Study Guide Flashcards
What is the Transtheoretical Model (TTM)?
A behavior change model focused on the stages of change, the process of changing
behavior, self-efficacy, and the decision balance.
List the stages of change and description for the first two
Pre-contemplation: In denial, or ignorant, that a change is necessary, possible,
or worth the effort within the next six months
- Contemplation: Contemplate making a change in the next six months but
reluctant to commit
List the stages of change and a description for each last 3
Preparation: Committed to make a change in the target behavior within 30
days; engages in preparation activities
- Action: Engaged in change behavior for less than six months; new behavior
is not fully stabilized
- Maintenance: Sustaining their new, healthy behavior for more than six
months
Know the Experiential Processes of Change.
Consciousness-raising, dramatic relief, self-reevaluation, environmental reevaluation,
and social liberation
Know the Behavioral Processes of Change
Self-liberation, helping relationships, counterconditioning, reinforcement
management, and stimulus control.
What is Self-Determination Theory
A general theory of human motivation that suggests a person is motivated to change
by three basic psychological needs of autonomy, competence, and relatedness.
Explain motivation and compare the two forms of motivation
(intrinsic and extrinsic).
Motivation is the reason someone has for behaving in their own particular way. There
are two types of motivation that trainers can use to assist their clients.
1. Intrinsic motivation: The drive for executing behaviors that are driven by
internal and personal rewards.
2. Extrinsic motivation: The drive to perform certain behaviors on external
factors like praise, recognition, and money
What is Self-Determination Theory.
A general theory of human motivation that suggests a person is motivated to change
by three basic psychological needs of autonomy, competence, and relatedness.
What exactly is the OARS model? How can you use each of
its parts?
OARS Model: A communication model for motivational interviewing that includes
open-ended questions, affirmations, reflective listening, and summarizing.
O: Open ended questions - Using “what” or “how” questions instead of “why”
questions to gain clarifying information and avoid the client responding with
justification for behavior
A: Affirmations - Affirming a personal strength or ability of the client; affirming what
the client has already done or done well
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R: Reflective Listening - Listening with the intent to understand, observe client body
language and behavior, and offer a reflection of what was said
S: Summarizing - Providing a collective summary of what was talked about, making
connections between client’s own responses, or summarizing the plan of action
moving forward
Should trainers actively try to fix their clients?
During trainer-client communications, clients often share challenges, problems, or
reasons why they are resistant to make a behavior change. When this happens, a
personal trainer must resist the urge to try to actively “fix” the client’s problems by
telling the client what to do.
What are SMART goals?
Goals that optimally motivate people with more objective set achievements.
SMART goals are goals that are Specific, Measurable, Achievable, Relevant, and
Time-bound.
List the levels of organization in the human body the 1 and 2
Atomic
Molecular
List the levels of organization in the human body the first 3,4
Organelle
Cell
List the levels of organization in the human body the first 4,6
Tissue
Organ
List the levels of organization in the human body the first 7,8
organ system
Organism
What are the 3 systems for human movement?
The nervous system, muscular system, and skeletal system.
Explain the nervous system and its two major parts.
The nervous system is a complex network of cells and tissues that enables communication and coordination between different parts of the body. It is divided into two major parts: the central nervous system (CNS) and the peripheral nervous system (PNS).
The central nervous system (CNS) consists of the brain and spinal cord, which are responsible for processing and interpreting information received from the body and generating appropriate responses. The brain is the body’s control center, where sensory information is integrated, decisions are made, and motor commands are sent out to the muscles and organs. The spinal cord serves as a relay between the brain and the rest of the body, transmitting sensory information from the PNS to the brain and motor commands from the brain to the muscles and organs.
The peripheral nervous system (PNS) consists of all the nerves that lie outside the CNS and connect it to the rest of the body. The PNS can be further divided into the somatic nervous system (SNS) and the autonomic nervous system (ANS). The SNS controls voluntary movements and transmits sensory information from the body to the CNS. The ANS controls involuntary functions such as heart rate, breathing, and digestion, and can be further divided into the sympathetic and parasympathetic nervous systems, which work together to maintain a balance between different bodily functions.
