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AFAA Personal Trainer Certification Study
Guide
Myocardial Infarction - Hear attack occurs due to lack of blood flow through the coronary arteries to the heart muscle Ischemia - lack of blood flow Stroke Volume - the amount of blood pumped with each beat or systole Cardiac Output - heart rate x stroke volume. usually measured in liters (or milileters) of blood pumped per minute Venous Return - The amount of blood returned to the heart by the veins Valsalva Maneuver - occurs when a person holds his or her breath during a strenuous activity, such as lifting weights or shoveling snow Minute Ventilation - total amount of air breathed per minute Residual lung volume - amount of air remaining in the lungs after a complete and total forced exhale Forced vital capacity - amount of air that can be forcefully exhaled after a maximal inahle Total lung capacity - sum of the residual volume and the forced vital capacity Glucose - body's usable form of carbohydrate Lactic Acid - produced in muscles during rapid exercise when the body cannot supply enough oxygen to the tissues Glycolysis -
a metabolic process that breaks down carbohydrates and sugars through a series of reactions to either pyruvic acid or lactic acid and release energy for the body in the form of ATP Mitochondria - a subcellular structure where oxidation takes place Beta oxidation - A metabolic sequence that breaks fatty acids down to two-carbon fragments that enter the citric acid cycle as acetyl CoA. Krebs cycle - the acetyl CoA formed in the first component of aerobic metabolism enters into the citric acid cycle Electron transport system - the final sequence of reactions in the aerobic production of ATP Maximal oxygen uptake - the maximum amount of oxygen consumed and utilized by the body during an all-out effort to exhaustion Excess Post-Exercise Oxygen Consumption - additional oxygen consumed immediately after an exercise bout when the body is no longer exercising Sarcomere - each section of a myofibril in muscle Actin - structural protein that makes up the thin filaments of myofibrils; functions in muscle contraction Anatomical Position - standing position with hands down and palms facing forward Supine - lying on the spine Prone - lying face down Axial Skeleton - part of the skeleton that contains skull, vertebral column, ribs, and sternum Synovial joints - have a small space between the articulating bones that allows for a greater range of motion
Specificity - specific adaptions in the metabolic and neuromuscular systems depending on the type of program or exercises that are performed Volume - total number of repetitions performed multiplied by the total amount of weight, or resistance, used during a single training session. (Reps x Weight = Volume) Progressive resistance exercise - resistance must be gradually, progressively increased as the muscles adapt to a given exercise Periodization - variations in the training program over the course of several months or a year, that help to improve performance and prevent injury, staleness, and burnout Plateau - a point where further increases in strength become difficult and progress seems to stop Single-Set System - basic system ( one set 8-12 reps for each muscle group) that is widely recommended and used for beginners and those interested in an effective, time efficient workout Multiple-Set system - consists of 3 to 6 sets of an exercise, usually the same weight load throughout Super-Set System - any combination of 2 different exercises immediately following one another without a rest Tri-Set System - 3 different exercises immediately following one another Dynamic Constant Resistance - external resistance or weight that does not vary through the range of motion Dynamic Variable Resistance - attempts to match the external resistance to the exerciser's strength curve. Strength varies throughout the range of motion of each muscle Isokinetic Resistance - maintains constant muscle tension at a steady speed or velocity Balance - ability to maintain a position without moving for a certain period of time, and can also be defined as a state of bodily equilibrium
Isometric Resistance Training - involves contracting a muscle in a held position, usually against a wall, weight machine, or against another part of the body Core Exercise - any exercise that is multi-joint and recruits one or more large muscle groups or areas with the synergistic help of one or more smaller muscle groups Core Training - refers to the center of the body. Incorporates stabilization exercises for muscles of the spine, neck, pelvis, and scapulae Plyometric Training - involves using the stretch reflex to increase muscle fiber recruitment. (squat jumps, tuck jumps, medicine ball passes) Scapulae - shoulder blades Patella - kneecap Acute Muscle Soreness - 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) - A temporary muscle soreness and stiffness that occur 24 to 48 hours after performing unaccustomed eccentric muscle contractions and last for three to four days. Alignment Cue - clearly state which joints are moving and which are still Safety Cue - lets client know about a potential injury risk and how it can be minimized Breathing Cue - remind your clients to breathe Visual Cue - demonstrating a move Motivational Cue - motivational cues such as "You can do it!" and "Great Job!"
