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NFPT Exam Study Guide Questions
and Answers
The five components of physical health - ANSCardiorespiratory conditioning, muscular endurance, muscular strength, flexibility, body composition SPICES - ANSSocial health, physical health, intellectual Health, cognitive health, emotional health, spiritual health Cardiorespiratory conditioning - ANSEndurance Muscular endurance - ANSThe amount of strength that can be repeated several times Muscular strength - ANSThe amount of strength in one repetition Flexibility - ANSThe range of motion in given joints Body composition - ANSThe amount of body fat relative to the total weight or as compared to the lean mass What are three additional factors that are specific to the fitness regimens of athletes and sports teams? - ANSAgility, speed and Mobility Intellectual health - ANSThe capacity to assimilate and integrate new information into one's thinking and thought processes Cognitive health - ANSOften grouped with mental health as it has mostly to do with how we process information in the brain. It includes the way we see, or conceptualized, the world around it includes brain functioning in the areas of conceptual and perceptual skill, language learning as well as many other brain development functions Emotional health - ANSIncludes self-esteem, self-awareness, self-acceptance, self- image and our capacities to deal with adversity and stress. This includes our ability to intimate, not just sexual, with a significant other. Spiritual health - ANSThis is focused on the connection of ourselves with a higher power, a sense of purpose, self-actualization, and an inner Joy. It is often described as self-acceptance, repentance for misdeeds, a willingness to give to and forgive others and a desire to seek peace with the community and World
overall Why is it important to touch on all things spices related as a personal trainer? - ANSThink about it and perhaps write a blog post What are the three categories of motivating factors for positive behavior - ANSPredisposing factors, enabling factors and reinforcing factors
They can get shorter and pull but they cannot push. True or false? - ANSTrue In muscle groups, when one group pulls the other group pulls back and as one team pulls the other team relaxes. True or false? - ANSTrue
What are the three muscle types? - ANSSkeletal, smooth and cardiac muscles What are the two subtypes of muscles? - ANSInvoluntary and voluntary How many muscles are voluntary and how many bones do they control? - ANS430 of our muscles are voluntary controlling 206 bones Which type of muscles are voluntary? - ANSSkeletal muscles Which type of muscles are involuntary? - ANSSmooth and cardiac which include the cardio vascular tissue comma heart and blood vessels, and the lining of the intestinal and respiratory tracts What internal system supplies muscles with the necessary oxygen and nutrients to survive? - ANSThe cardiorespiratory system How many bones are in the adult body? - ANS206. We are born with 350 What are the five major functions of the skeleton? - ANSProtect vital internal organs; Sports our bodies framework, giving us an upright vertical shape; produces red and white blood cells in the bone marrow; stores minerals and fats; regulates mineral balance, releases minerals into the blood as needed What is the largest bone in the body? - ANSThe femur, located in the top half of the leg it allows us to walk What are the rounded nodules, or outgrowths, on bones that generally act as sites for muscle insertions? - ANSTubercles; for example, the tibial tuberosity creates an attachment point for the patellar ligament What is a joint? - ANSA joint is the location at which two or more bones come together for movement and mechanical support What is a ligament? - ANSStrong stretchy bands of fibrous tissue that hold joints together What is cartilage? - ANSCartilage covers the ends of each bone and is a tough flexible connective tissue that has a smooth, shiny surface What is the name of the thin film of slippery fluid located between bones? - ANSSynovial fluid, keeps the bones from scratching and bumping against each other during movement
How many liters of blood does the human body contain? - ANS4 - 5 liters Blood is the transport system by which oxygen and nutrients reach the body cells and waste materials are carried away. True or false? - ANSTrue Define hormones - ANSThe regulatory substances transported in tissue fluids for stimulating specific cells that control the specific body process On which side of the heart does blood enter and what color is it - ANSBlood enters on the right side of the heart and is dark red almost bluish and is low in oxygen Blood travels from the right side of the heart along pulmonary arteries to the lungs, where it received fresh supplies of oxygen and becomes bright red period it then flows along pulmonary veins to the heart's left side pump. Blood