Nccpt Sample Test

Front 1

The greatest legal concerns for a personal trainer are:

Back 1

Pre-activity health screening of clients, interpreting the results, the development of
physical activity recommendations and parameters for training, the instruction and
supervision of physical activity, emergency preparations and timely fulfillment of
such services.

Front 2

(T/F) A failure to screen or even perform screening which results in client injury may
actually increase the likelihood of legal claims and suits based upon negligence.

Back 2

True

Front 3

(T/F) Employers may not be responsible for the actions of their employees.

Back 3

False

Front 4

(T/F) It is recommended to utilize applicable protective documents such as waivers,
releases and informed consents to meet their legal duties.

Back 4

True

Front 5

(T/F) It is not recommended to obtain liability insurance when working as an
independent contractor.

Back 5

False

Front 6

(T/F) Professionalism has nothing to do with punctuality, appearance, presentation,
knowledge or hygiene.

Back 6

False

Front 7

Name the four chambers of the heart.

Back 7

Left and Right Ventricles, Left and Right Atriums.

Front 8

Name the three energy systems.

Back 8

ATP/Creatine-Phosphate, Glycolysis, Aerobic Oxidation.

Front 9

What is the prime mover, antagonist and stabilizers for the bench press?

Back 9

Pectoralis Major (middle and upper fibers emphasized). Rhomboids, Trapezius,
Posterior Deltoid. Rotator Cuff Musculature: Supraspinatus, Infaspinatus, Teres
Minor, Subscapularis.

Front 10

What causes post exercise soreness and what do you do about it?

Back 10

Microtrauma to the muscle tissue. PRICE, light stretching or active rest and hydrate.

Front 11

Describe what occurs during the systolic and diastolic phase of blood pressure. What
is considered a normal reading?

Back 11

Systolic is the pressure in the arterial walls during ventricular contraction. Diastolic
pressure is the pressure in the arterial walls during ventricular filling. 120/80 is
considered a normal reading.

Front 12

What is the difference between slow and fast twitch muscle?

Back 12

Slow twitch muscle fibers have slow shortening velocities, are red, endurance and
resistant to fatigue, large mitochondria, high myoglobin, rich capillary supply,
primarily postural, tonic. Fast twitch muscle fibers have high shortening velocities,
fatigue rapidly, have large numbers of actin and myosin filaments which are larger in
diameter, are white, prime mover/strength/power, phasic musculature, easily
inhibited.

Front 13

What might be the fat burning target heart range for a 45-year old individual with a
resting heart rate of 60 bpm?

Back 13

Using the Karvonen formula and calculating the training heart rate based on Zone 1
(40-65%), the answer is 220 – 45 - 60 x.4 + 60 =106 bpm and 220 – 45 - 60 x.65 + 60 =
135 bpm or 106 -135 bpm.

Front 14

What is the all or none theory?

Back 14

When a myofiber is innervated by a nerve cell, it contracts totally or not at all.

Front 15

Explain the difference between concentric and eccentric in resistance training.

Back 15

A concentric contraction is the shortening of the muscle fibers. An eccentric
contraction is the lengthening of the muscle fibers.

Front 16

Name two functions of blood.

Back 16

Transport oxygen and nutrients to the cell and removes wastes and carbon dioxide
from the cell.

Front 17

What is the definition of OBLA?

Back 17

Onset of Blood Lactate Accumulation.

Front 18

How could you determine maximum heart rate and training heart rate when designing
a cardiovascular workout for a client?

Back 18

VO2 Max test, 220 - age x % = THR, 220 - age - RHR x % + RHR = THR (Karvonen),
or 220 - age x % x 1.15 = THR.

Front 19

Discuss the concept of periodicity.

Back 19

The gradual cycling of specificity, intensity, volume, duration, and frequency to
achieve a specific goal.

Front 20

What is the Valsalva Maneuver?

