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ACTION PERSONAL TRAINER EXAM
QUESTIONS AND ANSWERS GRADED
A+
ypes of muscle contractions - concentric, eccentric, isometric
concentric - shortens muscle
Eccentric - Lengthening muscle
Isometric - No change in muscle
Muscle Synergy - Sequential activation of muscle groups
Throwing a ball uses - Eccentric Muscle Action
R. E. A. D - Rapport Empathy Assessment Development
Proprioception - The sense of location and position in relation to each other as a whole.
3 Major Functions or Nervous System - Sensory Integrated Motor
Immediate energy 10 sec - ATP-CP
Short term energy up to 1 minute - Lactic Acid (Glycolytic)
Long term energy greater than 2 minutes - Aerobic/Ocidative
Periodization - Variations of volume and intensity in the resistance training program
3 types of warm ups - General, Physical Activity, Passive
Self Myofascial Release - Technique to remove knots (foam rollers or objects to message muscles)
40-60% Carbs 10% Protein 25-30% Fat - Active persons diet
Primary muscle specificities - Mechanical, Neuromuscular, Metabolic
F. I. D. M - Frequency, intensity, Duration, Mode
3 Aspects of Balance - Static, Peripheral, Dynamic
Biomechanics - Mechanics of tissues, joints, and human movement
Three planes of motion - Sagittal Frontal Transverse
Sagittal - Separates body right to left
, Frontal - Separates body front to back
Transverse - Separates body upper and lower
Carbohydrates - Primary source of instant energy, needed to burn fat
Fat - Needed to absorb vitamins, minerals and supplements. Long term energy storage
Electrolytes - Table salt, Potassium Calcium Magnesium Phosphate Sulfate
Main groups of proprioceptors - Ligament, joint and skin
Neck and inner ear
Muscle
Stretch Technique Intensity - Static Stretching
Neuromuscular
Neurodynamic
Self-myofascial
Active isolated
Dynamic
Lean Body Weight LBW - Body fat % x weight
Glycemic Index - Ranks carbs based on simplicity
Simple carbs High GI
Complex carbs Low GI
220-age - Max Heart Rate
Max heart rate x 0.6 - Lower limit heart rate
Max heart rate x by 0.85 - Upper limit heart rate
MHR x 0.55 - MHR x 0.70 - How to calculate target heart rate range
Three types of Flexibility - Corrective
Active
Functional
Corrective - First part of flexibility continuum
Active - Second phase flexibility continuum
Functional - Final phase flexibility continuum
Calories per gram - Carbs- 4
ACTION PERSONAL TRAINER EXAM
QUESTIONS AND ANSWERS GRADED
A+
ypes of muscle contractions - concentric, eccentric, isometric
concentric - shortens muscle
Eccentric - Lengthening muscle
Isometric - No change in muscle
Muscle Synergy - Sequential activation of muscle groups
Throwing a ball uses - Eccentric Muscle Action
R. E. A. D - Rapport Empathy Assessment Development
Proprioception - The sense of location and position in relation to each other as a whole.
3 Major Functions or Nervous System - Sensory Integrated Motor
Immediate energy 10 sec - ATP-CP
Short term energy up to 1 minute - Lactic Acid (Glycolytic)
Long term energy greater than 2 minutes - Aerobic/Ocidative
Periodization - Variations of volume and intensity in the resistance training program
3 types of warm ups - General, Physical Activity, Passive
Self Myofascial Release - Technique to remove knots (foam rollers or objects to message muscles)
40-60% Carbs 10% Protein 25-30% Fat - Active persons diet
Primary muscle specificities - Mechanical, Neuromuscular, Metabolic
F. I. D. M - Frequency, intensity, Duration, Mode
3 Aspects of Balance - Static, Peripheral, Dynamic
Biomechanics - Mechanics of tissues, joints, and human movement
Three planes of motion - Sagittal Frontal Transverse
Sagittal - Separates body right to left
, Frontal - Separates body front to back
Transverse - Separates body upper and lower
Carbohydrates - Primary source of instant energy, needed to burn fat
Fat - Needed to absorb vitamins, minerals and supplements. Long term energy storage
Electrolytes - Table salt, Potassium Calcium Magnesium Phosphate Sulfate
Main groups of proprioceptors - Ligament, joint and skin
Neck and inner ear
Muscle
Stretch Technique Intensity - Static Stretching
Neuromuscular
Neurodynamic
Self-myofascial
Active isolated
Dynamic
Lean Body Weight LBW - Body fat % x weight
Glycemic Index - Ranks carbs based on simplicity
Simple carbs High GI
Complex carbs Low GI
220-age - Max Heart Rate
Max heart rate x 0.6 - Lower limit heart rate
Max heart rate x by 0.85 - Upper limit heart rate
MHR x 0.55 - MHR x 0.70 - How to calculate target heart rate range
Three types of Flexibility - Corrective
Active
Functional
Corrective - First part of flexibility continuum
Active - Second phase flexibility continuum
Functional - Final phase flexibility continuum
Calories per gram - Carbs- 4
