personal Trainer test review
What are the motions of the shoulder girdle?
elevation, depression, abduction, adduction
white the body is a rest, what percentage of fat is utilized for fuel?
60%
Give an example of a Class II lever system.
A wheel barrow, can opener or the MTP joint in plantar flexion.
what is glucose? where is it stored? what is it stored as ?
Blood sugar and is the main source of anaerobic ATP production. Glucose is stored in the muscles and liver. Glucose is stored as glycogen.
When performing a lateral raise what is the prime mover ?
Deltoid
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.
What does the term body composition mean?
Dividing the body into two components, fat weight and lean body weight.
(T/F) Smaller muscle groups take more time to recover.
False, larger muscle groups take more time to recover.
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.
subcutaneous fat level in individuals are affected by:
Gender, body type, age and activity levels.
What are some of the considerations when training someone with cancer?
General weakness, nausea risk of bone fracture and bruising from pressure or friction the skin.
How much time under tension is needed to receive an Aerobic/Muscular Endurance training effect?
Greater than 70 seconds.
What is the insertion of the pectorals major ?
Greater tubercle of the humerus
What is a hinge joint?
Hinge—elbow and knee, this movement is limited provides the widest range of motion in all planes.
What muscles are antagonists at the hip in hip extension?
Hip Flexors
What motion are performed by the iliopsoas?
Hip flexion and external rotation concentrically, hip extension and internal rotation eccentrically.
what should be the primary concerns of a present women who is trying to maintain her exercise habits in the third trimester?
Hydration, proper nutrition, rest and relaxation.
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%.
How do you treat a blister ?
If punctured, cleanse blister, protect with pad and dressing.
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.
what are minerals?
Inorganic (non-living) nutrients found in the body and in food of organic and inorganic combinations. Approximately 26 minerals have been found to be essential to human nutrition .
What hormone does the pancreas relate in response to high concentration of blood sugar ?
Insulin
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.
What is a Q angle?
Is formed by the longitudinal axis of the femur and the line of pull of the patellar ligament.
The Pos Anserinus consist of:
Latin for "Gooses Foot." The insertion of the Gracilis, Semitendinosus, and the Sartorius.
What causes multiple sclerosis?
Multiple Sclerosis is the process of demyelination and subsequent disruption of the nerve impulse flow.
What us the origin and insertion for the pectorals major ?
Origin: Medial half of the clavicle, the sternum, the costal carriages of the upper six ribs and the aponeurosis of the external oblique muscle. Insertion: Greater Tubercle of the humerus.
Name the origin and insertion of the rectus abdominis muscle. What action does it accomplish?
Origin: Public Crest or Public Symphysis. Insertion: Xiphoid Process and the Costal Cartilages of the fifth through seventh ribs. Compresses the abdominopelvic cavity and flexes the vertebral column.
What are irregular bones?
The bone found in the skull, pelvis, vertebrae and consist of spongy bone with thin compact bone on the exterior
What is exercise selection dependent on?
The client's goal.
What artery is the best to palpate when checking heart rate?
The radical watery located at the wrist.
What is a sprain ?
Trauma to a joint capsule or ligament
(T/F) Before loading a client the trainer ensure the client knows how to perform the movement properly.
True
What is co-contraction?
When the agonist and antagonist contract simultaneously.
Explain the difference between concentric and eccentric in resistance training.
a centric contraction is the shortening of the muscle is the lengthening of the muscle fibers.
What is a motor unit?
a single motor neuron and all the muscle fibers it innervates
What muscle play a role in stabilizing the trunk?
back extensors, lateral flexors, anterior abdominal
What is the most rigid connective tissue found in the human body?
bone
what is the definition of OBLA?
onset on blood lactate accumulation.
what are vitamins?
organic compounds required by the body in minute amounts for physiological maintenance and growth
what are vitamins?
organic food substance found only in living things, such as, plants and animals, are required by the body in minute amount for physiological maintenance and growth.
What is the origin of the serratus anterior?
outer surface of the first nine ribs
The ankle is a hinge joint formed by what bones?
tibia, fibula, talus
What muscles dorsiflexes the ankle?
tibialis anterior
Which muscle dorsiflexes the ankle ?
tibialis anterior
Which muscle dorsiflexes the foot?
tibialis anterior
Why is it important to do fitness testing
to ensure a proper exercise program is prescribed
What should the goal be when working with an obsession client ?
to increase basal metabolic rate and expend calories.
What is the true function of the hip abductors?
to maintain pelvic stability in single leg standing
When training a client with AIDS/HIV, why is it important to wash your hands?
to protect them from being exposed to other infections.
(T/F) It is recommended to utilize applicable protective documents such as waivers releases and informed consent to meet their legal duties.
true
(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 comment
true
(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
(T/F) a failure to screen or even perform screening which result in the client injury may actually increases the likelihood of the legal claims and suits based upon negligence.
true
What might be the fast 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 220-45-60x. 65 + 60+ 135bpm or 106-135bpm.
What are the prime movers in a leg press?
vastus lateralis, vastus medialis, vastus intermedius, rectus femoris
What are the three means of communication?
visual, auditory, kinesthetic
Which vitamins are affected the most due to the industrialization of our food supply?
vitamin B
define active range of motion
your muscular ability to move
what are the three types of connective tissue that encompass muscle?
1. Endomysium 2. Perimysium 3. Epionysium
What is the estimated accuracy range of hydrostatic weighting?
