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1. three major functions of the nervous system: 1. sensory 2. integrative 3. motor 2. three types of neurons: 1. interneurons= singles from one neuron to another 2. motor neurons= spinal cord or brain to other parts of the body 3. sensory neurons= body to spinal cord or brain 3. central nervous system: brain and spinal cord 4. peripheral nervous sytem: all the nerves in the body 5. CNS: four major sections of the brain: 1. cerebrum= largest part of the brain (80%), left and right hemispheres 1] 2. diencephalons= center part of the brain 3. cerebellum= rear part of the brain 4. brain stem= connects the cerebrum and cerebellum to the spinal cord 6. PNS: 1. voluntary nervous system (somatic)= signals skeletal muscles to contract voluntary movements 2.involuntary nervous system (autonomic)= relates the contraction of internal or- gans, heart rate, digestion, and breathing 7. skeletal system: -major function= to provide form and shape to the body -axial skeleton= skull, rib cage, vertebral column -appendicular skeleton= upper and lower extremities -206 bones, 177 voluntary movement -synovial joints= 80% of joints in body 8. muscular system: - a single muscle is built from many bundles of muscle fibers called fascicule 9. three types of muscle tissue: 1. cardiac= walls of the heart 2. smooth= composes the epithelial of other hollow organs 3. skeletal= attached to skeleton, voluntary 14. respiratory sytem (pulmonary system): -made up of soft tissue and skeletal structures -major function= all cells function properly 15. three energy systems: 1. immediate energy (ATP-CP system) 2. short term energy (lactic acid or glycolytic system) 3. long term energy (aerobic or oxidative system) 16. biomechanics: -use of engineering principles and applying them to biological organisms (mechanics of tissues, joints, and human movement) 17. biomechanics and exercise: anatomy: 1. muscles composed of millions of fibers 2. these fibers are wrapped by fascia, or connective tissue, called endomysium 3. endomysium forms bundles that are surrounded by another layer of tissue called the perimysium 4. perimysium covered by a fibrous facial layer called the epimysium 5. epimysium extends from the tendons that connect the bones to muscles 18. five biomechanics benefits of warm-up: 1. cardiorespiratory enhancements 2. prevents premature fatigue during workouts 4] 3. heighten body temp 4. enhances motor skills and brain transitions for continuos activity 5. symtoms of pain, stress, or discomfort from the skeletal muscles or cardiovascular systems are increased 19. four reasons to cool-down: 1. delays the onset of muscle soreness after activity by reducing lactic acid build up 2. if exercise is stopped abruptly, heart will not get enough oxygen and this can cause dizziness or fainting 3. can keep muscle fibers warm for a lengthened amount of time 4. excess adrenaline released during exercise can be used up 20. kinematics: -study of human motion, describes and analyzes motion without reference to mass, force, or other circumstances 21. five primary variables of kinematics: 1. timing of movement 2. positioning 3. rearrangement 4. speed 5. acceleration 22. anatomical locations: 1. superior (upper) 5} 6. posterior (back) 7. medial (middle) 8. lateral (side) 9. contralateral (opposite side) 10. ipsilateral (same side) 23. planes of motion: 1. sagittal plane= divides body into left and right sides 2. frontal plane= divides body into front and back 3. traverse plane= divides body into upper and lower 24, range of motion (ROM): - measure of the body's flexibility by observing the number of degrees the body can move through a set of neutral positions and exercises -pronation (downward movement) -supination (upward movement) 25. synergy: -term used to describe the functional grouping of muscles 26. proprioception: -being able to sense the location and position of parts of the body in relation to each other and the body as a whole 7} 27. two categories and three main groups of proprioceptors: -proprioceptors= specialized nerve endings that respond to the subconscious sense of position and movement 1. muscle cells 2. tendon cells 1. ligament, joint, skin 2. neck, inner ear 3. muscle 28. initial client assessment: 1. occupation 2. lifestyle 3. physical activities 4. hobbies 5. nutrition 29. medical history section of initial client assessment: 1. injuries 2. surgeries 3. diseases and medical conditions 4. medications 5. body fat 6. body mass index (BMI) 7. step test 8. walk test 9. muscular performance 31. best order for fitness assessments: 1. non-fatiguing tests 2. agility tests 3. maximal strengthened power tests 4. sprint tests 5. muscular endurance tests 6. flexibility tests 32. heartbeats per minute (BPM): -count the number of heartbeats for 10 seconds then multiply by 6 33. maximum heart rate: 220-age 34. exercise heart rate: resting heart rate + [0.6 x (maximum heart rate-resting 10/ heart rate)] 35. the sit and reach test: -test that measures flexibility 36. pinch test: -measures body fat 37. body mass index (BMI): - weight (kg) / [height (m)]42 - weight (Ib) / [height (in)]*2 x 703 38. step test: -used to measure cardiovascular endurance and assess overall aer- obic capacity 39. muscular performance tests: - push-up test - the sit-up test - squat test 40. physiological factors to consider in designing programs: 1. types of muscle actions 2. energy usage 3. the kinetic chain 4. proper positioning 41. types of training used in exercise program design: 1. balance/ stability training 43. aspects of personal fitness that are included in program design: -anatomy, physiology, kinesiology, basic nutrition and knowledge of training, special popula- tions 44. the three primary resistance training goals: 1. hypertrophy 2. muscular strength 3. muscular endurance 45. cross-training: -using a variety of modes of cardiovascular training 46. how is exercise intensity measured?: -by the amount of oxygen consumed during exercise and the number of calories burned 47. what is periodization: -the use of progressive cycling in resistance training -four types=traditional,stepwise, undulating, overreaching 48. three types of warm-ups: 1. general warm-up 2. activity-specific warm-up 3. passive warm-up 49. three types of flexibility: 1. corrective flexibility 2. active flexibility 3. functional flexibility 50. stretching techniques: 1. static stretching 2. passive stretching 3. active and active assistive stretching 4. proprioceptive neuromuscular facilitation stretching (PNF) 5. ballistic stretching 6. dynamic stretching 51. three factors for workout design: -warming up, proper breathing, maintaining posture 52. flexibility continuum: -functional, active, corrective 53. balance: -the body's ability to maintain equilibrium by controlling the body center of gravity over its base support 54. coordination: - complex process in which motion of the body is conducted through a combination of muscle groups working together with appropriate timing 55. agility: - ability to control the direction of the body or body parts during move- ment 56. what is cardiorespiratory training?: -an activity used to improve the body's ability to process and deliver oxygen by using intense movements and activities that stimulate the cardiovascular system 59. two ways to calculate recommended caloric intake: 1. resting metabolic rate (RMR) = (bodyweight x 10) + (formal exercise calories) + (daily activity) 2. lean body weight (LBW) = subtract body fat from total weight - lower range= LBW x 16 - upper limit = add 500 calories to lower range 60. daily calories: - 40-60% carbohydrates - 25-30% fats 61. three main types of omega-3 fatty acids: 1. docosahexaenoic acid (DHA) 2. eicosapentaenoic acid (EPA) 3. Alpha-linolenic acid (ALA) 62. unsaturated fats: 1. mono-unsaturated fats= one double bond, olive and canola oil 2. poly-unsaturated fats= double bonds, 63. trans fat: -have been "hydrogenated+. processed foods, cake and chips 64. most common complaint made by clients against their personal trainer: - slipping and falling 65. READ acronym: rapport, empathy, assessment, development 66. the components of a business plan: -budget, established policies for employ- ees and clients, advertisements, and profits 67. what website should you check to ensure the online certification pro- gram chosen is accredited?: National Organization for Competency Assurance at www.noca.org 
