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1. Types of muscle contractions: concentric, eccentric, isometric 2. concentric: shortens muscle 3. Eccentric: Lengthening muscle 4. Isometric: No change in muscle 5. Muscle Synergy: Sequential activation of muscle groups 6. Throwing a ball uses: Eccentric Muscle Action 7.R.E. A. D: Rapport Empathy Assessment Development 8. Proprioception: The sense of location and position in relation to each other as a whole. 9. 3 Major Functions or Nervous System: Sensory Integrated Motor 10. Immediate energy 10 sec: ATP-CP 11. Short term energy up to 1 minute: Lactic Acid (Glycolytic) 12. Long term energy greater than 2 minutes: Aerobic/Ocidative 13. Periodization: Variations of volume and intensity in the resistance training pro- gram 14.3 types of warm ups: General, Physical Activity, Passive 15. Self Myofascial Release: Technique to remove knots (foam rollers or objects to message muscles) 16. 40-60% Carbs 10% Protein 25-30% Fat: Active persons diet 17. Primary muscle specificities: Mechanical, Neuromuscular, Metabolic 18. F. 1. D. M: Frequency, intensity, Duration, Mode 19.3 Aspects of Balance: Static, Peripheral, Dynamic 20. Biomechanics: Mechanics of tissues, joints, and human movement 21. Three planes of motion: Sagittal Frontal Transverse 22. Sagittal: Separates body right to left 23. Frontal: Separates body front to back Active isolated Dynamic 30. Lean Body Weight LBW: Body fat % x weight 31. Glycemic Index: Ranks carbs based on simplicity Simple carbs High Gl Complex carbs Low Gl 32. 220-age: Max Heart Rate 33. Max heart rate x 0.6: Lower limit heart rate 34. Max heart rate x by 0.85: Upper limit heart rate 35. MHR x 0.55 - MHR x 0.70: How to calculate target heart rate range 36. Three types of Flexibility: Corrective Active Functional 37. Corrective: First part of flexibility continuum 38. Active: Second phase flexibility continuum 39. Functional: Final phase flexibility continuum 4] 40. Calories per gram: Carbs- 4 Fats- 9 Alcohol- 7 Protein- 4 41. Resting Metabolic Rate RMR: Body weight x 10 + daily calories 42. Medical Information: Confidentially clause protects 43. Pronation: Palms Downward 44. Cardiac Output: Combined stroke volume & heart rate 45. sit and reach test: Most common way to measure hamstring and lower back 46. Supination: Hand rotated palm up 47. Kinetic Chain: Nervous, muscular and skeletal system 48. Motor units are: Part of muscle stimulated to cause movement 49. Type | muscle fibers: slow twitch hiking 50. Type Il muscle fibers: Fast twitch brief Burt's of energy bodybuilders/weightlift- ing 51. Protein: Builds and repairs body tissues and structures Alternative source of energy if no carbs 54. heat stroke: Body no longer can control temperature 55. Signs of heat stroke: Flushed hot dry skin No sweat Confusion Dizziness Unconsciousness 56. Primary warning signs of over training: Life signs Training signs Health signs 57. Signs of dehydration: Sticky dry mouth Fatigue Headache Dizziness 58. Common legal claims for personal trainers: Slip and fall Equipment usage Supplements Sexual harassment Proper qualifications Emergency response Client confidentiality 59. Partnership: Business owned by two or more people informally or by contract 60. Order of Fitness Assessment Tests: Non-fatiguing Agility Max strength power test Sprint Muscular Flexibility 61. Corporation: Formal business ruled by contract and by laws separate from owners/managers 62. S corporation: Corporation treated as a proprietorship or partnership 63. Sole Proprietorship: Business owned by one person and operating license is obtained from state where located 64. independent contractor: Trainer paid by health clubs in exchange for training services. 65. Information included in initial client assessment: General health Medical history 66. Concentric muscle action: Produce enough force to overcome load Shorten muscle Lifting barbell Weight lifting-small weight 72. Functions of the nervous system: Sensory- gather info Integrated- process info Motor- respond 73. Exercises for arthritis: Range of motion Strengthening Endurance 74. Type | Diabetes Mellitus: -insulin dependent - caused by autoimmune destruction of the beta cells of the pancreas leading to little or no production of insulin - require regular injections of insulin to permit entry of glucose into cells 75. Type Il Diabetes: body produces insulin but the insulin cannot be used by body cells 76. RMR caloric intake method: (Body weight x 10) + calories used 77. LBW caloric intake method: Body fat % x weight= pounds of body fat Weight - pounds of body fat = LBW LBW x 16 = lower limit Lower limit + 500= upper 78. cardiovascular system functions: Transports blood to body Distribution of nutrients to cells Removal of waste Regulates ph Transports enzymes and hormones Maintains fluids and body temp 79. warm up: Short activity that increases muscle temperature 80. RM target: 10 RM or target range of 3-5 RM 81. types of warm ups: General Activity Specific Passive 82. Circuit training: Group of activities performed one after the other with little rest to form workout regime 83. Glycemic Index (Gl): Ranking of carbohydrates Low 55 less Med 56-69 High 70-99 98. Calories per gram alcohol: 7 99. RMR (resting metabolic rate): Weight lbs x 10 100. Sendentary lifestyle: 20-40% rmr 101. moderately active: 49-60% rmr 102. very active: 60-80% rmr 103. Range of Motion (ROM): extent of movement of a joint 104. Manual Muscle Testing (MMT): Determines Capability of muscles strength 105. 2 places to check pulse: Thumb side of wrist Neck just below the jaw along the throat 106. contact law: Regulates laws that govern individuals who enter into a contract 107. informed consent: Ensuring clients understand they are voluntarily entering into activities set forth by trainer 108. Negligence: Failure to comply with known standards 109. Waiver: Document signed by clients that they know participating in activities that may cause harm and wave legal action if injured 110. Risk Management: Processes in place to ensure the least amount of harm will come to clients. 111. Tort Law: Regulates civil wrong doing. Clients have a right to a safe environ- ment 112. Avoidance: Avoid any dangerous action that will lead to a raised risk of injury 113. Retention: Gives clients sense of loyalty 125. Diuretics: medications administered to increase urine secretion in order to rid the body of excess water and salt 126. Water exercises: Reduces potential risks for musculoskeletal injury 127. hamstrings & hip flexors: Limited flexibility of this muscle group can lead to lower back injury 128. Plyometrics: Method of power/strength training that involves eccentric con- tractions followed by concentric contractions 129. Skeletal Functions: Support protection leverage storage 130. RICE: Rest ice compression elevation used for acute musculoskeletal injury 131. Hypertension: high blood pressure 140/90 or higher 132. hypertrophy: 8-12 reps 3-4 sets 75-85% intensity 133. Endurance: 12-25 reps 2-3 sets 40-70% intensity 134. Strength: 1-5 reps 4-6 sets 85-100% intensity 135. PAR-Q: Physical Activity Readiness Questionnaire, which is used to establish an individual's fitness for physical activity 136. ACSM recommends: Only 1-2lbs a week loss 137. skeletal muscle: Makes up 50% of body's muscle mass 138. Fiber: Complex carb that can't be digested by body and goes straight to digestive system 151. average % of body fat:: Male 18-25 female 25-31 152. Overweight % body fat: Male 25+ female 32+ 
