The study that uses principles of physics to quantitatively study how forces interact within the body:
Biomechanics
The movement of a body part away from the middle of the body:
Abduction
The 3 components of the Kinetic Chain:
Nervous system
Skeletal system
Muscular system
When excited, which of the following sensory receptors will cause an activated muscle to relax through the process of autogenic inhibition
D. Golgi Tendon Organs
The anatomical location that refers to a position above a reference point:
Superior
Anatomic Locations
Position below a point of reference
Inferior
Anatomic Locations
Position nearest the center of the body, or point of reference
Proximal
Anatomic Locations
Positioned farthest from the center of the body, or point of reference
Distal
Anatomic Locations On the front of the body
Anterior (ventral)
Anatomic Locations
On the back of the body
Posterior (dorsal)
Sensory receptors responsible for sensing distortion in body tissue
Mechanoreceptors
3 planes of motion
Frontal
Sagittal
Transverse
Examples of Sagittal plane exercises:
Biceps curl
Triceps pushdown
Squat
Front lunge
Calf raise
Walking
Running
Vertical jumping
Climbing stairs
Examples of Frontal plane exercises:
Side lunge
Side shuffle
Side lateral raise
Examples of Transverse plane exercises:
Trunk rotation
Throwing
Golfing
Swinging a bat
Muscles that act as prime movers / most responsible for a particular movement
Agonist
Muscles that assist prime movers
Synergist
Support or stabilize the body while the prime movers and synergist perform the movement patterns
Stabilizer
Muscles that perform the opposite action of a prime mover
Antagonist
Core Stabilization exercises:
Marching
Floor bridge
Floor prone cobra (fish out of water)
Prone iso-ab (plank)
Core Strength exercises:
Ball crunch
Back extensions
Reverse crunch
Cable rotations
Core Power exercises:
Rotation chest pass
Ball medicine ball pullover throw
Front medcine ball oblique throw
Woodchop throw
Exercises that emphasize an agonist immediatley followed by an exercise that emphasize the antagonist are known as:
Compound set
An environment that is said to be proprioceptively enriched is one that works on challenging what:
Internal balance & Stabilization
Connective tissue such as tendons & ligaments repair very slowly due to a lack of:
Blood supply
The plane of motion that divides the body into two halves of front and back, thereby allowing for side to side movement:
Frontal plane
Hypertension is defined as blood pressure greater than:
140/90 Hg
Reactive training helps to improve which of the following:
D. Rate of force production
How many calories does one fat yield:
9
Successful people who know what they want from life have been shown to lead lives that are characterized by:
Purpose
Meaning
Passion
Lifestyle questions that the health & fitness professional should ask in the initial assessment:
What are your recreational activies or hobbies
A client who exhibits the movement compensation of excessive forward lean during overhead squat assessment should foam the:
Soleus (calve muscle)
To assess BMI; what is the equation used:
Divide body weight (kilos) by height (in meters squared)
Severe BMI scores begins with:
35
Mild = 25-30
Moderate = 30 - 35
Severve = >35
Compensation of the knees caving inward during overhead squat assessment would implicate:
Adductor complex as being tight
When the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kenetic chain, what will develop:
Postural distortion patterns
What test the upper extremity neuromuscular efficiency:
Pushing assessment
The type of bloop pressure that signifies the minimum pressure within the arteries through a full cardiac cycle:
Diastolic BP
Range is 80 to 85Hg
During an overhead squat assessment a client demonstrates an arched lower back; what stretch would be most appropriate:
C. Static kneeling hip flexor stretch
What is the correct position of the back leg during the cable rotation exercise:
Triple extention
The study that uses principle of physics to quantitatively study how forces interact within the body:
Biomechanics
What nutrient is responsible for acting as transports for vitamins A, D, E, and K:
Fat
What percentage of comuunication is based on physiology (stance, eye contact etc.):
55%
After becoming a credentialed personal trainer, how many CEU's are required per two year time period:
2.0
3 example of believe as a powerful predictor of success:
Hope
Self-efficacy
Focus & Control