Back 20

Exhaling forcibly with the glottis closed.

Front 21

What does the abbreviation ATP mean?

Back 21

Adenosine Triphosphate.

Front 22

With exercise lasting longer than ten seconds what system kicks in to provide ATP?

Back 22

Glycolytic System.

Front 23

How long does Glycolysis last?

Back 23

From ten seconds to three minutes.

Front 24

Define reciprocal inhibition.

Back 24

When an agonist or prime mover is called upon to perform a desired motion, the
antagonist are neurologically inhibited.

Front 25

What is a Co-contraction?

Back 25

When the agonist and antagonist contract simultaneously.

Front 26

What is a spurt muscle? Give an example.

Back 26

Muscles that have their distal tendon close to the joint axis. Biceps Brachii.

Front 27

What is a double-jointed muscle?

Back 27

A muscle in the body that crosses two joints and is able to produce motion at more
than one joint.

Front 28

Define the term reversibility.

Back 28

A major decrease in strength and aerobic capacity are apparent after two weeks
without exercise, and a major decrease in aerobic capacity after three weeks without
exercise.

Front 29

What would afferent information be?

Back 29

Afferent information is nerve impulses from receptors or sense organs toward the
central nervous system.

Front 30

What is a motor unit?

Back 30

A single a-motor neuron and all of the corresponding muscle fibers it innervates.

Front 31

Janda suggested there is a group of postural muscles involved in static tasks such as
standing or sitting that have a tendency to become overactive. The muscles are referred
to as:

Back 31

Tonic muscularature.

Front 32

What body type is characterized by a muscular build?

Back 32

Mesomorph.

Front 33

When a client has a decrease in appetite, inability to sleep and elevated rate heart, they
may be:

Back 33

Overtraining.

Front 34

The fascia that surrounds bundles of muscle fibers is called?

Back 34

Fasiculi.

Front 35

Which contraction is the strongest; concentric, eccentric or isometric?

Back 35

Eccentric.

Front 36

Define Visceral or smooth muscles.

Back 36

Visceral or smooth muscles operate blood vessels and tubular organs such as the
stomach and uterus. Smooth muscle gets its name because there are no striations
visible in them. Smooth muscle is autonomous or doesn’t require conscious thought
to be stimulated.

Front 37

Define the origin of a mucsle.

Back 37

Is the attachment nearest the midline of the body and/or the end attached to the least
movable bone.

Front 38

List three reasons why eating 5 - 6 meals a day is more effective.

Back 38

Thermogenic effect of food, steady supply of nutrients, and smaller amounts do not
encourage fat storage.

Front 39

What is the ACSM recommended intake of carbohydrates, proteins and fats for health?

Back 39

58% Carbohydrates, 30% or >30% fat, and 12% protein.

Front 40

What are vitamins?

Back 40

Vitamins are organic food substances found only in living things, such as, plants and
animals, are required by the body in minute amounts for physiological maintenance
and growth.

Front 41

How much water should a person drink a day?

Back 41

For men 125oz, for women 91oz

Front 42

How many calories are in: One gram of fat: One gram of carbohydrates: One gram of
protein: One gram of vitamins:

Back 42

9, 4, 4, 0.

Front 43

The essential Amino Acids are:

Back 43

Phenylalanine, Valine, Threonine, Methionine, Tryptophan, Histidine, Isoleucine,
Leucine, Lysine.

Front 44

Define basal metabolic rate.

Back 44

BMR is the amount of energy expended to support the ongoing metabolic work of the body’s cells at rest.

Front 45

What major role does potassium play in the body?

Back 45

Production of energy, muscle contraction, beating of the heart, synthesis of protein,
nerve tranquilization, and kidney function.

Front 46

What is the Institute of Medicine's recommended intake of carbohydrates, proteins
and fats?

Back 46

45-65% carbohydrates, 10-35% protein, 20-35% fat.