2.5%
How many minerals are required in the diet?
21 minerals according to the FDA
the recommended intake for dietary fiber is
25-30 grams
How many calories are in a food that contains 20 grams of carbohydrates , 42 grams of protein and 12 grams of fat?
356 Calories
According to the American Dietetic Association, a person should drink _________ 8 oz gasses of water .
8
Define the term agonist. Give an example:
A muscle that is most effective in causing a certain joint movement. Biceps brachii in a biceps curl.
What is a form of treatment for Osteoarthritis?
A non-steroidal anti-inflammatory or some form of analgesic.
Give an example of saturated fat.
Any fat that is solid at room temperature and/or palm and coconut oil.
What is the treatment for a contusion?
Apply ice
How long should rest periods last if working above 90% of maximum? Approximately _______________----___________ minutes.
Approximately 3-5 minutes
What are proximal joint? Give example:
Are the most proximal and the foundation for the extremities( shoulder/hip). These joints generally have the greatest freedom of movement and have a great deal of muscular support in fan-shaped arrangements.
What are some recommendation you might take to a client with Osteoporosis ?
Avoid high impact aerobics uncontrolled spinal flexion, decrease caddie intake, increase weight bearing activities and insure and adequate intake of calcium and vitamin D.
What are the two parts that make up skeletal system?
Axial and appendicular
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.
What us the intersection of the posts major? Actions?
Lesser trochanter of the femur. Flex the thigh; flex the trunk on the femur.
What are the two most important functions of skeletal system?
Leverage and support.
what is the number one cause of back pain?
Long periods out of a neutral spine.
What are the names of the three heads of the triceps brachii?
Long, lateral and medial
According to the food guide pyramid which category of food offer high quality protein?
Meat
The deltoids and the gluteus maximus are example of
Penniform muscles
Name the nine essential amino acids
Phenylalanine, valine, tryptophan, methionine, threonine, histidine, isoleucine, lysine, leucine
What are the prime movers in a squat?
Quadriceps at the knee and the Gluteus Maximus at the hip.
Two subject to refrain from speaking with your client are:
Religion and politics
What causes lupus?
The exact pathology of lupus is unknown.
What is the purpose of the sit and reach test?
The test measures flexibility of the erector spinae muscles, hamstrings, upper back and calves.
(T/F) the term unilateral means one side
True
Which vitamin helps maintain collagen?
Vitamin C
Define reciprocal inhibition
When an agonist or prime mover is called upon to perform a desired motion, the antagonist are neurologically inhibited.
what percent of body fat for men and women is considered obese?
men 25% and women 32%
What is hard selling?
You are trying to collect money immediately. Your goal is to not to let them walk out the door without buying something.
Define the term superficial
near the surface
What response during exercise can you suspect from a client who is taking a Beta Blocker?
a client taking Beta Blocker can have a decreased exercise heart rate.
What response during sub-maximal 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.
A squat, bench press, barbell curl and a leg press are example of:
a closed kinetic chain exercise.
What nerve innervates the deltoid?
axillary nerve
what is the primary fuel source in the human diet? How many calories in one gram of carbohydrates ?
carbohydrates there are four calories in every gram of carbohydrate .
Consideration when training someone with AID/HIV include:
Washing your hands to protect the client from exposure to other infections.
When training a client with oteporsis, is it better to perform weight-bearing or non weight-bearing exercise?
Weight-bearing exercise
What are the six steps to any resistance exercise?
What is the motion to be performed? Determine the direction of resistance. Determine the starting position monitor the path of motion Determine and monitor the range of motion.
When is the law of facilitation?
When an impulse passes once through given set of neurons to the exclusion of others it will tend to do so on a failure occasion and each time it travel this path the resistance will be smaller.
When would it necessary to more closely mentor blood levels with diabetic?
When exercising at a higher level of intensity, because there is a greater risk of hypoglymanic reaction , especially 24-48hrs after activity.
what is a lever arm?
a lever arm is the distance from the axis or fulcrum to the point at which a force is applied to the lever
what is double- jointed muscle?
a muscle in the body that crosses two joints and is able to produce motion at more than one joint.
What is the glycemic index?
a number (1-100) given to determine the rate at which carbohydrates is broken down into glucose. The lower the number the longer it takes to breakdown, and the higher the number the faster.
what us the most important role a trainer can play when working with a client with aids?
a wellness protector
Name the three energy systems
a) ATP-Creatine-Phosphate system b) Glycolysis c) Aerobic Oxidation
what does the abbreviation ATP mean?
adenosine triphosphate
What determine how an individual's subcutaneous fat level are distributed?
age, gender, body type and activity levels
What consideration 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 brushing can easily occur.
What should be avoided in exercise program for someone with multiple sclerosis?
exercise programs should be designed to avoid over heating
(T/F) Professionalism has nothing to do with punctuality, appearance, presentation, knowledge or hygiene.
false
(T/F) You should never call and confirm your appointments
false , you should always call and confirm your appointments
Name the three types of lever systems
first class, second class, third class
List the four different spinal motions.
flexion, extension, lateral flexion, rotation
What is hypertension?
high blood pressure
Give examples of long bones
humerus, radius, ulna, femer, tibia, fibula, metatarsals, phalanges
Why do you apply ice to an injury?
ice causes vaso constriction, decreasing the blood flow to the injured area resulting in decreased swelling
What should you look for when assessing someone's posture?
in the personal training manual see page 8-6 in "standard posture"
all synovial joints have what five characteristic?
joint capsule, a joint cavity enclosed by the joint capsule, a synovial membrane that lines the inner surface of the capsule, synovial fluid that forms a film over the joint surface, hyaline cartilage that covers the joint surface.
