Motivating Clients to Exercise and Achieve Fitness Goals, Exams of Nursing

Download Motivating Clients to Exercise and Achieve Fitness Goals and more Exams Nursing in PDF only on Docsity! 1 1 Canfitpro Exam Prep Questions and Answers 2025 How many calories in a gram of carbohydrates ? 4 How many calories are in 1lbs of fat? 3500 What does RICE stand for? rest, ice, compression, elevation What are the 5 SMART goals? Specific, measurable, attainable, realistic, and time sensitive What does EPOC stand for? excess post-exercise oxygen consumption What is a compound exersice? multi-joint exercises that works several muscle or groups at once Name 5 compound exercises. Squat, burpees, barbell hip raises, deadlifts, incline bench press, clean and press, parallel dips, pull ups, bent over rows, seated cable rows, landmines. What is a isolation exercise? Movements that involves limited joint or muscle group. Name 5 isolation exercises Bicep Curls, tricep push downs, leg extensions, legl Curls, shrugs, concentration Curls, barbell curl, preacher Curls. What are the 4 primary components of fitness? CMFB Cardio respiratory capacity, muscle strengthening, flexibility, body composition How would you describe or explain Body Composition to a client? What is body composition? It's the percentage of fat, bone, water and muscle in the human body. Define energythe ability to do physical work What is the byproduct of anaerobic glycolysis lactic acid 2 2 Define metabolism The sum of all chemical reactions in the body that either use or create energy What is the daily recommended intake of water for both men and women 3.7 l a day for men 2.7 l a day for women What is the Canfitpro promise? to inspire Healthy Living Through Fitness education What does AMRAP stand for? As many reps as possible What does FITT stand for? Frequency, Intensity, Time, Type How many calories does it take to burn 1lbs of fat? 3500 cal What are the 9 principles of canfitpro-pro training ? FISPRSARM FITT individualization specificity progressive overload recovery structural tolerance all around development reversibility maintenance What are the 5 stages of change? Pre-contemplation, Contemplation, Preparation, Action, Maintenance What are the 7 secondary components of fitness? Balance, Coordination, Agility, Reaction time, Speed, Power, Mental capability. Which is not a Primary Component of Fitness Agility How many ATP are given during the ATP-CP process? 1 atp How long does the ATP-CP system provide energy for? 10sec How long does anaerobic glycolysis provide energy for? Up to 2 mins Which aerobic energy system provides fuel for more than two minutes at moderate intensity ? Aerobic glycolysis What energy system is 38 ATP? aerobic glycolysis How many ATP are given during fatty acid oxidation 5 5 Name some key qualities of effective personal training specialists Listening, curious, intuitive knowledgable, supportive, respectful model of healthy behaviour , Trustworthy, enthusiastic, innovative patient, sensitive, flexible, self-aware resourceful, committed to providing timely in specific feedback, capable of providing clear reasonable instructions and programming, able to generate expectations of success Transtheoretical Model of Change? Hint 6 1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance 6. Relapse Describe the Precontemplation stage Not ready! Do not intend to start Describe the Contemplation stage Getting ready! They have started to think about exercising or changing behaviour and have most likely identified a course of action. More aware of the benefits of changing Describe the Preparation stage Ready! Clients are ready to start taking action and they takes small steps that they believe can help and make the healthy behavior a part of their lives. They may start talking about it with friends and family or social media. They are excited Describe the Action stage Actively making changes. At this stage people have begun to take the necessary action but not much time is passed since they started making a change clients at this stage have change the behavior in need to work hard to keep moving ahead. Describe the Maintenance stage Adherence to change. The stage begins after the person has successfully adhere to an exercise program for assisting. Approximately six months or more people at the stage of change their behavior but they need to be aware of situations that may tempt them to the back into the old unhealthy behavior particularly stressful situations. Intervention strategies for stages of change (Preparation Stage) hint 3 Evaluate support system and barriers Provide personalize exercise design Work on goalsetting an action plan READ CARDMotivating clients Try asking clients the following: When you reach your fitness goal of (whatever the client is striving for) describe what that will look like! what will you be saying ? what will others be saying ? how will that feel ? what will you do then? 6 6 Give examples of general motivational strategies Recall the purpose or goal they are working toward. Make the workouts fun. Let clients know what to expect as the workout proceeds in one setting up their next appointment. Provide positive behavioural feedback and comments specifically on what clients are doing right. Asked client how their personal circle is supporting them with the behavioural change. Ask whom they are sharing their success with encourage group participation in group support. Include variety in complexity to decrease boredom and increase enjoyment. Provide periodic assessment to give information about progress toward goal and offer positive reinforcement. Ask clients what they like about a work out when they felt successful or strong. Use behavioural change strategies such as personal goal setting journalling contracting and self management to foster a greater sense of competency and personal control. Always keep workout logs to chart progress display progress. Recognize goal achievement in progress through appropriate recognition. Ask what healthy reward they can provide for themselves when they reach milestones our goals along with journey. Ask what activities clients enjoy doing and incorporate them in their plan and workout programs. SMART goals: describe S Specific: What exactly do you mean by get in shape and feel better? How do you want to feel? What do you want to change? SMART goals: describe M Measurable: scale or body fat measurement. Where they see themselves on a scale of 1 to 10. Measure something else maybe like energy on a 1 to 5 scale. Could be want to play with kids more any scale really. 7 7 What is adipose tissue? fat SMART goals: describe A Attainable: assign specific attainable action example = 3 sessions a week or loose 2 lbs a week over day 10 to 20 weeks. SMART goals: describe R Realistic: set realistic time frames and goals, educate clients on the realities and problems with quick fix programs. SMART goals: describe T Time sensitive: the time frame, all goals should have a date set to it, long term vs short term. What is a realistic fat loss goal per week? 1 to 2lbs a week What is a realistic fat loss goal for 6 to 8 weeks ? 