Afaa Personal Fitness Trainer Certification V4

Front 1

Name the 3 muscles of the hamstrings.

Back 1

1.) Semitendinosus

2.) Semimembranosus

3.) Biceps femoris

Front 2

Name the 3 joint actions of the pelvic girdle.

Back 2

1.) anterior pelvic tilt

2.) posterior pelvic tilt

3.) lateral pelvic tilt

Front 3

Name the 4 primary joint actions of the spine.

Back 3

1.) flexion

2.) extension

3.) rotation

4.) lateral flexion

Front 4

Name the 4 primary joint actions of the trapezius.

Back 4

1.) Upper trap: scapular elevation

2.) Mid trap: scapular retraction

3.) Lower trap: scapular depression

4.) Lower trap: upward rotation

Front 5

What is the shoulder girdle?

Back 5

The clavicles and scapulae.

Front 6

Name the 8 primary joint actions of the shoulder girdle.

Back 6

1.) scapular elevation

2.) scapular depression

3.) scapular retraction (adduction)

4.) scapular protraction (abduction)

5.) scapular upward rotation

6.) scapular downward rotation

7.) scapular upward tilt

8.) scapular reduction of upward tilt

Front 7

Name the 4 muscles of the quadriceps.

Back 7

1.) Biceps femoris

2.) Vastus lateralis

3.) Vastus medialis

4.) Vastus intermedialis

Front 8

Where is the talocrural joint?

Back 8

The ankle. It joins the tibia and fibula to the talus.

Front 9

Where is the calcaneus bone?

Back 9

The heel.

Front 10

Where is the subtalar joint?

Back 10

The ankle. It joins the talus to the calcaneus.

Front 11

List the 2 joint actions of the talocrural joint.

Back 11

1.) Dorsiflexion

2.) Plantar flexion through axis in the talus

Front 12

List the 2 joint actions of the subtalar joint.

Back 12

1.) Inversion (supination)

2.) Eversion (pronation)

Front 13

Define agonist and antagonist.

Back 13

1.) Agonist: prime mover

2.) Antagonist: opposition to the prime mover

Front 14

What is a stabilizer?

Back 14

Maintains isometric contraction to anchor primary movers.

Front 15

What is an isometric contraction?

Back 15

A static contraction.

Front 16

Define concentric and eccentric.

Back 16

1.) Concentric: muscle shortens (contracts)

2.) Eccentric: muscle lengthens (negative contraction)

Front 17

Hypertension BP Levels

Back 17

140-159/90-99 mmHg

Front 18

Pre-Hypertension BP Levels

Back 18

120-139/80-89 mmHg

Front 19

Optimal BP Levels

Back 19

120/80 mmHg

Front 20

Average BF% for men and women:

Back 20

1.) Men: 15%

2.) Women: 25%

Front 21

List the protocols for skinfold testing.

Back 21

1.) Measure on the right side, standing.

2.) Caliper on skin, 1cm away from fingers.

3.) Pinch 1-2 seconds while reading.

4.) Measure twice.

Front 22

Myocardial infarction

Back 22

heart attack

Front 23

Ischemia

Back 23

Restriction of blood supply to tissues

Front 24

Stroke volume

Back 24

Volume of blood pumped from one ventricle with each beat

Front 25

Systole

Back 25

heart beat

Front 26

Cardiac output (Q)

Back 26

Volume of blood pumped by a ventricle in 1 minute.

Q= stroke volume (SV) x heart rate (HR)

Front 27

Venous return

Back 27

Flow of blood back to the heart. Limits Q.

Front 28

Minute ventilation

Back 28

Volume of gas inhaled or exhaled per minute

Front 29

Residual lung volume

Back 29

Amount of air in lungs after exhale

Front 30

Forced vital capacity

Back 30

Max air expelled after max inhalation

Front 31

Total lung capacity

Back 31

Volume of air

(residual volume + forced vital capacity)

Front 32

Describe the blood flow patterns of the Circulatory System.

