BMR is the amount of energy expended to support the ongoing metabolic work of the
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body’s cells at rest.
What is the Institute of Medicine's recommended intake of carbohydrates, proteins
and fats?
45-65% carbohydrates, 10-35% protein, 20-35% fat.
Give an example of a saturated fat
Any fat that is solid at room temperature and/or palm and coconut oil.
According to the Food Guide Pyramid which category of foods offer high-quality protein?
Meats.
What is ballistic stretching?
Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater ROM.
What can you do to increase the efficiency in the process of reciprocal innervation?
A good warm up.
What sensory receptor activates the stretch reflex mechanism?
Muscle spindle.
Define the term elastic
The ability to return back to their original shape.
What percent of body fat for men and women is considered obese?
Men 25% and Women 32%.
What are some recommendation you might make to a client with osteoporosis?
Avoid high impact aerobics, uncontrolled spinal flexion, decrease caffeine intake,
increase weight bearing activities and insure and adequate intake of calcium and
vitamin D.
When training a client with AIDS/HIV, why is it important to wash your hands?
To protect them from being exposed to other infections
Are sit ups a recommended exercise for a pregnant woman in her second trimester?
No.
Define diastasis.
Diastasis is the separation of the rectus abdominis muscle.
Considerations when training someone with AIDS/HIV include:
Washing your hands to protect the client from exposure to other infections.
When training a client with osteoporosis, is it better to perform weight-bearing or non
weight-bearing exercise?
Weight-bearing exercise.
Define a 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.
Give an example of a Class II lever system.
A wheel barrow, can opener or the MTP joint in plantar flexion.
What is a Q angle?
Is formed by the longitudinal axis of the femur and the line of pull of the patellar
ligament.
What is a Carrying Angle?
The angle formed between the humerus and the forearm.
What is the normal range of motion in shoulder flexion?
160-180 degrees.
What are the prime movers in a leg press?
Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.
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.
A normal blood pressure reading is:
120/80 mm/Hg.
The stretch shortening cycle is the sequence of:
Eccentric action followed by a concentric action.
Force times distance divided by time equals? (F x D÷T=)?
Power.
Dividing the body weight in kilograms by the height in meters squared (kg/m2)
equals:
Body Max Index (BMI).
A BMI measurement of 32 may be considered:
Class 1 obesity.
What is the metronome setting for the 3-minute step test?
96 bpm.
How many beats per minute should you set the metronome at for the YMCA 3-minute
step test?
96 beats per minute (bpm).
Subcutaneous fat levels in individuals are affected by:
Gender, body type, age and activity levels.
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
What are signs of heat exhaustion?
Pale, clammy skin, rapid weak pulse, weakness, headache or nausea.
True or False? When someone suffers from an epileptic seizure you should place a hard
object between the person’s teeth.
False.
How many minutes should you arrive before your training appointment and what
should you do when you get there?
10 - 15 minutes.
What are the five most important points to look for on a client profile?
Goals, Experience, Medical History, Career or Job and Signature.
How often should you call back your intros?
At least once.
What is the most important aspect to focus on when trying to sell services to a potential
client?
Their goals.
What is Plycometrics
also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).
