NAFC: WEIGHT TRAINING MANUAL EXAM QUESTIONS WITH 100% CORRECT ANSWERS!!

NAFC: WEIGHT TRAINING MANUAL EXAM QUESTIONS WITH 100% CORRECT ANSWERS!! Integumentary System Skin, hair, nails, oil glands, and sweat glands. Epidermis The outermost layer of skin. Hair (all over the body) (on skin) Can sense insects on the skin before they bite. (on the scalp) guards against heat, sunlight, physical trauma and heat loss. (on eye) shield the eyes, and (on the nose) hairs filter particles from entering the lungs. Ossification The process of new bone development. Appendicular The skeletal system associated with shoulders, arms, and legs. MInerals Stored in bones (where red blood cells are located) Skeletal Muscles Use bones as levers to move the different parts of the body. Bones Provide a hard framework that supports the body and cradles the soft organs. Organs Protected by bones (i.e rib cage) Axial (Skeletal System) Includes the bones from the head to the base of the spine. Fascicules Bundles of muscle fibers grouped together. Myofibrils A protein strand made up of contractile proteins. Sarcomeres The basic unit of the myofibril, which contains myosin and actin. Myosin (thick, dark protein) that contributes in the making of a sarcomere. myofilaments Actin (thin, light protein) that contributes in the making of a sarcomere. myofilaments Cross Bridges Projections extending from the myosin to the actin Visceral muscle tissue Smooth muscles found in the organs. An involuntary type of tissue because we do not consciously contract our organ or digestive system functioning. Cardiac muscle tissue Type of tissue found in the heart. It is responsible for pumping blood through the body. This pumping is, of course, done through involuntarily contracting. Skeletal muscle Only voluntary muscle tissue in the body; you consciously allow this muscle to contract through our movements and actions. Every action we consciously and voluntarily perform is a result of it. Central Nervous System (CNS) Consists of the brain and spinal cord. The control center for the body. It provides systems for processing, memory, and regulation. Working best when in balance, is responsible for maintaining homeostasis. "Fight or Flight" is also a function. Peripheral Nervous System (PNS) Consists of the nerves that extend from the brain and spinal cord to the arms and legs. Everything in the nervous system that is not the brain or spinal cord. Somatic Nervous System (SNS) Responsible for stimulating skeletal movements Autonomic Nervous System (ANS) the part of the nervous system responsible for control of the bodily functions not consciously directed, such as breathing, the heartbeat, and digestive processes. Sympathetic System Part of the autonomic nervous system. (ANS) Response to danger, stress, excitement, distress, emotions AKA "Fight or Flight" Parasympathetic System Part of the autonomic nervous system. Responses such as resting and relaxing. Enteric System Part of the autonomic nervous system. Regulates the digestive system Neuron Nerve cell, it's the basic nervous system unit. Electrochemical messengers Sensory neurons Carry impulses from the periphery nervous system (arms and legs) to the central nervous system (brain and spinal cord) Motor Unit Carries impulses from the CNS to the PNS, which includes one motor neuron and the muscle cells that it stimulates. Pathway Created between the brain and muscles. You can liken it to a road under construction... Artery A blood vessel that carries oxygenated blood from the heart to any part of the body. Vein A blood vessel that conveys blood from various parts of the body to the heart. Aorta The main artery of the heart. Heartbeat The electrical impulse in the heart that pumps blood through the body. Blood Pressure Measures the contraction in the left ventricle as blood is propelled into the body. Respiratory System Keeps the blood supplied with oxygen and removes carbon dioxide as gaseous exchanges occur through the air sacs of the lungs. AIrway The nasal cavity, pharynx, larynx, trachea, bronchus (bronchi and bronchioles) and lungs Diaphragm and Intercostals Muscles involved in respiration. Respiration The exchange of gases between the atmosphere, the blood and the cells. External respiration The exchange of oxygen and carbon dioxide between the atmosphere and the blood. Internal respiration The exchange of oxygen between the blood and cells. Cellular respiration The use of oxygen and the production of carbon dioxide for metabolic activity. Alveoli Located in the lungs. The exchange of oxygen and carbon dioxide between the lungs and blood occurs here. Exercising Improves the amount of oxygen delivered to each cell in the body. Urinary System Eliminates nitrogenous wastes and regulates water, electrolyte and acid-base balance of the blood. Includes the kidneys, urinary bladder, ureters, and urethra. Kidneys "The Filters." Filters nearly 200 liters of fluid daily from the bloodstream, allowing toxins, metabolic wastes and excess ions to leave the body in urine while returning needed substances to the blood. Also regulates the volume and chemical makeup of the blood. Urinary Bladder Provides a temporary storage reservoir for urine. Urethra (Ureters) Acts as the transportation channels for urine. (tube-like organs) Lymphatic System Picks up fluid