Front 47

What hormone does the pancreas release in response to high concentration of blood
sugar?

Back 47

Insulin.

Front 48

What macronutrient provides the majority of the energy used by muscles in the first
three minutes of an activity?

Back 48

Carbohydrate.

Front 49

Give an example of a saturated fat.

Back 49

Any fat that is solid at room temperature and/or palm and coconut oil.

Front 50

According to the Food Guide Pyramid which category of foods offer high-quality protein?

Back 50

Meats.

Front 51

Which type of vitamins may have a risk for toxicities?

Back 51

Fat-soluble vitamins.

Front 52

According to the American Dietetic Association, a person should drink _____8 oz of water per day.

Back 52

8.

Front 53

What is the acronym RDA stand for?

Back 53

Recommended Dietary Allowance.

Front 54

Give examples of a disaccharide.

Back 54

Maltose, lactose or sucrose are a few examples.

Front 55

Name the essential fats.

Back 55

Linolenic and linoleic acids.

Front 56

List some of the benefits of vitamin C.

Back 56

Helps to maintain collagen, can reduce histamines and is an antioxidant.

Front 57

What vitamin is most affected by the industrialization of our food supply?

Back 57

B vitamins.

Front 58

How many calories are in a food that contains 20 grams of carbohydrates, 42 grams of
protein and 12 grams of fat?

Back 58

356 calories.

Front 59

The recommended intake for dietary fiber is:

Back 59

25-30 grams.

Front 60

8 grams per kilogram is the RDA recommendation for healthy adults for which
macronutrient?

Back 60

Protein.

Front 61

Galactose and glucose make up the disaccharide:

Back 61

Lactose.

Front 62

While the body is at rest, what percentage of fat is utilized for fuel?

Back 62

60%.

Front 63

Glucose and fructose are examples of:

Back 63

Monosaccharides.

Front 64

Which vitamin helps maintain collagen?

Back 64

Vitamin C.

Front 65

What is collagen?

Back 65

The most abundant protein in the body.

Front 66

Define the term Golgi Tendon Organ.

Back 66

A sensory organ situated at the musculotendinous junction.

Front 67

What is a dynamic stretch?

Back 67

The body’s own movement causes the stretch.

Front 68

What is ballistic stretching?

Back 68

Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater ROM.

Front 69

What are the dangers of hyper flexibility?

Back 69

May cause joint instability and precautions during pregnancy would include
moderate stretching.

Front 70

What sensory receptor activates the stretch reflex mechanism?

Back 70

Muscle spindle.

Front 71

What can you do to increase the efficiency in the process of reciprocal innervation?

Back 71

A good warm up.

Front 72

Flexibility around a joint is affected by:

Back 72

Bone structure, ligaments, elasticity of skin, muscles, tendons and fascia.

Front 73

Tendons are resistant to what kind of force?

Back 73

Tensile forces.

Front 74

Define the term elastic.

Back 74

The ability to return back to their original shape.

Front 75

The “ability to return to its original shape” is the definition of:

Back 75

Elastic.

Front 76

The sensory receptor involved in the stretch reflex mechanism is called:

Back 76

Muscle Spindle.

Front 77

What percent of body fat for men and women is considered obese?

Back 77

Men 25% and Women 32%.

Front 78

What is a form of treatment for Osteoarthritis?

Back 78

A non-steroidal anti-inflammatory or some form of analgesic.

Front 79

What is Rheumatoid Arthritis?

Back 79

An autoimmune process resulting in inflammation of the synovial fluid contained in
the burs sacks of the joint surfaces.

Front 80

What is Hypertension?

Back 80

High Blood Pressure.

Front 81

Name two things a trainer should pay attention to if working with someone with
Hypertension.

Back 81

The client should never do exercises with their head below the level of their heart and
they should avoid lifting heavy weights over their heads.

Front 82

What should a trainer pay attention to when working with a pregnant client in the
first trimester?

