Sample Test Flashcards
1
Q
Chapter 1: The greatest legal concerns for a personal trainer are:
A
Pre-activity health screening of clients Interpreting the results The development of physical activity recommendations and parameters for training The instruction and Supervision of physical activity Emergency preparations Timely fulfillment of such services.
2
Q
Chapter 1: (T/F) A failure to screen or even perform screening which results in client injury may actually increase the likelihood of legal claims and suits based upon negligence.
A
True
3
Q
Chapter 1: (T/F) Employers may not be responsible for the actions of their employees.
A
False
4
Q
Chapter 1: (T/F) It is recommended to utilize applicable protective documents such as waivers, releases and informed consents to meet their legal duties.
A
True
5
Q
Chapter 1: (T/F) It is not recommended to obtain liability insurance when working as an independent contractor.
A
False
6
Q
Chapter 1: (T/F) Professionalism has nothing to do with punctuality, appearance, presentation, knowledge or hygiene.
A
False
7
Q
Chapter 1: (T/F) A client complains about back pain. You should tell them to take NSAIDS and rest.
A
False
8
Q
Chapter 1: (T/F) A client tells you they’re thinking about refinancing their home. You should tell them to re-modify their loan.
A
False
9
Q
Chapter 1: (T/F) A client tells you they’re concerned about their child who is taking drugs. You should return the focus back to the workout.
A
True
10
Q
Chapter 1: (T/F) A client makes a sexual innuendo towards you; you should either report them to your manager or inform them you feel uncomfortable with sexual comments.
A
True
11
Q
Chapter 2: Name the four chambers of the heart.
A
Left and Right Ventricles, Left and Right Atriums.
12
Q
Chapter 2: Name the three energy systems.
A
ATP/Creatine-Phosphate, Glycolysis, Aerobic Oxidation.
13
Q
Chapter 2: What is the prime mover, antagonist and stabilizers for the bench press?
A
Pectoralis Major (middle and upper fibers emphasized). Rhomboids, Trapezius, Posterior Deltoid. Rotator Cuff Musculature: Supraspinatus, Infaspinatus, Teres Minor, Subscapularis.
14
Q
Chapter 2: What causes post exercise soreness and what do you do about it?
A
Microtrauma to the muscle tissue. PRICE, light stretching or active rest and hydrate.
15
Q
Chapter 2: Describe what occurs during the systolic and diastolic phase of blood pressure. What is considered a normal reading?
A
Systolic is the pressure in the arterial walls during ventricular contraction. Diastolic pressure is the pressure in the arterial walls during ventricular filling. 120/80 is considered a normal reading.
16
Q
Chapter 2: What is the difference between slow and fast twitch muscle?
A
Slow twitch muscle fibers have slow shortening velocities, are red, endurance and resistant to fatigue, large mitochondria, high myoglobin, rich capillary supply, primarily postural, tonic. Fast twitch muscle fibers have high shortening velocities, fatigue rapidly, have large numbers of actin and myosin filaments which are larger in diameter, are white, prime mover/strength/power, phasic musculature, easily inhibited.
17
Q
Chapter 2: What might be the fat burning target heart range for a 45-year old individual with a resting heart rate of 60 bpm?
A
Using the Karvonen formula and calculating the training heart rate based on Zone 1 (40-65%), the answer is 220 – 45 - 60 x.4 + 60 =106 bpm and 220 – 45 - 60 x.65 + 60 = 135 bpm or 106 -135 bpm.
18
Q
Chapter 2: What is the all or none theory?
A
When a myofiber is innervated by a nerve cell, it contracts totally or not at all.
19
Q
Chapter 2: Explain the difference between concentric and eccentric in resistance training.
A
A concentric contraction is the shortening of the muscle fibers. An eccentric contraction is the lengthening of the muscle fibers.
20
Q
Chapter 2: Name two functions of blood.
A
Transport oxygen and nutrients to the cell and removes wastes and carbon dioxide from the cell.
21
Q
Chapter 2: What is the definition of OBLA?
A
Onset of Blood Lactate Accumulation.
22
Q
Chapter 2: How could you determine maximum heart rate and training heart rate when designing a cardiovascular workout for a client?