Back 32

Blood enters the L&R superior atria. It flows to the interior ventricles through the AV valves. From there, it travels to the lungs (R vent > semilunar valves) or the body (L vent > aorta). From the aorta, blood flows to the arteries, arterioles, capillaries, then back to the heart through the veins.

Front 33

List the 3 metabolic pathways.

Back 33

1.) Aerobic (oxidative)

2.) Anaerobic (lactic acid)

3.) Phosphagen (ATP-PC)

Front 34

Which energy system uses glucose, fat, and protein for fuel?

Back 34

Aerobic

Front 35

Which energy system has a limiting factor of a small supply of stored CP?

Back 35

Phosphagen

Front 36

What activities use the aerobic system?

Back 36

sleeping, jogging, zumba

(cardio/endurance)

Front 37

What activities use the anaerobic glycolic system?

Back 37

hurling, football, basketball

(1-3 minutes)

Front 38

What activities use the phosphagen system?

Back 38

sprinting, jumping, lifting

(up to 10 seconds)

Front 39

Describe glycolysis.

Back 39

An anaerobic process which changes glucose into pyruvic acid then lactic acid to create ATP.

Front 40

Describe beta oxidation.

Back 40

Free fatty acid is broken down into either acetyl-CoA (Krebs) or NADH/FADH2 (electron transport chain).

Front 41

Describe the Krebs (Citric Acid) Cycle.

Back 41

Aerobic process which takes carbs, fats, and proteins and converts it to CO2.

Front 42

Electron Transport Chain

Back 42

The cellular respiration site of aerobic (oxidative) phosphorilation. It takes NADH from Krebs and turns it into ATP.

Front 43

Anaerobic threshold

Back 43

The shift from aerobic to anaerobic when exercise increases intensity and lactic acid begins to accumulate.

Front 44

Maximal oxygen uptake

VO2max

Back 44

Max rate of O2 consumed during exericse to exhaustion.

vol O2/minutes

Front 45

EPOC

Back 45

Excess Post-Exercise Oxygen Consumption

Increased oxygen intake after strenuous activity. Restores body to resting state and gets rid of lactic acid.

Front 46

Describe the structures of the Pulmonary System.

Back 46

Air enters the mouth/nostrils > nasal cavity > pharynx (throat) > larynx (voice box) > epiglottis > trachea > 2 main bronchi > R&L lungs > bronchioles > alviolar ducts > alviolar sacs > millions of alvioli > oxygen to capillaries

Front 47

What is ATP?

Back 47

Adenosine Triphosphate.

Coenzyme used for energy transfer of cells. Changed into ADP, it's a form of stored energy that can be directly used by cells.

adenosine + ribose 9sugar) + 3 phosphates

Front 48

Name the 3 types of muscle tissue.

Back 48

1.) Skeletal

2.) Smooth

3.) Cardiac

Front 49

Name the 2 types of muscle fibers.

Back 49

1.) Fast twitch

2.) Slow twitch

Front 50

Describe slow twitch fibers.

Back 50

Aerobic. Slower speed of contraction. Fatigue resistant.

Front 51

Describe fast twitch fibers.

Back 51

Glycolic system. Myosin can split ATP quickly. Short bursts of energy.

Front 52

What is a motor unit?

Back 52

Coordinates the contractions of a single muscle.

nerve cell + muscle fibers

Front 53

Describe actin.

Back 53

Protein microfilaments which hydrolize ATP.

(holds onto the golf club of the myosin fiber)

Front 54

Describe myosin.

Back 54

Motorprotein that binds with actin for muscle contraction. Golf club shape made up of a head, neck, and tail.

Front 55

Define sarcomere.

Back 55

Myofibrils inside the muscle fibers which hold actin. Takes in calcium to break the actin/myosin connection.

Front 56

Describe the function of a muscle spindle.

Back 56

Detects length changes inside the muscle. Tells brain so it knows where the body is. Also resists stretching too far.

Fast twitch has more than slow twitch.

Front 57

What fuels the phosphagen system?

Back 57

creatine phosphate (CP)

Front 58

What fuels the anaerobic glycolytic system?

