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AFAA PERSONAL TRAINER CERTIFICATION EXAM
AND PRACTICE EXAM 2023-2024 ACTUAL EXAM 270
QUESTIONS AND CORRECT DETAILED ANSWERS
WITH RATIONALES|ALREADY GRADED A+
Anaerobic Threshold - answer-when work becomes so intense, muscle cells cannot supply the additional energy and rely more on the anaerobic system to produce ATP. At this level, lactic acid begins to accumulate Skeletal Muscle - answer-A muscle that is attached to the bones of the skeleton and provides the force that moves the bones. Smooth Muscle - answer-a muscle that contracts without conscious control and found in walls of internal organs such as stomach and intestine and bladder and blood vessels (excluding the heart) Cardiac Muscle - answer-forms the walls of the heart Sensory Neurons - answer-bring messages back to the brain and spinal cord from the muscles, skin and other areas of the body Motor Neurons - answer-send messages from the brain and spinal cord to the muscles causing a neuromuscular response Appendicular Skeleton - answer-Upper extremities (scapulae, clavicles) and lower extremities (pelvic girdle) Supination - answer-hands upward Pronation - answer-hands downward Tennis Elbow - answer-painful inflammation of the tendon at the outer border of the elbow resulting from overuse of lower arm muscles (as in twisting of the hand) Golfer's Elbow - answer-Inflammation and pain of the flexor and pronator muscles of the forearm where their tendons originate on the medial epicondyle of the humerus; Epicondylitis Rheumatoid Arthritis - answer-autoimmune disease with inflammation of the joints and marked deformities Fibromyalgia - answer-widespread pain in joints, muscles, ligaments, heightened pain at "Tender" points
Osteopenia - answer-premature bone thining Preipheral Artery Disease - answer-Thickening of arteries in extremities, primarly affecting the calves. Parkinson's Disease - answer-disorder of the nervous system, specifically of the basal ganglia, a mass nerve of cells in the brain that is responsible for motor functions Carbohydrates - answer-Body's main source of energy. 1g carb= 4 cals Recommended Daily intake 45-65% of total calories Calcualting Carb needs - answer-Ex. 2,000 calorie diet 2,000/4= 500......500x.45=225.........500x.65= 325 225 - 325 carbs/day Glycemic Index - answer-carbohydrate ranking developed to help define which carbohydrate foods may or may not contribute to the insulin surge and eventual resistance problem Fiber - answer-primarily indigestible type of carbohydrate found in fresh fruits, vegetables and grains; Soluble fibers lowers cholesterol and retards entry of glucose into bloodstream while INsoluble fiber helps elimination. Protein - answer-Essential for building blocks of life. 1g protein=4 calories Complete: animal or fish based foods that supply essential amino acids Incomplete: lacks one or more of the essential amino acids. Generally from plants, fruits, grains, vegetables Calculating Protein needs - answer-Recommended 0.8kg per 1kg of weight Ex. 160-pound person Take weight (160lb) x.45= 72kg 72kgx.08= 57.6g of protein daily HDL cholesterol - answer-"good" blood cholesterol, helps remove plaque from the arterial walls, returning it to the liver. (60 mg/dl or more) LDL cholesterol - answer-"bad" blood cholesterol, delivers plaque to the arterial walls. (< 100 mg/dl) Vitamins - answer-non-caloric, organic compounds that the human body cannot produce on it's own Anorexia Nervosa - answer-an eating disorder in which a normal-weight person diets and becomes significantly (15 percent or more) underweight, yet, still feeling fat, continues to starve.
