ACE Personal Trainer Flashcards QUESTIONS AND ANSWERS 2022

ACE Personal Trainer Flashcards QUESTIONS AND ANSWERS 2022Stages of Client-Trainer Relationship Rapport, Investigation, Planning and Action Stage Client-trainer Relationship: Action Stage Set up self monitoring system Providing feedback Effective modeling Behavior contracts Client-trainer Relationship: Planning Stage "Give and take" Commnication Setting goals Motivational interviewing Evaluating exercise program Client-trainer Relationship: Investigation Stage Rapport continues to grow Gathering info on client Demonstate effective listening Client-trainer Relationship: Rapport Stage "Seting the scene" for understanding and trust First impressions Verbal and non verbal communication Personality styles 4 components of Transthoretical model of behavoir chnage 1. Stages of change 2. Processes of change 3. Self-efficacy 4. Decisional balance Stages of Change: Precontemplation Sedentary Does not consider an activity program Stages of Change: Contemplation Sedentary Considers activtiy as important Stages of Change: Preparation Some Physical activty Preparing to adopt an activity program Stages of Change: Action Have been doing regular physical activty for less than 6 months Stages of Chnage: Maintenance Have been doing regular physcial activity for longer than 6 months Reflecting Restates the main points to demonstrate understanding or to seek clarification Questioning Open-ended questions that encourage the client to share relevant information Encouraging Short words or phrases that encourage the client to continue speaking Paraphrasing Restating in a clear and concise way the essence of what the client has been saying Summarizing At appropriate times, the trainer should summarize key points. Allow clients to comment on accuracy Deliberators Low sociability, low dominance Cognitive, less effective, methodical, logical, cautious and may appear rigid Directors Low sociability, high dominance Cognitive, less effective, action-oriented, take charge Expressors High sociability, high dominance More effective, less cognitive, strong communicator, highly motivational Collaborators High sociability, low dominance More effective, less cognitive, admire, warm, trusting and honest Benefits of resistance training Strengthening of muscles, ligaments, tendons, bone mineral density Physical capacity Physical appearance body composition and body fat Metabolic function Injury and disease prevention Principles of training Specificity Overload Progression Impact The striking of one thing against another; forceful contact Momentum Force or speed of movement Acceleration Newton's second law A change in velocity Inertia Newton's first law The property of matter by which it retains its state of rest or its velocity along a straight line so long as it's not acted upon by an external force Autogenic inhibition When GTO activation results in an enhanced contraction of the opposing muscle group Glucagon Decreases glucose oxidation and increases the blood sugar levels Opposes the actions of insulin Ejection fraction The percentage of the end-diastolic volume that is injected with each contraction of the heart Respitory exchange ratio Carbon dioxide produced divided by oxygen consumed Reaction forces Newton's 3rd law Every applied force has anequal and opposite reaction force Effects of norepinephrine Increase in heart rate and increase in the force of cardiac muscle contraction Multipennate muscle Muscle fibers with a complex arrangement that involves the convergence of several tendons Ex: Deltoid Epimysium Fascia that encased entire muscle Perimysium Fascia that bundles muscle fibers together Endomysium Fascia that wraps individual muscle fibers Sarcomeres *Functional contracting unit of the skeletal muscle *Myofibrils found between to Z lines Reciprocal Inhibition Muscle spindle is stress too quickly/intensely causing the muscle to contract also known as stretch reflex Longitudinal muscle Muscle fibers run parallels to the long axis of the muscle Relatively weak compared to other muscles Ex: Sartorial Bippennate muscle Muscle fibers insert obliquely onto each side of the tendon Ex: rectus femoris Unipennate muscle Muscle fibers insert onto one side of the tendon Ex: Anteior tibialis Insulin A hormone that facilitates the uptake and utilization of glucose by cells and prevents the breakdown of glycogen