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personal training > sample test nccpt > Flashcards

sample test nccpt Flashcards

1
Q

what is the prime mover, antagonist, and stabilizers for the bench press?

A

pectoralis major, rhomboids, trapezius, posterior deltoid, rotator cuff musculature.

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2
Q

describe what occurs during the systolic and diastolic phase of blood pressure.

A

systolic is the pressure in the arterial walls during the ventricle contraction. diastolic pressure is the pressure in the arterial walls during ventrical filling.

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3
Q

explain the difference between concentric and eccentric in resistance training.

A

concentric is the shortening of the muscle fibers. eccentric is the lengthening of the muscle fibers.

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4
Q

what is the definition of OBLA?

A

onset of blood lactate accumulation

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5
Q

what is the valsalva maneuver?

A

exhaling forcibly with the glottis closed

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6
Q

with exercise lasting longer then 10 seconds what system kicks in to provide ATP?

A

glycolytic system

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7
Q

how long does glycolysis last?

A

10 seconds to 3 minutes

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8
Q

define reciprocal inhibition?

A

when agonist or prime mover is called upon to perform a desired motion, the antagonist are neurologically inhibited.

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9
Q

what is co-contraction?

A

when agonist and antagonist contract simultaneously.

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10
Q

what is a spurt muscle?

A

muscles that have their distal tendon close to the joint axis. biceps brachii

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11
Q

what is a double jointed muscle?

A

a muscle in the body that crosses 2 joints and is able to produce motion at more then 1 joint.

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12
Q

what is a motor unit?

A

a single a-motor neuron and all the corresponding muscle fibers it innervates.

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13
Q

what body type is characterized by a muscular build?

A

mesomorph

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14
Q

the fascia that surrounds bundles of muscle fibers is called?

A

fasiculi

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15
Q

define visceral or smooth muscles

A

they operate blood vessles and tubular organs such as the stomach, and uterus. has no striations and doesnt require concious thought

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16
Q

define origin of a muscle

A

attachment nearest the midline of the body and or the end attached to the least moveable bone.

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17
Q

what is the ACSM recommended intake of carbs, proteins, and fats?

A

58% carb 30% protein 12% fat

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18
Q

how much water should a person drink daily

A

64 ounces

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19
Q

define basal metabolic rare

A

amount of energy expended to support the ongoing metabolic work of the bodys cells at rest.

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20
Q

what is the institute of medicines recommended intake of carbs, proteins, and fats?

A

45-65%carbs 10-35%proteins 20-35%fats

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21
Q

give an example of saturated fat

A

any fat that is solid at room temperature. palm oil or coconut oil

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22
Q

which types of vitamins may have a risk for toxicities?

A

fat soluble vitamins

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23
Q

give examples of disaccharides

A

maltose, lactose, sucrose

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24
Q

name the essential fats

A

linolenic, linoleic

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25
Q

list some benefits of vitamin c

A

helps maintain collagen, can reduce histimines, and is an antioxident

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26
Q

the recommended intake for dietary fiber is?

A

25-30g

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27
Q

8 grams per kilogram is the rda recommendation for healthy adults for which micronutrient?

A

protein

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28
Q

galactose and glucose make up the disaccharide?

A

lactose

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29
Q

while the body is at rest, what percentage of fat is utilized for fuel?

A

60%

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30
Q

glucose sucrose and fructose are examples of what?

A

monosaccharides

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31
Q

define golgi tendon organ

A

a sensory organ situated at the musculotendinous junction

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32
Q

what is a dynamic stretch?

A

the bodys own movement causes the stretch

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33
Q

what are the dangers of hyper flexibility?

A

joint instability

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34
Q

what sensory receptor activates the stretch reflex mechanism?

A

muscle spindle

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35
Q

what can you do to increase the efficiency in the process of reciprocal innervation?

A

a good warm up

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36
Q

flexibility around a joint is affected by..

A

bone structure, ligaments, elasticity of the skin, muscles, tendons, and fascia

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37
Q

tendons a resistant to what kind of force?

A

tensile force

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38
Q

what % of body fat for men and women is considered obese?

A

men 25% women 32%

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39
Q

what is a form of treatment for osteoarthritis?

A

a non steroidal anti inflammatory or some form of analegesic

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40
Q

name 2 things a trainer should pay attention to if working with someone with hypertension

A

never do exercises with head below the heart and should avoid lifting heavy weights over their head

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41
Q

how many tender points must a person have to be diagnosed with fibromyalgia?

A

11 out of 18 for 3 months or longer

42
Q

what is the primary symptom of fibromyalgia?

A

muscle soreness

43
Q

what problems can multiple sclerosis cause?

A

muscle controll, strength, vision, balance, sensation, and mental functions

44
Q

what considerations should you take when training someone with cancer?

A

avoid high impact aerobics due to risk of bone fractures. avoid pressure or friction on skin because it can cause bruising

45
Q

what are some recommendations you might make to a client with osteoporosis?

A

avoid high impact aerobic activity, uncontrolled spinal flexion, decrease caffeine, increase weight bearing activities, and take adequate intake of calcium and vitamin D

46
Q

define diastasis

A

it is the separation of the rectus abdominis muscle

47
Q

what are some considerations when training someone with cancer?