What is scapular adduction (retraction). Give an example
joint movement returning to anatomical position or crossing the midline of the body in frontal plane or the transverse plane.
List the sixteen characteristics that make up a personal trainer:
knowledge, empathy, professionalism, psychology, companionship, communication, visual, auditory, communication, visual, auditory, kinesthetic, teacher, patience, consideration, common sense, versatility, salesmanship, proactive
What is lacte threshold ?
lacte threshold the accumulation or rise in locate .
Galactose and glucose make up the disaccharide
lactose
What are the two essential fatty acids?
linoleic acid and linolenic acid
Name the essential fats?
linolenic and linoleic acids
When a client complains of pain in their joints, is it in your scope of practice to diagnose their conditions?
no, it would not be within your scope of practice to diagnose
What may be a better form of exercise for individuals with arthritis?
non weight bearing such as pool exercise or stationary bicycling.
How often should you evaluate a clients ability if they have the AIDS virus?
on a day to day basis
What muscles must be stretched when a client has a protracted shoulder girdle?
pectoralis major, pectoralis minor, subscapularis and anterior deltoid.
what is the strong fibrous membrane that offers strength and stiffness to the skeleton ?
periosteum
Define the term Cephalic
pertaining to towards the head
The essential Amino Acid are:
phenylanine, valine, theronine, nethionine, typtophan, histidine, isoleucine, leucine, lysine.
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 in striation and supervision of physical activity, emergency preparation and timely fulfillment of such services.
Which two subjects should you refrain from speaking with your clients?
religion and politics
The waist-to-hip ratio is effective in measuring what?
shows the individual's fat distribution as well as their risk factors of mortality and morbidity.
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 action and myosin filaments which are larger in diameter, are white prime mover/ strength/ power, phasic musculature easing inhibited.
When beginning a strength program what should program what should precede mobility?
stability before mobility
Name the SITS muscles
supraspinatus, infraspinatus, teres minor, subscapularis
muscle control, strength, vision, balance, sensation and mental functions.
the ability to return back to their original shape
If you train the bench press and the triceps push-down which would usually be trained first?
the bench press
What is metabolism?
the chemical processes that occur within a living organism in order to maintain life.
What is scapulohumeral rhythm?
the relationship between the shoulder joint and the scapulothoracic joint. two degrees of shoulder motion for every one degree of scapulothoracic motion
What fitness assessment measures the endurance capabilities of the rectus adominis, internal and external obliques?
the sit-up test.
What is the insertion of the biceps brachii ?
tuberosity of the radius
When is the push up test considered to be complete?
when the client can longer perform another repetition or correct alignment can no longer be maintained.
What is a fulcrum?
the pivot point of a lever
Which vitamins are fat soluble?
A, D, E, K
What is the rationale behind performing six different exercise per body part but only doing 1 set per exercise?
Allows for the greatest variety in overloading various lines of movement and joint angles, but doesn't specialize in the skill of any one exercise.
What is circumduction?
An imaginary "O". Actually a combination of four movements: flexion, adduction, extension, and abduction.
How is lower extremity alignment accomplished?
By ensuring that the femur is directed toward the toes.
What is the most abundant mineral in the body?
Calcium
What can cause exercise induced Asthma (EIA)?
Cold air and specific intensities and durations. Going too hard too fast.
Obese people are more likely to develop which diseases?
Diabetes, Cardiovascular disease, high-blood pressure, hormonal changes , joint-related problems.
A high fat weight is a risk factor for what?
Disease, cancer, diabetes, and other health problems
Why should you elevate the injured part?
Elevation of the injured part above the level of the heart uses gravity to help drain the excess fluid and decreases swelling.
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.
(T/F) Training should always start with fast movement and progress to slower movements.
False, training should always start with slow controlled movement and progress to faster movements.
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 72bpm; a THR of 70%= 148bpm.
How long does Glycolysis last?
From ten seconds to three minutes.
With exercise lasting longer than ten seconds what system kicks in to provide ATP?
Glycolytic System
When you try to sell someone your service, always focus on their what?
Goal
What are the five main point to look for on the client profile?
Goal, exercise experience, medical history, job or career, and their signature.
What are the five most important point to look for on a client profile ?
Goals, Experience , Medical History, Career or Job and Signature.
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 excised to exhaustion .
What are the symptoms of cardiac arrest?
Heart stops beating, no pulse, no breathing, ischemia (lack of oxygen to the heart).
List two reason why you should call 911?
If the victim is unconscious , is bleeding severely. Any from the list on page 11-2.
each hip bone is formed by a fusion of the ____, ______and _______
Ilium, ischium, and pubis.
What is alternating periodization?
Involves alternating between volume and intensity. This type of program avoids the detraining issues that are involved with linear periodization. This type of periodization is more suitable for the advanced individual.
What are two reason 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.
What is scapular abduction(protraction)? Give an example:
Joint movement away from anatomical position in the frontal plane or in the transverse plane, when joints motion is moving from a position of adduction to, or past neutral.
What is scapular abduction (protraction) Give an example :
Joint movement away from anatomical position in the frontal plane or the transverse plane, when joint motion is moving from a position of adduction to, or past neutral.
What are the symptoms of fainting ?
