Personal Training Exam All Chapters Flashcards
What are the 3 muscle contractions?
Concentric, Eccentric, and Isometrics
Produce enough force to overcome external load and shorten the muscle.
Concentric muscle action
Produce force while the muscle is lengthening – it is the resistance of the movement.
Eccentric muscle action
Produce force, but there is no change in muscle length.
Isometric muscle action
What are the 3 kinds of primary warning signs that can indicate the individual needs a break from training or is training too hard?
Life, Training and Health signs
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.
What information should be included in the initial client assessment?
- Information included in general history
- Information included in medical history
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.
Periodization
What are the 3 types of flexibility?
- Corrective
- Active
- Functional
- 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.
Corrective flexibility
- The second phase of the flexibility continuum.
- Improves the efficiency of neuromuscular interactions.
- Active-isolated stretching uses agonist and synergist muscles to allow the antagonist muscle to stretch.
Active flexibility
- Final phase of the flexibility continuum.
- Allows for achieving maximum extensibility of soft tissue and neuromuscular control, increasing power and strength.
- Dynamic stretching utilizes a combination of active muscle exertion, speed of movement, and momentum to stretch a group of muscles.
Functional flexibility
What is the recommended order of the fitness assessment tests?
- Non-fatiguing tests (i.e., height/weight measurements, skinfolds, vertical jump, etc.)
- Agility tests
- Maximal strength and power tests
- Sprint tests
- Muscular endurance tests
- Flexibility tests
How is the maximum heart rate determined? How are the upper and lower limits of the heart rate range determined?
220 – Age = Maximum heart rate
The lower limit of heart rate range =
Maximum heart rate multiplied by 0.6
The upper limit of the heart rate range =
Maximum heart rate multiplied by 0.85
How much of an active person’s diet should come from carbohydrates, proteins, and fats?
- Protein (10%)
- Fats (25-30%)
- Carbohydrates (40-60%)
What are the 7 most common legal claims made against personal trainers?
- Slip and Fall
- Equipment Usage
- Supplements
- Sexual Harassment
- Proper Qualifications
- Emergency Response
- Client Confidentiality
Name 5 ways to manage your legal risk as a personal trainer.
- Receiving the proper education
- Appropriate training for each client
- Proper conduct
- Providing a proper training area
- Documentation – detailed and thorough
What does the acronym READ stand for about customer service?
- Rapport
- Empathy
- Assessment
- Development
Confidence, enthusiasm, and professionalism are essential to forming a good _______ with clients.
Rapport
Tries to understand the thought process behind actions.
Empathy
Ask the client questions, and paraphrase what the client has said to verify your understanding.
Assessment
Develop individualized programs by taking into account the client’s needs and goals.
Development
A personal trainer who is paid by health clubs in exchange for personal training services
Independent Contractor
Business owned by one person & the operating license is obtained from the state/local city in which the business is located
Sole proprietorship
Business owned by two or more people – informally or by contract
Partnership
Formal business ruled by a contract & bylaws; separate from owners & managers
Corporation
Corporation treated as a proprietorship or partnership
S corporation
the mechanics of tissues, joints, and human movement.
Biomechanics
What are the 3 planes of motion
- Sagittal
- Frontal
- Transverse
Separates the body into a right side and a left side
Sagittal
Separates the front of the body from the back.
Frontal
Separates the body into “upper” and “lower” halves
Transverse
What are the 7 different types of training used in exercise program design?
- Posture and Movement Training
- Balance/Stability Training
- Flexibility Training
- Resistance Training
- Cardiovascular Training
- Functional Training
- Plyometrics
Identify the different kinds of fats.
- Omega 3 fatty acids
- Triglycerides
- Unsaturated fats
- Saturated fats
- Trans fats
What are the healthiest fats?
Omega 3 fatty acids
What are the unhealthiest fats?
Trans fats
What are the signs of Mild-Moderate Dehydration?
