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AFAA Personal Trainer Certification 2019
Describe the practice of Wellness, and list the six dimensions that incorporate total well-being - way of living that prevents disease and disability (physical, social, emotional, occupational, spiritual, intellectual) List at least two lifestyle factors that influence the prevention of the following diseases: Stroke - diet and exercise List at least two lifestyle factors that influence the prevention of the following diseases: Lung Cancer - smoking, exercise, diet List at least two lifestyle factors that influence the prevention of the following diseases: Pancreatic Cancer - obesity, high fat diet, smoking List at least two lifestyle factors that influence the prevention of the following diseases: Liver Cancer - alcohol, exercise, control weight, diet List at least two lifestyle factors that influence the prevention of the following diseases: Diabetes
- diet, exercise, self-care List at least two lifestyle factors that influence the prevention of the following diseases: COPD - smoking and exercise List at least two lifestyle factors that influence the prevention and management of the following conditions: Osteoporosis - diet, exercise, smoking, alcohol, obesity List at least two lifestyle factors that influence the prevention and management of the following conditions: Osteoarthritis - moderate exercise, obesity, protection of joints List at least two lifestyle factors that influence the prevention and management of the following conditions: Back Pain - exercise, smoking, obesity, posture, good mattress List at least two lifestyle factors that influence the prevention and management of the following conditions: Metabolic Syndrome - smoking, weight, exercise, diet What are the six strategies for optimal well-being? -
- exercise and remain moderately active 2. proper diet 3. prevent obesity 4. stop smoking
- practice stress management 6. practice self-care List a few common screening tests for men and women that should be checked regularly between 20-50 years of age - eye test, dental exam, colorectal, cholesterol, blood pressure Describe the structure of the heart - Right atrium, right ventricle, left atrium, left ventricle, veins, arteries, systole/contracts, diastole/relaxes, fist sized, double pump system Myocardial Infarction (MI) - lack of blood flow through the coronary arteries (heart attack) Ischemia - lack of blood flow to heart muscle Stroke Volume - amount of blood output per beat (blood pumped out) Cardiac Output - blood pumped per minute (hr x sv = amount x bpm) Venous Return - rate of blood flow back to the heart Valsalva Maneuver - lack of breathing during exercise Minute Ventilation - volume of gas inhaled/exhaled from a person's lungs per minute Residual Lung Volume - volume of air remaining in lungs after forceful expiration Forced Vital Capacity - amount of air forcibly expelled after deepest breath Total Lung Capacity - residual lung volume + forced vital capacity Describe the blood flow patterns of the Circulatory System - Venae cava -> right atrium -> right ventricle -> pulmonary artery -> lungs -> pulmonary veins -> left atrium -> left ventricle -> aorta -> arteries (4 chambers, deoxygenated out, oxygenated in)
generation of energy through aerobic respiration ADP-ATP, H2O waste (sweat) Electron Transport System - where bulk of ATP is produced in cellular respiration Phosphagen System (Fuel, ATP Production, ATP Capacity, Limiting Factor(s), Intensity) - CP, very fast, <1 mole, small supply of CP, very high Anaerobic Glycolic System (Fuel, ATP Production, ATP Capacity, Limiting Factor(s), Intensity) - glucose, fast, 2-3 moles, fatigue and lactic acid, high What is the sliding filament theory? - Miosin grabs actin and they slide together creating a contraction of the muscle Anaerobic Threshold - muscle cells can no longer produce ATP aerobically Aerobic System (Fuel, ATP Production, ATP Capacity, Limiting Factor(s), Intensity) - glucose, fat, protein, slow, ~147 moles, complex and slow, low to moderate Name the tree types of muscle tissue - Cardiac - heart, involuntary, Smooth - digestive system, blood vessels, involuntary, Skeletal
- biceps, triceps, abs, voluntary Maximal Oxygen Uptake - (VO2Max) max ability to transport/utilize oxygen at the cellular level Name and describe the two major muscle fiber types - Slow twitch: aerobic, oxidative, endurance Fast twitch: anaerobic, fast fatiguable, intermediate Describe the function of a muscle spindle - Stretch receptors within the body of a muscle that primarily detects changes in length of the muscle, convey this to the central nervous system Sarcomere - structural unit of myofibril in striated muscle Actin - forms contractive filaments of muscle cells Myosin - forms contractive filaments of muscle cells Motor Unit - motor neuron and skeletal muscle fibers filled with nerves