What are the two divisions of the nervous system?
Central Nervous System: The part of the nervous system consisting of the brain
and spinal cord.
Peripheral Nervous System: The nerves and ganglia (relay areas for nerve signals)
outside of the brain and spinal cord.
What are the responsibilities of the left hemispheres
of the brain?
Language
Logical processing
Science and math
Controls muscles on right side
What are the responsibilities of the right hemispheres
of the brain?
Spatial perception
Creativity
Intuition
Controls muscles on left side
Explain motor function.
Motor function includes both voluntary and involuntary muscle contractions. These
contractions occur in part because of the firing of a motor unit.
What is the motor unit pool? How does a motor unit function?
Essentially, the motor unit pool is a group of motor units that work together. The
physiological process the motor units must go through to turn an electrical impulse
into a mechanical response is called excitation-contraction coupling. A nerve
impulse sent to skeletal muscle fibers is called an action potential. The action
potential causes an interaction between a motor neuron and its associated muscle
fibers
Know what the All-or-None principle is and give an example
for its use.
All-or-none principle: This principle states that the strength of a neural electrical
signal is independent of the magnitude of the stimulus if the neural threshold is
reached.
If you were to do a bicep curl with 5 pounds, which represents the external stimulus,
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this would initiate a nervous system response to fire as many motor neurons as
would be needed to move this weight. If that 5-pound weight were exchanged with a
heavier one, then more motor neurons would need to fire to move the added weight.
All motor neurons fire at max strength regardless of recruitment needs.
List the three types of muscle in the body.
Skeletal: these are voluntary muscles which attach to bones via tendons and help to
produce human movement.
Smooth: these will be muscle tissues of the gut and internal organs that work
involuntarily.
Cardiac: the striated involuntary muscle tissue of the heart
What are the activities of daily living, which type of muscle
tissue works with these activities?
Activities of daily living are the tasks which are usually done in the course of an
average day in someone’s life. It includes activities like eating, toileting, dressing,
bathing, and brushing teeth, etc.
The skeletal muscle, which is voluntary, is what is responsible for this type of
activity
What are the six major muscle fiber arrangements?
Fusiform arrangement - Unipennate
- Bipennate Multipennate - Convergent - Parallel
List and explain the three types of muscular contractions.
There are two isotonic (where muscle length changes) and one isometric (where
muscle length remains constant) types of muscle contractions
1. Concentric is an isotonic contraction where length decreases
2. Eccentric is and isotonic contraction where length increases
3. Isometric is where muscle length is held in static form and position
What is homeostasis?
Maintenance of a constant internal maintenance and regulation in the body
Explain the role of the muscular system in our bodies.
Produce movement and maintain position
Describe the 3 main types of muscle fibers
Type I Fibers: slow-twitch, fatigue-resistance fibers that have a high density of
mitochondria
Type IIA Fibers: faster-twitch, moderately-fatigable muscle fibers which have moderate
densities of mitochondria.
Type IIX Fibers: fast-twitch, fast-fatigable muscle fibers with little density of
mitochondria.
TYPE I MUSCLE FIBER
DOMINANT ATHLETES
Cross-country runners
Triathletes
Distance swimmers
Cyclists
Nordic skiers
TYPE II MUSCLE FIBER
DOMINANT ATHLETES
Weightlifters
Gymnasts
Baseball players
Paddle sport players
Wrestlers
List the four functions of the skeletal system in our body
- Structural Integrity/Biomechanical Function - Production of blood
- Storage of fat and minerals - Organ Protection
How many bones compose the following? Overall skeletal skystem?
206
How many bones compose the following? axial skeleton
80
How many bones compose the following? appendicular skeleton 126
126
Describe the three layers that make up bone.
Compact, cancellous, osteoblast
What are the five categories of bone?
flat, long, short, irregular, and sesamoid
Ball and socket joint?
shoulder
Hinge joint?
elbow
Saddle joint?
thumb joint
pivot joint?
Neck/head join
ellipsoid joint?
wrist
gliding joint
ankle
Define “tendon”.