A
VO2 Max test, 220 - age x % = THR, 220 - age - RHR x % + RHR = THR (Karvonen), or 220 - age x % x 1.15 = THR.
23
Q
Chapter 2: Discuss the concept of periodicity.
A
The gradual cycling of specificity, intensity, volume, duration, and frequency to achieve a specific goal.
24
Q
Chapter 2: What is the Valsalva Maneuver?
A
Exhaling forcibly with the glottis closed.
25
Chapter 2: What does the abbreviation ATP mean?
Adenosine Triphosphate.
26
Chapter 2: With exercise lasting longer than ten seconds what system kicks in to provide ATP?
Glycolytic System.
27
Chapter 2: How long does Glycolysis last?
From ten seconds to three minutes.
28
Chapter 2: Define reciprocal inhibition.
When an agonist or prime mover is called upon to perform a desired motion, the antagonist are neurologically inhibited.
29
Chapter 2: What is a Co-contraction?
When the agonist and antagonist contract simultaneously
30
Chapter 2: What is a spurt muscle? Give an example.
Muscles that have their distal tendon close to the joint axis. Biceps Brachii.
31
Chapter 2: What is a double-jointed muscle?
A muscle in the body that crosses two joints and is able to produce motion at more than one joint.
32
Chapter 2: Define the term reversibility.
A major decrease in strength and aerobic capacity are apparent after two weeks without exercise, and a major decrease in aerobic capacity after three weeks without exercise.
33
Chapter 2: What would afferent information be?
Afferent information is nerve impulses from receptors or sense organs toward the central nervous system.
34
Chapter 2: What is a motor unit?
A single a-motor neuron and all of the corresponding muscle fibers it innervates.
35
Chapter 2: Janda suggested there is a group of postural muscles involved in static tasks such as standing or sitting that have a tendency to become overactive. The muscles are referred to as:
Tonic muscularature.
36
Chapter 2: What body type is characterized by a muscular build?
Mesomorph.
37
Chapter 2: When a client has a decrease in appetite, inability to sleep and elevated rate heart, they may be:
Overtraining.
38
Chapter 2: The fascia that surrounds bundles of muscle fibers is called?
Fasiculi.
39
Chapter 2: Which contraction is the strongest; concentric, eccentric or isometric?
Eccentric.
40
Chapter 2: Define Visceral or smooth muscles.
Visceral or smooth muscles operate blood vessels and tubular organs such as the stomach and uterus. Smooth muscle gets its name because there are no striations visible in them. Smooth muscle is autonomous or doesn’t require conscious thought to be stimulated.
41
Chapter 2: Define the origin of a muscle.
Is the attachment nearest the midline of the body and/or the end attached to the least
movable bone.
42
Chapter 3: List three reasons why eating 5 - 6 meals a day is more effective.
Thermogenic effect of food, steady supply of nutrients, and smaller amounts do not encourage fat storage.
43
Chapter 3: What is the ACSM recommended intake of carbohydrates, proteins and fats for health?
58% Carbohydrates, 30% or \>30% fat, and 12% protein.
44
Chapter 3: What are vitamins?
Vitamins are organic food substances found only in living things, such as, plants and animals, are required by the body in minute amounts for physiological maintenance and growth.
45
Chapter 3: How much water should a person drink a day?
For men 125oz, for women 91oz
46
Chapter 3: How many calories are in: One gram of fat: One gram of carbohydrates: One gram of protein: One gram of vitamins:
Fat: 9 Carbohydrate: 4 Protein: 4 Vitamins: 0
47
Chapter 3: The essential Amino Acids are:
Phenylalanine
Valine
Threonine
Methionine
Tryptophan
Histidine
Isoleucine
Leucine
Lysine
48
Chapter 3: Define basal metabolic rate.
BMR is the amount of energy expended to support the ongoing metabolic work of the body’s cells at rest.
49
Chapter 3: What major role does potassium play in the body?
Production of energy
Muscle contraction
Beating of the heart
Synthesis of protein
Nerve tranquilization
Kidney function.
50
Chapter 3: What is the Institute of Medicine's recommended intake of carbohydrates, proteins and fats?
Carbohydrates 45-65%
Fats 20-35%
Protein 10-35%
51
Chapter 3: What hormone does the pancreas release in response to high concentration of blood sugar?
