NFPT Post Exam with 100% correct answers 2024

Documents need to obtained b4 starting an exercise program DON'T include what? - answer-- Waiver of Liability - Release & Hold Harmless Agreement - Certified Personal Trainer & Client Contract Prior to administrating pre-exercise evaluations/diagnostic tests, the trainer should do what? - answer-- Receive written informed consent from the client Which is commonly known as the prime mover in a Concentric muscle Contraction? - answer-- Agonist Which repetition ranges optimizes growth-stimulating damage? - answer-- 8-10 Reps When developing a program for a new client, the trainer should address the client's goals after reviewing the what? - answer-- Data collected during the initial assessment The military press, upright row, and dumbbell lateral raise are all resistance exercises that predominantly target the what - answer-- Chest Term for an Anterior movement of a Body Part? - answer-- Protraction What is the concentric phase in a Squat, Chest press & Lat Pull down? - answer-1) Squat: Standing Up 2) Chest Press: Lowering the Bar 3) Lat Pull Down: Pulling the bar down What are 3 more factors, are specific to fitness regimens of athletes and sports teams? - answer-- Agility, speed and Mobility How many muscles are in the average adult body? - answer-- 656 muscles The wrist can be described as what kind of joint? - answer-- Ball and socket What connects muscle to bone? - answer-Tendon How many liters of blood does the human body contain? - answer-- 4-5 liters 3 Primary Functions of the Skeletal System? - answer-1) Provides for Body's Vertical Shape (Framework) 2) Protects Vital Internal Organs 3) Builds Blood Cells (in the blood marrow) Which of the following Enzyme break down carb's? - answer-- Amylase The thoracic vertebrae refer to which section of the spine? - answer-- Lower Back Agonists/Prime movers during Concentric Contractions - answer-- Muscles that are Shortening & doing all of work Order of blood traveling in circulatory system? - answer-1) Right side along Pulmonary arteries to Lungs, AWAY from Heart 2) Blood Flows along pulmonary Veins to heart's Left side pump, TOWARD Heart 3) Blood leaves L side heart & travels to rest of the body Through ARTERIES 4) Gradually divide into Capillaries Client has reached their weight loss goal & now wishes to ^^ their strength. Which of the following provides the BEST solution? - answer-- ^^ aerobic activity & decrease anaerobic activity. Where are the Sternoclavicular, Armoioclavicular & Glenohumeral joints located? - answer-- Shoulders A baseball swing & Golf Swing are in what plane of motion? - answer-- Transverse Recommended Rep Range for Power - answer-1-3 Reps - Speed, Explosive - Exercise for Athletes- Box Jump Which of the following concepts can be considered injury preventive? - answer-- Promote Fatigue What occurs in Capillaries? - answer-1) Food & O2 released to the body's cells, & 2) Carbon Dioxide & other waste returned to bloodstream. 3) Then blood travels through the Veins back to the heart The lateral raise exercise targets what muscle? - answer-- Deltoids Junction where Nervous system & endocrine system come together. Secretes hormones affect functions like skeletal growth, develop. sex glands, blood pressure & pain releif - answer-- Pituitary Gland Lengthening of the muscle fibers under contraction is what? - answer-- An Eccentric Contraction Where is Glucose transferred to the circulatory system? - answer-- Small Intestine During Fat Metabolism, Trigclycerides, Phosphorylation, & Cholesterol are packaged into what for storage in adipose tissue? - answer-- Chylomicrons What are the 3 supportive structures of the knee? - answer-1) Collateral Ligaments 2) Cruciate Ligaments 3) Menisci (2 in each knee) Which BEST describes a VEIN ? - answer-- Vessel carrying blood Towards the heart What is Name for Glands in body, contain billions white cells multiply rapidly to fight off germs? - answer-- Lymph Node Gland Which term is used to describe individual who is Small Framed and has difficulty Gaining weight? - answer-- Ectomorph Produces the hormone melatonin which stimulates & affects our sleep - answer-- Pineal Gland Agonists/Prime Movers during Eccentric Contractions? - answer-- Muscles that are Lengthening are doing all of the work -- working to decelerate the muscles to the starting point of exercise Order of Motor Unit in High Rep Set/ during Energy Depletion Recruitment? - answer-- Red