Fibrous connective tissue joining muscles to bone
Explain the circulatory system and its role in our bodies, what
are the components of blood?
An organ system that permits blood to circulate and transport nutrients and remove
toxins in and out of tissues. Blood consists of plasma, red blood cells, white blood
cells, and platelets.
What is the difference between systolic and diastolic?
Systolic pressure is the maximum blood pressure at the moment of the heart
pumping blood. diastolic is the resting pressure between heartbeats
Explain the role of the heart in training.
To supply oxygen and energy by blood circulation.
List the norms for blood pressure levels
Normal: Systolic <120, Diastolic < 80
● elevated: <130, <80
● Hypertension, Stage 1: 130-139, 80-89
● Hypertension, stage 2: 140+, 90+
● Hypertensive Crisis: 180 or higher; 120 or higher
Describe the four factors that affect blood pressure
measurement.
1.Cardiac output: the amount of blood that is pumped through the heart each
minute
2. Blood volume: the total volume of blood held in the circulatory system of a
person
3. Peripheral resistance: the resistance to blood flow within the arteries
4. Blood viscosity: the thickness and stickiness of blood and how that may
affect the flow and blood vessels
Explain the lymphatic system and its role in our bodies during
exercise.
The lymphatic system is a piece of the circulatory system. While exercising, the
lymph system regulates the fluid volume and pressure in the tissues. The lymphatic
system includes the lymph nodes, tonsils, spleen, and thymus.
What is inspiration and expiration?
Air moves through the lungs via inspiration and expiration. Air moving into the lungs
is known as inspiration, while air moving out of the lungs is known as expiration.
Explain the endocrine system.
The endocrine system is used for regulating growth, development, homeostasis,
reproduction, and metabolic activities through hormones, which are chemical
messengers. We store, create, and release hormones via the endocrine glands
throughout the body.
Explain the role of hormones in the body
Explain the role of hormones in the body
List the major endocrine glands and their main roles
Hypothalamus – the main role is to keep homeostasis in the body. It may stimulate
or inhibit the heart rate, blood pressure, body temperature, fluid and electrolyte
balance, sleep cycles, and much more.
Pineal gland – the main responsibility is to secrete melatonin for the body.
Pituitary gland – the pituitary hormones control other parts of the endocrine
systems, like the thyroid, adrenal glands, ovaries, and testes.
Thyroid – the main function for this gland is to regulate metabolism.
Parathyroid – There are four of these glands to regulate calcium throughout the
body.
Thymus – only active until puberty is complete. It stimulates T lymphocyte
development, which plays roles in the defense against illness and infection.
Adrenal – the primary role is to keep a balance of blood glucose.
Ovaries – the ovaries will secrete hormones that are needed for female reproductive
fertility and development.
Testes – the testes are responsible for keeping male health with regards to
reproduction.
What are the primary hormones that a fitness professional
needs to be familiar with?
Testosterone, Growth Hormone, Insulin-like Growth Factors, Insulin, Cortisol, and
Catecholamines
What might growth hormone do as an effect?
Increase protein synthesis
* Increase fat breakdown
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* Increase collagen synthesis
* Decrease glucose utilization
What are the effects of short term elevated cortisol
levels?
Short term effects:
- Increases blood sugar (glucose) levels
- Enhances the brain’s use of glucose
- Reduces inflammation
- Reduces unnecessary bodily functions during the fight-or-flight response
What are the effects of long term elevated cortisol
levels?
Long term effects:
- Increases appetite
- Increases blood pressure
- Promotes weight gain
- Contributes to type 2 diabetes
What is the digestive system? List the 6 functions of the
system.
The digestive system will collectively break down food into smaller molecules to use
in the production of energy at a cellular level. There will be six primary functions to
get to this breakdown of food for energy:
1. Ingestion – the taking in of food via the mouth.
2. Mechanical digestion – this is chewing, or mastication, and the churning and
mixing actions of the stomach further breaking down the food.
3. Chemical digestion – enzymes released through the digestive tract are
introduced here to break down particular molecules.