Advantages of submax tests - answer-less expensive, less risky, less specialized equipment is required, testing personnel does not have to be as highly trained or qualified Disadvantages of submax tests - answer-less information is obtained, only estimated and not actually achieved Six dimensions of Wellness - answer-Emotional, Social, Intellectual, Spiritual, Physical and Occupational What is the term that is defined by incorporating skill-related, health-related, and physiologic components? - answer-Exercise In wellness, a physical method used to break the stress/tension cycle is to: - answer-use visualization 45 - 65% - answer-What percent of your diet per day should be carbohydrates? 3 components of energy expenditure - answer-Resting Metabolic Rate, Energy expended with exertion, the thermic effect of food Fiber - answer-What is the primary indigestible type of carbohydrate found in fresh fruits, vegetables and grains? larger - answer-In general, the ______ muscles are worked first slow twitch - answer-Which muscle fiber type is predominantly used during endurance events? (marathons) transverse abdominals - answer-What primary muscle has no actual joint action? leg press - answer-What is one example of a closed kinetic chain exercise? Closed kinetic chain - answer-feet stationary but able to move upper body. Touching a nonmovable surface-distal end stationary proximal end moves Open kinetic chain - answer-When the distal end of an extremity is not fixed to any surface, allowing any one joint in the extremity to move or function separately without necessitating movement of other joints in the extremity. Diabetes mellitus - answer-a condition of abnormal use of glucose usually caused by too little insulin or lack of response to insulin Recovery Heart Rate - answer-the heart rate of an individual 3 to 5 minutes after a workout. Should be around 100 beats per minute. If any higher, then more conditioning is needed. Body is not recovering fast enough., the gradual return of the heart rate to
resting levels within 5-10 minutes of a session of normal cardiovascular physical activity or exercise Target Heart Rate - answer-the approximate heart rate a person needs to maintain during aerobic exercise in order to benefit from the workout; target heart rate for teens: 145 - 170 Perpendicular - answer-Personal trainers should make sure that the caliper is ______ to the skinfold shoulder girdle - answer-The trapezius moves the: Lateral Rotation - answer-rotate outward, away from the midline (Supination) Medial Rotation - answer-rotates inward, towards the middle of the body (Pronation) Rate of perceived exertion - answer-subjective measure of intensity level of an activity using a numerical scale Heart Rate Reserve - answer-The difference between maximum heart rate and resting heart rate Maximum Heart Rate - answer-The heart's maximum working capacity. To find maximum heart rate = subtract age from 220 Examples: 220 - 14 = 206 aorta - answer-Oxygenated blood flows from the heart through the: atrium - answer-each of the two upper chambers of the heart that receives blood that comes into the heart ventricle - answer-Each of the two lower chambers of the heart that pumps blood out of the heart COPD - answer-airway resistance increases making it difficult to breathe Piriformis syndrome - answer-Excessive use of the gluteal muscles in some athletes (e.g., ice skaters, cyclists, rock climbers) can lead to hypertrophy or spasm of the piriformis muscle, which can compress the sciatic nerve. In individuals with a proximal split of the sciatic nerve (~12%), the common fibular nerve can become compressed as it passes through piriformis. 22 - answer-Protein is digested into how many amino acids? pre-contemplation - answer-people in this stage are not even thinking about a new behavior pattern. Unmotivated, resistant and engage in avoidance tactics
sliding filament theory - answer-widely accepted theory of muscle shortening during contraction, thick & thin filaments slide past one another overtraining symptoms - answer-decline in physical performance, elevated blood pressure, muscle tenderness and joint soreness, loss of muscle strength, loss of motivation to exercise meniscus tears - answer-cartilage tears caused by traumatic blows ot the knees, torquing forces of knee and by bending and straightening the knee to far shin splints - answer-pain in the shin due to repetitive impact-loading activities teres major - answer-Medially rotates and adducts the arm phosphagen system - answer-If the activity can be sustained for no more than 15- 20 seconds then the _____ is the primary source of energy anaerobic glycolytic system - answer-This system provides much of the energy for sustained, high-intensity things such as:soccer, field hockey, ice hockey, lacrosse, basketball, volleyball, tennis muscular fitness - answer-term used to describe the relationship between Muscular Strength & Muscular Endurance muscular flexibility - answer-the achievable range of motion at a joint or group of joints without causing injury power lifting - answer-compete in 3 lifts: bench press, squat, dead lift olympic lifting - answer-compete in the clean and jerk What are the six strategies of optimal well-being? - answer-1. Become active 2. become physically fit 3. eat proper diet
