Personal Trainer Final Exam Study Guide
Ways to test intensity
1. Talk test 2. RPE (scale 0-10)
Postnatal
After pregnancy
Obesity
B.M.I. of 30+
Praise
Be specific and mean it.
VO2 Max
Maximal amount of O2 you can uptake
Define Concentric
Shortening contraction
Define antecedent, give example
Stimuli which precedes behavior (trigger)
Elastic stretch is best defined as?
high-force, short duration
Water exercise
weightless- good for arthritis
3 ways to make ATP
*Phosphagen *Anaerobic *Aerobic
The following are components of optimum fitness
*body composition *muscular strength *flexibility
Which of the following systems does our body use to produce ATP?
*creatine phosphate *anaerobic glycolysis *aerobic energy system
Cardio mode types
*group exercise *circuit training *outdoor exercise *water exercise *interval training
What is the importance of a warm-up before exercise?
*increase heart rate *reduce risk of injury *increase blood pressure
Why we do fitness testing?
*to assess current fitness levels relative to age and sex *to aid in development of an exercise program *to evaluate progress
Which of the following best measures maximal muscular strength in the chest? *half sit-up test *push-up test *1 rep max bench press test *YMCA bench press test
1 rep max bench press test
What are 3 of the 5 flexors of the humerous?
1. Anterior deltoid 2. Pectoralis major 3. Coracobrachialis 4. Biceps brachii
What are 2 of the 5 medial/internal rotators of the humerus?
1. Anterior deltoid 2. Pectoralis major 3. Subscapularis 4. Teres major 5. Latissimus dorsi
What are the 3 parts to the basic teaching method?
1. Assessment 2. Teaching 3. Evaluation
What are two lifts you should always have a spotter for, and give another lift which it would be a good idea to spot on.
1. Bench Press 2. Squat 3. Anything involving an overhead pressing movement
List 5 major systems of the human body
1. Cardiovascular 2. Respiratory 3. Nervous system 4. Skeletal system 5. Muscular
List 5 parts of the vertebral column
1. Cervical 2. Thoracic 3. Lumbar 4. Sacrum 5. Coccyx
5 regions of spine (24 moveable units)
1. Cervical (neck) -5 vertebrae 2. Thoracic (trunk) -12 vertebrae 3. Lumbar (lower back) -7 vertebrae 4. Sacral (hips) 5. Coccyx (tailbone)
What are 3 bio mechanical pathways our body uses to produce ATP?
1. Creatine phosphate 2. Aerobic system 3. Anaerobic system
What are 7 components of a health history?
1. Demographic information (age, gender, ethnicity, address, work) 2. Medication and supplements 3. Current illness and injuries 4. Past illness, injuries and surgeries 5. Family history 6. Past exercise history 7. Health risks
What 7 things should be included on a health history?
1. Demographics-age, occupation, sex 2. Past and present exercise history 3. Health risks- smoking, drinking, high bp/cholesterol, diabetes 4. Medication- currently on 5. Recent or current illnesses or injuries (w/in last year) 6. Surgeries or major injuries (w/in last 5-10 years) 7. Family medical history- high bp/cholesterol
What are 3 things you can do as a trainer to reduce the chance of musculoskeletal injuries?
1. Educate yourself 2. Use a progression in your training 3. Never push them too hard/beyond their fitness level
What are 2 benefits to doing a warm-up prior to activity?
1. Facilitates neural recruitment of motor skills. 2. Distributes blood to working muscles to warm them
What are 3 macronutrients?
1. Fats 2. Carbohydrates 3. Proteins
What is the cardiovascular system composed of?
1. Heart 2. Blood vessels 3. Blood
List 3 benefits of strength training
1. Increased muscle fiber size 2. Increased muscle contractile strength 3. Increased tendon tensile strength 4. Increased bone strength 5. Increased ligament tensile strength 6. These influence: physical capacity, physical appearance, metabolic function, injury risk
Why is it important to have our clients keep a food journal?
