Nfpt

Front 1

muscle tissue makes up what percentage of the body

Back 1

42 male 36 female

Front 2

prime mover in the lat pulldown and assisting or secondary movers

Back 2

latissimus dorsi and posterior deltoid and biceps

Front 3

prime mover in seated row and assit and secondary movers

Back 3

back muscles and posterior deltoids biceps

Front 4

prime mover in shoulder press and assist

Back 4

anterior deltoids lateral deltoids traps triceps

Front 5

diamond shaped muscle of the back

Back 5

traepezius rhomboids

Front 6

2main muscles make up the chest

Back 6

pectoralis major and minor

Front 7

how many heads does the tricep have

Back 7

3

Front 8

desired fat percentage for men should be what % of their body weight

Back 8

18%

Front 9

desired fat% for women should be what % of their body weight

Back 9

25%

Front 10

to measure client fitness level fitness prescription should be separated in ___measurable parts

Back 10

4

Front 11

four measurable parts of fitness

Back 11

cardiorespiratory endurance,muscle endurance,strength,flexibilty

Front 12

cardiovascular endurance is the first type of endurance to be fit

Back 12

true

Front 13

initial aerobic conditioning phase usually lasts

Back 13

4-6 weeks

Front 14

maintenance conditioning can be accomplished in

Back 14

3 30 min workouts a week at 60-70%mhr

Front 15

muscles perform contractions for long periods

Back 15

muscular endurance

Front 16

muscular endurance can be enhanced by performance of reps in

Back 16

20-25 range

Front 17

stretch should be held

Back 17

10-30 seconds

Front 18

flexibility has said to be most important part of training

Back 18

true

Front 19

SAID stand for

Back 19

specific adaptation to imposed demands

Front 20

often overlooked component of training

Back 20

flexibility

Front 21

how long for the body to adapt to strength training

Back 21

3-4weeks

Front 22

cellular level mitochondria become__at burning fatty acids for atp during low intensity long duration cardiorespiratory exercise

Back 22

more efficient

Front 23

to achieve vo2 max during bursts of max intensity the activity cant be peformed for longer than

Back 23

1-3 mins

Front 24

peak functional fitness cross training cardiovascular program components

Back 24

low intensity ,long duration.
alternate high and low intensity over equal duration
short recovery between bursts of max intensity steady state target heart rate aerobics

Front 25

movement of blood from one part of body to another requires__of vessels in that region and ____of the vessels in all other regions

Back 25

vasodilation, vasoconstriction

Front 26

what happens to vessels in muscular areas when digestion takes place

Back 26

vasoconstriction

Front 27

aerobic exercising client most heavily relies on what type of glycogen storage

Back 27

liver glycogen

Front 28

how many calories of glucose are needed to have liver and blood sugar levels at their peek if they were at zero

Back 28

380-480

Front 29

most energy used during resistance training comes from

Back 29

energy stored in the muscle

Front 30

key to optimizing muscle glycogen replenishment

Back 30

eating right during entire recovery period

Front 31

type 1 muscle fibers are referred to as

Back 31

red slow twitch

Front 32

type 2a muscle fibers are referred to as

Back 32

red fast twitch

Front 33

type 2b muscle fibers are referred to as

Back 33

white fast twitch

Front 34

motor unit recruitment method from immediate heavy resistance and what muscle type

Back 34

immediate recruitment and white fast twitch

Front 35

set involving long duration high rep training to failure describes what type of motor unit recruitment

Back 35

depleting energy recuitment

Front 36

explosive movement against sub maximal resistance is what type of muscle fiber recruitment

Back 36

contractile speed recruitment

Front 37

ribosomes receive instruction from___and are located in the ___

Back 37

mRNA,ROUGH SARCOPLASMIC RETICULUM

Front 38

Myofribril failure occurs during what rep range

Back 38

4-6

Front 39

mitochondrial failure occurs during what rep range

Back 39

20-25

Front 40

example of how resistance training assists in fat burning

Back 40

bigger muscle needs more energy depleted energy from high rep training requires fatty acid energy during repletion

Front 41

muscle tissue cells have how many nuclei

Back 41

several

Front 42

nuclei in the muscle tissue cells are embedded in the cell membrane called

Back 42

sarcolemma

Front 43

dna transfers info from nucleous to mRNA housed in the

Back 43

nucleolus

Front 44

transition from anareobic metabolism to aerobic depends on

Back 44

intensity and duration

Front 45

common method to calculate HR

Back 45

karvonan formula

Front 46

for endurance athlete when dist/time "best time is known for an event what formula is used for max ox uptake training

Back 46

best time/0.80 =desired training interval

Front 47

using RPE scale the fat loss client should stay at what level

Back 47

11

Front 48

sign of anaerobic systems being used during aerobic workout is

Back 48

out of breath and lactic acid burning

Front 49

80% of max ox uptake is what% of max HR

Back 49

100%

Front 50

performing a pause in the 12-15 range translate into new myofibril because of the extra relaxation can perform more

Back 50

true

Front 51

holding breath at max intensity lifts is known as

Back 51

valsalva maneuver

Front 52

2 day split client should be training in what range

Back 52

12-15

Front 53

circuit routine client should train_times per week

Back 53

3-5

Front 54

max energy depletion training is used for what goal

Back 54

fat loss

Front 55

bcaa makes up 50-60% of all muscle tissue

Back 55

true

Front 56

does immediate uptake of blood glucose after energy depleating exercise mean the difference between catabolism and anabolism

Back 56

true

Front 57

energy used during aerobics comes from fatty acids

Back 57

true

Front 58

antagonistic set

Back 58

leg extension followed by leg curls

Front 59

prolonged starvation diets can lead to

Back 59

keto acidosis

Front 60

temporary starvation diets lead to

Back 60

cannibalism

Front 61

overtraining signs

Back 61

no progress high body temp high morning resting heart rate insomnia

Front 62

long term low cal diet leads to

Back 62

lowered metabolism

Front 63

training principle that targets each of the three motor units in one workout is called

Back 63

holistic

Front 64

client who shows more progress in 12-15 range is better suited for

Back 64

boxing basketball

Front 65

min amount of carbs needed to prevent the body from cannibalizing proteins and aminos for brain function is

Back 65

156 grms

Front 66

how many cals per hour of glucose will the liver release through the process of glycogenolysis

Back 66

26

Front 67

toxic by product of gluconeogenesis

Back 67

ammonia

Front 68

as we age muscles forget to take up sugar and fat cells become more efficient

Back 68

true

Front 69

when muscles are sedentary the body will view them as unnecessary and burn them for fuel while preserving fat tissue on a low calorie intake

Back 69

true

Front 70

military press plane of motion

Back 70

frontal

Front 71

ectomorph

Back 71

thin hardgainer

Front 72

mesomorph

Back 72

athletic easy responder to training

Front 73

endomorph

Back 73

slow metabolism soft round hard to lose fat

Front 74

calculate BMR

Back 74

LBWx11

Front 75

phases in step test

Back 75

3

Front 76

body weight % of water

Back 76

60%

Front 77

acute phases lasts

Back 77

24-72