Download NCEP Certification Test Preparation: Key Concepts and Exercises and more Exams Public Health in PDF only on Docsity!
NCEP Certification (Test
Preparation)
Five components of training Correct Ans - Resistance, Nutritional, Cardiovascular Flexibility Attitude Five Benefits of exercise Correct Ans - Muscular Skin Posture coordination Sleep Body fat Slow down aging Calorie Correct Ans - Amount of energy needed to raise temperature 1 gram of water 1 degree C active stretching Correct Ans - a technique in which muscles are stretched by the contraction of the opposing muscles example is quad stretch passive stretching Correct Ans - a technique in which muscles are stretched by force applied by an outside source trained professional Massage or manipulation by pushing to an extreme static stretching Correct Ans - a technique in which a muscle is slowly and gently stretched and then held in the stretched position Overhead tricep stretch ballistic stretching Correct Ans - a series of quick, bouncing-type stretches Hip openers
blood pressure Correct Ans - the pressure that is exerted by the blood against the walls of blood vessels normal blood pressure Correct Ans - 120/ Top number for blood pressure Correct Ans - systolic bottom number of blood pressure Correct Ans - diastolic endurance Correct Ans - Max force over time repeated Formula for training heart rate Correct Ans - 220- age (40 )x .4 = 204 and .6 = 196 Define strength Correct Ans - ability to exert force produced Define power Correct Ans - the rate of doing work over time What is your Core Correct Ans - Core training is everything between your lower chest and pelvis. So it also includes the erector spinae. TVA Correct Ans - Transverse Abdominous Five Cardiac risk factors Correct Ans - Smoking Obesity Age Sedentary Blood pressure Three signs - Symptoms of cardiopulmonary disease Correct Ans - Dizzy Shortness Breath Chest Pain Heart Murmur
5 Components of healthy eating Correct Ans - 1) 5- Meals 2)Water 1/2 body weight in ounces 96 ounces 3)Supplements - Balanced Diet 4)Reduce Fat Intakes
- Reduction in Sugar and Processed foods Six Essential Nutrients Correct Ans - Proteins - 4 calories Carbohydrates - 4 Cals Fats - 9 Calories Vitamins -0 Calories Minerals -0 Calories Water - 0 calories What is Muscle Correct Ans - Active Fat burning Tissue What is Fat Correct Ans - Non Active tissue burns no calories Three types of Fats Correct Ans - Saturated - Good Unsaturated Trans Fat - NOT good Body is made up of: Correct Ans - 60% water Omega 3 fish oils Correct Ans - Good fat recommended Calorie is? Correct Ans - Unit of Energy Two types Diabetis Correct Ans - Type 1 Insulin Dependent Type 2 Non Insulin Dependent Methods to measure body fat Correct Ans - Skin Calipers Electro Impedance
Hydrostatic Bod Pod Most Accurate Bod Pod Least Accurate Skin caliper Most Common Hand held electro impedence Standard Error of Estimate for fat measurement Correct Ans - +- 2.7% 7 Primary movements Correct Ans - Push Pull Bend Twist Squat Lunge Gait NCEP Resistance training levels Correct Ans - Level 1 Develop neural pathways 30 Sec to 3 Mins Nit to exceed two sets Bodyweight light Rest Level 2 Endurance 50-70% 12-20 Reps 1-3 sets Rest 20-30 Secs Level 3 Hypertrophy Build Muscles 70-80% 6-12 reps 2-6 sets Rest 30-90 secs Level 4
Level Improvement Cardio Correct Ans - 3-7 days per week 50-85% max HR 20 min / session Interval - large muscle rhythmic 10% every other week progression Level 3 Maintanence Cardio Correct Ans - 3-5 Days week 70-85% max HR 20-30 minutes Large muscle group activity or interval 10% every other week progression Test phases Correct Ans - Talk Test Leveling Test levels off within heart range. Recovery Test 1-3 minutes after stopping exercise MAVA Correct Ans - Meditation Affirmation Visualization Anchoring TVA Correct Ans - Transverse abdominous Core Heart Age restrictions Correct Ans - Men over 45 Women over 55 Fossa Correct Ans - Shallow, basinlike depression in a bone, often serving as an articular surface Energy Systems Correct Ans - ATP-CTP Glycolosis Oxypho Name the shoulder joint muscles attaching on the posterior surface of the scapula. Correct Ans - glenohumeral joint