Insulin.
52
Chapter 3: What macronutrient provides the majority of the energy used by muscles in the first three minutes of an activity?
Carbohydrate.
53
Chapter 3: Give an example of a saturated fat.
Any fat that is solid at room temperature and/or palm and coconut oil.
54
Chapter 3: According to the Food Guide Pyramid which category of foods offer high-quality protein?
Meats.
55
Chapter 3: Which type of vitamins may have a risk for toxicities?
Fat-soluble vitamins.
56
Chapter 3: According to the American Dietetic Association, a person should drink _____ 8 oz glasses of water.
8 8 oz glasses of water (64 oz).
57
Chapter 3: What is the acronym RDA stand for?
Recommended Dietary Allowance.
58
Chapter 3: Give examples of a disaccharide.
Maltose, lactose or sucrose are a few examples.
59
Chapter 3: Name the essential fats.
Linolenic and linoleic acids.
60
Chapter 3: List some of the benefits of vitamin C.
Helps to maintain collagen, can reduce histamines and is an antioxidant.
61
Chapter 3: What vitamin is most affected by the industrialization of our food supply?
B vitamins.
62
Chapter 3: How many calories are in a food that contains 20 grams of carbohydrates, 42 grams of protein and 12 grams of fat?
80 calories from carbs (20x4)
168 calories from protein (42x4)
_108 calories from fats (12x9)_
356 total calories
63
Chapter 3: The recommended intake for dietary fiber is:
25-30 grams.
64
Chapter 3: .8 grams per kilogram is the RDA recommendation for healthy adults for which macronutrient?
Protein.
65
Chapter 3: Galactose and glucose make up the disaccharide:
Lactose.
66
Chapter 3: While the body is at rest, what percentage of fat is utilized for fuel?
60%.
67
Chapter 3: Glucose and fructose are examples of:
Monosaccharides.
68
Chapter 3: Which vitamin helps maintain collagen?
Vitamin C.
69
Chapter 4: What is collagen?
The most abundant protein in the body.
70
Chapter 4: Define the term Golgi Tendon Organ.
A sensory organ situated at the musculotendinous junction.
71
Chapter 4: What is a dynamic stretch?
The body’s own movement causes the stretch.
72
Chapter 4: What is ballistic stretching?
Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater ROM.
73
Chapter 4: What are the dangers of hyper flexibility?
May cause joint instability and precautions during pregnancy would include moderate stretching.
74
Chapter 4: What sensory receptor activates the stretch reflex mechanism?
Muscle spindle.
75
Chapter 4: What can you do to increase the efficiency in the process of reciprocal innervation?
A good warm up.
76
Chapter 4: Flexibility around a joint is affected by:
Bone structure, ligaments, elasticity of skin, muscles, tendons and fascia.
77
Chapter 4: Tendons are resistant to what kind of force?
Tensile forces.
78
Chapter 4: Define the term elastic.
The ability to return back to their original shape.
79
Chapter 4: The “ability to return to its original shape” is the definition of:
Elastic.
80
Chapter 4: The sensory receptor involved in the stretch reflex mechanism is called:
Muscle Spindle.
81
Chapter 5: What percent of body fat for men and women is considered obese?
Men 25%
Women 32%.
82
Chapter 5: What is a form of treatment for Osteoarthritis?
A non-steroidal anti-inflammatory or some form of analgesic.
83
Chapter 5: What is Rheumatoid Arthritis?
An autoimmune process resulting in inflammation of the synovial fluid contained in the burs sacks of the joint surfaces.
84
Chapter 5: What is Hypertension?
High Blood Pressure.
85
Chapter 5: Name two things a trainer should pay attention to if working with someone with Hypertension.
The client should never do exercises with their head below the level of their heart and they should avoid lifting heavy weights over their heads.
86
Chapter 5: What should a trainer pay attention to when working with a pregnant client in the first trimester?
Heart rate, core temperature, and making sure the client is not exercised to exhaustion.
87
Chapter 5: How often should a pregnant woman consume water when exercising? How much water should be consumed in a hour long training session?
At least every ten minutes. 16 to 32 ounces during a one hour session.
88
Chapter 5: How many tender points must a person have to be diagnosed with Fibromyalgia?
11 out of 18 tender points for three months or longer.
