NCEP Certification Exam Questions With Complete Solution

NCEP Certification Exam Questions With Complete Solution What are the five components of fitness? - CORRECT ANSWERS Nutrition, flexibility (ROM), cardiovascular training, resistance training, attitude training What is a calorie? - CORRECT ANSWERS unit of energy Define active stretching and give an example - CORRECT ANSWERS ability to move a bone around an axis using only internal force: hamstring stretch for 2-10 seconds with several repetitions Define passive stretching and give an example - CORRECT ANSWERS ability to move a bone around an axis with help from an external force: hamstring stretch with trained professional Define static stretching and give an example - CORRECT ANSWERS not continually moving: hamstring stretch for 30 seconds Define ballistic stretching and give an example - CORRECT ANSWERS in constant motion: body weight squats What is blood pressure? High blood pressure? - CORRECT ANSWERS amount of pressure placed on the arterial walls during the pumping (systolic) and filling (diastolic) phases; high = 140/90 mmHg What is the formula for training heart rate? - CORRECT ANSWERS (220-age) x % max heart rate Define endurance. - CORRECT ANSWERS sub-maximal force repeated over time Define strength. - CORRECT ANSWERS maximal force produced in a specific environment Define power. - CORRECT ANSWERS work/time What is your core? - CORRECT ANSWERS the stabilization of your spine and transfer of a load efficiently throughout the body List 5 cardiac risk factors. - CORRECT ANSWERS Age: men over 45 and women over 55 Diabetes: counts as known disease Cholesterol level: 200 or greater Smoking Obesity: BMI of 30% or higher counts as known disease List at least 3 signs and symptoms of cardiopulmonary disease. - CORRECT ANSWERS Chest pain Dizziness Shortness of breath What are the three risk stratifications? - CORRECT ANSWERS Apparently Healthy Increased Risk Known Disease What are the five components to a healthy eating strategy? - CORRECT ANSWERS 1. Eat at least 5-6 small meals per day: increases metabolism and regulates blood sugar 2. Do not eat refined foods, especially sugar: manages insulin levels 3. Watch your fat intake: unsaturated fats = good! (like Omega 3s and 6s in a 1:1 ratio) 4. Drink plenty of water: helps to feel hydrated, satiated/full (half body weight in ounces or 3-6 liters/day 5. Proper supplementation: feel good on diet! (multivitamin/Omega 3) What are the 6 essential nutrients? - CORRECT ANSWERS Proteins: 4 calories per gram; 12%-25% of total calories/day Carbohydrates: 4 calories per gram; 50%-60% of total calories/day Fats: 9 calories per gram; 10%-30% of total calories per day Vitamins: 0 calories Minerals: 0 calories Water: 0 calories