an incomplete or partial dislocation that often involves secondary trauma to the surrounding tissue Dislocation - displacement of a bony part of a joint that leads to soft tissue damage, inflammation, pain, and muscle spasm Muscle/Tendon Rupture or Tear - 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 - inflammation of a tendon leading to scarring or calcium deposits Synovitis - inflammation of a synovial membrane; an excessive amount of synovial fluid Bursitis - inflammation of a bursa Contusion - bruising from a direct blow, resulting in capillary rupture, bleeding, and inflammation Adhesions - abnormal adherance of collagen fibers to surrounding tissues during immobilization or after an injury, resulting in a loss of normal elasticity RICE - Rest, Ice, Compression, Elevation Agonist - Prime mover, or the contracting muscle that is responsible for the movement that you see Antagonist - Muscle that works (opposite) to the prime mover and reflexively elongates to allow the agonist to contract and move the joint Body Composition - refers to the percentage of weight that is fat and is based on the assumption that body weight can be divided into various components Carpal Tunnel Syndrome - caused by mechanical compression, which results in reduced blood flow to the median nerve Metacarpals -
Hand bones. 5 bones numbered from 1-5, medial to lateral Carotid Artery - located at the larnyx of neck, used for measuring heart rate Distal - further from the trunk, situated farthest from point of attachment or origin, as of a limb or bone Eccentric Training - Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner. Concentric Training - exerting more force than is placed on it, results in shortening of muscle Glenohumeral - shoulder - structure: synovial; ball and socket function:diarthrotic ROM:multiaxial flexion, extension, abduction, adduction, circumduction, rotation Slow Twitch Fibers - slow to fatigue and have a high level of aerobic endurance, used for long-term, low to moderate intensity activities ranging from maintaining proper posture to long-distance running Fast Twitch Fibers - poor aerobic endurance, short-duration, high-intense activities and fatigue quickly Proprioceptors - sense the degree of tension and the length of the muscle Flexion - joint angle diminishing, most movements are forward movements Extension - return from flexion, movement that increases the angle between 2 bones Rotation - movement around an axis or pivot point Circumduction - movement in which an extremity describes a circle (360 degrees) Horizontal Plane (transverse) - divides the body into upper and lower portions. Rotation occurs within the horizontal plane Frontal Plane (coronal) -
Ankle Plantar Flexion - bring soles of the foot downward (pointing toes) Ankle Eversion - Pronation. Arch flattens Ankle Inversion - Supination, Arch lifts Isokinetic - muscle actions performed on special equipment in which speed is controlled First Class Lever - fulcrum is in between the applied force and resistance. example = see-saw Second Class Lever - 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 - 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 Radial Artery - artery of the lower arm. It is felt when taking the pulse at the wrist. Prehypertension - systolic = 120-1389 mmHG diastolic = 80-89 mmHg Hypertension - a common disorder in which blood pressure remains abnormally high (a reading of 140/ mm Hg or greater) Optimal Blood Pressure - systolic <120 diastolic< Systolic pressure - amount of pressure or force exerted against the arterial walls immediately after the heart has contracted Diastolic pressure - amount of pressure still remaining against the arterial walls as the heart relaxes before the next contraction Triceps -
opposing muscles of the biceps Anterior and Medial Deltoids - opposing muscles of the posterior deltoid, mid-trapezius and rhomboids Abdominals - opposing muscles of the erector spinae Erector Spinae - extends the back, provides resistance and helps us bend over at the waist Hip Abductors - 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 - 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 - an overuse injury, typically caused by a tight iliotibial band. The band is aggravated by excessive or abnormal rotational movements of the femur and tibia by walking or running Femur - the longest and thickest bone, upper leg bone Tibia - Shin bone. On medial side of the leg. Bears most of the weight Adenosine Triphosphate - 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 - supplies energy very quickly and is the primary source of energy for very high-intensity exercise Anaerobic Glycolytic System - Glucose is used for fuel and is either blood glucose or muscle glycogen, broken down in to pyruvic acid, when there is insufficient oxygen it then is transformed into lactic acid Aerobic Energy System - virtually unlimited capacity for making ATP, uses carbs, fat, protein for fuel. Slow to produce ATP Anaerobic Threshold -