then leaves the left side of the heart and travels to the rest of the body through arteries, going away from the heart, that gradually divide into capillaries. - ANSThis is the circulatory system In relation to the heart, blood travels in which direction through arteries? - ANSAway from the heart In relation to the heart, blood travels in which direction through veins? - ANSToward the heart What occurs in the capillaries? - ANSFood and oxygen are released to the body's cells, and carbon dioxide and other waste products are returned to the bloodstream. After which the blood travels through veins back to the heart and whole process starts again When we breathe the body takes in oxygen and removes what? - ANSCarbon dioxide What is the technical term for the windpipe and what purpose does it serve - ANSTrachea, allows passage of air into the lungs What is the name for the tubes that carry air into each lung - ANSBronchi Bronchi divide into even smaller tubes called what - ANSBronchioles What is the name for the small air sacs located at the end of each bronchiole and which I wrapped up by the capillaries - ANSAlveoli
What is the respiratory system - ANSThe body system that deals with breathing Our breathing process is controlled by which muscle - ANSThe diaphragm which is located in the Torso underneath the lungs
Nutrients are small enough to pass through the lining of the small intestine and into the blood. These nutrients are then carried away to the liver and other parts of the body to be processed stored and distributed Liver - ANSBlood from the intestines flows to the liver, carrying nutrients comma vitamins and minerals, and other products from digestion. The liver stores some
nutrients, changes them from one form to another, and then releases them into the blood according to the activities and bodily needs Large intestine - ANSUseful substances in The Leftovers, such as spare water and minerals, are absorbed through the walls of the large intestine and back into the bloodstream. The remains are formed into semi solid waste product, feces, to be removed from the body Rectum and Anus - ANSThe end of the large intestine comma the rectum, stores the feces which are squeezed through a ring of muscle, the anus, and out of the body List some of the body's defense mechanisms from bad germs - ANSThe skin, the linings of the respiratory and digestive passageways, the blood-clotting process, the white cells and other substances in the blood, the thymus gland in the chest, and a small lymph nodes or glands are located throughout the body What is the job of the white blood cells in regards to the body's immune system - ANSWhite cells attack any germs that are present in the body. Where are white cells located as far as our immune system - ANSLymph nodes, thymus gland, spleen, tonsils and adenoids Lymph nodes - ANSAct as filters or germ traps. They contain billions of white blood cells which multiply rapidly to fight off invading pathogens Thymus gland - ANSLocated in front of the heart and behind the sternum. It produces and educates to cell. T cells are orchestrated in the thymus for the purpose of attacking foreign substances and responding to infected cells. The thymus is larger and most active during childhood and puberty Spleen - ANSLocated just behind the stomach on the left side. It makes in stores various kinds of white and red blood cells. It works to decrease susceptibility and fight off infection Tonsils and adenoids - ANSThese help to destroy foreign substances that are breathing or swallowed. Adenoids are located at the rear of the nasal cavity where the nose and throat meet. Tonsils are patches of lymph tissue at the upper rear part of the throat Endocrine system - ANSSimilar to the nervous system, but it's made up of glands that mainly use hormones as information channels. Endocrine glands secrete hormones directly into the bloodstream
Homeostasis - ANSThe regulating and stabilizing of the body's internal properties. Pituitary gland - ANSIt's at the junction where the nervous system and the endocrine system come together at the hypothalamus. The gland is attached to the bottom of the hypothalamus at the base of the brain and secretes hormones that affect and control functions like skeletal growth, development of sex glands, blood pressure and pain relief, and the stimulating functions of other endocrine glands Thyroid gland - ANSControls how quickly the body uses energy and regulates metabolism Adrenal gland - ANSSynthesizes and releases hormones in response to stress, such as adrenaline and noradrenaline Pineal gland - ANSProduces the hormone melatonin which stimulates and affects our sleep and daily rhythmic patterns Exocrine glands - ANSSuch as salivary glands, sweat glands glands within the gastrointestinal tract excrete their product to an external environment by way of ducts Anterior - ANSFront of the body Posterior - ANSBack of the body Superior - ANSUpper part of the body Inferior - ANSLower part of the body Proximal - ANSClosest to the point of origin from the center of the body Lateral - ANSAway from the middle of the body Distal - ANSFurthest from the point of origin from the center of the body Medial - ANSTowards the middle of the body Bilateral - ANSBoth sides of the body Unilateral - ANSOne side of the body Deep muscle - ANSToward the inner body