Back 82

Heart rate, core temperature, and making sure the client is not exercised to exhaustion.

Front 83

How often should a pregnant woman consume water when exercising? How much
water should be consumed in a hour long training session?

Back 83

At least every ten minutes. 16 to 32 ounces during a one hour session.

Front 84

How many tender points must a person have to be diagnosed with Fibromyalgia?

Back 84

11 out of 18 tender points for three months or longer.

Front 85

What is the primary symptom of Fibromyalgia?

Back 85

Muscle soreness.

Front 86

What problems can Multiple Sclerosis cause?

Back 86

Muscle control, strength, vision, balance, sensation and mental functions.

Front 87

What causes Multiple Sclerosis?

Back 87

Multiple Sclerosis is the process of demyelination and subsequent disruption of the
nerve impulse flow.

Front 88

What should be avoided in an exercise program for someone with Multiple Sclerosis?

Back 88

Exercise programs should be designed to avoid over heating.

Front 89

What response during exercise can you suspect from a client who is taking a Beta
Blocker?

Back 89

A client taking Beta Blockers can have a decreased exercise heart rate.

Front 90

What response during submaximal testing can you suspect from a client who is
taking a Calcium Channel Blocker?

Back 90

A client taking a Calcium Channel Blocker can have a lower blood pressure when
performing a sub-maximal exercise test.

Front 91

What considerations should you take when training someone with cancer?

Back 91

Avoid high impact aerobic activity due to risk of bone fractures and avoid pressure or
friction on the skin during exercise, because bruising can easily occur.

Front 92

What are some recommendation you might make to a client with osteoporosis?

Back 92

Avoid high impact aerobics, uncontrolled spinal flexion, decrease caffeine intake,
increase weight bearing activities and insure and adequate intake of calcium and
vitamin D.

Front 93

When training a client with AIDS/HIV, why is it important to wash your hands?

Back 93

To protect them from being exposed to other infections.

Front 94

Are sit ups a recommended exercise for a pregnant woman in her second trimester?

Back 94

No.

Front 95

What can cause Exercise Induced Asthma (EIA)?

Back 95

Cold air and specific intensities and durations. Going too hard too fast.

Front 96

Define diastasis.

Back 96

Diastasis is the separation of the rectus abdominis muscle.

Front 97

What are some of the considerations when training someone with cancer?

Back 97

General weakness, nausea, risk of bone fractures and bruising from pressure or friction
on the skin.

Front 98

When training a client with osteoporosis, is it better to perform weight-bearing or non
weight-bearing exercise?

Back 98

Weight-bearing exercise.

Front 99

Considerations when training someone with AIDS/HIV include:

Back 99

Washing your hands to protect the client from exposure to other infections.

Front 100

What is an anatomical position?

Back 100

In this position the body is in an erect stance, facing forward, arms at the side of the
trunk with palms facing forward and the legs together with the feet pointing forward.
All joints are in anatomical neutral with the exception of full supination at the
radio-ulnar joint.

Front 101

Define the term supination.

Back 101

Movement in which the palms face forward in anatomical position.

Front 102

Define the term external.

Back 102

Refers to a segment rotating around a vertical axis so that the anterior surface of the
segment moves away from the midline of the body.

Front 103

What is circumduction?

Back 103

An imaginary “O”. Actually a combination of four movements: flexion, adduction,
extension, and abduction.

Front 104

What is circumduction?

Back 104

Pertaining towards the head.

Front 105

What is Caudal?

Back 105

Pertaining to the tail end.

Front 106

(T/F) The term bilateral refers to both sides.

Back 106

True.

Front 107

(T/F) The terms posterior/dorsal both refer to the back of the body.

Back 107

True.

Front 108

What means do the anatomical planes provide?

Back 108

They are means of communication or describing motion.

Front 109

Define the term flexion. Give one example.