- prevent obesity 5. do not smoke 6. practice stress mgmt Describe structure of the heart - answer-Located behind sternum, fist-sized. Right side receives deoxygenated blood as it returns from venous system. Left side receives oxygenated blood from lungs pumps through arterial system. Has atria (upper) and ventricles (lower) chambers on both sides Describe bloodflow pattern of Circulatory system - answer-Deoxygenated blood enters right atrium->R ventricle->pulmonary artery to lungs->oxygenated blood enters L atrium-
L ventricle->aorta->arteries->arterioles->capillaries (oxygen exchange)->venous
system->right atrium
Describe structures of Pulmonary system - answer-Air enters nasal cavity-
Pharynx/throat->larynx->trachea->R/L bronchi->Lungs->bronchioles->alveolar ducts- alveolar sacs->alveoli (gas exchange occurs) Describe Nervous System - answer-brain, spinal cord and system of nerves responsible for controlling/communicating with body. Central= brain, spinal cord; Peripheral= cranial, spinal nerves (SENSORY nerves bring messages TO brain FROM muscles. MOTOR nerves send messages FROM brain TO muscles to perform contractions Nine joint actions of Shoulder joint - answer-Shoulder flexion, extension, adduction, abduction, internal rotation, external rotation, circumduction, horizontal adduction/flexion, horizontal abduction/extension Describe shoulder girdle - answer-clavicles and scapulae What are the 8 joint actions of shoulder girdle - answer-Scapular elevation, depression, retraction/adduction, protraction/abduction, upward rotation, downward tilt, upward tilt, scapular reduction of upward tilt Name 4 parts of trapezius and name joint actions - answer-Upper trapezius I, II= scapular elevation Middle trapezius III= scapular retraction Lower trapezius IV= scapular depression, upward rotation Name 4 joint actions of spine - answer-Spinal flexion, extension, rotation, lateral flexion Name 3 joint actions of pelvic girdle - answer-Anterior pelvic tilt, posterior pelvic tilt, lateral pelvic tilt Two joint actions of Talocrucal joint (ankle) - answer-Ankle dorsiflexion, plantar flexion Two joint actions of subtalar joint (ankle) - answer-Ankle eversion (sole turns outward), ankle inversion (sole turns out) Isometric - answer-equal length; no joint movement occurs 6 components of fitness assessment - answer-1. Assess resting HR, BP 2. Body Comp
- Cardio fitness 4. Muscular strength/endurance 5. flexibility 6. Additional fitness components 8 negative risk factors for CVD - answer-1. Age (men >45, women >55) 2. Family history 3. Cigarette smoking 4. Sedentary lifestyle 5. Obesity (Waist 40+ men, 35+ women) 6. Hypertension (>140/90) 7. Dyslipidemia (LDL >130, HDL <40, total cholesterol >200) 8.Prediabetes (impaired fasting glucose > AFAA body fat recommendations - answer-men= 15%, women-25%
Muscles that generally need to be strengthened - answer-1. Mid-trap, rhomboid, posterior deltoid; l2. ow trap, pectoralis minor 3. External rotator cuffs 4. abs 5. vastus medialis (muscle in quad) Name 4 shoulder joint injuries - answer-1. Rotator cuff tendenitis 2. Impingement syndrome 3. bicep tendinitis 4. dislocation Patellofemoral pain syndrome - answer-chronic anterior knee pain; may include chondromalacia patellae patellar tendinitis - answer-Jumpers knee; inflammation of distal patellar tendon due to repeated stress Sarcopenia - answer-Loss of muscle strength due to declining muscle mass, age and inactivity claudication - answer-cramping, burning pain in legs due to low blood flow Dyspnea - answer-Shortness of breath w/physical activity limiting functional abilities Fat - answer-Necessary for energy production, transporting fat-soluble vitamins, maintain skin and hair and protecting internal organs. 1g fat= 9 calories Rec. daily 20- 35% of total cals Calculate fat rec needs - answer-Ex. 2,000 calories 2,000/9= 222........222x.2=44.4........222x.35=77. dailiy rec 44-77g fat Ischemia - answer-lack of blood flow Stroke Volume - answer-the amount of blood pumped with each beat or contraction Cardiac Output - answer-Amt. of blood pumped by each ventricle in ONE minute Venous Return - answer-Pumping action of muscles in extremities/respiratory system along with venoconstriction to move oxygen-poor blood back to the heart. Valsalva Maneuver - answer-occurs when a person holds his or her breath during a strenuous activity, such as lifting weights or shoveling snow Minute Ventilation - answer-total amount of air breathed per minute Residual lung volume - answer-amount of air remaining in the lungs after a complete and total forced exhale
