ACE CPT Combined Sets. TEST BANK. 100% Examinable. Full Coverage. COMPREHENSIVE

ACE CPT Combined Sets. TEST BANK. 100% Examinable. Full Coverage. COMPREHENSIVE anatomical position - -standing erect with the feet and palms facings forward connective tissues - -tissue that binds together and supports various structures of the body; ligaments and tendons epithelial tissue - -tissue that covers the surface of the body and lines the body cavities, ducts, and vessels digestion - -process of breaking down food into small enough units for absorption absorption - -uptake of nutrients across a tissue or membrane by the gastrointestinal tract esophagus - -food pipe; conduit from the mouth to the stomach arteries - -blood vessels that carry oxygenated blood away from the heart to vital organs and the extremities capillaries - -smallest blood vessels that supply blood to the tissues, and the site of all gas and nutrient exchange in the cardiovascular system; connect arterial and venous systems veins - -blood vessels that carry deoxygenated blood toward the heart from vital organs and the extremities plasma - -liquid portion of the blood hormones - -chemical substance produced and released by an endocrine gland and transported through the blood to a target organ ions - -single atom or small molecule containing a net positive or negative charge due to an excess of either protons (positive) or electrons (negative) platelets - -disc-shaped components of the blood; involved in clotting arterioles - -small diameter blood vessels that extend and branch out from an artery and lead to capillaries; the primary site of vascular resistance venules - -smaller divisions of veins aorta - -major artery of the cardiovascular system; arises from the left ventricle of the heart arteriosclerosis - -chronic disease in which thickening, hardening, and loss of elasticity of the arterial walls result in impaired blood circulation; develops with aging, and in hypertension, diabetes, hyperlipidemia, and other conditions interstitial fluid - -fluid between the cells or body parts ventricles - -two lower chambers of the heart atrium - -upper chambers of the heart pulmonary circuit - -circulatory vessels of the lungs; involved in the circulation of blood from the right ventricle of the heart to the lungs and back to the left atrium of the heart systemic circuit - -circulatory vessels of the body cardiac cycle - -period from the beginning of one heart beat to the beginning of the next heartbeat; the systolic and diastolic phases and the interval in between systole - -contraction phase of the cardiac cycle diastole - -period filling of the heart between contractions; resting phase of the heart pharynx - -muscular, membranous tube extending from the base of the skull to the esophagus larynx - -organ of the voice; located between the trachea and the base of the tongue trachea - -cartilaginous and membranous tube extending from the larynx to the bronchi; windpipe bronchi - -two large branches of the trachea leading into the lungs alveoli - -spherical extensions of the respiratory bronchioles and the primary sites of gas exchange with the blood bronchioles - -smallest tubes that supply air to the alveoli (air sacs) of the lungs thorax - -portion of the trunk above the diaphragm and below the neck expiration - -act of expelling air from the lungs; exhalation gastrointestinal tract - -long hollow tube from the mouth to anus where digestion and absorption occur chemical digestion - -form of digestion that involves the addition of enzymes that break down nutrients lymphatic system - -network of lymphoid organs, lymph nodes, lymph ducts, lymphatic tissues, lymph capillaries, and lymph vessels that produces and transports lymph fluid from tissues to the circulatory system epiglottis - -cartilage in the throat that guards the entrance to the trachea and prevents fluid or food from entering it during the act of swallowing bolus - -food and saliva digestive mix that is swallowed and then moved through the digestive tract peristalsis - -process by which muscles in the esophagus and intestines push food through the gastrointestinal tract in a wave-like motion cardiac sphincter - -sits at the upper portion of the stomach; prevents food and stomach acid from splashing back into the esophagus from the stomach; also called the esophageal sphincter chyme - -semiliquid mass of partly digested food expelled by the stomach into the duodenum pyloric sphincter - -separates the stomach from the small intestines duodenum - -top portion of the small intestine bile - -greenish-yellow or brownish emulsifier that prepares fats and oils for digestion; produced in and secreted by the liver, stored in the gallbladder, and released into the small intestine villi - -finger-like projections from the folds of the small intestins microvilli - -tiny hairlike projections on each cell of every villus that can trap nutrient particles and transport them into the cells for absorption colon - -lower portion of the large intestine, the primary function of which is to absorb water electrolytes - -mineral that exists as a charged ion in the body and that is extremely important for normal cellular function glucose - -simple sugar; the form in which all carbohydrates are used as the body's principal energy source hemopoiesis - -formation of blood cells articulations - -joints tendon - -band of fibrous tissue forming the termination of a muscle and attaching the muscle to a bone osteoporosis - -disorder, primarily affecting postmenopausal women, in which bone density decreases and susceptibility to fractures increases periosteum - -double-layered connective tissue sheath surrounding the outer surface of the diaphysis of a long bone; serves to cover and nourish the bone osteoblasts - -bone-forming cell osteoclasts - -cell that reabsorbs or erodes bone mineral Wolff's Law - -principle stating that bone is capable of increasing its strength in response to stress by laying down more bone central nervous system (CNS) - -brain and the spinal cord ligaments - -strong, fibrous tissue that connects one bone to another axis of rotation - -imaginary line or point about which an object, such as a joint, rotates circumduction - -biplanar movement involving the sequential combination of flexion, abduction, extension, and adduction ganglia - -group of nerve cell bodies usually located in the peripheral nervous system fasciae - -strong connective tissues that perform a number of functions, including developing and isolating the muscles of the body and providing structural support and protection somatic nervous system - -division of the peripheral nervous system that conducts signals from sensory receptors to the central nervous system and signals from the central nervous system to skeletal muscles autonomic nervous system - -part of the nervous system that regulates involuntary body functions, including the activity of the cardiac muscle, smooth muscles, and glands. It has two divisions: the sympathetic nervous system and the parasympathetic nervous sytem parasympathetic nervous system - -subdivision of the autonomic nervous system that is involved in regulating the routine functions of the body, such as heartbeat, digestion, and sleeping sympathetic nervous system - -branch of the autonomic nervous system responsible for mobilizing the body's energy and resources during times o stress and arousal. Opposes the physiological effects of the parasympathetic nervous sytem dendrites - -portion of a nerve fiber that transmits impulses toward a nerve cell body; receptive portion of a nerve cell axons - -nerve fiber that conducts a nerve impulse away from the neuron cell body synapse - -region of communication between neurons myelin - -fatty insulation of nerve fibers that is important for the conduction of nerve impulses; these fibers are damaged in individuals with multiple sclerosis neuromuscular junction - -site at which a motor neuron transmits information to a muscle fiber proprioception - -sensation and awareness of body position and movements proprioceptors - -somatic sensory receptors in muscles, tendons, ligaments, joint capsules, and skin that gather information about body position and the direction and velocity of movement Golgi tendon organ (GTO) - -sensory organ with a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force muscle spindle - -sensory organ within a muscle that is sensitive to stretch and thus protects the muscle against too much stretch autogenic inhibition - -automatic reflex relaxation caused by stimulation of the golgi tendon organ (GTO) antagonist - -muscle that acts in opposition to the contraction poduced by an agonist (prime mover) muscle reciprocal inhibition - -reflex inhibition of the motor neurons of antagonists when the agonists are contracted static stretching - -holding a non-moving position to immobilize a joint in a position that places the desired muscles and connective tissues passively at their greatest possible length dynamic stretching - -type of stretching that involves taking the joints through their ranges of motion while continuously moving. Often beneficial in warming up for a particular sport or activity that involves the same joint movements agonist - -prime mover; muscle that creates a major movement; muscle directly responsible for observed movement vestibular system - -part of the central nervous system that coordinates reflexes of the eyes, neck, and body to maintain equilibrium in accordance with posture and movement of the head tendon of origin - -attached to the proximal bone of a joint tendon of insertion - -attached to the more distal bone of a joint fast twitch muscle fibers - -one of several types of muscle fibers found in skeletal muscle tissue; characterized as having a low oxidative capacity but a high glycolytic capacity; recruited for rapid, powerful movements such as jumping, throwing, and sprinting; also called type II fibers slow twitch