flexion is a type of movement that performs what action? | Decreases the angle of the joint
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| In what plane does the movement of flexion occur? | In the sagittal plane, around the mediolateral axis
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| In what plane and axis does the movement of extension occur? | Sagittal plane, mediolateral axis.
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| Which type of motion increased the angle of the moving joint? | Extension
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| What describes the movement type called adduction? | Movement towards the midline of the body in the frontal plane.
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| Pain, discomfort (or other anginal equivalent) in the chest , neck, jaw, arms, or other areas that may result from ischemia. Features favoring an ischemic origin: Character: | Constricting, squeezing, burning, "heaviness" or "heavy feeling"
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| Pain, discomfort (or other anginal equivalent) in the chest , neck, jaw, arms, or other areas that may result from ischemia. Features favoring an ischemic origin: Location: | Substernal, across midthorax, anteriorly;in one or both arms, shoulders; in neck,cheeks, teeth; forearms, fingers in interscapular region.
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| Pain, discomfort (or other anginal equivalent) in the chest , neck, jaw, arms, or other areas that may result from ischemia. Features favoring an ischemic origin: Provoking factors: | Exercise or exertion, excitement, other forms of stress, cold weather, occurrence after meals.
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| Pain, discomfort (or other anginal equivalent) in the chest , neck, jaw, arms, or other areas that may result from ischemia. Freatures against an ischemic origin: Character: | Dull ache;"knifelike," sharp, stabbing; "jabrs" aggravated by respiration.
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| Pain, discomfort (or other anginal equivalent) in the chest , neck, jaw, arms, or other areas that may result from ischemia. Features against an ischemic origin: Location: | In left submammary area; in left hemithorax
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| Pain, discomfort (or other anginal equivalent) in the chest , neck, jaw, arms, or other areas that may result from ischemia. Features against an ischemic origin: Provoking factors: | After completion of exercise, provoked by a specific body motion.
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| Dyspnea | Abnormally uncomfortable awareness of breathing
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| Shortness of breath at rest or with mild exertion/dyspnea | Dyspnea should be regarded as abnormal when it occurs at a level of exertion that is not expected to evoke this symptom in a given individual. This could indicate presnce of cardiopulmonary disorders,, in paticular left ventricular dysfunction or COPD.
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| Syncope | Loss of consciousness
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| Most common cause of syncope | Reduced perfucion to the brain.
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| Possible cause of dizziness and syncope during exercise | Things that result from cardiac disorders that prevent the normal rise in cardiac output, such as CAD, hypertrophic cardiomyopathy, aortic stenosis, and malignant ventricular dysrhythmias.
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| Syncope and dizziness after exercise: Is it okay? | Should not be ignored, these symptoms may occur even in healthy persons as a result of a reduction in venous return to the heart
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| 1lb to kg | 0.453592kg
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| 1kg to lb | 2.20462lb
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| 1cm to in | 0.393701in
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| 1in to cm | 2.54cm
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| Absolute VO2max | VO2max that does not take into account weight
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| TPB (Behavioral Change Theory) | Theory of Planned Behavior
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| Theory of Planned Behavior: Main Idea: | The intention to make behavior change leads to change. If a client has a positive attitude about change, feels that it is enjoyable has feelings of controllability and self efficacy and recognizes that the social network values change the will change.
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| Theory of Planned Behavior: Important Tools: | Enhance self-efficacy
Explore attitudes related to change
Introduce enjoyable activities
Utilize group activities or buddy systems
Help identify and engage social support
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| Theory of Planned Behavior: Strengths: | TPB treatments significantly increase intention
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| Theory of Planned Behavior: Limitations: | "Intention-behavior gap" inteintion does not always lead to behavior.
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| SCT (Behavioral Change Theory) | Social Cognitive Theory
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| Social Cognitive Theory: Main Idea | Outcome exceptions and self efficacy are the most important factors to behavior change. The physical and social environment is key. One's skill set, reinforcement and incentives copings skills, experiences, and thoughts and feelings determine change.
