Partial preview of the text
Download ACTION PERSONAL TRAINING - PART 2 and more Exams Advanced Education in PDF only on Docsity!
1. List at least 5 benefits of a warm-up.: A warm-up is a short duration of activity preceding major exercise, and is necessary to increase muscle temperature and general core temperature of the body. Every training session should begin with a warm-up. -Increase in metabolic requirements. -Makes physical performance more effective & efficient. -Prevents blood lactic acid accumulation in the muscle, which helps to prevent premature fatigue. -Contributes to efficient removal of metabolic by-products. -Slowly increases blood flow to muscles. -Makes muscle tissue more stretchable. -Reduces risk of tearing muscle fibers, tendons, and muscle tissue -Allows warmed muscles to move faster and to generate more force for greater mechanical efficiency. -Enhances neural transmission and motor-unit recruitment -Allows nerve impulses to travel faster for quick reaction times -Provides early alerts for potential musculoskeletal or cardiorespiratory problems 2. Identify the 3 energy systems for the body.: -ATP-CP system - is used for immediate energy, up to 10 seconds. -Lactic acid or Glycolytic system - is used for short-term energy, up to about a minute. -Aerobic or Oxidative system - is used for long-term energy production, for greater than two minutes worth of activity. 3. Define ATP and describe its function in the body.: Adenosine triphosphate (ATP) is the "energy currency” of the cell, because it has the ability to store large amounts of energy in the chemical bonds of its phosphates - in a form that cells can use. (At any one time, the amount of ATP stored in the body is very small, so the body must have a continuous means of generating more.) 4. How is the RM target for resistance training determined?: In a single training 2] -Traditional periodization involves varying volume and intensity in a patterned way. -Step wise periodization is the use of increasing intensity while decreasing volume of exercise during the training - generally 8 reps to 5 reps to 3 reps. -In undulating periodization, volume and intensity are increased and decreased but not in a traditional pattern. -Overreaching periodization consists of varying the volume OR the intensity over a short period of time and then returning to the normal training program. -Non-linear periodization is used when the client may have time constraints and a busy life. 6. Describe the different types of warm-ups.: There are 3 major types of activ- ities that can accomplish efficient warm-up: general, activity-specific and passive warm-up. Often, however, warm-up exercises may be grouped as active and passive. A general warm-up involves rhythmic and continuous movement and callisthenic exercises. Mostly large-muscle groups are engaged, and a general warm-up is more appropriate than a passive warm-up when a demanding physical activity is to follow. An activity-specific warm-up includes movement that is actually a part of the main physical activity, and usually includes 8-12 minutes of dynamic stretching. A passive warm-up includes things like a hot shower, a massage, and heat applica- tions. 7. Define and describe SMFR.: Self myofascial release (SMFR) -SMFR is a technique used to remove knots from muscles that form during vigorous exercises or stressful activities. 4 -This technique incorporates the use of a foam roll or cylindrical object and body pressure to massage one's muscles and decrease micro-adhesions that lead to the formation of muscle knots. -Areas of the body that should be focused on when performing SMFR include: the gastrocnemius (calf muscle), tensor fascia/iliotibial tract band (hip and leg muscle), adductor (hip muscle), piriformis (gluteal) muscle, and the latissimus dorsi (triangular back muscle). 8. Define circuit training.: Circuit training refers to a group of activities that are performed one after the other with very little rest in between to form the workout regime. Once all of the exercises are finished, you have completed one circuit. 9. What are the three primary specificities necessary for muscle adaptation?- : In order for adaptation to occur, the body must "think" there is a reason for adaptation. This requires an interaction of three primary specificities: mechanical, neuromuscular, and metabolic. Q ACTION Personal Training - Part 2 Study online at https://quizlet.com/_7kbrr Balance is affected by three major principles: center of gravity, base support, and the relationship between center of gravity and base support. 12. Name two ways that the personal trainer can help the individual avoid overtraining.: The personal trainer should be able to identify the warning signs of overtraining, and for the safety of their clients there are certain things the trainer can do to help the client. Make sure the exercise regimen does not cause the client to overtrain. Ensure that the exercise regimen allows for an adequate recover period. Q ACTION Personal Training - Part 2 Study online at https://quizlet.com/_7kbrr Keep your client motivated. Expect (and let your client know to expect) some level of discomfort when starting a new program. If any of the three warning signs (life signs, training signs, or health signs) are seen, recommend that the client see a qualified clinician. 13. Identify one way to avoid developing dehydration with severe complica- tions while exercising.: Dehydration is very common and can quickly become serious. To avoid developing severe medical complications from dehydration while exercising, follow these guidelines: -Drink approximately 3 liters of liquid everyday, especially the day before a workout. -Drink at least 2 cups of liquid two to three hours before working out. -Replace sweat that is lost by drinking “% cup or more of liquid every 10 to 20 minutes. -Monitor fluid loss and do not rely on thirst to signal the next water break. -Re-hydrate within two hours after exercising. 14. Describe the primary function of carbohydrates, proteins, and fats in the body.: For athletes and physically active adults, each meal should consist of 65% of the calories from carbohydrates, 15% from lean protein, and 10% from fat. Carbohydrates are the body's primary source of instant energy, and are required to burn fat. Protein is necessary to build and repair body tissues and structures, is used in the process of synthesizing hormones and hemoglobin, and is the body's alternative 8/ Q ACTION Personal Training - Part 2 Study online at https://quizlet.com/_7kbrr Med GI 56-69 Whole wheat, brown rice basmati rice, sweet potato, table sugar High GI 70-99 Corn flakes, baked potato, watermelon, some white rice, white bread, candy, cereal 100 Straight glucose 16. How many calories per gram are found in carbohydrates, proteins, fats, and alcohol?: Carb - 4 Fat-9 Protein - 4 Alcohol - 7 17. Define electrolyte - and name the most common electrolytes.: Electrolytes are positively and negatively charged ions that carry electrical impulses, such as muscle contractions and nerve impulses, to other cells. The most common elec- trolytes are: Sodium chloride (table salt) Potassium Calcium Magnesium Phosphate Sulfate 10 Q ACTION Personal Training - Part 2 Study online at https://quizlet.com/_7kbrr 18. Define "duty of care".: Duty of care: the responsibility a personal trainer has to protect their clients from harm, due to the service-oriented client relationship. **Clients have a right to a safe environment whether the trainer is working for a fitness facility or on their own. As a personal trainer, it is your duty to ensure the client's safety through every means possible - hazards must be taken care of or proper warning must be given, do not allow clients to workout with faulty equipment, and make routine checks of all equipment and exercise areas prior to a training session. 19. Identify the primary method used to calculate a pulse and the two most common areas to locate a pulse.: Pulse is the frequency of the heart beat, and checking the pulse is an easy way to determine one's current heart rate or the number of heartbeats per minute (BPM). Q ACTION Personal Training - Part 2 Study online at https://quizlet.com/_7kbrr Each system works interdependently with the others for structural and functional efficiency. 