rotator cuff Correct Ans - group of muscles and their tendons that hold the head of the humerus securely in place as it rotates within the shoulder joint Sliding Filament History Correct Ans - Actin Myosin Tropomyosin (troponin and myosin) Sliding filament theory Correct Ans - theory on the mechanism for muscle contraction Electric Impulse from Brain Calcium ++ ions Troponin is pulled away Cross bridging occurs slow twitch Correct Ans - type of muscle that contracts slowly and is fatigue resistant fast twitch Correct Ans - muscle fibers that react quickly and fatigue quickly Intermediate fibres Correct Ans - give mechanical strength to cells cN be trained to help fast or slow twitch Three types of contractions Correct Ans - isometric, concentric, eccentric concentric action Correct Ans - occurs when a muscle is activated and shortens Push up isometric action Correct Ans - Actions are static and involve no movement Occurs during isometric exercise PlANK Eccentric actions occur when muscles lengthen under tension to control the joints moving with gravity or a resistance. Correct Ans - Eccentric movement
erector spinae Correct Ans - Sacrum to Vertebrae Shoulder Bones Correct Ans - Scapula Humerus Clavicle Joint Correct Ans - Gleno-humerol actions of shoulder joint Correct Ans - Flexion - Forward Anterior Deltoid - Muscles Scapula to Humerus Pectorals Sternum to Humerous Shoulder extension back Correct Ans - Latissimus Dorsi muscle Humerus to Vertebrae Posterior Deltoid muscle Scapula to Humerus Shoulder Satbilization Correct Ans - Rotator Cuff Not a joint Supports shoulder to stabilize Teres Minor, Supraspinatas,infraspinitus, subscapularis abduction of shoulder Correct Ans - deltoid Scapula to Humerus Shoulder Adduction Correct Ans - latissimus dorsi Humerus to Vertebrae Posterior Deltoids Scapula to Humerus Horizontal shoulder adduction (towards) Correct Ans - Anterior Deltoids scapula to Humerus Pectorals Sternum to Humerus
Horizontal shoulder Abduction Correct Ans - Latissimus Dorsi Humerus to Vertebrae Posterior Deltoids Scapula to Humerus Scapula adduction back Correct Ans - Rhomboids Scapula to Vertebrae Scapular Abduction back away Correct Ans - Serratus Anterior Ribs to Scapula Scapular Elevation - up Correct Ans - Upper Trapezius Back of head cranium to scapula Scapular depression down Correct Ans - Latissimus Dorsi Humerus to vertebrae ElbowFlexion Correct Ans - Biceps Radius to Humerus Elbow extension Correct Ans - Humerus to Radius Bones of the elbow Correct Ans - humerus, radius, ulna Radius - outside thumb Ulna - lnside pinky Hip Flexion - Forward Correct Ans - Illiopsoas muscle Pelvis to femur Rectus Femoris * Pelvis to Tibia Tensor Fascia Latae Pelvis to Femur rectus femoris * Correct Ans - Two joint Muscle extends knee and flexes thigh at hip pelvis to tibia
Ankle Dorsi Flexion Correct Ans - Toe Up Anterior Tibialos Tibia to top of foot Plantar Flexion Point Toe Correct Ans - Gastrocnemisus
- Gastroc Connects lower femur to Calcaneus - heal Soleus muscle (calf) tibia to calcaneus Squat uses three joints Correct Ans - Hip -pelvis and femur Knee - femur extending Ankle - plantar flexion essentric contraction Correct Ans - lengthening of muscles concentric contraction Correct Ans - muscle shortens Four components of Sliding filament theory Correct Ans - Impulse brain Calcium Ions +++ Troponin moves Cross bridge occurs Concentric Correct Ans - Up eccentric Correct Ans - Down Isometric Correct Ans - Constant tension What is the sacroiliac joint? Correct Ans - Where the auricular surface meets with the ilium of each hip bone What two bones make up the sacroiliac joint Correct Ans - Illium and sacrum
shoulder complex bones Correct Ans - scapula, clavicle, humerus, Muscles that act as ligaments and hold gleno-humerol joint together Correct Ans - Susparanitus Infraspurinitus Teres minor Sub scapularis What muscle extends the knee Correct Ans - quadriceps femoris glutues maximus Correct Ans - muscle forms the buttocks extends the knee and flex hip Do before you move Correct Ans - Stretch Warm up AerobicAerobic Joint Actions of the hip, knee and ankle during the concentric phase of the squat Correct Ans - resting heart rate Correct Ans - the number of times your heart beats in one minute when you are not active high blood pressure Correct Ans - 140/ Soleus Correct Ans - Tibia to Calcaneus Cardiovascular Training levels Correct Ans - Level 1 Testing Level 2 Improvement Phase Level 3 Maintanence phase endurance Correct Ans - Sub maximal force repeated over time Power Correct Ans - the rate at which work is done
concentric Correct Ans - Forced Production Essentric Correct Ans - Forced reduction Gleno humerol Correct Ans - Most universal joint in body Passive Stretching Correct Ans - External force