5 to 7lbs What does SMARTERS stand for Specific Measurable Attainable Realistic Time sensitive Evaluate Realign Success SMARTERS goals: describe E Evaluate: At predetermined dates is the client on tracked was the ultimate goal? what area has the client succeeded? where is more attention and effort needed? SMARTERS goals: describe R Realign: After evaluation if the client is off track, modify the program to ensure timely progress towards the ultimate goal SMARTERS goals: describe S Success: if progress is on track be sure to reward to success READ CARDWith respect to behaviour the best predictor of a persons likelihood to participate in an exercise program is -> previous experience an exercise program Chapter 1 Review Questions: What does the acronym SMART represent? A method of setting short term and long term goals with a client. Chapter 1 Review Questions: Explain the importance of providing the client with the "WHY" behind an exercise selected for her or his program. Give an example of a why for a squat. It's important for the client to know that this exercise or muscle group will help towards achieving their goals example of squats. Squats are a good compound 10 10 1 set 12 to 15 reps What does callisthenics mean? Body weight exercises. Strength, endurance, flexibility and coordination. How many days a week should you include stretching in your routine ? 4 or more Define FITT Frequency: how often client should be performing a particular components. Intensity: the difficulty lvl of the program component (heart rate, load,reps, watts, etc). Time: how long each components should last and rest. Type: choice or exercise (exercise, equipment or activity). Define Individualization? Available training time, starting fitness lvl, experience, etc Define Specific? Clients want to improve a particular aspect of their performance such as better runner or bigger muscles Define Progressive Overload? Clients must continuously challenge to see significant improvement over time. Increase weight, reps, sets, duration, intensity, complexity. Define Recovery? The recovery period must allow clients to return to the next workout at least as fit as they entered the previous one, if not more. Define Structural Tolerance? Refers to the strengthening of joints ( tendons and ligaments) this will result in the ability to sustain subsequently greater stresses When in the maintenance phase, what is the volume clients can train? Clients can train as little as 1/3 the volume at the same intensity for up to 12 weeks Food is absorbed by the body. This occurs primarily in the small intestine. What is the % off all absorption made here? 90% Where is water absorbed? Small Intestine What is another name for the Large Intestine? Colon What is the definition of Bioenergetics The study of how energy flows in the human body. The molecule that the body uses as it's energy currency is called ? Adenosine Triphosphate. ATP 11 11 Bioenergetics Terminology for Energy: Energy is the ability to do physical work. Bioenergetics Terminology for Metabolism: Metabolism is the sum of all chemical reactions in the body that either use or create energy. It's the combination of the catabolic and anabolic processes. What do you call the energy either used or created from all the metabolic processes is called ? Adenosine Triphosphate What are the 4 systems when forming ATP? A.A.A.F ATP-CP (phosphagen) 10sec Anaerobic (glycolytic) up to 2min Aerobic (glycolytic) 2min+ Fatty Acid Oxidation 2min+ What does Aerobic mean? With oxygen Explain why cardio is a good way to burn calories and fat : ATP is created by the Aerobic system by using stored fat and carbohydrates in order to fuel bouts of activity. In other words, your body uses fat and carbs and transforms it into energy or ATP Why does ATP-CP stand for ? Adenosine Triphosphate - Creatine Phosphate. READ CARDCP is the back up for ATP. Where is glucose found in the body? In the blood Chapter 2 Review Questions: List and name 3 of the secondary fitness components. 1. Agility: move or change direction quickly 2. Speed: Ability to move rapidly 3. Power: The product of strength and speed 4. Mental: Ability to concentrate during training Chapter 2 Review Questions: How would you explain body composition to a client who wants to achieve weight loss? Body composition: Is the proportion of fat free mass (muscle, bone, blood, organs and fluids) to fat mass (adipose tissue deposited under the skin and around organs) Once we know the amount of fat we can measure the amount lost to determine your progress. Chapter 2 Review Questions: Which components of the mind are as important as physical health? Mental health, Social health and Emotional Health. Chapter 2 Review Questions: What are the primary fitness components? Cardiorespiratory capacity Muscular capacity Flexibility Body composition 12 12 Chapter 2 Review Questions: Which of CANFITPRO's nine training principles is best demonstrated by the fallowing example? A client who has a goal of running a marathon should have included in their program some exercises that target the ankles, knees, hips, and back, because marathon training will stress those areas. A) Specificity? B) Individualization C) Structural Tolerance D) FITT Answer is: C Structural Tolerance Chapter 2 Review Questions: Which of the following accurately represents CANFITPRO's recommendation for cardiorespiratory activity? A) 300 mins of moderate-intensity activity per week B) 22 mins of vigorous-intensity activity per day C) 150 mins of vigorous-intensity activity per week D) All of the above Answer is: D) All of the above Chapter 2 Review Questions: What principle suggest that after training ceases, the body gradually returns to a pre-training state? A) Reversibility B) Maintenance C) Recovery D) Specificity Answer is: A) Reversibility Where is glycogen found in the body? In the muscles What happens when you run out of glycogen in the muscles and run out of glucose in the blood stream ? A by-product called Lactic Acid is produced! What is the lactate threshold? The point at which the body begins to form lactic acid, beyond what it can metabolize with the oxygen present. (So max reps max effort phase when your spent!) What happens when you produce too much lactic acid in the muscle ? Lowers the cellular pH and begins to slow the speed and strength of muscular contraction. (This is where you feel the ) When Lactic Acid lvls are high enough, it can result in temporary muscle failure (no further contraction can occur) this is called ? Lactic Acidosis 15 15 How many litres of blood does the average adult circulate every minute at rest ? 5 litres of During maximal effort, how many litres of blood are circulated every minute in a typical adult ? 6 or 7 times the amount of circulated at rest What is blood pressure? Blood being forced out of the ventricles and exerting force against arterial walls What is the average blood pressure at rest ? 120/80 Understanding BP Top number or 120 = systolic pressure Bottom number or 80 = diastolic pressure. What is systolic pressure? The pressure exerted on the walls of the arteries as the contracts, representing peak pressure in the system. What is diastolic pressure? The pressure exerted on the walls of the arteries as the heart relaxes and fills again, representing the lowest pressure in the arteries READ CARD!! During activities such as resistance training, arteries are compressed, increasing pressure and potentially compromising circulation. If these straining activities are done improperly, they may cause dizziness or faintness and can be dangerous, especially for people with high pressure. It's important that Personal training specialists coach appropriate breathing during exercise training, and follow the FITT principle, to ensure client safety. What is the average at rest beats per minute ? 72 bpm Where can you take a pulse? Radial artery: in the arm / wrist Temporal artery: side of the head / temples Carotid artery: in the neck your right side their left Best place for PTS to take pulse? The radial pulse, taken at the wrist along the outer edge of the lateral tendons is the preferred place for a HR measurement. READ CARD!! When monitoring a clients HR manually, place your fingertips, NOT YOUR THUMB, over the artery, as the thumb has a very strong pulse of its own and could cause an error in calculation. What is stroke volume? the amount of blood ejected by left vertical in one beat. What is the average resting stroke volume for a typical male ? 