PERSONAL FITNESS TRAINER:
AAAI ISMA CORRECT 100%
Intrinsically motivated - ANSWER - want to feel better within
- numbers/ appearance is not important
Extrinsically motivated - ANSWER - number oriented
- goals and measurable progress
Necessary forms before training - ANSWER 1. Health history
2. Waiver and release
3. Client Assessment
4. Policies and procedures
5. Goals
6 components of fitness that can be evaluated - ANSWER - postural analysis
- cardiovascular endurance
- muscular strength
- flexibility
- balance, coordination, agility
- body composition
Postural analysis - ANSWER * Overall posture*
*Looking for inconsistencies which indicate tight, imbalanced, or inactive muscles
- Multi planer analysis: static movement
- dynamic evaluation: dynamic movement
Cardiovascular endurance - ANSWER *Evaluation of heart, lungs and circulatory
system*
- Graduated exercise test: comprehensive analysis of respiration, circulation, gas
exchange, lactate threshold, vo2max.... requires physician (over 40), university/hospital
setting
- Harvard Step test: Step up/down at a rate of 120 beats a minute for 3 minutes. At end
of test take heart rate for 10 seconds. Take heart beat again after 1 minute. Greater
divergence= better the conditioning
- 1.5 mile run
- Load induced pulse rate: Take a pulse rate at a given time interval/workload, then take
pulse again at later date.
, Muscular strength - ANSWER - Repetition maxes: 1 rep max (injury prone) and 10 rep
max (less injury prone)
- Pushups: max amount
- Abdominal curl-ups: max amount
Flexibility - ANSWER - Sit and reach: Place feet against box, measure from edge of
box. Take two measurements
- Functional flexibility
Balance/coordination/agility - ANSWER - One leg stand
- Transfer one leg to another: looking for body shift, time to gain balance, time to lose
balance
- Performance evaluated transfer of motion: evaluate how well client jumps, steps,
slides to specific spot
- T- test: jumping from the end of the T to the intersection, repeat twice each leg.. 5
points each test= 20 points total
- Evaluated in ml02/ Kg Body Weight/ Minute
Trained hearts - ANSWER *can contract more completely and eject a greater fraction of
blood from the left ventricle
- Increased myoglobin stores
- greater number of capillaries for each muscle fiber
- enhanced ability of skeletal muscle mitochondria to make use of supplied oxygen
Skeletal Muscle - ANSWER Multi- directional, graduated contraction response
Slow Twitch Muscles - ANSWER Type I
- oxidative
- long duration
Fast twitch muscles - ANSWER Type IIa:
- Fast oxidative glycolytic
- training dependent
- oxygen and glucose
Type IIb:
- Fast twitch glycolytic
AAAI ISMA CORRECT 100%
Intrinsically motivated - ANSWER - want to feel better within
- numbers/ appearance is not important
Extrinsically motivated - ANSWER - number oriented
- goals and measurable progress
Necessary forms before training - ANSWER 1. Health history
2. Waiver and release
3. Client Assessment
4. Policies and procedures
5. Goals
6 components of fitness that can be evaluated - ANSWER - postural analysis
- cardiovascular endurance
- muscular strength
- flexibility
- balance, coordination, agility
- body composition
Postural analysis - ANSWER * Overall posture*
*Looking for inconsistencies which indicate tight, imbalanced, or inactive muscles
- Multi planer analysis: static movement
- dynamic evaluation: dynamic movement
Cardiovascular endurance - ANSWER *Evaluation of heart, lungs and circulatory
system*
- Graduated exercise test: comprehensive analysis of respiration, circulation, gas
exchange, lactate threshold, vo2max.... requires physician (over 40), university/hospital
setting
- Harvard Step test: Step up/down at a rate of 120 beats a minute for 3 minutes. At end
of test take heart rate for 10 seconds. Take heart beat again after 1 minute. Greater
divergence= better the conditioning
- 1.5 mile run
- Load induced pulse rate: Take a pulse rate at a given time interval/workload, then take
pulse again at later date.
, Muscular strength - ANSWER - Repetition maxes: 1 rep max (injury prone) and 10 rep
max (less injury prone)
- Pushups: max amount
- Abdominal curl-ups: max amount
Flexibility - ANSWER - Sit and reach: Place feet against box, measure from edge of
box. Take two measurements
- Functional flexibility
Balance/coordination/agility - ANSWER - One leg stand
- Transfer one leg to another: looking for body shift, time to gain balance, time to lose
balance
- Performance evaluated transfer of motion: evaluate how well client jumps, steps,
slides to specific spot
- T- test: jumping from the end of the T to the intersection, repeat twice each leg.. 5
points each test= 20 points total
- Evaluated in ml02/ Kg Body Weight/ Minute
Trained hearts - ANSWER *can contract more completely and eject a greater fraction of
blood from the left ventricle
- Increased myoglobin stores
- greater number of capillaries for each muscle fiber
- enhanced ability of skeletal muscle mitochondria to make use of supplied oxygen
Skeletal Muscle - ANSWER Multi- directional, graduated contraction response
Slow Twitch Muscles - ANSWER Type I
- oxidative
- long duration
Fast twitch muscles - ANSWER Type IIa:
- Fast oxidative glycolytic
- training dependent
- oxygen and glucose
Type IIb:
- Fast twitch glycolytic