Osteopenia - premature bone thining, with a bone density of 1-2.5 standard deviation units below average Preipheral Artery Disease - condition of atherosclerosis in the extremities, primarly affecting the calves. Parkinson's Disease - disorder of the nervous system, specifically of the basal ganglia, a mass nerve of cells in the brain that is responsible for motor functions Simple Carbohydrates - sugars, fruits and vegetables, lactose from milk, cane or beet sugar Complex Carbohydrates - carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice and beans Glycemic Index - carbohydrate ranking developed to help define which carbohydrate foods may or may not contribute to the insulin surge and eventual resistance problem Fiber - primarily indigestible type of carbohydrate found in fresh fruits, vegetables and grains Soluble fiber - fruits, vegetables, seeds, brown rice, barley and oats. Appears to lower blood cholesterol levels and retard the entry of glucose into the bloodstream Insoluble fiber - includes cellulose, found in whole grains, outside of seeds, fruits, legumes. Promotes more efficient elimination may play a role in colon cancer prevention Complete Protein - animal or fish based foods that supply essential amino acids Incomplete Protein - lacks one or more of the essential amino acids. Generally from plants, fruits, grains, vegetables Triglycerides - main type of fat found in the diet and in adipose tissue. Desirable serum levels are under 150 mg/dl Saturated Fats - primarily from animal sources, butter, whole milk dairy products, meat.
Monounsaturated Fat - shown to reduce LDL cholesterol without affecting the beneficial HDL cholesterol. Good sources = canola oil, peanut oil, avocado oil Polyunsaturated Fat - divided into omega-6 vegetable oils and omega-3 fish oils. HDL cholesterol - "good" blood cholesterol, helps remove plaque from the arterial walls, returning it to the liver. 60 mg/dl or more LDL cholesterol - "bad" blood cholesterol, delivers plaque to the arterial walls. < 100 mg/dl Vitamins - non-caloric, organic compounds that the human body cannot produce on it's own Phytonutrients - neither vitamins or minerals. They are substances that plants manufacture to protect themselves from viruses, bacteria, fungi, insects and drought. Nutrition Density - concept of eating foods that are very nutritious relative to the number of calories Low Nutrition Density - high in fat, sugar, refined carbohydrates, alcohol High Nutrition Density - papaya, peppers, wheat bran, bell peppers, greens, skim milk Glycemic Load - calculated by multiplying the grams of carbohydrates by the glycemic index Carbohydrate Loading - pre-event practice used by endurance athletes to maximally load their muscles with stored glycogen Hitting the Wall - having an inadequate supply of glycogen (Carbs) for muscular work. Makes for excessive fatigue and a desire to quit Bonking - inadequate supply of glucose to the brain, leading to light-headedness, lack of coordination and weakness Anorexia Nervosa -
opposing muscles of the latissimus dorsi latissmus dorsi - opposing muscles of the anterior medial deltoids pectoralis major - opposing muscles of the posterior deltoid, mid-trapezius, and rhomboids abdominals - opposing muscles of the erector spinae quadriceps - opposing muscles of the hamstrings hip abductors - opposing msucles of the hip adductors 8 - How many risk factors are associated with the ACSM Atherosclerotic Cardiovascular Disease Risk Factors? Age -
- Men >45 Women > Family History - 2.Myocardial Infarction, Sudden death before 55 of father, 65 of mother Cigarette Smoking -
- Current smoker, or quit 6 months prior Sedentary Lifestyle -
- not participating in at least 30 minutes of moderate intensity activity 3 x a week Prediabetes - fasting plasma glucose >100 mg Health Risk Factor - any factor that increases the chance that an individual will develop a disease or condition Medical History Form - helps identify individuals at risk for cardiovascular, pulmonary, metabolic, musculoskeletal or other potential problems 6 - How many components are associated with a Fitness Assessment?