70 millilitres What is cardiac output (Q)? The amount of blood that the heart ejects in 1 minute. 16 16 How to calculate Cardiac Output (Q)? Q = HR x SV The lungs what is ventilation? The mechanical process of moving air in and out of the lungs . Simple What is diffusion? The way gases are exchanged in the lungs The respiratory system consists of ? Hint 8 m,n,nc,p,l,t,bt,l Mouth Nose Nasal cavity Pharynx Larynx Trachea Bronchial tree Lungs Tiny air sacs on the end of the bronchioles are called ? Alveoli What is the purpose of the alveoli? Air fills the alveoli which are surrounded by capillaries, where oxygen rapidly moves from the alveoli into by a process called diffusion. The alveoli helps remove carbon dioxide through exhalation and defuses oxygen into the blood . What does cardiorespiratory fitness reflect? The efficiency of the cardiovascular, respiratory , and muscular systems How many alveoli are there in the ? Over 300 million What is the abbreviation for Cardiorespiratory Capacity? VO2max What is VO2 max? The maximum amount of oxygen the body can extract and use in the process of energy production. READ CARD!! Recovery The fast portion of recovery helps replenish ATP- CP stores and remove lactic acid. The slower portion of recovery supports muscles tissue repair and adaptations that occur because of the exercise. Is active recovery better then passive recovery ? Yes!! Less stress on the cardiorespiratory system. What are 3 ways you can gradually reduce exercise intensity Reducing the intensity and impact of the exercise (reps, tempo, sets, weight) 17 17 Reduce the range of motion or movements Instructing clients to begin an active recovery (slow jog or walk) What are the benefits of cardiorespiratory training ? - Reduce disease - Reduce resting rate - Normalize resting pressure - Improve the ability to perform daily activities READ CARD!!! Other peripheral improvements as a result of cardiorespiratory training. - Increased capillary density - Increased size and numbers of mitochondria - Increased aerobic enzymes Provides more vessels for efficient nutrient delivery and waste removal. Improved aerobic production of ATP. Enhanced ability to use oxygen. Canfitpro's recommendations for Cardiorespiratory Fitness ? •Up to 300 minutes of moderate-intensity aerobic activity per week (about 43 minutes per day) or • 150 minutes of vigorous-intensity activity per week (about 22 minutes per day). In FITT, what does Frequency refer to? The number of times that the cardiorespiratory system is intentionally stressed each week. The frequency depends on the intensity and duration of each training period. Considerations for FITT frequency ? Number of sessions client can commit to Slow increase in activity level Optimal effects for cardio tends to require how many sessions per week? 3 to 5 In FITT, intensity refers to ? The rate of work being performed. Speed, weight, HR READ CARD!! Training intensity can have a significant effect on the success of the workout because it has considerable physiological and psychological effects on the client. For example, if the workout is too difficult the client may be unable to complete the planned activity. From a psysiological standpoint the client's body is unable to supply the required energy and from a psychological standpoint the client might not enjoy the exercise session because it is too difficult. How can you plan or evaluate intensity? Oxygen uptake HR monitoring 20 20 What is the intensity for recreational exerciser ? HRmax 65% to 74% HRR 50% to 85% RPE 4-6 What is the time for recreational exerciser? 20-45 mins What is the frequency for committed and dedicated exercisers or athletes? 3-5 /week What is the intensity for committed or dedicated exercisers or athletes ? HRmax 75% to 90% HRR 50% to 85% RPE 4-9 What is the time for committed or dedicated exercisers or athletes ? 20-60 mins True or false ? Each cardiorespiratory training session should start with a warm-up? And followed by a cool-down? True and True READ CARD!! - Oxygen delivery and energy production at rest. 1. Air goes to the lungs . oxygen goes to capillaries from alveoli, carbon dioxide is exhaled, himoglobin in the red blood cell binds with oxygen and Carries it. 2. Blood goes to left atrium via veins, left ventricle pumps the oxygenated blood through the aorta to all parts of the body including muscles 3. Oxygenated blood through the arteries artérioles and capillaries to the muscle cells, dissolved nutrients from food are also delivered. 4. The muscle cell breaks down stored glycogen or glucose in the presence of the oxygen to produce ATP ( if using aerobic metabolism. 5. Carbon dioxide and water are the waste products and are carried away in the blood . Veins carry the deoxygenated blood back to the right atrium of the heart . 6. The deoxygenated blood is pumped from the right ventricule to the via the pulmonary artery. Carbon dioxide is exhaled and fresh oxygen is supplied to the . The cycle of oxygen transfer and energy creation takes about 2 secs to occur. READ CARD!!! Oxygen delivery and energy production during exercise. Same as at rest but quicker, more blood pumped, more oxygen, higher BP, stroke volume, cardiac output, systolic pressure. Basically everything goes up. Chapter 4 Review Questions: Explain the difference between systolic and diastolic pressure. Systolic is the amount of force exerted on the arterial walls while the heart contracts and pumps blood out of the 21 21 Diastolic is the amount of force generated on the arterial walls as the heart relaxes and fills up with blood again. Systolic is the higher number and diastolic the lower. 120/80 Chapter 4 review questions: list appropriate program focus areas for a client who is deconditioned and has minimal exercise experience. - Improve overall health profile - Increase energy and endurance - Make activities of daily life easier - Lose weight Chapter 4 review questions: stroke volume is the amount of blood ............? A: Ejected per hour B: Ejected by the right ventricle per beat C: Ejected by the left ventricle per beat D: Ejected per minute Answer is: C Chapter 4 review questions: why would a personal training specialist never take a clients pulse with the thumb? A: it has a pulse off it's own B: it gives too much pressure and will occlude the radial artery C: the thumb should be used only if the client is measuring her or his own pulse D: the other fingers have a stronger pulse than the thumb Answer is: A Chapter 4 review questions: cardiac output is equal to? A: Stroke volume x heart rate B: Stroke volume x blood pressure C: blood pressure x heart rate D: heart rate x blood pressure Answer is: A Chapter 4 review questions: the value 3.5 ml/kg/min represents the volume of oxygen consumed A: at rest 22 22 B: during steady state exercise C: during vigorous exercise D: during body-weight-supported exercise Answer is: A Chapter 4 review questions: which of the following is the most accurate description for the acronym RPE A: rate of physical exertion, The primary method of designing exercise intensity B: rate of perceived exertion, the primary method of designing exercise intensity C: rate of physical exertion, close related to the clients heart rate D: rate of perceived exertion, closely related to the clients heart rate. How many bones are in the human body? 206 How many bones are babies born with ? 270 soft By what age do the 270 soft bones finish fusing together? 