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| Social Cognitive Theory: Important Tools | Utilize role models
Self-monitoring planning and problem solving
Increase Social Support
Skill development, self efficacy
Utilize environment cues and reinforcements
Break thought chains (stop feelings and behaviors)
Recognize past success
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| Social Cognitive Theory: Strengths | Considers client's environment, thoughts and feelings toward behavior change
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| Social Cognitive Theory: Limitations: | Many factors to consider in one treatment program
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| GST (Behavioral Change Theory) | Goal Settings Theory
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| Goal Setting Theory: Main Idea: | Setting goals causes change, Mostly settings goals that are specific manageable attainable realistic and time specific lead to behavior change. Also important to change is self efficacy feedback, skill level and the perceived importance of the goal.
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| Goal Setting Theory: Important Tools: | Self-directed goals
Utilize recording and monitoring tools
Problem solving skills
Feedback
Allow client to express reasons to change
Review past successful goals and "what worked"
Regular goal settings
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| Goal Setting Theory: Strengths: | Gives clients a concrete plan for change
May be utilized within other theories
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| Goal Setting Theory: Limitations: | May not address factors such as thoughts emotions and environment
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| Small Changes Model: Main Idea | Change is achieved through realistic maintainable goals that are small relative to baseline, and cumulative. Combines components such as goal setting feedback and self monitoring to yield achievement of goals and increases in self efficacy to make change.
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| Small Changes Model: Important Tools: | Self selected goals
Goals are relative to baseline
Goals are small
Utilize monitoring tools and feedback
Problem solving skills
Goals are linked to lifestyle and maintainable across time
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| Small Changes Model: Strengths: | Promotes gradual and cumulative behavior change while increasing self-efficacy
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| Small Changes Model: Limitations | New Theory with only a handful of studies to date. Moreover, little is known about its effectiveness for certain groups of people.
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| Socioecological Theory: Main Idea | Behavior change is a result of not only the invidual factors but also the social structure, environment, community, policy, and law
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| Socioecological Theory: Important Tools: | Address barriers and highlight supports
Create and eco-map
Work with social network to affect change
Help clients explore and ask for social support
Implement cues in the environment for change
Allow clients to share cultural and community practices
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| Socioecological Theory: Strengths: | Recognizes that clients are affected by their greater environment
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| Socioecological Theory: Limitations: | The environmental structure (including community, policy, and law) can be very difficult to change and change is slow at best.
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| TTM (Behavioral Change Theory) | Transtheoretical Model of Change
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| Transtheoretical Model of Change: Main Idea: | Change is based on one's readiness to change. Clients can move through change stages using the processes of change. Personal Trainers should begin working with the clients in their current stage.
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| Transtheoretical Model of Change: Important Tools: | Decisional Balance
Processes of change (self liberation, reinforcement management, dramatic relief)
Self-efficacy and confidence in change
"Rolling with Resistance"
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| Transtheoretical Model of Change: Strengths: | Helps those at all stages of readiness (no required readiness)
Reduces Friction between client and CPT
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| Transtheoretical Model of Change: Limitations: | Research shows mixed results
May be more effective for some behaviors than others
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| HBM (Behavioral Change Theory) | Health Belief Model
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| Health Belief Model: Main Idea: | Behavior change is predicted by one's feelings of susceptibility to health consequences, the perceived seriousness of the consequences, and the belief that making changes will reduce the risk.
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| Health Belief Model: Important Tools: | Explore health concerns and vulnerability
Education
Identify barriers and benifits to change
Use of external cues to remind clients of risks and benefits
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| Health Belief Model: Strengths: | Clients have a greater understanding of health
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| Health Belief Model: Limitations: | May not be as effective for clients who do not have identified health risks.
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| Kcal in Carbohydrates | 4kcal
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| Kcal in Protein | 4kcal
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| Kcal in Fat | 9kcal
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| Kcal in Alcohol | 7kcal
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| VO2 to METs | VO2 / 3.5 = METs
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| Type 1 | Slow Twitch
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| Type 2 | Fast Twitch
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| Type 2a | Fast twitch but more endurance
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| Type 2b | Pure fast twitch, lots of power low endurance
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| Specificity of training | Only the muscles that are trained will adapt and change in response to a given program.
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| SAID | Specific Adaptions to Imposed Demands
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| SAID Principle | Indicates that the adaption will be specific to the demand that the exercise places upon the individual.