4. Movements – food is moved through the whole digestive system by rhythmic
contractions of the smooth muscles in the digestive tract. This is also called
peristalsis.
5. Absorption – simple molecules will be absorbed by the cell membranes in the
lining of the small intestine to the blood and lymph systems.
6. Elimination – removing waste and other indigestible particles.
What is the integumentary system?
This is the largest human organ system. It covers the entirety of the human body in
Pg. 20
the form of skin, hair, and nails. The system is used as a way to protect the internal
organs from damage and disease, prevent losing fluids and water, and helping to
regulate the temperature of the body.
Define “Biomechanics
Biomechanics is the scientific system of movement as it relates to
musculoskeletal action
Define “kinesiology
Kinesiology is the study of the human mechanism of movement or biomechanics
Explain the relationship between kinesiology and
biomechanics.
Kinesiology is the study of biomechanics and biomechanics are the laws that the
human musculoskeletal system is subject t
Define the three imaginary planes of motion and provide an
exercise that is done in each plane of movement
The sagittal (anteroposterior) plane is a vertical plane passing through the body
from front to back, dividing the body into left and right portions. (bicep curl)
● The frontal (coronal) plane is a vertical plane passing through the body from left
to right, dividing it into front and back portions. (lateral dumbbell raise)
● The transverse (horizontal) plane passes through the body in a line parallel to the
ground, dividing the body into upper and lower portions. (squat)
List and explain these six primary movements that occur in the
human body.
- Flexion is a decrease in the angle between two body segments.
- Extension is an increase in the angle between two body segments, or the return
from flexion. - Abduction is the movement of a body segment away from the midline.
- Adduction is the movement of a body segment toward the midline, or the return
Pg. 22
from abduction, as on the hip adductor machine when the legs come together. - Rotation is the circular movement of a body segment about a long axis.
- Circumduction is the sequential combination of movements outlining a geometric
cone
Know the primary movements in the sagittal, transverse, and
frontal planes.
Most common movements of the sagittal plane:
- Knee flexion and extension
- Trunk flexion and extension
- Shoulder flexion and extension
Most common movements of the transverse plane:
- Torso rotation
- Head and neck rotation
- Scapular retraction
- Scapular protraction
Most common movements of the frontal plane:
- Trunk flexion and extension
- Scapula depression and elevation
- Scapula upward rotation and downward rotation
Define the term “range of motion” and why it is important
he capacity of movement about a joint from full flexion to full extension. ROM
determines flexibility and optimal technique
Where should your line of gravity be when doing strength
exercises?
Line of gravity should form a dividing line between your base of support
Explain Newton’s first law of motion
An object at rest stays at rest and an object in motion stays in motion unless an
external force is applied (inertia)
What is the difference between resting and moving inertia?
resting inertia is an object’s tendency to remain at rest unless moved by force.
moving inertia is an object’s tendency to maintain direction and velocity of motion
unless acted on by an external force.
Explain Newton’s second law of motion in relation to mass and
acceleration
Force is produced by accelerating a mass through a change in velocity
What are the formulas for acceleration, force, and power?
Acceleration = change in v / change in t
Force = mass X acceleration
Power = force X velocity
Define “power’ and how it is used in a weight training exercise.
Power is the amount of force over a given period of time
Explain Newton’s third law of motion.
For every action, there is an equal and opposite reaction
Explain the principles of biomechanics
1.Stability – the ability to keep control of a joint or a position
2. Maximum effort and the production of force – the max amount of force that
may be made by a muscle or muscle group
3. Maximum effort and the production of max velocity – the max movement
velocity or the speed of contraction for a muscle or muscle group.
4. Linear force-velocity relationship – the greater the applied force is on one
object, the greater the overall velocity.
5. Linear direction of movement – movement occurs within the opposite
direction of the force applied.
6. Linear ground reaction forces – the force that is exerted by the ground to the
body that is contacting it.
7. Angular motion – the motion of some object around a fixed point or axis.
8. Angular motion and the conservation of angular momentum – angular
momentum is constant until some external force acts on it.
Define “work and how it is used in an exercise. What is the
formula?
Work is defined as the amount of force over a given distance.