25 True or false? Bones are 50% fluid and 50% solid. True READ CARD!! Flat Flat bones are broad, thin layers of bone such as those of the skull or sternum that offer protection to vital organs, but little motion, as well as bones such as the ribs and scapula, which provide protection and a broad site of muscular attachment. What are the 4 types of bone? - Long bones (femur, humerus) - Short bones (tarsals "ankle" and carpals "wrist") - Flat bones (ribs, scapulae) - Irregular bones (ischium, pubis, vertebrae) What are the 2 parts of the skeleton ? axial and appendicular What does the axial skeleton consist of? skull, vertebral column (spine), ribs and sternum What is the purpose of the axial skeleton Provides the longitudinal axis of the trunk to which the limbs attach, and it protects the vital organs of the body How many bones in the axial skeleton? 80 25 25 Describe joint elevation and depression Shoulders: Shrugging shoulders up Lowering the shoulders bellow normal (shoulder girdle = scapula and clavicle) Describe joint medial and lateral rotation. Rotation towards midline Rotation away from midline Describe joint supination and pronation Forearms : Forearm rotated away from body externally so palms are up Forearm rotated towards body internally so palms are down Describe joint inversion and eversion Ankle joint : Turning the inner part of the foot towards midline Turning the outer side away from midline Describe joint dorsiflexion and plantar flexion Ankle: foot flexing upwards Foot flexing downwards True or false ? When designing programs you should always Keep in mind clients bone density and back health? True How many major sections in the spine ? 4 plus tail bone Name the sections of the spine Cervical Thoracic Lumbar Sacral Coccyx How many vertebrae in the cervical section ? 7 How many vertebrae in the thoracic section ? 12 How many vertebrae in the lumbar section ? 5 How many vertebrae in the sacral section ? 5 How many vertebrae in the coccyx section ? 4 fused What are the 3 spinal stabilization systems Control subsystem (neural) Passive subsystem (spinal column) Active subsystem (spinal muscles) Chapter 5 Review Questions: list the 4 classifications of bone and give an example for each. Short: carpals & tarsals Long: femur, tibia, fibula, humérus, radius, ulna 26 26 Flat: scapula, ribs, ilium Irregular: vertebrae, ischium, pubis Chapter 5 review questions: Define the following anatomical terms and provide the term used to identify the opposite: anterior, medial, inferior, distal, supine, supination, flexion and abduction - Anterior = front of body / posterior - Medial = closer to midline / lateral - Inferior = lower body / superior - Distal = part of away from body / proximal - on your back / prone - forearm external rotation so palms at up / pronation - reduced joint angle / extension - away from midline / adduction Chapter 5 review questions: the skeleton provides all the following essential functions except? A: protection of the vital organs and soft tissue B: production of red blood cells C: Storage for minerals calcium and phosphate D: Attachments for organs and blood vessels Answer is: D Chapter 5 Review Questions: The adult human body contains approximately ............ most of which are found in the ............Skelton A: 270, appendicular B: 206, appendicular C: 175, axial D: 230, axial Answer is: B Chapter 5 Review Questions: What are the three categories of joints A: fibrous, cartilaginous and synovial B: fibrous, synovial and Condyloid C: cartilaginous, synovial and syndesmoses D: cartilaginous, synovial and hinge Answer is: A Chapter 5 Review Questions: True or false ligaments are bands of connective tissue that connects muscle to bone to allow movement of the skeletal joint? False ! Ligaments connect bone to bone 27 27 Ligaments are tough short band of fibrous connective tissue composed mainly of long stringy collagen molecules ligaments connect bones to other bones holding them together in an articulation Chapter 5 Review Questions: what components are involved in the spinal stabilization system? A: Active subsystem and control subsystem B: Control subsystem , passive subsystem and active subsystem C: Active subsystem passive subsystem central subsystem D: passive sub system and central subsystem Answer is: B What are the four muscle tissue characteristics ? Excitability contractility extensibility elasticity Excitability refers to ? ability to respond to an electrical impulse Called an action potential which initiates the muscle contraction Contractility refers to ? The response of the muscle cell to the electrical impulse the muscle cell response by shortening pulling the two ends of the muscle towards each other Extensibility refers to ? The muscle to be lengthened without damaging the tissue Elasticity refers to ? The muscle to return to its resting length after being either shorten or lengthen What are the three types of muscle tissue ? Skeletal ,cardiac, smooth READ CARD!! 3 types of muscle tissue SKELETAL: Attached to bones, single long cylindrical cells with a striated or banded appearance, voluntary contraction can be consciously controlled, contractile proteins arranged regular or in parallel, along the length of the cell CARDIAC: The walls of the heart branched chains of cylindrical cells with striations or bands, contraction is involuntary cannot be consciously controlled contractile proteins are arranged regular or in parallel the force of production is along the length of the cell SMOOTH: 30 30 Anterior tibialis Erector spinae Triceps brachii Hamstrings Gastrocnemius and soleus Why is a synergist? Muscles that perform two functions in the context of the action of a muscle or muscles What are the 4 main used in a bicep curl ? Bicep brachii (agonist) Brachialis (agonist) Tricep branchii (antagonist) Brachioradialis (synergist) forearm What is the best way to cue clients to stabilize the shoulder girdle is to ask them to Lift the shoulder blades (elevation) pull the shoulder blades back (retraction) and pull them down (depression) This is called the set position True or false? Trainers should cue the set position before clients perform any upper-body movements. True!!! What do we call the shoulder joint? Glenohumeral joint The rotator cuff is also known as the SITS muscles what does SITS stand for ? Supraspinatus Infraspinatus Teres minor Subscapularis What muscles function is the adduction or retraction of the scapula ?Rhomboids (major and minor) What does SITS stand for ? The 4 muscles in the shoulder Supraspinatus Infraspinatus Teres minor Subscapularis Describe the muscles, origin and insertion for the DELTOID Anterior, medial, posterior Clavicule, scapula (spine of the scapula) Upper humerus Describe the origin and insertion of the LATISSIMUS DORSI Vertebrae T6 - S5 Upper humerus Describe the origin, insertion and function of the TRICEP BRACHII Upper humerus, scapula 31 31 Ulna Extension Describe the origin insertion and function of the TRICEP BRACHII Upper humerus and scapula Ulna Elbow extension Describe the function of the PSOAS MAJOR Hip flexion (leg up) Describe the function of the ADDUCTOR MAGNUS Adduction (leg back in from the side) Describe the function of the RECTUS FEMORIS Hip flexion (leg up) Describe the function of the HAMSTRINGS (bicep femoris, semitendinosus, semimembranosus) Hip extension (leg back down) Describe the function of the QUADRICEPS (rectus femoris, vastus lateralis, vastus medialis, vastus intermedus) Knee extension (leg extensions) Describe the function of the GASTROCNEMIUS Knee flexion (heel kickbacks and ankle plantar function) Describe the function of the HAMSTRINGS (biceps femoris, semitendinosus, semimembranosus) Knee flexion (heel kickbacks) Describe the function of the TIBIALIS ANTERIOR Dorsiflexion, ( raise toes up) inversion (turn foot inwards) Describe the function of the RECTUS ABDOMINIS Spinal flexion, posterior pelvic tilt Describe the function of the erector spinae Spinal extension What is hypertrophy? Muscle grows stronger and larger What is atrophy? Muscles can become smaller and weaker What are some of the benefits of resistance training ? Name a few. - Makes everyday activities easier - improves sports performance - improves strength for cardiorespiratory exercise - improves posture - healthy body weight - reduce loss of muscles mass due to inactivity and aging - helps prevent osteoporosis 32 32 - reduces the incidence of joint and muscle overuse injury Define muscular strength The maximum amount of force a muscle or muscle group can generate Define muscular power The explosiveness of strength, strength and speed (power = force x distance / time Define muscular endurance Ability to exert force repeatedly over time Canfitpro recommends how many resistance workouts a week ? 