Back 109

Flexion occurs when the joint motion is moving away from neutral in the sagittal
plane, or if past neutral in a position of extension, is moving back to neutral. Elbow
Flexion - curl.

Front 110

Define the term extension. Give one example.

Back 110

Extension occurs when the joint motion is moving from a position of flexion back to,
or past anatomical neutral in the sagittal plane. Elbow extension / triceps
push-down.

Front 111

Name the three planes of motion.

Back 111

Sagittal or Median; Frontal or Coronal; Horizontal or Transverse planes of motion.

Front 112

Which muscles flex the elbow joint?

Back 112

Biceps Brachii, Brachialis, an Brachioradialis.

Front 113

The Pes Anserinus consists of:

Back 113

Latin for “Gooses Foot.” The insertion of the Gracilis, Semitendinosus, and the
Sartorius.

Front 114

An example of a closed kinematic exercise chain exercise would be?

Back 114

The bench press.

Front 115

Name the four muscles of the Rotator Cuff.

Back 115

S.I.T.S. - Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.

Front 116

What are the five main spinal regions?

Back 116

Cervical, Thoracic, Lumbar, Sacral, Coccyx.

Front 117

Name the origin and insertion of the rectus abdominis muscle. What action does it
accomplish?

Back 117

Origin: Pubic Crest or Pubic Symphysis. Insertion: Xiphoid Process and the Costal
Cartilages of the fifth through seventh ribs. Compresses the abdominopelvic cavity
and flexes the vertebral column.

Front 118

What muscle plantar flexes the foot?

Back 118

Gastrocnemius.

Front 119

What muscles dorsiflexes the ankle?

Back 119

Tibialis Anterior.

Front 120

What type of joint allows flexion and extension?

Back 120

A ball and socket or a hinge joint.

Front 121

Give an example of a fusiform muscle.

Back 121

Biceps brachii, sartorious, brachialis, rectus femoris and rectus abdominis.

Front 122

What makes up the shoulder girdle?

Back 122

The clavicle and the scapula.

Front 123

What does the triceps surae consist of?

Back 123

The two heads of the gastrocnemius and the soleus.

Front 124

Name the muscles of the quadraceps.

Back 124

Vastus lateralis, vastus medialis, vastus inermedius and rectus femoris.

Front 125

What is the longest muscle in your body?

Back 125

Sartorius.

Front 126

What is the longest bone in your body?

Back 126

Femur.

Front 127

Define a sesamoid bone.

Back 127

A short bone embedded within a tendon or joint capsule. An example would be the
bones found in the base of the first metatarsal in the foot, or of course the largest
example would be the patella.

Front 128

What are the three basic body types in Somatotyping?

Back 128

Ectomorph, mesomorph and endomorph.

Front 129

What types of muscles maintain a joint in a static position?

Back 129

Stabilizers.

Front 130

Name the thee heads of the triceps brachii.

Back 130

Long, lateral and medial.

Front 131

How many vertebrae are found in the cervical region of the spine?

Back 131

Seven.

Front 132

What is the origin and insertion for the pectoralis major?

Back 132

Origin: Medial half of the clavicle, the sternum, the costal cartilages of the upper six
ribs and the aponeurosis of the external oblique muscle. Insertion: Greater tubercle of
the humerus.

Front 133

The deltoids and the gluteus maximus are examples of:

Back 133

Penniform muscles.

Front 134

Give an example of a Class II lever system.

Back 134

A wheel barrow, can opener or the MTP joint in plantar flexion.

Front 135

Which muscle dorsiflexes the ankle?

Back 135

Tibialis anterior.

Front 136

What motions are performed by the iliopsoas?

Back 136

Hip flexion and external rotation concentrically, hip extension and internal rotation
eccentrically.

Front 137

What are the names of the three heads of the triceps brachii?

Back 137

Long, lateral and medial.

Front 138

What are the six questions you should address to determine the effectiveness of any
exercise?

