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A comprehensive set of questions and answers related to nasm's show up fitness program, covering key concepts in personal training, exercise science, and human anatomy. It delves into topics such as exercise phases, muscle fiber types, energy systems, and biomechanics, offering valuable insights for aspiring and certified personal trainers. Structured in a question-and-answer format, making it easy to navigate and understand.
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How long should a certified personal trainer maintain accurate financial, contract, appt, and tax records including original receipts ✔✔4 years
A CPT needs to obtain ___ ceu's every 2 years; ___ hours/1 hour= .1 ceus ✔✔2.0 ceus; 0.1 ceus
_____ % of the population has low back pain ✔✔80% or 4/
____% of the population is overweight/obese ✔✔75%
Type II diabetes is ___% of diabetes and is the _______-_________ form of diabetes ✔✔90%; insulin resistant
What is the tempo for phase 1: stabilization ✔✔4 2 1
Rest period of stabilization ✔✔ 0 - 90 seconds
What phase do we see vertical loading? ✔✔phase 1: stabilization
How many sets in stabilization phase ✔✔ 1 - 3 sets
what percentage intensity is phase 1 stabilization ✔✔ 50 - 70%
How long should a client be within each phase of the OPT model? ✔✔ 4 - 6 weeks
What is the stabilization phase important for? ✔✔correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception
Acute variables of Phase 2: Strength Endurance and ex) ✔✔Super Sets: two exercises performed back to back no rest
ex) bench press into a pushup
What is scaption? ✔✔A shoulder stabilization exercise
Acute Variables of Phase 3: Hypertrophy
4 - 6 sets
85 - 100% intensity
Acute variables of phase 5: Power
tempo:
rest period:
sets:
intensity: ✔✔X-X-X tempo
3-5 min rest period
3-6 sets
85-100% intensity for 1st exercise, 30-45% or 10% BW for 2nd exercise
What is phase 5 is important for optimizing... ✔✔rate of force production and explosiveness
The condition of being considerably overweight, and refers to a person with a BMI of 30 or more or who is at least 30 lbs over weight ✔✔obesity
Refers to a person with a BMI of 25 to 29.9 or 25 to 30 lbs overweight for height ✔✔Overweight
Proprioception ✔✔The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Super Set ✔✔Set of two exercises that are performed back-to-back, without any rest time between them.
What is the human movement system ✔✔The combination and interrelation of the nervous, muscular, and skeletal systems.
Basic unit of the nervous system ✔✔neuron
3 parts of a neuron ✔✔cell body, dendrites, axon
Basic unit of the muscular system ✔✔sarcomere
What makes up a sarcomere ✔✔Actin (thin) and Myosin (thick) filaments
Type II muscle fibers (fast-twitch) are helpful in what? Where would it be located? Type of athlete? ✔✔produce maximal strength but fatigues quickly; quads or chest; sprinter or power lifter
Examples of Catabolic hormones and what is it? ✔✔Cortisol and glucagon, breaks down
Examples of Anabolic hormones and what is it? ✔✔insulin and testosterone; build up
What does the pancreas do? ✔✔Produces insulin
Main mover of an exercise ✔✔agonist
Agonist in bench press? ✔✔pec major or chest
agonist in lat pulldown ✔✔latissimus dorsi or back
agonist in military press ✔✔deltoids or shoulders
Agonist in squats ✔✔Quads and Glutes
The secondary or assist to prime mover ✔✔synergist
synergists in a bench press ✔✔triceps and anterior deltoid
synergists in a lat pulldown ✔✔biceps
synergists in a military press ✔✔triceps
synergists in a squat ✔✔hamstrings
opposing muscles ✔✔antagonists
Antagonist - bench press ✔✔posterior deltoid
Golgi tendon organs are ✔✔receptors sensitive to change in tension of muscle and rate of that change
joint receptors are ✔✔Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.