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| Progressive overload | As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptions and improvements. Thus, if the load or volume is not increased over time progress will be limited.
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| Variation in training | No one program should be used without changing the exercise stimulus over time. An example of increasing variety training is periodized training.
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| Periodization Training: | The phasic manipulation of the training variables, as a means of optimizing desired physiological outcomes while concurrently reducing the incidence of over training. Allows for optimal training and recovery time in a resistance training program.
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| Prioritization of training: | It is difficult to train for all aspects of muscular fitness. Thus within a periodized training program, one needs to focus or prioritize the training goals for each training cycle. This technique is often used in athletics
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| Training Variables | Volume, intensity, frequency, and rest intervals
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| Fulcrum | Joint
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| Effort | Muscle Insertion
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| Resistance | Load
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| Dynamic Constant External Resistance Devices | Essentially free weights and machines. Anything that has a constant resistance.
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| Order of Exercises: | Large muscle groups before small
Multi joint before single joint
Alternate push/pull for total body
Explosive/plymoterics before normal strength training
Weak before strong
Most intense to least intense
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| Muscular Strength: Novice: Volume | 1-3 sets per exercise
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| Muscular Strength: Novice: Intensity | 60%-70% 1RM
8-12 repetitions
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| Muscular Strength: Novice: Rest Period | 2-3min between sets for core lists
1-2min for assistance exercises
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| Muscular Strength: Novice: Frequency | Novice: 2-3days/week
Intermediate: 3-4days/week
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| Muscular Strength: Advanced: Volume | Multiple set programs with systematic variations in volume and intensity
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| Muscular Strength: Advanced: Intensity | Cycling load of 80%-100% 1RM
Progressing to heavy loads 1-6 reps
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| Muscular Strength: Advanced: Rest Period: | 2-3 min between sets for core lifts
1-2 min for assistance exercises
Extended rest periods may be necessary
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| Muscular Strength: Advanced: Frequency | 4-6 days per week
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| Muscular Hypertrophy: Novice: Volume | 1-3 sets per exercise
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| Muscular Hypertrophy: Novice: Intensity | 70%-85% 1RM
8-12 reps
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| Muscular Hypertrophy: Novice: Rest Period | 1-2 min
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| Muscular Hypertrophy: Novice: Frequency | Novice: 2-3days/week
Intermediate: up to 4days/week split routines
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| Muscular Hypertrophy: Advanced: Volume | 3-6 sets per exercise in periodized manner
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| Muscular Hypertrophy: Advanced: Intensity | 70%-100%1RM be used
1-12 repetitions per set
6-12 repetitions for the majority
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| Muscular Hypertrophy: Advanced: Rest Period | 2-3 min for heavy loading
1-2min moderate to moderate-high intensity
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| Muscular Hypertrophy: Advanced: Frequency | 4-6 days/week
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| Muscular Power: Novice: Volume | 1-3 sets per exercise
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| Muscular Power: Novice: Intensity | Light to moderate load
30%-60% of 1RM for upper body exercises
0%-60% of 1RM for lower body exercises
3-6 reps not to failure
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| Muscular Power: Novice: Rest Period | 2-3min between sets for primary exercises when intensity is high
1-2min for assistance ex
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| Benefits of warming up before cardiovascular exercise: | Reduce the chance of injury to muscles or joints by increasing the extensibilty of connective tissue.
Improve joint range of motion and function.
Help prevent ischemia (lack of oxygen) of the heart, which may occur in clients with sudden exertion.
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| Recommended Length of warm up: | 5-10 minutes
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| What is a contusion? | A bruise
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| The Female Athlete Triad | Low bone density
Low Energy
Low or no menstrual cycle
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| BMI underweight | Anything below 18.5
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| Precontemplation | An individual that is not active and is not thinking about becoming active.
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| Contemplation | An individual that is not physically active but is thinking about becoming active.
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| Preparation | An individual that is currentlyengaging in some physical activity but not at the recommended level.
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| Action | An individual that is physically active at the recommended level for fewer than 6 months
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| Maintenance | An individual that has been physically active at the recommended level for six or more months.
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