muscle fibers - -muscle fiber type designed for use of aerobic glycolysis and fatty acid oxidation, recruited for low-intensity, longer duration activities such as walking and swimming; also called type I fibers adenosine triphosphate (ATP) - -high-energy phosphate molecule required to provide energy for cellular function. Produced both aerobically and anaerobically and stored in the body collagen - -main constituent of connective tissue, such as ligaments, tendons, and muscles tensile strength - -amount of longitudinal pulling stress that a material can withstand before being pulled apart inextensibility - -property of a tissue that makes it unable to be extended; tissues contribute to limiting the range of motion of a joint when they are inextensible range of motion - -number of degrees through which an articulation will allow one of its segments to move subluxation - -incomplete dislocation; though the relationship is altered, contact between joint surfaces remains estrogen - -generic term for estrus-producing steroid compounds produced primarily in the ovaries; female sex hormones progesterone - -female sex hormone secreted by the ovaries that affects many aspects of female physiology, including menstrual cycles and pregnancy testoterone - -in males, the steroid hormone produced in the testes; involved in growth and development of reproductive tissues, sperm and secondary make sex characteristics epinephrine - -hormone released as part of the sympathetic response to exercise; also called adrenaline norepinephrine - -hormone released as part of the sympathetic response to exercise insulin - -hormone released from the pancreas that allows cells to take up glucose glycogen - -chief carbohydrate storage material; formed by the liver and stored in the liver and muscle glucagon - -hormone released from the alpha cells of the pancreas when blood glucose levels are low; stimulates glucose release from the liver to increase blood glucose. also releases free fatty acids from adipose tissue to be used as fuel too much exercise - -A hypoglycemic episode may be the result of Side-lying - -recovery position is BEST for a victim who is unconscious yet breathing Identify any threats that need immediate attention - -In a medical emergency, the purpose of a primary assessment automated external defibrillator (AED) - -APortable device used to restore normal heart rhythms 7-10% - -For every minute that goes by without defibrillation, the victim's chance of survival decreases by items personal trainer must always have on hand - -first aid kit and telephone vital organs req`uired to sustain life - -heart, lungs, brain ABC - -CPR- airway, breathing, circulation skills needed to determine the nature of an emergency - -extract key info from victim & assess victim's condition primary assessment - -ABC - identify threats to life requiring immediate attention secondary assessment - -more thorough check once primary assessment is complete & help is on the way dyspnea - -labored breathing cyanosis - -bluish discoloration around the lips and fingertips basic first aid for respiratory difficulties - -1. stop activity; 2. ask about medical history; 3. administer oxygen or inhaled meds; 4. administer mouth-to-mouth steps to prevent asthma attack - -longer warm up, shorter aerobic phase, inhaler before exercise, take prescribed meds angina - -pain originating from the heart syncope - -fainting heart attack first aid - -stop activity, get comfortable, take meds, keep still, admin oxygen and CPR hypoglycemia first aid - -provide sugar (candy/fruit juice) & eat a meal training regimen for diabetic - -exercise with regular freq/intensity/duration; no insulin before workout treatment for heat cramps - -drink electrolyte solution and massage the muscle(s); mildest form of heat illness treatment for heat exhaustion - -rest, fluid replacement, apply water to skin then fan dry, get to a cool place and apply cool compresses to groin/underarm/neck symptoms of heat stroke - -temp 106 +; altered consciousness; dry skin due to lack of sweating first aid for heat stroke - -cool compresses to groin/underarm/neck; apply water to skin then fan dry ways to prevent heat illness - -table salt, avoid training in heat and humidity, drink lots of water, wear light clothing first aid for seizure - -protect from injury due to flailing; jaw thrust manuever laceration - -jagged cut caused by a blow avulsion - -forcible tearing of tissue from the body hemorrhage first aid - -compression and raise legs above the heart sprain - -torn ligaments treatment of sprain - -immobilize and RICE (rest, ice, compression, elevation) treatment of strain - -RICE (rest, ice, compression, elevation) diseases transmitted through the blood - -hepatitis (A, B, C, delta), syphillis, malaria, HIV (most common) function of an antagonist muscle - -works with prime mover muscles to produce smooth joint movement Dynamic constant resistance equipment - -barbell that is used in a biceps curl