EPOC -
(excess post-exercise oxygen consumption) replacing oxygen stores, panting after a sprint Describe the function of a Golgi tendon organ - Senses changes in muscle tension (origins and insertion of skeletal muscle fibers into the tendons of skeletal muscles) Horizontal Plane of Movement - top and bottom, rotational movement Frontal Plane of Movement - front and back, sideways movement (abduction/adduction) Saggital Plane of Movement - right and left, up and down or front and back movement (flexion/extension) Supine - lying face up, on your back Prone - lying flat, face down Axial Skeleton - head and vertebral bones Appendicular Skeleton - appendage bones Diathrodial Joints - most common, moveable joint, a layer of fibrocartilage on bone and synovial fluid Cartilage - firm, whitish connective tissue/cushions joints Synovial Membrane - specialized connective tissue lining synovial joins and tendon sheaths/moves freely/most common Bursae - fluid-filled sac/ sack-like cavity countering friction at a joint/protects soft tissue Ligament - short band of tough, flexible fibrous connective tissue connecting bone/cartilages, joint stability
List the two joint actions of the talocrural joint and the two joint actions of the subtalar joint - ankle dorisflexion (foot to shin), plantar flexion (point toes), talocrural; ankle eversion/pronation and ankle inversion/supination subtalar Agonist - prime mover/muscle responsible for the movement Antagonist - relaxes, lets agonist do its job Stabilizer - muscle that maintains a still joint position Isometric - held muscle action with no change to joint angle Concentric - muscle shortens/crunches Eccentric - muscle lengthens/elongates Name the three types of levers, and give an example of each - Class 1: joint between head and vertebrae (seesaw) Class 2: standing on tippy toes (wheelbarrow) Class 3: elbow (hammer driving nail) What are the three main goals of the initial client interview or consultation? -
- conduct a health screening and risk appraisal
- to determine your client's risk of engaging in physical exercise
- reading and signing legal forms List the six steps to evaluate the medical history form -
- physician's clearance necessary
- CHD risk factors
- assess signs of cardiovascular, pulmonary, or metabolic disease
- low, moderate, or high risk
- pregnancy
- other risk factors List and clearly define the eight positive and one negative ACSM atherosclerotic cardiovascular disease (CVD) risk factors -
- age (males >45, women >55)
- family history (heart attack, cardiorespiratory disease, sudden death of male relative <55 and female relative <65)
- cigarette smoking (current, 6mo, second hand)
- sedentary lifestyle (<30 min exercise/day)
- obesity (BMI >30, waist girth m>102cm w>88cm)
- hypertension (high blood pressure: systolic >140mmHg, diastolic >90mmHg, or on HBP meds)
- dislipedemia (abnormal level of lipids in the blood: LDL > 130mg/dl and HDL <40mg/dl, medication)
- prediabetes (elevated blood glucose > 100mg/dcl on 2 occasions)
- high serum HDL (equal to or greator than 60mg/dcl) How do the American Hearth Association risk factors differ from the ACSM risk factors? - ACSM: age, family hisotyr, smoking, sedentary, obesity, hypertension, dislipodemia, prediabetes AHA: heredity, smoking, inactive, obesity, high bp, age, overweight, male, diabetes melitus List at least five symptoms of cardiovascular disease - chest pain, shortness of breath at rest/mild exertion, dizziness.fainting, dyspnea when lying down or sleeping (shortness/painful breathing) ankle swelling, palpitations, known heart murmur When should you recommend a physician's clearance before initiating an exercise program? - moderate or high risk clients List at least three other situations when you may recommend physician's clearance or supervision before/during exercise - recent hospitalizations or prescriptions, chronic or acute muscle or joint injuries, asthma, epilepsy, multiple sclerosis, other diseases What legal documents should always be administered by personal trainers? - informed consent form and release of liability (exercise waiver) List several other questionnaires that may be helpful during the initial process - exercise and activity quiz, nutrition and weight profile, self-assessment quiz List four benefits of fitness assessments -
