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ACTION Personal Trainer Exam
Questions & Answers
Types of muscle contractions - ANSWERSconcentric, eccentric, isometric concentric - ANSWERSshortens muscle Eccentric - ANSWERSLengthening muscle Isometric - ANSWERSNo change in muscle Muscle Synergy - ANSWERSSequential activation of muscle groups Throwing a ball uses - ANSWERSEccentric Muscle Action R. E. A. D - ANSWERSRapport Empathy Assessment Development Proprioception - ANSWERSThe sense of location and position in relation to each other as a whole. 3 Major Functions or Nervous System - ANSWERSSensory Integrated Motor Immediate energy 10 sec - ANSWERSATP-CP Short term energy up to 1 minute - ANSWERSLactic Acid (Glycolytic)
Long term energy greater than 2 minutes - ANSWERSAerobic/Ocidative Periodization - ANSWERSVariations of volume and intensity in the resistance training program 3 types of warm ups - ANSWERSGeneral, Physical Activity, Passive Self Myofascial Release - ANSWERSTechnique to remove knots (foam rollers or objects to message muscles) 40-60% Carbs 10% Protein 25-30% Fat - ANSWERSActive persons diet Primary muscle specificities - ANSWERSMechanical, Neuromuscular, Metabolic F. I. D. M - ANSWERSFrequency, intensity, Duration, Mode 3 Aspects of Balance - ANSWERSStatic, Peripheral, Dynamic Biomechanics - ANSWERSMechanics of tissues, joints, and human movement Three planes of motion - ANSWERSSagittal Frontal Transverse Sagittal - ANSWERSSeparates body right to left Frontal - ANSWERSSeparates body front to back
Max heart rate x 0.6 - ANSWERSLower limit heart rate Max heart rate x by 0.85 - ANSWERSUpper limit heart rate MHR x 0.55 - MHR x 0.70 - ANSWERSHow to calculate target heart rate range Three types of Flexibility - ANSWERSCorrective Active Functional Corrective - ANSWERSFirst part of flexibility continuum Active - ANSWERSSecond phase flexibility continuum Functional - ANSWERSFinal phase flexibility continuum Calories per gram - ANSWERSCarbs- 4 Fats- 9 Alcohol- 7 Protein- 4 Resting Metabolic Rate RMR - ANSWERSBody weight x 10 + daily calories Medical Information - ANSWERSConfidentially clause protects
Pronation - ANSWERSPalms Downward Cardiac Output - ANSWERSCombined stroke volume & heart rate sit and reach test - ANSWERSMost common way to measure hamstring and lower back Supination - ANSWERSHand rotated palm up Kinetic Chain - ANSWERSNervous, muscular and skeletal system Motor units are - ANSWERSPart of muscle stimulated to cause movement Type I muscle fibers - ANSWERSslow twitch hiking Type II muscle fibers - ANSWERSFast twitch brief Burt's of energy bodybuilders/weightlifting Protein - ANSWERSBuilds and repairs body tissues and structures Alternative source of energy if no carbs heat exhaustion - ANSWERSAmount of water lost cannot be replaced quick enough signs of heat exhaustion - ANSWERSPaleness Increased pulse Headache Dizziness Muscle cramps
Partnership - ANSWERSBusiness owned by two or more people informally or by contract Order of Fitness Assessment Tests - ANSWERSNon-fatiguing Agility Max strength power test Sprint Muscular Flexibility Corporation - ANSWERSFormal business ruled by contract and by laws separate from owners/managers S corporation - ANSWERSCorporation treated as a proprietorship or partnership Sole Proprietorship - ANSWERSBusiness owned by one person and operating license is obtained from state where located independent contractor - ANSWERSTrainer paid by health clubs in exchange for training services. Information included in initial client assessment - ANSWERSGeneral health Medical history Concentric muscle action - ANSWERSProduce enough force to overcome load Shorten muscle Lifting barbell
isometric muscle contraction - ANSWERSProduce force with no lengthening Holding barbell in place Eccentric muscle action - ANSWERSProduce force while it lengthens Resistance of movement Lowering barbell Target heart rate range - ANSWERSVery light < Light 35- Moderate 56- Hard 71- Very hard > kinds of fats - ANSWERSOmega- Triglycerides Unsaturated Saturated Trans fat Pregnancy safe exercise - ANSWERSLow impact-yoga Water-swimming Aerobic-walking Weight lifting-small weight Functions of the nervous system - ANSWERSSensory- gather info Integrated- process info
