Download NCEP Personal Training Certification Study Guide: Key Concepts and Definitions and more Exams Health sciences in PDF only on Docsity!
NCEP personal training certification study
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5 benefits of exercise - correct answer 1. Improved appearance
- improved health
- feeling better/ performing better
- improved posture
- reduce stress 5 components of fitness - correct answer 1. nutritional guidance
- flexibility training
- cardiovascular training
- resistance training
- attitude training Nutritional guidance - correct answer meal strategy that is healthy and result oriented Calorie - correct answer unit of energy Gram - correct answer unit of weight that measures nutrients Flexibility training (range of motion) - correct answer creating optimal length/ tension relationships Active stretching - correct answer internal force Passive stretching - correct answer external force Static stretching - correct answer Not continuously moving
Dynamic/ ballistic - correct answer Continuous moving Cardiovascular training - correct answer Stress put on the heart to improve blood pumping through vains Blood pressure - correct answer amount of stressed placed on the arterial walls during pumping and filling normal blood pressure - correct answer 120/80 mmhg high blood pressure - correct answer 140/ resting heart rate - correct answer beats per minute at rest training heart rate - correct answer (220 - age) x % of max heart rate Resistance training - correct answer stress placed on muscular system to improve load Endurance - correct answer Sub-max force repeated over time Power - correct answer work / time strength - correct answer max force exerted in SPECIFIC environment max strength - correct answer max force exerted in ANY environment relative strength - correct answer max force produced BODYWEIGHT reactive strength - correct answer max force exerted AFTER exertion
Why do we start any program with assessments? - correct answer to identify client strengths and weaknesses What is the purpose of the overhead squat? - correct answer 1. works nearly entire kinetic chain
- corrects posture
- indicates what client needs to work on What is the purpose of the push-up hold? - correct answer to access the entire body (head, scapula, lower back) Why do we assess leg lowering? - correct answer To assess the core What does multi-planar step and hold mean? - correct answer coordination Squat - correct answer flexibility push - correct answer strength pull - correct answer strength and posture bend - correct answer flexibility twist - correct answer spinal rotation lunge - correct answer coordination gait - correct answer balance
5 components of a healthy eating strategy - correct answer 1. Eat at least 5- small meals a day
- Do not eat refined foods, especially sugar
- Watch your fat intake
- Drink plenty of water
- Proper supplimentation ideal Omega 3 : omega 6 ratio - correct answer 1: What are the 6 essential nutrients? - correct answer 1. Protein
- carbohydrates
- fat
- vitamins
- minerals
- water Calories given off 1 gram of protein - correct answer 4 Calories given off 1 gram of fat - correct answer 9 Calories given off 1 gram of carbohydrates - correct answer 4 HOPE formula - correct answer H. high fiber O. omega 3 P. probiotics E. enzymes How do we measure body fat - correct answer 1. skin calipers
- hydro static weighing
- electro impendence
Resistance training reps POWER - correct answer level 5: 1- What are neural pathways? - correct answer muscle memory What is the importance of neural pathways? - correct answer Training the entire body for functionality what are the 7 primary movements? - correct answer 1. Push
- Pull
- Bend
- Twist
- Squat
- Lunge
- Gait What are the benefits to increase ROM? - correct answer 1. stability
- mobility
- lower risk of injury
- improved movement / performance Stick mobility stretch example - correct answer Feet kneeling Stick mobility stretch explained - correct answer feet kneeling: both knees on the floor, full hip extension to start Stick mobility stances - correct answer 1. Full kneeling
- Half kneeling
- Horse stance
- Staggered stance
Importance of keeping clients from getting de-motivated - correct answer So they can continue to exercise What are the 4 tools in attitude training? - correct answer M. Meditation A. Affrimation V. Visualize A. Anchoring Motor unit - correct answer The nerve and all connected fibers All or none principle - correct answer Neural signals cause momentary twitch of all fibers in the motor unit Slow twitch muscle fiber - correct answer Type 1: not capable of high intensity constructions Fast twitch muscle fiber - correct answer Type 2: capable of high intensity constructions function of muscle spindle - correct answer sense stretch rate of length in the muscle, causes contraction Golgi tendon - correct answer Over-rides messages from muscle spindle, causes muscle to relax 4 components of the sliding filament theory - correct answer 1. Actin
- Myosin
- Tropomyosin 3 types of muscle contractions - correct answer 1. Concentric
- Escentric
- isometric
What is between the bones of the spine - correct answer intervertabral discs where is the sacroiliac joint located? - correct answer where the sacrum and pelvis meets what 2 bones make up the si joint? - correct answer sacrum & illum what bones make up the shoulder complex? - correct answer 1. humerous
- scapula
- clavical what 2 joints make up the shoulder complex? - correct answer GH & scapulo what muscles act as ligaments and hold the GH together - correct answer 1. infraspinatus
- supraspinatus
- teres minor
- subscapularis what bones make up the elbow - correct answer 1. humerous
- radius
- ulna what muscles abduct the hip - correct answer TFL, glute med & min muscle that extends the knee & flexes hip - correct answer rectus femoris what should you do before you move - correct answer stabilize
what muscle is integral with posture - correct answer core tight muscles of a rounded shoulder pattern - correct answer trapezius, lats, pecs, levitator scapula tight muscles of a pelvic tilt pattern - correct answer psoas, erector spinae, rectus femoris, hip adductor tight muscles of pronation pattern - correct answer psoas, tfl, it band joint - correct answer where two bones come together ligament - correct answer attatches bone to bone tendon - correct answer attatches muscle to bone disc - correct answer cushion between each vertebrae meniscus - correct answer cushion between tibia & femur fossa - correct answer hole in bone process - correct answer protrusion on bone kyphotic nerve - correct answer concave curve upper back lordotic nerve - correct answer convex curve lower back flexion - correct answer decreasing angle between bones
