AAAI-ISMA
A
Personal Trainer
VI
TU
Certification:
IS
Accredited and
M
Verified Questions
O
A
and Answers
N
JP
, Benefits of Exercise - ANSWER increased longevity, strengthens bones, improves
mood, fights depression, reduces stress, daily functions, better sleep, increased
flexibility, reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces
risk of injury, weight control, improved balance, improved reaction time, improved self
image
Components of Physical Fitness - ANSWER Body composition
flexibility
Aerobic Endurance
Muscular Endurance
A
Muscular Strength
Body composition - ANSWER scale weight: 2-4 pound daily fluctuations are normal
VI
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA),
Goal-<20men <25women
TU
Flexibility - ANSWER Static
PNF
Ballistic
IS
Static - ANSWER slowly move to point of mild discomfort
PNF - ANSWER joint is moved to point of mild discomfort
6s is maximal voluntary isometric contraction
M
joint is further stretched to mild discomfort
new position is maintained for 10-30s
O
Ballistic - ANSWER bouncing or jerking
does not work
may cause injury
A
Proprioceptors - ANSWER musculotendinous
N
labryinthine
Aerobic endurance - ANSWER Cardio-respiratory vs cardiovascular
JP
HR tells us level of fitness and intensity of exercise
THR is determined lower for first 4-6 weeks
upper limit is intermediate and advanced
Karvonen Formula - ANSWER 220-age= Maximum Heart Rate (MHR)
MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensities
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
A
Personal Trainer
VI
TU
Certification:
IS
Accredited and
M
Verified Questions
O
A
and Answers
N
JP
, Benefits of Exercise - ANSWER increased longevity, strengthens bones, improves
mood, fights depression, reduces stress, daily functions, better sleep, increased
flexibility, reduces risk of CVD, reduces risk of cancer, reduces aches/pains, reduces
risk of injury, weight control, improved balance, improved reaction time, improved self
image
Components of Physical Fitness - ANSWER Body composition
flexibility
Aerobic Endurance
Muscular Endurance
A
Muscular Strength
Body composition - ANSWER scale weight: 2-4 pound daily fluctuations are normal
VI
Body Mass Index: BMI (Wt/ht squared)
Body Fat: Hydrostatic weighing(uww), skin calipers, bioelectrical impedance (BIA),
Goal-<20men <25women
TU
Flexibility - ANSWER Static
PNF
Ballistic
IS
Static - ANSWER slowly move to point of mild discomfort
PNF - ANSWER joint is moved to point of mild discomfort
6s is maximal voluntary isometric contraction
M
joint is further stretched to mild discomfort
new position is maintained for 10-30s
O
Ballistic - ANSWER bouncing or jerking
does not work
may cause injury
A
Proprioceptors - ANSWER musculotendinous
N
labryinthine
Aerobic endurance - ANSWER Cardio-respiratory vs cardiovascular
JP
HR tells us level of fitness and intensity of exercise
THR is determined lower for first 4-6 weeks
upper limit is intermediate and advanced
Karvonen Formula - ANSWER 220-age= Maximum Heart Rate (MHR)
MHR-Resting Heart Rate(RHR)=Heart Rate ReserveHRR
HRR*.6=A desired intensities
HRR*.85=B
A+RHR=Lower THRZ
B+RHR=Upper THRZ Target heart rate zones