Transports enzymes and hormones Maintains fluids and body temp warm up - ANSWERSShort activity that increases muscle temperature RM target - ANSWERS10 RM or target range of 3-5 RM types of warm ups - ANSWERSGeneral Activity Specific Passive Circuit training - ANSWERSGroup of activities performed one after the other with little rest to form workout regime Glycemic Index (GI) - ANSWERSRanking of carbohydrates Low 55 less Med 56- High 70- Duty of Care - ANSWERSResponsibility to protect clients from harm due to service oriented client relationship Calculate pulse - ANSWERSCount number of beats for 10sec multiply by 6 Formula for BMI calculation - ANSWERSWeight/height squared x 703
VO2 max - ANSWERSthe maximum amount of oxygen the body can take in and use during exercise 1 minute - ANSWERSLength of sit up test Shorter rest periods - ANSWERSClients beginning resistance training need _________ than advanced clients Romberg test & functional reach test - ANSWERSCommon test to test balance in elderly Under weight BMI - ANSWERSunder 18. Healthy BMI - ANSWERS19- Overweight BMI - ANSWERS25- Obese BMI - ANSWERSover 30 Calories per gram of fat - ANSWERS Calories per gram of protein - ANSWERS Calories per gram of carbohydrates - ANSWERS Calories per gram alcohol - ANSWERS RMR (resting metabolic rate) - ANSWERSWeight lbs x 10
Tort Law - ANSWERSRegulates civil wrong doing. Clients have a right to a safe environment Avoidance - ANSWERSAvoid any dangerous action that will lead to a raised risk of injury Retention - ANSWERSGives clients sense of loyalty Reduction - ANSWERSKeeping familiar with changes in industry Transfer - ANSWERSObtain liability insurance Lower range of calorie intake - ANSWERSLBWx 16 Upper range of calorie intake - ANSWERS(LBW x 16) + 500 Recovery diet - ANSWERSCarb and fluid replacement Drink water right away Eat high protein food no less than 15 min no more than 1 hr MET - ANSWERSOxygen consumption is 3.5 mL of oxygen per kilogram body weight per minute 11-23 METS (45-80mL) - ANSWERSTypical oxygen consumption Rate of Perceived Exertion (RPE) - ANSWERSScale measures feelings of effort strain discomfort and fatigue during training Low 6 - high 20
traditional periodization - ANSWERSVarying volume and intensity in a patterned way Stepwise Periodization - ANSWERSuse of increasing intensity while decreasing volume of exercise; ie - 8 reps/5 reps/3 reps Undulating Periodization - ANSWERSVolume and intensity are increased & decreased but not in a traditional pattern Diuretics - ANSWERSmedications administered to increase urine secretion in order to rid the body of excess water and salt Water exercises - ANSWERSReduces potential risks for musculoskeletal injury hamstrings & hip flexors - ANSWERSLimited flexibility of this muscle group can lead to lower back injury Plyometrics - ANSWERSMethod of power/strength training that involves eccentric contractions followed by concentric contractions Skeletal Functions - ANSWERSSupport protection leverage storage RICE - ANSWERSRest ice compression elevation used for acute musculoskeletal injury Hypertension - ANSWERShigh blood pressure 140/90 or higher hypertrophy - ANSWERS8-12 reps 3-4 sets 75-85% intensity
First level of motor control - ANSWERSFast reflex response at spinal cord Protects and prevents injury to skeletal system Second level of motor control - ANSWERSLower part of brain Timing of motor activities & control of prolonged/repetitive movements Third level of motor control - ANSWERSCerebral level controls voluntary motion Slim % body fat - ANSWERSMale 2-5 Female 10- Athletic % body fat - ANSWERSMale 6-13 Female 14- Fit % body fat - ANSWERSMale 14-17 female 21- average % of body fat: - ANSWERSMale 18-25 female 25- Overweight % body fat - ANSWERSMale 25+ female 32+
