Sample Test Flashcards
Chapter 1: The greatest legal concerns for a personal trainer are:
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.
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.
True
Chapter 1: (T/F) Employers may not be responsible for the actions of their employees.
False
Chapter 1: (T/F) It is recommended to utilize applicable protective documents such as waivers, releases and informed consents to meet their legal duties.
True
Chapter 1: (T/F) It is not recommended to obtain liability insurance when working as an independent contractor.
False
Chapter 1: (T/F) Professionalism has nothing to do with punctuality, appearance, presentation, knowledge or hygiene.
False
Chapter 1: (T/F) A client complains about back pain. You should tell them to take NSAIDS and rest.
False
Chapter 1: (T/F) A client tells you they’re thinking about refinancing their home. You should tell them to re-modify their loan.
False
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.
True
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.
True
Chapter 2: Name the four chambers of the heart.
Left and Right Ventricles, Left and Right Atriums.
Chapter 2: Name the three energy systems.
ATP/Creatine-Phosphate, Glycolysis, Aerobic Oxidation.
Chapter 2: What is the prime mover, antagonist and stabilizers for the bench press?
Pectoralis Major (middle and upper fibers emphasized). Rhomboids, Trapezius, Posterior Deltoid. Rotator Cuff Musculature: Supraspinatus, Infaspinatus, Teres Minor, Subscapularis.
Chapter 2: What causes post exercise soreness and what do you do about it?
Microtrauma to the muscle tissue. PRICE, light stretching or active rest and hydrate.
Chapter 2: Describe what occurs during the systolic and diastolic phase of blood pressure. What is considered a normal reading?
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.
Chapter 2: What is the difference between slow and fast twitch muscle?
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.
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?
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.
Chapter 2: What is the all or none theory?
When a myofiber is innervated by a nerve cell, it contracts totally or not at all.
Chapter 2: Explain the difference between concentric and eccentric in resistance training.
A concentric contraction is the shortening of the muscle fibers. An eccentric contraction is the lengthening of the muscle fibers.
Chapter 2: Name two functions of blood.
Transport oxygen and nutrients to the cell and removes wastes and carbon dioxide from the cell.
Chapter 2: What is the definition of OBLA?
Onset of Blood Lactate Accumulation.
Chapter 2: How could you determine maximum heart rate and training heart rate when designing a cardiovascular workout for a client?
VO2 Max test, 220 - age x % = THR, 220 - age - RHR x % + RHR = THR (Karvonen), or 220 - age x % x 1.15 = THR.
Chapter 2: Discuss the concept of periodicity.
The gradual cycling of specificity, intensity, volume, duration, and frequency to achieve a specific goal.
Chapter 2: What is the Valsalva Maneuver?
Exhaling forcibly with the glottis closed.
Chapter 2: What does the abbreviation ATP mean?
Adenosine Triphosphate.
Chapter 2: With exercise lasting longer than ten seconds what system kicks in to provide ATP?
Glycolytic System.
Chapter 2: How long does Glycolysis last?
From ten seconds to three minutes.
Chapter 2: Define reciprocal inhibition.
When an agonist or prime mover is called upon to perform a desired motion, the antagonist are neurologically inhibited.
Chapter 2: What is a Co-contraction?
When the agonist and antagonist contract simultaneously
Chapter 2: What is a spurt muscle? Give an example.
Muscles that have their distal tendon close to the joint axis. Biceps Brachii.
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.
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.
Chapter 2: What would afferent information be?
Afferent information is nerve impulses from receptors or sense organs toward the central nervous system.
Chapter 2: What is a motor unit?
A single a-motor neuron and all of the corresponding muscle fibers it innervates.
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.
Chapter 2: What body type is characterized by a muscular build?
Mesomorph.
Chapter 2: When a client has a decrease in appetite, inability to sleep and elevated rate heart, they may be:
Overtraining.
Chapter 2: The fascia that surrounds bundles of muscle fibers is called?
Fasiculi.
Chapter 2: Which contraction is the strongest; concentric, eccentric or isometric?
Eccentric.
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.
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.
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.
Chapter 3: What is the ACSM recommended intake of carbohydrates, proteins and fats for health?
58% Carbohydrates, 30% or >30% fat, and 12% protein.