Back 58

glucose

Front 59

What fuels the aerobic system?

Back 59

glucose, fat, and protein

Front 60

Describe the function of a Golgi tendon organ.

Back 60

Senses changes in muscle tension. Located at muscle origins and insertion into tendons. Stretch receptor. Inhibits contraction.

Front 61

Describe synovial (diathroidal) joints.

Back 61

Most common. Small space. Cartilage capped.

Front 62

Describe the synovial membrane.

Back 62

Secretes synovial fluid to lubricate and cushion joints.

Front 63

Describe Fascia.

Back 63

Fibrous connective tissue that sheaths individual muscles.

Front 64

SITS

Back 64

The four muscles of the rotator cuff:

1.) Supraspinatus

2.) Infraspinatus

3.) Teres minor

4.) Subcapularis

Front 65

List the 9 primary joint actions of the shoulder joint.

Back 65

1.) Shoulder flexion

2.) Shoulder extension

3.) Shoulder abduction

4.) Shoulder adduction

5.) Shoulder horizontal adduction (flexion)

6.) Shoulder horizontal abduction (extension)

7.) Shoulder internal rotation (medial)

8.) Shoulder external rotation (lateral)

9.) Shoulder circumduction

Front 66

Scapular adduction is commonly referred as:

Back 66

scapular retraction

Front 67

Name the 4 primary joint actions of the spine.

Back 67

1.) Spinal flexion

2.) Spinal extension

3.) Spinal rotation

4.) Spinal lateral flexion

Front 68

List the 6 steps used to evaluate the Medical History Form.

Back 68

1.) Determine client's age (men >45; women >55)

2.) Analyze coronary heart disease risk factors

3.) Ask if there are signs suggestive of disease

4.) Decide if client is low, medium, or high risk

5.) Determine whether you need dr clearance

6.) Ascertain if your client is pregnant

Front 69

List 8 positive ASCM atherosclerotic cardiovascular disease (CVD) risk factors.

Back 69

1.) Family history (male <55; female <65)

2.) Smoking (current up to 6 months)

3.) Hypertension (140/90 measured twice)

4.) Dyslipidemia (LDL >130 or HDL <40)

5.) Impaired fasting glucose (>100 twice)

6.) Obesity (BMI >30)

7.) Sedentary lifestyle

8.)

Front 70

List 5 symptoms of cardiovascular disease.

Back 70

1.) Chest pain

2.) Shortness of breath

3.) Dizziness

4.) Ankle swelling

5.) Palpitations or irregular heartbeat

Front 71

List 3 situations when you might recommend a physician's clearance for exercise.

Back 71

1.) 2+ risk factors for CHD

2.) Symptoms or known CHD

3.) Age (male >45, female >55)

Front 72

What is a PAR-Q?

Back 72

Physical
Activity

Readiness

Questionaire

Front 73

List 6 components of a fitness assessment session.

Back 73

1.) Assess resting HR & BP

2.) Assess body comp

3.) Assess cardio fitness (Rockport or 3 min step)

4.) Assess muscular strength/endurance

5.) Assess flexibility & posture

6.) Optimal fitness assessment components

Front 74

Purpose of max testing:

Back 74

Measures cardio fitness.

Front 75

Purpose of submax testing:

Back 75

Measures aerobic fitness and improvement over time.

Front 76

Describe the protocols for the 3 Minute YMCA Step Test.

Back 76

1.) Informed consent.

2.) Set metronome @96bpm

3.) client steps on 12" step for 3 minutes

4.) Find HR and count for 1 minute

5.) Math it

Front 77

Describe the protocols for a 1RM test.

Back 77

1.) Warm up/stretch

2.) Start at 50% perceived weight

3.) 1 rep @ each weight until fail

4.) 1 RM weight / client's weight = % ranking

Front 78

Define kyphosis.

Back 78

Hunchback. Sometimes paired with chin jut.

Assess by having client stand against a wall. If there is more than a palm-width of space between the back and the wall, then yes.

Front 79

Define Lordosis.

Back 79

Swayback. Often caused by weak abs or obesity.

