Shared Flashcard Set

Details

ACE Exam
1
62
Fitness
Professional
02/05/2014

Additional Fitness Flashcards

 


 

Cards

Term

Types of Goals

(SMART)

Definition

S-specific

M-measurable

A-attainable

R-relevant

T-time bound

Term

Preferred Learning Styles

(VAK)

Definition

Visual

Auditory

Kinesthetic

Term
Personality Types
Definition

Deliberators

Expressors

Directors

Colaborators

Term

Stages of Client-Trainer Relationship

(RIPA)

Definition

-Rapport

-Investigation

-Planning

-Action

Term
Stages of Change
Definition

-Precontemplation

-Contemplation

-Preparation

-Action

-Maintenance

Term

Skin Fold Sites

(male&female)

Definition

Male-Chest, Thigh, Abdomen

Female-Triceps, Thigh, Suprailium

Term

Components of exercise program

(CMMF)

Definition

cardiorespritory fitness

muscular strength

muscular endurance

flexibility

Term

Risk Factor

(age)

Definition

Men older than 45

Women older than 55

Term

Risk Factor

(family history)

Definition

Death/Heart Attack

Dad before 55

Mom before 65

Term

Risk Factor

(smoking)

Definition

smoked within last 6 months

or 2nd hand smoke

Term

Risk Factor

(sedentary lifestyle)

Definition
more than 30 min a week for 3 months
Term

Risk Factor

(obesity)

Definition

BMI more than 30

or

men waist more than 40''

women waist more than 35''

Term

Risk Factor

(hypertension)

Definition

More than 140/90

or on medication for hypertension

Term

Risk Factor

(dyslipidemia)

Definition

LDL more than 130

or 

HDL lower than 40

Term

Risk Factor

(prediabetes)

Definition
Fasting glucose is more than 100
Term

General muscle fitness

(sets,reps)

Definition

sets 1-2

reps 8-15

Term

Muscular Endurance

(sets,reps)

Definition

sets 2-3

reps >12

Term

Muscular Hypertrophy

(sets,reps)

Definition

sets 3-6

reps 6-12

Term

Muscular Strength

(sets,reps)

Definition

sets 2-6

reps <6

Term

General Muscle Fitness

(rest interval)

Definition
30-90 seconds
Term

Muscular Endurance

(rest interval)

Definition
1-2 minutes
Term

Muscular Hypertrophy

(rest interval)

Definition
30-90 seconds
Term

Muscular Stength

(rest interval)

Definition
2-5 minutes
Term

Rest Intervals

(%recovery)

Definition

30seconds-50%

60seconds-75%

120seconds-90%

Term
Super Sets
Definition
Work agonist muscle and antagonist muscle
Term
Compound Sets
Definition
Work out same muscle
Term
Macrocycles
Definition
6-12 months
Term
Mesocycles
Definition
3 months
Term
Microcycles
Definition
2-4 weeks
Term

Bend and Lift Screen

(assessment)

Definition

To examine symmetrical lower extremity mobility and stability

and

upper extremity stability during bend and lift movement

Term

Hurdle Step Screen

(assessment)

Definition
To examine simultaneous mobility of one limb and stability of the contralateral limb while maintaining both hip and torso stabilization under a balance challenge of standing on one leg
Term
Shoulder Push Stabilization Screen
Definition
To examine stabilization of the scapulothoracic joint during closed-kinetic-chain pushing movements
Term

Shoulder Pull Stabilization Screen

(assessment)

Definition
To examine ability to stabilize the scapulothoracic joint during closed-kinetic-chain pulling movements
Term

Thoracic Spine Mobility Screen

(assessment)

Definition
To examine bilateral mobility of the thoracic spine
Term

Thomas Test

(assessment)

Definition
To examine the length of muscles involved in the hip flexion
Term

Passive Straight Leg Raise

(assessment)

Definition
To examine the length of the hamstrings
Term

Shoulder Flexion and Extension

(assessment)

Definition
To assess the degree of shoulder flexion and extension
Term

Internal/External Rotation of the Humerus and Shoulder

(assessment)

Definition
To examine internal and external rotation of the humerus at the shoulder joint
Term

Apleys Scratch Test

(assessment)

Definition

To Examine the simultaneous movements of the shoulder girdle

(shoulder mobility)

Term
Sharpened Romberg Test
Definition
To assess static balance by standing with a reduced base of support while removing sensory information
Term
Stork-Stand Test
Definition
To assess static balance by standing on one foot in a modified stork position
Term
Blood Pressure Cuff Test
Definition
to assess core function
Term
Static Stretching
Definition
Holding a nonmoving position to immobilize a joint that places the desired muscles and connective tissues passively at their greatest possible length
Term
Dynamic Stretching
Definition

Stretching that involves taking the joints through their ranges of motion while continuously moving

(beneficial when warming up for particular sport/activity)

Term
Ballistic Stretching
Definition
Dynamic stretching characterized by rhythmic bobbing or bouncing motions
Term
Double Strength Training Protocal
Definition
Increase weight by 5% until reached desired repetitions
Term
Karvonen Formula
Definition

220-age=MHR-RHR=HRR

HRRx%intensity+RHR=THR

Term
Contemplation
Definition

recognizing problem

(getting ready)

Term
precontemplation
Definition

dont recognize problem/denial

(not ready)

Term
Preparation
Definition

intending to take action

(ready)

Term
Action
Definition
person is making a change
Term
Maintanence
Definition
person has stuck with action and is avoiding relapse
Term
Beta-Blockers
Definition
decrease RHR, EHR, MHR
Term
Diuretic Medication
Definition

Causes electrolyte imbalance,

Increased excretion of water

Term

Altitude effects

 

Definition

The effects are seen above 4900 ft.

-Less oxygen

-faster HR

Term
What is a motor unit?
Definition
a motor neuron and all muscle fibers that it innervates
Term
What is informed consent form?
Definition
It acknowledges the risks involved in the activity one is about to do.
Term
Best measure for muscular strength?
Definition

10-rep max bench-press test

(1 rep max is more accurate but more dangerous)

Term
Most accurate method for assessing Body Composition
Definition
Skinfolds
Term
Minimum amount of physical activity required for health benefits
Definition
30min of moderate-intensity 5-7 day per week
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