Breakdown training - -training in which an individual reduces the resistance lifted in order to perform two or three post-fatigue repetitions squats - -most appropriate exercise to begin a strength-training session plyometric training - -method based on stretching muscles/jumping prior to contracting to recruit the myotatic reflex of a muscle to enhance the power of contraction positive results of strength training - -increase muscle fiber size, contractile strength, tendon tensile strength, bone strength, ligament tensile strength muscle gain in men & women - -after 2 months increase of 2-4 lbs of muscle, increase strength 40-60% and continues at a slower pace for 2 more months impact of aging on metabolic function - -decreases 5% every decade; strength training adds muscle tissue and increases metabolism importance of working on muscular imbalances - -reduce the risk of overuse injuries isometric contraction - -no movement; muscular force = resistive force concentric contraction - -muscle shortens; muscular force resistive force eccentric contraction - -muscle lengthens; muscular force resistive force prime mover muscles - -principally responsible for joint movement antagonist muscles - -produce opposite joint movement stabilizer muscles - -stabilize joint so movement can occur at another joint fast twitch muscle fibers - -high force, short duration, anaerobic slow twitch muscle fibers - -low force, long duration, aerobic motor unit - -single motor nerve + all muscle fibers it activates all or none principal - -all muscle fibers in a motor unit contract simultaneously and maximallly (NOT the entire muscle) motor learning effect - -gains in performance during initial weeks of strength training due to more efficient motor unit utilization DOMS - -delayed onset muscle soreness; caused by tears in muscle/connective tissues factors impacting strength performance - -age, sex, length of limbs, muscle length, tendon insertion, muscle fiber type high percentage in power lifters - -fast twitch muscle fibers way to measure one repetition maximum - -most people can perform 10 reps @ 75% max impact of genetics on muscular endurance @ a given % max resistance - -ratio of slow to fast twitch muscle fibers governed by genetics and muscular endurance at % max resistance categories of strength training - -isometric/statics, isokinetic, dynamic constant, dynamic variable adv disadv isometric equipment - -+: small, less cost/space, greater time efficiency - : raises BP, specific positions required to increase strength, lack of training feedback adv isokinetic equipment (hydraulic resistance machines) - -+: speed regulation, adjust resistance, detailed perf feedback, reduced muscle soreness -: cost, inconsistent force regulation, lack of eccentric contraction dynamic constant resistance equipment - -barbells or free weights dynamic variable resistance equipment (isotonic) - -specially designed weight stacks/air pressure; amount of force is determines amount of resistance applied, like barbells BUT force changes throughout the movement exercise selection - -one exercise for each major muscle group exercise progression - -from larger ro smaller muscles exercise speed - -SLOW pace exercise sets - -multiple sets for maximum calorie burn guidelines for resistance level - -8-12 reps @ 70-80% max resistance range of motion - -FULL progression plan - -increase resistance first then reps common strength training mistakes - -too much resistance and poor form purpose of warm up - -prepare body and mind for increase energy and effort purpose of cool down - -allow blood flow to even out throughout the body how to spot a bench press - -stand behind bench and be ready to grasp barbell and lift it impact of too much protein supplementation - -places a strain on the kidneys frequency of strength training to maintain muscle tone - -1-2X brief workouts per week anabolic steroids - -synthetic derivatives of testosterone strategies for overcoming strength plateau - -reduce frequency/allow for longer recovery for tissue building; change exercises; vary # sets; change resistance/reps relationship; add breakdown sets; add assisted training assisted training - -trainer helps client perform 2-3 post fatigue reps negative training - -lower weights (eccentric contraction) that are too heavy to lift with a concentric contraction slow training - -10 second concentric lift ; 4 second eccentric lower ; 4-6 reps What differentiates the 2008 Physical Activity Guidelines for Americans from guidelines and recommendations previously published by the U.S. government? - -The 2008 Guidelines mark the first time the U.S. government has confirmed that fitness is an important part of medicine and that fitness professionals are important members of the allied healthcare continuum. ____ teach patients the importance of implementing their treatment plans. - -Physicians and nurses teach patients the importance of implementing their treatment plans. ____ lead patients