NCCPT The National Council for Certified Personal Trainers.

NCCPT The National Council for Certified Personal Trainers.
Personal Trainer Sample Test
Chap. 1 Definition of a Personal Trainer
1.
The greatest legal concerns for a personal trainer are:
3.
(T/F) Employers may not be responsible for the actions of their employees.
2.
4.
5.
6.
7.
8.
9.
(T/F) A failure to screen or even perform screening which results in client injury may
actually increase the likelihood of legal claims and suits based upon negligence.
(T/F) It is recommended to utilize applicable protective documents such as waivers,
releases and informed consents to meet their legal duties.
(T/F) It is not recommended to obtain liability insurance when working as an
independent contractor.
(T/F) Professionalism has nothing to do with punctuality, appearance, presentation,
knowledge or hygiene.
(T/F) A client complains about back pain. You should tell them to take NSAIDS and
rest.
(T/F) A client tells you they're thinking about refinancing their home. You should tell
them to re-modify their loan.
(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.
10. T/F) A client makes a sexual innuendo towards you; you should either report them to
your manager or inform them you feel uncomfortable with sexual comments.
Chap. 2 Exercise Physiology
1.
Name the four chambers of the heart.
3.
What is the prime mover, antagonist and stabilizers for the bench press?
2.
4.
5.
Name the three energy systems.
What causes post exercise soreness and what do you do about it?
Describe what occurs during the systolic and diastolic phase of blood pressure. What
is considered a normal reading?
1
6.
What is the difference between slow and fast twitch muscle?
8.
What is the all or none theory?
7.
9.
What might be the fat burning target heart range for a 45-year old individual with a
resting heart rate of 60 bpm?
Explain the difference between concentric and eccentric in resistance training.
10. Name two functions of blood.
11. What is the definition of OBLA?
12. How could you determine maximum heart rate and training heart rate when designing
a cardiovascular workout for a client?
13. Discuss the concept of periodicity.
14. What is the Valsalva Maneuver?
15. What does the abbreviation ATP mean?
16. With exercise lasting longer than ten seconds what system kicks in to provide ATP?
17. How long does Glycolysis last?
18. Define reciprocal inhibition.
19. What is a Co-contraction?
20. What is a spurt muscle? Give an example.
21. What is a double-jointed muscle?
22. Define the term reversibility.
23. What would afferent information be?
24. What is a motor unit?
25. 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:
26. What body type is characterized by a muscular build?
2
27. When a client has a decrease in appetite, inability to sleep and elevated rate heart, they
may be:
28. The fascia that surrounds bundles of muscle fibers is called?
29. Which contraction is the strongest; concentric, eccentric or isometric?
30. Define Visceral or smooth muscles.
31. Define the origin of a mucsle.
Chap. 3 Nutrition
1.
List three reasons why eating 5 - 6 meals a day is more effective.
3.
What are vitamins?
2.
What is the ACSM recommended intake of carbohydrates, proteins and fats for health?
4.
How much water should a person drink a day?
6.
The essential Amino Acids are:
5.
7.
8.
9.
How many calories are in: One gram of fat: One gram of carbohydrates: One gram of
protein: One gram of vitamins:
Define basal metabolic rate.
What major role does potassium play in the body?
What is the Institute of Medicine's recommended intake of carbohydrates, proteins
and fats?
10. What hormone does the pancreas release in response to high concentration of blood
sugar?
11. What macronutrient provides the majority of the energy used by muscles in the first
three minutes of an activity?
12. Give an example of a saturated fat.
13. According to the Food Guide Pyramid which category of foods offer high-quality protein?
14. Which type of vitamins may have a risk for toxicities?
15. According to the American Dietetic Association, a person should drink _____8 oz
3
glasses of water.