A

general weakness, neausua, risk of bone fractures, and bruising

48
Q

define the term supination

A

movement in which the palms face forward in anatomical position

49
Q

define external

A

refers to a segment rotating around a vertical axis so that the anterior surface of the segment moves away from midline of the body

50
Q

what is circumduction?

A

a combination of 4 movements: flexion, extension, abduction, and adduction

51
Q

define cephalic

A

pertaining to the head

52
Q

define caudal

A

pertaining to the tail end

53
Q

the pes anserinus consists of?

A

the insertion of the gracilis, semitendinosus, and the sartorius

54
Q

what muscle plantar flexes the foot?

A

gastrocnemius

55
Q

what muscle dorsi flexs the ankle?

A

tibialis anterior

56
Q

what type of joint allows flexion and extension?

A

ball and socket, or hinge joint

57
Q

give an example of a fusiform muscle

A

biceps brachii, sartorious, brachialis, rectus femoris, and rector abdominis

58
Q

what makes up the shoulder girdle?

A

clavicle, and scapula

59
Q

what does the triceps surae consist of?

A

the 2 heads of the gastrocnemius and soleus

60
Q

name the muscles of the quadraceps

A

vastus lateralis, vastus medialis, vastus inermedius, and rectus femoris

61
Q

what is the longest muscle in the body?

A

sartorius

62
Q

define sesamoid bone

A

this bone is a short bone embedded within a tendon or joint capsule

63
Q

what are the three basic body types in samatotyping?

A

ectomorph, mesomorph, and endomorph

64
Q

what types of muscles maintain a joint in a static position?

A

stabilizers

65
Q

name the 3 heads of the triceps brachii

A

long, medial, and lateral

66
Q

how many vertebrae are found in the cervical region of the spine?

A

7

67
Q

the deltoids and the gluteus maximus are examples of :

A

penniform muscles

68
Q

give an example of a class 2 lever system

A

wheel barrow, can opener, or the MTP joint in plantar flexion

69
Q

what motions are performed by the iliopsoas?

A

hip flexion, external rotation concentrically, hip extension and internal rotation eccentrically

70
Q

movement from the extremities originate and emanate from?

A

the core

71
Q

how should a client position themselves for a supine pelvic hold level 1?

A

lying on back arched naturally, feet positioned close to butt as possible

72
Q

what % of adult population will experience low back pain?

A

80%

73
Q

what is considered to be normal ROM in horizontal abduction?

A

30 to 40 degrees

74
Q

what is the motion in a seated cable row? direction of resistance?

A

shoulder extension concentrically. outward

75
Q

how can you make the dumbbell pullover a safer exercise?

A

decline bench

76
Q

what is a Q angle?

A

is formed by the longitudinal axis of the femur and the line of pull of the patellar ligament

77
Q

an individuals mechanic ability to perform multiple joint movements simultaniously under load is primarily based upon what?

A

the length of the levers or segments connecting these joints

78
Q

list 2 machines that train the latissimus dorsi?

A

pull up bar, lat pull down machine, or a row machine

79
Q

what is a carrying angle?

A

the angle between the humerus and the forearm

80
Q

what are the prime movers in a squat?

A

quadraceps at the knee, and gluteus maximus at the hip

81
Q

what muscles are antagonists at the hip in hip extension?

A

hip flexors

82
Q

what are some of the risks when performing an upright row?

A

excessive internal rotation during abduction

83
Q

when a multi-joint compound exercise is executed immediately after a single joint exercise, what type of training is this an example of?

A

pre-exhaustion

84
Q

what muscles must be stretched when a client has a protracted shoulder girdle?

A

pectorolis major, pectorolis minor, subscapularis, and anterior deltoid

85
Q

a squat, bench press, barbell curl, and a leg press are examples of?

A

closed kinetic chain exercises

86
Q

what are the prime movers in a leg press?

A

vastus lateralis, vastus medialis, vastus intermedius, rectus femoris

87
Q

when working with loads under 60% of maximum how long should the rest periods be?

A

45 seconds to 2 minutes

88
Q

what is the double double training technique?

A

the user performs 2 different double jointed exercises for the same muscle group back to back

89
Q

what are the 4 components of a fitness routine?

A

flexibility, balance/stabilization, strength/hypertrophy, cardiovascular

90
Q

for hypertrophy effect to occur the repetition range should be?

A

6-12 reps per set

91
Q

normal resting heart rates are?

A

60-80 bpm

92
Q

force times distance divided by time =?

A

power

93
Q

the stretch shortening cycle is the sequence of?

A

eccentric action, followed by concentric action

94
Q

normal range of motion for hip extension is

A

15-30 degrees

95
Q

how do you treat heat cramps?

A

rest, gentle stretches, ice, rehydrate

96
Q

what are symptoms of a sprain?

A

swelling, limited ROM, discoloration, soreness

97
Q

what are symptom of cardiac arrest?

A

heart stops beating, no pulse, no breathing, ischemia(lack of oxygen to the heart)

98
Q

how much does a cybex hack squat carriage weigh?

A

65 pounds

99
Q

what is the weight of a 7 foot olympic bar weigh?

A

45 pounds

100
Q

what is the weight of an E-Z curl bar?

A

25 pounds

101
Q

how many deaths in th US per year are attributed to lack of physical exercise?

A

250,000

102
Q

of people age 55 and older what % report essentially sedentary lifestyles?

A

38%

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