-
What's the best rep training for endurance?
20-25
-
What should be done if the client isn't achieving the desired results?
Re-evaluate
-
Why/when may a doctor's waiver be required?
Consider contraindicators & cardiovascular risk profile of over 32.
-
What effect does nicotine have on blood vessels?
Constriction
-
What's a myofibril?
Contractile component of the muscle cells
-
What muscle fiber type has the greatest number of mitochondria?
Red Slow Twitch
-
What's the rep range for multi-sport athletes?
12-15
-
What's the test to monitor lean muscle loss with low calorie dieting?
Blood Sugar
-
If a client is running & unable to speak, what level are they reported as being on the perceived exertion scale (1-10)?
10
-
What occurs as a result of frequent intense aerobic exercise?
Increased Muscle Strength
-
What's the basis for the general recommendations chart?
Clients Goals
-
When would a personal trainer refer a client to a physician prior to training?
Cardiovascular Risk Factor over 32
-
What muscle is the prime mover in a squat?
Quadriceps
-
With resistance training, when is the muscle most vulnerable to injury?
Relaxed (eccentric)
-
What's pepsin?
An enzyme that breaks down protein.
-
Which energy substrate is emphasized in low intensity aerobic activity?
Carbohydrate
-
What are the precautions for the performance of the upright row?
- The position is internal rotation and abduction of the shoulder
- Want to prevent shoulder dislocation
-
How many calories of glycogen can be stored in the healthy liver?
300-400
-
For fat loss, which exercises can & should be done for as long as possible?
Low Level
-
List some ways in which a personal trainer can fulfill his/her continuing education requirements:
- Workshops
- Online exam
- Periodic Exams
-
What's a motor unit?
Motor neurons, all cells innervated.
-
List some items that are bad (detrimental) to the success of a trainer:
- Unprofessional Conduct
- Abusive
- Unqualified
-
Muscle is stimulated to contract by the same axon regardless of the:
Angle of Resistance
-
If a client does 4-6 reps & experiences joint pain, what actions should be taken?
Replace 4-6 reps with 12-15 & reduce active resistance
-
The 12-15 rep range has what effect on cellular components?
- Increased Mitochondria
- More efficient energy use
-
Cells with fewer mitochondria contract for:
Shorter periods before failing
-
A relaxed phase in 12-15 reps result in:
New mitochondria, myofibrils
-
Overload training principle applies to what rep range?
All ranges
-
What's attestation?
A clause to demonstrate an understanding of a waiver.
-
In resistance exercises, most energy comes from where?
Fatty Acids
-
What's recommended for a client who wants to lose body fat?
- Frequent resistance training
- Longer duration of cardiovascular work
- Shorter recovery between sets
-
What makes up 60-70% of our body?
Water
-
This fiber has the greatest strength, fewest capillaries & fastest contractility?
White Fast Twitch
-
In the absence of oxygen, with a high rep continuous tension set, what causes the burning sensation?
Lactic Acid
-
No exercise without doctor's consent if cardiovascular risk profile score is over:
32
-
What occurs in sets less than 4-6 reps?
Acute or accumulative damage to soft tissues.
-
What insures adequate fluid replacement after exercises?
16 ounces of water per pound lost.
-
Which motor units contract best in very light work?
Red Slow Twitch
-
Insulin is released from where?
Pancreas
-
What's the recovery heart rate for the general fitness client?
115 beats per minute.
-
What motor unit works best in moderate to heavy work?
Red Fast Twitch Fibers
-
Ingested fats enter the blood stream in the form of what?
Chylomicrons
-
How often should an average person eat complete proteins?
Every 3-4 hours
-
What is Sarcolemma?
Membrane of muscle fiber
-
What's your responsibility to make sure the client has confidentially?
Don't discuss personal records, health history, risk profile, etc. with others without the consent of the client.
-
3 types of muscle tissue are:
-
What are the contraindications to exercise?
- Join Pain
- Dizziness
- Nausea
- Rapid Pulse
- Excessive Sweating
- Muscle Soreness
- Cramping
- Chest Pain
-
Enzymes that break down carbohydrates are called:
Amylase
-
Most valuable service that a trainer can offer his/her client?
Risk Factor Identification
-
Formula for maximum target heart rate is:
220 - Age = Max Heart Rate
-
Endurance athletes performs high rep range for what purpose?
Increased muscle glycogen storage capacity
-
What's the proper position of midline of the thigh at the beginning?
Parallel to the floor.
-
3 components (parts) of what type of health awareness are body, mind & spirit?
Holistic fitness
-
What does the liver convert simple sugar into?
Glucose
-
-500 calories per day amounts to a weight loss rate of what?
1 pound of fat per week
-
What are the characteristics of of wellness?