89
Chapter 5: What is the primary symptom of Fibromyalgia?
Muscle soreness.
90
Chapter 5: What problems can Multiple Sclerosis cause?
Muscle control, strength, vision, balance, sensation and mental functions.
91
Chapter 5: What causes Multiple Sclerosis?
Multiple Sclerosis is the process of demyelination and subsequent disruption of the nerve impulse flow.
92
Chapter 5: What should be avoided in an exercise program for someone with Multiple Sclerosis?
Exercise programs should be designed to avoid over heating.
93
Chapter 5: What response during exercise can you suspect from a client who is taking a Beta Blocker?
A client taking Beta Blockers can have a decreased exercise heart rate.
94
Chapter 5: What response during submaximal testing can you suspect from a client who is taking a Calcium Channel Blocker?
A client taking a Calcium Channel Blocker can have a lower blood pressure when performing a sub-maximal exercise test.
95
Chapter 5: What considerations should you take when training someone with cancer?
Avoid high impact aerobic activity due to risk of bone fractures and avoid pressure or friction on the skin during exercise, because bruising can easily occur.
96
Chapter 5: What are some recommendation you might make to a client with osteoporosis?
Avoid high impact aerobics, uncontrolled spinal flexion, decrease caffeine intake, increase weight bearing activities and insure and adequate intake of calcium and vitamin D.
97
Chapter 5: When training a client with AIDS/HIV, why is it important to wash your hands?
To protect them from being exposed to other infections.
98
Chapter 5: Are sit ups a recommended exercise for a pregnant woman in her second trimester?
No.
99
Chapter 5: What can cause Exercise Induced Asthma (EIA)?
Cold air and specific intensities and durations. Going too hard too fast.
100
Chapter 5: Define diastasis.
Diastasis is the separation of the rectus abdominis muscle.
101
Chapter 5: What are some of the considerations when training someone with cancer?
General weakness, nausea, risk of bone fractures and bruising from pressure or friction on the skin.
102
Chapter 5: When training a client with osteoporosis, is it better to perform weight-bearing or non weight-bearing exercise?
Weight-bearing exercise.
103
Chapter 5: Considerations when training someone with AIDS/HIV include:
Washing your hands to protect the client from exposure to other infections.
104
Chapter 6: What is an anatomical position?
In this position the body is in an erect stance, facing forward, arms at the side of the trunk with palms facing forward and the legs together with the feet pointing forward. All joints are in anatomical neutral with the exception of full supination at the radio-ulnar joint.
105
Chapter 6: Define the term supination.
Movement in which the palms face forward in anatomical position.
106
Chapter 6: Define the term external.
Refers to a segment rotating around a vertical axis so that the anterior surface of the segment moves away from the midline of the body.
107
Chapter 6: What is circumduction?
An imaginary “O”. Actually a combination of four movements: flexion, adduction, extension, and abduction.
108
Chapter 6: Define the term Cephalic.
Pertaining towards the head.
109
Chapter 6: What is Caudal?
Pertaining to the tail end.
110
Chapter 6: (T/F) The term bilateral refers to both sides.
True.
111
Chapter 6: (T/F) The terms posterior/dorsal both refer to the back of the body.
True.
112
Chapter 6: What means do the anatomical planes provide?
They are means of communication or describing motion.
113
Chapter 6: Define the term flexion. Give one example.
Flexion occurs when the joint motion is moving away from neutral in the sagittal plane, or if past neutral in a position of extension, is moving back to neutral. Elbow Flexion - curl.
114
Chapter 6: Define the term extension. Give one example.
Extension occurs when the joint motion is moving from a position of flexion back to, or past anatomical neutral in the sagittal plane. Elbow extension / triceps push-down.
115
Chapter 6: Name the three planes of motion.
Sagittal or Median; Frontal or Coronal; Horizontal or Transverse planes of motion.
116
Chapter 7: Which muscles flex the elbow joint?
Biceps Brachii, Brachialis, an Brachioradialis.
117
Chapter 7: The Pes Anserinus consists of:
Latin for “Gooses Foot.” The insertion of the Gracilis, Semitendinosus, and the Sartorius.
118
Chapter 7: An example of a closed kinematic exercise chain exercise would be?
The bench press.