- establish a client's current fitness status and provide baseline 2. utilize information for future comparison 3. educational and motivational tool (aides in adherence) 4. demonstrates professional prudence and knowledge List six components of a fitness assessment session -
- resting heart rate and blood pressure 2. body composition 3. cardiorespiratory fitness 4. muscular strength and or endurance 5. flexibility 6. posture Which test(s) may only be performed by licensed healthcare professionals in some states - resting blood pressure
Describe the protocols for a 1RM test - Stretch -> comfortable weight -> add weight until only one rep can be performed at proper form -> divide lbs/client weight for % What are the major disadvantages of a 1RM test? - injury, valsalva manuever (not breathing + closed throat_ not good for beginers List and describe the protocols for four different muscular endurance tests: Push-up - purpose-> maintain proper form and alignment -> breathe List and describe the protocols for four different muscular endurance tests: Partial curl-up - purpose -> proper form -> slow -> exhale List and describe the protocols for four different muscular endurance tests: Sit-up - purpose -> elbows to knees -> feet held in place List and describe the protocols for four different muscular endurance tests: Dynamic Bench Press
- purpose -> 60bpm -> stop when they slow or break form Define muscular flexibility - range of motion around a joint List and describe the procedure for testing flexibility at the following sites: Shoulder - stand -> one arm up and pat back -> other arm around back -> touch fingers List and describe the procedure for testing flexibility at the following sites: Calf - stand against a wall -> toes up one inch List and describe the procedure for testing flexibility at the following sites: Quadriceps - prone -> knees together -> heel to butt List and describe the procedure for testing flexibility at the following sites: Hamstrings - supine position -> 2 legs straight up 90 angle -> other leg flat List and describe the procedure for testing flexibility at the following sites: Trunk - prone -> push up -> straight elbows hips on floor List and describe the procedure for testing flexibility at the following sites: Hip Flexor - supine -> hands behind knees -> other leg flat Describe the protocols for the Sit and Reach Test - legs out, feet flexed, no bounce, breath out, 3 reps, hands together Briefly describe the protocols for assessing: Kyphosis - hunchback or increased primary care (walk in place then stop)
Briefly describe the protocols for assessing: Lordosis - swayback or increased secondary curve (straight on wall) Briefly describe the protocols for assessing: Scoliosis - lateral curvature Briefly describe the protocols for assessing: Hip and shoulder height discrepancies - stand against wall, measure leg length and shoulder length How often is it recommended to reassess fitness? - 12 weeks List several benefits or training adaptations of cardiorespiratory fitness - reduction in CHD risk factors, decreased anxiety and depression, improved sleep, improvement in cardiovascular and respiratory health, improved immune function, improved quality of life, decreased morbidity and mortality What are the ACSM guidelines for cardiorespiratory fitness? -
- frequency, intensity, time/duration, type or mode
- progression (initial, improvement, maintenance) and volume
- caloric expenditure Overload - Overload: pushing body past normal levels to achieve desired improvements Specificity - specific program to involved muscles Mets - unit of energy expenditure (intensity and duration ~3.5kg/min) VO2Max - volume of oxygen consumption / minute @ cellular level Anerobic Threshold - muscle can no longer produce ATP aerobically List and describe three methods for prescribing intensity - HR Method (formula), RPE scale (levels), METS (metabolic equivalent) Describe a proper cardiorespiratory warm-up - 8-12 minutes limbering and static stretching, prepatory stretches of focal muscles 8- seconds Describe five different cardiorespiratory training systems -
List ACSM guidelines for resistance training - 2-4 sets per major muscle group, 8-12 reps, fatigue not failure Complete the following chart of opposing muscle groups: Biceps Deltoids Pectoralis Major Abdominals Quads Hip Abductors - Triceps Latissimus Dorsi Traps/Rhomboids Erector Spinae Hamstrings Hip Adductors Name some of the steps in designing a resistance training program - goals, injuries, starting point, time/schedule, areas of special attention, types of muscle training, exercises and order, frequency, sets, reps Single-Set - one set per group Multiple-Set - 3-6 sets per group Super-Set - 2 exercises, no rest, multiple sets Pyramid - light to heavy or heavy to light Pre-Exhaustion - large muscles -> large + small muscles Split Routine - different body part each day Circuit Training - multiple workouts, little rest, 40-60% max Super-Circuit - resistance and cardiovascular training Eccentric Training -