Back 138

Determine the motion. Determine the direction of resistance. Determine the starting
position. Monitor joint position stabilization continually. Monitor the path of motion
continually. Determine and monitor the range of motion.

Front 139

What do the trunk muscles consist of?

Back 139

Back extensors that bend the trunk backward, lateral flexors that bend it sideways and anterior abdominals that bend it forward.

Front 140

Movement from the extremities originate and emanate from?

Back 140

The Core.

Front 141

How should a client position themselves for the supine pelvic hold level 1?

Back 141

Lying with back arched naturally. Feet portioned as close to buttocks as possible.

Front 142

What percentage of the adult population will experience low back pain?

Back 142

80%.

Front 143

What is the starting position for the back extension machine?

Back 143

Seated in ideal alignment with arms crossed, line up hip joint with axis of machine.

Front 144

What are the mechanical points for the reverse crunch?

Back 144

Do not throw the legs, placing arms above head will help with balance, do not move
legs passed the point of full abdominal contraction, as this strains the neck.

Front 145

What is considered to be normal ROM in horizontal abduction?

Back 145

30 - 45 degrees.

Front 146

What is the motion in a seated cable row? Direction of resistance?

Back 146

Shoulder extension concentrically. Outward.

Front 147

How can you make the dumbbell pullover a safer exercise?

Back 147

Decline bench makes a better shoulder position, alter speed, bend elbows, or, apply
resistance via a cable crossover.

Front 148

What is the risk/benefit of the butt blaster machine?

Back 148

Risk: body weight plus resistance is resting on one knee, really tough to stabilize
spine, room in hip extension beyond neutral = 10-30 degrees, limited range to work
glutes. Benefit: minimal gluteus stimulation.

Front 149

What is a Q angle?

Back 149

Is formed by the longitudinal axis of the femur and the line of pull of the patellar
ligament

Front 150

An individual’s mechanical ability to perform multiple joint movements
simultaneously under load is primarily based upon what?

Back 150

The length of the levers or segments connecting these joints.

Front 151

When performing a prone leg curl the pivot point of the machine should be lined up
with the:

Back 151

Axis of rotation of the knee.

Front 152

List two machines that train the latissimus dorsi?

Back 152

Pull up bar, lat-pulldown machine or a row machine.

Front 153

What is a Carrying Angle?

Back 153

The angle formed between the humerus and the forearm.

Front 154

What are the prime movers in a squat?

Back 154

Quadraceps at the knee and the Gluteus maximus at the hip.

Front 155

What muscles are antagonists at the hip in hip extension?

Back 155

Hip Flexors.

Front 156

What are the agonists in a preacher curl?

Back 156

Biceps brachii, brachioradialis and brachialis.

Front 157

How much does the intradiscal pressure increase when we are in a seated flexed position?

Back 157

30-40%.

Front 158

What is the normal range of motion in shoulder flexion?

Back 158

160-180 degrees.

Front 159

In a seated position, intradiscal pressure increases:

Back 159

30-40%.

Front 160

What are some of the risks when performing an upright row?

Back 160

Excessive internal rotation during abduction.

Front 161

When a multi-joint, compound exercise is executed immediately after a single joint
exercise, what type of training is this an example of?

Back 161

Pre-exhaustion.

Front 162

What muscles must be stretched when a client has a protracted shoulder girdle?

Back 162

Pectoralis major, pectoralis minor, subscapularis and anterior deltoid.

Front 163

A squat, bench press, barbell curl and a leg press are examples of:

Back 163

A closed kinetic chain exercise.

Front 164

What are the prime movers in a leg press?

Back 164

Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris.

Front 165

What is the difference between muscular strength and muscular endurance?

Back 165

Muscular Strength is the ability of a muscle to exert a force. Muscular Endurance is
the ability of a muscle to exert a force over a period of time.

Front 166

If you train the bench press and the triceps push-down which would usually be trained
first?

Back 166

The bench press.