16. What is the acronym RDA stand for?
17. Give examples of a disaccharide.
18. Name the essential fats.
19. List some of the benefits of vitamin C.
20. What vitamin is most affected by the industrialization of our food supply?
21. How many calories are in a food that contains 20 grams of carbohydrates, 42 grams of
protein and 12 grams of fat?
22. The recommended intake for dietary fiber is:
23. 8 grams per kilogram is the RDA recommendation for healthy adults for which
macronutrient?
24. Galactose and glucose make up the disaccharide:
25. While the body is at rest, what percentage of fat is utilized for fuel?
26. Glucose, sucrose and fructose are examples of:
27. Which vitamin helps maintain collagen?
Chap. 4 Flexibility
1.
What is collagen?
3.
What is a dynamic stretch?
2.
Define the term Golgi Tendon Organ.
4.
What is ballistic stretching?
6.
What sensory receptor activates the stretch reflex mechanism?
5.
7.
8.
What are the dangers of hyper flexibility?
What can you do to increase the efficiency in the process of reciprocal innervation?
Flexibility around a joint is affected by:
4
9.
Tendons are resistant to what kind of force?
10. Define the term elastic.
11. The “ability to return to its original shape” is the definition of:
12. The sensory receptor involved in the stretch reflex mechanism is called:
Chap. 5 Special Populations
1.
What percent of body fat for men and women is considered obese?
3.
What is Rheumatoid Arthritis?
2.
4.
5.
6.
7.
8.
9.
What is a form of treatment for Osteoarthritis?
What is Hypertension?
Name two things a trainer should pay attention to if working with someone with
Hypertension.
What should a trainer pay attention to when working with a pregnant client in the
first trimester?
How often should a pregnant woman consume water when exercising? How much
water should be consumed in a hour long training session?
How many tender points must a person have to be diagnosed with Fibromyalgia?
What is the primary symptom of Fibromyalgia?
10. What problems can Multiple Sclerosis cause?
11. What causes Multiple Sclerosis?
12. What should be avoided in an exercise program for someone with Multiple Sclerosis?
13. What response during exercise can you suspect from a client who is taking a Beta
Blocker?
14. What response during submaximal testing can you suspect from a client who is
taking a Calcium Channel Blocker?
15. What considerations should you take when training someone with cancer?
16. What are some recommendation you might make to a client with osteoporosis?
5
17. When training a client with AIDS/HIV, why is it important to wash your hands?
18. Are sit ups a recommended exercise for a pregnant woman in her second trimester?
19. What can cause Exercise Induced Asthma (EIA)?
20. Define diastasis.
21. What are some of the considerations when training someone with cancer?
22. When training a client with osteoporosis, is it better to perform weight-bearing or non
weight-bearing exercise?
23. Considerations when training someone with AIDS/HIV include:
Chap. 6 Anatomical Terms
1.
What is an anatomical position?
2.
Define the term supination.
4.
What is circumduction?
3.
5.
Define the term external.
Define the term Cephalic.
6.
What is Caudal?
8.
(T/F) The terms posterior/dorsal both refer to the back of the body.
7.
9.
(T/F) The term bilateral refers to both sides.
What means do the anatomical planes provide?
10. Define the term flexion. Give one example.
11. Define the term extension. Give one example.
12. Name the three planes of motion.
Chap. 7 Anatomy
1.
2.
Which muscles flex the elbow joint?
The Pes Anserinus consists of:
6
3.
An example of a closed kinematic exercise chain exercise would be?
5.
What are the five main spinal regions?
4.
6.
7.
8.
9.
Name the four muscles of the Rotator Cuff.
Name the origin and insertion of the rectus abdominis muscle. What action does it
accomplish?
What muscle plantar flexes the foot?
What muscles dorsiflexes the ankle?
What type of joint allows flexion and extension?
