General

Question 1

Types of muscle contractions

Answer 1

Concentric muscle actions produce enough force to overcome external load and shorten the muscle.
Example: lifting barbell in bicep curl
Eccentric muscle actions produce force while the muscle is lengthening – it is the resistance of the movement.
Example: lowering barbell from bicep curl
Isometric muscle actions produce force, but there is no change in muscle length.
Example: holding the barbell in position

Question 2

What are the 3 kinds of primary warning signs that can indicate the individual needs a break from training or is training too hard? Give at least one example of each.

Answer 2

Life signs
Loss of interest in normally enjoyed activities.
Increased irritability.
Increased sleeping problems.
Training signs
Deterioration in performance.
Fatigue during workout that lasts throughout day.
Loss of motivation.
Health signs
Increased resting heart rate and/or blood pressure.
Loss of appetite or nausea.
Head colds.

Question 3

What information should be included in the initial client assessment?

Answer 3

General History and medical history

Question 4

Define periodization and list at least three ways to accomplish periodization in the training program

Answer 4

Periodization is the use of progressive cycles (varying volume and intensity) in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase effectiveness of the training program

Question 5

Name and describe the different types of flexibility.

Answer 5

Corrective flexibility
-First part of the flexibility continuum.
-Designed to correct muscle imbalances and improve joint ailments.
-Involves static stretching – stretching the antagonist muscle and holding the position.
Active flexibility
-Second phase of flexibility continuum.
-Improves the efficiency of neuromuscular interactions.
-Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to stretch.
Functional flexibility
-Final phase of the flexibility continuum.
-Allows for the achievement of maximum extensibility of soft tissue and neuromuscular control, increasing power as well as strength.
-Dynamic stretching utilizes a combination of active muscle exertion, speed of movement, and momentum to stretch a group of muscles.

Question 6

What is the recommended order of the fitness assessment tests?

Answer 6

1) Non-fatiguing tests (i.e., height/weight measurements, skinfolds, vertical jump, etc.)
2) Agility tests
3) Maximal strength and power tests
4) Sprint tests
5) Muscular endurance tests
6) Flexibility tests

Question 7

How is the maximum heart rate determined?How are the upper and lower limits of the heart rate range determined?

Answer 7

220 - Age

Lower Limit = max * .6
Upper limit = max * .85

Question 8

How much of an active person’s diet should come from carbohydrates, from proteins, and from fats?

Answer 8

Carbs: 40-60
Protein: 10%
Fat: 25-30%

Question 9

What are the 7 most common legal claims made against personal trainers?

Answer 9

Slip and Fall
Equipment Usage
Supplements
Sexual Harassment
Proper Qualifications
Emergency Response
Client Confidentiality

Question 10

Name at least 5 ways in which you can manage your legal risk as a personal trainer.

Answer 10

Receiving the proper education
Appropriate training for each client
Limiting liability through avoidance, retention, reduction, and transfer
Proper conduct
Providing a proper training area
Documentation – detailed and thorough

Question 11

What does the acronym READ stand for with regards to customer service

Answer 11

R – Rapport
Confidence, enthusiasm, and professionalism are essential to forming a good rapport with clients.
E – Empathy
For empathy, try to understand the thought process behind actions.
A – Assessment
Ask the client questions, and paraphrase what the client has said to verify your understanding.
D – Development
Develop individualized programs by taking into account the client’s needs and goals.

Question 12

Define biomechanics

Answer 12

Definition: the mechanics of tissues, joints, and human movement.
Biomechanics applies engineering principles like fluid mechanics and thermodynamics to biological organisms, incorporating mathematical concepts to analyze biological systems and design and develop equipment & techniques to correct problems, prevent injuries, and enhance performance

Question 13

Name and describe the planes of motion.

Answer 13

Sagittal
Separates the body into a right side and a left side.
Frontal
Separates the front of the body from the back.
Transverse
Separates the body into “upper” and “lower” halves.

Question 14

What are the different types of training used in exercise program design?

Answer 14

Posture and Movement Training
Balance/Stability Training
Flexibility Training
Resistance Training
Cardiovascular Training
Functional Training
Plyometrics

Question 15

Identify the different kinds of fats.

Answer 15

1) Omega-3 fatty acids are the most beneficial fats – they assist in brain function, and are important for the health of the heart and joints. Found primarily in fatty fish (like salmon or sardines), avocados, and walnuts.
2) Triglycerides
3) Unsaturated fats
4) Saturated fats
5) Trans fats are the least healthy of all the fats because they are difficult for the body to metabolize and are associated with health problems like high cholesterol and heart disease.

