NASM Show Up Fitness Practice Guide Complete Assignment.

How long should a certified personal trainer maintain accurate financial, contract, appt, and tax records including original receipts - correct answer 4 years A CPT needs to obtain ___ ceu's every 2 years; ___ hours/1 hour= .1 ceus - correct answer 2.0 ceus; 0.1 ceus _____ % of the population has low back pain - correct answer 80% or 4/5 ____% of the population is overweight/obese - correct answer 75% Type II diabetes is ___% of diabetes and is the _______-_________ form of diabetes - correct answer 90%; insulin resistant What is the tempo for phase 1: stabilization - correct answer 4 2 1 Rest period of stabilization - correct answer 0-90 seconds What phase do we see vertical loading? - correct answer phase 1: stabilization How many sets in stabilization phase - correct answer 1-3 sets what percentage intensity is phase 1 stabilization - correct answer 50-70% How long should a client be within each phase of the OPT model? - correct answer 4-6 weeks What is the stabilization phase important for? - correct answer correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception Acute variables of Phase 2: Strength Endurance and ex) - correct answer Super Sets: two exercises performed back to back no rest ex) bench press into a pushup What is scaption? - correct answer A shoulder stabilization exercise Acute Variables of Phase 3: Hypertrophy tempo: rest period: sets: intensity: - correct answer 2-0-2 tempo 0-60 second rest period 3-5 sets 75-85% intensity What is phase 3: hypertrophy important for? - correct answer adding size by growing muscle fibers What loading do we see in phase 3,4, and 5? - correct answer horizontal loading Acute variables of phase 4: Maximal strength tempo: rest period: sets: intensity: - correct answer X-X-X tempo 3-5 minute rest 4-6 sets 85-100% intensity Acute variables of phase 5: Power tempo: rest period: sets: intensity: - correct answer 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... - correct answer 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 - correct answer obesity Refers to a person with a BMI of 25 to 29.9 or 25 to 30 lbs overweight for height - correct answer Overweight Proprioception - correct answer The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement. Super Set - correct answer Set of two exercises that are performed back-to-back, without any rest time between them. What is the human movement system - correct answer The combination and interrelation of the nervous, muscular, and skeletal systems. Basic unit of the nervous system - correct answer neuron 3 parts of a neuron - correct answer cell body, dendrites, axon Basic unit of the muscular system - correct answer sarcomere What makes up a sarcomere - correct answer Actin (thin) and Myosin (thick) filaments the basic unit of the skeletal system - correct answer osteon How many bones are in the human body? How many are appendicular and axial? - correct answer 206; 126; 80 Freely moving bones are _______, while fixed bones are ______ - correct answer appendicular, axial Epimysium is ... - correct answer a sheath of connective tissue surrounding a muscle. A bunch of muscle fibers - correct answer fascicle Type I muscle fibers - correct answer slow twitch: aerobic oxidative What do type 1 muscle fibers primarily use for fuel? What size are they usually? Example of where it would be located? Type of athlete? - correct answer Fat as fuel; typically smaller; heart or calves; long distance runner Type II muscle fibers - correct answer Fast twitch, anaerobic Type II muscle fibers (fast-twitch) are helpful in what? Where would it be located? Type of athlete? - correct answer produce maximal strength but fatigues quickly; quads or chest; sprinter or power lifter Examples of Catabolic hormones and what is it? - correct answer Cortisol and glucagon, breaks down