1. Keeps them honest 2. Allows us to make healthy suggestions and educate them about what their body needs 3. Helps them learn the state of their current diet, so they can make positive changes 4. Provides insight into various conditions, illness, or disease they may have 5. Helps us determine if they need a referral to a professional RD, CN, or physician 6. Potentially helps us understand why we may not be seeing projected changes
What are 3 types if tissue?
1. Muscle 2. Tendon 3. Ligament 4. Bone
What are 3 attending behaviors?
1. Posture 2. Positioning 3. Mirroring 4. Eye Contact
List and describe 2 of the 5 stages of change.
1. Pre-contemplation: no intention to change soon, denial of the need to change. 2. Contemplation: Weighing costs versus benefits of change 3. Preparation: Deciding to initiate a change. 4. Action: actually exercising (at greatest risk for relapse here) 5. Maintenance: successful sustained lifestyle modification
What is the purpose of carbohydrates?
1. Primary energy source for working muscles 2. Ensures the brain and nervous system function properly 3. Helps the body use fat more efficiently
Why are fats necessary in our diet?
1. Primary fuel for light to moderate intensity exercise 2. Most concentrated source of food energy and chief storage form of energy 3. Provides essential fatty acids 4. Necessary for proper functioning of cell membranes, skin and hormones 5. Aids in transportation of fat-soluble vitamins.
What are 2 bones in the forearm called?
1. Radius 2. Ulna
What are 3 signs of inflammation?
1. Redness 2. Swelling 3. Pain
What are 2 benefits to doing a cool-down after activity?
1. Reduces immediate post exercise tendency for muscle spasm or cramping. 2. Prevents blood pooling and too rapid a drop in blood pressure and fainting.
What 3 muscles make up the hamstring?
1. Semimembranosus 2. Semitendinous 3. Biceps femoris
Give an activity that would rely primarily on anaerobic power
1. Standing long jump 2. Vertical Jump 3. 1RM bench press 4. Medicine ball toss
What is the respiratory system responsible for?
1. Supplies O2 2. Eliminates CO2 3. Helps regulate acid-based balance (ph) of the body
What are 3 ways to test intensity during exercise?
1. Talk test 2. Rate of Perceived Exertion 3. Exercising HR
List 2 things that should be included in a contract?
1. The specific behavior to be achieved 2. Specific reinforcement that will reward the desired behaviour
What are 4 of the 5 extensors of the knee?
1. Vastus lateralis 2. Vastus intermedius 3. Vastus medialis 4. Rectus femoris 5. Tensor fascia latae
What 4 muscles make up the quadriceps?
1. Vastus lateralis 2. Vastus medialis 3. vastus intermedialis 4. rectus femoris
List 3 factors which may affect flexibility
1. age 2. inactivity 3. gender 4. pregnancy 5. body type/strength training
G.A.S. -General Adaptation System
1. fight:damage:alarm 2. adaptation 3. super compensation 4. decreased performance (over training)
List 3 factors which limit flexibility
1. genetics 2. joint structure 3. connective tissue elasticity 4. opposing muscle group strength 5. neuromuscular coordination
5 basic components of fitness
1. muscular strength 2. muscular endurance 3. cardiovascular 4. flexibility 5. BMI
List 4 stages of the personal trainer-client relationship
1. rapport 2. investigation 3. planning 4. action
What does PNF stand for? Describe it
1.Proprioceptive Neuromuscular Facilitation 2.Contract-relax type of stretching involving contracting against a resistance, then allowing that resistance to overcome the muscle for a longer stretch.
What percentage of our diet should come from fat?
10-30%
An elite 150#/68kg endurance cyclist would need how many grams of protein daily based on 1.5g/kg of bodyweight?
102g
How many thoracic vertebrae are there?