negative resistance training List two advantages of each of the following types of resistance training: Constant Resistance - balance, variety List two advantages of each of the following types of resistance training: Variable Resistance - productive, circuit training List two advantages of each of the following types of resistance training: Isokinetic Resistance - rehab, feedback List two advantages of each of the following types of resistance training: Isometric Resistance - rehab, joint angle specific Name at least five common training errors - too much weight, improper/no warm-up , inability to sabilize core, excessive speed, breath holding, poor body awareness, excessive/inadequate ROM, "no pain, no gain" mentality Define DOMS - delayed onset muscle soreness, eccentric microtears List several genetic factors that may influence the ability to lift heavier weights - limb length, tendon exertion, muscle belly length, muscle composition, testosterone List several of the symptoms of overtraining - decline in physical performance, loss of strength, decreased appetite, muscle tenderness, joint soreness, increased injuries, bad sleep, increased hr + bp, depression, irritability, loss of motivation List several spotting guidelines - keep area clean, ensure you are strong enough, practice injury prevention, keep hands close to weights, even bar, collars and clips, communicate, assist when speed changes What are the three main types of learning styles - visual, auditory, kinesthetic Name at least six different types of cues effective when working with clients - educational/informational, safety, breathing, motivational/affirmational, imagery, visual, wrong/right, tactile list the five steps to remember when detailing a new exercise for a client - starting position, specific alignment, safety factors, demonstrate, client performs movement Name at least two resistance training exercises for the following muscle groups: Pectoralis major/deltoid - bench press, dumbbell fly, cable crossover, pushup
Name at least two resistance training exercises for the following muscle groups: Tibialis Anterior
- dorsiflexion, inversion Name at least two resistance training exercises for the following muscle groups: Peroneals, Extensor Digitorum Longus - Peroneals, Extensor, Digitorum Longus: Dorsiflexion, eversion Name the concentric joint actions of the following exercises: Reverse Fly - shoulder horizontal abduction and scapular retraction Name the concentric joint actions of the following exercises: Lateral Raise - shoulder abduction and scapular rotation Name the concentric joint actions of the following exercises: Lat Pull-Down - shoulder adduction, scapular downward rotation, elbow flexion Name the concentric joint actions of the following exercises: Hamstring Curl - knee flexion Name the concentric joint actions of the following exercises: Dead Lift - hip extension, knee extension, ankle plantarflexion Name the concentric joint actions of the following exercises: Heel Lift - plantarflexion Name the muscle groups responsible for each of the following exercises: Upright Row - upper traps, delts, biceps Name the muscle groups responsible for each of the following exercises: Barbell Back Squat - quad, hamstring, gastrocnemius, soleus Name the muscle groups responsible for each of the following exercises: Knee Extension - quads and hamstrings Name the muscle groups responsible for each of the following exercises: Bent-Over Row - traps, lats, delts, rhomboids Name the muscle groups responsible for each of the following exercises: Horizontal High Row - delts, traps, rhomboids, biceps Name the concentric joint action and muscles that are used in each of the following exercises: Bench Press Squat Front Lunge Triceps Dip