Slow Twitch - Red Fast Twitch - White Fast Twitch Which organ in the digestive system helps break down Fats(Lipase) & converts Glucose to Glycogen? - answer-- Liver Function of Synergistic Muscle? - answer-- Act as the Primary Muscle in a Compound Exercise Cardiac Adaptions to Resistance Exercise (4)? - answer-- Heart fighting to get blood into muscle - Muscle is under Contraction & Impermeable - Pressure Build up is Imminent - Heart has to work harder First part of Digesting protein? - answer-- Occurs in the Stomach -- Enzyme "Pepsin", starts protein breakdown into Peptides Posterior Deltoids is Secondary mover/assisting Muscle during? - answer-- One Arm Dumbell Rows What % of Protein is Nitrogen? - answer-- 16 % In relation to the heart, blood travels in which direction through arteries? - answer-- Away from heart Hamstrings are made up of which 3 muscles? - answer-1) Bicep Femoris 2) Semitendinosus 3) Semimembranosus Which of the choices below is NOT considered smooth muscle? - answer-- Brain Tissue Muscle Fascia Parts? - answer-1) Epimysium --> Muscle 2) Perimysium --> Motor 3) Endomysium --> Fibers 4)Sarcolema --> Myofibril Part of Endocrine system, Controls how quickly body uses energy & regulates Metabolism - answer-- Thyroid Gland Which of the following types of resistance training exercises are BEST suited for the size and strength client? - answer-- Compound What is the Eccentric Contraction in a Squat, Chest Press & Lat Pull Down? - answer-1) Squat: Lowering Down 2) Chest Press: Pushing the Bar Up 3) Lat Pull Down: Letting the bar go back Up Term for a Posterior Movement of a body part? - answer-- Retraction Recommended between set recovery heart rate for the weight loss client should be ? - answer-- 125 BPM What are the 2 basic functions of Amino Acids, once taken up by Muscle cell? - answer-1) Catalyst Formation: Most vital function... Perform Cellular Work 2) Protein Synthesis: Repairing & Building New Tissue What is a primary goal when training an older adult? - answer-- Improving activities of daily living What % set intensity is best for your beginner, general fitness client? - answer-- 60-70% Main substrate burned during Aerobic Metabolism? - answer-- Fatty Acids & Glycerol from Trigylceride Molecule -- Very little liver Glycogen used -- NO Muscle Glycogen used Cardiac Adaption to Aerobic Exercise? - answer-- Fighting to provide sufficient amounts of O2 - Need to pump more blood to deal w/ greater volume of Blood demanded by working muscles - Slight ^^ in Left Ventricle What is optimum Rep range to train in for Myofibril failure to occur? - answer--4-6 Reps What is name of the receptor w/ skeletal muscle that is sensitive to changes in muscle length? - answer-- Muscle Spindle Second part of digesting Proteins? - answer-- Occurs at Small Intestine - Peptides are broken down by Tyrpsin & Chymotripsin Type of Muscle Fascia has Great # of Capillaries & Mitchon. Elements, & Few # of Myofibril elements? - answer-- Red Slow/Type 1 If, during your initial assessment w/ new client, you have identified him/her as NOT being apparently healthy, you should? - answer-- Require that the client see their physician to get a signed release for clearance to exercise What does Glycemic Index (GI) measure? - answer-- It measures quality of carbs & Glycemic Load Synthesizes & releases hormones in response to stress - answer-- Adrenal Gland -- I.E. of it in action: Adrenaline & Noradrenaline In relation to the heart, blood travels in which direction through Veins? - answer-- Toward the Heart To remember the measurable components of an exercise training program, us the F.I.T.T. principles which stands for? - answer-- Frequency, Involvment, Tolerance, Time When using a skin fold device and the Parillo 9-site method for finding % of body fat, use the following formula - answer-- (27 x (sum of all sites) ) / Body Weight Type of Muscle Fascia has very few Capillaries & Mitchon. elements, & has many Myofibril Elements? - answer-- White Fast/Type 2b What is Glycemic Load, & it's formula? - answer-- Indicates quality of carbs - GL= [GI x (carbs - fiber(G's)] / 100 Recommended time to hold a static stretch? - answer--30 seconds What are the 3 types of BCAA's? - answer-1) Leucine 2) Isoleucine 3) Valine -- All 3 make up 50-60% of all muscle tissue During a row, the Agonist Muscle sometimes called the Prime mover is? - answer-- Upper Middle Back The acute phase of an injury should subside? - answer--Within