119
Chapter 7: Name the four muscles of the Rotator Cuff.
S.I.T.S. - Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.
120
Chapter 7: What are the five main spinal regions?
Cervical, Thoracic, Lumbar, Sacral, Coccyx
121
Chapter 7: Name the origin and insertion of the rectus abdominis muscle. What action does it accomplish?
Origin: Pubic Crest or Pubic Symphysis. Insertion: Xiphoid Process and the Costal Cartilages of the fifth through seventh ribs. Compresses the abdominopelvic cavity and flexes the vertebral column.
122
Chapter 7: What muscle plantar flexes the foot?
Gastrocnemius.
123
Chapter 7: What muscles dorsiflexes the ankle?
Tibialis Anterior
124
Chapter 7: What type of joint allows flexion and extension?
A ball and socket or a hinge joint.
125
Chapter 7: Give an example of a fusiform muscle.
Fusiform muscle: A muscle that has a shape of spindle, which is being wider in the middle and narrowing towards both ends.
Biceps brachii, sartorious, brachialis, rectus femoris and rectus abdominis.
126
Chapter 7: What makes up the shoulder girdle?
The clavicle and the scapula.
127
Chapter 7: What does the triceps surae consist of?
The two heads of the gastrocnemius and the soleus.
128
Chapter 7: Name the muscles of the quadraceps.
Vastus lateralis, vastus medialis, vastus inermedius and rectus femoris.
129
Chapter 7: What is the longest muscle in your body?
Sartorius.
130
Chapter 7: What is the longest bone in your body?
Femur.
131
Chapter 7: Define a sesamoid bone.
A bone embedded within a tendon or a muscle. An example would be the bones found in the base of the first metatarsal in the foot, or of course the largest example would be the patella.
132
Chapter 7: What are the three basic body types in Somatotyping?
Ectomorph, mesomorph and endomorph.
133
Chapter 7: What types of muscles maintain a joint in a static position?
Stabilizers.
134
Chapter 7: Name the thee heads of the triceps brachii.
Long, lateral and medial.
135
Chapter 7: How many vertebrae are found in the cervical region of the spine?
Seven.
136
Chapter 7: What is the origin and insertion for the pectoralis major?
Origin: Medial half of the clavicle, the sternum, the costal cartilages of the upper six ribs and the aponeurosis of the external oblique muscle. Insertion: Greater tubercle of the humerus.
137
Chapter 7: The deltoids and the gluteus maximus are examples of:
Penniform muscles: pertaining to the shape of a feather, especially the patterns of muscular fasciculi that correlate with the range of motion and the power of muscles.
138
Chapter 7: Give an example of a Class II lever system.
A wheel barrow, can opener or the MTP joint in plantar flexion.
139
Chapter 7: Which muscle dorsiflexes the ankle?
Tibialis anterior.
140
Chapter 7: What motions are performed by the iliopsoas?
Hip flexion and external rotation concentrically, hip extension and internal rotation eccentrically.
141
Chapter 7: What are the names of the three heads of the triceps brachii?
Long, lateral and medial.
142
Chapter 8: What are the six questions you should address to determine the effectiveness of any exercise?
Determine the motion
Determine the direction of resistance
Determine the starting position
Monitor joint position stabilization continually
Monitor the path of motion continually
Determine and monitor the range of motion
143
Chapter 8: What do the trunk muscles consist of?
Back extensors that bend the trunk backward, lateral flexors that bend it sideways and anterior abdominals that bend it forward.
144
Chapter 8: Movement from the extremities originate and emanate from?
The Core.
145
Chapter 8: How should a client position themselves for the supine pelvic hold level 1?
Lying with back arched naturally. Feet portioned as close to buttocks as possible.
146
Chapter 8: What percentage of the adult population will experience low back pain?
80%.
147
Chapter 8: What is the starting position for the back extension machine?
Seated in ideal alignment with arms crossed, line up hip joint with axis of machine.
148
Chapter 8: What are the mechanical points for the reverse crunch?
Do not throw the legs, placing arms above head will help with balance, do not move legs passed the point of full abdominal contraction, as this strains the neck.
149
Chapter 8: What is considered to be normal ROM in horizontal abduction?
30 - 45 degrees.
