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NFPT exam study guide
The five components of physical health - ✔Cardiorespiratory conditioning, muscular endurance, muscular strength, flexibility, body composition SPICES - ✔Social health, physical health, intellectual Health, cognitive health, emotional health, spiritual health Cardiorespiratory conditioning - ✔Endurance Muscular endurance - ✔The amount of strength that can be repeated several times Muscular strength - ✔The amount of strength in one repetition Flexibility - ✔The range of motion in given joints Body composition - ✔The amount of body fat relative to the total weight or as compared to the lean mass What are three additional factors that are specific to the fitness regimens of athletes and sports teams? - ✔Agility, speed and Mobility Intellectual health - ✔The capacity to assimilate and integrate new information into one's thinking and thought processes Cognitive health - ✔Often grouped with mental health as it has mostly to do with how we process information in the brain. It includes the way we see, or conceptualized, the world around it includes brain functioning in the areas of conceptual and perceptual skill, language learning as well as many other brain development functions Emotional health - ✔Includes self-esteem, self-awareness, self-acceptance, self-image and our capacities to deal with adversity and stress. This includes our ability to intimate, not just sexual, with a significant other.
Spiritual health - ✔This is focused on the connection of ourselves with a higher power, a sense of purpose, self-actualization, and an inner Joy. It is often described as self-acceptance, repentance for misdeeds, a willingness to give to and forgive others and a desire to seek peace with the community and World overall Why is it important to touch on all things spices related as a personal trainer? - ✔Think about it and perhaps write a blog post What are the three categories of motivating factors for positive behavior - ✔Predisposing factors, enabling factors and reinforcing factors Predisposing factors include - ✔Knowledge, attitude, believe, values and perceptions Enabling factors - ✔Skills, resources, physical and mental capabilities Reinforcing factors - ✔Praise from others comma rewards, encouragement and recognition Which factors does the personal trainer typically fall into - ✔Reinforcing factors. We can recognize how the other two factors promote or inhibit positive behavior and we can work to reinforce positive behavior with forms of encouragement What are some things that can be added to life to invoke positive change? - ✔Taking time for Meaningful reflection, reading a book, being creative, socializing with friends and family, adding a physical component and healthy eating to daily living What areas of exercise therapy would require a highly trained exercise physiologist or physician to prescribe appropriate regimens - ✔Cardiovascular disease, respiratory disease, joint injury, or obesity / metabolic disorders which include diabetes and hypertension What is the purpose of muscles - ✔To produce Force, maintain posture, allow for movement and produces Heat All muscle action originates and is controlled by what? - ✔The brain which sends and receives signals through the nervous system What gets pulled during a muscle contraction? - ✔Tendons, the strong connective tissue that connects muscles to bones What are the two points of muscle - ✔Origin and insertion
✔Protect vital internal organs; Sports our bodies framework, giving us an upright vertical shape; produces red and white blood cells in the bone marrow; stores minerals and fats; regulates mineral balance, releases minerals into the blood as needed What is the largest bone in the body? - ✔The femur, located in the top half of the leg it allows us to walk What are the rounded nodules, or outgrowths, on bones that generally act as sites for muscle insertions? - ✔Tubercles; for example, the tibial tuberosity creates an attachment point for the patellar ligament What is a joint? - ✔A joint is the location at which two or more bones come together for movement and mechanical support What is a ligament? - ✔Strong stretchy bands of fibrous tissue that hold joints together What is cartilage? - ✔Cartilage covers the ends of each bone and is a tough flexible connective tissue that has a smooth, shiny surface What is the name of the thin film of slippery fluid located between bones? - ✔Synovial fluid, keeps the bones from scratching and bumping against each other during movement Tendon - ✔Connects muscle to bone Ligament - ✔Connects bone to bone How many liters of blood does the human body contain? - ✔4 - 5 liters Blood is the transport system by which oxygen and nutrients reach the body cells and waste materials are carried away. True or false? - ✔True Define hormones - ✔The regulatory substances transported in tissue fluids for stimulating specific cells that control the specific body process On which side of the heart does blood enter and what color is it -