Question 16

What are the signs and symptoms of dehydration?

Answer 16

Sticky, dry mouth
Fatigue
Headache
Lightheadedness or dizziness
Muscle weakness
Very dry mouth
Extreme thirst
Rapid heartbeat
Confusion and irritability
Sunken eyes
Cessation of sweating
Fever

Question 17

What exercises are safe to perform during pregnancy?

Answer 17

Low impact
Water
Aerobic
Light weight training

Question 18

What are the three major functions of the nervous system?

Answer 18

Sensory function – Gathering information about our inner and external surroundings.
Integrative function – Processing and interpreting the information.
Motor function – Responding to these stimulis

Question 19

Describe proprioception

Answer 19

Proprioception is being able to sense the location and position of parts of the body in relation to each other and the body as a whole. It is the ability to know if the body is in motion and when it is, where each part is located during the movements

Question 20

What is the difference between heat exhaustion and heat stroke?

Answer 20

Body cannot control temp
Goes above 105 deg
body stops sweating
mental functions deteriorate
may become unconscious
life threatening

Question 21

What kind of exercises should form the foundation of an exercise program for people with arthritis?

Answer 21

Range of motion exercises, such as stretching and dance, should form the foundation of exercise programs for people with arthritis because they will help increase flexibility, maintain normal joint movement, and decrease stiffness and the inflammation that causes pain.
Strengthening exercises to increase muscle strength helps to support and protect joints.
Endurance exercises improve overall body function and cardiovascular fitness.

Question 22

Describe the difference between Type 1 and Type 2 diabetes mellitus.

Answer 22

People with Type 1 diabetes mellitus -body creates little or no insulin; can inject insulin that mimics their own insulin.

Type 2: create insulin, but their bodies are resistant to its efficient use, leaving excess sugar (glucose) in the bloodstream that over time can cause damage to numerous body organs and systems. Some people with Type 2 diabetes mellitus can manage their diabetes with diet and exercise and without medication.

Question 23

Identify the proper method of establishing daily caloric intake requirements.

Answer 23

RMR is the amount of energy needed to sustain the body at rest, and can be calculated by multiplying the client’s body weight by 10. Then, estimate the calories expended by the client’s daily activities and training sessions.(Body weight x 10) + calories used during daily activity & training

Determine the lower limit of caloric intake by multiplying LBW by 16, then add 500 calories to find the upper limit.

Body fat percentage x Weight = Pounds of body fatWeight – pounds of body fat = LBW

LBW x 16 = Lower limit of caloric intakeLower limit of caloric intake
+ 500 calories = Upper limit

Question 24

The cardiovascular system composed of? And is responsible for?

Answer 24

The cardiovascular system is composed of the heart, blood vessels, and the blood itself. It plays an important role in maintaining homeostasis in the body and is responsible for seven primary functions in the body.

-Transportation of oxygenated blood from the lungs to the rest of the body and deoxygenated blood back to the lungs.
-Distribution of nutrients to cells.
-Removal of end products and metabolic waste products from the periphery for reuse or elimination.
-Regulation of pH to control alkalosis or acidosis.
-Transportation of enzymes and hormones to control physiological function.
-Maintenance of fluid volume which helps in preventing dehydration.
-Maintenance of body temperature by absorbing and redistributing heat.

Question 25

List at least 5 benefits of a warm-up.

Answer 25

-performance more effective and efficient
-prevents lactic acid accumulation
-makes muscle tissue more flexible
- allows warmed muscles to generate more force
- prevents possible tears/strains
- provides early warning sings for systems
- enhances nueral transmistions and motor unit recruitment

Question 26

Identify the 3 energy systems for the body.

Answer 26

ATP-CP system – is used for immediate energy, up to 10 seconds. (phosphagen system)

Lactic acid or Glycolytic system – is used for short-term energy, up to about a minute.

Aerobic or Oxidative system – is used for long-term energy production, for greater than two minutes worth of activity.

Question 27

Define ATP and describe its function in the body.

Answer 27

Adenosine triphosphate (ATP) is the “energy currency” of the cell, because it has the ability to store large amounts of energy in the chemical bonds of its phosphates – in a form that cells can use.

(At any one time, the amount of ATP stored in the body is very small, so the body must have a continuous means of generating more.)

Question 28

How is the RM target for resistance training determined?

Answer 28

Repetition Maximum

RM target should be based on the goal of the training session (i.e., strength, hypertrophy or endurance).

In a single training session, the RM target is 10 RM or a target range of 3-5 RM.

Alternatively, resistance can be determined by finding 1 RM of the client and using 70 - 80% of that

Question 29

Identify the 5 different kinds of periodization programs.