3 or more Generally speaking, how many hours between workouts is needed to avoid overtraining, injury and poor results ? 48h How many reps for strength,power, hypertrophy and muscular endurance for best results ? Approximate Strength = 2 to 6 Power = 2 to 6 Hypertrophie = 8 to 12 Muscular endurance = 14 to 20 What is 1 rep max? The maximum load that they could lift, pull or push in a single rep How long should a resistance training session be for beginners? 20 to 30 mins What is isometric training and give an example?When the length of the muscle remains unchanged. Like side plank, wall sit What is isotonic training and give an example? Both eccentric and concentric, muscle shortens and lengthens, bicep curl What is isokinetic training and give an example? Specialized equipment that controls the speed of movement through the ROM Recommended resistance training sessions for nonexerciser ? 2-3 per week Recommended resistance training sessions for occasional exerciser? 2-3 per week Recommended resistance training sessions for a recreational exerciser 3-4 per week recommended resistance training sessions for committed and dedicated exercisers? 4-6 per week What is the possible program focus for Non exercisers and occasional exercisers ? Learning proper technique learning correct exercises 35 35 Chapter 6 Review Questions: The rotator cuff is described by the acronym SITS which stands for. A: Supraspinatus, interosseous, teres minir and Sartorius B: subcapularis, interosseous, trapezius and serratus anterior C: supraspinatus, infraspinatus, teres minor and subscapularis D: supraspinatus, infraspinatus, trapezius and subcapularis Answer is: c Chapter 6 Review Questions: Stabilizing muscles are composed primarily of A: A mixture of fast and slow twitch muscles B: fast twitch muscles C: slow twitch muscles D: None of the above Answer is: c Chapter 6 Review Questions: Seeing changes happen quickly can provide great motivation to beginners but the rate of change in muscle recruitment tends to slow significantly after the firstA: 2 weeks B: 4 weeks C: 8 weeks D: 10 weeks Answer is: c READ CARD !! Mobility and fascia As mentioned in chapter 6 facia is the word we use for all connective tissue that wraps around and between muscles, tendons and ligaments. It also binds other tissues, every organ and all system together in the body. What is the pathway of The anterior superficial line or superficial front line Top of toes up the shin and anterior thigh up the abdominals up the chest into the neck The functional relevance of the front line is ? Maintain posture, offers balance to the superficial back line, responsible for flexing the trunk and the cervical spine, extending the knee and dorsiflexing the ankle, can affect many functions of the body especially breathing What is the pathway of the posterior superficial line ( superficial back line ) Runs from the bottom of the foot up through the Cavs hamstrings and lower back and then along the spinal extensor muscles to the facia of the scalp and forehead 36 36 What is the functional relevance of the superficial back line ? Helps the body maintain posture and generate movement of extension or hyper extension tension in this line can restrict forward bending movements or causing locking in the knees or compressing of the lumbar spine What is the functional relevance of the spiral line ? Controls and stabilizes rotational movements in the body helping the body maintain balance in all planes What is the pathway for the deep front line? From the soul of the foot along the side of the leg across the anterior hip up the interior spine and through the thoracic cavity to the skull What is the functional relevance for the deep front line ? The deepest Identified myofascial line maintains core alignment and stability .connects core stabilization to breath What does ROM range of motion refer to ? The amount of movement around a particular joint measured in units or degrees using a device called a goniometer If the client is relaxed and doesn't help the trainer lift the leg the movement is called what? Passive ROM or PROM (trainer does the work) What is Active Range of Motion (AROM) The movement of the joint through the entire ROM by an individual without assistance When clients ask "where am I supposed to feel the stretch ?? Wherever you are tightest. How long is a static stretch, how long do they usually hold that position? 30 secs Describe elasticity The ability of the tissue to adapt quickly and stretch into different shapes and directions Describe plasticity The way in which tissue structures and functions can adapt in response to various demands and environmental conditions What do you call the feedback sent to your muscle from the spindle when you stretch too fast or lengthen the muscle too long ? A stretch reflex True or false? After a Recent injury or surgery, you can still have the client stretch other uninjured areas while you wait for their doctor to clear them from the injury or surgery? True True or false? If a client is suffering from inflammation or infection it may be accompanied by colour change and pain. You should wait for clearance from their doctor before resuming any flexibility training in the affected area ? True 37 37 True or false ? Clients suffering from diseases that affect tissue to be stretched like Down syndrome or rheumatoid arthritis can stretch in any way regardless of their conditions ? False, they're should appear during the PAR-Q+ assessment and you alway need to check with the clients qualified professional first. True or false ? Excessive pain or other negative reactions to flexibility training indicate a tear of myofascial tissue, infection or other conditions. The client should continue stretching to elevate the pain? False ! Not appropriate for client to stretch True or false ? Stretching anywhere immediately around unstable trying to increase instability if this prevents training progression consider referring you're going to a physician or other qualified health profession? True What is the recommended frequency for clients who are particularly tight in mobile or previously sedentary? 4-7 days a week What is the minimum recommended frequency for clients that are more flexible and mobile ? 