Light headedness, dizziness, paleness, light sweating.
What are signs of heat exhaustion?
Pale, clammy skin, rapid weak pulse, weakness, headache or nausea.
what major role does potassium play in the body?
Production of energy, muscle contraction, beating of the heart, synthesis of protein, nerve tranquilization, and kidney function.
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.
How do you treat heat cramps?
Rest, gentle stretches, ice, re-hydrate.
What does the acronym RICE means?
Rest, ice, compression, elevation.
Give examples of flat bones
Ribs, ilium, sternum, scapula
What is the longest muscle in the body?
Sartorius
What are the four types of fatty acids?
Saturated, Monounsaturated, Polyunsaturated, and Trans-fatty acids.
What is the motion in a seated cable row? Direction of resistance?
Should extension concentrically. Outward.
Give three examples of simple carbohydrate. Complex Carbohydrate.
Simple Carbohydrates are fruits, syrups, honey, chocolate bar, etc, complex carbohydrates are potatoes, corn and rice, etc.
What role does muscle fiber's arrangement plays ?
Speed of contraction and force output.
Define sagittal plane. Give an example of a movement that takes place in the sagittal plane:
Splits the body into the right and left halves. Elbow flexion/ standing biceps curls.
Which energy systems are anaerobic? Aerobic?
The ATP-CP-System and Glycolysis are considered anaerobic. The Aerobic Oxidation system is aerobic.
The sit-up test measures? In what muscles?
The endurance of the trunk muscles. Rectus abdominis, internal and external obliques.
What. is relative strength?
The maximum force the muscles can generate in relation to your body weight. This type of strength is important for individuals who have to move their entire body weight like gymnasts.
List three reason why eating 5-6 meals a day is more effective.
Theremogeiic effect of food, steady supply of nutrients, and smaller amount to not encourage fat storage.
What means do the anatomical planes provide?
They are means of communication or describing motion.
(T/F) the term anaerobic means oxygen is not required to function.
True
What issues should a trainer pay close attention to if training a client in the first trimester of pregnancy ?
Attention must be given to heart rate and core temperature can derange the fetus.
When performing a prone leg cruller the pivot of the machine should be lined up with the:
Axis of rotation of the knee
When performing a prone leg curl the pivot point of the machine should be lined up with the:
Axis of rotation of the knee.
What do type 2A muscle fibers fatigue?
Begin at six seconds and fully fatigue at 30-120 seconds.
What do slow twitch fibers fatigue?
Begin fatiguing @ six seconds and fully fatigues at 3-5 minutes.
What are the key antioxidants (vitamins)?
Beta carotene, vitamin E and C
How does arthritis affect a person's range of motion?
By the swelling and inflammation of joint surfaces which cause pain.
What is the valsalva maneuver?
Exhaling forcibly with the glottis closed
The cartilaginous joints are made of what cartilage?
Fibrocartilage or hyaline growth cartilage.
What is the prime mover, antagonist and stabilizers for the bench press?
Pectorals is Major (Middle and upper fibers emphasized). Rhomboids trapezius posterior deltoid. Rotator cuff musculature: supraspinatus, infaspinatus, teres minor, subscapularis.
what is the acronym RDA stand for ?
Recommended Dietary Allowance
What muscles make up the inner unit?
The inner unit consists of the multifidus, transversus abdominis, diaphragm and the pelvic floor.
An individual's mechanical ability to perform multiple joint movements simultaneously under load is primarily based upon what?
The length of the levers or segments connecting these joints.
The tempo of movement determines what?
The load, amount of tension developed, use of mechanical energy.
Define the term Frequency
The number of training sessions per week, month, year, etc.
Define vicarious liability" or " respondent superior" and why is it important .
employers are vicariously liable, that is, responsible for the negligent act or omissions of their employees in the course of their employment. ex: if you were to take a client purse or gym bag to safeguard, both you and your employer would then be responsible for it content or any loss
What is the basic unit of life?
energy
(T/F) A client tells you they're thinking about refinancing their name. You should tell them to re-modify their loan.
false
(T/F) Employers may not be responsible for the actions of their employees.
false
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.
When working with loads under 60% of maximum how long should the rest periods be?
Approximately 45 seconds to two minutes.
How often should you call your intros?
At least once
What is a ball and socket joint?
Ball and Socket—shoulder and hip, this movement provides the widest range of motion in all planes.
The fascia that surrounds bundles of music fibers is called ?
Fasiculi
What are the symptoms of fainting ?
Light headedness, dizziness, paleness, light sweat.
What is abdominal coordination?
The ability to stabilize the pelvis and lumbar curvature while simultaneously raising and lowering the legs.
An example of a closed kinematic exercise chain exercise would be?
The bench press
what does the triceps surae consist of?
The two heads of the gastrocnemius and the soleus.
what is protein? what is important role does it play in the body
a substance containing nitrogen and is one of the most important element for the maintenance of good health and vitality. It is of primary importance in the growth and development of all body tissues and internal organs including the heart and brain.
Which muscle flex the elbow joint?
biceps brachii, Brachialis, and brachioradialis.
What does the acronym BMI stand for ?
body mass index
What makes up the shoulder girdle?
clavicle and scapula
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 musculartur
What type of joint allows flexion and extension?
A ball and socket or a hinge joint.
What is rheumatoid arthritis?
An autoimmune process resulting in inflammation of the synovial fluid contained in the burs sacks of the joint surfaces.