10. Give an example of a fusiform muscle.
11. What makes up the shoulder girdle?
12. What does the triceps surae consist of?
13. Name the muscles of the quadraceps.
14. What is the longest muscle in your body?
15. What is the longest bone in your body?
16. Define a sesamoid bone.
17. What are the three basic body types in Somatotyping?
18. What types of muscles maintain a joint in a static position?
19. Name the thee heads of the triceps brachii.
20. How many vertebrae are found in the cervical region of the spine?
21. What is the origin and insertion for the pectoralis major?
22. The deltoids and the gluteus maximus are examples of:
23. Give an example of a Class II lever system.
24. Which muscle dorsiflexes the ankle?
25. What motions are performed by the iliopsoas?
7
26. What are the names of the three heads of the triceps brachii?
Chap. 8 Exercise Application
1.
2.
3.
4.
5.
6.
7.
8.
9.
What are the six questions you should address to determine the effectiveness of any
exercise?
What do the trunk muscles consist of?
Movement from the extremities originate and emanate from?
How should a client position themselves for the supine pelvic hold level 1?
What percentage of the adult population will experience low back pain?
What is the starting position for the back extension machine?
What are the mechanical points for the reverse crunch?
What is considered to be normal ROM in horizontal abduction?
What is the motion in a seated cable row? Direction of resistance?
10. How can you make the dumbbell pullover a safer exercise?
11. What is the risk/benefit of the butt blaster machine?
12. What is a Q angle?
13. An individual’s mechanical ability to perform multiple joint movements
simultaneously under load is primarily based upon what?
14. When performing a prone leg curl the pivot point of the machine should be lined up
with the:
15. List two machines that train the latissimus dorsi?
16. What is a Carrying Angle?
17. What are the prime movers in a squat?
18. What muscles are antagonists at the hip in hip extension?
19. What are the agonists in a preacher curl?
20. How much does the intradiscal pressure increase when we are in a seated flexed
8
position?
21. What is the normal range of motion in shoulder flexion?
22. In a seated position, intradiscal pressure increases:
23. What are some of the risks when performing an upright row?
24. When a multi-joint, compound exercise is executed immediately after a single joint
exercise, what type of training is this an example of?
25. What muscles must be stretched when a client has a protracted shoulder girdle?
26. A squat, bench press, barbell curl and a leg press are examples of:
27. What are the prime movers in a leg press?
Chap. 9 Program Design
1.
1. What is the difference between muscular strength and muscular endurance?
3.
Define the term volume.
2.
4.
If you train the bench press and the triceps push-down which would usually be trained
first?
Define the term intensity.
5.
When do type 2A muscle fibers fatigue?
7.
What is absolute strength?
6.
8.
9.
How much time under tension is needed to receive an Aerobic/Muscular Endurance
training effect?
When working with loads under 60% of maximum how long should the rest periods
be?
What is the double double training technique?
10. What are the four components of a fitness routine?
11. Define unilateral training.
12. For a hypertrophic effect to occur the repetition range should be:
9
13. 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.
14. Normal resting heart rates are:
15. A normal blood pressure reading is:
16. Dividing the body weight in kilograms by the height in meters squared (kg/m2)
equals:
17. Force times distance divided by time equals? (F x D÷T=)?
18. The stretch shortening cycle is the sequence of:
Chap. 10 Fitness Assessments
1.
For how long should you take someone’s pulse after the step test?
2.
What are two purposes of fitness testing?
4.
What is considered to be an optimal blood pressure reading?
3.
5.
What are two reasons an accurate resting heart rate measurement is important?
How long does the push-up test last?
6.
What are the standard sites for women from the 3-site skinfold formula?
8.
A BMI measurement of 32 may be considered:
7.
9.
What does the acronym BMI stand for?
What is the metronome setting for the 3-minute step test?
10. What fitness assessment measures the endurance capabilities of the rectus adominis,
internal and external obliques?
11. What is Upper Cross Syndrome?
12. Normal range of motion for hip extension is:
13. Upper Cross Syndrome is characterized by:
14. Which method of assessing body fat has a lower estimated accuracy range; hydrostatic weighing or Bio-Impedance Analysis (BIA)?