Forced vital capacity - answer-amount of air that can be forcefully exhaled after a maximal inhale Total lung capacity - answer-sum of the residual volume and the forced vital capacity Lactic Acid - answer-produced in muscles during rapid exercise when the body cannot supply enough oxygen to the tissues Glycolysis - answer-a metabolic process that breaks down glucose through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP Mitochondria - answer-a subcellular structure where oxidation takes place Beta oxidation - answer-A metabolic sequence that breaks down fatty acids into acetyl CoA for use in the citric acid cycle Krebs cycle - answer-Series of chemical reactions to generate energy through oxidation of acetate derived from carbs, protein and fats. During oxidation hydrogen ions and electrons are removed. Electron transport system - answer-Cellular mechanisms used to extract energy from photosynthesis and oxidation of sugars; the final sequence of reactions in the aerobic production of ATP Maximal oxygen uptake - answer-the maximum amount of oxygen consumed and utilized by the body during an all-out effort to exhaustion Excess Post-Exercise Oxygen Consumption - answer-additional oxygen consumed immediately after an exercise bout when the body is no longer exercising Sarcomere - answer-basic unit of a muscle, composed of fibrous proteins that slide past when muscles contract or relax Actin - answer-structural protein that makes up the thin filaments of myofibrils; functions in muscle contraction Axial Skeleton - answer-part of the skeleton that contains skull, vertebral column, ribs, and sternum Diarthrodial (aka Synovial) joints - answer-Most common type of joint; a small space between the articulating bones allows for a greater range of motion Cartilage - answer-a white, semi-opaque, fibrous connective tissue that cushions the joints and prevents wear on the joint surfaces
Multiple-Set system - answer-consists of 3 to 6 sets of an exercise, usually the same weight load throughout Super-Set System - answer-Combo of 2+ different exercises immediately following one another without a rest Dynamic Constant Resistance - answer-external resistance or weight that does not vary through the range of motion Dynamic Variable Resistance - answer-attempts to match the external resistance to the exerciser's strength curve. Strength varies throughout the range of motion of each muscle Isokinetic Resistance - answer-maintains constant muscle tension at a steady speed or velocity Isometric Resistance Training - answer-involves contracting a muscle in a held position, usually against a wall, weight machine, or against another part of the body Plyometric Training - answer-involves using the stretch reflex to increase muscle fiber recruitment. (squat jumps, tuck jumps, medicine ball passes) Acute Muscle Soreness - answer-occurs during and immediately after exercise and is due to the accumulation of lactate, decreased oxygen, and tissue swelling within the muscle Delayed Onset Muscle Soreness (DOMS) - answer-A temporary muscle soreness and stiffness that occur 24-48 hrs post exercise. Result of damage to muscle fibers, inflammation and stimulation of nerve endings due to muscle repair activity. Flexibility - answer-range of motion possible around a joint, or around a series of joints Static Stretching - answer-low-intensity, long-duration muscle elongation; ideally in a supported position that allows the muscle fibers to relax Active (unassisted) Stretching - answer-static or ballistic, performed alone, using the concentric contraction of the opposing muscles Passive (assisted) Stretching - answer-stretch is initiated by another person or outside force and the person being stretched is passive Proprioceptive Neuromuscular Facilitation - answer-flexibility technique that promotes or hastens the neuromuscular response through stimulation of the proprioceptors