leaked from blood vessels and returns it to the blood, disposes of debris in the lymphatic system and houses white blood cells involved in immunity. Made up of lymphatic vessels, the thoracic duct, the spleen, and lymph nodes. Spleen Functions as part of the immune system and contributes to the production and storage of blood cells as part of the circulatory system. Thoracic Duct The lymphatic system is the largest lymphatic vessel in the body. Lymphatic vessels transport fluids that have escaped from the blood vascular system back to the blood. Lymphoid organs house phagocytes cells and lymphocytes. Organ A differentiated part of the body that performs a specific function. integumentary system A complex set of organs made up of skin, hair, nails, oil glands and sweat glands. Skeletal Muscle These muscles are attached to the bones and are called "voluntary muscles." Voluntary contractions are made possible by conscious voluntary muscle control. Smooth Muscle Role of smooth muscle is to line hollow, internal structures such as blood vessels, arteries and the digestive system. Smooth muscle phases of contraction and relaxation are involuntary, classifying them as "involuntary muscles." Cardiac Muscle Involuntary muscle because it is not possible to consciously contract the muscle tissue of the heart. Fascia The layers of fibrous tissue covering and separating muscle. fascicle a bundle of nerve or muscle fibers bound together. Myofibrils long thread-like structures within each muscle fiber. Are comprised of many sarcomeres which are attached from end to end. Slow twitch muscle fibers (type I) used during aerobic metabolism for low intensity, long duration activity. (Swimming, bicycling, and long distance running) Fast twitch muscle fibers (type IIa and type IIx) are used during anaerobic metabolism for rapid, powerful movements like weight lifting. Tendons continuous, connective tissue that enclose the muscle tissue. endomysium the connective tissue that surrounds a muscle fiber perimysium the connective tissue that surrounds a bundle of muscle fibers epimysium the connective tissue that surrounds the entire muscle periosteum connective tissue enveloping the bones except at the surfaces of the joints. Isometric the muscle maintains an equal length. Isotonic the muscle maintains the same tension as it shortens or lengthens. Concentric shortening of the muscle. The muscle contraction when a weight is lifted. Eccentric allows the muscle to lower weight slowly and smoothly while resisting the effects of gravity. The muscle action when the muscle fibers lengthen to lower a load. An example of eccentric exercise is the downward movement of a bicep curl. Many of our daily activities involve both types of muscle contractions. Isokinetic constant speed muscle contraction. Compact bone dense outer layer of the bone Spongey bone internal layer of the bone Periosteum Double layer membrane on the external surface of a bone Blood vessels enter the bone via a nutrient foramen Endosteum thin layer of connective tissue that lines the surface of the bony tissue. diaphysis the shaft or body of a long bone. epiphyses the expanded ends of a long bone. epiphyseal plates growth areas between diaphysis. Long bones the main bones used for movement; they serve as lever arms. Has a shaft, two ends between the shaft, and a bone marrow cavity (medullary cavity). Short bones bones that are nearly equal in length and width. They have limited motion and merely glide across one another. Sesamoid special type of short bone that forms within a tendon and acts to alter the direction of pull of a tendon. Flat bones thin, flattened, and usually slightly curved bones. They are enclosed, protect soft organs and provide broad sites for muscle attachment. Irregular bones complicated shapes that fit none of the preceding classes of bones. Serve the purpose of protection and support. Lever A rigid bar resting on a pivot, used to help move a heavy or firmly fixed load with one end when pressure is applied to the other. Fulcrum The point on which a lever rests, or is supported, and on which it pivots. First-class lever used when one extends at the neck. It is found at the joint between the skull and the spine. (articulation between bones, or joint) Second-class levers start with the fulcrum, the load is in the middle, leaving the effort at the end. (calf raises) Third-class lever the effort is distributed by the load and fulcrum. (most common) [Biceps] Joint the areas where the bones meet, or articulate. They are classified by their movements and how much movement they allow to occur or structurally based on the type of material present Gravity and Muscle contractions Forces that cause and resist joint movements Cartilage smooth rubbery connective tissue on the end of bones that both cushions bones and helps them move smoothly. Articular cartilage dense layer of connective tissue that covers the moving surfaces of a bone within the capsule. It provides a smooth surface that allows the bones to glide across each other without friction. Ligaments tough bands of fibrous connective tissue that connect bones together across a joint. They control the range of movement and protect joints. Are inelastic but flexible, allowing the joint to move freely within a range. They will become taut and prevent