Download NCEP Certification Study Guide latest solution 2025 and more Exams Advanced Education in PDF only on Docsity!
NCEP Certification Study Guide latest solution 2025
7 primary movements - push, pull, bend, twist, squat, lunge, gait Name at least 5 benefits of exercise. - Better appearance, improved health, feeling better, performing better, and stress reliever What are the components of Fitness? - Nutritional Guidance, Flexibility Training/ROM, Cardiovascular Training, Resistance Training, and Attitude Training What is a calorie? - Unit of Energy 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. 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. Define Static Stretching. Give an example. - Not continually moving. An example is Quadriceps Stretch (flamingos)
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. What is blood pressure? - Amount of pressure placed on the arterial walls during the pumping (systolic) and diastolic phases. What is the formula for training heart rate? - (220-age) x % of max heart rate Define endurance - Submaximal force repeatedly over time Define strength - Maximum force produced in a specific enviroment Define power - work over time What is your core? - Defined as the ability to stabilize your spine and transfer load efficiently throughout the body List at least 5 cardiac risk factors - High blood pressure, diabetes, cholesterol level, heart disease, smoking. List at least 3 signs and symptoms of cardiopulmonary disease - Chest pain, shortness of breath, irregular or accelerated heart rate What are 3 risk stratifications - Apparently healthy (AH), Increased Risk (IR), Known Disease (KD)
What is the heart rate intensity for a beginning in the testing phase? - 40-60% of predicted max heart rate What are the 3 tests given in the cardiovascular testing phase? - talk, leveling, and recovery Why do we test anyone? - 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? - 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? - 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? - 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)? - Stability, Mobility, Less prone to injury, and better movement and performance Name one stick mobility stretch, fix or solution, and describe it - Feet Kneeling: both knees on the floor w/ full hip extension to start
Why is it important to keep clients from getting demotivated? - So they can continue to workout/exercise Name one "tool" or strategy that can be used to build attitude training. - Meditation What is a motor unit? - The nerve and all the muscle fibers that connects with/or innervated What is the all or none principle? - 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? - 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? - They sense stretch and/or rate of length change in a muscle and causes a contraction What is Golgi tendon organ? - 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 - Actin, Myosin, Tropomyosin (Troponin + Myosin) What are the 3 types of contractions? Describe how they work w/ force. - Concentric Action - Force Production Isometric Action = Stabilization of Force
Where is the sacroiliac joint? What 2 bones make up the SI joint? - The sacroiliac joint is where the pelvis and sacrum meet. What bones make up the shoulder complex? - The humerus, clavicle, and scapula Name 2 joints of the shoulder complex? - Gleno Humeral (GH Joint) & Scapulo What muscles act as ligaments and hold the gleno-humeral joint together? - Infranspinatus, Supraspinatus, Teres Minor, Subscapularis act as ligaments What bones make up the elbow? - Humerus, Radius, and Ulna Bones Name 2 joints of the shoulder complex - 1) Gleno Humeral (GH Joint), Scapulo What muscles abduct the hip? - TFL, Gluteus Medius, and Gluteus Minimus What muscles extend the knee? - Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius What muscles abduct the hip? - TFL, Gluteus Medius, & Gluteus Minimus abduct the hip What muscle extends the knee and flexes the hip? - Rectus Femoris extends knee and flexes hip What should you do before you move (create mobility)? - Before you move you should stabilize What muscle is integral in posture? - 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) - 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? - The shoulder flexes, elbow extends and scapulas abduct What are the possible tight muscles of someone who has a rounded shoulder pattern? - Trapezius, Lats, Pectorals, Levitator Scapulae, What are the possible tight muscles of someone who has pelvic tilt pattern? - Psoas, Erector Spinae, Upper Rectus Abdominus, Rectus Femoris, Hip Adductors, Iliacus What are the possible tight muscles of someone who has pronation pattern? - Psoas, Perennials, Gastrocnemius, Soles, TFL/ IT Band, Joint - Where 2 bones articulate or come together ligament - attaches bone to bone, does not stretch tendon - attaches muscle to bone, does not stretch disc - cushion between each vertebra meniscus - cushion between the tibia and femur fossa - hole or depression in bone
6 primary positions - lying, sitting, kneeling, standing, squatting, lunging FITTR Principle - Frequency, Intensity, Time, Type, Rate of progression MAVA technique for attitude training - Mindfulness, Affirmation, Visualization, Anchoring