Answer 29

Traditional periodization involves varying volume and intensity in a patterned way.

Step wise periodization is the use of increasing intensity while decreasing volume of exercise during the training – generally 8 reps to 5 reps to 3 reps.

In undulating periodization, volume and intensity are increased and decreased but not in a traditional pattern.

Overreaching periodization consists of varying the volume OR the intensity over a short period of time and then returning to the normal training program.

Non-linear periodization is used when the client may have time constraints and a busy life.

Question 30

Describe the different types of warm-ups.

Answer 30

General

Activity Specific

Passive

Question 31

Define and describe SMFR

Answer 31

Self Myofascial Release

Question 32

What are the three primary specificities necessary for muscle adaptation?

Answer 32

In order for their to be adaptation, the muscles must “think” there is a reason to adapt

1) Mechanical specificity involves the movements made to accommodate the specific load.
2) Neuromuscular specificity has to do with the intensity of the contraction being elicited by the specific movement.
3) Metabolic specificity has to do with the amount of energy required to sustain each workout and how that energy is utilized.

Question 33

FIDM stand for and what does it refer to?

Answer 33

factors when preparing a stretching program
Frequency: Clients should be advised to stretch two to three times a week.
Intensity: Can be achieved by placing a client in a position of slight discomfort before maintaining stretches.
Duration: Varies depending on which type of stretch is used.
Mode: Should improve general stretching.

Question 34

Name and define the three basic aspects of balance.

Answer 34

Balance is affected by three major principles: center of gravity, base support, and the relationship between center of gravity and base support.

Static balance – the most basic aspect of balance, this is the ability to maintain central balance or equilibrium while balancing on one foot.
Peripheral balance – the ability to balance and reach away from the center of gravity.
Dynamic balance – the ability to maintain balance while in motion.

Question 35

Identify one way to avoid developing dehydration with severe complications while exercising.

Answer 35

Drink approximately 3 liters of liquid everyday, especially the day before a workout.
Drink at least 2 cups of liquid two to three hours before working out.
Replace sweat that is lost by drinking ½ cup or more of liquid every 10 to 20 minutes.
Monitor fluid loss and do not rely on thirst to signal the next water break.
Re-hydrate within two hours after exercising.

Question 36

Describe the primary function of carbohydrates, proteins, and fats in the body

Answer 36

Carbohydrates are the body’s primary source of instant energy, and are required to burn fat.
Protein is necessary to build and repair body tissues and structures, is used in the process of synthesizing hormones and hemoglobin, and is the body’s alternative source of energy if there is an insufficient source of carbohydrates.
Fats are needed for the proper absorption of many vitamins, minerals and supplements and function as the long-term energy storage for the body.

Question 37

Describe the glycemic index.

Answer 37

The glycemic index is a ranking of carbohydrates based on their simplicity – simple carbohydrates have a higher GI while complex carbohydrates have a lower GI.

Question 38

Define electrolyte – and name the most common electrolytes.

Answer 38

Electrolytes are positively and negatively charged ions that carry electrical impulses, such as muscle contractions and nerve impulses, to other cells. The most common electrolytes are:

Sodium chloride (table salt)
Potassium
Calcium
Magnesium
Phosphate
Sulfate

Question 39

Identify the primary method used to calculate a pulse and the two most common areas to locate a pulse.

Answer 39

The two most common sites to locate a pulse are:
- at the thumb side of the wrist, below the base of the thumb (radial pulse)
- on the neck just below the jaw along the windpipe and throat (carotid pulse)

Question 40

What is the formula for calculating BMI?

Answer 40

How to calculate BMI using kilograms (kg) and meters (m):
Weight (kg) / [height (m)]² = BMI

How to calculate BMI using pounds (lb) and inches (in):
Weight (lb) / [height (in)]² x 703 = BMI

Question 41

In terms of fitness, what is VO2 max and what does it measure?

Answer 41

VO2 max is an indicator of the maximum amount of oxygen that a person can take in and utilize during exercise.

VO2 max reflects the physical and cardiorespiratory endurance of an individual.

Question 42

Describe the kinetic chain and its function.

Answer 42

The kinetic chain consists of the muscular, articular (joints of the body and surrounding tissue) and neural systems, and refers to the sensorimotor integration of these systems for motor output.Each system works interdependently with the others for structural and functional efficiency.

Question 43

Liability can be limited by following four steps:
*

Answer 43

Avoidance
* Retention
* Reduction
* Transfer

Question 44

READ:

Answer 44

Rapport,
Empathy,
Assessment and
Development

Question 45

NOCA:

Answer 45

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