Front 167

Define the term volume.

Back 167

Volume can be measured by the total amount of work performed in a training
session. This can be measured by the amount of repetitions completed or the total
amount of weight lifted. This can be measured by each set, workout, day, week,
month etc.

Front 168

Define the term intensity.

Back 168

Intensity is a measure of one’s applied strength relative to their current level of
maximum strength. Intensity is most easily represented as a percentage of one’s
repetition maximum.

Front 169

When do type 2A muscle fibers fatigue?

Back 169

Begin at six seconds and fully fatigue at 30-120 seconds.

Front 170

How much time under tension is needed to receive an Aerobic/Muscular Endurance
training effect?

Back 170

Greater than 70 seconds.

Front 171

What is absolute strength?

Back 171

The maximum amount of force an individual can produce, irrespective of body
weight and time of force development. This type of strength is important for shot
putters, and football lineman where body weight has a high correlation to an increase
in performance.

Front 172

When working with loads under 60% of maximum how long should the rest periods
be?

Back 172

Approximately 45 seconds to two minutes.

Front 173

What is the double double training technique?

Back 173

In this technique the user performs two different double jointed exercises for the same
muscle group back to back.

Front 174

What are the four components of a fitness routine?

Back 174

Flexibility, stabilization/balance, strength/hypertrophy, cardiovascular.

Front 175

Define unilateral training.

Back 175

Flexibility, stabilization/balance, strength/hypertrophy, cardiovascular.

Front 176

For a hypertrophic effect to occur the repetition range should be:

Back 176

Six to twelve repetitions per set.

Front 177

Using the Karvonen formula, calculate the training heart rate (THR) of 70% for a
40-year old male with a resting heart rate of 30bpm. Do it again for a 40-year old male
with the same %, but a resting heart rate of 72.

Back 177

For the 40-year old with a resting HR or 30 bpm, a THR of 70% = 135bpm. For the
40-year old with a resting HR of 72 bpm; a THR of 70% = 148 bpm.

Front 178

Normal resting heart rates are:

Back 178

60-100 beats per minute (bpm).

Front 179

A normal blood pressure reading is:

Back 179

120/80 mm/Hg.

Front 180

Dividing the body weight in kilograms by the height in meters squared (kg/m2)
equals:

Back 180

Body Max Index (BMI).

Front 181

Force times distance divided by time equals? (F x D÷T=)?

Back 181

Power.

Front 182

The stretch shortening cycle is the sequence of:

Back 182

Eccentric action followed by a concentric action.

Front 183

For how long should you take someone’s pulse after the step test?

Back 183

One Minute.

Front 184

What are two purposes of fitness testing?

Back 184

To provide information that is helpful in prescribing an exercise program. Educating
participants about physical fitness and individual fitness status. List any from page
10-2.

Front 185

What are two reasons an accurate resting heart rate measurement is important?

Back 185

It is used for the calculation of exercise target heart rate, exercise test, and exercise
prescription. It provides baseline information for comparison as cardiovascular
fitness levels improve. List any of the four found on page 10-3.

Front 186

What is considered to be an optimal blood pressure reading?

Back 186

120 systolic and 80 diastolic.

Front 187

How long does the push-up test last?

Back 187

Until the client can no longer complete another repetition or correct alignment can no
longer be maintained.

Front 188

What are the standard sites for women from the 3-site skinfold formula?

Back 188

Triceps brachii, suprailiac and thigh.

Front 189

What does the acronym BMI stand for?

Back 189

Body Mass Index.

Front 190

A BMI measurement of 32 may be considered:

Back 190

Class 1 obesity.

Front 191

What is the metronome setting for the 3-minute step test?

Back 191

96 bpm.

Front 192

What fitness assessment measures the endurance capabilities of the rectus adominis,
internal and external obliques?

Back 192

The sit-up test.

Front 193

What is Upper Cross Syndrome?

