NFTP Study Guide

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Author:
MrAspie
ID:
295643
Filename:
NFTP Study Guide
Updated:
2015-03-02 20:48:45
Tags:
NFPT PTC112
Folders:
Physical Therapy Tech,PTC 112 Fitness Training,NFTP Personal Trainer Certification Manual
Description:
This study guide is for preparing for the NFTP Certification Exam.
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  1. What's the best rep training for endurance?
    20-25
  2. What should be done if the client isn't achieving the desired results?
    Re-evaluate
  3. Why/when may a doctor's waiver be required?
    Consider contraindicators & cardiovascular risk profile of over 32.
  4. What effect does nicotine have on blood vessels?
    Constriction
  5. What's a myofibril?
    Contractile component of the muscle cells
  6. What muscle fiber type has the greatest number of mitochondria?
    Red Slow Twitch
  7. What's the rep range for multi-sport athletes?
    12-15
  8. What's the test to monitor lean muscle loss with low calorie dieting?
    Blood Sugar
  9. If a client is running & unable to speak, what level are they reported as being on the perceived exertion scale (1-10)?
    10
  10. What occurs as a result of frequent intense aerobic exercise?
    Increased Muscle Strength
  11. What's the basis for the general recommendations chart?
    Clients Goals
  12. When would a personal trainer refer a client to a physician prior to training?
    Cardiovascular Risk Factor over 32
  13. What muscle is the prime mover in a squat?
    Quadriceps
  14. With resistance training, when is the muscle most vulnerable to injury?
    Relaxed (eccentric)
  15. What's pepsin?
    An enzyme that breaks down protein.
  16. Which energy substrate is emphasized in low intensity aerobic activity?
    Carbohydrate
  17. 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
  18. How many calories of glycogen can be stored in the healthy liver?
    300-400
  19. For fat loss, which exercises can & should be done for as long as possible?
    Low Level
  20. List some ways in which a personal trainer can fulfill his/her continuing education requirements:
    • Workshops
    • Online exam
    • Periodic Exams
  21. What's a motor unit?
    Motor neurons, all cells innervated.
  22. List some items that are bad (detrimental) to the success of a trainer:
    • Unprofessional Conduct
    • Abusive
    • Unqualified
  23. Muscle is stimulated to contract by the same axon regardless of the:
    Angle of Resistance
  24. 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
  25. The 12-15 rep range has what effect on cellular components?
    • Increased Mitochondria
    • More efficient energy use
  26. Cells with fewer mitochondria contract for:
    Shorter periods before failing
  27. A relaxed phase in 12-15 reps result in:
    New mitochondria, myofibrils
  28. Overload training principle applies to what rep range?
    All ranges
  29. What's attestation?
    A clause to demonstrate an understanding of a waiver.
  30. In resistance exercises, most energy comes from where?
    Fatty Acids
  31. What's recommended for a client who wants to lose body fat?
    • Frequent resistance training
    • Longer duration of cardiovascular work
    • Shorter recovery between sets
  32. What makes up 60-70% of our body?
    Water
  33. This fiber has the greatest strength, fewest capillaries & fastest contractility?
    White Fast Twitch
  34. In the absence of oxygen, with a high rep continuous tension set, what causes the burning sensation?
    Lactic Acid
  35. No exercise without doctor's consent if cardiovascular risk profile score is over:
    32
  36. What occurs in sets less than 4-6 reps?
    Acute or accumulative damage to soft tissues.
  37. What insures adequate fluid replacement after exercises?
    16 ounces of water per pound lost.
  38. Which motor units contract best in very light work?
    Red Slow Twitch
  39. Insulin is released from where?
    Pancreas
  40. What's the recovery heart rate for the general fitness client?
    115 beats per minute.
  41. What motor unit works best in moderate to heavy work?
    Red Fast Twitch Fibers
  42. Ingested fats enter the blood stream in the form of what?
    Chylomicrons
  43. How often should an average person eat complete proteins?
    Every 3-4 hours
  44. What is Sarcolemma?
    Membrane of muscle fiber
  45. 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.
  46. 3 types of muscle tissue are:
    • Smooth
    • Skeletal
    • Cardiac
  47. What are the contraindications to exercise?
    • Join Pain
    • Dizziness
    • Nausea
    • Rapid Pulse
    • Excessive Sweating
    • Muscle Soreness
    • Cramping
    • Chest Pain
  48. Enzymes that break down carbohydrates are called:
    Amylase
  49. Most valuable service that a trainer can offer his/her client?
    Risk Factor Identification
  50. Formula for maximum target heart rate is:
    220 - Age = Max Heart Rate
  51. Endurance athletes performs high rep range for what purpose?
    Increased muscle glycogen storage capacity
  52. What's the proper position of midline of the thigh at the beginning?
    Parallel to the floor.
  53. 3 components (parts) of what type of health awareness are body, mind & spirit?
    Holistic fitness
  54. What does the liver convert simple sugar into?
    Glucose
  55. -500 calories per day amounts to a weight loss rate of what?
    1 pound of fat per week
  56. What are the characteristics of of wellness?