Consumption of which are associated with lower incidence of heart disease, lower incidence of cancer, maintaing good intestinal motlity and helps regulate the body's absorption of glucose:
D. fiber
What % of communication is based on words:
7%
3 examples of essential questions to ask a client in the initial appointment:
1. What are you trying to achieve
2. What is most important about achieving that goal
3. How long has it been a goal
Approximately how many amino acids does the body use:
20
Individuals who engage in higher level visonary thinking, as well as lower level strategic thinking are known as:
Flexible thinkers
The three phases of flexibility training:
Corrective
Active
Functional
Active flexibility uses the priciples of:
a. Reciprocal inhibition
b. Autogenic inhibition
a. Reciprocal inhibition
What type(s) of stretching stimulates the Golgi tendon organ and produces autogenic inhibition
Static stretching & Self-myofascial release
What are the two stretching techniques utilized in corrective flexibility:
Self-myofascial realease
Static stretching
What is an indicator that a client is ready to move from Stage One to Stage Two in the cardiorespiratory training program
Maintaing Zone 1 heart rate for 30 minutes 2-3 times a week
What are the benefits of a warm-up:
Increases heart & respiratory rate
Increases tissue temperature
Increases psychological preparation for bouts of exercise
NASM suggests that the cardiorespiratory portion of a warm-up should last up to how long:
10 minutes at a low-to-moderate intensity
Sufficient time for a cool-down period is approximately
5 to 10 minutes
Warm-up components for the Stabilization level clients:
Self-myofascial release
Static stretching
Cardiorespiratory exercise
Warm-up components for the Strength level clients:
Self-myofascial release
Active-isolated stretching
Cardiorespiratory exercise
Warm-up components for the Powerlevel clients:
Self-myofascial release
Dynamic stretching
F.
I.
T.
T.
E.
Frequency
Intensity
Time
Type
Enjoyment
Trauma to the tissue of the body creates inflamation resulting in muscle spasm and adhesions. If left unchecked these adhesions can begin to form permanent structural changes in the soft tissue evident by which law?
Davis's Law
It has been shown that obesity-related health problems begin to increase when a person's BMI exceeds
D. 25
During a single leg squat assessment a client's knee move inward. This indicates which of the following muscles as being underactive:
D. Gluteus medius
Ankle sprains have been shown to decrease neural control to which of the following muscles:
A. Gluteus medius
What is the appropriate weight increase, following warm-up when performing a lower extremity strength assessment (squat)?
D. 30-40 lbs
A client who exhibits the arms falling forward during an overhead squat assessment could benifit most from performing which of the following strengthening exercises?
A. Squat to row
What are the average resting heart rates for a male and female
Male 70
Female 75
When performing the 3-minute step test, how much time does the health and fitness professional allow the client to take before measuring recovery rate:
C. 60 seconds
An example of an objective assessment would include which of the following:
D. Heart rate
When performing circumference measurements, where should the health & fitness professional measure the waist
The narrowest part of the waist
What assessment best measures lower extremity agility & neuromuscular control
Shark skill test
If it is noticed that a client's arms fall forward during the descent part of the overhead squat assessment. What would likely be considered weak (underactive)
Lower trapezius
The core is defined as:
Lumbo-pelvic-hip complex
Thoracic spine
Cervical spine
Joint motion is refered to as
Arthrokinematics
Resistance training can become a hindrance if the improper assessment and poor flexibility protocal the anatomical location referring to a position on the same side of the body
Ipsilateral
During a squat exercise which muscle serves as the synergist:
A. Hamstrings
Balance is what type of process:
Static & Dynamic
Research has demonstrated higher volume training (3-4 sets @ 9-20 reps) produce what type of training adaptations:
A. Cellular
The preferred resistance training system for using the OPT model is:
a. Vertical loading
b. Horizontal loading
a. Vertical loading
What type of exercise would a single-leg balance be considered:
B. Balance-stabilization
What exercise represents a back-stabilization exercise: