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1. What are the 3 kinds of primary warning signs that can indicate the in- dividual needs a break from training or is training too hard? Give at least one example of each.: Life signs -Loss of interest in normally enjoyed activities. -Increased irritability. -Increased sleeping problems. Training signs -Deterioration in performance. -Fatigue during workout that lasts throughout day. -Loss of motivation. Health signs -Increased resting heart rate and/or blood pressure. -Loss of appetite or nausea. -Head colds. 2. What information should be included in the initial client assessment?: Infor- mation Included in General History --Occupation - daily work routine, working conditions, and routine work activities (i.e., sitting at a computer) --Lifestyle - hobbies, likes and dislikes, opportunities for small fitness changes, diet and alcohol consumption, smoking, etc. Information Included in Medical History --Injuries & Surgeries --Diseases and Medical Conditions - includes things like arthritis, diabetes, and hypertension, as well as chronic pain issues (sciatica, shin splints, etc.) --Medications - prescription, over-the-counter, and herbal/natural remedies 3. Define periodization and list at least three ways to accomplish periodization in the training program.: Periodization is the use of progressive cycles (varying volume and intensity) in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase effectiveness of the training program. Ways to Vary Volume and Intensity -Changing the choice of exercises -Varying the order of exercises -Adjusting resistance or load -Adjusting number of sets of an exercise -Changing the number of exercises for a specific muscle group 4. Name and describe the different types of flexibility.: There are 3 types of flexibility: corrective, active, and functional. Corrective flexibility -First part of the flexibility continuum. -Designed to correct muscle imbalances and improve joint ailments. -Involves static stretching - stretching the antagonist muscle and holding the posi- tion. Active flexibility -Second phase of flexibility continuum. -Improves the efficiency of neuromuscular interactions. -Active-isolated stretching uses agonist and synergist muscles to allow the antago- nist muscle to stretch. Functional flexibility -Final phase of the flexibility continuum. -Allows for the achievement of maximum extensibility of soft tissue and neuromus- cular control, increasing power as well as strength. -Dynamic stretching utilizes a combination of active muscle exertion, speed of movement, and momentum to stretch a group of muscles. 5. What is the recommended order of the fitness assessment tests?: Fitness assessment tests should be completed in the following order for the best, most accurate results: -Non-fatiguing tests (i.e., height/weight measurements, skinfolds, vertical jump, etc.) -Agility tests -Maximal strength and power tests -Sprint tests -Muscular endurance tests -Flexibility tests 6. How is the maximum heart rate determined?How are the upper and lower limits of the heart rate range determined?: 220 - Age = Maximum heart rate Lower limit of heart rate range = Maximum heart rate multiplied by 0.6 Upper limit of heart rate range = Maximum heart rate multiplied by 0.85 8. What are the 7 most common legal claims made against personal trainers?- : Slip and Fall Equipment Usage Supplements Sexual Harassment Proper Qualifications Emergency Response Client Confidentiality 9. Name at least 5 ways in which you can manage your legal risk as a personal trainer.: Receiving the proper education Appropriate training for each client Limiting liability through avoidance, retention, reduction, and transfer Proper conduct Providing a proper training area Documentation - detailed and thorough 10. What does the acronym READ stand for with regards to customer service?- : R - Rapport Confidence, enthusiasm, and professionalism are essential to forming a good rap- port with clients. E - Empathy For empathy, try to understand the thought process behind actions. A - Assessment Ask the client questions, and paraphrase what the client has said to verify your understanding. D - Development Develop individualized programs by taking into account the client's needs and goals. 11. List and define the different business types available to personal train- ers.: Independent Contractor - A personal trainer who is paid by health clubs in exchange for personal training services Sole proprietorship - Business owned by one person & the operating license is obtained from the state/local city in which the business is located Partnership - Business owned by two or more people - informally or by contract Corporation - Formal business ruled by a contract & bylaws; separate from owners & managers S Corporation - Corporation treated as a proprietorship or partnership 12. Define biomechanics.: Definition: the mechanics of tissues, joints, and human movement. Biomechanics applies engineering principles like fluid mechanics and thermody- namics to biological organisms, incorporating mathematical concepts to analyze biological systems and design and develop equipment & techniques to correct problems, prevent injuries, and enhance performance. 