ACTION PERSONAL TRAINING UPDATED EXAM SCRIPT
QUESTIONS AND ANSWERS SURE A+
✔✔Traditional Periodization? - ✔✔varying volume and intensity in a patterned way
✔✔Stepwise Periodization? - ✔✔Increase intensity while decreasing volume
8 reps to 5 reps to 3 reps
✔✔Undulating Periodization? - ✔✔volume and intensity increase and decrease in a non
traditional way
✔✔Overreaching Periodization? - ✔✔volume and intensity increases and decreases
over short period of time and then returns to normal
✔✔Non-Linear Periodization? - ✔✔time constraints and busy life; no set routine
✔✔What is the Rep Max target for Resistance Training? - ✔✔finding a 10 rm or range
of 3-5 rm
-can be determined by finding a 1rm of client and using 70-80% of that
✔✔What is ATP and its function? - ✔✔Adenosine TriPhosphate
energy currency of cell; ability to store large amounts of energy
✔✔What are the 3 Energy Systems? - ✔✔ATP/PC
Glycolytic or lactic acid
Aerobic or Oxidative
✔✔ATP/PC? - ✔✔immediate energy up to 10 seconds
✔✔Glycolytic/ Lactic Acid? - ✔✔short term energy lasting up to a minute
✔✔Aerobic/Oxidative - ✔✔long-term energy, greater than 2min.
✔✔Benefits of a Warm-Up? - ✔✔1. increased core temp
2. improves elasticity of muscle
3. increased blood flow to muscles
4. prevents lactic acid build up
5. efficient removal of metabolic by-products
6. makes physical performance more effective and efficient
✔✔What is the Cardiovascular System composed of? - ✔✔composed of heart , blood
vessels and blood
, ✔✔What does the cardiovascular system do? - ✔✔-maintains homeostasis
- transports oxygenated blood from lungs to rest of body
- distributes nutrients to cells
- regulates pH levels
-maintain fluid volume, which helps prevent dehydration
- transport enzymes + hormones to control physical function
✔✔Type I Diabetes? - ✔✔insulin dependent
- glucose cannot gain entry into cells, pancreas does not work
✔✔Type II Diabetes? - ✔✔Insulin resistance
- pancreas can still produce insulin, but cells stop responding
- can be changed with diet and exercise
✔✔If your client suffers from an Asthma Attack? - ✔✔1. sit client upright
2. remove any tight/constricting clothing
3. have client self-administer medication
4. symptoms persist for 30min or more, request medical assistance
✔✔If your client has asthma? - ✔✔!. get approval from physician first
2. take medication normally
3. warm up for 10min, HR @ 50-60%
4. cool down/stretch 10-15 min; hydrate
5. work up to 70-85% of normal HR
✔✔Which modes of exercise are best for clients with Arthritis? - ✔✔1. Range of Motion
(ROM)
2. Strength
3. Endurance
✔✔Heat Exhaustion? - ✔✔extreme sweating and overheating
- body temp is at 104 degrees
- body able to self-regulate to cool down and rest
-paleness, moist skin, increased pulse rate
-move to shady, cool place to cool down
✔✔Heat Stroke? - ✔✔body no longer can control temperature
- body temp higher than 105 degrees
- can lead to brain damage
- flushed skin, high BP, no sweat, deteriorating mental performance
- confusion and hallucinations
- needs medical attention
✔✔Proprioception? - ✔✔ability to know where parts of body are in terms of movement
QUESTIONS AND ANSWERS SURE A+
✔✔Traditional Periodization? - ✔✔varying volume and intensity in a patterned way
✔✔Stepwise Periodization? - ✔✔Increase intensity while decreasing volume
8 reps to 5 reps to 3 reps
✔✔Undulating Periodization? - ✔✔volume and intensity increase and decrease in a non
traditional way
✔✔Overreaching Periodization? - ✔✔volume and intensity increases and decreases
over short period of time and then returns to normal
✔✔Non-Linear Periodization? - ✔✔time constraints and busy life; no set routine
✔✔What is the Rep Max target for Resistance Training? - ✔✔finding a 10 rm or range
of 3-5 rm
-can be determined by finding a 1rm of client and using 70-80% of that
✔✔What is ATP and its function? - ✔✔Adenosine TriPhosphate
energy currency of cell; ability to store large amounts of energy
✔✔What are the 3 Energy Systems? - ✔✔ATP/PC
Glycolytic or lactic acid
Aerobic or Oxidative
✔✔ATP/PC? - ✔✔immediate energy up to 10 seconds
✔✔Glycolytic/ Lactic Acid? - ✔✔short term energy lasting up to a minute
✔✔Aerobic/Oxidative - ✔✔long-term energy, greater than 2min.
✔✔Benefits of a Warm-Up? - ✔✔1. increased core temp
2. improves elasticity of muscle
3. increased blood flow to muscles
4. prevents lactic acid build up
5. efficient removal of metabolic by-products
6. makes physical performance more effective and efficient
✔✔What is the Cardiovascular System composed of? - ✔✔composed of heart , blood
vessels and blood
, ✔✔What does the cardiovascular system do? - ✔✔-maintains homeostasis
- transports oxygenated blood from lungs to rest of body
- distributes nutrients to cells
- regulates pH levels
-maintain fluid volume, which helps prevent dehydration
- transport enzymes + hormones to control physical function
✔✔Type I Diabetes? - ✔✔insulin dependent
- glucose cannot gain entry into cells, pancreas does not work
✔✔Type II Diabetes? - ✔✔Insulin resistance
- pancreas can still produce insulin, but cells stop responding
- can be changed with diet and exercise
✔✔If your client suffers from an Asthma Attack? - ✔✔1. sit client upright
2. remove any tight/constricting clothing
3. have client self-administer medication
4. symptoms persist for 30min or more, request medical assistance
✔✔If your client has asthma? - ✔✔!. get approval from physician first
2. take medication normally
3. warm up for 10min, HR @ 50-60%
4. cool down/stretch 10-15 min; hydrate
5. work up to 70-85% of normal HR
✔✔Which modes of exercise are best for clients with Arthritis? - ✔✔1. Range of Motion
(ROM)
2. Strength
3. Endurance
✔✔Heat Exhaustion? - ✔✔extreme sweating and overheating
- body temp is at 104 degrees
- body able to self-regulate to cool down and rest
-paleness, moist skin, increased pulse rate
-move to shady, cool place to cool down
✔✔Heat Stroke? - ✔✔body no longer can control temperature
- body temp higher than 105 degrees
- can lead to brain damage
- flushed skin, high BP, no sweat, deteriorating mental performance
- confusion and hallucinations
- needs medical attention
✔✔Proprioception? - ✔✔ability to know where parts of body are in terms of movement
