Nfpt Quiz 1 And 2

Front 1

what percent of body is muscle?

Back 1

60 percent

Front 2

name three types of smooth muscle

Back 2

cardiovascular tissue
digestive tissue
respiratory tissue

Front 3

what is cardiac muscle?

Back 3

heart

Front 4

roughly define what an antagonistic muscle is

Back 4

a muscle whose action opposes another designated muscle

Front 5

what are three of the primary functions of the skeletal system?

Back 5

protects vital organs, provides for bodys vertical shape, allows for motion via muscle attachment to bones, builds blood cells

Front 6

what does a tendon do?

Back 6

attaches muscles to bones

Front 7

what does a ligament do?

Back 7

attaches bones to bones

Front 8

primarily, how goes the perimysium and epimusium differ from the endomysium?

Back 8

endomysium surrounds the individual fiber

Front 9

left ventrical of the heart muscle adapts to weight training by getting _____/_____ while adapting to aerobics by getting ____/_____ ______.

Back 9

thicker/ stronger
thinner/ increased volume

Front 10

what is a motor unit?

Back 10

a bundle of like-fibers; example: bundle of white fast twitch fibers is a "white fast twitch motor unit"

Front 11

list how blood flow differs-

white fast twitch -
red fast twitch-
red slow twitch-

Back 11

least blood flow
average blood flow
greater blood flow

Front 12

how does strength differ?-

white fast twitch
red fast twitch
red slow twitch

Back 12

greatest strength
moderate strength
least strength

Front 13

how does endurance differ-
white fast twitch
red fast twitch
red slow twitch

Back 13

least endurance
moderate endurance
greatest endurance

Front 14

what rep ranges optimize their effect on-

white fast twitch:
red fast twitch:
red slow twitch:

Back 14

4-6
12-15
20-25

Front 15

function of mitochondria

Back 15

powerhouse of the cell creating ATP energy

Front 16

function of myofibril

Back 16

structural fibers providing for movement and strength

Front 17

where can ribosomes be found and what do they do?

Back 17

rough sarcoplasmic reticulum; the "assembly line" that produces actin and myosin in the myofibrils (performs protein synthesis)

Front 18

what is the order of motor unit recruitment in a high rep set?

Back 18

red slow twitch
red fast twitch
white fast twitch

Front 19

is the pump good for size and strength training?

Back 19

no, inhibits contractions causing failure prior to optimally damaging myofibrils (required for growth)

Front 20

what is one example of a hinge joint?

Back 20

elbow, knee

Front 21

what is an eccentric contraction?

Back 21

the negative part of the repititionl movement returns levers to the starting position of the "concentric" exercise

Front 22

what is an isotonic contraction?

Back 22

any contraction that results in the movement of a joint

Front 23

the sartorius is part of which muscle group?

Back 23

quadriceps

Front 24

what does a muscle spindle do?

Back 24

causes a contractile response just short of tearing tissues during stretching that is too extreme

Front 25

name the planes in the below graphic

Back 25

1. parallel sagittal plane
2. frontal plane
3. transverse plane
4. sagittal plane

Front 26

a weight loss client who isn't losing weight may have a slow metabolism: true of false

Back 26

true

Front 27

how do you speed up someones metabolism?

Back 27

increase lean weight, eat ,ore small meals more often

Front 28

your size and strength client on a low calorie diet needs to eat plenty of protein to keep building muscle. true or false

Back 28

false

Front 29

what type of training can objectively determine athletic potential?

Back 29

holistic training

Front 30

fat loss is always more rapid in the early stages of a new fitness program. true of false

Back 30

true

Front 31

true or false: your size and strength client on a low calorie diet needs to eat plenty of protein to keep building muscle..

Back 31

false

Front 32

what type of training can objectively determine athletic potential

Back 32

holistic training

Front 33

fat loss is always more rapid at the early stages of a fitness program: true or false

Back 33

true

Front 34

how do you best cause fat loss around the waist?

Back 34

basic weight training and effective diet program

Front 35

why should aerobic athletes train with weights?

