Download ACTION PERSONAL TRAINER CERTIFICATION and more Exams Nursing in PDF only on Docsity!
ACTION PERSONAL TRAINER CERTIFICATION
Three major functions of the nervous system✔✔
- Sensory
- Integrative
- Motor
Three types of neurons✔✔
- Interneurons= singles from one neuron to another
- Motor neurons= spinal cord or brain to other parts of the body
- Sensory neurons= body to spinal cord or brain
Central nervous system✔✔brain and spinal cord
Peripheral nervous sytem✔✔all the nerves in the body
CNS: four major sections of the brain✔✔
- Cerebrum= largest part of the brain (80%), left and right hemispheres
- Diencephalons= center part of the brain
- Cerebellum= rear part of the brain
- Brain stem= connects the cerebrum and cerebellum to the spinal cord
PNS✔✔
- Voluntary nervous system (somatic)= signals skeletal muscles to contract voluntary movements
- Involuntary nervous system (autonomic)= relates the contraction of internal organs, heart rate, digestion, and breathing
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
Muscular system✔✔- a single muscle is built from many bundles of muscle fibers called fascicule
Three types of muscle tissue✔✔
- Cardiac= walls of the heart
- Smooth= composes the epithelial of other hollow organs
- Skeletal= attached to skeleton, voluntary
Three muscle actions✔✔
- Concentric= muscle fibers are shortened, contractions
- Eccentric= muscles lengthen
- Isometric= tension on the muscle
Three types of muscle pain after workout✔✔
- Muscle soreness
- Muscle and joint soreness= few hours after workout
- delayed-onset muscle soreness (DOMS)= lasts for a few days
Cardiorespiratory system✔✔-offer oxygen, protective agents, and nutrients to the tissues of the kinetic chain (muscular, articular, neural systems)
Cardiovascular system three compounds✔✔
- Heart
- Blood vessels carrying blood between heart and tissue
- Blood
Respiratory sytem (pulmonary system)✔✔ -made up of soft tissue and skeletal structures -major function= all cells function properly
Three energy systems✔✔
- Immediate energy (ATP-CP system)
- Short term energy (lactic acid or glycolytic system)
- Long term energy (aerobic or oxidative system)
Biomechanics✔✔-use of engineering principles and applying them to biological organisms (mechanics of tissues, joints, and human movement)
- Inferior (lower)
- proximal (toward center)
- distal (away from center)
- Anterior (front)
- Posterior (back)
- Medial (middle)
- Lateral (side)
- contralateral (opposite side)
- ipsilateral (same side)
Planes of motion✔✔
- Sagittal plane= divides body into left and right sides
- Frontal plane= divides body into front and back
- Traverse plane= divides body into upper and lower
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)
Synergy✔✔-term used to describe the functional grouping of muscles
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
Two categories and three main groups of proprioceptors✔✔-proprioceptors= specialized nerve endings that respond to the subconscious sense of position and movement
- Muscle cells
- Tendon cells
- Ligament, joint, skin
- Neck, inner ear
- Muscle
Initial client assessment✔✔
- Occupation
- Lifestyle
- Physical activities
- Hobbies
- Nutrition
Medical history section of initial client assessment✔✔
- Injuries
- Surgeries
- Diseases and medical conditions
- Medications
Physical assessment section✔✔
- Pulse
- Blood pressure
- Flexibility
- Posture
- Body fat
- Body mass index (BMI)
- Step test
- Walk test
- Muscular performance
Best order for fitness assessments✔✔
- non-fatiguing tests
- Agility tests
- Maximal strengthened power tests
- Sprint tests
- Muscular endurance tests
- Flexibility tests
Heartbeats per minute (BPM)✔✔ -count the number of heartbeats for 10 seconds then multiply by 6
Two forms of overtraining✔✔-sympathetic and parasympathetic
Aspects of personal fitness that are included in program design✔✔-anatomy, physiology, kinesiology, basic nutrition and knowledge of training, special populations
The three primary resistance training goals✔✔
- hypertrophy
- muscular strength
- muscular endurance
Cross-training✔✔-using a variety of modes of cardiovascular training
How is exercise intensity measured?✔✔-by the amount of oxygen consumed during exercise and the number of calories burned
What is periodization✔✔-the use of progressive cycling in resistance training -four types=traditional, stepwise, undulating, overreaching
Three types of warm-ups✔✔
- general warm-up
- activity-specific warm-up
- passive warm-up
Three types of flexibility✔✔
- corrective flexibility
- active flexibility
- functional flexibility
Stretching techniques✔✔
- static stretching
- passive stretching
- active and active assistive stretching
- proprioceptive neuromuscular facilitation stretching (PNF)
- ballistic stretching
- dynamic stretching
Three factors for workout design✔✔-warming up, proper breathing, maintaining posture
Flexibility continuum✔✔-functional, active, corrective
balance✔✔-the body's ability to maintain equilibrium by controlling the body center of gravity over its base support
Coordination✔✔- complex process in which motion of the body is conducted through a combination of muscle groups working together with appropriate timing
Agility✔✔- ability to control the direction of the body or body parts during movement
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
What is the first and most fundamental component of biomechanics function in
sports performance?✔✔balance
Glycemic index✔✔-ranking of carbohydrates based on their simplicity
Two ways to calculate recommended caloric intake✔✔
- resting metabolic rate (RMR) = (bodyweight x 10) + (formal exercise calories) + (daily activity)
- lean body weight (LBW) = subtract body fat from total weight
- lower range= LBW x 16
- upper limit = add 500 calories to lower range
daily calories✔✔- 40-60% carbohydrates
