CSEP CEP Material Exam / Revised Questions
and Answers / Sure A+
1RM Calculation - 1RM calculation:
• weight X reps X .03 + weight
Reps should be between 3-8 for this calculation to be accurate
1RM Equation - Weight / %1RM
(2/95, 3/93, 4/90, 5/87, 6/85, 7/83, 8/80, 9/77, 10/75)
3 main reasons to PA - Health benefits, enjoyment and pleasure, and self-image
3 Main Strength factors that overlap each other - Physiological strength - muscle size (cross
sectional area) and available cross bridging (actin myosin overlap principle)
Neurological strength - motor unit recruitment
Mechanical strength - changes in the moment arm length (mechanical advantage) of different muscle as
the specific joints go through their full range of motion. Biceps have the greatest mechanical advantage
(longest moment arm) in relation to the elbow joint at 90 degrees of flexion making this its strongest
point
3 Perspectives of Counselling - Helping - I way to help your client make change. This means you
don't always have all the answers, but you help your client develop positive alternatives.
Process - developing a relationship, gathering info, and following up with progress.
Problem solving - help develop realistic goals based on all other information collected.
,3 Testing Safety Considerations - Maximal higher risk than submax
cardiac events occur in known AND unknown coronary issues
usually occurs during recovery not testing
4 main styles of counselling - Preacher - tells the clients what to do any why it is important but
provides very little information about how to do it. Usually leaves clients feeling guilty. Do not judge their
current behavior (this causes guilt).
Director - you tell the client to perform certain tasks. Useful for people that need a lot of guidance.
Effective in planning stage
Educator/instructor - you simply inform the client about sensible lifestyle and PA choices without passing
any form of judgment.
Counselor/consultant - involves client actively in all stages of the change process. Assist the client in
gathering their own info and developing alternatives.
4 sources of self efficacy - Mastery experience, vicarious experience, verbal persuasion,
emotional/physical states
A, I, and H Bands - A Band: area where actin and myosin Always overlap
I Band: area consisting of only actin and the z disc (shortens upon contraction)
H Band: the middle area of the sarcomere, only myosin and the m line (shortens with contraction).
Actin Myosin Relationship - Actin: thin filament that myosin binds to (slide past myosin filaments
toward middle of sarcomere)
,Myosin: thick filament with cross-bridge forming heads (but filaments STAY THE SAME)
Adaptations to Exercise in Heat - increase blood plasma volume and faster onset of sweating
(body is more efficient at cooling itself).
Adaptations to Ligaments/Tendons to Anaerobic Training - Connective tissue can add strength and
load bearing capacity at myotendonous junction, within the body of the tendon itself, in the network of
fascia with in the skeletal muscle
Caused by an increase in collagen fiber diameter and the total number of collagen fibers
Best way to stimulate connective tissue adaptation is through high intensity exercises done in low to
moderate volumes.
Aerobic Energy System - o Lasts 2 minutes to several hours
o Cause of fatigue is depletion of energy stores (fat and glycogen)
o Relies on krebs cycle and beta oxidization
o Uses fats, proteins and carbs as fuel source
o Fatigue resistant but low power output
o Several enzymes involved (all enzymes in krebs cycle and beta oxidation).
o Fat is the preferred energy source at low intensity due to the fact that it produced more ATP per
molecule then any other fuel source. Helps in glycogen sparing for late stages of exercise.
Alcohol - Chronic use may elevate resting and exercise BP and provoke arrhythmias. Generally no
effect on exercise capacity. (dehydration??)
All or Nothing Principle - when an action potential reaches a muscle fiber, the entire fiber is
contracted. The force output only varies by altering the frequency of stimulation and the number of
muscle fibers recruited
, Alzheimer's - • Most common form of dementia. Destruction of brain cells causing problems with
memory, cognitive function and behavior.
• Classified in 7 stages. Your stage is determined by the symptoms. Stage 3 is referred to as early stage
AD and classified by mild mental impairment that is noticed by others. Stage 4 = mild AD, stage 5 =
moderate AD, stage 6 = severe AD, stage 7 = very severe or late stage AD. Stage 7 is classified as inability
to respond to the environment.
• Medications targets towards increasing acetylcholine levels in the brain to help compensate for loss in
brain cell function in some individuals. Also help with glutamate activity.
• Exercise in people with more severe AD can help prevent unwanted behavior such as wondering and
aggressiveness.
• Most laboratory tests will be impossible to collect accurate data in people with mild to severe AD.
People do not deal well with lengthy exercise sessions. If client becomes agitated and confused, stop
sessions and schedule it for another day
• All tests should be conducted in the morning.
• Exercise prescription
o Minimize problems arising from declining physical and mental health
o Recognize behavior changes that may cause client to become agitated with the program
o Low intensity program at the clients regular daily activity level is recommended.
o Exercise testing is generally unnecessary
o Memory loss is what commonly causes issues. Forgetting of exercises and sessions all together.
o Constant verbal encouragement important.
o Precautions
- Participant during early stage od disease is extremely important in order to develop a routine
-emotional instability and outbursts can effect the program.