High-Pulley Scapular Depression Overhead Press - shoulder (horizontal adduction), elbow extension, pectoralis major, anterior delt, tricep Name the concentric joint action and muscles that are used in each of the following exercises: Squat - hip extension, knee extension, ankle plantar flexion, gluteus maximus, quad, gastrocnemius, soleus Name the concentric joint action and muscles that are used in each of the following exercises: Front Lunge - hip extension, knee extension, ankle plantar flexion, gluteus maximus, quad, hamstring, gastrocnemius Name the concentric joint action and muscles that are used in each of the following exercises: Triceps Dip - elbow extension, shoulder flexion, tricep, anterior delts, pectoralis major Name the concentric joint action and muscles that are used in each of the following exercises: High-Pulley Scapular Depression - scapular depression, trapezius, pectoralis minor Name the concentric joint action and muscles that are used in each of the following exercises: Overhead Press - shoulder abduction, scapula upward rotation, elbow extension, supraspinatus, trap, anterior serratus, triceps List at least five benefits of flexibility training - decrease risk of injury, chronic muscle tension, low back pain, improved posture, increased motor performance, decreased stress, relief of soreness Define flexibility - the range of motion around a joint or series of joints What are the ACSM guidelines for flexibility training? - warm up, static stretch major muscle tendon units and muscles and joints with reduced ROM, 2-5min (5-7rec) days per week, tightness not discomfort, 15-60 seconds, 4 or more reps List the muscles that are commonly tight - upper trapezius, pectoralis major, anterior delt, erector spinae, iliospoas, hamstring, gastrocnemius, soleus Describe each of the following types of stretching: Ballistic Stretching - bouncing, pulsing, rapid or uncontrolled types of movement Describe each of the following types of stretching: Static Stretching -
Describe at least two appropriate stretches for all the major muscle groups: Gluteus Maximus - knees to chest, seated knee to chest Describe at least two appropriate stretches for all the major muscle groups: Quadriceps - prone quad stretch, side-lying quad stretch Describe at least two appropriate stretches for all the major muscle groups: Hamstrings - standing, supine Describe at least two appropriate stretches for all the major muscle groups: Hip Abductors - figure 4, side lying Describe at least two appropriate stretches for all the major muscle groups: Hip Adductors - seated straddle, side lunge Describe at least two appropriate stretches for all the major muscle groups: Gastrocnemius/Soleus - calf standing, sitting Describe at least two appropriate stretches for all the major muscle groups: Anterior Tibialis - shin stretch standing or seated Intrinsic Risk Factors for Injuries - inherent or developed over time (ex. bone alignment, obesity) Extrinsic Risk Factors for Injuries - easily changed/controlled (ex. warm up shoes) Acute Injury - sudden onset, occurred recently as a result of a trauma Chronic Injury - overuse, repeated micro trauma Muscle Strain - soreness and stiffness in a muscle due to over exertion or contusion Sprain - painful injury to a joint caused by a sudden wrenching of ligaments Subluxation - partial displacement of a joint or organ Dislocation - bones forced out of normal position in joint cavities
Tendinitis - an inflammation of the tendons caused by excessive/unusual usage Synovitis - Inflammation of synovial membrane lining synovial joint Bursitis - inflammation of sac found in, knees, hips, shoulders, elbows Contusion - discoloration cause by injury Adhesions - tissues grown together that are normally seperate Contractures - permanent/painful stiffening of a joint What are the stages of inflammation and repair? - incubation, aggravation, destruction, abatement, reconstruction Personal trainers must be familiar with common muscle imbalances, list the muscles that generally need to be stretched - pectoralis major, anterior delts, infraspinatus, hip flexor, lats, biceps, erector spinae, hamstrings, calves Personal trainers must be familiar with common muscle imbalances, list the muscles that generally need to be strengthened - Traps, rhomboids, posterior delts, lower traps, pectoralis minor, external rotator cuff, abdominals, vastus medialis For the general public, which moves should be avoided or minimized in order to decrease the risk of injury? - deadlift, yoga plough, hurdlers stretch, straight leg sit-ups, ballistic stretches, knee bends, v- sit ups Name four shoulder joint injuries - rotator cuff tendonitis, bicep tendonitis, shoulder bursitis, impingement syndrome Name four mechanisms of shoulder joint injury - spending too much time in the red zone, avoid extreme horizontal abduction, regular shoulder abduction above 90 degrees, allowing an imbalance to occur/continue List two injuries that can cause pain in the elbow - lateral epicondylitits, medial epicondylitis