Superficial - ANSToward the outer surface Peripheral - ANSToward the extremities
What are the six movements specific to hands / palms and feet - ANSPronation, supination, inversion, erosion, dorsiflexion, plantar plantarflexion
Pronation - ANSPalm of hand turning downward into a posterior position when arm is down at side. The inward roll of the foot / arch decreased during normal walking motion Supination - ANSPalm of hand turning upward into an anterior position when arm is down inside. The outward roll of the foot, underpronation / arch heightened during normal walking motion Inversion - ANSTurning both feet inward so the soles face each other Eversion - ANSTurning both feet outward so these soles face away from each other Dorsiflexion - ANSAnkle pointing foot up towards the shin Plantarflexion - ANSAnkle pointing foot downward What are the four main types of muscle contraction - ANSIsometric, isokinetic, isotonic concentric and isotonic eccentric What is the purpose of muscle contraction - ANSThey allow for the given muscle to perform work and move within its range of motion Range of motion - ANSThe degree of freedom for which a joint can move through Isometric contraction - ANSThe load on the muscle is greater than the generated tension, results in no movement taking place Isokinetic contraction - ANSThe muscle contracts and shortens at a constant rate of speed, allows the muscle to gain strength evenly all through the entire range of motion. This is the quickest method for increasing muscle strength but requires equipment that increases the load as it senses the contractions speeding up Isotonic contractions - ANSThe load on the muscle is less than the generate attention and results in movement taking place tension is developed and mechanical work can be done Isotonic Concentric contraction - ANSCauses the muscle to decrease / shorten in length and the angle of the joint to decrease. This is referred to as the positive part of a repetition. It brings the involved bones together. This is usually an active and voluntary action resulting in movement What is the concentric phase in a squat chest press and lat pull - ANSSquat- standing up
Isotonic eccentric contraction - ANSCauses the muscle to increase /lengthen in length and the angle of the joint to increase. This action is referred to as the negative part of a repetition where they control the resistance is returned to the starting position of an exercise. This can be either voluntary in order to stimulate adaptation or involuntary in order to protect the joint What is The Eccentric contraction in a squat chest press and lat pull - ANSSquat- lowering down Chest press- pushing the bar up Lat pull- letting the bar go back up What are the four planes of motion - ANSSagittal, frontal, transverse, parasagittal What is the sagittal plane of motion and what exercises take place here - ANSThis divides the left and right side. The motions include flexion and extension such a squat, lunge, walking, running, arm curls What is the frontal plane of motion and what exercises take place here - ANSThis divides the anterior from the posterior. The motions include abduction and adduction for example lateral raise, pull downs, side bends, military press homicide squats, jumping jacks , skater lunge What is the transverse plane of motion and what exercises take place here - ANSDivides the inferior from the superior parts of the body. Motions include internal rotation and external rotation including rotation at the waist for example swinging a golf club or baseball bat Oblique - ANSDescribe the diagonal movement, or a hybrid / combination of two planes. Internal rotation - ANSAlso medial rotation, occurs when it rotates inward. During a military or shoulder press, you would be internally rotating the scapula External rotation - ANSOccurs when the anterior aspect rotates outward. During a lat pull the scapula are being externally rotated Pronation and supination - ANSOccur at the elbow to rotate the wrist or the ankle to rotate the foot. Pronation is turning the palm from the anatomical position to face backward. Turning the Palm forward is supination. Protraction and retraction - ANSProjection is movement anteriorly in the transverse plane. During a seated row as the person pulls the handle back towards
the thorax they are retracting their scapula Gliding - ANSIs the motion in any direction of two articulating surfaces sliding past one another. This occurs in the carpal bones of the hands and tarsal bones of the feet and also between the clavicle and sternum
