Untitled Flashcards Set

Chapter 8: Exercise & Mental Health, Motivation, & Self-Efficacy

1. How does exercise help anxiety and depression?

  • Releases endorphins (natural mood boosters)

  • Reduces cortisol (stress hormone)

  • Increases dopamine & serotonin (linked to mood and well-being)

  • Improves sleep quality

2. What are the SMART components, and what constitutes a SMART goal?

SMART = Specific, Measurable, Attainable, Relevant, Time-bound
Example: "I will walk for 30 minutes, 5 days a week, for the next month."

3. What is the difference between intrinsic and extrinsic motivation, and what are potential methods to motivate your client?

  • Intrinsic motivation: Internal desire (e.g., enjoyment, personal goals)

  • Extrinsic motivation: External rewards (e.g., praise, trophies, weight loss)

  • Methods to motivate: Goal setting, positive reinforcement, social support

4. What is self-efficacy, and what are the 4 types of influences that can affect/build self-efficacy?

  • Self-efficacy = Belief in one’s ability to succeed

  • Influences:

    1. Mastery experience (previous success)

    2. Vicarious experience (seeing others succeed)

    3. Verbal persuasion (encouragement)

    4. Physiological state (stress management, emotional readiness)

Chapter 9: Client Consultation & Risk Screening

5. What are the main steps and screening instruments (forms) of a client consultation process?

  • Steps:

    1. Pre-participation screening (PAR-Q, medical history)

    2. Health risk assessment (risk factors)

    3. Goal setting

    4. Exercise testing (if needed)

6. What are risk factors (age, family history, dyslipidemia, etc.), and how do they affect risk level?

  • Positive risk factors (increase health risk):

    • Age: Men ≥ 45, Women ≥ 55

    • Family history: Heart disease before 55 (father) or 65 (mother)

    • Smoking, Hypertension, Obesity, Dyslipidemia, Sedentary lifestyle

  • Negative risk factor: HDL ≥ 60 mg/dL (reduces risk)

7. When is a doctor’s referral or supervision needed for exercise?

  • High risk (heart disease, major symptoms)

  • Uncontrolled conditions (diabetes, hypertension)

  • Symptomatic individuals

Chapter 10: Fitness Assessments

8. What is the difference between direct vs. indirect measures?

  • Direct measures: Lab-based, highly accurate (e.g., VO2 max test)

  • Indirect measures: Field tests, estimates (e.g., step test)

9. What is the standard error of measurement?

  • The expected range of error in a test’s results

10. What are validity and reliability, and what factors affect them?

  • Validity = Measures what it’s supposed to

  • Reliability = Consistent results over time

  • Factors affecting both: Calibration, tester experience, environmental conditions

11. What is the proper sequencing for conducting fitness assessments?

  1. Resting measurements (HR, BP, Body Composition)

  2. Cardiorespiratory (VO2 max, step test)

  3. Muscular strength & endurance (1RM, push-up test)

  4. Flexibility (sit-and-reach test)

12. What are the indications for terminating an exercise test?

  • Chest pain, dizziness, excessive BP increase, fatigue

Chapter 11: HR, BP, Body Composition, & Strength Testing

13. What factors affect heart rate and blood pressure?

  • HR factors: Caffeine, stress, dehydration, medications

  • BP factors: Salt intake, stress, smoking, exercise

14. What are the components of anthropometry, and how is BMI calculated?

  • BMI formula: Weight (kg) ÷ Height² (m²)

15. What is waist-to-hip ratio, and how is it measured?

  • Waist circumference ÷ Hip circumference

  • High risk: Men > 0.95, Women > 0.86

16. What muscular endurance and strength tests are commonly used?

  • Endurance: Push-up test, sit-up test

  • Strength: 1RM test (bench press, squat)

Chapter 12: Flexibility & Warm-Ups

17. What are elasticity and plasticity? Which is the target of stretching?

  • Elasticity: Temporary stretching (muscle returns to original length)

  • Plasticity: Permanent stretching (increased flexibility)

  • Target = Plasticity

18. What are the 4 types of stretching, and when are they recommended/not recommended?

  1. Static – Safe, best post-workout

  2. Dynamic – Pre-workout warm-up

  3. Ballistic – Risky, not recommended for most

  4. PNF – Highly effective, requires partner

19. What are the benefits of warming up, and what are the types?

  • Increases blood flow, reduces injury risk

  • Types: General (light cardio), Specific (sport-specific movements)

