Order of operation for personal trainer success - Answers 1. Client's fitness goals
2. Medical/Health risk assessment
3. Client general screening
4. Program design and training/Consistent reassessment
Physical Activity Readiness Questionnaire (PAR-Q) - Answers Fast simple and simple survey with 7, one
line questions that will assist in identifying 'red flags'- it includes a sub-section, a "YES to one or more
questions", or "NO to all questions" section, that tells you and the potential client what the general next
steps would be, given the answers provided by the potential client.
Cardiovascular Risk Profile (CVD Risk Profile) - Answers Will help you determine, based on an overall
score, if your potential client is a low or high risk for physical training.
Low Risk (CVD Risk Profile) - Answers May perform moderate or vigorous exercise and no physician is
needed for submaximal or maximal tests
Moderate Risk (CVD Risk Profile) - Answers May perform moderate exercise but not vigorous without
physician approval, and may take a submaximal, but not maximal, VO2 test
High Risk (CVD Risk Profile) - Answers Should have a physician's approval for all exercise and tests
How to test cardiorespiratory condition using Vo2 Max Test - Answers Can be estimated by having the
client run 1 mile or walk 1.5 miles, record their finishing time and heart rate at the finish.
How to test cardiorespiratory condition using 3 minute step test - Answers Have your client step on and
off a 12 inch box at a steady pace for 3 minutes (set a metronome at 96 BPM) At the end, read their
heart beat for an entire minute, and record the pulse when you have reached one minute. Compare to
the norms in table.
, Calculating muscular endurance with Push ups - Answers Assesses muscular endurance of the chest,
shoulders and triceps. See how many push ups your client can do at one time, with hands placed
shoulder width apart. Compare to the given table.
Calculating muscular endurance with chin ups - Answers Assesses muscular endurance of the biceps and
shoulder. have your client perform as many as they can with a supinated grip. (Palms facing inward).
Calculating muscular endurance with squat test - Answers Assesses muscular endurance of lower body
and back. Have your client perform squats (don't go all the way down, stop at 90 degrees) until they
can't perform anymore.
Calculating muscular endurance of core with plank test - Answers Assesses the muscular endurance of
the back and abdominals. Set a goal for the client of 2 minutes, this may take some time to achieve;
anything over 1 minute is satisfactory, 2 or more minutes indicates a strong core.
Calculating muscular endurance of core with bent knee crunch test - Answers Assesses the muscular
endurance of the abdominals and core muscles. Have them lay down with knees bent. Mark a spot 3
inches farther down from their finger tips. Have the client do sit up crunches, reaching that marked spot
for one minute and see how many they can get.
Calculating muscular strength - Answers Useful for determining initial strength/lean tissue of both the
fat loss client and the weight gain client. In either case, select a weight to be used in the bench press
movement that will allow for client performance of between 4-6 reps, in strict form, to concentric
(positive) failure without the need of assistance.
Dynamic strength determination - Answers Assesses overall upper body strength using 1 rep max bench
press and body weight to determine relative strength.
-Don't use this with beginner clients.
Flexibility - Answers Improving flexibility can reduce the risk of injury, associated not only with exercise
but also in the performance of daily activity, especially in older adults
Calculating Flexibility: Modified Sit and Reach Test - Answers Assesses the lower body, specifically hip
and hamstring flexibility. Have the client attempt the reach twice and then on the third attempt hold for
2 seconds, with no bouncing; the distance is recorded, in inches.
Definition of Power - Answers The combination of how fast and how much resistance is moved.
Calculating Power using Vertical Jump Test - Answers Asses how high the client is able to elevate himself
off the ground, using their muscles to raise their center of gravity.
Calculating Speed using 40 yard dash test - Answers Assesses acceleration. Time your client's time
running 40 yards as fast as they can.
Agility - Answers The capacity to move the body in different directions in rapid succession.
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