Personal Training Questions

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Author:
Aemorri
ID:
46752
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Personal Training Questions
Updated:
2010-11-02 11:42:05
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PT fitness
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  1. Measures max pressure
    against arterial wall:
    systole
  2. Least effective indicator
    for prepubescent readiness to train?
    chronological scale
  3. 4 day split
    spread out (~2-3 days/body part)
  4. Targeted muscle for clients with chronic low
    back pain with anterior pelvic tilt
    hip flexors
  5. 85 year old, short step and
    unsteady gait
    balance training
  6. Which of the following is
    an appropriate initial load and rep scheme for 1RM of 250 in leg press?
    160 for 15 reps
  7. Client with a patella-femur knee injury, do NOT permit more than 60
    degree knee flexion, what is best exercise?
    quarter squat
  8. 1-minute rest, 12-15 reps Improves?
    hypertrophy
  9. Most effective exercise for increasing vertebral bone mineral density
    Front squat
  10. Bad 12 min run, fast HR
    Cardio needs work
  11. Chronic training adaptation to aerobic training
    • Produce more hemoglobin
    • (transport more oxygen)
  12. Substitute more dangerous exercises during pregnancy and do NOT
    increase exercise intensity
  13. 1 month of strength training
    motor neuron firing rate will increase
  14. Open kinetic chain exercise
    • ex if moving leg at end of
    • exercise appendage continues to move (arm extensions, curls, not back squat)
  15. BMI
    Overweight?
    Obesity?
    • 25-29.9
    • >30
  16. Waist measurements
    Men
    Women
    • >40 in
    • >35 in
  17. Moderate weight loss benefits...how to?
    • slow and steady
    • 1-2lb/week loss is goal
  18. How many cals burned/mile?
    100
  19. LDL #'s
    high
    • <100
    • >190
  20. HDL #'s
    >40
  21. Total cholesterol
    target?
    • <200
    • 150
  22. Triglycerides (cholesterol)
    <150
  23. % fat of calories
    25-35%
  24. Risk factors for metabolic syndrome
    • Family history·
    • Sedentary lifestyle
    • Poor diet
    • Stress
    • Alcohol consumption
    • Smoking
  25. Metabolic Syndrome
    • Indications: abdominal obesity,
    • hypertriglyceridemia, reduced HDL, elevated BP and fasting glucose·
    • Approximately of 22% increases with age
    • (probably higher)
    • Insulin is an important hormone that helps body
    • take glucose from the blood
  26. Responding to clients with diabtes
    • Provide 15g of carbs: ½ c soda or fruit juices; sugar
    • packet; honey
  27. Obese individuals
    Dietary Modifications
    Refer to a registered dietician

    Select foods that reduce risk of CVD factors

    Create a deficit of 500-1,000 cals/day

    -women no less than 1,000-1,2000 cals/day

    • Weight loss goal of 10% body weight over 1st 6
    • months

    1-2 lb weight loss/week
  28. Obese
    Exercise program guidelines
    Increase expenditure to create cal deficit

    Mode, intensity, & duration = to at least 150 cals/day

    Start all exercise at a low level

    Intensity: 40% or 50-70% VO2max

    Body weight resistance training
  29. Obese
    Lifestyle change support
    Self-monitoring

    Rewards-tangible rewards from trainer or support group

    Goal setting- realistic short term to long term goals

    • Stimulus control-identify social and environmental cues that
    • trigger undesired responses

    • Food consumption behavior changes-eat more slowly, use smaller plates,
    • do not skip meals, develop techniques over time that work
  30. Kid program (basic)
    # of act. sessions
    intensity
    intensity METS
    examples
    • 3
    • mod, alt w/rest
    • 3-4 METS
    • 30 min
    • Recess
  31. Kid program (goal
    )# of act. sessions
    intensity
    intensity METS
    examples
    • 3
    • mod to vig, alt w/rest
    • 6-8 METS
    • 60 min
    • circuit
  32. systolic
    • Pressure
    • exerted against the arterial walls as blood is forcefully ejected during
    • ventricle contraction (systole). Describes work of heart & indirect
    • estimation of myocardial O2 uptake

    • ·
    • Highest in aorta & arteries; rapidly falls off w/in the venous
    • circulation

    • Normal is 100-139;
    • w/aerobic exercise can increase to as much as
    • 220-260
  33. Diastolic
    • Pressure
    • exerted against arterial walls when NO blood is being forcefully ejected thru
    • the vessels (diastole). Provides indication of peripheral resistance (vascular
    • stiffness) tending to increase w/vasoconstriction
    • and decrease w/vasodilatation

    • Normal is 60-89; w/aerobic
    • exercise it remains the same (or decreases slightly)

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