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NCEP Certification Study Guide
1. 7 primary movements: push, pull, bend, twist, squat, lunge, gait
2. Name at least 5 benefits of exercise.: Better appearance, improved health, feeling better,
performing better, and stress reliever
3. What are the components of Fitness?: Nutritional Guidance, Flexibility Train- ing/ROM,
Cardiovascular Training, Resistance Training, and Attitude Training
4. What is a calorie?: Unit of Energy
5. Define Active Stretching. Give an example.: Ability to move a bone around an axis using An internal
force. An example is bringing your leg up high and then holding it there w/o anything (other than your leg muscles themselves) to keep the leg in an extended position.
6. Define Passive Stretching. Give an example. I: Ability to move a bone around an axis with help
from an external force. An example is using a belt when stretching.
7. Define Static Stretching. Give an example.: Not continually moving.
An example is Quadriceps Stretch (flamingos)
8. Define Ballistic Stretching. Give an example.: In constant motion.
An example is standing upright and putting either leg on elevation to front. Keep legs straight. With back straight bend over and repeatedly reach forward and relax.
9. What is blood pressure?: Amount of pressure placed on the arterial walls during the pumping
(systolic) and diastolic phases.
10. What is the formula for training heart rate?: (220-age) x % of max heart rate
11. Define endurance: Submaximal force repeatedly over time
12. Define strength: Maximum force produced in a specific enviroment
13. Define power: work over time
14. What is your core?: Defined as the ability to stabilize your spine and transfer load efficiently
throughout the body
15. List at least 5 cardiac risk factors: High blood pressure, diabetes, cholesterol level, heart disease,
smoking.
16. List at least 3 signs and symptoms of cardiopulmonary disease: Chest pain, shortness of breath,
irregular or accelerated heart rate
17. What are 3 risk stratifications: Apparently healthy (AH), Increased Risk (IR), Known Disease (KD)
18. Why do we start any program with assessments?: So that you can identify their strengths and
weaknesses.
29. What are the 3 tests given in the cardiovascular testing phase?: talk, level- ing, and recovery
30. Why do we test anyone?: We want to focus on giving them a balanced exercise program.
31. What is the goal fo Level 1 Resistance Training? Level 2? Level 3? Level 4? Level 5?: Level 1:
Develop Neural Pathways Level 2: Endurance Level 3: Hypertrophy (make size increase) Level 4: Strength (Create max strength adaption) Level 5: Power (increase coordination, speed, power)
32. How many reps do you perform for hypertrophy (to get bigger), Strength? Endurance?:
Hypertrophy = 6-12 reps Strength = 1-5 Reps Endurance = 12- Reps
33. What do we mean by the term neural pathways? Why is it important?: Neur- al Pathways = Muscle
Memory. It's important because you will be training the total body in a move holistic and functional way.
34. What are some benefits of increasing a person's range of movement/mo- tion (ROM)?: Stability,
Mobility, Less prone to injury, and better movement and performance
35. Name one stick mobility stretch, fix or solution, and describe it: Feet Kneel- ing: both knees on
the floor w/ full hip extension to start
36. Why is it important to keep clients from getting demotivated?: So they can continue to
workout/exercise
37. Name one "tool" or strategy that can be used to build attitude training.: -
Meditation
38. What is a motor unit?: The nerve and all the muscle fibers that connects with/or innervated
39. What is the all or none principle?: Neural Signals causes a momentary twitch of all fibers in the
motor unit.
40. What is a slow twitch muscle? Fast Twitch Muscle? What types are they each?: Slow Twitch
Muscles Type 1 - Not capable of high intensity constructions (endurance and posterior muscles) Fast Twitch Muscles Type 2 - Capable of producing high intensity constructions
41. What is the function of a muscle spindle?: They sense stretch and/or rate of length change in a
muscle and causes a contraction
51. What are the bones of the spine?: Cervical, Thoracic, Lumbar, Sacrum, Cocoyx
52. What is in between the bones of the spine? (except the sacrum and coccyx): In between the
bones of your spine are vertebrae and in between that you have intervertebral discs
53. Where is the sacroiliac joint? What 2 bones make up the SI joint?: The sacroiliac joint is
where the pelvis and sacrum meet.
54. What bones make up the shoulder complex?: The humerus, clavicle, and scapula
55. Name 2 joints of the shoulder complex?: Gleno Humeral (GH Joint) & Scapu- lo
56. What muscles act as ligaments and hold the gleno-humeral joint togeth- er?: Infranspinatus,
Supraspinatus, Teres Minor, Subscapularis act as ligaments
57. What bones make up the elbow?: Humerus, Radius, and Ulna Bones
58. Name 2 joints of the shoulder complex: 1) Gleno Humeral (GH Joint), Scapulo
59. What muscles abduct the hip?: TFL, Gluteus Medius, and Gluteus Minimus
60. What muscles extend the knee?: Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus
Intermedius
61. What muscles abduct the hip?: TFL, Gluteus Medius, & Gluteus Minimus abduct the hip
62. What muscle extends the knee and flexes the hip?: Rectus Femoris extends knee and flexes hip
63. What should you do before you move (create mobility)?: Before you move you should stabilize
64. What muscle is integral in posture?: The core muscles are integral in posture.
65. What are the joint actions of the hip, knee, and ankle during the CONCEN- TRIC phase of the
squat (ex. coming up): During the concentric phase the knees extend, hips extend, and ankles plantar flex
66. What are the joint actions of the shoulder, elbow, and scapula during the CONCENTRIC phase of
a bench press?: The shoulder flexes, elbow extends and scapulas abduct
67. What are the possible tight muscles of someone who has a rounded shoulder pattern?:
Trapezius, Lats, Pectorals, Levitator Scapulae,
68. What are the possible tight muscles of someone who has pelvic tilt pattern?: Psoas, Erector
Spinae, Upper Rectus Abdominus, Rectus Femoris, Hip Adductors, Iliacus
69. What are the possible tight muscles of someone who has pronation pat- tern?: Psoas,
Perennials, Gastrocnemius, Soles, TFL/ IT Band,
70. Joint: Where 2 bones articulate or come together
71. ligament: attaches bone to bone, does not stretch
72. tendon: attaches muscle to bone, does not stretch
73. disc: cushion between each vertebra
74. meniscus: cushion between the tibia and femur
75. fossa: hole or depression in bone
76. process: protrusion on a bone