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.
Chapter 3: How much water should a person drink a day?
For men 125oz, for women 91oz
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
Chapter 3: The essential Amino Acids are:
Phenylalanine
Valine
Threonine
Methionine
Tryptophan
Histidine
Isoleucine
Leucine
Lysine
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.
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.
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%
Chapter 3: What hormone does the pancreas release in response to high concentration of blood sugar?
Insulin.
Chapter 3: What macronutrient provides the majority of the energy used by muscles in the first three minutes of an activity?
Carbohydrate.
Chapter 3: Give an example of a saturated fat.
Any fat that is solid at room temperature and/or palm and coconut oil.
Chapter 3: According to the Food Guide Pyramid which category of foods offer high-quality protein?
Meats.
Chapter 3: Which type of vitamins may have a risk for toxicities?
Fat-soluble vitamins.
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).
Chapter 3: What is the acronym RDA stand for?
Recommended Dietary Allowance.
Chapter 3: Give examples of a disaccharide.
Maltose, lactose or sucrose are a few examples.
Chapter 3: Name the essential fats.
Linolenic and linoleic acids.
Chapter 3: List some of the benefits of vitamin C.
Helps to maintain collagen, can reduce histamines and is an antioxidant.
Chapter 3: What vitamin is most affected by the industrialization of our food supply?
B vitamins.
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
Chapter 3: The recommended intake for dietary fiber is:
25-30 grams.
Chapter 3: .8 grams per kilogram is the RDA recommendation for healthy adults for which macronutrient?
Protein.
Chapter 3: Galactose and glucose make up the disaccharide:
Lactose.
Chapter 3: While the body is at rest, what percentage of fat is utilized for fuel?
60%.
Chapter 3: Glucose and fructose are examples of:
Monosaccharides.
Chapter 3: Which vitamin helps maintain collagen?
Vitamin C.
Chapter 4: What is collagen?
The most abundant protein in the body.
Chapter 4: Define the term Golgi Tendon Organ.
A sensory organ situated at the musculotendinous junction.
Chapter 4: What is a dynamic stretch?
The body’s own movement causes the stretch.
Chapter 4: What is ballistic stretching?
Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater ROM.
Chapter 4: What are the dangers of hyper flexibility?
May cause joint instability and precautions during pregnancy would include moderate stretching.
Chapter 4: What sensory receptor activates the stretch reflex mechanism?
Muscle spindle.
Chapter 4: What can you do to increase the efficiency in the process of reciprocal innervation?
A good warm up.
Chapter 4: Flexibility around a joint is affected by:
Bone structure, ligaments, elasticity of skin, muscles, tendons and fascia.
Chapter 4: Tendons are resistant to what kind of force?
Tensile forces.
Chapter 4: Define the term elastic.
The ability to return back to their original shape.
Chapter 4: The “ability to return to its original shape” is the definition of:
Elastic.
Chapter 4: The sensory receptor involved in the stretch reflex mechanism is called:
Muscle Spindle.
Chapter 5: What percent of body fat for men and women is considered obese?
Men 25%
Women 32%.
Chapter 5: What is a form of treatment for Osteoarthritis?
A non-steroidal anti-inflammatory or some form of analgesic.
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.
Chapter 5: What is Hypertension?
High Blood Pressure.
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.
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.
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.
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.
Chapter 5: What is the primary symptom of Fibromyalgia?
Muscle soreness.
Chapter 5: What problems can Multiple Sclerosis cause?
Muscle control, strength, vision, balance, sensation and mental functions.
Chapter 5: What causes Multiple Sclerosis?
Multiple Sclerosis is the process of demyelination and subsequent disruption of the nerve impulse flow.
Chapter 5: What should be avoided in an exercise program for someone with Multiple Sclerosis?
Exercise programs should be designed to avoid over heating.
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.
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.
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.
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.
Chapter 5: Are sit ups a recommended exercise for a pregnant woman in her second trimester?
No.
Chapter 5: What can cause Exercise Induced Asthma (EIA)?
Cold air and specific intensities and durations. Going too hard too fast.
Chapter 5: Define diastasis.
Diastasis is the separation of the rectus abdominis muscle.
Chapter 5: When training a client with osteoporosis, is it better to perform weight-bearing or non weight-bearing exercise?