movement beyond their natural range, thus protecting against damage to the bones. Fibrocartilage most compressible type of cartilage that is resistant to stretch. This cartilage forms the vertebral discs and knee joint cartilages. They also act as to absorb shock to the joints. Bursa sac-like structures filled with synovial fluid. They are found between the bones and soft tissues in and around the joint. They prevent friction and allow smooth movement of the joint by secreting a lubrication fluid. Menisci partial, semi-lunar shaped disks between the femur and tibia at the knee. Synarthrodial Joints (Fibrous) occur when the bones are joined by fibrous tissue; no cavity is present, and is immovable. (teeth) Amphiarthrodial Joints (Cartilaginous) joints allow slight movement at the joint in all directions. (ribs) Diarthrodial Joints (Synovial) joints occur when the articulating bones are separated by a fluid-containing joint cavity. They are freely moveable and further allow for a variety of movement. (The knee, elbow, shoulder and wrists) joint cavity the entire enclosed area of a synovial joint, and the synovial membrane is a thin membrane of connective tissue that forms a capsule around the joint. synovial fluid lubricant for the joint. Ball and Socket Joints occur when the spherical head of one bone articulates with a cup-like socket of another bone. Movement at the shoulder and at the hip occur using the ball and socket joint. (Hip) Pivot Joints formed when a rounded end of one bone protrudes into a ring composed of bone and ligaments. (neck) Hinge Joints a cylindrical projection of one bone that fits into a trough shaped surface on the other. Bending at the elbow uses a classic hinge joint. (knee/elbow) Condyloid Joints an oval surface of one bone that fits into a complementary depression in another bone. (wrist) Sliding Joints termed gliding joint, surfaces are essentially flat and allow only for a short gliding motion. (shoulder) Saddle Joints resembles the condyloid joint, as each surface has concave or convex area shaped like a saddle. (Moving the thumb in opposition) Because the bones can pivot on two axes, flexion, extension, abduction, adduction, and circumduction can occur there. Muscle balance A balance of strength and flexibility in the major muscle groups that work in pairs. A critical component to injury prevention. Agonist muscle A muscle that causes movement by contracting. The prime movers that contract concentrically to perform the movement of any joint action. Antagonist muscle A muscle that that works in opposition to the action produced by the agonist muscle. The opposing muscles in the pair that must relax or lengthen for movement to occur. Flexibility the achievable range of motion at a joint or group of joints without causing injury. Extensibility the ability of muscle to be stretched. Stretching type of exercise used to increase flexibility. Cardiorespriatory endurance ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. Hypokinetic diseases are conditions brought on by a lack of physical activity. (hypertension, heart disease, chronic low back pain, obesity) Oxygen uptake (VO2) the amount of oxygen consumed by the body. VO2max best indicator of cardiorespiratory or aerobic fitness. fuel for activity carbohydrates (carbs) or fats. ATP Adenosine triphosphate; transports chemical energy within cells for metabolism. Muscle group all the muscles that cause a specific movement at a specific joint. Back extensors The collection of muscles that run the length of the back and support the head and body. Abdominals Muscles that strengthen the trunk and balance the back extensors. Erector spinae Muscle group comprised of three muscles that extends the length of the vertebral column. These include the iliocostalis, longissimus, and the spinalis. The erector spinae are back extensors. Muscle imbalance inefficient movement, injury and postural problems. In general, the tighter muscles need to be stretched while the weaker ones need to be strengthened. Muscle recruitment When your body is need of more muscular "help" it recruits other muscles to help along with the main muscle in need. Summation the increasing of muscular tension as a result of increased rate of stimulation. It releases more calcium and increases the force of contraction by increasing the firing rate of motor neurons. Concentric contractions The shortening of muscles through contractions. This is where the muscle has to work the hardest to overcome the force of gravity. Eccentric contractions The activation of muscles as muscles are lengthening. Isometric contractions muscles neither shorten nor lengthen; there is no change in the length of the muscle or joint. Muscles prevent movement. Isometric exercises are static and don't use a range of motion. Sagittal Plane This is a vertical plane running from front to back that divides the body into left and right sides. In the sagittal plane, flexion and extension can occur. Bicep curls, for example, are performed in this plane. Frontal Plane This is a vertical plane running from side to side that divides the body into anterior (front) and posterior (back) parts. Abduction and adduction occur in the frontal plane. Hip abduction and side raises occur in this plane. Transverse Plane This is a horizontal plane that divides