Back 35

more mitochondria, maintain muscle, improve muscle glycogen stores

Front 36

is it safe for teens to lift weights?

Back 36

yes

Front 37

how is it possible for a smaller client to be stronger than a visibly larger client both being on a size and strength program?

Back 37

leverage

Front 38

how does short term high rep training increase lean body weight?

Back 38

water uptake

Front 39

can intense aerobic activity over long periods cause muscle loss?

Back 39

yes

Front 40

stamina can be defined as "the ability to sustain a load over long periods": true/false

Back 40

true

Front 41

use the ____ chart when deciding the initial level of intensity with a new client that has never lifted weights

Back 41

rep range

Front 42

duration of high intensity training should be shorter than that of low intensity training, t/f

Back 42

true

Front 43

the lower the recovery heart rate the great the aerobic affect, t/f

Back 43

false

Front 44

take the pulse at the ____ by counting the beats in a ____ second period and multiplying by 4

Back 44

wrist, 15

Front 45

recovery heart rate is mostly for beginners t,f

Back 45

true

Front 46

prescribed total sets are based on which of the below

Back 46

intensity, size of the muscle group

Front 47

are compound exercises preferred over simple exercises? t/f

Back 47

true

Front 48

why can't you shape a muscle?

Back 48

genetics, innervation

Front 49

how do you best isolate a muscle?

Back 49

you can't..

Front 50

in which plane of motion is the military press performed?

Back 50

frontal

Front 51

in cases where progress is desired, the client should advance to 100 percent intensity as soon as WHAT happens

Back 51

DOMS is gone, form is correct

Front 52

a client with a heavy build who eats very little could be considered which of the below

Back 52

endomorphic

Front 53

an ectomorph needs more calories than a mesomorph and a mesomorph needs more calories than an endomorph? T/F

Back 53

true

Front 54

maintenance calories are dictated most by which of the below?

Back 54

LBW + activity

Front 55

calculate the BMR for a client with a LMW of 175 IB

Back 55

1925 (LBW x 11)

Front 56

adjust calories both up and down by what number?

Back 56

500/day

Front 57

how many calories make up one pound of body fat?

Back 57

3500

Front 58

expending 500 calories is = to cutting 500 calories from the diet with exercise increase being the preferred to dieting, TF

Back 58

true

Front 59

calipers are the most valuable tool a personal trainer can have TF

Back 59

true

Front 60

when either weight loss dieting or weight gain dieting always adjust which of the below?

Back 60

carbs

Front 61

how many calories are there in a gram of fat?

Back 61

9

Front 62

how many calories are in both a gram of carbs and protein?

Back 62

4

Front 63

is it logical to ingest carb loading drinks before or after an aerobic event?

Back 63

before and after

Front 64

what is the most valuable service a personal trainer has to offer the client?

Back 64

risk factor identification

Front 65

always suggest a client see their personal physician prior to starting an exercise program or increasing the intensity of an existing program: T/F

Back 65

true

Front 66

you need CPR certification only if you are working with clients who are at risk TF

Back 66

False

Front 67

is a client genetically at risk if one parent suffered a heart attak and died at age 76?

Back 67

no

Front 68

diabetes is not genetic TF

Back 68

False

Front 69

name one reason for asking your clients occupation _____

Back 69

activity calorie expenditure

Front 70

the par Q & You is an internationally standard document and must be completed prior to the performance of all client activities TF

Back 70

True

Front 71

in order to calculate lean body weight you must know the total body weight and the body fat percentage TF

Back 71

True

Front 72

what constitutes high blood pressure?

Back 72

...

Front 73

what is considered normal blood pressure?

Back 73

120/80

Front 74

how many phases in the step test?

Back 74

3

Front 75

where can sarcoplasmic fluid be found?

Back 75

...

Front 76

increased testosterone decreases estrogen and causes fluid retention? TF

Back 76

False

Front 77

steriods can cause liver and kidney damage; TF

Back 77

True

Front 78

what is gynecomastia in the male steriod user?