✔Blood enters on the right side of the heart and is dark red almost bluish and is low in oxygen Blood travels from the right side of the heart along pulmonary arteries to the lungs, where it received fresh supplies of oxygen and becomes bright red period it then flows along pulmonary veins to the heart's left side pump. Blood then leaves the left side of the heart and travels to the rest of the body through arteries, going away from the heart, that gradually divide into capillaries. - ✔This is the circulatory system In relation to the heart, blood travels in which direction through arteries? - ✔Away from the heart In relation to the heart, blood travels in which direction through veins? - ✔Toward the heart What occurs in the capillaries? - ✔Food and oxygen are released to the body's cells, and carbon dioxide and other waste products are returned to the bloodstream. After which the blood travels through veins back to the heart and whole process starts again When we breathe the body takes in oxygen and removes what? - ✔Carbon dioxide What is the technical term for the windpipe and what purpose does it serve - ✔Trachea, allows passage of air into the lungs What is the name for the tubes that carry air into each lung - ✔Bronchi Bronchi divide into even smaller tubes called what - ✔Bronchioles What is the name for the small air sacs located at the end of each bronchiole and which I wrapped up by the capillaries - ✔Alveoli What is the respiratory system - ✔The body system that deals with breathing Our breathing process is controlled by which muscle - ✔The diaphragm which is located in the Torso underneath the lungs Is the diaphragm contracts does it expand or flatten - ✔It flattens, causing the chest to expand and air to be sucked into the lungs
then carried away to the liver and other parts of the body to be processed stored and distributed Liver - ✔Blood from the intestines flows to the liver, carrying nutrients comma vitamins and minerals, and other products from digestion. The liver stores some nutrients, changes them from one form to another, and then releases them into the blood according to the activities and bodily needs Large intestine - ✔Useful substances in The Leftovers, such as spare water and minerals, are absorbed through the walls of the large intestine and back into the bloodstream. The remains are formed into semi solid waste product, feces, to be removed from the body Rectum and Anus - ✔The end of the large intestine comma the rectum, stores the feces which are squeezed through a ring of muscle, the anus, and out of the body List some of the body's defense mechanisms from bad germs - ✔The skin, the linings of the respiratory and digestive passageways, the blood-clotting process, the white cells and other substances in the blood, the thymus gland in the chest, and a small lymph nodes or glands are located throughout the body What is the job of the white blood cells in regards to the body's immune system - ✔White cells attack any germs that are present in the body. Where are white cells located as far as our immune system - ✔Lymph nodes, thymus gland, spleen, tonsils and adenoids Lymph nodes - ✔Act as filters or germ traps. They contain billions of white blood cells which multiply rapidly to fight off invading pathogens Thymus gland - ✔Located in front of the heart and behind the sternum. It produces and educates to cell. T cells are orchestrated in the thymus for the purpose of attacking foreign substances and responding to infected cells. The thymus is larger and most active during childhood and puberty Spleen - ✔Located just behind the stomach on the left side. It makes in stores various kinds of white and red blood cells. It works to decrease susceptibility and fight off infection Tonsils and adenoids -
✔These help to destroy foreign substances that are breathing or swallowed. Adenoids are located at the rear of the nasal cavity where the nose and throat meet. Tonsils are patches of lymph tissue at the upper rear part of the throat Endocrine system - ✔Similar to the nervous system, but it's made up of glands that mainly use hormones as information channels. Endocrine glands secrete hormones directly into the bloodstream Glands - ✔Located in many regions of the body release chemical Messengers called hormones into the bloodstream. Hormones transport signals from one cell to another, for the purpose of generating a specific response, regulating the varied functions of an organism, such as, mood, sleep, growth, development, and