advantages of max tests - large amount of information gathered, actual measurement of a person's ability at a high level disadvantages of max tests - needs special, expensive equipment, riskier due to potential abnormal heart waves submaximal exercise test - assess the client's functional aerobic fitness, show improvement of that level over time, help develop an appropriate level of exercise intensity advantages of submax tests - less expensive, less risky, less specialized equipment is required, testing personnel does not have to be as highly trained or qualified disadvantages of subxmax tests - less information is obtained, only estimated and not actually achieved Wellness - Behaviors that minimize diseases and disabilities in identifying risk factors - One professional role of a personal fitness trainer is to assist clients: Exercise - What is the term that is defined by incorporating skill-related, health-related, and physiologic components? use visualization - In wellness, a physical method used to break the stress/tension cycle is to: 45-65% - What percent of your diet per day should be carbohydrates? 5 - How many servings of fruits and vegetables per day? 6 - How many servings of whole grains should you eat per day? 3 components of energy expenditure - Resting Metabolic Rate, Energy expended with exertion, the thermic effect of food Fiber - What is the primary indigestible type of carbohydrate found in fresh fruits, vegetables and grains?
rotates inward, towards the middle of the body (Pronation) Rate of perceived exertion - subjective measure of intensity level of an activity using a numerical scale Heart Rate Reserve - The difference between maximum heart rate and resting heart rate Maximum Heart Rate - The heart's maximum working capacity. To find maximum heart rate = subtract age from 220 Examples: 220 - 14 = 206 aorta - Oxygenated blood flows from the heart through the: atrium - each of the two upper chambers of the heart that receives blood that comes into the heart ventricle - Each of the two lower chambers of the heart that pumps blood out of the heart COPD - airway resistance increases making it difficult to breathe Piriformis syndrome - 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. 9 - How many calories are in 1 gram of fat? 4 - How many calories are in 1 gram of protein? 4 - How many calories are in 1 gram of carbohydrate? calculate protein needs -
- body weight x .45 =body weight in kg
- body weight kg x. 22 - Protein is digested into how many amino acids?
pre-contemplation - people in this stage are not even thinking about a new behavior pattern. Unmotivated, resistant and engage in avoidance tactics contemplation - during this stage individuals are seriously considering change but still are not ready to initiate new behaviors preparation - individuals in this stage are preparing to change. May call a health club, buy an exercise video action - people are actively changing their behavior in this stage. maintenance - this is the stage that sustains long-term ongoing consciousness of the new behavior and successful integration of it into the lifestyle transtheorectical model - 5 stages in the change process, precontemplation, contemplation, preparation, action, maintenance barriers to exercise - lack of access to exercise, expense of exercise, depression and lethargy, multiple health problems, fear of injury, history of sedentary lifestyle SMART - Specific, Measurable, Action-oriented, Realistic/relevant, Timed 6 dimensions of wellness - Emotional, Social, Intellectual, Spiritual, Physical, Occupational aerobic system - Which energy system uses glucose, fat and protein for fuel? Motor unit - A single motor neuron and all the muscle fibers it controls Golgi tendon organ - proprioceptor protects the muscle from excessive shortening or lengthening rotator cuff muscles - supraspinatus, infraspinatus, teres minor, subscapularis muscle spindle -