through therapeutic exercise and teach them to perform additional exercises at home to facilitate rehabilitation. - -Physical and occupational therapists lead patients through therapeutic exercise and teach them to perform additional exercises at home to facilitate rehabilitation. ____ teach athletes exercises to prevent injury and take them through therapeutic exercises following injury. - -Athletic trainers teach athletes exercises to prevent injury and take them through therapeutic exercises following injury. ___ teach clients proper nutrition through recipes, meal plans, food-preparation methods, and implementation of specialized diets. - -Registered dietitians teach clients proper nutrition through recipes, meal plans, food-preparation methods, and implementation of specialized diets. Define "scope of practice". - -A scope of practice defines the legal range of services that professionals in a given field can provide, the setting in which those services can be provided, and the guidelines or parameters that must be followed. List three possible ramifications for ACE-certified Professionals who allow their certifications to expire. - -1. Not being able to advertise the fact that they hold the ACE certification until it is renewed. 2. Discontinued professional liability insurance. - -... 3. Loss of employment. - -... A client has sore shoulders following a long weekend of painting in his home. Is the response "The trainer discusses proper technique for icing the shoulders" an appropriate or inappropriate response? - -Appropriate response A client tells the trainer that she is depressed and tired because she was up late fighting with her husband. Is the response "The trainer discusses the situation with his or her boss and makes recommendations for improving the situation" an appropriate or inappropriate response? - -Inappropriate response A client tells the trainer that he is going to try the Atkins diet in order to lose weight for his wedding, which is two months away. Is the response "The trainer helps the client understand the recommendations and offers tips and recipes to help him get started on the diet" an appropriate or inappropriate response? - -Inappropriate response A client wants to purchase amino-acid supplements at the club to take as part of his marathon-training program and asks the trainer for his or her opinion. Is the response "The trainer tells the client that amino-acid supplements may enhance endurance and delay fatigue, and probably would help with his training program" an appropriate or inappropriate response? - -Inappropriate response The trainer notices that a client stands with a lordotic posture and notes that the client has displayed a weak core in previous workouts. Is the response "The trainer implements a program to improve strength and flexibility in the core" an inappropriate or appropriate response? - -Appropriate response The PRIMARY purpose of professional certifications is to ____. - -Protect the public from harm by assessing if candidates meet established levels of minimum competence. What action is WITHIN the scope of practice for a personal trainer? - -Screening clients for exercise limitations to facilitate exercise program design. What action is OUTSIDE of the ACE-Certified Personal Trainer scope of practice? - -Conducting a VO2 max test to determine a client's need for referral to his or her physician. At what point does a candidate for the ACE Personal Trainer Certification (or any other ACE certification) agree to uphold the ACE Code of Ethics? - -While registering for an ACE certification exam. ACE-certified Personal Trainers must complete a minimum of 20 hours of continuing education every two years to maintain their certifications. The PRIMARY reason ACE has established this minimum continuing-education requirement is to help ACE Personal Trainers to ____. - -Stay current with the latest exercise science research and guidelines for fitness and health. What action is WITHIN the ACE-certified Personal Trainer Scope of Practice? - -Helping clients gain a better understanding of portion sizes and healthful foods so they can make better choices. A personal trainer who wants to provide massage to help clients who have tight or sore muscles can do so ONLY if ___. - -The personal trainer becomes a licensed massage therapist. What do the credentials for registered dieticians (R.D.), occupational therapists (OTR), athletic trainers (ATC), registered nurses (RN), and massage therapists (LMT) all have in common with certifications from the American Council on Exercise? - -They are all accredited by the National Commission for Certifying Agencies. What action is the MOST accurate regarding personal trainers recommending supplements to their clients? - -Unless the personal trainer has other credentials such as an R.D. or M.D., he or she does not possess the qualifications to legally recommend supplements. ACE-certified Personal Trainers looking to advance their