What oppose the agonist. Give an examples:
Antagonist
what vitamin is most affected by the industrialization of our food supply?
B vitamins
what is considered to be a healthy level of cholesterol?
Below 200mg/dl
What is the treatment for heatstroke?
Call 911 and try to cool the person down.
What is the treatment for a client with hypoglycemia?
Call 911, rest, give fluid with sugar (Fruit Juice) or candy bar if conscious.
What the five main spinal regions?
Cervical, Thoracic, Lumbar, Sacral, Coccyx.
What are the five sections that make up the vertebral column?
Cervical, thoracic, lumbar, sacrum, coccyx.
chapter 2
Chapter 2
what is cholesterol?
Cholesterol is a lipid made in the liver of animals. It helps form cell membranes & is found in all tissues, but especially nervous and fat tissue. It protects the skin and helps nerve cells function. It also helps detoxify the blood.
Chpt 10
Chpt 10
Chpt 11
Chpt 11
Chpt 14
Chpt 14
Chpt 3
Chpt 3
Chpt 5
Chpt 5
Chpt 6
Chpt 6
What form should you always make sure the client signs prior to engaging in activity?
Client profile. Make sure they sign the release of liability prior to exercising. If they don't sign it, then don't train them.
What is the action of the transverse abdominis?
Compress the abdominal-pelvic cavity
What is the action of rectus abdominis?
Compresses the abdomino-pelvic cavity; and flexes the vertebral column.
What should the client concentrate on the first 6-9 months of training ?
Developing basic strength, endurance, flexibility, efficient connective and supportive systems, stabilization, and proper movement patterns
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 passes the point of full abdominal contraction, as this strain the neck.
(T/F) it is not recommended to obtain liability insurance when working as an independent contractor.
False
True or false? When someone suffers from an epileptic seizure you should place a hard object between the person's teeth.
False
(T/F) the term proximal means away from the center of the body:
False. Proximal is nearest to the trunk
What are the four component of a fitness routine?
Flexibility, stabilization/ balance, strength/ hypertrophy, cardiovascular.
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.
What muscle plantar flexes the foot?
Gastrocnemius
What two muscles makes up the calf muscles?
Gastrocnemius and soleus.
What is glycolysis? How long does it last?
Glycolysis is the breakdown of carbohydrate to pyruvate or lactic acid to produce ATP. It lasts from ten seconds to three minutes.
List some of the benefits of vitamin C.
Helps to maintain collagen, can reduce histamines and is an antioxidant .
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.
What is the treatment for a strain?
RICE (rest, ice, compression, elevation)
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.
Name the three planes of motion
Sagittal or Median; Frontal or Coronal; Horizontal or Transverse planes of motion.
What is the starting position for the back extension machine?
Seated in ideal alignment with armed crossed, line up hip joint with axis of machine.
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.
what is the longest bone in your body?
femur
Give examples of disaccharides
sucrose, maltose, lactose
How long should you take a client's resting heart rate? ________ seconds.
60 seconds
How long should you count the client's heart once they have completed the three-minute step test?
60 seconds..Count the beats for one full minute
(T/F) A fitness professional should diagnose injuries.
As a fitness professional you do not have the qualification to diagnose injuries nor are you allowed.
What are some sign of hypoglycemia?
Excessive hunger, dizziness or weakness.
Define exercise physiology
The study of the cellular functions in the human body during and after exercise
(T/F) Every trainer should have some kind of introductory special.
True
(T/F) If a client has chest pain you should call 911.
True
(T/F) There is an inverse relationship between set and reps. As the number of reps decrease, the number of set increase and vice versa.
True
The push up test measures? In what muscle ?
Upper body endurance. Pectoralis musculature, anterior deltoid, and triceps brachii .
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.
What is Caudal?
pertaining to the tail end
How long does it take for a hypertrophy response to occur? ____________-----___________ weeks.
6-8 weeks.
A BMI measurement of 32 may considered:
Class 1 obesity
Define Diastasis
Diastasis is the separation of the rectus abdominis muscle.
Define unilateral training.
Training one side of the body at a time.
what is the origin of the brachioradialis?
lateral supracondylar ridge of the humerus
Name the thee heads of the triceps brachii.
long, lateral, medial
Weak abdominals musculature is common with individuals who experience?
low back pain.
How should a client position themselves for the supine pelvic hold level 1?
lying with back arched naturally. Feet position as close buttocks as possible.
What is trabeculae?
plates of calcified tissue that make up the innermost layer of bone
What are the four key point of a sale?
Acknowledge, Isolate, Overcome, Close
(T/F) a client complains about back pain. You should tell them to take Nsaid and rest.
False
(T/F) When training the rectus abdomens you can't create regional emphasis on upper and lower abs.
False, you can create regional emphasis because of segmental nerve innervation.
A claims made policy is an example of what kind of insurance ?
Liability insurance
what body type is characterized by a muscular build?
Mesomorph
When a client has a decrease in appetite, inability to sleep and elevated rate heart, they maybe:
Overtraining
What are the three types of range of motion?
Passive, Active, Resisted
(T/F) It is important for client to use the mirrors to monitor technique.
True
(T/F) Larger individuals require longer rest periods because their bodies have to work harder to support the greater mass.
True
what is the all or none theory ?
When a myofiber is innervated by a nerve cell, it contracts totally or not at all.
