NCEP CERTIFICATION STUDY GUIDE
Five components of training - Answers -Resistance,
Nutritional, Cardiovascular
Flexibility
Attitude
Five Benefits of exercise - Answers -Muscular
Skin
Posture coordination
Sleep
Body fat
Slow down aging
Calorie - Answers -Amount of energy needed to raise temperature 1 gram of water 1
degree C
active stretching - Answers -a technique in which muscles are stretched by the
contraction of the opposing muscles example is quad stretch
passive stretching - Answers -a technique in which muscles are stretched by force
applied by an outside source trained professional Massage or manipulation by pushing
to an extreme
static stretching - Answers -a technique in which a muscle is slowly and gently
stretched and then held in the stretched position
Overhead tricep stretch
ballistic stretching - Answers -a series of quick, bouncing-type stretches
Hip openers
blood pressure - Answers -the pressure that is exerted by the blood against the walls of
blood vessels
normal blood pressure - Answers -120/80
Top number for blood pressure - Answers -systolic
bottom number of blood pressure - Answers -diastolic
endurance - Answers -Max force over time repeated
Formula for training heart rate - Answers -220- age (40 )x .4 = 204
and .6 = 196
, Define strength - Answers -ability to exert force produced
Define power - Answers -the rate of doing work over time
What is your Core - Answers -Core training is everything between your lower chest and
pelvis. So it also includes the erector spinae.
TVA - Answers -Transverse Abdominous
Five Cardiac risk factors - Answers -Smoking
Obesity
Age
Sedentary
Blood pressure
Three signs - Symptoms of cardiopulmonary disease - Answers -Dizzy
Shortness Breath
Chest Pain
Heart Murmur
Medications
Three Risk Stratifications - Answers -Apparently Healthy AD
No more than 1
Increased Risk IR
Two signs Age / Blood P
Known Disease
Cardiac, Pulmonary, or Metabolic Disease
Start a program with an Assesment - Answers -Baseline - Expectation
Overhead Squat Assesment - Answers -Full Body mobility - weakness
Standard Body Assesment - Answers -1) Head & Neck
Not tilted rotated forward or back
2) Shoulders
Level not elevated depressed or rolled
Scapulae - shoulder blades Neutral 3-4 inches apart
3) Spine
Aligned straight no scoliosis.
Three components of the spine
Cervical
Thoracic
Lumbar
Sacrum
4) Pelvis- level
No Anterior - Grandma
Five components of training - Answers -Resistance,
Nutritional, Cardiovascular
Flexibility
Attitude
Five Benefits of exercise - Answers -Muscular
Skin
Posture coordination
Sleep
Body fat
Slow down aging
Calorie - Answers -Amount of energy needed to raise temperature 1 gram of water 1
degree C
active stretching - Answers -a technique in which muscles are stretched by the
contraction of the opposing muscles example is quad stretch
passive stretching - Answers -a technique in which muscles are stretched by force
applied by an outside source trained professional Massage or manipulation by pushing
to an extreme
static stretching - Answers -a technique in which a muscle is slowly and gently
stretched and then held in the stretched position
Overhead tricep stretch
ballistic stretching - Answers -a series of quick, bouncing-type stretches
Hip openers
blood pressure - Answers -the pressure that is exerted by the blood against the walls of
blood vessels
normal blood pressure - Answers -120/80
Top number for blood pressure - Answers -systolic
bottom number of blood pressure - Answers -diastolic
endurance - Answers -Max force over time repeated
Formula for training heart rate - Answers -220- age (40 )x .4 = 204
and .6 = 196
, Define strength - Answers -ability to exert force produced
Define power - Answers -the rate of doing work over time
What is your Core - Answers -Core training is everything between your lower chest and
pelvis. So it also includes the erector spinae.
TVA - Answers -Transverse Abdominous
Five Cardiac risk factors - Answers -Smoking
Obesity
Age
Sedentary
Blood pressure
Three signs - Symptoms of cardiopulmonary disease - Answers -Dizzy
Shortness Breath
Chest Pain
Heart Murmur
Medications
Three Risk Stratifications - Answers -Apparently Healthy AD
No more than 1
Increased Risk IR
Two signs Age / Blood P
Known Disease
Cardiac, Pulmonary, or Metabolic Disease
Start a program with an Assesment - Answers -Baseline - Expectation
Overhead Squat Assesment - Answers -Full Body mobility - weakness
Standard Body Assesment - Answers -1) Head & Neck
Not tilted rotated forward or back
2) Shoulders
Level not elevated depressed or rolled
Scapulae - shoulder blades Neutral 3-4 inches apart
3) Spine
Aligned straight no scoliosis.
Three components of the spine
Cervical
Thoracic
Lumbar
Sacrum
4) Pelvis- level
No Anterior - Grandma