10
15. How many beats per minute should you set the metronome at for the YMCA 3-minute
step test?
16. Normal range of motion for shoulder flexion is:
17. Subcutaneous fat levels in individuals are affected by:
Chap. 11 Emergency Procedures
1.
In the treatment for common injuries, what does the acronym P.R.I.C.E. mean?
3.
How do you treat heat cramps?
2.
4.
5.
List two reasons why you should call 911.
What are the symptoms of a sprain?
How do you treat a contusion?
6.
What are the symptoms of cardiac arrest?
8.
What are the symptoms of fainting?
7.
9.
How do you treat a blister?
What is the treatment for heatstroke?
10. What is the treatment for an epileptic seizure?
11. What are signs of heat exhaustion?
12. True or False? When someone suffers from an epileptic seizure you should place a hard
object between the person’s teeth.
13. What are some signs of hypoglycemia?
Chap. 12 Equipment Statistics
1.
Explain the difference between using free weights and selectorized equipment.
3.
How much does a Cybex hack squat carriage weigh?
2.
4.
What are the concerns to be aware of when using free weights?
What is the weight of a 7-foot Olympic bar?
11
5.
What is the weight of an E-Z curl bar?
1.
(T/F) Lack of physical activity is a risk factor for heart disease.
3.
Of people age 55 and older, what percentage report essentially sedentary lifestyles?
Chap. 13 Health Facts
2.
How many deaths in the U. S. per year are attributed to lack of physical fitness?
Chapter 14 Business of Personal Training
1.
2.
3.
4.
5.
6.
7.
8.
9.
How many minutes should you arrive before your training appointment and what
should you do when you get there?
What are the five most important points to look for on a client profile?
What are the four key points of a sale?
After performing an intro, what should you do with the client’s workout card and
their client profile?
How often should you call back your intros?
What are the three means of communication?
(T/F) It is important for clients to use the mirrors to monitor technique.
Which two subjects should you refrain from speaking with your clients?
A claims made policy is an example of what kind of insurance?
10. What is the most important aspect to focus on when trying to sell services to a potential client?
12
Label the following anatomical
sites in the diagram:
STERNOCLEIDOMASTOID
SERRATUS ANTERIOR
BICEPS BRACHII
SARTORIUS
C
PECTORALIS MAJOR
H
DELTOID
RECTUS ABDOMINIS
K
TIBIALIS ANTERIOR
BRACHIORADIALIS
F
A
TENSOR FASCIA LATAE
G
VASTUS LATERALIS
EXTERNAL OBLIQUE
PATELLA
M
E
I
L
J
B
D
13
Label the following anatomical
sites in the diagram:
TRICEPS BRACHII
LATISSIMUS DORSI
BICEPS FEMORIS
B
GASTROCNEMIUS
TRAPEZIUS
GLUTEUS MAXIMUS
GLUTEUS MEDIAS
TERES MAJOR
ILIOTIBIAL BAND
E
C
SOLEUS
L
ACHILLES TENDON
FLEXOR CARPI ULNARIS
I
D
G
F
K
A
J
H
14
Label the following anatomical
sites in the diagram:
FIBULA
CLAVICLE
SUBSCAPULAR FOSSA
ILIAC FOSSA
E
TIBIA
STERNUM
VERTEBRAL COLUMN
D
M
HUMERUS
I
G
PATELLA
RIBS
J
ULNA
RADIUS
FEMUR
B
F
C
A
H
K
L
15
Label the following anatomical
sites in the diagram:
FIBULA
CLAVICLE
INFRASPINOUS FOSSA
ILIUM
TIBIA
VERTEBRAL BODY
HUMERUS
RIBS
ULNA
RADIUS
LINEA ASPERA
16
The National Council for Certified Personal Trainers
Personal Trainer Answer Sheet
Chap. 1 Definition of a Personal Trainer
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Pre-activity health screening of clients, interpreting the results, the development of
physical activity recommendations and parameters for training, the instruction and
supervision of physical activity, emergency preparations and timely fulfillment of
such services.