Chapter 13: Lifting Safety & Mechanics

20. What are the recommendations for breathing and the Valsalva maneuver?

  • Valsalva maneuver = Holding breath to stabilize core

  • Risks: Increases BP, dangerous for hypertensive individuals

21. What are the recommendations for weightlifting belts?

  • Recommended for heavy squats and deadlifts

  • Not needed for low/moderate weight

22. When is a spotter recommended or not recommended?

  • Recommended: Barbell lifts (bench press, squat)

  • Not needed: Olympic lifts (snatch, clean & jerk)

23. How does knee and toe positioning affect squatting?

  • Knees should track toes, not move past them

Chapter 14: Aerobic Training Machines

24. What are the advantages/disadvantages of different aerobic machines?

  • Treadmill: High impact but good for running

  • Bike: Low impact but posture-dependent

  • Elliptical: Low impact, but knees should not extend past toes

Chapter 15: Resistance Training Principles

25. What are the 4 resistance training principles?

  • Specificity, Overload, Variation, Progression

26. What are the 4 types of resistance training goals?

  • Hypertrophy, Endurance, Power, Strength

27. What are the recommended training loads, sets, and reps for different goals?

  • Strength: 85%+ 1RM, 2-6 reps

  • Hypertrophy: 65-75% 1RM, 8-12 reps

28. What is the 2-for-2 rule?

  • If you can do 2 extra reps in 2 workouts, increase weight!

Chapter 16: Aerobic Training Recommendations

29. What are the FITT guidelines for different training levels?

  • Beginner: 3-5x/week, low-moderate intensity

  • Advanced: 4-6x/week, higher intensity

30. How do you calculate target heart rate?

  1. APHRM = 220 - Age

  2. Karvonen = (HRR × %intensity) + RHR

1. A 35-year-old sedentary female wants to lose weight. What is your FITT recommendation for her aerobic training and why?

Answer:

  • Frequency: 3-5 days per week

  • Intensity: 40-60% HRR (moderate intensity)

  • Time: 30-60 minutes per session

  • Type: Low-impact aerobic exercises (walking, cycling, swimming)

Why?

  • Gradual progression prevents excessive fatigue and injury.

  • Moderate intensity is ideal for fat oxidation and adherence.

  • Longer duration enhances caloric expenditure.

  • Low-impact activities minimize joint stress, as she is overweight and untrained.

2. A 28-year-old active female wants to improve her 5K time from 40 minutes to 30 minutes. What is your FITT recommendation for her aerobic training and why?

Answer:

  • Frequency: 4-5 days per week

  • Intensity: 65-85% HRR (moderate to high intensity)

  • Time: 30-45 minutes per session

  • Type: Running-focused (interval training, tempo runs, and long runs)

Why?

  • Increased frequency improves aerobic capacity and running economy.

  • Higher intensity (interval training & tempo runs) enhances lactate threshold and endurance.

  • Progressive overload helps improve speed and efficiency.

  • Specificity: Running-focused training improves running performance.

3. A 25-year-old sedentary male wants to improve strength. What is your frequency, intensity, and exercise selection for his resistance training and why?

Answer:

  • Frequency: 3 days per week (full-body)

  • Intensity: 60-70% 1RM (beginner strength range)

  • Exercise Selection:

    • Core lifts: Deadlifts, squats, bench press

    • Structural exercises: Overhead press, pull-ups, rows

    • Assistance exercises: Biceps curls, triceps extensions, core work

Why?

  • Moderate intensity allows for neuromuscular adaptation without excessive fatigue.

  • 3-day frequency ensures recovery while maximizing strength gains.

  • Core & structural exercises build overall strength and coordination.

  • Assistance exercises help with muscle balance and injury prevention.

4. A 22-year-old active male wants to increase muscle mass. What is your frequency, intensity, and exercise selection for his resistance training and why?

Answer:

  • Frequency: 4-5 days per week (split routine)

  • Intensity: 65-80% 1RM (hypertrophy range)

  • Exercise Selection:

    • Core lifts: Squats, deadlifts, bench press

    • Structural exercises: Incline bench, rows, Romanian deadlifts

    • Assistance exercises: Lateral raises, biceps curls, triceps dips

Why?

  • Higher frequency promotes muscle protein synthesis.

  • Moderate to high intensity maximizes hypertrophy (muscle growth).

  • Split routine allows for muscle recovery while maintaining training volume.

  • Progressive overload ensures continued muscle adaptation.