the body or any of its parts into superior (upper) and inferior (lower) parts. Rotational movements occur in the transverse plane. Woodchops and Russian twists, as examples, occur in this plane. Midline center of body from head to toe Medial toward the midline Lateral away from midline Superior toward the head or upper part of the body Inferior away from the head or toward the lower part of the body Proximal closer to origin of body via limb Distal farther from origin via limb Posterior toward the back of body Anterior toward the front of body Flexion the joint angle decreases Extension the joint angle increases Hyperextension extension beyond anatomical position Abduction laterally away from midline Adduction a movement toward the midline Rotation movement of a bone around its longitudinal axis (shoulder rotation shown below) Medial Rotation around axis toward center Lateral Rotation around axis from center Elevation moving the superior border of the scapula and the acromion in an upward direction Depression the downward movement of the structures of the body. Moving the superior border of the scapula and the acromion in an inferior direction Protraction moving the scapula away from the midline Retraction moving backwards, especially towards the posterior position. Moving the scapula towards the midline Pronation rotating the forearm medially (palm down) Supination rotating the forearm laterally (palm up) Plantar Flexion involves pointing the hands or feet downward. In the example above, the toe points in the direction of the sole Dorsiflexion involves bending or flexing the hands or feet backwards. In the example above, the foot is being bent back towards the shin. Eversion this occurs when the plantar surface of the foot rotates away from the mid-line. This is reflected above by the soles facing away from each other. Inversion this occurs when the plantar surface of the food rotates towards the midline. In the above image, notice how the soles face each other. Opposition movement of the thumb across the palm to touch the finger tips on the same hand All or None Principle states that either a muscle fiber will contract completely or not at all. That is, the muscle fiber will contract completely if the signal is above the threshold value or not at all if the signal is below the threshold value. All muscle fibers in a motor unit either contract completely or not at all. Atrophy the process whereby muscles (body tissue or an organ) waste away or shrink from disuse. Muscles that are not used will shrink or waste away over time to accommodate only the demands that are placed upon them. Deltoid muscles anterior, medial and posterior - form the rounded the shoulder. Pronated grip Your palms face away from you. Supinated grip Your palms face toward you. Alternated grip One hand is pronated and the other is supinated. Gastrocnemius also known as the calf. The gastronemius works to plantar flex the ankle and also to flex the knee Soleus slight inversion as well as ankle plantar flexion occurs with the action of the soleus. Tibialis Anterior also known as the shin. The tibialis anterior dorsiflexes the ankle and supinates the foot. Tibialis Posterior it primarily acts as a supinator and to a lesser degree to plantar flex the foot. Isolated intensity the focus upon a particular muscle or muscle group being develop by working the muscle or muscle group as "hard as possible". You will advance into your own level of knowledge and skill as you continue to weight train and learn how to train a muscle to "failure." Muscle failure the point at which the muscle can no longer perform the task you are demanding; it is beyond the point where you would normally quit a movement. It is temporary and can be very intense for an isolated muscle group. This is a technique that is very effective in producing gains, more so than stopping your set when the muscle begins to fatigue. Align the Joints when joints are properly aligned (e.g., stacked), the load is properly distributed to the primary muscles used in that movement. Remember that weight lifting is a matter of physics; when the levers are out of alignment, the load is improperly distributed. Neutral Spine if the spine is not in proper alignment, the load will not be distributed to the musculoskeletal system; instead the load will be transferred throughout the spine (the spine is not a weight baring structure). A neutral spine must be applied to all weight baring movement, and allows the core to be engaged. Square the Hips if the hips are not squared forward, proper alignment cannot be achieved in neither the skeleton nor the musculature. An example of this can be found in a split squat or lunge during which many people are unable to maintain pelvic alignment. Engage Muscles While Under a Load to avoid injury, never disengage while muscles are under a load. For example, locking out at a joint would cause a disengagement of the muscles, or allowing gravity to take control in the eccentric portion of a movement. Both examples are common causes of injuries. Remember, movements should be purposeful and engaged. Retract Shoulder Blades this rule is in some ways redundant, as it is paramount to maintaining a neutral spine. The retraction of the scapula engages the essential core muscles and is necessary in obtaining neutral