Certified Fitness Trainer

Question 1

Primary energy source used during endurance exercise

Answer 1

70 percent of the energy used for endurance comes from fat

Question 2

Type of slow-twich fiber that generates ATP predominantly through the aerobic system

Answer 2

type I

Question 3

Type of fast-twich fiber that is characterized by a fast shortening speed and a well-developed capacity for energy transfer from both aerobic and anaerobic sources

Answer 3

type IIA

Question 4

Type of fast-twich fiber characterized by the most rapid shortening velocity and greatest anaerobic potential

Answer 4

type IIX

Question 5

What is the size principle of fiber recruitment?

Answer 5

Motor units are recruited in order according to their recruitment thresholds and firing rates (So, heavier weights result in larger overall recruitment than lifting a light weight 20 times)

Question 6

What is an isometric muscle contraction?

Answer 6

Muscle has tension but no movement

Question 7

What is an isotonic muscle contraction?

Answer 7

Muscle shortens during the contraction

Question 8

What is a concentric muscle contraction?

Answer 8

Muscle shortens under load

Question 9

What is an eccentric contraction?

Answer 9

Muscle lengthens under load

Question 10

What is the all-or-none theory of neuromuscular contraction?

Answer 10

Myofibrils do not contract by degrees, but rather totally

A unit is never partially contracted

“Curling a fork involves only those motor units with a very low excitation threshold; curling the dumbbell recruits many more motor units.”

Question 11

In which plane of movement does most flexion occur?

Answer 11

Saggital Plane

Question 12

What is “work”?

Answer 12

Force x Distance (e.g., move a 30 pound weight 15 feet)

Question 13

What is “power”?

Answer 13

Work per unit of time (e.g., move a 30 pound weight 15 feet in 5 seconds)

Question 14

First-class lever

Answer 14

Fulcrum in between force and load (see-saw)

Question 15

Second-class lever

Answer 15

Load in the middle, fulcrum at one end, force at the other (wheel barrow)

Question 16

Third-class lever

Answer 16

Force in the middle, fulcrum at one end, and load at the other end

Question 17

The ability to perceive your position and movement of the body in space

Answer 17

Kinesthesis

Question 18

Newton’s First Law

Answer 18

Inertia

Question 19

Newton’s Second Law

Answer 19

F = MA

Question 20

Lordosis

Answer 20

Lower spine excessively curved (a.k.a. “swayback”)

Question 21

Kyphosis

Answer 21

Thoracic spine excessively rounded forward (slumped forward)

Question 22

“Flatback”

Answer 22

Sometimes related to kyphosis, refers to the flattening out of the lumbar spine

Question 23

Supinated Grip

Answer 23

Palm facing up

Question 24

Pronated Grip

Answer 24

Palm facing down

Question 25

Neutral Grip

Answer 25

Palms facing each other

Question 26

Alternated Grip

Answer 26

Like deadlifting

Question 27

Hook Grip

Answer 27

Fingers close over thumb

Question 28

Open grip

Answer 28

Thumb does not wrap around bar

Question 29

Closed grip

Answer 29

Thumb wraps around bar

Question 30

Limit strength / Absolute strength

Answer 30

Theoretical maximum force you can generate for one all-out effort Higher than the actual "usable" strength you are able to exert Vladimir Zatsiorsky said an average person can only use 65% of their muscles' potential strength, but trained lifters can use 80%+.

Question 31

Starting strength

Answer 31

Starting from zero, how many fibers can you turn on all at once

Question 32

Explosive strength

Answer 32

Ability to leave muscle fibers turned on once you turn them on (causing acceleration)

Question 33

Linear strength endurance

Answer 33

Endurance for repetitive motion, such as running on a flat surface or rowing

Question 34

Nonlinear strength endurance

Answer 34

The ability to perform explosively time after time for the whole game Can be anaerobic (powerlifter in competition) or aerobic (soccer match or frisbee game)

Question 35

VO2 Max

Answer 35

Maximum oxygen uptake ability over a period of time

Question 36

Oxygen debt

Answer 36

Occurs when intake of oxygen does not meet the immediate demands being placed on the body

Question 37

Aerobic heart rate zone

Answer 37

55-85% of maximal heart rate

Question 38

"Maximal" heart rate rule of thumb

Answer 38

220 - Age

Question 39

Anaerobic heart rate zone

Answer 39

85%+ of maximal heart rate

Question 40

Aerobic training threshhold

Answer 40

Mimimum level of intensity (as measured by heart rate) to provide aerobic training benefits

Question 41

Anaerobic threshhold

Answer 41

Upper limit of training intensity beyond which additional intensity does not have a positive effect on your aerobic fitness level

Question 42

MET (unit of measurement)

Answer 42

3.5 milliliters of oxygen per kilogram of body weight per minute A "MET" is a multiple of your resting metabolic rate, so 6-MET training is 6 times your resting metabolic rate