Assess by having the client march in place. Stop and have them stand normally, observing from the side. If slouch, then yes.

Front 80

Define scoliosis.

Back 80

Bent spine.

Assess by measuring shoulder height. If more than .25 inches, then maybe.

Front 81

How often should one reassess fitness?

Back 81

Every 3-4 weeks or at the end of each goal period.

Front 82

Define specificity in training.

Back 82

You get good at what you practice.

Front 83

Define mets.

Back 83

Metabolic equivalents.

Resting oxygen uptake = 1 met

Front 84

VO2max

Back 84

Max rate of oxygen consumed during incremental exercise.

Front 85

What is THRR?

Back 85

Training

Heart

Rate

Range

Front 86

Define the Karvonen formula.

Back 86

A mathmatical formula that helps you determine your target heart rate training zone (THRR). The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate.

Front 87

What is the equation for the Karvonen formula?

Back 87

[(max HR - resting HR) x %intensity] + resting HR

=target heart rate

Front 88

Calculate THRR for a 30 year old deconditioned male with a resting HR of 72bpm.

Back 88

calculate

Front 89

Calculate THRR for a 43 year old moderately active female with a resting HR of 65bpm.

Back 89

calculate

Front 90

Calculate THRR for a 36 year old deconditioned male with a resting HR of 75bpm.

Back 90

calculate

Front 91

Calculate THRR for a 36 year old active female with a resting HR of 61bpm.

Back 91

calculate

Front 92

How does one estimate max HR?

Back 92

220 - age = estimated max HR

Front 93

Opposes the triceps.

Back 93

biceps

Front 94

Opposes the posterior deltoid.

Back 94

pectoralis major

Front 95

Opposes erector spinae.

Back 95

abdominals

Front 96

Opposes hamstrings.

Back 96

quadriceps

Front 97

Opposes hip adductors.

Back 97

hip abductors

Front 98

Volume lifted =

Back 98

reps x weight

Front 99

Define Progressive Resistance Exercise.

Back 99

(PRE) resistance is gradually increased

Front 100

Define periodization.

Back 100

changing up the routine

Front 101

Opposes biceps.

Back 101

triceps

Front 102

Opposes deltoid and trapezius.

Back 102

latissimus dorsi

Front 103

Opposes pectoralis major.

Back 103

posterior deltoid

Front 104

Opposes abdominals.

Back 104

erector spinae

Front 105

Opposes quadriceps.

Back 105

hamstrings

Front 106

Opposes hip abductors.

Back 106

hip adductors

Front 107

Pre-exhaustion

Back 107

use large muscle groups before small to stave off exhaustion

Front 108

Spilt routine

Back 108

leg day/chest and back day

Front 109

super circuit

Back 109

cardio mixed with resistance
q
1-3:1min

Front 110

Eccentric training

Back 110

negs (eccentric phase) workout. often causes DOMS

Front 111

List 5 common training errors.

Back 111

1.) improper warm up
2.) safety devices not used
3.) breath holding
4.) range of motion problems result in poor alignment
5.) too quick

Front 112

DOMS

Back 112

delayed onset muscle soreness

Front 113

List several genetic factors that may influence the ability to lift heavier weights.

Back 113

limb length
muscle fiber composition
testosterone
tendon insertion
muscle belly length

Front 114

Give an example of an alignment cue.

Back 114

align joints like this (knee over toe)

Front 115

Give an example of a visual cue.

Back 115

Do what I do.

Front 116

Give an example of an informational cue.

Back 116

This works your glutes.

Front 117

Give an example of a breathing cue.

Back 117

Inhale.

Front 118

Give an example of a motivational cue.

Back 118

You can do it!

Front 119

Give an example of a wrong/right cue.

Back 119

feel proper vs. improper form

Front 120

Define flexibility.

Back 120

the range of motion possible around a joint or series of joints. it is joint and joint-action specific (flexible in one joint but not another)

Front 121

List the muscles that are commonly tight.