Weight-bearing exercise.
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.
Chapter 6: Define the term supination.
Movement in which the palms face forward in anatomical position.
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.
Chapter 6: What is circumduction?
An imaginary “O”. Actually a combination of four movements: flexion, adduction, extension, and abduction.
Chapter 6: What means do the anatomical planes provide?
They are means of communication or describing motion.
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.
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.
Chapter 6: Name the three planes of motion.
Sagittal or Median; Frontal or Coronal; Horizontal or Transverse planes of motion.
Chapter 7: Which muscles flex the elbow joint?
Biceps Brachii, Brachialis, an Brachioradialis.
Chapter 7: The Pes Anserinus consists of:
Latin for “Gooses Foot.” The insertion of the Gracilis, Semitendinosus, and the Sartorius.
Chapter 7: An example of a closed kinematic exercise chain exercise would be?
The bench press.
Chapter 7: Name the four muscles of the Rotator Cuff.
S.I.T.S. - Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.
Chapter 7: What are the five main spinal regions?
Cervical, Thoracic, Lumbar, Sacral, Coccyx
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.
Chapter 7: What muscle plantar flexes the foot?
Gastrocnemius.
Chapter 7: What muscles dorsiflexes the ankle?
Tibialis Anterior
Chapter 7: What type of joint allows flexion and extension?
A ball and socket or a hinge joint.
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.
Chapter 7: What makes up the shoulder girdle?
The clavicle and the scapula.
Chapter 7: What does the triceps surae consist of?
The two heads of the gastrocnemius and the soleus.
Chapter 7: Name the muscles of the quadraceps.
Vastus lateralis, vastus medialis, vastus inermedius and rectus femoris.
Chapter 7: What is the longest muscle in your body?
Sartorius.
Chapter 7: What is the longest bone in your body?
Femur.
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.
Chapter 7: What are the three basic body types in Somatotyping?
Ectomorph, mesomorph and endomorph.
Chapter 7: Name the thee heads of the triceps brachii.
Long, lateral and medial.
Chapter 7: How many vertebrae are found in the cervical region of the spine?
Seven.
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.
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.
Chapter 7: Give an example of a Class II lever system.
A wheel barrow, can opener or the MTP joint in plantar flexion.
Chapter 7: Which muscle dorsiflexes the ankle?
Tibialis anterior.
Chapter 7: What motions are performed by the iliopsoas?
Hip flexion and external rotation concentrically, hip extension and internal rotation eccentrically.
Chapter 7: What are the names of the three heads of the triceps brachii?
Long, lateral and medial.
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.
Chapter 8: Movement from the extremities originate and emanate from?
The Core.
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.
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.
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.
Chapter 8: What is considered to be normal ROM in horizontal abduction?
30 - 45 degrees.
Chapter 8: What is the motion in a seated cable row? Direction of resistance?
Shoulder extension concentrically. Outward.
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.
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.
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.
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.
Chapter 8: List two machines that train the latissimus dorsi?
Pull up bar, lat-pulldown machine or a row machine.
Chapter 8: What is a Carrying Angle?
The angle formed between the humerus and the forearm.
Chapter 8: What are the prime movers in a squat?
Quadraceps at the knee and the Gluteus maximus at the hip.
Chapter 8: What are the agonists in a preacher curl?
Biceps brachii, brachioradialis and brachialis.
Chapter 8: How much does the intradiscal pressure increase when we are in a seated flexed position?
30-40%.
Chapter 8: What is the normal range of motion in shoulder flexion?
160-180 degrees.
Chapter 8: In a seated position, intradiscal pressure increases:
30-40%.
Chapter 8: What are some of the risks when performing an upright row?
Excessive internal rotation during abduction.
Chapter 8: What muscles must be stretched when a client has a protracted shoulder girdle?
Pectoralis major, pectoralis minor, subscapularis and anterior deltoid.
Chapter 8: What are the prime movers in a leg press?
Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.
Chapter 9: When do type 2A muscle fibers fatigue?
Begin at six seconds and fully fatigue at 30-120 seconds.
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.
Chapter 2: What are the three types of connective tissue that encompass muscle?
Endomysium, Perimysium, Epimysium.
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.
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.