150
Chapter 8: What is the motion in a seated cable row? Direction of resistance?
Shoulder extension concentrically. Outward.
151
Chapter 8: How can you make the dumbbell pullover a safer exercise?
Decline bench makes a better shoulder position, alter speed, bend elbows, or, apply resistance via a cable crossover.
152
Chapter 8: What is the risk/benefit of the butt blaster machine?
Risk: body weight plus resistance is resting on one knee, really tough to stabilize spine, room in hip extension beyond neutral = 10-30 degrees, limited range to work glutes.
Benefit: minimal gluteus stimulation.
153
Chapter 8: What is a Q angle?
Is formed by the longitudinal axis of the femur and the line of pull of the patellar ligament.
154
Chapter 8: An individual’s mechanical ability to perform under load is primarily based upon what?
The length of the levers or segments connecting these joints.
155
Chapter 8: When performing a prone leg curl the pivot point of the machine should be lined up with the:
Axis of rotation of the knee.
156
Chapter 8: List two machines that train the latissimus dorsi?
Pull up bar, lat-pulldown machine or a row machine.
157
Chapter 8: What is a Carrying Angle?
The angle formed between the humerus and the forearm.
158
Chapter 8: What are the prime movers in a squat?
Quadraceps at the knee and the Gluteus maximus at the hip.
159
Chapter 8: What muscles are antagonists at the hip in hip extension?
Hip Flexors.
160
Chapter 8: What are the agonists in a preacher curl?
Biceps brachii, brachioradialis and brachialis.
161
Chapter 8: How much does the intradiscal pressure increase when we are in a seated flexed position?
30-40%.
162
Chapter 8: What is the normal range of motion in shoulder flexion?
160-180 degrees.
163
Chapter 8: In a seated position, intradiscal pressure increases:
30-40%.
164
Chapter 8: What are some of the risks when performing an upright row?
Excessive internal rotation during abduction.
165
Chapter 8: When a multi-joint, compound exercise is executed immediately after a single joint exercise, what type of training is this an example of?
Pre-exhaustion.
166
Chapter 8: What muscles must be stretched when a client has a protracted shoulder girdle?
Pectoralis major, pectoralis minor, subscapularis and anterior deltoid.
167
Chapter 8: A squat, bench press, barbell curl and a leg press are examples of:
A closed kinetic chain exercise.
168
Chapter 8: What are the prime movers in a leg press?
Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.
169
Chapter 9: What is the difference between muscular strength and muscular endurance?
Muscular Strength is the ability of a muscle to exert a force. Muscular Endurance is the ability of a muscle to exert a force over a period of time.
170
Chapter 9: If you train the bench press and the triceps push-down which would usually be trained first?
The bench press.
171
Chapter 9: Define the term volume.
Volume can be measured by the total amount of work performed in a training session. This can be measured by the amount of repetitions completed or the total amount of weight lifted. This can be measured by each set, workout, day, week, month etc.
172
Chapter 9: Define the term intensity.
Intensity is a measure of one’s applied strength relative to their current level of maximum strength. Intensity is most easily represented as a percentage of one’s repetition maximum.
173
Chapter 9: When do type 2A muscle fibers fatigue?
Begin at six seconds and fully fatigue at 30-120 seconds.
174
Chapter 9: How much time under tension is needed to receive an Aerobic/Muscular Endurance training effect?
Greater than 70 seconds.
175
Chapter 9: What is absolute strength?
The maximum amount of force an individual can produce, irrespective of body weight and time of force development. This type of strength is important for shot putters, and football lineman where body weight has a high correlation to an increase in performance.
176
Chapter 9: When working with loads under 60% of maximum how long should the rest periods be?
Approximately 45 seconds to two minutes.
177
Chapter 9: What is the double double training technique?
In this technique the user performs two different double jointed exercises for the same muscle group back to back.
178
Chapter 9: What are the four components of a fitness routine?
Flexibility, stabilization/balance, strength/hypertrophy, cardiovascular.
179
Chapter 9: Define unilateral training.
Training one side of the body at a time.
180
Chapter 9: For a hypertrophic effect to occur the repetition range should be:
Six to twelve repetitions per set.