True.
False.
True.
False.
False.
False.
False.
True.
True.
Chap. 2 Exercise Physiology
1.
Left and Right Ventricles, Left and Right Atriums.
3.
Pectoralis Major (middle and upper fibers emphasized). Rhomboids, Trapezius,
Posterior Deltoid. Rotator Cuff Musculature: Supraspinatus, Infaspinatus, Teres
Minor, Subscapularis.
2.
4.
5.
ATP/Creatine-Phosphate, Glycolysis, Aerobic Oxidation.
Microtrauma to the muscle tissue. PRICE, light stretching or active rest and hydrate.
Systolic is the pressure in the arterial walls during ventricular contraction. Diastolic
pressure is the pressure in the arterial walls during ventricular filling. 120/80 is
considered a normal reading.
17
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
Slow twitch muscle fibers have slow shortening velocities, are red, endurance and
resistant to fatigue, large mitochondria, high myoglobin, rich capillary supply,
primarily postural, tonic. Fast twitch muscle fibers have high shortening velocities,
fatigue rapidly, have large numbers of actin and myosin filaments which are larger in
diameter, are white, prime mover/strength/power, phasic musculature, easily
inhibited.
Using the Karvonen formula and calculating the training heart rate based on Zone 1
(40-65%), the answer is 220 – 45 - 60 x.4 + 60 =106 bpm and 220 – 45 - 60 x.65 + 60 =
135 bpm or 106 -135 bpm.
When a myofiber is innervated by a nerve cell, it contracts totally or not at all.
A concentric contraction is the shortening of the muscle fibers. An eccentric
contraction is the lengthening of the muscle fibers.
Transport oxygen and nutrients to the cell and removes wastes and carbon dioxide
from the cell.
Onset of Blood Lactate Accumulation.
VO2 Max test, 220 - age x % = THR, 220 - age - RHR x % + RHR = THR (Karvonen),
or 220 - age x % x 1.15 = THR.
The gradual cycling of specificity, intensity, volume, duration, and frequency to
achieve a specific goal.
Exhaling forcibly with the glottis closed.
Adenosine Triphosphate.
Glycolytic System.
From ten seconds to three minutes.
When an agonist or prime mover is called upon to perform a desired motion, the
antagonist are neurologically inhibited.
When the agonist and antagonist contract simultaneously.
Muscles that have their distal tendon close to the joint axis. Biceps Brachii.
A muscle in the body that crosses two joints and is able to produce motion at more
than one joint.
18
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
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.
Afferent information is nerve impulses from receptors or sense organs toward the
central nervous system.
A single a-motor neuron and all of the corresponding muscle fibers it innervates.
Tonic muscularature.
Mesomorph.
Overtraining.
Fasiculi.
Eccentric.
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.
Is the attachment nearest the midline of the body and/or the end attached to the least
movable bone.
Chap. 3 Nutrition
1.
2.
3.
4.
5.
6.
7.
Thermogenic effect of food, steady supply of nutrients, and smaller amounts do not
encourage fat storage.
58% Carbohydrates, 30% or >30% fat, and 12% protein.
Vitamins are organic food substances found only in living things, such as, plants and
animals, are required by the body in minute amounts for physiological maintenance
and growth.
64 Ounces.
9, 4, 4, 0.
Phenylalanine, Valine, Threonine, Methionine, Tryptophan, Histidine, Isoleucine,
Leucine, Lysine.
BMR is the amount of energy expended to support the ongoing metabolic work of the
19
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
body’s cells at rest.
Production of energy, muscle contraction, beating of the heart, synthesis of protein,
nerve tranquilization, and kidney function.