    Absence of illness & disease
  57. What's the percent of work capacity lost at 2% dehydration?
    12-15%
  58. Why elevate the injury sight about the level of the heart?
    To decrease fluid accumulation & swelling
  59. Describe stress management:
    The ability to cope with stress to minimize strain.
  60. What is the tissue that surrounds a muscle fiber cell?
    Endomysium
  61. How long do you hold a stretching movement?
    10-20-30 seconds
  62. What are 3 components of stress management?
    • Exercise
    • Diet
    • Stress Relief
  63. Myofibrils are comprised of what?
    • Actin
    • Myosin
  64. What's the recommended rep range for strength?
    4-6
  65. What's the Karvonen Formula?
    • Calculates target heart rate
    • 220 - age X .8 = Target Heart Rate
  66. What are the warning signs for keto-acidosis?
    • Dizziness
    • Confusion
    • Loss of Balance
  67. Weight, size & strength increases provide client with BMRT?
    • Basal Metabolic Rate + Total Expenditure
    • For -500 calories, add 500
  68. What do healthy lifestyle habits include?
    • Exercise
    • Diet
    • Stress Management
  69. What's the area between individual muscle cell fibers called?
    Interstitial Spaces
  70. Set intensity suggested for beginner (percentage):
    70%
  71. What's water's most important functions in the body?
    • Distributing nutrients throughout the body.
    • Waste removal
  72. Why would a fat loss client do basic compound movements?
    To counteract energy depletion.
  73. What best describes application of ice or heat to an injured sight?
    Ice at intervals of 15-30 minutes every 4 hours.
  74. How does the heart adapt to resistance exercises?
    Increase in size & strength
  75. Activity expenditure chart is based on what?
    Recovery Heart Rate & Duration
  76. 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
  77. The muscle cell with high rep & intensity training on a regular basis will increase in what?
    • Strength
    • Endurance
    • Speed of Contraction
  78. As a personal trainer, your scope of practice includes what?
    Client Education*
  79. Which motor units contract best in very heavy work?
    White Fast Twitch Fibers
  80. What does a pump do?
    After a high rep set, blood re-enters interstitial space after back pressure relieved (disallowing removal of waste).
  81. What's the result of using antagonistic multi-set training principle?
    Improvement in antagonist/agonist & cardiovascular functions.
  82. Liver breaks chylomicrons into what?
    • Triglycerides
    • Phospholipids
    • Cholesterol
  83. When muscles exhausted self storage of ATP, where does it draw on for ATP production?
    Creatine phosphate
  84. Vessels carrying out oxygenated blood from heart occurs in what sequence?
    • Arteries
    • Arterioles
    • Capillaries
  85. Oxygen & fatty acids are sources of ATP production energy, which are provided though what?
    Aerobic activity, supplied through frequent small meals.
  86. A multi-set training to opposing muscle groups back to back is called what?
    Antagonistic Training
  87. Liver adipose tissue & interstitial spaces are all storage sites for what?
    Triglycerides
  88. Delayed accumulation of lactic acid, performing more reps & increasing myofibril stress makes the cells take in more what?
    Water
  89. Most common reason for a client doesn't get the same number of reps in the next set:
    Not waiting long enough between sets.
  90. Name 2 functions of amino acids:
    • Protein Synthesis
    • Catalyst Formation
  91. What are sources of cholesterol?
    • Dairy
    • Red Meat
    • Eggs
  92. What's a disorder from prolonged starvation?
    • Anemia
    • Protein Reduction
  93. What's evidence of over training?
    • Failure of myofibrils
    • Presence of Lactic Acid
    • Decreased simulation of actin & myosin
  94. Liver breaks triglycerides into what?
    • Fatty Acids
    • Glycerol
  95. Sodium taking during exercise might cause what?
    • Muscle Spasms
    • Cramps
  96. 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.
  97. Why would you drop a client down to a heavier rep range?
    Burning from lactic acid
  98. What's true about strict isolation of a muscle?
    It's not possible.
  99. External factors in stress management are interned what?
    Active & rest
  100. The number of calories per pound of target weight as recommended in guideline:
    11
  101. What's the general function of a liver:
    Detoxifies the blood
  102. Low intensity aerobic exercise results in what being metabolized?
    Fat
  103. Liver converts simple sugars into what?
    Carbohydrates
  104. What should you do if client experiences contraindications?
    Reduce Activity(ies)
  105. Aerobic activity is fueled by what?
    Carbohydrates
  106. What's true about HDLs & LDLs?
    • HDLs are good
    • LDLs are bad
  107. What are the parts of BCAA?
    • Levane
    • Isolevclue
    • valine
  108. MRNA is found where?
    Nucleolus

  109. Why should you do basic compound movements in circuit training?
    To deplete the greatest amount of muscle energy possible.
  110. Muscle contraction, including brief period of relaxation & oxygen up take, occurs as a result of what?
    Increase the duration of contraction.
  111. How do anabolic substances work?
    Builds up tissue.*
  112. What causes lactic acids?
    Not enough depletion of muscle contraction

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