Work = Force X Distance
Define “work and how it is used in an exercise.
Work is defined as the amount of force over a given distance
Explain what a lever is as it relates to the body.
A lever is a bone that turns about the rotational axis of a joint
List and explain the three levers in the body and provide an
example of each
First-class lever: fulcrum is placed at the center of the lever making each end
equidistant. force and load are placed at opposite ends. e.g. the head and top of cspine
● Second class lever: fulcrum is placed closer to one end of the lever. force is
applied furthest away from fulcrum and load is placed between force and fulcrum:
Pg. 25
e.g. rising on one’s forefoot
● Third class lever: fulcrum is placed on one end of the lever while both force
and load interact on the same point on the other end. E.g. shoulder and forearm
Define “Origin
Origin is the fixed attachment point of muscle to bone via tendon connection
Define “Insertion”
Insertion is a dynamic attachment point of muscle to bone via tendons and changes
with muscle contraction
Define “prime mover.
The main muscle involved in a concentric contraction
Define “synergist
Plays a secondary role to the prime mover muscle(s)
Explain the relationship between agonist and antagonist.
Agonist and antagonist are planar opposite muscles where the agonist contracts
concentrically for muscle action and force production while the antagonist contracts
eccentrically for stability and control.
Define the term “stabilizer muscles” and provide an example of
how it is used in an exercise
A Stabilizer anchors the bone so that the prime mover has a firm base against which
to contract. Example: the quadriceps and especially the erector spinae of the lower
back during an overhead press
Explain synergy as it relates to muscles.
helping synergy: When two muscles contract together to create one
movement.
● true synergy: When a muscle contracts to stop the secondary action of
another muscle.
● neutralizer: When a muscle contracts to counteract an undesirable action
of another muscle.
Explain torque as it relates to exercise
he magnitude of the rotational force of a lever about a fulcrum. E.g. the force
generated by muscle contraction about a joint by an extremity.
Explain gravity as it relates to exercise
Force applied per unit of mass. the downward resistance created by free weights.
Define “center of gravity” and explain how it relates to
movement.
Center of gravity is the point of equal distribution of force due to gravity and is
influenced by base of support, mass, height, position and state of motion of the
body. Center of gravity influences passive stability.
List the cellular components that make up a cell.
● Plasma / Cell Membrane – this surrounds all of the organelles and cytoplasm
of a cell. It has two layers which are made up of lipids and proteins.
● Cytoplasm – the cytoplasm is the viscous fluid within a living cell, even the
nucleus.
● Nucleus – the nucleus has its very own membrane and holds the DNA within.
● Ribosomes – these small, round organelles are made up of proteins and
RNA.
● Golgi Body / Apparatus – this organelle has folded membranes which are
used for packaging and transporting membrane-bound proteins.
● Endoplasmic Reticulum – this network of tubules are attached to the nuclear
membrane in the cells.
● Lysosomes – these organelles are filled with digestive enzymes that break
down materials the cell has taken in.
● Mitochondria – this organelle has a double membrane and many folds inside
which are responsible for generating chemical energy for many biochemical
reactions
What are the primary roles that protein play in the body?
Growth and maintenance of tissue (anabolism)
* Protein enzymes aid in biochemical processes
* Protein hormones relay nervous system messages
* Build connective tissues such as tendons, ligaments, and cartilage
* Helps maintain blood pH via hemoglobin
* The proteins albumin and globulin support fluid balance
* Creation of antibodies to fight infection
* Transport and store nutrient
Define “ATP”
An organic compound found in the muscle which, upon being broken down
enzymatically, yields energy for muscle contraction
Where does the energy come from that fuels our physical
activity?
Energy mainly comes from the sun. The plants and animals, which we eat, provide
us with nutrients we need for energy.
What is the respiratory quotient?
This is a method for determining the fuel mix being used. It is a way to measure the
relative amounts of fats, carbs, and proteins being burned for energy. It represents
the ratio of CO2 volume expired to the oxygen volume taking in. Essentially it is a
way to measure energy expenditure by oxygen being consumed and carbon dioxide
produced.