12
A food product has 12 fat grams, 17 protein grams, and 25 carbohydrate grams. How many calories will come from these if added together?
12 x 9 + 17 x 4 + 25 x 4=276 calories
Optimal blood pressure is considered?
120/80
What is healthy body % fat range for men according to ACE?
14-17%
Tabata
20 seconds work 10 seconds rest 8 rounds 90% intensity
How many bones are in the human body?
206
What is healthy body % fat range for women according to ACE?
21-24%
How do you find a clients Max HR
220-age
How do you find a clients theoretical Max HR?
220-age
What is the upper daily limit of sodium intake?
2300mg
A food product has 50 calories from fat and 200 calories total what would its percentage of calories from fat be?
25%
What % of the population is obese?
33%
What % of the population is overweight?
33%
On gram of carbohydrates is equal to how many calories?
4
One gram of protein is equal to how many calories?
4
How many calories per one gram of carbohydrates?
4 grams
How many calories per one gram of protein?
4 grams
How many calories per one gram of alcohol?
7 grams
One gram of fat is equal to how many calories?
9
How many calories per 1 gram of fat?
9 grams
Lactate
A chemical derivative of lactic acid, which is formed when sugars are broken down for energy without the presence of O2.
Positive reinforcement
A presentation of a positive stimulus that increases the likelihood that the behavior will occur in the future.
RPE -Rate of Perceived Exertion
A standard means for evaluating a participants perception of exercise effort on a ratio scale of 0-10
The fat soluble vitamins are?
A,D,E,K
What type of stretching should you do prior to activity, and after activity, why?
Active stretching - to warm and loosen the muscle primarily involved in the activity.
ATP
Adenosine trisphosphate
When should you perform a static stretch?
After you exercise
Which of the following is a good source of protein? *lean meat *vegetables *beans *all of the above
All of the above
Why is multi-sensory input such an important concept?
All people learn differently, so to get the most out of someone, you should introduce concepts in various ways.
Punishment
Also decreases the likelihood of the behavior reoccurring and consists of an aversive stimulus following an undesirable behavior.
What is interval training?
Alternates intense bouts of exercise with less intense with no rest between
When should you ask for help?
Anytime you feel you are not confident in helping someone on your own. Health concerns, physiological or psychological issues.
Osteoporosis
Brittle bone disease
`Body composition-Explain where and how we measure the 3 sites for men.
Chest-diagonal Abdomen-vertical Thigh-vertical
Negative reinforcement
Consists of the removal or avoidance of aversive stimuli following undesirable behavior, also increases the likely that the behavior will occur.
Asthma
Constricted bronchii
Define Isometric
Contraction involving no change in muscle length
What is the anatomical term that means internal, or located further beneath the body surface than the superficial structures.
Deep
Muscular System-Agonist
Does the movement (prime)
Which of the following machines can be used to do cardiovascular exercise? Chest press machine Elliptical machine Leg press machine
Elliptical machine
The aerobic energy system runs on?
Fat and carbohydrates
What are two components of body composition?
Fat-free mass and fat mass
What is the largest bone in the human body? and where is it located?
Femur, in upper leg/thigh
Spine extension exercises for kyphosis
Floor exercises (plank, superman)
Good cholesterol is?
HDL
During a leg extension, what muscle acts as our antagonist?
Hamstring
Cardio is referred to as what?
Heart
Muscular System-Synergist
Helps prime mover
Hypertension
High blood pressure
Muscular System-Stabilizer
Hold a joint in place
The RPE scale measures what?
How hard an individual works during exercise
Intensity is referred to as?
How hard the body is working during exercise
What does resting heart rate tell you?
How many times the heart beats per minute at rest
Vasodialation
Increase in diameter of the blood vessels, especially dilation of arterioles leading to increased blood flow to a part of the body.
Type 1 Diabetes
Insulin dependant
Type 1 Diabetes is?
