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61 Cards in this Set
- Front
- Back
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Motivation |
Psychological drive that gives behavior direction and purpose |
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Intrinsic Motivation |
A person is engaged in exercise activities for the inherent pleasure and experience |
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Extrinsic Motivation |
Engagement in exercise for any benefit other than the joy of participation (i.e.-lose weight, be healthy, etc) |
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Self Efficacy |
the believe in one's own capabilities to successfully engage in a physical activity program |
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Assertiveness |
honest and straightforward expression of one's thoughts, feelings, and beliefs |
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3 Determinants for physical activity |
Personal Attributes Environmental factors Physical-activity factors |
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Personal Attributes include... |
Demographic Variables (increasing age except in supervised settings, education, income) Health Status Activity History Psychological Traits Knowledge, Attitudes, and Beliefs |
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Environmental Factors Include... |
Access to Facilities Time Social Support |
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Physical-Activity Factors |
Intensity (drop out rate for vigorous almost twice as high for moderate) Injury |
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4 Stages of the Client-Trainer Relationship |
Rapport Investigation Planning Action (RIPA) |
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Nonverbal Communication Components |
Voice Quality Eye Contact Facial Expression Hand Gestures Body Position |
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Effective Listening Components |
Encouraging Paraphrasing Questioning Reflecting Summarizing |
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Planning Stage Includes... |
Setting goals Generating and discussing alternatives Formulating a plan Evaluating the exercise program |
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SMART Goals |
Specific Measurable Achievable Relevant Time-bound |
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Process Goals |
Something a client does, such as completing a certain number of workouts per week |
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Product Goal |
Something achieved, such as weight loss or a resistance lifted |
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Motivational Interviewing |
a method of speaking with people in a way that motivates them to make a decision to change their behavior (ask probing questions, listen effectively, provide educational information, keep the conversation friendly, build self-confidence, encourage clients to generate ideas) |
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Motor Learning |
Process of acquiring and improving motor skills
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3 parts of feedback |
Reinforce what was done well Correct errors Motivate clients to continue practicing and improving |
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Motor Learning 3 Stages |
Cognitive: try to understand new skill Associative: begin to master basics, ready for more feedback Autonomous: performing effectively and naturally, PT doing less teaching and more monitoring |
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Program adherence |
a client sticking to a program |
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What are the 4 components of the ACE IFT model? |
Function Health Fitness Performance |
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What are the 4 phases of the Functional Movement & Resistance Training portion of the IFT model? |
1 - Stability & Mobility 2 - Movement 3 - Load 4 - Performance |
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What are the 4 phases of the Cardiorespiratory Training portion of the IFT model? |
1 - Aerobic Base 2 - Aerobic Efficiency 3 - Anaerobic Endurance 4 - Anaerobic Power |
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What is the focus during phase 1 of Functional Movement & Mobility Training? |
Stability and Mobility. Focus on intro to low-intensity exercise programs to improve muscle balance, muscular endurance, core function, flexibility, and static and dynamic balance to improve posture. |
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What is the focus during phase 2 of Functional Movement & Mobility Training? |
Movement. Focus on functional movement and resistance training (bend & lift, single leg, pushing, pulling, rotation) |
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What is the focus during phase 3 of Functional Movement & Mobility Training? |
Load Training. Exercise program is advanced with the addition of an external force or increasing the external load, placing emphasis on muscle force. |
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What is the focus during phase 4 of Functional Movement & Mobility Training? |
Performance. Specific training to improve speed, agility, quickness, reactivity, and power. |
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What is the focus during phase 1 of Cardiorespiratory Training? |
Aerobic Base. Focused on developing an initial aerobic base in clients who have been sedentary |
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What is the focus during phase 2 of Cardiorespiratory Training? |
Aerobic Efficiency. Focused on enhancing aerobic efficiency by progressing the program through increased duration of sessions and/or increased frequency of sessions. |
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What is the focus during phase 2 of Cardiorespiratory Training? |
Anaerobic Endurance. Focused on improving performance in endurance events or to train fitness enthusiasts for higher levels of cardio fitness. |
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What is the focus during phase 4 of Cardiorespiratory Training? |
Anaerobic Power. Focused on building on the training done in the first 3 phases (clients who are training for competition and have specific goals related to short-duration, high intensity efforts during endurance events) |
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What is the Health Belief Model? |