the first 24-72 hours Muscle group directly responsible for Movement of a resistance in a given exercise? - answer-- Prime Mover As we develop from infancy into adulthood, our skeleton evolves from having about 350 bones to how many? - answer-- 206 bones Agonist muscle during a crunch? - answer-- Rectus Abdominus Which is NOT part of the body's digestive system? - answer-- Trachea (ARE- Pancreas, Esophagus, Liver..) Which of the following is considered smooth muscle? - answer--Vascular Tissue, Digestive Tissue, Respiratory Tissue (NOT Brain Tissue) Muscle cells that fatigue quickly and need longest recovery are best suited for? - answer--Intense exercise of Short Duration Which of the following causes the endurance athlete to "hit the wall"? - answer--Glycogen Depletion Fast twitch muscle fibers are taxed most when? - answer-- Moving heavy weight To achieve muscular endurance of general exercise program, NFPT suggests performing 3-4 continuous circuits of these 3 suggested movements? - answer-- Pushing, Pulling, Squatting Neuromuscular failure is most common in which type of training? - answer-- Ballistic When thinking through a training program for new client, trainer should first consider what? - answer-- How often the client is commit to training Total Caloric Expenditure is? - answer--The estimate of calories needed to sustain daily activity What type of joint is the elbow considered? - answer-- Pivot joint The type of joint that is found in both the elbow and knee is ? - answer-- Hinge Joint A one leg squat should focus mainly on activating and strengthening the? - answer-- Gluteus Maximus What area of the body is the Rectus Femoris Located? - answer-- The thigh The Frontal Plane is also known as the? - answer-- Coronal Plane A muscle tissue is specialized to produce tension solely by? - - answer-- Contraction Performing in rep ranges, at various levels of intensity, is consistent with what principle? - answer-- Overload Training A chemical compound stored in the muscles that aids in replenishing ATP after the initial stores are exhausted is ? - answer-- Creatine Phosphate The Oxidative system is the main energy system during which type of activity? - answer-- Half Marathon Water absorption occurs in the ? - answer-- Small Intestine Adipose tissue is? - answer-- Fat Tissue Identify Major Health risk factors using ? - answer-- CVD Risk Profile NOT an exercise recommendations for lean weight gain ? - answer-- Taking shorter recover time between sets When reaching VO2 Max during bursts of maximum intensity, the activity doesn't need to be performed for longer than? - answer-- 1.5- 3 minutes The standard method for determining exercise target heart rate at any intensity is? - answer-- Karvonen Formula Maximum heart rate can also be referred to as ? - answer-- Functional Capacity Using the Modified RPE scale, the fat loss client should stay at a level of - answer-- 2 (plus or minus one level) What is the Valsalvas Maneuver, & who is it used by? - answer-- Holding Breath against a closed Glotis @ point of greatest effort. Forced exhalation against closed Glotis - Anaerobic Athletes during Max Explosion In the Improvement Conditioning Stage of Aerobic Progression, duration of the activity should be increased every? - answer-- 2-3 weeks Lactic Acid is a Byproduct of ? - answer-- Anaerobic Glycolysis In order to evaluate a client's level of fitness, recommended the fitness program be separated into how many measurable parts ? - answer-- 5 (Cardiovasular, Endurance, Strength, Flexibility, Core) Nuclei in the muscle tissue cells are embedded in the cell membrane, & surrounds entire length of a Myofibril ? - answer-- Sarcolemma What is the best way to make clients workout most efficient ? - answer-- Focus on compound exercises during workout What are the 3 main storage locations for Glucose? - answer-- Muscle - Liver - Adipose A toxic byproduct of Gluconeogenesis is ? - answer-- Ammonia Proprioceptive sensory nerve works to prevent muscle injury related to extreme overload. It shuts down the muscle contraction to protect against too much contractile force? - answer-- Golgi Tendon Organ When doing set of preacher curls, client complains of popping sound & severe burning sensation in his left wrist. What should trainer do? - answer-- Apply ice, then immediately switch to dumbbell curls to minimize wrist activity When you flex your hip, which muscle does most of the work? - answer-- Psoas Major