Back 78

enlarged mammary glands

Front 79

does LH and FSH stimulate the testes and adrenal glands to produce testosterone?

Back 79

YEs

Front 80

what is the bodys most essential nutrient?

Back 80

...

Front 81

what percent of the total body weight is water?

Back 81

60 percent

Front 82

water evaporates during 50 percent of all chemical reactions TF

Back 82

True

Front 83

high carb intake requires more water intake to prevent liver problems? TF

Back 83

False

Front 84

how much fluid is lost each day?

Back 84

1-3 quarts

Front 85

the brain centers for thirst are triggered by which of the below?

Back 85

osmoreceptors

Front 86

the most dangerous and rapid cause of dehydration is respiration in cold climates? TF

Back 86

False

Front 87

prolonged dehydration leads to slowed metabolism TF

Back 87

False

Front 88

how much water is recommended per day?

Back 88

8-10 glasses

Front 89

maximum usable water intake is /...

Back 89

8-10 oz every 20 minutes

Front 90

weigh in before and after exercise in hot cilmates, then

Back 90

ingest 16 oz. ib of weight loss

Front 91

never ingest large amounts of sodium TF

Back 91

True

Front 92

sodium is the electrolyte that causes water loss TF

Back 92

False

Front 93

glucose is the only fuel the brain can use TF

Back 93

True

Front 94

Exercise fights depression and stress TF

Back 94

true

Front 95

muscles require between ___ and ___ hours of recovery

Back 95

48, 72

Front 96

extreme temperatures can cause heat injuries TF

Back 96

True

Front 97

without proper instruction ballistic training can be injurious TF

Back 97

True

Front 98

load should be minimized during functional training to avoid injuries TF

Back 98

True

Front 99

waht does price stand for?

Back 99

protect, rest, ice , compress, elevate

Front 100

apply ice for ___ ___ min every __ ___ hours

Back 100

15-20, 2-4

Front 101

too much ice can damage tissue TF

Back 101

true

Front 102

how many minutes should compression be applied?

Back 102

30 min

Front 103

what is indicated when skin color is blue?

Back 103

compression is excessive, oxygen deficient

Front 104

an injured site should be elevated at least ___ to ____ ____ above heart

Back 104

12-16 inches

Front 105

minimizing swelling is the key to treating minor injury TF

Back 105

True

Front 106

what are the cardinal signs?

Back 106

dolor =pain
calor =warmth
rubor =redness
turgor= swelling

Front 107

how long does the acute phase last?

Back 107

24-72 hours

Front 108

a grade one injury is more sever than a grade three injury ? TF

Back 108

False

Front 109

if pain and swelling lasts longer than 48 hours see a physician TF

Back 109

True

Front 110

do not stretch an injured tendon while in rehab stage TF

Back 110

True

Front 111

an acute injury can turn into a chronic injury over time TFa

Back 111

True

Front 112

if client experiences a severe contraindication, implement your emergency medical system TF

Back 112

True

Front 113

emergency responders need to know the below info

Back 113

patient age, vital signs, current medication

Front 114

can you schedule a site visit with the emergency response personnel in your area?

Back 114

yes

Front 115

911 is the only number to call to activate your emergency medical system TF

Back 115

False

Front 116

a client signature on an informed consent waiver CAN protect you from a law suit, TF

Back 116

True

Front 117

waivers that are NOT always upheld have the below characteristics

Back 117

extreme legalese, small print, one sided verbiage

Front 118

waivers need to include protective statement concerning assigns and heirs TF

Back 118

true

Front 119

you can include your informed consent waiver verbiage on your membership agreement TF

Back 119

False

Front 120

behavior as described by nfpt policies and procedures document outlines circumstances under which your affiliation with NFPT will be terminated through the consideration of NFPT certification council TF

Back 120

true

Front 121

what would differentiate a fitness consultant from a personal trainer

Back 121

more detailed screening, more assessments

Front 122

which of the below is an example of being political?

Back 122

dont be adversarial, dont stop on anyones toes, help a club owner make money.