metabolism Homeostasis - ✔The regulating and stabilizing of the body's internal properties. Pituitary gland - ✔It's at the junction where the nervous system and the endocrine system come together at the hypothalamus. The gland is attached to the bottom of the hypothalamus at the base of the brain and secretes hormones that affect and control functions like skeletal growth, development of sex glands, blood pressure and pain relief, and the stimulating functions of other endocrine glands Thyroid gland - ✔Controls how quickly the body uses energy and regulates metabolism Adrenal gland - ✔Synthesizes and releases hormones in response to stress, such as adrenaline and noradrenaline Pineal gland - ✔Produces the hormone melatonin which stimulates and affects our sleep and daily rhythmic patterns Exocrine glands - ✔Such as salivary glands, sweat glands glands within the gastrointestinal tract excrete their product to an external environment by way of ducts Anterior - ✔Front of the body Posterior - ✔Back of the body
Biomechanics - ✔Kinesiology applied to the biological function of human movement. It focuses on the effects of the forces of Life external and internal on human mechanics Abduction - ✔Movement away from the body or body parts midline Adduction - ✔Movement toward the body or body parts midline Flexion - ✔The bending of a joint that decreases the angle Extension - ✔The straightening of a joint that increases the angle Circumduction - ✔The motion of a circular Movement Like rotating the foot around the ankle Rotation - ✔Both internal and external rotation. Internal rotation is the movement of the body part about its axis turning inward or toward the center / midline of the body. External rotation is the movement of the body part turning outward away from the center / midline of the body Protraction - ✔Anterior movement of a body part Retraction - ✔Posterior movement of a body part Hypo extension - ✔Extensions that is less than normal, under extended Hyperextension - ✔Extension Beyond normal limits, overextended Gliding - ✔Movement of non angular joints over each other Deviation - ✔Departure from the midline What are the six movements specific to hands / palms and feet - ✔Pronation, supination, inversion, erosion, dorsiflexion, plantar plantarflexion
Pronation - ✔Palm of hand turning downward into a posterior position when arm is down at side. The inward roll of the foot / arch decreased during normal walking motion Supination - ✔Palm of hand turning upward into an anterior position when arm is down inside. The outward roll of the foot, underpronation / arch heightened during normal walking motion Inversion - ✔Turning both feet inward so the soles face each other Eversion - ✔Turning both feet outward so these soles face away from each other Dorsiflexion - ✔Ankle pointing foot up towards the shin Plantarflexion - ✔Ankle pointing foot downward What are the four main types of muscle contraction - ✔Isometric, isokinetic, isotonic concentric and isotonic eccentric What is the purpose of muscle contraction - ✔They allow for the given muscle to perform work and move within its range of motion Range of motion - ✔The degree of freedom for which a joint can move through Isometric contraction - ✔The load on the muscle is greater than the generated tension, results in no movement taking place Isokinetic contraction - ✔The muscle contracts and shortens at a constant rate of speed, allows the muscle to gain strength evenly all through the entire range of motion. This is the quickest method for increasing muscle strength but requires equipment that increases the load as it senses the contractions speeding up Isotonic contractions - ✔The load on the muscle is less than the generate attention and results in movement taking place tension is developed and mechanical work can be done Isotonic Concentric contraction -
✔Occurs when the anterior aspect rotates outward. During a lat pull the scapula are being externally rotated Pronation and supination - ✔Occur at the elbow to rotate the wrist or the ankle to rotate the foot. Pronation is turning the palm from the anatomical position to face backward. Turning the Palm forward is supination. Protraction and retraction - ✔Projection is movement anteriorly in the transverse plane. During a seated row as the person pulls the handle back towards the thorax they are retracting their scapula Gliding - ✔Is the motion in any direction of two articulating surfaces sliding past one another. This occurs in the carpal bones of the hands and tarsal bones of the feet and also between the clavicle and sternum Another name for a joint is - ✔Articulation Define a joint - ✔A connection between two bones or a bone and cartilage The stability and integrity of a joint is due to ligaments that