45-65% carbohydrates, 10-35% protein, 20-35% fat.
Insulin.
Carbohydrate.
Any fat that is solid at room temperature and/or palm and coconut oil.
Meats.
Fat-soluble vitamins.
8.
Recommended Dietary Allowance.
Maltose, lactose or sucrose are a few examples.
Linolenic and linoleic acids.
Helps to maintain collagen, can reduce histamines and is an antioxidant.
20.
B vitamins.
22.
25-30 grams.
21.
23.
24.
25.
26.
27.
356 calories.
Protein.
Lactose.
60%.
Monosaccharides.
Vitamin C.
Chap. 4 Flexibility
1.
The most abundant protein in the body.
20
2.
A sensory organ situated at the musculotendinous junction.
4.
Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater ROM.
3.
5.
6.
7.
8.
9.
10.
11.
12.
The body’s own movement causes the stretch.
May cause joint instability and precautions during pregnancy would include
moderate stretching.
Muscle spindle.
A good warm up.
Bone structure, ligaments, elasticity of skin, muscles, tendons and fascia.
Tensile forces.
The ability to return back to their original shape.
Elastic.
Muscle Spindle.
Chap. 5 Special Populations
1.
Men 25% and Women 32%.
3.
An autoimmune process resulting in inflammation of the synovial fluid contained in
the burs sacks of the joint surfaces.
2.
4.
5.
6.
7.
8.
9.
A non-steroidal anti-inflammatory or some form of analgesic.
High Blood Pressure.
The client should never do exercises with their head below the level of their heart and
they should avoid lifting heavy weights over their heads.
Heart rate, core temperature, and making sure the client is not exercised to exhaustion.
At least every ten minutes. 16 to 32 ounces during a one hour session.
11 out of 18 tender points for three months or longer.
Muscle soreness.
21
10.
Muscle control, strength, vision, balance, sensation and mental functions.
12.
Exercise programs should be designed to avoid over heating.
11.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
Multiple Sclerosis is the process of demyelination and subsequent disruption of the
nerve impulse flow.
A client taking Beta Blockers can have a decreased exercise heart rate.
A client taking a Calcium Channel Blocker can have a lower blood pressure when
performing a sub-maximal exercise test.
Avoid high impact aerobic activity due to risk of bone fractures and avoid pressure or
friction on the skin during exercise, because bruising can easily occur.
Avoid high impact aerobics, uncontrolled spinal flexion, decrease caffeine intake,
increase weight bearing activities and insure and adequate intake of calcium and
vitamin D.
To protect them from being exposed to other infections.
No.
Cold air and specific intensities and durations. Going too hard too fast.
Diastasis is the separation of the rectus abdominis muscle.
General weakness, nausea, risk of bone fractures and bruising from pressure or friction
on the skin.
Weight-bearing exercise.
Washing your hands to protect the client from exposure to other infections.
Chap. 6 Anatomical Terms
1.
2.
3.
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.
Movement in which the palms face forward in anatomical position.
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.
22
4.
5.
6.
7.
8.
9.
10.
11.
12.
An imaginary “O”. Actually a combination of four movements: flexion, adduction,
extension, and abduction.
Pertaining towards the head.
Pertaining to the tail end.
True.
True.
They are means of communication or describing motion.
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.
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.
Sagittal or Median; Frontal or Coronal; Horizontal or Transverse planes of motion.
Chap. 7 Anatomy
1.
Biceps Brachii, Brachialis, an Brachioradialis.
3
The bench press.
2.
4.
5.
6.
7.
8.
9.
Latin for “Gooses Foot.” The insertion of the Gracilis, Semitendinosus, and the
Sartorius.
S.I.T.S. - Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.
Cervical, Thoracic, Lumbar, Sacral, Coccyx.
Origin: Pubic Crest or Pubic Symphysis. Insertion: Xiphoid Process and the Costal
Cartilages of the fifth through seventh ribs. Compresses the abdominopelvic cavity
and flexes the vertebral column.
