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Certification Exam QUESTIONS WITH RIGHT ANSWERS LATEST UPDATED 2024 BY AN EXPERT TOP RANKED
Typology: Exams
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Health - Correct answer absence of disease Fitness - Correct answer degree of body functioning; ability to handle physical demands Benefits of Fitness - Correct answer 1) improves general health, wards off disease, slows aging process
Motor fitness - Correct answer Speed, agility, eye- hand and eye-foot coordination; mostly inherited, can be developed over time VO2 Max - Correct answer a measure of how much oxygen is consumed by a person per minute of exercise; athlete wears a mask during exercise to determine; the fitter a muscle, the more oxygen it draws from the blood Myoglobin - Correct answer oxygen-storing protein in the muscle Anterio-Venous Oxygen Difference - Correct answer AKA VO2 Difference; the measure of oxygen consumed by the muscles,; the different between oxygen content of the blood in the arteries andthe oxygen content of the blood in the veins Only about ___% of oxygen is utilized when a person is resting, as opposed to a potential ____% during exercise - Correct answer 25; 80 Calculating max heart rate - Correct answer 220-age Calculating lower limit of exercise heart rate range - Correct answer maximum heart rate times 0.
Calculating upper limit of exercise heart rate range - Correct answer maximum heart rate times 0. Anaerobic activity - Correct answer activities undertaken in the absence of oxygen; cannot be sustained for long periods of time; rely on fast-twitch muscle fibers; ex: weight lifting, sprinting; tested with the Anaerobic capacity test or the Wingate cycle test Aerobic/Cardiovascular activity - Correct answer ability of the body to perform exercise over an extended period of time in the presence of oxygen; relies heavily on slow-twitch fibers; ex: cycling, marathon running; increased RBC count, improved heart function Principles of fitness - Correct answer 1) Specificity
Principle of Progressive Overload - Correct answer based on the principle that when the amount of exercise (or overload) is progressively increased, the body continues to adapt and the overall level of fitness improves; when an individual is able to perform a task w/o momentary failure, the load should be increased by about 5% 3 Dimensions of Overload - Correct answer 1) Frequency
Principle of Individual Differences - Correct answer recognizes the fact that there are large differences in our ability to improve fitness and perform skills Principle of Warm-Up and Stretching - Correct answer requires that every exercise session must begin wtih a period of warming up and muscle stretching; increases blood flow for improved delievery of nutrients and removal of wastes; improves efficiency of muscle contraction Weights must be lifted ___ to ___ repetitions per set for the upper body and ___ to ___ repetitions per set for the lower body. - Correct answer 8 to 12; 12 to 15 Elements of Weight Training - Correct answer 1) weights ust be lifted for 8 to 12 reps per set for the upper body and 12 to 15 reps per set for the lower body
Methods of Increasing Intensity - Correct answer 1) super sets
employed when one is no longer able to coplete a set of repetitions at a normal range of motion ___ sets of a particular exercise are enough to stimulate muscles - Correct answer 5 How long should you rest between sets? - Correct answer About 60 seconds Abduction/Abductor - Correct answer movement away from the midline, occuring in the frontal plane; a muscle that performs this action Adduction/ Adductor - Correct answer movements towards the midline, occuring the frontal plane; a muscle that performs this action Agility - Correct answer a component of fitness which enables a person to move, change direction and position of the body quickly. This ability is inherent in the person and cannot be improved to a large extent. The Illinois Agility Run Test is used to measure agility. Agonist - Correct answer the muscle which is directly responsible for the movement at a joint.
Anabolic Steroids - Correct answer artificially produced male hormones. They are used by athletes to boost power and performance. These steroids can, however, lead to liver damage. Antagonist - Correct answer a muscle that has an action opposite to that of the muscles directly responsible for the movement of a joint. Blood Pressure - Correct answer Blood pressure is a measure of the force of blood that is exerted against the walls of the blood vessels. Blood pressure changes during exercise and increases dramatically during intensive exercises. Blood pressure is expressed as two numbers, e.g., 120/80. The above mentioned blood pressure values are read as: One hundred twenty over eighty. The first value is the systolic pressure. The second value is the Diastolic Pressure. Systolic Pressure - Correct answer The first value when reading blood pressure; the pressure exerted when the heart is pumping blood Diastolic Pressure - Correct answer The second value when reading blood pressure; the pressure on the arteries when heart is relaxed
Body Mass Index (BMI) - Correct answer BMI is measured by dividing a person's body mass (in kilograms) by the square of his/her height The critical values for BMI for males and females are ___ and ____ respectively. - Correct answer 27.8;
Formula for calculating BMI - Correct answer BMI= Mass (kg)/(height (m))^2=(mass (lb)/(height (in))^2) (703)=(mass (lb)/(height (ft))^2)(4.88)=(mass (st)/height (in.))^2)(9840) Burnout - Correct answer used to refer to the loss of enthusiasm and energy related to an activity due to excessive levels of a particular activity. Carbohydrates - Correct answer an organic compound containing carbon, hydrogen, and oxygen. Carbohydrates form an essential part of every diet. Cartilage - Correct answer a firm connective tissue that provides protection to the bone, e.g. the knee joint, from wear and tear. Another type of cartilage also provides structure to some body parts e.g. the nose.