connect two bones together and how snug there fit is. T/f - ✔True The the more stable The Joint the more snug fit and less range of motion it has - ✔True What is relaxin - ✔A protein hormone that increases in production to relax the joints in pregnant women to facilitate childbirth What factors determine the degree of movement that's possible at a given joint - ✔Type and structure of the joint; the structure or shape of the articulating bones which determines the fit, how flexible or inflexible The Joint ligaments are, the arrangement and strength of the associated muscles and tendons, soft tissue May limit mobility of a joint comma hormone production What are the two classifications of joints - ✔Structure and function What defines the structure of a joint - ✔Joints are identified by how the bones connect to each other structurally
How to find the function of a joint - ✔They are identified by their range of motion in the planes that the joint can move along What are the three main classifications of joints, by mobility - ✔Ligamentous, cartilaginous, synovial What is the mobility of a ligamentous joint - ✔Immovable. These joints have no joint cavity and are bound together by strong, fibrous connective tissue. Example bones of the skull What is the mobility of a cartilaginous joint - ✔Slightly movable. These joints are attached by cartilage or fibro cartilage in his tissue. For example growth regions of immature long bones or discs between spinal vertebrae What is the mobility of a synovial joint - ✔Highly movable. These joints have space between the articulating bones, filled with synovial fluid. Articular ends of the bones have cartilage that cushions the bones and decrease friction. Is synovial cavity is the space between the articulating bones. An articular capsule contains the to Bone ends in a fluid environment Is the shoulder complex comprised of - ✔The sternoclavicular joint, the acromioclavicular joint, the glenohumeral joint What is the sternoclavicular joint - ✔A saddle type synovial joint that occurs between the clavicle and the sternum What is the acromioclavicular joint - ✔A gliding type synovial joint the other end of the clavicle that articulates with the scapula What is the glenohumeral joint - ✔A ball-and-socket joint with multiaxial movement. It is the place where the humerus joins the scapula Where is the humerus bone located - ✔Is the upper arm bone What is the clavicle - ✔Also known as the collarbone What is the scapula - ✔Known as the shoulder blade. They are secured to the axial skeleton by multiple muscles exerting multiple lines of pull
✔The collateral ligaments, the cruciate ligaments, and the menisci Define ACL and PCL - ✔Anterior and posterior cruciate ligaments respectively. The ACL resist hyperextension in the PCL resists hyperflexion. Injuries in sports or most likely to originate from the lateral side therefore damaging the ACL Define menisci - ✔There are two in each need the medial and lateral menisci are then cartilage in the knee. They provide for cushioning at the Joint services for the femur and tibia What is the purpose of the medial collateral ligament and the lateral collateral ligament - ✔These ligaments resist lateral and medial displacement and rotation. They attach the femur to the tibia What two bones make up the forearm and connect to the wrist joint - ✔The radius and the ulna Name the primary wrist joint - ✔The radiocarpal Name the joint Leona and radius form - ✔Radioulnar joint; this is a distal joint and is a pivot type synovial. The bump at the end of the wrist is the head of the ulna bone Name the ankle joint - ✔Talocrural; hinge joint with movement in only one plane 3 bones join together to make the talocrural joint - ✔The palace, the tibia and the fibula What are the only two motions that can occur directly at the talocrural joint - ✔Plantarflexion and dorsiflexion The tibia and fibula are joined by what ligaments - ✔Tibiofibular which produced a socket that the body of the talus fits snugly into What is the subtalar joint - ✔It is where the talus and the calcaneus meat. It allows for inversion and eversion of the foot What are the three joints that make up the shoulder complex - ✔Acromioclavicular comma glenohumeral, and scapula What does the acromioclavicular joint allow in the shoulder movement - ✔Elevation and depression