The most widely accepted theory focusing on health beliefs, states that people will engage in a health behavior based on the perceived threat they feel regarding a health problem and the pros/cons of adopting the behavior |
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What are the 3 factors associated with the Health Belief Model? |
- Perceived seriousness of the health problem - Perceived susceptibility to the health problem - Cues to action (i.e. physical symptoms or environmental like health promotions) |
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What are the stages of change in the trans theoretical model of behavioral change (TTM)? |
Precontemplation Contemplation Preparation Action Maintenance (PCPAM) |
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Precontemplation Stage |
First stage of TTM, during which people are sedentary and are not even considering an activity program |
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Contemplation Stage |
2nd Stage of TTM; people are still sedentary. However, they are starting to consider activity as important and have begun to identify the implications of being inactive. |
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Preparation Stage |
3rd stage of TTM; marked by some physical activity. Ready to adopt and live an active lifestyle. |
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Action Stage |
4th Stage of TTM; people engage in regular physical activity but have been doing so for less than 6 months |
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Maintenance Stage |
5th and final stage of TTM; physical activity participation for longer than 6 months |
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What are the 4 components of the trans theoretical model of behavioral change? |
Stages of change Processes of Change Self-efficacy Decisional Balance |
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What is decisional balance? |
The number of perceived pros and cons about adopting and/or maintaining an activity program. |
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What is operant conditioning? |
Process by which behaviors are influenced by their consequences. More specifically it examines the relationship between antecedents, behaviors, and consequences. |
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What are antecedents? |
Stimuli that precede a behavior and often signal the likely consequences of the behavior. |
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What is shaping? |
The process of using reinforcements to gradually achieve a target behavior |
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What are the classifications of blood pressure for adults? |
Systolic Diastolic <120 and <80 - Normal 120-139 or 80-89 - Prehypertension 140-159 or 90-99 - Hypertension Stage 1 >160 or >100 - Hypertension Stage 2 |
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Classifications for Resting Heart Rate (RHR) |
Sinus bradycardia or slow HR - <60 Normal sinus rhythm - 60-100 Sinus tachycardia or fast - >100 |
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Cardiac output is defined as... |
the product of stroke volume and heart rate, and therefore is defined as the amount of blood pumped per minute. |
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Stroke volume |
The amount of blood pumped during each heartbeat |
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Very little of the __________ a person consumes is used for energy production. |
Of the three macronutrients, relatively little protein is used for energy production except in extreme cases of caloric restriction. Protein is principally used in the growth and repair of tissue or is excreted. |
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Which of the primary energy systems supplies enough energy for no more than 10 seconds of all-out exertion? |
Phosphagen system. The total amount of ATP and creatine phosphate (CP) stored in muscle is very small, and thus the amount of energy available for muscular contraction is extremely limited. There is probably enough energy available from the phosphagens for only about 10 seconds of all-out exertion, if there were not continual resynthesis of ATP. |
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What is an adaptation specifically seen with regular weightbearing exercise? |
Increase in bone density. The concept of the SAID principle is that the body will adapt to the specific challenges imposed upon it, as long as the program progressively overloads the system being trained. Studies have shown that weightbearing exercise promotes improved bone density, which is a key factor in the prevention of osteoporosis, particularly in women. |
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Which hormone promotes triglyceride breakdown to aid in maintaining blood glucose? |
Cortisol |
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4 Types of Motion |
Rotary Transitory Curvilinear General Plane |
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4 Muscles of the Quadriceps |
Rectus Femorus Vastus medialis Vastus intermedius Vastus lateralis |
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An individual is performing a seated leg press. What prime movers initiate this exercise? |
Knee extensors, hip extensors |
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Your client is experiencing pain in her low back when performing ab exercises. Which of the following imbalances could potentially cause this condition? |
Tightness of the iliopsoas |
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What is the waist to hip ratio? What are the ranges for excellent, good, average, and at risk? |
Waist/Hip = WHR Men <.85, .85-.89, .9-.95, >.95 Women <.75, .75-79, .8-.86, >.86 |
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Which intensity range is MOST appropriate for causing muscular fatigue in an appropriate number of repetitions to facilitate muscle hypertrophy? |
70-80% |
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In McGill's torso endurance test, what are the tests and what ratios do you look for? |
Flexion:extension ratio - < 1.0 Right side bridge:left side bridge ratio - .95-1.05 Side bridge (each):extension ratio - <.75 |
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Postural screening performed with a new client reveals that he has a posterior pelvic tilt and a decreased anterior curvature of the lower back. Based on this information, which muscles should be of PRIMARY focus in this client’s flexibility program? |
rectus abdominus and hamstrings |