Back 121

upper traps
erector spinae
hamstrings
pectoralis maj & anterior delts
iliopsoas (hip flexors)
gastrocnemius & soleus

Front 122

proprioceptive neuromuscular facilitation

Back 122

stretch until range, relax and stretch more

Front 123

List several factors that determine and influence flexibility.

Back 123

genetic tissue structure
tight or loose ligaments
stress and muscle tension
injury, pregnancy, and age
core temp

Front 124

What is an intrinsic risk factor for injury?

Back 124

previous injury; obesity; joint laxity; inflexibility

Front 125

What is an extrinsic risk factor for injury?

Back 125

No warm-up; fatigue; poor technique; improper form

Front 126

Define subluxation.

Back 126

partial dislocation

Front 127

Tendinitis

Back 127

inflamed tendons. leads to scarring or calcium deposits

Front 128

Define synovitis.

Back 128

inflammation of synovial joints

Front 129

Define bursitis.

Back 129

inflammation of bursae (pads@ shoulder and knee)

Front 130

Define contusion.

Back 130

bruise from a direct blow

Front 131

Define adhesions.

Back 131

fibrous bands that form between tissues and organs. internal scar tissue decreases elasticity

Front 132

Define contractures.

Back 132

permanent shortening of muscles, tendons, or ligaments

Front 133

List the muscles that generally need to be stretched.

Back 133

pectoralis major
anterior delts
upper traps
levator scapulae
internal rotators of the shoulder
erector spinae
hip flexors
hamstrings
calves

Front 134

List the muscles that generally need to be strengthened.

Back 134

mid traps
rhomboids
posterior delts
lower traps
pectoralis minor
external rotator cuff muscles
abs
vastus medialis

Front 135

Name 4 shoulder joint injuries.

Back 135

1.) rotator cuff tendinitis
2.) impingement syndrome
3.) biceps tendinitis
4.) shoulder dislocation/subluxation

Front 136

List two injuries that cause pain at the elbow.

Back 136

tennis elbow (wrist extensor)

golf elbow (wrist & finger flexor)

Front 137

What are the 4 curves of neutral spinal alignment?

Back 137

1.) lordotic cervical
2.) kyphotic thoracic
3.) lordotic lumbar
4.) kyphotic sacral

Front 138

Define IT band syndrome.

Back 138

tight IT band aggrivated by rotating femur & tibia. hurts above knee. RICE and stretch.

Front 139

Piriformis Syndrome

Back 139

tendinitis of hip external rotators. Causes sciatic-like pain. Massage and stretch.

Front 140

Patellofemoral pain syndrome

Back 140

Chronic anterior knee pain. Caused by muscle imbalances. Ice, brace, orthotics.

Front 141

Plantellar tendinitis

Back 141

Inflammation of distal patellar tendon. Hurts on or below patella. Caused by jumping. Ice, quad exercises.

Front 142

Ligament injuries of the knee

Back 142

70% caused by anterior cruciate ligament; pops; RICE, massage, patella straps.

Front 143

Define open kinetic chain.

Back 143

End joint is free. (knee extension)

Front 144

Define closed kinetic chain.

Back 144

End joint is fixed. (squats)

Front 145

What three things need to be avoided for proper knee mechanics?

Back 145

1.) Hyperflexion (below parallel) while weight bearing

2.) knee torque

3.) knee hyperextension

Front 146

Define anterior compartment syndrome.

Back 146

Pain on lateral side of tibia which swells because of injury. Causes numbness, pain, and paralysis.

Front 147

Metatarsalgia

Back 147

Pain in metatarsals caused by jumping. Wear good shoes.

Front 148

Define sarcopenia.

Back 148

Loss of muscle strength due to declining muscle mass and inactivity.

Front 149

Osteoarthritis

Back 149

Wears away articular cartilage leading to bone on bone abrasion

Front 150

Rheumatiod arthritis

Back 150

Similar to osteoarthritis, but inflammatory, not degenerative; autoimmune

Front 151

Define osteopenia.

Back 151

Premature bone thinning.