Chpt 7
chpt 7
What is the most abundant protein in the human body?
collagen
What action does the gastrocnemius perform?
flexes leg, plantar flexes foot
What is the primary symptom of fibromyalgia ?
muscle soreness
Are sit up a recommended expertise for pregnant woman in her second trimester?
no
For how long should you take someone's pulse after the step test?
one minute
What allows the human body to move?
skeletal muscle
Define the term personal trainer
1. student/empathic teacher of movement and fiction of the human body, the internal and external forces that act upon it and who professionally motivates, plans and monitors the benefits of fitness, exercise and nutrition sit relates to their client health related goal. 2. a protector of health and well-being
Name the 3 energy systems.
1.ATP/Creatine Phosphate System 2.Glycolysis 3.Aerobic Oxidation
what constitutes a serving for pasta from the food guide pyramid?
1/2 cup of cooked pasta .
How many minute should you arrive before your training appointment and what should you do when you get there?
10-15 minute
According to the insitute of medicine, what percentage of diet should consist of protein _________ -_________%
10-30% of the diet should be protein.
How many tender point must a person have to be diagnosed with fibromyalgia?
11 out of 18 tender point for three months or longer.
How many tender points must a person have to be diagnosed with Fibromyalgia?
11 out of 18 tender points for three months or longer.
What is considered to be an optimal blood pressure reading?
120 systolic and 80 diastolic.
What is considered normal blood pressure?
120/80 mm Hg
Normal resting heart rate are:
120/80mm/Hg.
Normal range of motion for hip extension is:
15-30 degrees
Normal range of motion for shoulder flexion is:
160-180 degrees
What is the normal range of motion in shoulder flexion?
160-180 degrees
what percentage of ingested calcium is absorbed by the human body ? what is the RDA for calcium?
20-30% of ingested calcium is absorbed 800 mg.
According to the institute of Medicine what percentage of human diet should consist of fat?
20-35% fat, with a balance of saturated, polyunsaturated and trans-fatty acids.
How much time under tension is needed to receive a maximal strength/hypertrophy training effect? ______________------______________ seconds TUT.
20-40 seconds TUT.
How much does the intradiscal pressure increase when we are in a seated flexed position?
30-40%
How much does the intradiskal pressure increase when someone goes from a standing position to a seat position?
30-40%
In a seated position, intradiscal pressure increases:
30-40%
What is considered to be normal ROM in shoulder flexion? _____________-_______________ degrees.
30-40%
What is considered to be normal ROM in horizontal abduction ?
30-45 degrees.
How many vertebrae makes up the vertebral column?
33 vertebrae
What is the estimated accuracy range of BIA?
4%
According to the Institute of medicine what percentage of the human diet should consist of carbohydrates ?
45-65%
what is the institute of medicine recommended intake of carbohydrates, protein and fats?
45-65% carbohydrates 10-35% protein , 20-35% fat.
What is the institute of medicine's recommended intake of carbohydrates, proteins and fat?
45-65% carbohydrates 10-35% protein, 20-35% fat.
what is the ACSM recommended intake or carbohydrates, proteins and fats for health?
58% carbohydrates, 30% or > 30 % fat, and 12 % protein.
What is considered a normal resting heart rate?
60-100 bpm. However, a highly trained athlete can have a resting rate as low as 40 bpm.
How much should a person drink a day ?
64 ounces
What percentage of the adult population will experience low back pain?
80%
How many calories are in one gram of fat: one gram of carbohydrates: one gram of protein: one gram of vitamins:
9,4,4,0
How many beats per minute should you set the metronome at the three-minute step test?
96 beats per minute (BPM)
How many beat per minute should you set the metronome at for the YMCA 3-minute step test?
96 beats per minute (bpm)
What is the metronome setting for the 3-minute step test?
96 bpm
The crunch test has recently been developed as:
A safer alternative to determine endurance of the trunk musculature
What position create maximal compressive force on the intervertebral disk?
A seated fully flexed position.
Define sesamoid bone
A short bone embedded within a tendon or joint capsule. 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.
What is a synergist? Give an example
A synergist is when two muscles have a common joint action but also have a joint action that opposes each other. The synergy occurs during the common joint action. Example: Pectoralis major and latissimus dorsi during internal rotation of the humerus.
What are the four keys to handling objections?
Acknowledge, Isolate, Overcome, Close.
What would afferent information be?
Afferent information is nerve impulses from receptors or sense organs toward the central nervous system.
How often should a pregnant woman consume water should be consumed in a hour long training session?
At least every ten minutes. 16 to 32 ounces during a one hour session .
How do you calculate body mass index?
BMI—divide the body weight in kilograms by the height in meters squared (kg/m2).
Define basal metabolic rate .
BMR is the amount of energy expended to support the ongoing metabolic work of the body's cells at rest.
What do the trunk muscle consist of?
Back extensors the bend trunk backward, lateral flexors that bend it sideways and anterior abdominals that bend it forward.
What are the agonist in a preacher curl?
Biceps brachii, brachioradialis and brachialis
Give an example of fusiform muscle.
Biceps brachii, sartorious, brachialis, rectus femoris and rectus abdominis.
Dividing the body weight in kilograms by the height in meters squared (kg/m2) equals:
Body Max Index (BMI)
What are three major components of the musculoskeletal system?
Bones, skeletal muscle, connective tissue.
what macronutrient provides the majority of the energy used by muscles in the first three minutes of an activity?
Carbonydrates
What is the standard there site skin fold formula for a man?
Chest , abdomen, thigh
What is the most accurate technique for counting heart rate at rest and during exercise ?