What does the glenohumeral joint allow for in the movement of the shoulder - ✔Extension, abduction, abduction, rotation What movement does the scapula allow - ✔Protraction and retraction Which joints are located in the elbow - ✔Humeroradial ,humoroulna, radioulna What movement the humeroradial and humeroulna allow - ✔Flexion and extension What movement does the Radioulna allow - ✔Pronation and supination of the forearm and hand What is considered a connective tissue - ✔Attendance, ligaments, fascia What purpose does connective tissue serve - ✔Protect and insulate internal organs, find together and support other tissue in the body and compartmentalize or divide structures, like skeletal muscle Is adipose tissue a connective tissue - ✔Yes and it is a major site for storage of energy Is blood considered a connective tissue - ✔Yes it serves as a major transport system in the body What is a ligament - ✔Ligament attaches bone to bone and provides integrity and strength both inside and outside the synovial joint. They are strong and less elastic than tendons and are less likely to return to their normal resting length when overstretched and they are more prone to tearing What is a tendon - ✔A tendon connects muscle to bone cartilage or an adjoining muscle. They're formed from fibrous tissue and can be ruptured however they are much stronger than muscle and the periosteum of the bone What is fascia - ✔Athan sheet of fibrous tissue that is loose but strong and provides support and some protection by enclosing the muscle or sheet of fibrous tissue that is loose but strong and provide support and some protection by enclosing the muscle or organ. Trauma, inactivity and muscle tension can reduce blood flow and cause painful inflammation of the fascia its corresponding muscle. If this persists fibrosis can occur
✔These are shoulder muscles stretching from the clavicle to the humerus and they are made up of three parts the anterior lateral and posterior deltoids. They are the prime movers for arm abduction and originate through the anterior border / lateral part of the clavicle around through the upper part / posterior border of the scapula and they insert together at the middle / anterior surface of the humerus. They work with the chest and back muscles for abduction and adduction of the humerus and for extension and flexion of the shoulder joint at the humorous. They also assist the chest muscles while working for overhead pushing movements. What is a good exercise for the deltoids - ✔Anterior and lateral raises and shoulder presses Rotator cuff - ✔Located beneath the deltoids and as a group of four muscles that originated from the scapula and connect to the head of the humerus. They act to support the arm keeping the head of the humerus family and its shoulder socket during movements of the muscles at the shoulder joint What are the four muscles of the rotator cuff - ✔Supraspinatus, infraspinatus, teres minor, subscapularis Supraspinatus - ✔Abducts the arm Infraspinatus - ✔Externally rotates the arm Teres minor - ✔Externally rotates the arm Subscapularis - ✔Internally rotates the humerus Biceps brachii - ✔Originate at the scapula and stretch downward to insert at the radial tuberosity. It works as the prime mover to supinate the forearm and flex the elbow Tricep brachii - ✔3 bundles of muscle that originate at different points joining at the proximal end of the ulna at the elbow. They work together for the extension of the elbow Name the forearm muscles - ✔Brachioradialis comma pronator teres Kama flexor carpi radialis flexor carpi ulnaris flexor digitorum superficialis, palmaris longus Kama extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor digiti minimi, extensor digitorum, anconeus
What are the prime movers for a knee extension - ✔The Quadriceps Name the 4 muscles that make up the quadriceps - ✔Rectus femoris, vastus lateralis, vastus medial is and vastus internedius All but which quad muscle originates at the femur - ✔The rectus femoris which is located at the middle, front of the thigh, and originates from the ilium All four quad muscles insert at the - ✔Tibial tuberosity of the tibia. The quadriceps tendon becomes the patellar ligament Best exercise for the adduction muscles - ✔Sumo squat Hamstrings are made up of which three muscles - ✔Biceps femoris, semitendinosus and semimembranosus What are the prime movers for flexion at the knee joint - ✔Hamstrings What is flexion at the knee joint - ✔Bringing the foot up and back toward the glutes All but which muscle originate at the tuberosity of the ischium and insert at the medial portions of the tibia - ✔Biceps femoris, which originates on the posterior crest/ridge of the femur and inserts into the lateral portions of the fibula Best exercise for the hammies - ✔Hamstring curl What are the Calves - ✔Two muscles-gastrocnemius and the soleus. Both insert into the cacaneus (heel bone). Gatrocnemius are superficial and originate from the femur. The soleus is the deep muscle that originates from the superior posterior area of the tibia. What is the primary function for the gluteus maximus - ✔Hip extension What is the primary function for the gluteus medius and minimus - ✔Hip abduction