181
Chapter 9: Using the Karvonen formula, calculate the training heart rate (THR) of 70% for a 40-year old male with a resting heart rate of 30bpm. Do it again for a 40-year old male with the same %, but a resting heart rate of 72.
For the 40-year old with a resting HR or 30 bpm, a THR of 70% = 135bpm. For the 40-year old with a resting HR of 72 bpm; a THR of 70% = 148 bpm.
182
Chapter 9: Normal resting heart rates are:
60-100 beats per minute (bpm).
183
Chapter 9: A normal blood pressure reading is:
120/80 mm/Hg
184
Chapter 9: Dividing the body weight in kilograms by the height in meters squared (kg/m2) equals:
Body Max Index (BMI).
185
Chapter 9: Force times distance divided by time equals? (F x D÷T=)?
Power
186
Chapter 9: The stretch shortening cycle is the sequence of:
Eccentric action followed by a concentric action.
187
Chapter 10: For how long should you take someone’s pulse after the step test?
One Minute.
188
Chapter 10: What are two purposes of fitness testing?
To provide information that is helpful in prescribing an exercise program. Educating participants about physical fitness and individual fitness status. List any from page 10-2.
189
Chapter 10: What are two reasons an accurate resting heart rate measurement is important?
It is used for the calculation of exercise target heart rate, exercise test, and exercise prescription. It provides baseline information for comparison as cardiovascular fitness levels improve. List any of the four found on page 10-3.
190
Chapter 10: What is considered to be an optimal blood pressure reading?
120 systolic and 80 diastolic.
191
Chapter 10: How long does the push-up test last?
Until the client can no longer complete another repetition or correct alignment can no longer be maintained
192
Chapter 10: What are the standard sites for women from the 3-site skinfold formula?
Triceps brachii, suprailiac and thigh.
193
Chapter 10: What does the acronym BMI stand for?
Body Mass Index.
194
Chapter 10: A BMI measurement of 32 may be considered:
Class 1 obesity
195
Chapter 10: What is the metronome setting for the 3-minute step test?
96 bpm.
196
Chapter 10: What fitness assessment measures the endurance capabilities of the rectus adominis, internal and external obliques?
The sit-up test.
197
Chapter 10: What is Upper Cross Syndrome?
Forward head posture. Muscles short and facilitated: neck extensors, upper trapezius, sternocleidomastoid and pectoralis major and minor. Muscles elongated and inhibited: deep neck flexors, lower, middle trapezius, rhomboids, serratus anterior and rectus abdominis.
198
Chapter 10: Normal range of motion for hip extension is:
15 – 30 degrees
199
Chapter 10: Upper Cross Syndrome is characterized by:
Short cervical extensors and pectoralis major. Long rhomboids, mid trapezius and cervical flexors.
200
Chapter 10: Which method of assessing body fat has a lower estimated accuracy range; hydrostatic weighing or Bio-Impedance Analysis (BIA)?
Hydrostatic weighing is plus or minus 2.5% and BIA is plus or minus 4%.
201
Chapter 10: How many beats per minute should you set the metronome at for the YMCA 3-minute step test?
96 beats per minute (bpm).
202
Chapter 10: Normal range of motion for shoulder flexion is:
160 – 180 degrees.
203
Chapter 10: Subcutaneous fat levels in individuals are affected by:
Gender, body type, age and activity levels.
204
Chapter 11: In the treatment for common injuries, what does the acronym P.R.I.C.E. mean?
Protect, Rest, Ice, Compression, Elevation.
205
Chapter 11: List two reasons why you should call 911.
If the victim is unconscious, is bleeding severely. Any from the list on page 11-2.
206
Chapter 11: How do you treat heat cramps?
Rest, gentle stretches, ice, re-hydrate.
207
Chapter 11: What are the symptoms of a sprain?
Swelling, limitations of ROM, discoloration, soreness
208
Chapter 11: How do you treat a contusion?
Apply Ice.
209
Chapter 11: What are the symptoms of cardiac arrest?
Heart stops beating, no pulse, no breathing, ischemia (lack of oxygen to the heart).
210
Chapter 11: How do you treat a blister?
If punctured, cleanse blister, protect with pad and dressing.
211
Chapter 11: What are the symptoms of fainting?
Light headedness, dizziness, paleness, light sweating.
212
Chapter 11: What is the treatment for heatstroke?