3 days per week Flexibility exercises should be included post training on every workout day and is needed on non-training days true or false? True Pre-training Stretches should be faster paced about 1-2 seconds and post-training stretches should be longer about 30 sec static and 4-6 sec for slow dynamic, true or false ? True Why should static stretching be avoided pre training ? It temporarily reduces power and strength Describe static stretching Stretches Performed in positions that client holds for a stated period while breathing into the stretch Describe dynamic stretching Client moves through the ROM first without resistance before moving into resistance with a moderate to fast tempo The core 4 on the floor can be done pre and post training true or false ? True What are the 4 « core 4 on the floor » exercises ? Always from last position Glutes: forward bend over knee Quadratus lumborum: side bend over knee and bend foreward Hip flexor: bend to side on forearm and lean forward Latissimus dorsi: arm reach over head and rotate down toward bent arm 40 40 What are the 8 biomotor abilities? AFCBSPES Agility Flexibility Coordination Balance Strength Power Endurance Speed What does ADL stand for? activities of daily life What are the 6 ADL's ? P,P,S,L,L,T Pushing Pulling Squatting Lunging Lifting Twisting List 2 regressions and 2 progressions for each of the 6 ADL'sTricep extensions/pec deck Machine cheat press *PUSHING* Bench press Standing cable press Scapular retraction/bicep curl Seated row *PULLING* Bent-over row Standing cable pull Leg curls/leg extensions **Leg press** **SQUATTING** Squat Single leg squat/jump squat Leg extensions/leg curls Static lunge *LUNGING* Walking lunge Jumping alternating lunge Lying back extensions Back extension machine *LIFTING* Deadlift 41 41 Kettlebell swing Unweighted seated twist Oblique machine *TWISTING* Standing cable twist Back to back medicine ball pass Complex movement sequence refers to what ? W/R,C,TWalking/running Climbing Throwing **Give 2 regressions and 2 progressions for all 3 complex movement sequences. ** Slow waking Brisk walking WALKING/RUNNING Running Trail running Pulling movements Versa climber/ jacobs ladder CLIMBING Indoor wall climbing or bouldering Free climb Underhand throw Standing throw THROWING Step and throw Throwing while running READ CARD!! Here are some terms you should be familiar with in your personal trainer vocabulary. Plane of movement: Sagittal, frontal, transverse Stance: Floor, prone, supine, side lying, four point quadruped, kneeling seated, standing feet parallel, split stance, single leg Surface: floor, barefoot, rocker board, wobble board, bosu, stability ball. Resistive exercise equipment: Gravity assisted devices, bodyweight, resistance bands, barbells, dumbbells, kettle bells, cable or pulleys, **SUSPENSION TRAINERS** Tempo: Stationary, Slow moving, faster moving, maximum speed, maximum speed with change of direction 42 42 READ CARD!!! Remember, Both static and dynamic postural stabilization require the recruitment of stabilizing muscles as well as major muscle groups Chapter 8 Review Questions: Describe the difference between open and close kinetic chain exercises Open kinetic involves successfully arranged joints and free movement of the terminal segment (barbell chest press, Tricep kickback, leg curl) Closed kinetic involves Successfully arranged joints and no movement of the terminal segment (push up, squat) Chapter 8 Review Questions: define functional training and explain its importance to clientsFunctional training focusses on performing exercises that mimic every day activities. They are important as they improve a clients performance of daily activities in a way that is non-restricted safe and pain-free they can be progressed to apply performance training as well Chapter 8 Review Questions: What type of reflex is primarily used in the body attempt to maintain its position on an unsteady surface ? A: righting reflex (body orientation) B: myotatic reflex (stretch in the ) C: equilibrium reflex (balance, motor skill) D: stretch reflex (stretch) Answer is: C Chapter 8 Review Questions: Which of the following is not an example of an appropriate exercise progression A: using kettle bells instead of dumbbells B: moving slowly instead of standing still C: moving in the transverse plane instead of the sagittal plane D: Using a four-point quadruped instead of standing with feet parallel Answer is: D Chapter 8 Review Questions: Which of the following would be more appropriate for the beginner client A: static stability exercises B: dynamic stability exercises C: Complex stability exercise D: None of the above Answer is: A 45 45 from the side (sagittal plane) The most prominent portion of the cheekbone protrudes past it's alignment with the interior portion of the clavicle other characteristics include rounded shoulders and depressed sternum with the apex of the thorax at level of T4. increased lumbar curve, and forward sway of the greater trochanter (superior femur) forward of the plum line. What test can be done to estimate the curve of the lunar spine ? The lumbar curve test How does one perform a lumbar curve test - Client back against the wall - Feet, hips and shoulder touching the wall - slide hand behind back Cannot pass hand = too little If it can't pass the spine = just right Passes all the way = too much You should always perform the plum line test and lumbar curve test barefoot ? Yes or no ? Yes When taking a clients RHR, should it be 100 bpm or more, you should recommend them to a health professional first ? Yes or no ? Yes Just for fun, what do you call a blood pressure cuff in medical terms ? Sphygmomanometer True or false obese people have a higher risk of heart disease high cholesterol high blood pressure and stroke diabetes several digestive and pulmonary disorders degenerative joint disease such as osteoarthritis and even some cancers? True What are some of the negative affects of obesity ? - Higher risk of heart disease - High cholesterol - High blood pressure - Stroke - Diabetes - Several digestive and pulmonary disorders - Degenerative joint disease such as osteoarthritis - Cancers READ CARD!! Skinfold measurement How do you calculate BMI? weight (kg) / height (m^2) What is the standard RHR for men and for women ? 70bpm for men and 75bpm for women. 46 46 A normal resting blood pressure 120/80 mmHg Before starting any passive or dynamic assessment, Resting HR should be less then .............. BPM and pressure should be lower then ............? 100 140/100 Chapter 9 Review Questions: explain why it is important for a PTS to conduct pre- exercise screening for every client and list at least 5 types of information that should be gathered from the health history questionnaire. Cardiovascular risk Injuries Medical conditions Médication Allergies Exercise habits Lifestyle Family physician Emergency contact Chapter 9 Review Questions: describe the ways in which postural faults can affect a clients training results. Chapter 9 Review Questions: upper crossed syndrome presents A: long and week pectorals, upper trapezius, and levator scapula B: short and tight pectorals, upper trapezius, and levator scapula C: short and tight middle trapezius and rhomboids D: strong diaphragm Answer is: B Chapter 9 Review Questions: lower crossed syndrome presents A: short and tight illiopsoas, rectus femoris and lumbar erectors B: long an weak illiopsoas, rectus femoris, and lumbar erectors C: strong gluteus Maximus and hamstrings D: flat back or swayback posture Answer is: a Chapter 9 Review Questions: A BMI of 30 or higher may indicate that a client is ? A: overweight and at risk B: muscular and not at risk 47 47 C: low risk D: both a and b Answer is: D Chapter 9 Review Questions: the PAR-Q+ must be completed A: by every client, once per month Name 3 things that dynamic assessments are useful for ? Identifying where your client's posture is weak or strong during specific movement patterns Isolating significant injuries or risk factors that might affect your client's ability to exercise with a personal training specialist Establishing a baseline and setting a standard for your client to measure future progress There are many assessment tests you can perform in order to measure your client's flexibility, stability, range of motion, capacity, cardiorespiratory efficiency, respiratory efficiency, muscular capacity, strength, etc. Can you name all 12 tests you should administer and in order ? - seated spinal rotation test - straight leg