NCSF Personal Training Unit 7 Question and
answerS
limits to range of motion (ROM), activation patterns, metabolism, and force production - ANSWER cold
tissue causes
General Warm-Up - ANSWER the warm up that primarily gross movement patterns to heighten muscle
temperature
Includes actions and neural patterns to improve performance in a particular sport or activity
Duration can reach 15-20 mins (general movements followed by neural preparation)
Example: jumping rope for 3 mins → mobility drills → muscle activations drills → moderate-intensity
ballistics with 5-10% of training intensity - ANSWER performance (sport-specific) warm-up characteristics
cool down - ANSWER ____ a should take place immediately after exercise and include low-intensity,
rhythmic movements using large muscle groups through a full ROM to prevent blood pooling and heart
stress.
Specific Warm-Up - ANSWER requires the use of actions and muscles involved during specific activities in
the program to prime the body for maximal effort.
increased neural sensitivity and speed of nerve transmission, greater movement economy, increased
oxygen delivery, increased enzymatic activity, increased blood flow which heightens muscle temperature
and metabolism, and increased ROM - ANSWER benefits of an appropriate warm-up
prevention of blood pooling, the maintenance of cardiac output via venous blood return to the heart,
reduction of blood and muscle lactate, reduced concentrations of stress hormones such as
catecholamines, and reduced risk for cardiac irregularities or dangerous event - ANSWER Benefits of an
appropriate cool down
, warm-ups, the energy continuum (metabolic systems), exercise selection, periodization, exercise order,
training frequency, training duration, training intensity, rest periods, recovery periods, and training
volume - ANSWER principles of exercise program design.
phosphgen system - ANSWER the energy systems that are emphasized when power development is the
goal
the client's acute condition, environmental temperature and humidity, establishing a clear work space,
ensure equipment is operating correctly, proper supervision and spotting - ANSWER factors to consider
when creating a safe training environment.
hypertrophy - ANSWER training phases promotes the release of IGF-1 for increases in muscle size
strength - ANSWER A training phase emphasizing ____ would employ mostly cross-joint lifts, low
workload volume, and require intensities above 75% of 1RM.
Resistance training has a positive impact on hormones, insulin sensitivity and inflammation - making it
critical for those with - ANSWER obesity, diabetes or metabolic disease
resistance training - ANSWER can actually increase flexibility and range of motion (ROM) when
performed correctly.
Plyometrics - ANSWER involve repeated, rapid lengthening and contracting of muscles for the purpose of
increasing power, and require a rebound phase of <0.3 sec (e.g., medicine ball passes)
Biometrics - ANSWER are power-based lifts that involve maximal concentric acceleration, but may not
necessarily involve a rebound phase or the speed of a plyometric
Muscle fiber recruitment - ANSWER primary emphasis of hypertrophy
answerS
limits to range of motion (ROM), activation patterns, metabolism, and force production - ANSWER cold
tissue causes
General Warm-Up - ANSWER the warm up that primarily gross movement patterns to heighten muscle
temperature
Includes actions and neural patterns to improve performance in a particular sport or activity
Duration can reach 15-20 mins (general movements followed by neural preparation)
Example: jumping rope for 3 mins → mobility drills → muscle activations drills → moderate-intensity
ballistics with 5-10% of training intensity - ANSWER performance (sport-specific) warm-up characteristics
cool down - ANSWER ____ a should take place immediately after exercise and include low-intensity,
rhythmic movements using large muscle groups through a full ROM to prevent blood pooling and heart
stress.
Specific Warm-Up - ANSWER requires the use of actions and muscles involved during specific activities in
the program to prime the body for maximal effort.
increased neural sensitivity and speed of nerve transmission, greater movement economy, increased
oxygen delivery, increased enzymatic activity, increased blood flow which heightens muscle temperature
and metabolism, and increased ROM - ANSWER benefits of an appropriate warm-up
prevention of blood pooling, the maintenance of cardiac output via venous blood return to the heart,
reduction of blood and muscle lactate, reduced concentrations of stress hormones such as
catecholamines, and reduced risk for cardiac irregularities or dangerous event - ANSWER Benefits of an
appropriate cool down
, warm-ups, the energy continuum (metabolic systems), exercise selection, periodization, exercise order,
training frequency, training duration, training intensity, rest periods, recovery periods, and training
volume - ANSWER principles of exercise program design.
phosphgen system - ANSWER the energy systems that are emphasized when power development is the
goal
the client's acute condition, environmental temperature and humidity, establishing a clear work space,
ensure equipment is operating correctly, proper supervision and spotting - ANSWER factors to consider
when creating a safe training environment.
hypertrophy - ANSWER training phases promotes the release of IGF-1 for increases in muscle size
strength - ANSWER A training phase emphasizing ____ would employ mostly cross-joint lifts, low
workload volume, and require intensities above 75% of 1RM.
Resistance training has a positive impact on hormones, insulin sensitivity and inflammation - making it
critical for those with - ANSWER obesity, diabetes or metabolic disease
resistance training - ANSWER can actually increase flexibility and range of motion (ROM) when
performed correctly.
Plyometrics - ANSWER involve repeated, rapid lengthening and contracting of muscles for the purpose of
increasing power, and require a rebound phase of <0.3 sec (e.g., medicine ball passes)
Biometrics - ANSWER are power-based lifts that involve maximal concentric acceleration, but may not
necessarily involve a rebound phase or the speed of a plyometric
Muscle fiber recruitment - ANSWER primary emphasis of hypertrophy
