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NCEP Certification Study Guide
7 primary movements - correct answer ✔✔push, pull, bend, twist, squat, lunge, gait Name at least 5 benefits of exercise. - correct answer ✔✔Better appearance, improved health, feeling better, performing better, and stress reliever What are the components of Fitness? - correct answer ✔✔Nutritional Guidance, Flexibility Training/ROM, Cardiovascular Training, Resistance Training, and Attitude Training What is a calorie? - correct answer ✔✔Unit of Energy Define Active Stretching. Give an example. - correct answer ✔✔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. Define Passive Stretching. Give an example. I - correct answer ✔✔Ability to move a bone around an axis with help from an external force. An example is using a belt when stretching. Define Static Stretching. Give an example. - correct answer ✔✔Not continually moving. An example is Quadriceps Stretch (flamingos) Define Ballistic Stretching. Give an example. - correct answer ✔✔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. What is blood pressure? - correct answer ✔✔Amount of pressure placed on the arterial walls during the pumping (systolic) and diastolic phases. What is the formula for training heart rate? - correct answer ✔✔(220-age) x % of max heart rate Define endurance - correct answer ✔✔Submaximal force repeatedly over time Define strength - correct answer ✔✔Maximum force produced in a specific enviroment Define power - correct answer ✔✔work over time What is your core? - correct answer ✔✔Defined as the ability to stabilize your spine and transfer load efficiently throughout the body List at least 5 cardiac risk factors - correct answer ✔✔High blood pressure, diabetes, cholesterol level, heart disease, smoking. List at least 3 signs and symptoms of cardiopulmonary disease - correct answer ✔✔Chest pain, shortness of breath, irregular or accelerated heart rate What are 3 risk stratifications - correct answer ✔✔Apparently healthy (AH), Increased Risk (IR), Known Disease (KD) Why do we start any program with assessments? - correct answer ✔✔So that you can identify their strengths and weaknesses. What is the purpose of the overhead squat? - correct answer ✔✔it works almost the entire kinetic chain, and it can tell you a lot on what a client needs to work on to be stronger and feel better. Also, it helps with posture.
Why do we test anyone? - correct answer ✔✔We want to focus on giving them a balanced exercise program. What is the goal fo Level 1 Resistance Training? Level 2? Level 3? Level 4? Level 5? - correct answer ✔✔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) How many reps do you perform for hypertrophy (to get bigger), Strength? Endurance? - correct answer ✔✔Hypertrophy = 6-12 reps Strength = 1-5 Reps Endurance = 12-20 Reps What do we mean by the term neural pathways? Why is it important? - correct answer ✔✔Neural Pathways = Muscle Memory. It's important because you will be training the total body in a move holistic and functional way. What are some benefits of increasing a person's range of movement/motion (ROM)?
- correct answer ✔✔Stability, Mobility, Less prone to injury, and better movement and performance Name one stick mobility stretch, fix or solution, and describe it - correct answer ✔✔Feet Kneeling: both knees on the floor w/ full hip extension to start Why is it important to keep clients from getting demotivated? - correct answer ✔✔So they can continue to workout/exercise Name one "tool" or strategy that can be used to build attitude training. - correct answer ✔✔Meditation What is a motor unit? - correct answer ✔✔The nerve and all the muscle fibers that connects with/or innervated
What is the all or none principle? - correct answer ✔✔Neural Signals causes a momentary twitch of all fibers in the motor unit. What is a slow twitch muscle? Fast Twitch Muscle? What types are they each? - correct answer ✔✔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 What is the function of a muscle spindle? - correct answer ✔✔They sense stretch and/or rate of length change in a muscle and causes a contraction What is Golgi tendon organ? - correct answer ✔✔Once tension is placed on the muscle for a length of time, the Golgi tendon organ will override the message from the muscle spindle causing the muscle to relax. List 4 components of the sliding filament theory - correct answer ✔✔Actin, Myosin, Tropomyosin (Troponin + Myosin) What are the 3 types of contractions? Describe how they work w/ force. - correct answer ✔✔Concentric Action - Force Production Isometric Action = Stabilization of Force Eccentric Action = Force Reduction What is another name for energy systems? - correct answer ✔✔Metabolic Pathways What are 3 energy systems? - correct answer ✔✔ATP-CP, Glycolysis, Oxidate Phosphorylation
What muscles act as ligaments and hold the gleno-humeral joint together? - correct answer ✔✔Infranspinatus, Supraspinatus, Teres Minor, Subscapularis act as ligaments What bones make up the elbow? - correct answer ✔✔Humerus, Radius, and Ulna Bones Name 2 joints of the shoulder complex - correct answer ✔✔1) Gleno Humeral (GH Joint), Scapulo What muscles abduct the hip? - correct answer ✔✔TFL, Gluteus Medius, and Gluteus Minimus What muscles extend the knee? - correct answer ✔✔Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius What muscles abduct the hip? - correct answer ✔✔TFL, Gluteus Medius, & Gluteus Minimus abduct the hip What muscle extends the knee and flexes the hip? - correct answer ✔✔Rectus Femoris extends knee and flexes hip What should you do before you move (create mobility)? - correct answer ✔✔Before you move you should stabilize What muscle is integral in posture? - correct answer ✔✔The core muscles are integral in posture. What are the joint actions of the hip, knee, and ankle during the CONCENTRIC phase of the squat (ex. coming up) - correct answer ✔✔During the concentric phase the knees extend, hips extend, and ankles plantar flex What are the joint actions of the shoulder, elbow, and scapula during the CONCENTRIC phase of a bench press? - correct answer ✔✔The shoulder flexes, elbow extends and scapulas abduct
What are the possible tight muscles of someone who has a rounded shoulder pattern? - correct answer ✔✔Trapezius, Lats, Pectorals, Levitator Scapulae, What are the possible tight muscles of someone who has pelvic tilt pattern? - correct answer ✔✔Psoas, Erector Spinae, Upper Rectus Abdominus, Rectus Femoris, Hip Adductors, Iliacus What are the possible tight muscles of someone who has pronation pattern? - correct answer ✔✔Psoas, Perennials, Gastrocnemius, Soles, TFL/ IT Band, Joint - correct answer ✔✔Where 2 bones articulate or come together ligament - correct answer ✔✔attaches bone to bone, does not stretch tendon - correct answer ✔✔attaches muscle to bone, does not stretch disc - correct answer ✔✔cushion between each vertebra meniscus - correct answer ✔✔cushion between the tibia and femur fossa - correct answer ✔✔hole or depression in bone process - correct answer ✔✔protrusion on a bone Kyphotic curve - correct answer ✔✔conch curve of upper back, thoracic region Lordotic Curve - correct answer ✔✔Convex curve of lower back, lumbar region Flexion - correct answer ✔✔Decreasing the angle between two bones