Gastrocnemius.
Tibialis Anterior.
A ball and socket or a hinge joint.
23
10.
Biceps brachii, sartorious, brachialis, rectus femoris and rectus abdominis.
12.
The two heads of the gastrocnemius and the soleus.
11.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
The clavicle and the scapula.
Vastus lateralis, vastus medialis, vastus inermedius and rectus femoris.
Sartorius.
Femur.
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.
Ectomorph, mesomorph and endomorph.
Stabilizers.
Long, lateral and medial.
Seven.
Origin: Medial half of the clavicle, the sternum, the costal cartilages of the upper six
ribs and the aponeurosis of the external oblique muscle. Insertion: Greater tubercle of
the humerus.
Penniform muscles.
A wheel barrow, can opener or the MTP joint in plantar flexion.
Tibialis anterior.
Hip flexion and external rotation concentrically, hip extension and internal rotation
eccentrically.
Long, lateral and medial.
Chap. 8 Exercise Application
1.
2.
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.
Back extensors that bend the trunk backward, lateral flexors that bend it sideways
24
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
and anterior abdominals that bend it forward.
The Core.
Lying with back arched naturally. Feet portioned as close to buttocks as possible.
80%.
Seated in ideal alignment with arms crossed, line up hip joint with axis of machine.
Do not throw the legs, placing arms above head will help with balance, do not move
legs passed the point of full abdominal contraction, as this strains the neck.
30 - 45 degrees.
Shoulder extension concentrically. Outward.
Decline bench makes a better shoulder position, alter speed, bend elbows, or, apply
resistance via a cable crossover.
Risk: body weight plus resistance is resting on one knee, really tough to stabilize
spine, room in hip extension beyond neutral = 10-30 degrees, limited range to work
glutes. Benefit: minimal gluteus stimulation.
Is formed by the longitudinal axis of the femur and the line of pull of the patellar
ligament.
The length of the levers or segments connecting these joints.
Axis of rotation of the knee.
Pull up bar, lat-pulldown machine or a row machine.
The angle formed between the humerus and the forearm.
Quadraceps at the knee and the Gluteus maximus at the hip.
Hip Flexors.
Biceps brachii, brachioradialis and brachialis.
30-40%.
160-180 degrees.
30-40%.
25
23.
Excessive internal rotation during abduction.
25.
Pectoralis major, pectoralis minor, subscapularis and anterior deltoid.
24.
26.
27.
Pre-exhaustion.
A closed kinetic chain exercise.
Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.
Chap. 9 Program Design
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Muscular Strength is the ability of a muscle to exert a force. Muscular Endurance is
the ability of a muscle to exert a force over a period of time.
The bench press.
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.
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.
Begin at six seconds and fully fatigue at 30-120 seconds.
Greater than 70 seconds.
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.
Approximately 45 seconds to two minutes.
In this technique the user performs two different double jointed exercises for the same
muscle group back to back.
Flexibility, stabilization/balance, strength/hypertrophy, cardiovascular.
Training one side of the body at a time.
Six to twelve repetitions per set.
26
13.
14.
15.
16.
17.
18.
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 72 bpm; a THR of 70% = 148 bpm.
60-80 beats per minute (bpm).
120/80 mm/Hg.
Body Max Index (BMI).
Power.
Eccentric action followed by a concentric action.
Chap. 10 Fitness Assessments
1.
One Minute.
3.
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.
2.
4.
5.
6.
7.
8.
9.
10.
11.
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.
120 systolic and 80 diastolic.
Until the client can no longer complete another repetition or correct alignment can no
longer be maintained.
Triceps brachii, suprailiac and thigh.
Body Mass Index.
Class 1 obesity.
96 bpm.
The sit-up test.
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.
27
12.
15 – 30 degrees.
14.
Hydrostatic weighing is plus or minus 2.5% and BIA is plus or minus 4%.