Call 911 and try to cool the person down.
213
Chapter 11: What is the treatment for an epileptic seizure?
Remove objects that might injure them. Protect their head. Do not place your finger, hand or hard object between their teeth. Don’t restrain, slap or douse them with water. Once the seizure has ended move them to a comfortable place.
214
Chapter 11: What are signs of heat exhaustion?
Pale, clammy skin, rapid weak pulse, weakness, headache or nausea.
215
Chapter 11: (T/F) When someone suffers from an epileptic seizure you should place a hard object between the person’s teeth.
False
216
Chapter 11: What are some signs of hypoglycemia?
Excessive hunger, dizziness or weakness.
217
Explain the difference between using free weights and selectorized equipment
Free weights are functional, real life, easy to transport and require technique. Machines require less technique and less stabilization from the user. Because of the guided path of motion and the outside support mechanisms or the machine, more weight may be lifted. However, machines might not fit everyone.
218
Chapter 12: What are the concerns to be aware of when using free weights?
Awkwardness, potential danger to the body from lack of control, skill needed, momentum.
219
Chapter 12: How much does a Cybex hack squat carriage weigh?
65 pounds.
220
Chapter 12: What is the weight of a 7-foot Olympic bar?
45 pounds.
221
Chapter 12: What is the weight of an E-Z curl bar?
25 pounds.
222
Chapter 13: (T/F) Lack of physical activity is a risk factor for heart disease.
True.
223
Chapter 13: How many deaths in the U. S. per year are attributed to lack of physical fitness?
250,000
224
Chapter 13: Of people age 55 and older, what percentage report essentially sedentary lifestyles?
38 percent.
225
Chapter 14: How many minutes should you arrive before your training appointment and what should you do when you get there?
10 - 15 minutes.
226
Chapter 14: What are the five most important points to look for on a client profile?
Goals, Experience, Medical History, Career or Job and Signature.
227
Chapter 14: What are the four key points of a sale?
Acknowledge, Isolate, Overcome, Close.
228
Chapter 14: After performing an intro, what should you do with the client’s workout card and their client profile?
Keep the signed Client Profile Sheet and give them their workout card.
229
Chapter 14: How often should you call back your intros?
At least once.
230
Chapter 14: What are the three means of communication?
Visual, auditory and kinesthetic.
231
Chapter 14: (T/F) It is important for clients to use the mirrors to monitor technique.
True.
232
Chapter 14: Which two subjects should you refrain from speaking with your clients?
Religion and politics.
233
Chapter 14: A claims made policy is an example of what kind of insurance?
Liability insurance.
234
Chapter 14: What is the most important aspect to focus on when trying to sell services to a potential client?
Their goals.
235
Chapter 2: What is a myofibril? What are the two myofilaments that compose a myofibril?
Myofibril—the smallest unit of a muscle cell. Actin (thin) and myosin (thick) filaments.
236
Chapter 2: What are the three types of connective tissue that encompass muscle?
Endomysium, Perimysium, Epimysium.
237
Chapter 2: Intrafusal muscle fibers:
Intrafusal muscle fibers are skeletal muscle fibersthat serve as specialized sensory organs (proprioceptors) that detect the amount and rate of change in length of a muscle.
238
Chapter 2: Extrafusal muscle fibers:
Extrafusal muscle fibers are the skeletal standard muscle fibers that are innervated by alpha motor neurons and generate tension by contracting, thereby allowing for skeletal movement.
239
Chapter 2: Law of Facilitation:
When an impulse passes once through a given set of neurons to the exclusion of others, it will tend to do so again; and each time it transverses this path, the resistance will be smaller. Facilitation is defined as the enhancement or reinforcement of a reflex or other nervous system activity by the arrival of other nervous activity at the reflex center of other excitatory impulses. Remember, perfect practice makes perfect performance!
240
Chapter 2: What is the ideal body fat percentage for men and women?
Men: ASCM 8%-22% (NCCPT 10%-15%)
Women: ASCM 20%-35% (NCCPT 15%-20%)
241
Chapter 2: Heart Rate Zones
```
Zone 1: 40-65% MHR
Zone 2 ("aerobic endurance” zone): 65-85%
Zone 3 ("peak zone"): 85%+
```