Chest auscultation using a stethoscope .
Chpt 9
Chpt 9
Chpt 8
Chpt. 8
What is the shoulder girdle composed of? What is the shoulder grille a foundation for ?
Clavicle and Scapula. The foundation for the head, neck, upper extremity.
What are the three divisions of the pectorals major ?
Clavicular sternal, and costal fibers
When performing the lateral raise what is the prime mover?
Clavicular, sternal, and costal fibers.
What occurs if the individual is given too long a rest period?
Core body temperature will decrease, loss of performance , risk of injury is increased.
How can you make dumbbell pullover a safer exercise?
Decline bench makes a better position, alter speed, bend elbow, or, apply resistance via a cable crossover.
What response during exercise can you suspect from a client who is taking a Beta Blocker?
Decreased exercise heart rate.
When using the BIA technique how long should a person fast before being tested?
Eating and drinking should be avoided for four prior to testing.
which contraction is strongest ; concentric, eccentric or isometric?
Eccentric
The Stretch shortening cycle is the sequence of:
Eccentric action followed by a concentric action.
Define eccentric strength
Eccentric strength—the amount of musculoskeletal force to overcome a resistance by a shortening of the muscle fibers.
What are the three basic body types in Somatotyping?
Ectomorph, mesomorph and endomorph.
What is Wolff's Law?
Every change in the form and function of a bone or of their function alone is followed by certain definitive changes in their internal architecture and equally definite secondary alteration in their external conformation, in accordance with mathematical laws.
What are some of the risks when performing an upright now?
Excessive internal rotation rotation during abduction
What should be avoided in an exercise program for someone with multiple sclerosis?
Exercise program should be designed to avoid over heating.
(T/F) the axial skeleton consists of the upper and lower extremities.
False. The axial Skeleton consists of the head, neck and trunk.
(T?F) In the waist-to-hip-ratio, the hip measurement should be smaller in circumference than the waist measurement .
False. The waist measurement should be smaller in circumference than the hip measurement .
Which type of vitamins may. have a risk for toxicities ?
Fat-soluble vitamins
What is the strongest, heaviest , and longest bone in the body?
Femur
What is a metabolic adaptation?
Is a change in structure, e.g. increase in the size of muscle fibers and connective tissues, increase in the size and function of blood vessels, and increased substrate stores, giving a fuller look.
After performing an into, 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.
what response during sub maximal testing can you expect from a client who is taking a calcium channel blocker?
Lower blood pressure when performing a sub maximal exercise test.
what causes post exercise soreness and what do you do about it.
Micro-trauma to the muscle tissue. PRICE light stretching or activie rest and hydrate.
Glucose, sucrose and fructose are example of
Monosaccharides.
Define the term supination.
Movement in which the palms face forward in anatomical position.
What problem can multiple Sclerosis cause ?
Muscle control , strength, vision, balance, sensation, and mental functions.
What is a spurt muscle? Give an example.
Muscles that have their distal tendon close to the joint axis. Biceps Brachii.
What are the only metabolically active tissues in the body?
Muscles, the brain, and other organs.
What is the difference between muscular strength and muscular endurance?
Muscular strength is the ability of muscle to exert a force. Muscular Endurance is the ability of a muscle to exert a force over a period of time.
What is a myofibril> What are the two myofilaments that compose a myofibril?
Myofibril- The smallest unit of muscle cell. Actin (thin) and myosin (thick) filaments.
what training effect will a client receive if they train with 1-6 repetition load? Adaptation?
Neural training effect. Relative strength gain, adaptation.
What are the symptoms for heat exhaustion?
Pale, clammy skin, rapid weak pulse, weakness, headache or nausea, cramps in abdomen or limbs.
Force times distance divided by time equals? (F x D÷T=)?
Power
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
In the treatment for common injuries, what does the acronym P.R.IC.E mean?
Protect, Rest, Ice, Compression, Elevation.
8 grams per kilogram is the RDA recommendation for healthy adults for which macronutrient?
Protein
List two machines that train the latissimus dorsi?
Pull up bar, lat-pulldown machine or a row machine.
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. Benefits: minimal gluteus stimulation.
Name the four muscle of the Rotator Cuff.
S.I.T.S- Supraspinatus, Infraspinatus, Tres Minor and Subcapularis.
How many vertebrae are found in the cervical region of the spine?
Seven
Upper Cross Syndrome is characterized by:
Short cervical extensors and pectoralis major. Long rhomboids, mid trapezius and cervical flexors.
What do most females store fat?
Shows the individual's fat distribution as well as their risk factors of mortality and morbidity.
For a hypertrophic effect to occur the repetition range should be:
Six to twelve repetition per set.
what are the two types of muscle fibers? Explain the difference between the two:
Slow twitch and fast twitch. slow twitch- type 1, red fiber, oxidative fibers; fatigue resistant. Fast twitch- type 2 , white fibers, divided into type 2a have moderate glycolytic and high oxidative capacities, type 2b have glycolytic and low oxidative capacities.
What is the frontal plane? Give an example of movement that takes place in the frontal plane.
Splits the body into front and back halves. Later flexion of trunk.
what is frontal plane? Give an example of a movement that takes place in the horizontal plane:
Splits the body into front and back halves. Lateral flexion of trunk.
Define sagittal plane. Give an example of a movement that takes place in the Sagittal plane:
Splits the body into right and left halves. Elbow flexion/ standing biceps curl.