13.
15.
16.
17.
Short cervical extensors and pectoralis major. Long rhomboids, mid trapezius and cervical flexors.
96 beats per minute (bpm).
160 – 180 degrees.
Gender, body type, age and activity levels.
Chap. 11 Emergency Procedures
1.
Protect, Rest, Ice, Compression, Elevation.
3.
Rest, gentle stretches, ice, re-hydrate.
2.
4.
5.
6.
If the victim is unconscious, is bleeding severely. Any from the list on page 11-2.
Swelling, limitations of ROM, discoloration, soreness.
Apply Ice.
Heart stops beating, no pulse, no breathing, ischemia (lack of oxygen to the heart).
7.
If punctured, cleanse blister, protect with pad and dressing.
9.
Call 911 and try to cool the person down.
8.
10.
11.
12.
13.
Light headedness, dizziness, paleness, light sweating.
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.
Pale, clammy skin, rapid weak pulse, weakness, headache or nausea.
False.
Excessive hunger, dizziness or weakness.
Chap. 12 Equipment Statistics
1.
Free weights are functional, real life, easy to transport and require technique.
28
2.
3.
4.
5.
Machines require less technique and less stabilization from the user. Because of the
guided path of motion and the outside support mechanisms or the machine, more
weight may be lifted. However, machines might not fit everyone.
Awkwardness, potential danger to the body from lack of control, skill needed,
momentum.
65 pounds.
45 pounds.
25 pounds.
Chap. 13 Health Facts
1.
True
3.
38 percent.
2.
250,000
Chap. 14 Business of Personal Training
1.
10 - 15 minutes.
3.
Acknowledge, Isolate, Overcome, Close.
5.
At least once.
2.
4.
6.
7.
8.
9.
10.
Goals, Experience, Medical History, Career or Job and Signature.
Keep the signed Client Profile Sheet and give them their workout card.
Visual, auditory and kinesthetic.
True.
Religion and politics.
Liability insurance.
Their goals.
29
Label the following anatomical
sites in the diagram:
C
STERNOCLEIDOMASTOID
F
SERRATUS ANTERIOR
A
BICEPS BRACHII
L
SARTORIUS
K
PECTORALIS MAJOR
H
DELTOID
G
RECTUS ABDOMINIS
D
TIBIALIS ANTERIOR
E
BRACHIORADIALIS
I
TENSOR FASCIA LATAE
J
VASTUS LATERALIS
M
EXTERNAL OBLIQUE
B
PATELLA
C
H
K
F
A
G
M
E
I
L
J
B
D
30
Label the following anatomical
sites in the diagram:
C
TRICEPS BRACHII
L
LATISSIMUS DORSI
K
BICEPS FEMORIS
A
GASTROCNEMIUS
B
TRAPEZIUS
G
GLUTEUS MAXIMUS
D
GLUTEUS MEDIAS
E
TERES MAJOR
F
ILIOTIBIAL BAND
B
E
C
H SOLEUS
L
J
ACHILLES TENDON
I
FLEXOR CARPI ULNARIS
I
D
G
F
K
A
J
H
31
Label the following anatomical
sites in the diagram:
L
FIBULA
E
CLAVICLE
D
SUBSCAPULAR FOSSA
C
ILIAC FOSSA
K
TIBIA
M
STERNUM
J
VERTEBRAL COLUMN
I
HUMERUS
H
PATELLA
G
RIBS
F
ULNA
B
RADIUS
A
FEMUR
E
D
M
I
G
J
B
F
C
A
H
K
L
32
Label the following anatomical
sites in the diagram:
E
FIBULA
H
CLAVICLE
B
INFRASPINOUS FOSSA
G
ILIUM
A
TIBIA
J
VERTEBRAL BODY
K
HUMERUS
C
RIBS
I
ULNA
D
RADIUS
F
LINEA ASPERA
33