Absence of illness & disease
-
What's the percent of work capacity lost at 2% dehydration?
12-15%
-
Why elevate the injury sight about the level of the heart?
To decrease fluid accumulation & swelling
-
Describe stress management:
The ability to cope with stress to minimize strain.
-
What is the tissue that surrounds a muscle fiber cell?
Endomysium
-
How long do you hold a stretching movement?
10-20-30 seconds
-
What are 3 components of stress management?
- Exercise
- Diet
- Stress Relief
-
Myofibrils are comprised of what?
-
What's the recommended rep range for strength?
4-6
-
What's the Karvonen Formula?
- Calculates target heart rate
- 220 - age X .8 = Target Heart Rate
-
What are the warning signs for keto-acidosis?
- Dizziness
- Confusion
- Loss of Balance
-
Weight, size & strength increases provide client with BMRT?
- Basal Metabolic Rate + Total Expenditure
- For -500 calories, add 500
-
What do healthy lifestyle habits include?
- Exercise
- Diet
- Stress Management
-
What's the area between individual muscle cell fibers called?
Interstitial Spaces
-
Set intensity suggested for beginner (percentage):
70%
-
What's water's most important functions in the body?
- Distributing nutrients throughout the body.
- Waste removal
-
Why would a fat loss client do basic compound movements?
To counteract energy depletion.
-
What best describes application of ice or heat to an injured sight?
Ice at intervals of 15-30 minutes every 4 hours.
-
How does the heart adapt to resistance exercises?
Increase in size & strength
-
Activity expenditure chart is based on what?
Recovery Heart Rate & Duration
-
If you do low level activity before eating in the morning, use low intensity, high rep & eat smaller meals each day; what will result?
Fat Loss
-
The muscle cell with high rep & intensity training on a regular basis will increase in what?
- Strength
- Endurance
- Speed of Contraction
-
As a personal trainer, your scope of practice includes what?
Client Education*
-
Which motor units contract best in very heavy work?
White Fast Twitch Fibers
-
What does a pump do?
After a high rep set, blood re-enters interstitial space after back pressure relieved (disallowing removal of waste).
-
What's the result of using antagonistic multi-set training principle?
Improvement in antagonist/agonist & cardiovascular functions.
-
Liver breaks chylomicrons into what?
- Triglycerides
- Phospholipids
- Cholesterol
-
When muscles exhausted self storage of ATP, where does it draw on for ATP production?
Creatine phosphate
-
Vessels carrying out oxygenated blood from heart occurs in what sequence?
- Arteries
- Arterioles
- Capillaries
-
Oxygen & fatty acids are sources of ATP production energy, which are provided though what?
Aerobic activity, supplied through frequent small meals.
-
A multi-set training to opposing muscle groups back to back is called what?
Antagonistic Training
-
Liver adipose tissue & interstitial spaces are all storage sites for what?
Triglycerides
-
Delayed accumulation of lactic acid, performing more reps & increasing myofibril stress makes the cells take in more what?
Water
-
Most common reason for a client doesn't get the same number of reps in the next set:
Not waiting long enough between sets.
-
Name 2 functions of amino acids:
- Protein Synthesis
- Catalyst Formation
-
What are sources of cholesterol?
-
What's a disorder from prolonged starvation?
-
What's evidence of over training?
- Failure of myofibrils
- Presence of Lactic Acid
- Decreased simulation of actin & myosin
-
Liver breaks triglycerides into what?
-
Sodium taking during exercise might cause what?
-
What's the circuit training principle?
Selecting the weight that can be controlled through the range of motion, strait form, with the same repetitions in the following sets.
-
Why would you drop a client down to a heavier rep range?
Burning from lactic acid
-
What's true about strict isolation of a muscle?
It's not possible.
-
External factors in stress management are interned what?
Active & rest
-
The number of calories per pound of target weight as recommended in guideline:
11
-
What's the general function of a liver:
Detoxifies the blood
-
Low intensity aerobic exercise results in what being metabolized?
Fat
-
Liver converts simple sugars into what?
Carbohydrates
-
What should you do if client experiences contraindications?
Reduce Activity(ies)
-
Aerobic activity is fueled by what?
Carbohydrates
-
What's true about HDLs & LDLs?
- HDLs are good
- LDLs are bad
-
What are the parts of BCAA?
-
MRNA is found where?
Nucleolus
-
Why should you do basic compound movements in circuit training?
To deplete the greatest amount of muscle energy possible.
-
Muscle contraction, including brief period of relaxation & oxygen up take, occurs as a result of what?
Increase the duration of contraction.
-
How do anabolic substances work?
Builds up tissue.*
-
What causes lactic acids?
Not enough depletion of muscle contraction
|
|