raise (long and high) - overhead squat (all 3 positions) ROM, capacity test - cardiorespiratory fitness assessment - grip strength test - 10 rep Max test - percentage-improvement tests - push-up test - horizontal pull-up test - abdominal curl-up test - sit and reach test - shoulder flexibility test Cardiorespiratory fitness is defined as ? The efficiency of the cardiovascular , respiratory and muscular systems at delivering and mechanical muscle work. What does VO2max mean? Maximal oxygen uptake What is a submaximal test? Test to measure the HR of a client by doing an exercise over a period of time and distance. What exercise can be used to perform a submaximal test? - steps - treadmill (walk or run) - stationary bike 50 50 D: allow the client to practice the movement before doing the test but refrain from giving any technique cues Answer is: D The seated spinal rotation test gives the PTS information regarding client's A: mobility of extremities around stability of posture B: forward trunk flexion C: mobility and symmetry in the transverse plane D: extension and rotation in the sagittal plane Answer is: What are the 4 elements you must have in a strong personal training program ? SEEE Safe Effective Efficient Enjoyable Describe what SAFE means in a program design ? The program must not cause injury or exacerbate existing injuries Describe what EFFECTIVE means in a program design ? Program must deliver the results it was intended to deliver Describe what EFFICIENT means in a program design ? Program must respect the time commitment that the client has made Describe what ENJOYABLE means in a program design ? Program must have a measure of enjoyment from the client Describe a REP or REPETITIONSIt's a single complete movement or exercise. Includes eccentric and concentric phases Describe SETS It's a combination of reps without rest Describe LOAD It's the amount of resistance used for a given exercise Describe TEMPO It's the speed at which the exercise is performed Describe REST It's the time taken between sets or exercises 51 51 What is the recommended time of REST for beginners ? Min 30-60 seconds between sets Describe the 4 numbers in tempo? Ex: 4-0-2-0 4 second eccentric phase 0 second pause 2 second concentric phase 0 second pause before next rep Describe the concept of MASTERY Mastering exercise technique safely at the clients own pace. Simpler exercises first then more complex ones. Remember progressive overload. Describe SEGMENTATION in a training program Splits up cardio, resistance and flexibility (most common) Describe INTEGRATION in a train g program Blends cardio, resistance and flexibility of a program together (small/large classes or groups) Describe PERIODIZATION Planning a program in the context of a time frame be it months, year or longer READ CARD!! Triphasic response He called the first phase the alarm stage. In this phase, the body perceives stress and reacts by initiating the flight or fight response carried out by the sympathetic nervous system. Short increase in energy to help meet the immediate demands. The second phase is called the resistance stage. In this phase the body ideally adapts by SUPERCOMPENSATION so that the stressors can be dealt with more easily in the future. Adaptation to help the demands of subsequent workouts. The last phase, called the exhaustion phase, occurs when the stressors become too great for the body to handle. Over training, If this occurs, the body's resources become depleted, resulting in inability to maintain normal physiological function. Causes delay in clients progress. What is the SUM OF TRAINING EFFECT? It allows you to evaluate the overall outcome of a training program, based on the choices of stimulus, quality of recovery and the subsequent gains or losses in fitness and performance What are the 3 methods that build up Canfitpro's model of periodization ? MMM Macrocycle Mesocycle Micro cycle Describe MACROCYCLE The largest component of periodized program, several months to several years (Olympic athlete 4y) 52 52 Describe MESOCYCLE Intermediate component of a periodized program, 1 to several months Describe MICROCYCLE Smallest component 1 to several weeks ( usually not shorter then 1 or 2 weeks because reliability measuring progress in such a short period is difficult. Describe INDIVIDUALIZATION Program modifications must be made to accommodate every persons individual needs Describe SPECIFICITY Specific aspect clients wants to train Describe PROGRESSIVE OVERLOAD To improve clients must continually challenge their performance Describe RECOVERY Mandatory rest between sessions Describe ALL AROUND DEVELOPMENT People who are well développe through all components of fitness are less likely to sustain injury and more likely to perform better in sports and in life Describe REVERSIBILITY When training ceases the body gradually returns yo a pre training state (use it or loose it) Describe MAINTENANCE When the level of fitness has been achieved it can be maintained with less work than was needed to attain it When selecting an exercise for your client, what 4 questions should you ask yourself before choose a specific one? WWIW What muscle group are you targeting ? What exercise can be performed where the client will be working out Is the level of risk acceptable for each exercise What potential challenges may I face in teaching this teaching this exercise ? Describe the OKCE (open kinetic chain exercise) again and give an example In OKCE the foot or hand is free to move in space Ex: seated leg extension lat pulldown Kicking a ball 55 55 D: 1to2 on the 0to10 RPE scale and 50to60% of maximal heart rate Answer: A Chapter 11 Review Questions: If flexibility training follows immediately after resistance exercises, which of the following statements is true? A: muscle will be pliable and receptive to flexibility training but to the same degree as after cardio training B: muscles will be pliable and receptive to flexibility training but to a higher degree than after cardio training C: muscles will not be pliable and receptive to flexibility training D: muscles will be pliable and receptive to flexibility training but not to the same degree as after cardio training Answer is: D READ CARD!! Basic organisation of the nervous system The nervous system is divided into two parts the central nervous system CNS and the peripheral nervous system PNS the central nervous system is composed of the brain and spinal cord and is enclosed by the skull and spinal column it is the control centre of the nervous system because it receives information from the peripheral nervous system and develops an appropriate response the peripheral nervous system is made up of nerves that connect the extremities to the central nervous system The nervous system is divided into two parts what are the names of the systems ? The central nervous system and the peripheral nervous system Muscle fibers have 2 types what are they ? Slow twitch and fast twitch muscle fibers What are the five steps to program design? 1- Information gathering 2- Prioritization of program goals 3- Creation and evaluation of program 4- Delivery of program 5- Reassessment What principle can you apply to ensure each client continues to improve his or her fitness in a safe and effective manner? Progressive overload Chapter 12 Review Questions: list the 5 steps of program design ? 