Insulin dependant
Type 2 Diabetes
Insulin resisant
What is circuit training?
Involves a series of exercise stations with relatively short rest periods between them 15-20 seconds)
Operant Conditioning
Is an effective and widely used approach to understanding human behavior. It is the process by which behaviors are influenced by their consequences.
Why is feedback important?
It informs the client of the correctness of performance and recognizes effort which is very motivating and educational
Arthritis
Joint inflammation
Scoliosis
Lateral curve (side hump, elevated shoulder)
Energy=ATP (Adenosine Trisphosphate)
Made in cell -> mitochondria=powerhouse of cells you will get more mitochondria from intense training
Why might using calipers to do a body comp measurement not be accurate for some clients?
May not provide accurate results based on where an individual carries their fat.
Define Extension
Movement at the joint that brings two parts into or toward a straight line, thereby increasing the angle of the joint.
Define abduction
Movement of a body part away form the midline of the body
Isotonic Concentric
Muscle contracts, joint movement with muscle contraction.
Isotonic Eccentric
Muscle contracts, joint movement with muscle elongation. Strongest muscle contraction (causes DOMS)
What tissue tend to take the shortest time to heal? Why?
Muscle, because it's supplied with lots of blood
Isometric
Muscles contracts, joint doesn't move (ie: wall sits)
Stretching effects the length of?
Muscles, tendons, ligaments
Extiction
Occurs when a positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased.
The 2 essential fatty acids are?
Omega 3 and Omega 6 fat
OBLA
Onset of Blood Lactate Accumulation
Muscular System-Antagonist
Opposes prime mover
Talk Test- Fitness Zone
Pace maintained without being able to speak
Isometric Spine exercise
Plank, bird dog
Peripheral vascular disease
Plugged arteries of arms and legs
Coronary artery disease
Plugged arteries of the heart
Kyphosis
Posterior curve (hunchback)
Systolic blood pressure is?
Pressure in the arteries when the heart is contracting
During a leg extension, what muscle acts as our agonist?
Quadriceps
Define Ballistic stretch
Quick, jerky stretch with a high probability of injury
What type of acute treatment should be given to musculoskeletal injuries? (Hint: 4 things you should do-Acronym)
R-rest I-ice C-compression E-elevation
Lordosis exercises
ROM, spine strengthening, spine stretching
What is the most important stage of the personal trainer-client relationship? Why?
Rapport confidence and trust in your skills are established early in this stage
BMI is?
Ratio of height to weight
Describe the connection/link between Central Nervous System and the Peripheral Nervous System
Receives and integrates information from the PNS and formulates appropriate responses to the information
What would a person with tight anterior deltoids, and stretched rhomboid muscles look like? Excessive amounts of what type of lifting may lead to this?
Slightly hunch backed with anteriorly rounded shoulders. Excessive pressing motions, ie: bench press
Why might using calipers to do a body comp measurement not be accurate for some clients?
Some may be too obese, or too thin, so that a caliper cannot accurately determine their body fat percentage.
What is light switch thinking?
Some sees things as being all positive or all negative - no neutral ground
Interval Exercises
Specificity *aerobic intervals (minutes) *anaerobic intervals (seconds)
What is an injury to a ligament commonly called?
Sprain
During the standing barbell curl, the muscles of the hip, back, and shoulders act as what?
Stabilizers
A muscle spindle is a nerve ending that senses?
Stretch
Define Static stretch
Stretch held for an extended period of time with little or no movement
Lordosis
Sway back, anterior curve (pregnancy, obesity)
What is one way to measure intensity during cardiovascular exercise?
Talk test
VO2 Max is an important tool because?
The higher your VO2 max the more work you can do at an aerobic pace
Best cardio for a person is?
The one they'll do
What is exercise Physiology?
The study of how the body functions during physical activity and exercise.
Why is it important to do girth measurements with our clients?
They may get easily discouraged when their weight does not change despite the healthy changes they have made to their lifestyle.