- Sticky, dry mouth
- Fatigue
- Headache
- Lightheadedness or dizziness
- Muscle weakness
What are the signs of severe dehydration?
- Very dry mouth
- Extreme thirst
- Rapid heartbeat
- Confusion and irritability
- Sunken eyes
- Cessation of sweating
- Fever
What exercises are safe to perform during pregnancy?
- Low-impact exercises
- Water exercises
- Aerobic exercises
- Weight lifting
What are the three major functions of the nervous system?
- Sensory function – Gathering information about our inner and external surroundings.
- Integrative function – Processing and interpreting the information.
- Motor function – Responding to these stimuli.
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.
Proprioception
- occurs when one is playing, working, or exercising in a hot and humid area that causes extensive sweating and overheating – the amount of water lost cannot be replaced quick enough to keep the body temperature from rising.
- Body temperature does not rise above 104˚F.
- Signs include: paleness, moist skin, sweating profusely, increased pulse rate.
Individual may experience: headache, dizziness, nausea, weakness, muscle cramps. - Body will be able to self-regulate its temperature if allowed to cool down and rest.
Heat exhaustion
- usually occurs when a person is performing strenuous activity under extremely hot conditions – the individual’s body is no longer able to control its body temperature.
- Body temperature can be 105˚F or higher, and the elevated temperature can lead to brain damage or damage to vital organs.
- Signs include: skin becomes flushed, hot and dry, high blood pressure that drops dramatically very quickly, body ceases sweating, deterioration in mental performance.
- Individual may experience: hyperventilation, confusion, dizziness, hallucinations, unconsciousness, or even coma.
- Life-threatening medical emergency.
Heat stroke
What kind of exercises should form the foundation of an exercise program for people with arthritis?
- Range of motion exercises
- Strengthening exercises
- Endurance exercises
- A person’s pancreas malfunctions and starts to lose the ability to secrete insulin. Without insulin, glucose cannot gain entry into the cells and will accumulate in the blood, which can elicit many dangerous outcomes.
- can inject insulin that mimics their own insulin.
Type 1 diabetes
- Insulin production and levels are normal, but for reasons not yet fully understood, the person’s cells stop responding to the insulin, which blocks glucose from entering the cells and causes high blood glucose levels.
- can manage their diabetes with diet and exercise and without medication.
Type 2 diabetes
Identify the proper method of establishing daily caloric intake requirements.
There are 2 simple ways to determine caloric intake requirements: resting metabolic rate (RMR) and lean body weight (LBW).
(Body weight x 10) + calories used during daily activity & training
- Body fat percentage x weight = pounds of body fat
- Weight -pounds of body fat =LBW
- LBW x 16 = Lower limit of caloric intake
- Lower limit of caloric intake + 500 calories = Upper Limit
The cardiovascular system is responsible for:
- 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.
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
Cardiovascular system
List at least 5 benefits of a warm-up.
- Allows nerve impulses to travel faster for quick reaction times.
- Enhances neural transmission and motor-unit recruitment.
- Increase in metabolic requirements
- Increases blood flow to muscles
- Makes muscle tissue more stretchable
Identify the 3 energy systems for the body.
- ATP-CP system – is used for immediate energy, up to 10 seconds.
- 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.
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.
Adenosine triphosphate (ATP)
How is the RM target for resistance training determined?
- 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.
Identify the 5 different kinds of periodization programs.
- Traditional periodization
- Step-wise periodization
- Undulating periodization
- Overreaching periodization
- Non-linear periodization
Involves varying volume and intensity in a patterned way.
Traditional periodization
The use of increasing intensity while decreasing volume of exercise during the training – generally 8 reps to 5 reps to 3 reps.
Step-wise periodization
Volume and intensity are increased and decreased but not in a traditional pattern.
Undulating periodization
Consists of varying the volume OR the intensity over a short period of time and then returning to the normal training program.