RQ = volume CO2 exhaled / volume of O2 inhaled
The RQ for a carbohydrate would be 1.0. For fats it would be 0.7. For protein it would
be a 0.8.
Describe each of the following systems, what type of exercise
each system is primarily used for, and how long each system
lasts:
ATP / Creatine Phosphate – This is also known as the phosphocreatine
energy system, and phosphocreatine is a compound stored within the muscle
cells. When the initial stores of ATP are used up, the CP is then broken down
to create ATP to replenish and use more quickly. ATP turns to ADP by
breaking a phosphate bond and this results in energy. This energy system is
used for powerful and quick work but plays a role in the onset of all activity.
This is the primary source of energy from 0 – 10 seconds.
2. Anaerobic Glycolysis – this energy system will last from 10 – 120 seconds of
time when the immediate demand for oxygen is larger than the supply of
oxygen. This energy pathway uses one molecule of ATP to convert glucose to
glucose phosphate. Glycogen may also be used in the process. This pathway
will produce lactic acid as a by-product.
3. Aerobic / Oxidative – This is the last energy system, and it takes place with
the use of oxygen to make energy. It becomes the primary system after the
anerobic glycolysis systems leaves as the main system. This means any time
after about 120 seconds of activity.
What are the Krebs cycle and Electron Transport Chain?
Krebs Cycle – This is a series of chemical reactions inside the mitochondria that use
Pg. 31
acetyl-CoA for the generation of ATP and other substrates contributing to the
electron transport chain.
Electron Transport Chain – This is a series of proteins within the mitochondrial
membrane that transfer electrons and hydrogen ions across the membrane for the
generation of ATP and ADP
What are the two types of physical activity?
Exercise Activity Thermogenesis - Energy expended as a result of planned,
structured, and repetitive movement with the goal of improving or maintaining
physical fitness.
Non-Exercise Activity Thermogenesis - Energy expended as a result of any
movements of the body that require energy. This includes all activities of daily living
outside of planned and structured workouts
What is the thermic effect?
The heat liberated from food as a measure of its energy content
What are the Body Types / Somatotypes? Know their training
considerations.
there are some typical body types that exist in humans, and these can help give
some insights into movement patterns, physical abilities, and nutritional needs. A
somatotype will be the category of physical body type.
Ectomorph – these body types are long and lean and contain little bodyfat and little
muscle mass. These bodies may have narrow shoulders and hips. They can have a
hard time gaining weight.
Pg. 32
Endomorph – these body types are thicker, rounder, and contain more body fat and
a lot of muscle mass. They will usually have larger upper arms and thighs. They will
gain weight much more easily.
Mesomorph – these body types will have an athletic and muscular build, with broad
shoulders and a healthy body weight. These people can gain or lose weight more
easily than the other body types.
Explain what Subjective and Objective assessments are
Subjective assessments - Fitness assessments that require observation or a
subjective, opinion-based measure.
Objective assessments - Fitness assessments that collect repeatable, measurable
data such as body composition or circumference measurement.
What is the Initial Interview Packet, and what forms are
included? Explain each forms’ significance
These are the first health and liability intake forms that clients will do before they can
begin to work with a fitness professional.
The typical forms included here will be: Client Intake Form, PAR-Q, Health History
Questionnaire, Liability Waiver, Physician’s Letter of Clearance (not always needed),
and a Three-Day Dietary Record.
Client Intake Form – This basic intake form to gather a client or possible client’s
demographic info and general history of health.
Physical Activity Readiness Questionnaire (PAR-Q) – This intake form is used to
assess the readiness of a client to start a physical activity program and assess
potential for injury.
Health History Questionnaire – This form is for client intake, and it gathers the
information on a client’s current and previous health and medical history.
Liability Waiver – This short form is signed by the client to release a fitness
professional and/or their training facility from any kind of liability if the client may
become injured while training.
Physician’s Letter of Clearance – This signed letter comes from a health care
provider of a client and states that they are cleared to participate in physical activity
and exercise and it may include some restrictions or limitations that the personal
trainer should include.