spine. Caution: the intent to retract is to achieve a neutral scapula plane; over retraction will cause a loss of neutral spine. Proprioception one's individual perception of where the limbs of the body lie in space. It is the sense of the relative position of the neighboring parts of the body and the strength and effort being employed in movement. Spotting the act of supporting someone as they complete an exercise. Spotting often allows the person exercising to push their limits and lift a heavier weight than they would without a spotter. Pre-contemplation This is the first stage of development and at this stage you have not even discovered that there is anything that you need to change in your life. Or, you are in denial that there is anything that needs to change. You feel comfortable with your current state of being. Contemplation This stage is where the idea for change begins to take shape in the psyche. There is an awareness as you begin to contemplate areas in life that cause dissatisfaction. For example, you spend time thinking about the excess weight that you are carrying, the muscle tone/definition your lacking or wanting, health problems that are impacting you, an inability to play with your children because you are too tired to finish the game, or other types of conflicting areas in life are at the forefront of your thoughts. Thoughts such as, "maybe it's time for a change" become more frequent. Preparation In this stage you begin to prepare yourself for some major changes. Most people like to have help during this stage. They may sign up for a class, a gym or a club and begin to read about the health benefits associated with weight training or exercise. Although action has not yet occurred, steps are being taken and you are preparing for action. Action This stage is the beginning of your training. You start to work out at the gym, hire a trainer, begin to lift weights, create fitness goals and get moving on the commitments that you made during the preparation phase. This stage can be easy for some and difficult for others. Maintenance This is probably the most important and most crucial stage for all people. Many people have a difficult time starting a program and sticking to it. If you are in this stage, you have successfully committed to at least a year of constant progression. You have to push through all of the obstacles that get in the way, especially when you reach your goals. Don't give up here! Adoption/Termination In this stage you have accepted your actions to be a part of your lifestyle and do not desire returning to old habits. You have become a new person and have completely accepted the responsibilities that come with the lifelong commitments you have made. 1-RM One-repetition maximum Anatomical position the starting position for the analysis of movement for the human body. Risk/Benefit Equation (R/BE) an NAFC original concept pertaining to the constant and possibly dangerous variables a personal trainer faces while recommending and working with a diverse client base. What exercises are too dangerous for the average client? What do you say to a client who demands to exercise in an unsafe manner? Why should handstands be done prior to shoulders pressing a heavy resistance for 15 repetitions? Your client loves burpees. They want see if they can complete 100 in 2 minutes. Should this be attempted? Body Fat (BF) Testing takes practice. Remember to take all measurements on the same side of the body, and make sure that the participant is not flexing the targeted muscle while taking the measurement. Notice that the trainer has the caliper below the hand used for pinching the thigh. This technique is correct and should be practiced until the student trainer feels confident and can take the measurements at the same targeted sites in consecutive attempts. Stretching to include flexibility training, is an important skill for the NAFC Trainer to master. Muscle regeneration is important for keeping clients safe, happy and healthy. The picture on the left is of a hamstring stretch that is used to test flexibility. Study the flexibility tests in your Personal Training course materials to apply the latest in Fitness Testing Assessments. The Borg Original Rate of Perceived Exertion (RPE) Scale used to monitor cardiovascular exercise intensities after the Physician Consent Form is established and exercise participation has been cleared. To date it is the most commonly used scale. Although the original scale was based on a scale of 6 - 20 (shown below), it is more common to use the revised scale which is based on 1 - 10. Using one of the scale 6 - 20 or 1 - 20, you should be able to monitor and assess the intensity levels of your clients. The Rate of Perceived Exertion (RPE) primarily used to monitor cardiovascular exercise intensities. It is used in place of the Karvonen Formula Target Heart Rate (THR) a heart rate monitoring system, particularly if you are training a client who falls into a special population. If the client is on beta-blockers or any other medication that will affect their heart rate, for example, or if they answered yes to any question on the PAR-Q, the NAFC protocol is to obtain a Physician Consent for Exercise Participation documentation, signed by the client's physician, prior to beginning in an exercise program.