Concentric Muscle Contraction - Correct answer Concentric muscle contraction involves muscle shortening while contracting e.g. the biceps while lifting the weight during the bicep curl. Cool down - Correct answer the period of light activity following any exercise during which the heart rate remains elevated. It helps to remove lactic acid from the body and ensures quick recovery. This also helps in avoiding dizziness after exercise Eccentric Muscle Contraction - Correct answer involves the lengthening of a muscle during movement e.g. the bicep while lowering the weight during the bicep curl. Extension - Correct answer any movement that involves an increase in the angle of the articulating bones e.g. straightening a bent elbow. The muscle which causes an extension is called an extensor. Flexion - Correct answer movement that leads to a decrease in the angle between two articulating bones e.g. at the elbow during the bicep curl when the weight is brought up towards the shoulder. The muscle that causes flexion is called the flexor.
Glycogen loading - Correct answer refers to the deliberate increase of the intake of carbohydrates to increase glycogen in the body. Glycogen - Correct answer a term used to refer to the stored form of carbohydrates in the body. Glycogen is stored in the liver and muscles and used by the body along with fat to generate energy. The glycogen consumption increases with high intensity exercises. Athletes try to increase glycogen in their bodies before taking part in sports events. Hemoglobin - Correct answer component of blood that performs the function of transporting oxygen and carbon dioxide to and from the muscle cells. The normal level of hemoglobin should be 14-18 g per deciliter of blood for males and 12-16 g per deciliter of blood for females. Isokinetic Muscle Contraction - Correct answer occurs when the speed of the shortening of the muscle remains constant over the entire range of motion. This type of contraction usually relies on special gym equipment. Isometric Muscle Contraction - Correct answer occurs when the muscle length remains static during exercise. This occurs when the force of the muscle
equals the weight of the force applied on the muscle e.g. if you hold a weight in your hand with an outstretched arm for 10 seconds. Isotonic Muscle Contraction - Correct answer occurs when the tension remains constant while the muscle shortens. Weight training is a classic example of isotonic muscle contraction. Karvonen Principle - Correct answer a method of measuring the correct intensity of training for an individual. The formula for its computation is given below. Target heart rate= - Correct answer Percentage of maximum heart rate reserve + resting heart rate Maximum heart rate reserve= - Correct answer Maximum heart rate (ie.220 - age) - Resting heart rate A training zone intensity of -% of the maximum heart rate reserve should be used for an average athlete - Correct answer 60; A training zone intensity of -% of the maximum heart rate reserve should be recommended as a generalization. - Correct answer 50;
Ligament - Correct answer a strong fibrous connective tissue that attaches one bone to another. Maximum Oxygen Uptake (VO2 Max) - Correct answer the maximum amount of oxygen that can be taken in, absorbed and used by the muscles per minute. The maximum oxygen uptake is high for athletes like marathon runners. Obesity - Correct answer a term used to refer to excessive body fat. Typically, men with more than 20% fat and women with more than 35% fat are clinically obese. Over-training - Correct answer a condition that arises due to an imbalance between training and recovery. This can lead to muscle ache, fatigue, loss of appetite and sleep disturbance. It is therefore recommended that athletes rest between heavy training sessions. Participation Pyramid - Correct answer refers to the various levels of sports participation leading up to the professional level. It consists of four levels. They are:
Resistance Training - Correct answer Resistance training refers to any type of training or exercise where resistance is applied to the body e.g. running up hills (against gravity) or weight training. Respiratory Exchange Ratio (RER) - Correct answer calculated by dividing the volume of carbon dioxide expired per minute by the volume of oxygen uptake per minute. The closer this value is to 1, the more the body is using glycogen as an energy source. If the body is using fat as an energy source, the value will be closer to 0.7. Rotator - Correct answer The muscle which causes rotation SAQ (Speed, Agility, and Quickness) - Correct answer a type of training specifically designed to improve the speed, agility and quickness of the performer. This includes ladder and polymetric drills. Slow Twitch Muscle Fibers - Correct answer the muscle fibers that are designed for endurance and high aerobic activity. They can produce a large amount of energy using oxygen. For example, marathon runners and cyclists have a lot of these
Strength - Correct answer refers to the maximum force that can be developed within a muscle or group of muscles during a single contraction. It can be developed by special training called strength training the most common form of which is weight training. Synergist - Correct answer the muscle which contracts to enhance the efficiency of the muscle primarily important for the movement of a joint. Tendon - Correct answer connective tissue which is responsible for attaching the skeletal muscle to the bone. Warm up - Correct answer refers to a period of light activity before exercise that helps to avoid injury and soreness and helps the individual to get ready for the exercise. It consists of three stages. Stage 1 involves continuous activity such as jogging. Stage 2 consists of stretching and stage 3 consists of skill- related practice e.g. serving in tennis. Estimated target heart rate for 20 year olds - Correct answer 100-170; max of 200 Estimated target heart range for 25 year olds - Correct answer 98-166; max of 195
Estimated target heart range for 30 year olds - Correct answer 95-162; max of 190 Advantages of Stretching - Correct answer • It decreases the risk of injury