Ligament Laxity - answer-results from being born with ligaments that have a higher degree of elastic properties. "double jointed" Muscle sTrain - answer-overstretching, overexertion, or overuse of soft tissue, less severe than a sprain. May occur from a slight trauma or unaccustomed repeated trauma sPrain - answer-severe stress, stretch or tear of the soft tissues such as ligaments or joint capsules Subluxation - answer-partial dislocation that often involves secondary trauma to the surrounding tissue Dislocation - answer-displacement of a bony part of a joint that leads to soft tissue damage, inflammation, pain, and muscle spasm Muscle/Tendon Rupture Vs. Tear - answer-with a partial tear, pain is felt when the muscle is stretched or contracted against resistance. With a complete tear, muscle is incapable of working Tendinitis - answer-inflammation of a tendon leading to scarring or calcium deposits Synovitis - answer-inflammation of a synovial membrane; an excessive amount of synovial fluid within joint caused by trauma Bursitis - answer-inflammation of a bursa (fluid sac between bones) Adhesions - answer-abnormal adherance of collagen fibers to surrounding tissues during immobilization or after an injury, resulting in a loss of normal elasticity Agonist - answer-Prime mover, or the contracting muscle that is responsible for the movement that you see Antagonist - answer-Muscle that works (opposite) to the prime mover and reflexively elongates to allow the agonist to contract and move the joint Carpal Tunnel Syndrome - answer-inflammation of writst flexor tendons leads to mechanical compression, which results in reduced blood flow to the median nerve Distal - answer-further from the trunk, situated farthest from point of attachment or origin, as of a limb or bone Eccentric Training - answer-Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner. Concentric Training - answer-exerting more force than is placed on it, results in shortening of muscle
Hamstrings - answer-Biceps Femoris, Semitendinosus, Semimembranosus Quadriceps - answer-consists of 4 muscles: vastus lateralis, vastus medialis, vestus intermedius, rectus femoris Ankle Dorsiflexion - answer-bring top of the foot toward the shin Ankle Plantar Flexion - answer-bring soles of the foot downward (pointing toes) Ankle Eversion - answer-Pronation. Arch flattens Ankle Inversion - answer-Supination, Arch lifts Isokinetic - answer-muscle actions performed on special equipment in which speed is controlled First Class Lever - answer-fulcrum is in between the applied force and resistance. example = see-saw Second Class Lever - answer-fulcrum or axis is at the end of the lever, resistance is in the middle, applied force at the opposite end. example = wheelbarrow Third Class Lever - answer-axis as one end, applied force in the middle and resistance at the opposite end. example = using a hammer to drive a nail into a piece of wood Prehypertension - answer-systolic = 120-139 mmHG diastolic = 80-89 mmHg Hypertension - answer-a common disorder in which blood pressure remains abnormally high (a reading of 140/90 mm Hg or greater) Optimal Blood Pressure - answer-systolic 120/80 diastolic Systolic pressure - answer-amount of pressure or force exerted against the arterial walls immediately after the heart has contracted Diastolic pressure - answer-amount of pressure still remaining against the arterial walls as the heart relaxes before the next contraction Oppposing muscles of the Triceps - answer-Biceps Opposing muscle(s) of Anterior and Medial Deltoids - answer-posterior deltoid, mid- trapezius and rhomboids Opposing muscle(s) of Abdominals - answer-erector spinae
Erector Spinae - answer-extends the back, provides resistance and helps us bend over at the waist Hip Abductors - answer-works the muscles on the outer part of the upper thigh muscles, A muscle that draws a body part away from the midline or axis of the body. Hip Adductors - answer-Works the muscles on the inside of the thigh (groin muscles)., Inward toward the median axis of the body or of an extremity. ITB syndrome - answer-an overuse injury, typically caused by a tight iliotibial band. Excessive or abnormal rotational movements of the femur and tibia while walking or running Adenosine Triphosphate (ATP) - answer-molecule found in every cell of the body that is composed of adenosine, ribose, and 3 phosphate groups. It is the form in which food energy is stored in your cells Phosphagen System - answer-Fuel: chemical ATP production: very fast ATP Cap.: <1 mole Intensity: High, short duration (secs) Ex. kicking ball Anaerobic Glycolytic System - answer-Fuel: Glucose ATP production: fast ATP Cap.: 2-3 moles Intensity: High, minutes Ex. Soccer rally Aerobic Energy System - answer-Fuel: carbs, fat, protein ATP production: Slow ATP Cap.: virtually unlimited capacity Intensity: Low-Moderate Ex. distance running, walking
