NFPT EXAM - BEGINNING CLIENT INFO-76 QUESTIONS AND ANSWERS.

plyometric vs. ballistic training utilizing tension in tendon to use a more forceful muscle contraction and increase tendon strength vs. conditions neurologic system to react faster and muscles to contract faster from static position isometric vs. isotonic no movement but possible maximal contraction vs. resistance on muscle is held constant Brainpower Read More Previous Play Next Rewind 10 seconds Move forward 10 seconds Unmute 0:07 / 0:15 Full screen dynamic constant external resistance (DCER) vs. dynamic variable external resistance (DVER) dumbbells vs. machine use functional training vs. traditional training training that is relative to a specific goal which improve ability to perform desired activities vs. general and focusing on one or two body parts at a time, with the goal to develop stronger and leaner muscles flexibility vs. stretching absolute ROM in a joint(s) that is attainable in a momentary effort with the help of a partner or equipment vs. static or dynamic movements to increase flexibility calisthenics vs. aerobics systematic body weight exercises performed with an apparatus, promote strength, endurance, and flexibility vs. system of conditioning for increasing body's uptake of oxygen training principles FITT principle specificity of training principle progressive adaption principle (overload) ceiling effect training principles - FIIT frequency, intensity, time (duration), type of exercise training principles - specificity of training the way you train according to FIIT components will determine improvements, specific to activity performed can apply to: type of ex., speed of movement, ROM, energy system utilized, environmental factors, muscle recruitment training principles - progressive adaptation (overload) in order to get improvement you have to push the particular system beyond its current capacity - hitting training threshold training principles - ceiling effect the theoretical maximum that an individual is capable of reaching workouts should include: warm ups, dynamic flexibility, endurance and/or strength, cool down and static stretching how to keep clients motivated to reach max progressive increases and periodization of training the beginner and mitochondrial re-education must occur before client can recover appropriately, mitochondria are relearning to provide enough energy and reps will begin to drop - positive failure the beginner and eating ingest CHO immediately after workout - makes blood glucose available low activity as recovery - forces adipose tissue to release energy (force-feeding muscles glucose) ex. protein shake the beginner and intensity figure out past experiences, what activities of daily life (ADL's) require, increase intensity once re-education period is over by the same reps of failure in each set baseline: 60-70% I the beginner and nervous system faster strength gains in first few months, nerve impulses become more efficient - not likely they can work hard enough to cause injury safety use proper form and proper weight, use a spotter, clear all paths of movement, use proper safety equipment, don't wear sandals, jewelry, or keys in the weight room eating before activity don't eat a meal right before (wait 90 mins) - ingested a small amount of. complete protein and natural CHO 15 mins before keeps body moving eating before activity - digestion during digestion blood is needed, during exercise blood is needed, can't be in both areas - CNS constricts and dilates vessels to slow digestion and may result in dizziness, nausea, fatigue 5 components of general fitness cardiorespiratory conditioning, muscular endurance, muscular strength, flexibility, body comp fitness - cardiorespiratory conditioning prolonged activity of the heart and longs to supply muscles with nutrients and oxygen - promotes higher energy levels, burns calories, fat maintenance fitness - cardiorespiratory conditioning - developing aerobic phase 1. type of activity 2. intensity: 60-70% 3. duration: 30+ mins 4. frequency: 3-5 days 5. rate of progression: 6-8 weeks significant effects will occur fitness - cardiorespiratory conditioning - progression and aerobic phase 1. initial conditioning stage: 4-6 wks, low I, 10-15 mins, 60-70% ex. stretching, calisthenics 2. improvement conditioning stage: duration increased every 2-3 wks 3. maintenance conditioning stage: after 6 mo., 3 30 min at 60-70% a wk fitness - muscular endurance ability of muscles to perform contractions for long periods of time fitness - muscular endurance - improving high rep (20-25), multiple compound exercises: pushing, pulling, squatting fitness - muscular strength static (weight held in place) and dynamic (weight moved) increase through isometric or low rep isotonic exercises (4-6), muscle group 1-2 times a week fitness - flexibility the ability to move muscles and joints through their full range of motion measure with toe touch helps prevent injuries fitness - flexibility - increasing stretching gradual increases of ROM - static for 30 seconds with no pain at beginning and end of every exercise session, foam rolling fitness - body comp ratio of lean body mass (bones, muscles, organs, water) to fat body mass general fitness exercise program 5-10 min warmup, active and dynamic stretching (with attention to hamstrings, lower back, calves, and targeted muscles), 25 mins of resistance training (3 x 20-25 5-10 mins of ab and core exercises 10-20 mins of aerobic activity at 60-70% NFPT routine goals optimizing fat loss, maintaining lean muscle weight, increasing lean muscle weight alternative resistance programming - special populations 2x wk, 8-10 exercises, 12-15 reps squat, lunge, supine ball tuck, chest press, wide grip pull downs, seated rows, military press, bicep curls, tricep curls what will a quality trainer focus on while working toward a specific goal? flexibility, stability, core strength what promotes balance and stability exercising with free weights and challenged environments (med ball) what is best when the goal is lean muscle maintenance and loss of body fat? circuit training - engaging as many body parts as possible while keeping strict form, ensures balanced session, crucial to be moving and maintain HR a good balance of programs consists of both aerobic and anaerobic exercise, understand client goals and backgrounds dynamic stabilization strengthening core muscle stabilizers of the spine while keeping a neutral spine position proprioception sense of the relative position of body parts proper core routine consists of dynamic movements, isometric exercises using med balls, balance boards, foam rollers, physio balls good starting exercises for core work quadruped arm raise, knee planks, upper back only cat camels, glute bridging