knowledge, skills, and abilities beyond their ACE Personal Trainer Certification would be BEST served by earning which certification? - -An advanced fitness certification (e.g. ACE-AHFS, ACE-LWMC) that is NCCA-accredited. List the common markers of positive experiences with health care providers, allied health professionals, and health and fitness professionals. - -Positive experiences are characterized by a sense of caring, respect, clear communication and professionalism. Clients perceive that their concerns are taken seriously and that the personal trainer is highly qualified, knowledgeable, and helpful. Questions are carefully considered and clearly answered. The environment is usually clean and organized. List the common markers of negative experiences with health care providers, allied health professionals, and health and fitness professionals. - -Negative experiences are marked by rudeness, indifference, ineptitude, neglect, and malpractice. People often report begin left waiting for a long time in environments that are dirty, disorganized, or dull. Personal trainers are described as appearing bored, uninterested in the client, uncaring, or distracted. Communications with personal trainers are perceived as unclear, with clients saying that they did not understand the information or the reasons for the recommendations. Questions are not encouraged or answered clearly. If someone's words and body language do not match, people generally trust ____ over ____. - -If someone's words and body language do not match, people generally trust body language over verbal content. A ___ goal is something a client does, such as walk 2 miles a certain number of times. - -A process goal is something a client does, such as walk 2 miles a certain number of times. A ____ goals is something achieved, like weight loss or a resistance lifted on a resistance machine. - -A product goals is something achieved, like weight loss or a resistance lifted on a resistance machine. ___ goals work better, because they are more predictable and controllable. - -Process goals work better, because they are more predictable and controllable. Behavior-change contracts offer ___ motivation for exercise, which may be helpful for clients getting started. - -Behavior-change contracts offer extrinsic motivation for exercise, which may be helpful for clients getting started. ___ can be defined as the ability to communicate and work effectively with people from different cultures. - -Cultural competence can be defined as the ability to communicate and work effectively with people from different cultures. List five key components of nonverbal communication. - -1. Voice quality 2. Eye contact 3. Facial expression 4. Hand gestures 5. Body position. Which personality style is described as more effective and less cognitive; amiable, warm, trusting, and honest; avoid unnecessary risks; non-confrontational; team- and ask-oriented, gathering information to reach consensus over conflict? - -Collaborators Which personality style is described as more affective and less cognitive; overly ambitious, risk-driven, and favor incentives and rewards; impulsive and lack discipline to complete projects; dominant, tell-oriented visionaries who thrive on excitement, challenge, and creativity? - -Expressors Which personality style is described as more cognitive and less affective; methodical, favoring logic, objectivity, analysis and accuracy; problem-solvers, working alone or in small groups; appear distant and uninterested in social interaction? - -Deliberators Which personality style is described as more cognitive and less affective; action-oriented, competitive, take-charge, dominant personality; poor listeners, as they proactively think ahead to problem solving; emotionally reserved, valuing time over relationships? - -Directors Which listening skill corresponds to the response; "I know what you mean". - -Encouraging Which listening skill corresponds to the response, "It sounds like you have been most successful in the past when working out with a coworker". - -Reflecting Which listening skill corresponds to the response, "You said that you stopped going to your yoga class last winter. What made you stop?" - -Questioning Which listening skill corresponds to the response, "So it sounds like you've been walking about 2 miles twice each week in addition to doing a few hours of yard work each weekend..."? - -Summarizing Which listening skill corresponds to the response, "You were able to maintain a weight of 180 pounds for quite a while. That seems like a realistic goal weight for you." - -Paraphrasing List eight tips of setting health and fitness goals that motivate clients for long-term adherence. - -1. Listen carefully to understand what clients hope to accomplish with an exercise program. 2. Help them define specific, measurable goals. 3. Suggest additional goals that client may not have thought of, such as feeling more energetic and less stressed. 