8/ Found primarily in fatty fish (like salmon or sardines), avocados, and walnuts. --Triglycerides --Unsaturated fats --Saturated fats --Trans fats are the least healthy of all the fats because they are difficult for the body to metabolize and are associated with health problems like high cholesterol and heart disease. 16. What are the signs and symptoms of dehydration?: Moderate Dehydration Sticky, dry mouth Fatigue Headache Lightheadedness or dizziness Muscle weakness Severe dehydration Very dry mouth Extreme thirst Rapid heartbeat Confusion and irritability Sunken eyes Cessation of sweating Fever The function of water in the human body is extensive and should be repeatedly emphasized to clients. When we exercise our bodies generate heat, to regulate our temperature we sweat, and as we sweat our body loses water and other valuable nutrients which can increase the chance of muscle cramps or injury. Additionally, dehydration can cause serious health issues and even death, if not properly ad- dressed. At the first sign of dehydration, it is vital that the person STOP training and adequately rehydrate before continuing. 17. What exercises are safe to perform during pregnancy?: Low Impact Exercis- es Dancing Yoga Pilates Water Exercises Swimming Water Aerobics Aerobic Exercises Heat exhaustion occurs when one is playing, working, or exercising in a hot and humid area that causes extensive sweating and overheating - the amount of water lost cannot be replaced quick enough to keep the body temperature from rising. Body temperature does not rise above 104UF. Signs include: paleness, moist skin, sweating profusely, increased pulse rate. Individual may experience: headache, dizziness, nausea, weakness, muscle cramps. Body will be able to self-regulate its temperature if allowed to cool down and rest. Heat stroke Heat stroke usually occurs when a person is performing strenuous activity under extremely hot conditions - the individual's body is no longer able to control its body temperature. Body temperature can be 105UF or higher, and the elevated temperature can lead to brain damage or damage to vital organs. Signs include: skin becomes flushed, hot and dry, high blood pressure that drops dra- matically very quickly, body ceases sweating, deterioration in mental performance. Individual may experience: hyperventilation, confusion, dizziness, hallucinations, unconsciousness, or even coma. Life-threatening medical emergency. 21. What kind of exercises should form the foundation of an exercise program for people with arthritis?: 1) Range of motion exercises, such as stretching and dance, should form the foundation of exercise programs for people with arthritis because they will help increase flexibility, maintain normal joint movement, and decrease stiffness and the inflammation that causes pain. 2) Strengthening exercises to increase muscle strength helps to support and protect joints. 3) Endurance exercises improve overall body function and cardiovascular fitness. 22. List the steps necessary to induce an asthma attack with mild symptoms, such as might be utilized by an athlete to reduce the chances of having an asthma attack while training.: 1. The technique should be considered with and approved by the client's physician. 2. The client should take their normal medication. 3. Warm up for 10-15 minutes by having the client's heart rate at 50-60% of the normal rate. 4. Cool down or stretch for 10-15 minutes and have the client stay hydrated. 5. The client should work to 70-85% of the normal heart rate. 4 Type 1: --A person's pancreas malfunctions and starts to lose the ability to secrete insulin. Without insulin, glucose cannot gain entry into the cells and will accumulate in the blood, which can elicit many dangerous outcomes. --People with Type 1 diabetes mellitus can inject insulin that mimics their own insulin. Type 2: --Insulin production and levels are normal, but for reasons not yet fully understood, the person's cells stop responding to the insulin, which blocks glucose from entering the cells and causes high blood glucose levels. --Some people with Type 2 diabetes mellitus can manage their diabetes with diet and exercise and without medication. 25. Identify the proper method of establishing daily caloric intake require- ments.: There are 2 simple ways to determine caloric intake requirements: resting metabolic rate (RMR) and lean body weight (LBW). RMR is the amount of energy needed to sustain the body at rest, and can be calculated by multiplying the client's body weight by 10. Then, estimate the calories expended by the client's daily activities and training sessions. (Body weight x 10) + calories used during daily activity & training LBW can only be calculated if you know the client's body fat percentage. Multiply the client's body fat percentage by her weight, then subtract the pounds of body fat from the total weight. Determine the lower limit of caloric intake by multiplying LBW by 16, then add 500 calories to find the upper limit. -Body fat percentage x Weight = Pounds of body fat -Weight - pounds of body fat = LBW -LBW x 16 = Lower limit of caloric intake Lower limit of caloric intake + 500 calories = Upper limit 26. The cardiovascular system is responsible for:: The cardiovascular system is composed of the heart, blood vessels, and the blood itself. It plays an important role in maintaining homeostasis in the body and is responsible for seven primary functions in the body. -Transportation of oxygenated blood from the lungs to the rest of the body and 