Overreaching periodization
It is used when the client may have time constraints and a busy life
Non-linear periodization
What are the different types of warm-ups?
- General warm-up
- Activity specific warm-up
- Passive warm-up
Involves rhythmic and continuous movement and callisthenic exercises. Mostly, large-muscle groups are engaged, it is more appropriate than a passive warm-up when a demanding physical activity is to follow.
General warm-up
Includes movement that is actually a part of the main physical activity, and usually includes 8-12 minutes of dynamic stretching.
Activity specific warm-up
A hot shower, a massage, and heat applications.
Passive warm-up
Define and describe SMFR.
Self myofascial release (SMFR)
SMFR is a technique used to remove knots from muscles that form during vigorous exercises or stressful activities.
Areas of the body that should be focused on when performing SMFR include
The gastrocnemius (calf muscle), tensor fascia/iliotibial tract band (hip and leg muscle), adductor (hip muscle), piriformis (gluteal) muscle, and the latissimus dorsi (triangular back muscle).
Refers to a group of activities that are performed one after the other with very little rest in between to form the workout regime. Once all of the exercises are finished, you have completed one circuit.
Circuit training
What are the three primary specificities necessary for muscle adaptation?
- Mechanical specificity
- Neuromuscular specificity
- Metabolic specificity
Involves the movements made to accommodate the specific load.
Mechanical specificity
has to do with the intensity of the contraction being elicited by the
Neuromuscular specificity
Has to do with the amount of energy required to sustain each workout and how that energy is utilized.
Metabolic specificity
What does the acronym FIDM stand for, and what does it refer to?
Frequency, intensity, duration, modeAll of these are important factors to remember when preparing flexibility programs for clients.
Name the three basic aspects of balance.
- Static balance
- Peripheral balance
- Dynamic balance
The most basic aspect of balance is the ability to maintain central balance or equilibrium while balancing on one foot.
Static balance
The ability to balance and reach away from the center of gravity.
Peripheral balance
The ability to maintain balance while in motion.
Dynamic balance
Balance is affected by three major principles:
Center of gravity, base support, and the relationship between the center of gravity and base support.
Name two ways that the personal trainer can help the individual avoid overtraining.
- Expect (and let your client know to expect) some level of discomfort when starting a new program.
- Keep your client motivated.
The body’s primary source of instant energy, and are required to burn fat.
Carbohydrates
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.
Protein
are needed for the proper absorption of many vitamins, minerals and supplements and function as the long-term energy storage for the body.
Fats
Describe the glycemic index.
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.
55 or less
Most fruit and vegetables, grainy breads, pasta, legumes, milk, and products extremely low in carbs (i.e., fish, eggs, meat, nuts, oils)
Low GI
56-69
Whole wheat products, brown rice, basmati rice, orange sweet potato, table sugar
Intermediate GI
How many calories per gram are found in carbohydrates, proteins, fats, and alcohol?
Carbohydrates: 4
Fats: 9
Alcohol: 7
Protein: 4
70-99
Corn flakes, baked potato, watermelon, some white rice, white bread, candy, cereal
High GI
Positively and negatively charged ions that carry electrical impulses, such as muscle contractions and nerve impulses, to other cells.
Electrolytyes
What are the 6 most common electrolytes?
- Calcium
- Magnesium
- Potassium
- Phosphate
- Sodium chloride (table salt)
- Sulfate
the responsibility a personal trainer has to protect their clients from harm, due to the service-oriented client relationship.
Duty of care
Identify the primary method used to calculate a pulse and the two most common areas to locate a pulse.
To calculate a pulse: Count the number of heartbeats for 10 seconds, then multiply by 6.
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)
What is the formula for calculating BMI?
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
An indicator of the maximum amount of oxygen that a person can take in and utilize during exercise.
VO2 max
Describe the kinetic chain and its function.
The kinetic chain consists of the muscular, articular and neural systems, and refers to the sensorimotor integration of these systems for motor output.