4. Break large goals (reachable in six months or more) into small goals (reachable in about eight to 10 weeks) and even weekly goals (such as completing a certain number of exercise sessions). 5. Include many process goals, such as the completion of exercise sessions. In other words, simply completing workouts accomplishes a goal. 6. Record goals and set up a record-keeping system to record workouts and track progress toward goals. 7. Be sure clients understand what types of exercise will help them reach their health and fitness goals. 8. Reevaluate and revise goals and exercise recommendations periodically to prevent discouragement if large goals are not being met. Explain how self-monitoring systems can support behavior change, including exercise program adherence. - -Self-monitoring systems help in two ways. First, they increase client self-awareness. A log with nothing recorded for several days testifies to the fact that client are neglecting their exercise programs. Self-monitoring acts as a mirror to give clients a more objective view of their behaviors. Second, self-monitoring systems enhance client-trainer communication. Clients come to expect careful surveillance of their records, which they present to the personal trainer at each session. Knowing that someone will be checking on their adherence may prod clients into action. What is an example of correctly phrased feedback? - -Your breathing and timing were just right on the first four lifts. Remember to keep breathing, even as the exercise starts to feel harder. You'll find the work easier now that you are learning how to breathe correctly. Which stage of learning is represented by the description; movements are uncoordinated and jerky? - -Cognitive stage of learning Which stage of learning is represented by the description; movements are being performed effectively and naturally? - -Autonomous stage of learning Which stage of learning is represented by the description; basic movements are mastered, but refinement is necessary? - -Associative stage of learning What would help a trainer develop rapport with a client during the initial session? - -Speaking in a firm voice with confidence, using fluid hand gestures while speaking and quiet hands while listening. Providing a more detailed description of the process by which resistance training helps to preserve bone density would be MOST effective with which personality style? - -Deliberator Implementing a system of rewards for each goal reached would be MOST effective with which personality style? - -Expressor Active listening allows personal trainers to do what effectively? - -Gain a better understanding of the client to facilitate rapport and program design. A client you have been working with for several months tells you that she believes her husband may be having an affair. Which response would be MOST appropriate? - -"I'm so sorry. I can't imagine how difficult that must be for you". What is considered a SMART goal? - -"I will fun 4 days per week, gradually progressing my run time from 10 to 40 minutes, to prepare for a 5K in four months." contraindication - -Any condition that renders some particular movement, activity, or treatment improper or undesirable. sprain - -an acute injury to a ligament caused by sudden trauma to the joint. acute - -descriptive of a condition that usually has a rapid onset and a relatively short and severe course; opposite of chronic. ligament - -a strong, fibrous tissue that connects one bone to another. fracture - -any break in the continuity of a bone, ranging from a simple crack to a severe shatter of the bone with multiple fragments fascia - -strong connective tissues that perform a number of functions, including developing and isolating the muscles of the body and providing structural support and protection. strain - -often called a muscle pull, is an injury to a muscle, usually caused by overexertion. tendinitis - -inflammation of the tendon or tendon-muscle junction, commonly dx in the shoulders, elbows, knees and ankles. bursitis - -inflammation of the bursa sac that surrounds certain joints. Commonly affects shoulders, hips and knees. plantar fascilitis - -inflammation in the bottom of the foot toward the heel. chondromalacia - -damage to cartilage under the patella (kneecap). Softening and wearing away of cartilage behind the patella. stress fracture - -minor fracture, hairline crack not to be confused with shin splints. corticosteroid - -one of two main hormones released by the adrenal cortex; plays a major role in maintaining blood glucose during prolonged exercise by promoting protein and triglyceride breakdown. collagen - -the main constituent of connective tissue, such as ligaments, tendons, and muscles. lateral ankle sprain - -occurs when the foot is inverted forcefully during weightbearing activity. damage to the anterior talofibular ligament. shin splints - -Microtearing of the attachment of the muscles of the lower leg on the tibia. Five components acronym describing