-Supervision very important during later stages
• People with AD experience more restlessness and agitation later in the day due to tiredness and
fatigue. Tec
Alzheimer's cont - • A condition characterized by destruction of brain cells causing problems with
thinking, memory, and behavior causing problems with daily living
• Begins with loss of short term memory and then spreads to other areas of the brain affecting language
and reason.
and Answers / Sure A+
1RM Calculation - 1RM calculation:
• weight X reps X .03 + weight
Reps should be between 3-8 for this calculation to be accurate
1RM Equation - Weight / %1RM
(2/95, 3/93, 4/90, 5/87, 6/85, 7/83, 8/80, 9/77, 10/75)
3 main reasons to PA - Health benefits, enjoyment and pleasure, and self-image
3 Main Strength factors that overlap each other - Physiological strength - muscle size (cross
sectional area) and available cross bridging (actin myosin overlap principle)
Neurological strength - motor unit recruitment
Mechanical strength - changes in the moment arm length (mechanical advantage) of different muscle as
the specific joints go through their full range of motion. Biceps have the greatest mechanical advantage
(longest moment arm) in relation to the elbow joint at 90 degrees of flexion making this its strongest
point
3 Perspectives of Counselling - Helping - I way to help your client make change. This means you
don't always have all the answers, but you help your client develop positive alternatives.
Process - developing a relationship, gathering info, and following up with progress.
Problem solving - help develop realistic goals based on all other information collected.
,3 Testing Safety Considerations - Maximal higher risk than submax
cardiac events occur in known AND unknown coronary issues
usually occurs during recovery not testing
4 main styles of counselling - Preacher - tells the clients what to do any why it is important but
provides very little information about how to do it. Usually leaves clients feeling guilty. Do not judge their
current behavior (this causes guilt).
Director - you tell the client to perform certain tasks. Useful for people that need a lot of guidance.
Effective in planning stage
Educator/instructor - you simply inform the client about sensible lifestyle and PA choices without passing
any form of judgment.
Counselor/consultant - involves client actively in all stages of the change process. Assist the client in
gathering their own info and developing alternatives.
4 sources of self efficacy - Mastery experience, vicarious experience, verbal persuasion,
emotional/physical states
A, I, and H Bands - A Band: area where actin and myosin Always overlap
I Band: area consisting of only actin and the z disc (shortens upon contraction)
H Band: the middle area of the sarcomere, only myosin and the m line (shortens with contraction).
Actin Myosin Relationship - Actin: thin filament that myosin binds to (slide past myosin filaments
toward middle of sarcomere)
,Myosin: thick filament with cross-bridge forming heads (but filaments STAY THE SAME)
Adaptations to Exercise in Heat - increase blood plasma volume and faster onset of sweating
(body is more efficient at cooling itself).
Adaptations to Ligaments/Tendons to Anaerobic Training - Connective tissue can add strength and
load bearing capacity at myotendonous junction, within the body of the tendon itself, in the network of
fascia with in the skeletal muscle
Caused by an increase in collagen fiber diameter and the total number of collagen fibers
Best way to stimulate connective tissue adaptation is through high intensity exercises done in low to
moderate volumes.
Aerobic Energy System - o Lasts 2 minutes to several hours
o Cause of fatigue is depletion of energy stores (fat and glycogen)
o Relies on krebs cycle and beta oxidization
o Uses fats, proteins and carbs as fuel source
o Fatigue resistant but low power output
o Several enzymes involved (all enzymes in krebs cycle and beta oxidation).
o Fat is the preferred energy source at low intensity due to the fact that it produced more ATP per
molecule then any other fuel source. Helps in glycogen sparing for late stages of exercise.
Alcohol - Chronic use may elevate resting and exercise BP and provoke arrhythmias. Generally no
effect on exercise capacity. (dehydration??)
All or Nothing Principle - when an action potential reaches a muscle fiber, the entire fiber is
contracted. The force output only varies by altering the frequency of stimulation and the number of
muscle fibers recruited
, Alzheimer's - • Most common form of dementia. Destruction of brain cells causing problems with
memory, cognitive function and behavior.
• Classified in 7 stages. Your stage is determined by the symptoms. Stage 3 is referred to as early stage
AD and classified by mild mental impairment that is noticed by others. Stage 4 = mild AD, stage 5 =
moderate AD, stage 6 = severe AD, stage 7 = very severe or late stage AD. Stage 7 is classified as inability
to respond to the environment.
• Medications targets towards increasing acetylcholine levels in the brain to help compensate for loss in
brain cell function in some individuals. Also help with glutamate activity.
• Exercise in people with more severe AD can help prevent unwanted behavior such as wondering and
aggressiveness.
• Most laboratory tests will be impossible to collect accurate data in people with mild to severe AD.
People do not deal well with lengthy exercise sessions. If client becomes agitated and confused, stop
sessions and schedule it for another day
• All tests should be conducted in the morning.
• Exercise prescription
o Minimize problems arising from declining physical and mental health
o Recognize behavior changes that may cause client to become agitated with the program
o Low intensity program at the clients regular daily activity level is recommended.
o Exercise testing is generally unnecessary
o Memory loss is what commonly causes issues. Forgetting of exercises and sessions all together.
o Constant verbal encouragement important.
o Precautions
- Participant during early stage od disease is extremely important in order to develop a routine
-emotional instability and outbursts can effect the program.
-Supervision very important during later stages
• People with AD experience more restlessness and agitation later in the day due to tiredness and
fatigue. Tec
Alzheimer's cont - • A condition characterized by destruction of brain cells causing problems with
thinking, memory, and behavior causing problems with daily living
• Begins with loss of short term memory and then spreads to other areas of the brain affecting language
and reason.