What is weight bearing bone in our lower leg called?
Tibia
`Body Composition-explain where and how we measure the 3 sites for women.
Tricep-vertical Suprailium-diagonal Thigh-vertical
During the bicep curl, what muscle acts as the antagonist?
Triceps
Heart disease kills more women than breast cancer?
True
Define Stimulus control method
Trying to break the behavior between stimuli and subsequent behaviors
Cancer
Uncontrolled cell growth
Stimulus control
Valuable tool in behavior modification
Stroke
Vascular brain damage
Why is it important to do girth measurements with our clients?
We can show them the changes in their physique
Talk Test - Health Zone
You can talk but would rather not because you need to take extra breaths to finish what your saying
Which of the following best describes Active isolated stretching? *it was originally used with rehab surgery patients *stretches are held for no more than 2 seconds *goal is to isolate an individual muscle in each set *all of the above
all of the above
Which of the following factors affect flexibility? *age *inactivity *pregnancy *all of the above
all of the above
Which of the following factors influence our eating patterns? *friends *family *economics *all of the above
all of the above
Which of the following is a benefit we receive from fiber? *helps aid in digestion *it slows the absorption of sugar *lowers cholesterol *all of the above
all of the above
Which of the following techniques are used to increase flexibility? *PNA stretching *static stretching? *non-active isolated stretch *all of the above
all of the above
The smallest unit in the pulmonary system are the?
alveoli
When is the best time to take your resting heart rate?
before you get out of bed in the morning
The cardiovascular system consists?
blood, heart and vessels
The nervous system is responsible for what?
body's control center and network for internal communications
The central nervous system contains what two parts?
brain and spinal cord
Weight loss is primarily a function of?
calories in vs. calories out
The anaerobic energy system runs on?
carbohydrates
The energy system used during weight lifting is the anaerobic system. Therefore the primary energy source is?
carbohydrates
Which of the following are considered macronutrients? minerals vitamins water carbohydrates
carbohydrates
The three types of muscles are?
cardiac, smooth, voluntary
What stretch is used more with athletes?
dynamic stretching
Where do muscles get energy to contract during exercise?
from the food we eat and our body then breaks down the food into energy we need
Lactate can be used as fuel, is it good or bad?
good
Which of the following is not considered part of the vertebral column? cervical thoracic lumbar illiac
illiac
The suffix itis stands for?
inflammation
An example of a cartilaginous joint is?
intervertebral discs connecting vertebrae
Immediate muscle fatigue is caused by what?
leaky calcium channels
Define Eccentric
lengthening contractions
Plastic stretch is best defined as?
low-force, long duration
Delayed Onset Muscle Soreness (DOMS) is caused by what?
microscopic muscle tissue tears
Define flexion
movement about a joint in which the bones on either side of the joint are brought closer to each other
The skeletal system performs all the following functions except for what? protection moving the joints stores minerals helps make red and white blood cells
moving the joints
Which of the following is a good source of essential fats? *nuts and seeds *crisco *whole wheat bread *milk
nuts and seeds
What would you use to test someone for core strength endurance?
plank, half sit up test, 1 minute crunch test
A kyphosis is?
poster curve of the spine
What is the purpose of fat?
primary fuel for light to moderate intensity exercise
Which of the following is NOT a benefit that we get from vitamins and minerals? *pure energy *help build tissues *regulate heart beat *act as cofactors of enzymes
pure energy
What would you use to test someone for upper body strength endurance?
push up test, bench press test
Circuit training
series of exercises back to back
Most professionals agree that what type of stretching is the most beneficial and least likely to cause injury.
static stretching
What does the Golgi Tendon Organ respond to?
tension
What is flexibility?
the ROM possible about a joint
The sagittal plane divides the body from?
the midline
Distal is referred to as what?
towards the end of the limb
Superior is referred to as what?
towards the head