Back 193

Forward head posture. Muscles short and facilitated: neck extensors, upper trapezius,
sternocleidomastoid and pectoralis major and minor. Muscles elongated and
inhibited: deep neck flexors, lower, middle trapezius, rhomboids, serratus anterior
and rectus abdominis.

Front 194

Normal range of motion for hip extension is:

Back 194

15 – 30 degrees.

Front 195

Upper Cross Syndrome is characterized by:

Back 195

Short cervical extensors and pectoralis major. Long rhomboids, mid trapezius and cervical
flexors.

Front 196

Which method of assessing body fat has a lower estimated accuracy range; hydrostatic
weighing or Bio-Impedance Analysis (BIA)?

Back 196

Hydrostatic weighing is plus or minus 2.5% and BIA is plus or minus 4%.

Front 197

How many beats per minute should you set the metronome at for the YMCA 3-minute
step test?

Back 197

96 beats per minute (bpm).

Front 198

Normal range of motion for shoulder flexion is:

Back 198

160 – 180 degrees.

Front 199

Subcutaneous fat levels in individuals are affected by:

Back 199

Gender, body type, age and activity levels.

Front 200

In the treatment for common injuries, what does the acronym P.R.I.C.E. mean?

Back 200

Protect, Rest, Ice, Compression, Elevation.

Front 201

List two reasons why you should call 911.

Back 201

If the victim is unconscious, is bleeding severely. Any from the list on page 11-2.

Front 202

How do you treat heat cramps?

Back 202

Rest, gentle stretches, ice, re-hydrate.

Front 203

What are the symptoms of a sprain?

Back 203

Swelling, limitations of ROM, discoloration, soreness.

Front 204

How do you treat a contusion?

Back 204

Apply Ice.

Front 205

What are the symptoms of cardiac arrest?

Back 205

Heart stops beating, no pulse, no breathing, ischemia (lack of oxygen to the heart).

Front 206

How do you treat a blister?

Back 206

If punctured, cleanse blister, protect with pad and dressing.

Front 207

What are the symptoms of fainting?

Back 207

Light headedness, dizziness, paleness, light sweating.

Front 208

What is the treatment for heatstroke?

Back 208

Call 911 and try to cool the person down.

Front 209

What is the treatment for an epileptic seizure?

Back 209

Remove objects that might injure them. Protect their head. Do not place your finger,
hand or hard object between their teeth. Don’t restrain, slap or douse them with
water. Once the seizure has ended move them to a comfortable place.

Front 210

What are signs of heat exhaustion?

Back 210

Pale, clammy skin, rapid weak pulse, weakness, headache or nausea.

Front 211

True or False? When someone suffers from an epileptic seizure you should place a hard
object between the person’s teeth.

Back 211

False.

Front 212

What are some signs of hypoglycemia?

Back 212

Excessive hunger, dizziness or weakness.

Front 213

Explain the difference between using free weights and selectorized equipment.

Back 213

Free weights are functional, real life, easy to transport and require technique. Machines require less technique and less stabilization from the user. Because of the
guided path of motion and the outside support mechanisms or the machine, more
weight may be lifted. However, machines might not fit everyone.

Front 214

What are the concerns to be aware of when using free weights?

Back 214

Awkwardness, potential danger to the body from lack of control, skill needed,
momentum.

Front 215

How much does a Cybex hack squat carriage weigh?

Back 215

65 pounds.

Front 216

What is the weight of a 7-foot Olympic bar?

Back 216

45 pounds.

Front 217

What is the weight of an E-Z curl bar?

Back 217

25 pounds.

Front 218

T/F) Lack of physical activity is a risk factor for heart disease.

Back 218

True

Front 219

How many deaths in the U. S. per year are attributed to lack of physical fitness?

Back 219

250,000

Front 220

Of people age 55 and older, what percentage report essentially sedentary lifestyles?

Back 220

38 percent.