Arthrokinematics is ✔✔joint motion
Describe slow twitch fibers type 1 ✔✔more mitochondria, increased O2 delivery, smaller in size, less force production, slow to fatigue, long term contractions (stabilization)
Describe fast twitch fibers type II ✔✔fewer mitochondria, decreased O2 delivery, larger in size, more force production, quick to fatigue, short term contractions (power)
What fraction of population experiences low back pain? ✔✔4/
What type of joint primarily moves in one plane of motion ✔✔hinge joint
What layer of connective tissue is underneath the fascia and surrounds the muscles? ✔✔Epimysium
What part of the heart has the holding chambers? What are they called? ✔✔Upper chambers, atrium/atria
Where are the pumping chambers of the heart located? What are they named? ✔✔lower chambers, ventricles
What carries blood to the heart? ✔✔veins
What carries blood away from the heart? ✔✔arteries
What is the average resting HR? ✔✔70-80 bpm; 75 for women and 70 for men
When reading BP what is the top number and what is the bottom? ✔✔systolic over diastolic pressure
A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate (pace maker) ✔✔SA Node (sinoartrial)
Heart Rate x Stoke Volume= Q , the overall performance of the heart ✔✔Cardiac Output
Which chamber pumps blood to the lungs? ✔✔right ventricle
Which of the following are small veins that connect capillaries to the larger veins? ✔✔venules
Which Chamber of the heart holds deoxygenated blood ✔✔right atrium
What is stored glucose called? ✔✔glycogen
Creation of glucose from stored non-carb sources ✔✔gluconeogenesis
How long does the ATP PC system last? What is the primary muscle fiber involved and at what intensity? Example athlete? Utilization? ✔✔0-30 seconds; Fast twitch (type II) and high intensity; Sprinter; Carb
When does glycolysis occur? At what intensity? ] ✔✔30 sec-3 minutes; moderate intensity (1- laps around a track)
When does Oxidation kick in? Intensity? What muscle fibers are targeted? What is utilized? Example athlete? ✔✔3+ minutes; Low intensity; slow twitch (type I); fat; distance runner
In what order does oxidation occur? ✔✔aerobic: beta oxidation , Krebs cycle, electron transport chain
What are the most important aspects of Bio Energetics ✔✔Duration and Intensity
What does EPOC stand for and what is it? ✔✔Excess Post Oxygen Consumption and is the afterburn
Elevation of metabolism after exercise ✔✔Excess post oxygen consumption (EPOC)
What is the proper order for oxidation of a free fatty acid? ✔✔Aerobic glycolysis, Krebs cycle, ETC
What energy system is a power lifter/sprinter utilizing? ✔✔ATP-PC
What plane of motion bisects the body into right and left halves ✔✔sagittal plane
Example of sagittal plane movement ✔✔squats, lunges, bicep curls
What plane of motion bisects the body into front and back halves ✔✔frontal plane
Examples of frontal plane movements ✔✔abduction and adduction movements
side lateral raises, side lunges, and side shuffling
jumping jacks and spinal lateral flexion
What plane of motion bisects the body into top and bottom halves ✔✔tranverse plane
Examples of transverse movements ✔✔bench press, chest flies, reverse flies, bicycle crunches
What plane of motion is most prone to injuries ✔✔transverse plane
When a muscle shortens what movement is taking place ✔✔concentric muscle contraction
When doing a pull up when does concentric muscle contraction take place? ✔✔pulling upwards
when a muscle lengthens what movement is taking place ✔✔eccentric muscle contraction
During a squat when is the eccentric movement occurring? ✔✔in the downward loading phase
example of an isometric contraction ✔✔prone iso ab (plank) or wall sit
Where is force couple seen in a military press ✔✔upper traps, lower traps, and serrates anterior
Positioned on the same side of the body ✔✔ipsilateral
An imaginary bisector that divides the body into right and left halves ✔✔sagittal
An imaginary line dividing the body or body parts into top and bottom portions ✔✔transverse
A bending movement in which the relative angle between two adjacent segments decreases ✔✔flexion
a straightening movement in which the relative angle between two adjacent segments increases ✔✔Extension
an imaginary bisector that divides the body into front and back halves ✔✔Frontal
a movement in the frontal plane away from midline of the body ✔✔Abduction
movement in the frontal plane back toward the midline ✔✔adduction
When a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle ✔✔Concentric
When a muscle develops increased tension while lengthening ✔✔Eccentric
When a muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length ✔✔isometric
When a muscle shortens at a constant speed over the full range of motion ✔✔isokinetic
The resting length of a muscle and the tension the muscle can produce at this resting length. ✔✔length-tension relationship
Muscle groups moving together to produce movement around a joint ✔✔Force couple
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements ✔✔Motor Learning