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Samenvatting ACSM (gehele boek)
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Een volledige samenvatting voor de ACSM toets om je personal training certificaten mee te halen.
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Samenvatting ACSM's Resources for the Personal Trainer MIDTERM
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Notes lectures ACSM 'Resources for the personal trainer'
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Summary ACSM 'Resources for the personal trainer'
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Initial consultation and assessmentA. Provide documents and clear instructions to the client prior to the interview
B. Interview the client to gather and provide information prior to fitness testing and
program design
Goal consultation:
Gather information about the client’s goals, previous exercise habits, and any health
problems that you may need to know when creating a training program.
How to establish rapport with clients:
Ask simple open ended questions and allow client to answer without interrupting
Show emphaty
Listen actively
Needed before intake:
New client intake form
Personal Trainer – Client Agreement
Healthy History Questionaire (PAR-Q)
Medical Clearance (If needed)
Informed Consent (Legal protection)
Health Risk Classification
C. Review and analyze client data to identify risk, formulate a plan of action, and
conduct physical assesments.
Step 1: Determine Currently Physcial Activity Status
Client is considered physically active if they have performed physical activity of
moderate intensity for at least 30 minutes, 3 days a week for 3 months.
Step 2: Identify major signs and symptons of cardiovascular (hart- en vaatziekten),
pulmonary (longziekten) of renal diseases (nierziekten)
SYMPTONEN/ SIGNALEN:
Pain or discomfort in chest, neck, jaw or arms = ischemia (lack of blood flow to heart)
Unusual shortness of breath at rest
Dizziness or tendency to pass out (syncope = flauwvallen)
Swelling in ankles (edema = poor circulation)
Very fast heartbeat (tachycardia = onregelmatig hartritme)
Calf pain when walking (intermittent claudication = vernauwing slagaders)
Presence of heart murmur (unique sounds in heartbeat)
Step 3: Identify known cardiovascular, metabolic and renal diseases
, Heart attack
Heart surgery
Pacemaker / implantable cardiac debfibrillator
Heart valve disease
Heart failure
Heart transplantation
Congenital heart disease (aangeboren)
Diabetes
Renal disease / chronic kidney failure
Medical clearance needed – Has signs/ symptons or has known medical condition and is not
active
Medical clearance needed for vigorous intensity exercise only – Known disease, but is active
already
No medical clearance needed – No signs/ no symptons
No disease and no Disease with no Signs/ symptons
signs/symptoms signs/ symptons known disease or
not known
Currently Exercising Can participate in Can continue Stop exercising and
vigorous intensity exercise. Medical get medical
exercise clearance should be clearance
obtained within the
prior 12 months
before progressing
to vigorous exercise
Not currently Can participate in Get medical Get medical
Exercising moderate intensity clearance clearance
exercise and
progress to vigorous
Risk factor identification
Age:
Men > 45
Women > 55 years old
Family history with cardiovascular diseases or sudden death in the family before 55
Smoking in the past 6 months
Hypertension: Systolic blood pressure of 130 mmHg or Dialostic blood pressure of 90
mmHg
Dyslipidemia: cholesterol of at least 130 mg/dL or lower than 40 mg/dL
, Diabetes: Fasting glucose greather than 125 mg/dL or 2 hour glucose at least 200
mg/dL
Obesity: BMI of 30. Or waist of 102 (40 inches) for women and 88 (35 inches) for men
Sedentary lifestyle: Not active, 3 months, 3 days per week for 30 minutes
Fitness Testing and Assesment
Purpose:
Make clients aware of their current fitness status
Establish baseline to develop progress in program
Measure progress
Motivation
Help determine risk
Recommended order for fitness tests:
1. Heart Rate
2. Blood Pressure
Body composition
3. Cardiorespiratory Fitness
4. Muscular Strength
5. Muscular Endurance
6. Flexibility
5 components of fitness:
1. Body composition
2. Cardiovascular fitness
3. Muscular strength
4. Muscular endurance
5. Flexibility
Body composition tests:
Body Mass Index (BMI)
= gewicht / lengte x lengte (65 kilo / (1,70 x 1,70)) = 22,5
Waist circumference
Locate midpoint between umbilicus (navel) and xiphoid process (bottom bone
of sternum) and measure this point.
Risk men = > 102 cm (40 inches)
Risk women = > 88 cm (35 inches)
Waist to hip ratio
Measure widest part of buttocks
Formula = (Waist/ Hip)
, Also takes in accounts body shape and fat distribution, so better than waist
circumference
Risk women = > 0.86
Risk men = > 0.95
Skinfold (important)
Can be inaccurate if poor technique is used, person is extremely lean or obese, and
tension of caliper is not calibrated
Skinfold sites (Jackson and Pollock Methods)
Three site: Chest, abdominal, thigh
Seven site:
- Abdominal: Vertical fold (buik)
- Triceps: Vertical fold
- Chest: Diagonal fold (borst)
- Thigh: Vertical fold (dijbeen)
- Subscapular: Diagonal fold (schouderbladen)
- Suprailliac: Diagnonal fold (heup bot)
- Midaxillary – Vertical fold (onder oksel)
Procedure of skinfold measurement:
Client standing on the right side of body
Pinch between thumb and index finger and place caliper between base and crest
of the fold
Release lever to create pinch and read the dial of caliper for 1-2 seconds.
Measure to nearest 0.5 mm
Measure all again and take the average measurements if they are within 2mm of
each other
If not within 2 mm measure a third time and take the average of the closest 2 mm
Bioelectrical impedance (important)
Electrical body measurement (device with metal plates that send electrical
signals)
DISADVANTAGE: Can be influenced by hydration status
Underwater weighing
Measures body density
Person has to blow all of their air before going down
Air displacement
BODPOD
Air displacement Plethysmography
Determined by air displacemen
Person has to step into a bubble like device
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