What is the horizontal planes? Give an example of the movement:
Splits the body into top and bottom halves. Trunk rotation.
what is the horizontal plane? Give an example of movement that takes place in horizontal plane :
Splits the body into top and bottom halves. Trunk rotation.
What type of muscle maintain a joint in a static position?
Stabilizers
Describe what occurs 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 is the pressure in the arterial walls during ventricular filling. 120/80 is considered a normal reading.
Name two things a trainer should pay attention to if working out someone with hypertension.
The Client should never to exercise with their head below the level of their heart and should avoid lifting heavy weights over their heads.
How do you score the client on the sit and and reach test?
The Client's score is the best of three and can be compared to the norms of their sex and age.
Movement from the extremities originate and emanate from?
The Core
What is the key to using the back extension machine?
The Key is control. Do not allow the machine to push you into a slouched position (spinal flexion).
Define the term superior:
The Position above
what is aerobic oxidation?
The aerobic pathway to produce ATP
What is tensile loading?
The amount of tension developed in the muscle fibers when loaded.
what is a Carrying Angle ?
The angle formed between the humerus and the forearm.
What makes up the anterior oblique system?
The anterior oblique system consists of the obliques and the contralateral adductor muscles and the intervening abdominal fascia.
What is the assumption of the three-minute step test?
The assumption with the step test is that if a client has a lower recovery heart rate one-minute after completing the test, it is assumed that the client is in better physical condition and has a higher VO2MAX.
What makes up the deep longitudinal system?
The deep longitudinal system includes the erector spinae, the deep lamina of the thoraco-lumber fascia, the sacrotuberus ligament and the biceps femurs muscle.
Discuss of concept of periodicity?
The gradual cycling of specificity, intensity, volume, duration, and frequency to achieve a specific goal.
What bones make up the knee joint?
The knee is formed by the articulation of the distal femur and proximal tibia. Together they form the tibia-femoral (or knee) joint.
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.
what makes up the posterior oblique system?
The posterior oblique system consists of the latissimus dorsi, gluteus Maximus and the intervening thoraco-lumbar fascia.
What is the stretch-shortening cycle?
The sequence of eccentric, isometric, and concentric action. When the action of eccentric to concentric takes place, the muscle is stretched, and when the muscle is stretched it stores elastic energy. This stored elastic energy provides a more forcible, concentric lift.
What is the most important aspect to focus on when trying to sell services to a potential client ?
Their goals
How many calories are in one grams of protein?
There are four calories in a gram of protein
How many calories are there in one gram of fat?
There are nine calories per gram of fat.
When should complex exercises be performed ?
They should be performed early in the workout when energy levels are highest because they have a high technical component and require high levels of concentration and coordination.
The bioelectrical impedance analysis technique is based on what assumption?
Tissues high in water content will conduct electrical current with less resistance than those with little water. Because adipose tissue contains little water, fat will impede the flow of electrical current
What are two purpose 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.
Why is it important to use unilateral movements ?
To restore balance in size or strength within the muscular system
What is the goal of seated posture trainer exercise ?
To teach proper body alignment and increase postural control and strength .
Name the functions of blood.
Transport oxygen and nutrient to the cell and removes wastes and Caron dioxide from the cell
What are the standard sites for a women from the 3-sites skinfold formula ?
Triceps brachii, suprailliac and thigh.
(T/F) A stabilizer is a. muscle or set muscle that steady or support a joint so another muscle or set of muscles may move a portion of the body.
True
(T/F) Before a client enrages in physical activity the trainer should look at any orthopedic concern the client might have.
True
(T/F) Before you set up your company you should see an accountant or lawyer for advice as to what is the best option for you.
True
(T/F) Fat is the most concentrated source of energy in the diet.
True
(T/F) If a blood pressure measurement needs to be repeated, you should wait approximately 60 seconds or more with the cuff completely deflated to allow circulation to return to normal.
True
(T/F) If you're going to run your own business, it is a good idea to accept credit cards.
True
(T/F) In diarthrodial (synovial) joints, the ends of the bones are free to move in relation to one another.
True
(T/F) Increased torque and joint loading occur when fast movements are used.
True
(T/F) It is important for client to use the mirrors to monitor technique
True
(T/F) One of the benefits of exercise is that helps increase bone mass.
True
(T/F) Stretching can be done with caution in a pregnant woman's training program.
True
(T/F) The client should always build off of a solid foundation first. The client should begin with a bas conditioning program and progress into later phases of conditioning.__________
True
(T/F) The exercise done at the beginning of the week and the beginning of the workout receive the best effort and the best result because the muscle are being trained under full recovery.
True
(T/F) The two categories of joints are synarthroses ( non-synovial joints) and diarthroses (synovial joints).
True
(T/F) the term bilateral refers to both sides.
True
(T/F) the terms posterior/ dorsal both refer to the back of the body.
True
(T/F); Resistance exercise increase bone density cross-sectionally.
True
(T/F); Weight bearing exercise is of primary importance to someone with osteoporosis
True
What is the difference between diabetes 1 & Diabetes 2
Type 1- insulin dependent, juvenile-onset diabetes, pancreatic deviancy, requires insulin injection. Type 2- non insulin dependent, maturity onset diabetes, result of obesity.
Name the muscle of the quadriceps.
Vastus lateralis, vastus medials, vastus inermedius and rectus femoris.
Describe how an individual would take a skin fold measurement on the axilla?
Vertical fold on the midaxiallary line at the level of the diploid process
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
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.