Three-Day Dietary Record – This is the common fitness and nutrition intake form that
allows for clients to log in their food consumption for three consecutive days for the
observation of habits.
What is a Client’s Profile?
The collection of a client’s health and intake forms, biometric measurements
(physical measurements like weight, height, etc.), training plan, and liability waivers.
What are the Relative Contraindications which will require
written approval and guidelines from a client’s physician?
Risk factors for CHD
- Diabetes
- Low Functional Capacity
- Musculoskeletal Limitations
- Pacemaker or Defibrillator
Know the Body Fat Percentage norms
Low / Essential = Male 4 – 6 %, Female 10 – 12%
Athletic = Male 7 – 10%, Female 13 – 20%
Fit = Male 11 – 16%, 21 – 24%
Average = Male 17 – 25%, Female 25 – 31%
High / Overweight = Male 26% or more, Female 32% or more
Define BMI” and explain its relevance for assessing body
composition. What are the categories of BMI measures?
Body mass index (BMI) describes relative weight for height. BMI is often used as a
predictor of future disease risk. However, one can be overweight and not be obese.
Underweight = 18.5 or lower
Normal = 18.5 – 24.9
Overweight = 25 – 29.9
Obese = 30 or higher
How would this client be categorized according to BMI
standards?
BMI = 33 this sits on the obesity spectrum and is, therefore, a major health concern.
What is waist-to-height ratio? How do you measure this for
both males and females?What is waist-to-height ratio? How do you measure this for
both males and females?
This is an objective measure which is used for predicting someone’s obesity-related
heart disease risk and it is relatively easy to receive this measure.
For men, the tape will be placed around the waist at the belly button. The tape needs
to be close against the body without being too tight pressing into the body. This is
the recorded measure.
For females, the client places their forefinger and middle finger on the top of the belly
button and then measure around the abdomen at this point just on top of the
forefinger. This is the recorded measure.
Know the Waist-to-Height Ratio norms.
Underweight = Male < 35, Female < 35
Extremely slim = Male 35 – 43, Female 35 – 42
Slender and healthy = Male 43 – 46, Female 42 – 46
Healthy ideal weight = Male 46 – 53, Female 46 – 49
Overweight = Male 53 – 58, Female 49 – 54
Seriously overweight = Male 58 – 63, Female 54 – 58
Extremely obese = Male > 63, Female > 58
What are Circumference Measurements and how are they
used?
These are also known as girth measurements. These measurements are used to
assess the circumference around specific areas of the body like the hips, thigh, neck,
chest, and nearly any body area. These measures are used to track changes that
occur during training programs. They are reliable and allow clients to actually see
what changes are occurring in their body. Measurements are typically done on the
right side of the body.
List the normal locations for circumference measurements?
Neck
- Upper arm relaxed
- Forearm relaxed
- Waist
- Hips
- Thigh
- Calf
What are skinfold measurements? Are they more accurate
than girth measurements?
Skinfold measurements are valuable for assessing the body density and body
composition without needing too much information or materials. The test is more
accurate than girth measurements, but trainers will need to have quite a bit of
practice in order to accurately produce results. The measurements should be done
on the same side each time, preferably the right side. Skinfold measures use specific
sites of the body which hold the majority of fat for people.
Briefly explain how to use calipers.
Pinch the skin and underlying fat and apply calipers to the fold. take the
measurement as soon as subcutaneous water has drained away
What are the typical skinfold measurement sites?
Triceps
- Subscapular
- Chest
- Midaxillary
- Suprailiac
- Abdominal
- Thigh
What is Bioelectrical Impedance?
This is a simple and quick way to track the body composition of an individual. It
should be used along with other measurements to balance the perspective of the
client’s body composition. This method makes use of weak electrical signals sent
though the body to give data to the machine that essentially shows how much fat and
muscle are in the body.
List and describe DEXA and Underwater Weighing.
Dual-energy X-ray absorptiometry (DEXA): A single X-ray source is used to
determine whole-body and regional estimates of lean tissue, bone, mineral, and fat
Underwater weighing: Underwater weighing compares the weight of the subject in
the air to the weight of the subject completely submerged in water. Because fat is
less dense than water, a person with a high amount of fat will weigh less underwater
than a person of similar weight who has less fat
What do Cardiorespiratory Fitness Assessments look to
assess?