a safe early intervention for an acute injury. - -PRICE: (P) protection (R) rest or restricted activity (I) ice every hr for 10-20 mins (C) compression (E) elevation 6-10" above level of heart. Plantar fascilitis - -Microtearing near the calcaneus bone. tennis elbow - -Affects the wrist extensor muscles at the lateral epicondyle of the humerus anterior shoulder instability - -stretching of the anterior capsule and ligaments that allows the humeral head to sublux or dislocate anteriorly golfer's elbow - -affects the wrist flexor muscles at the medial epicondyle of the humerus. hypoxia - -a condition in which there is an inadequate supply of oxygen to tissues syncope - -a transient state of unconsciouslness during which a person collapses to the floor as a result of lack of oxygen to the brain; fainting. dyspinea - -shortness of breath; a subjective difficulty or distress in breathing. cyanosis - -bluish discoloration; especially of the skin and mucous membranes due to hemoglobin in the blood. adherence - -the extent to which people stick to their plans or treatment recommendations. transtheoretical model of behavioral change - -stages of change precontemplation - -people are sedentary and not even considering an activity. contemplation - -still sedentary; however, they are starting to consider activity as important and begin to identify the implications of being inactive. Still not ready to commit to making a change. preparation stage - -some physical activity; sporadic walk, periodic visit to the gym; getting ready to adopt an active lifestyle. action stage - -stage in which people engage in regular physical activity; been doing so for less than six months. maintenance stage - -stage marked by regular physical activity for longer than six months. motivation - -is a complex construct that refers to the psychological drive that gives behavior direction and purpose. hours of moderate intensity aerobic physical activity - -2.5 hours recommended by HHS percentage of people dropping out of a new program within the first 6 months - -50% hemorrhagic strokes - -ruptured blood vessels in the brain are usually more life threatening. ischemic strokes - -more common and involve a reduced blood supply to the brain. Atherosclerotic Risk Stratification age for men and for women+1 - -Men ≥45 women ≥55 Atherosclerotic Risk Stratification family hx - -hx of sudden death in father or 1st degree male before 55 years; and mother or other 1st degree female before 65 Atherosclerotic Risk Stratification for cigarette smoking - -current smoker or quite within previous 6 months Atherosclerotic Risk Stratification for sedentary lifestyle - -not particpating 30 minutes of moderate activity on at least 3 days days/week for at least 3 months Atherosclerotic Risk Stratification for obesity - -BMI ≥30kg/m2 or waist girth 40" for men and 35" for women Atherosclerotic Risk Stratification for hypertension - -Systolic bp≥140 mmHg and/or diastolic bp ≥90mmHg confirmed on at least 2 separate occasions or currently on antiypertensive medications Atherosclerotic Risk Stratification for dyslipidemia - -Low density LDL liprotein ≥130 mg/dL or high denisty HDL 40 mg/dL or currently on lipid-lowering medication (if total serum cholesterol is all that is available, use serum cholesterol 200 mg/DL Atherosclerotic Risk Stratification prediabetes - -Fasting blood glucose≥100 mg/dL scheduled times of reduced training - -unique characteristic of periodization programs that differentiate them from traditional training programs less tissue trauma - -Controlling the speed during strength training results in this Speed of movement - -one of the four components of resistance exercise that is key to improving functional performance 20-30 seconds - -rest period MOST appropriate for enhancing muscular endurance High-repetition training - -results in minimal strength gains and possible overuse injuries in a conditioned female client best program for body fat reduction - -walk briskly 45 min 4-5 days per week & overall strength training 2 days week types of resistance training - -isometric, concentric, eccentric force development & dynamic constant external resistance (isotonic), dynmamic variable external resistance, and isokinetics main variable in a resistance training program - -frequency of training, order and number of sets, reps, load/amount of weight or resistance art in resistance program design - -determine clients unique needs and interests; vary freq/intensity/duration within a periodization plan common mistake resistance program design - -using one style of training for both athletics & fitness char of resistance program - -planned and time efficient, results oriented, functional/usable for the client, directed toward health and fitness ACSM recommendations for resistance program - -mimimum standards: mod-high intensity sufficient to develop muscle mass; 2X week, 1 set, 8-12 reps to fatigue; 8-10 exercises for each major muscle group; 30 minutes