Front 152

Cerebrovascular accident (CVA)

Back 152

loss of blood flow to the brain via blood clot; third leading cause of death.

Front 153

Peripheral artery disease (PAD)

Back 153

atherosclerosis in extremities, especially calves; causes lesions, burning, and cramping.

Front 154

Claudication

Back 154

cramping, burning pain during exercise with PVD

Front 155

COPD

Back 155

airway resistance is increased making it difficult to breathe; #1 cause is smoking; coupled with chronic bronchitis, emphysema, and asthma

Front 156

Dyspnea

Back 156

shortness of breath

Front 157

Multiple sclerosis

Back 157

gradual damage to myelin sheath of motor neurons

Front 158

Parkinson's disease

Back 158

basal ganglia disorder; loss of dopamine makes motor function difficult

Front 159

Name some lifestyle factors that can influence blood pressure.

Back 159

1.) high sodium

2.) high fat

3.) cigarettes

4.) alcohol

5.) obesity

6.) high stress

7.) inactivity

Front 160

What are the signs of hypoglycemia?

Back 160

1.) Excessive fatigue

2.) nausea

3.) lightheadedness

4.) dizziness

5.) profuse sweating

6.) seeing spots

7.) confusion

8.) shakiness

Front 161

Name 4 preventative steps a personal trainer can take to help persons with diabetes avoid a hypoglycemic reaction.

Back 161

1.) Work with client's doctor

2.) Avoid working injected muscles 1 hr post injection

3.) Have client eat carbs before & during; have sugar and water ready

4.) monitor blood glucose frequently

Front 162

What are 5 major diseases/conditions affected by nutrition/body composition?

Back 162

1.) coronary heart disease

2.) cancer

3.) diabetes

4.) metabolic syndrome

5.) osteoporosis

Front 163

What is the current recommendation for carbs per day?

Back 163

45-65%

Front 164

What is the current recommendation for fiber per day?

Back 164

20-30g/day or 14g/1000 calories

Front 165

What is the current recommendation for protein per day?

Back 165

.8g/each kg (2.2lbs) of body weight

+30 if pregnant

+20 if EBF

Front 166

What is the current recommendation for fat per day?

Back 166

20-35% of total calories/day

trans fats as low as possible

Front 167

What is the current recommendation for cholesterol per day?

Back 167

no more than 300mg/day

Front 168

What is the ACSM position on exercise and fluid replacement?

Back 168

1.) Drink 17oz 2 hrs before exercise

2.) Drink during exercise = to sweat lost

3.) 59-72F and flavored

4.) Drink sports drinks w/carbs and electrolytes for events > 1hr

Front 169

Define glycemic index.

Back 169

Carb ranking list showing insulin surge foods.

Front 170

Define the female athlete triad.

Back 170

1.) eating disorders

2.) amenorrhea (period stops)

3.) osteoporosis

Front 171

The ADA recommends _______ calories for men and ______ calories for women.

Back 171

Men = 1400

Women = 1200

Front 172

What are the three components of energy expenditure?

Back 172

1.) Resting metabolic rate

2.) Energy expended with exertion

3.) The thermic effect of food [10% of calories are used to digest food]

Front 173

How many calories are in 1g of carbs?

Back 173

4

Front 174

How many calories are in 1g of fat?

Back 174

9

Front 175

How many calories are in 1g of protein?

Back 175

4

Front 176

How would one calculate the % of total carbs in one serving?

Back 176

(carbs in serving x 4 cal/g) = total carb calories

total carb cals / total calories = % carbs

Front 177

How would one calculate the % of total fat in one serving?

Back 177

(fat in serving x 9 cal/g) = total fat calories

total fat cals / total calories = % fat

Front 178

How would one calculate the % of protein in one serving?

Back 178

(protein in serving x 4 cal/g) = total protein cals

total protein cals / total cals = % protein

Front 179

List the 5 stages of change.

Back 179

1.) Precontemplation

2.) Contemplation

3.) Preparation

4.) Action

5.) Maintenance

Front 180

SMART

Back 180

Specific

Measurable

Action-oriented

Realistic

Timed