These types of assessments determine just how well the heart, lungs, and muscles of
a client will perform during many different degrees of exercise intensity. There are
both subjective and objective measures which can be utilized here, too. Subjective
data relates to the perceived exertions of clients, and objective data includes things
such as resting heart rate and blood pressure
What factors can influence someone’s resting heart rate
during the day?
High temperatures: Pulse may raise when in higher temperatures.
* Emotions: Stress, anxiety, and excitement can all cause a rise in heart rate.
* Medications: There are medications that can increase or decrease heart rate.
* Stimulants: Caffeine, nicotine, and tobacco can all cause a rise in heart rate.
* Recent exercise: Heart rate will usually remain elevated immediately following
a workout.
* Standing up: There will usually be a spike in blood pressure when getting up
from a seated position
What time is best to take a resting heart rate measure?
It is important to take a measure for resting heart rate right after waking up and
before getting out of bed so that it can be the most accurate.
Know the categories of blood pressure readings
Normal = less than 120 / 80 mm Hg
Elevated = Systolic between 120 – 129, diastolic less than 80 mm Hg
Stage 1 Hypertension = Systolic between 130 – 139 or diastolic between 80 – 89
Stage 2 Hypertension = Systolic of at least 140 or diastolic of at least 90 mm Hg
What are the typical track tests for cardiovascular fitness
assessment?
Cooper 12-minute run – this test is good for nearly all populations and can be
matched to the client’s current fitness level.
1.5 mile run – this is a very average test where the client must complete 1.5 miles on
a set track. It is better utilized for tracking cardio progress and not comparisons to
other norms.
Rockport 1 mile walk – this test has the client walking as fast as they possibly can
and then taking the client’s pulse for one minute and note the time taken to complete
Pg. 39
the mile
What is a one-rep max, and how can it be used later in
programming?
The one-rep max test is where the client will lift a single maximum strength repetition
with the highest load possible. A lot of programming for the exercise programs will
be based on these percentages of a one-rep max test.
What is the kinetic chain? Know the anatomical locations
The kinetic chain is discussed to understand how the body moves. It views the body
as a system of links, which are represented by the joints. Force is transferred through
them and the joints affect each other joint. The six areas of the kinetic chain are:
. Foot and ankle
2. Knee
3. Hips
4. Spine
5. Shoulders
6. Head and neck
What are overactive and underactive muscles?
Overactive muscles - Muscles that are shortened beyond the ideal length-tension
relationship with high neural activation that feel tight.
Underactive muscles - Muscles that are lengthened beyond the ideal length-tension
relationship and are, therefore, inhibited and less capable of producing force.
Explain the benefits of good posture. Explain how to do a selfcheck for postural deviations
Good posture enhances biomechanical efficiency, reduces risk of injury and allows
for correct organ function. unrelated to physical activity, good posture inspires a
sense of well-being, confidence and social advantage.
List and explain the three abnormal postural deviations.
Lordosis: an excessive inward curve of the lower spine
● Scoliosis: abnormal lateral curvature of the spine
● Kyphosis: an excessive rounding of the upper spine
Discuss the role(s) of posture and postural deviations in
athletic performance and specifically why alignment deviations
can hinder performance.
Correct postural alignment is naturally tantamount to optimal athletic performance
as it dictates the biomechanical efficiency and performance longevity of an athlete.
Postural deviations, therefore, lead to diminished performance potential due to full
system misalignment.
What are knee valgus and knee varus? What can this posture
disfunction cause
Knee valgus – the position of the near the midline of the body.
Knee varus – the position of the knee away from the midline of the body.
This may cause:
* bunions;
* ACL issues;
* Achilles tendonitis;
* posterior tibialis tendonitis;
* shin splints;
* tarsal tunnel syndrome; or
* low back pain
Explain the key to having a well-aligned and balanced body.
The key is to proportionately develop the agonist and antagonist muscle groups in
all movement systems about a joint