1- information gathering 2- prioritization of program goals 3- creation and evaluation of program 4- delivery of program 5- reassessment 56 56 Chapter 12 Review Questions: List at least 3 variables that the personal training specialist can change to make the clients cardiorespiratory training more challenging without changing the selection of exercises or equipment type Speed ROM (larger steps) Résistance (incline or drag) Direction (side step, backwards) Work to rest ratio Chapter 12 Review Questions: A personal training specialist should be performing clients reassessment every every.? A: workout B: week C: month D: 1 to 3 months Answer is: D Chapter 12 Review Questions: which factors must be successfully managed to accomplish a meeting of science and art in personal training? A: home programming, group style training and gym workouts B: cardio training, resistance training and gym workout C: client goals, abilities and limitations D: personal training specialist goals, abilities and limitations Answer is: C Chapter 12 Review Questions: when training clients, the best approach is to ? A: train them to their maximum every work-out B: overestimate their ability and change ouf needed C: underestimate their abilities and change if needed D: be firm in programming, allowing only minimal changes Answer is: C Chapter 12 Review Questions: no strict rule governs when to change a clients program but the general rule is to make a program adjustment at least once every .............. depending on .............. and the clients ................... A: 2 weeks, how often the client is exercising, skill level B: 4 weeks, clients endurance level , timeline 57 57 C: 2 weeks, the type of exercise that the client is performing, assessment score D: 4 weeks, type of exercise that the client is performing , endurance level Answer is: A Chapter 12 Review Questions: if a client comes in with a slightly forward-leaning posture that is not related to an injury or deformity, which style of training would you use in his or her program ? A: balanced approach B: unbalanced approach C: overcompensation D: super-compensation Answer is: B What are the 5 steps to program delivery ? Explain, demo, cue, correct, coach 1- explain the program (what they will be doing) 2- exercises demonstration ( verbally explain and physically show them how to do the exercises safely) 3- cue (positioning and movement trough out exercises, things to knee in mind like elbows in, feet shoulder width apart,etc) 4- correct and spot (Correct issues if need be and a spot means assist and closely following the movement of the client and helping if need be with completing the workout and assure it's done safely to avoid injury 5- coach the movement (reinforcement and encouragement to help clients push themselves towards improvement) How many words should a cue have ? 3 or 4 How many cues should you give per exercise ? 2 or 3 What is the point of mastering exercise technique ? To develop the neuromuscular coordination needed to carry out the movement sequence with precision. What should you do if a client has mastered the exercise technique or achieved mastery? You can proceed to push the client to muscle failure, thereby initiating a grater adaptation response. What should be included on your clients program card ? Name 60 60 Define an acute injury The Results from the application of a single force or load creating tissue damage and leading to immediate pain and disfunction Describe overuse injury The results from repetitive loading leading to the gradual onset of pain and disfunction over days or weeks As a rule of thumb, how long should you ice the site of an acute injury? 20mins wait until tissue has regained full sensation True or false ? You should only apply compression to sites located bellow the lvl of the heart ? True What is a plyometric exercise ? Exercise that uses speed and force of different movements to build muscle power. Give some examples of plyometric exercises Skipping rope, jumping jacks, skipping, lunging, jump squats, hopping, jump clap push-ups, etc ** What are the 2 categories of risk factors? **Intrinsic = affects the tensile strength of tissue during exercise. Personal to the client , muscles weakness, inflexibility, imbalance, joint laxity, discrepancies in length, psychological state of mind and cognitive function. Extrinsic = external to the clients physical and psychological status. Temperature, humidity, exercise equipment, fitness apparel and footwear. ** READ CARD! ** Prevention of overuse injuries Chapter 14 Review Questions: Name for things that the personal training specialist needs to know about the client to assess the risk of an acute injuryAge Medical history Family medical history History of previous injuries Chapter 14 Review Questions: Describe the two categories of risk factors that can lead to an overuse injury Intrinsic risk factor: Anatomical biomechanical or psychological factors specific to the individual client includes factors such as muscle weakness in flexibility and balance level of mobility state of mind history of injury or illness and so on Extrinsic risk factor: Environmental factors external to the clients physical and psychological status includes factors such as temperature training equipment clothing footwear and so on Chapter 14 Review Questions: which of the following is not indicated for a personal training specialist to suggest in the event of an undiagnosed acute injury? A: Securing a professional medical opinion 61 61 B: Resting the injured tissue C: Heating the injured tissue D: Compressing the injured tissue Answer is: C Chapter 14 Review Questions: which type of pain occurs specifically because of disease infection or medical condition? A: chronic pain B: acute pain C: mechanical pain D: Systemic pain Answer is : D Chapter 14 Review Questions: which of the following is not helpful in working with a client who has a history of recent overuse injury? A: Secure a letter from an appropriate qualified health professional authorizing exercise for the affected injury B: Explore changes to the exercise technique or equipment to reduce the chance of re- injury C: Modify the training program to avoid that area D: Recommend the client take pain medication before exercising Answer is: D Chapter 14 Review Questions: which one of the following is an example of an acute injury? A: bursitis B: tendinitis C: stress fracture D: none of the above Answer is: D Chapter 14 Review Questions: A strain is damage to underlining.................and a sprain is damaged the underlining...................? A: bone tendon B: Muscle ligament C: muscle tendon D: Tendon ligament Answer is: B 62 62 What are the four P's of marketing? Product price promotions and place There are many ways to price your services pricing for personal training will vary based on many factors such as? Geographic location your experience and education the number of other personal trainers available Describe ASSUMPTIVE CLOSE? It's a technique where you are assuming the person will purchase from you examples of questions you could ask after presenting your prices are "when can you get started" and " how would you like to pay'both of these questions assume the person will be buying from you. What's is your isochrone? People in your 8 to 12 min area Chapter 15 Review Questions: list the 4 P's of marketing Product Price Promotion Place Chapter 15 Review Questions: What is not one of the three factors to consider when looking at your product? A: différentiation B: influence C: positioning D: développement Answer is: B Chapter 15 Review Questions: Define Isa Krown and explain it significance to your marketing efforts It's an area defined by travel time it consists of all areas within 8 to 12 minutes of your location this is where you should focus your marketing efforts therefore get the majority of your clients Chapter 15 Review Questions: True or false referrals are the best way to ensure your long-term success in the fitness industry True Chapter 15 Review Questions: Explain the steps you can take to maintain a quality professional image Dress appropriately, Présent yourself in a professional manner behave professional