NCEP EXAM STUDY GUIDE
Benefits of Exercise and Proper Nutrition - Answers -Reduce body fat
Reduce risk of cardiovascular disease
Resuce risk of hupertension
Improves circulation
Improves strength
Positive Risk Factors of Coronary Heart Disease - Answers -Age: men over 45 and
women over 55
Family History: immediate family with heart problems 55 or younger
High blood pressure: 140/90
Diabetes: if diagnosed
Cholesterol: 200 or greater
Heart disease: if diagnosed
Smoking: if uses tobacco products
Sedentary lifestyle: if sitting for most of the day
Obesity: BMI of 30% or higher
Risk Stratification - Answers -Apparently Healthy: one or less coronary risk factors
Increased Risk: 2 or more coronary risk factors
Known Disease: people with diagnosed cardiac, pulmonary, or metabolic disease
Components of Nutrition - Answers -1. Eat 5-6 small meals a day
2. Don't eat refined foods, especially sugar
3. Watch your fat intake
4. Drink plenty of water
5. Proper supplementation
Six Essential Nutrients - Answers -Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
Standard Posture (anterior view) - Answers -Head: neutral position
Cervical spine: straight
Shoulders: level, not elevated or depressed
Scapulae: neutral position, medial borders parallel and 3-4 inches apart
Thoracic and lumbar spine: straight
Pelvis: level, both posterior superior iliac spines in the same transverse plane
Hip joints: neutral position, neither abducted or addicted
, Lower extremities: straight
Feet: parallel or toe out slightly
Standard Posture (lateral view) - Answers -Head: neutral position, not tilted forward/
backward
Cervical spine: normal curve, slight convex anteriorly
Scapulae: flat against upper back
Thoracic spine: normal curve, slight convex posteriorly
Lumbar spine: normal curve, slight convex anteriorly
Pelvis: neutral position, anterior superior spines in same vertical plane as symphasis
pubis
Hip joints: neutral position, neither flexed nor extended
Knee joints: neutral position, neither flexed nor hyper-extended
Ankle joints: neutral position, leg vertical and at a right angle to sole of foot
NCEP Resistance Training System level 1 - Answers -Goal: develop neural pathways
% of 1RM: BW-light
Rep Range: 30sec-3minutes
# of Sets: not to exceed 2
Rest: time required to set up next exercise
NCEP Resistance Training System level 2 - Answers -Goal: endurance
% of 1RM: 50-70%
Rep Range: 12-20
# of Sets: 1-3
Rest: 20-30sec
NCEP Resistance Training System level 3 - Answers -Goal: hypertrophy
% of 1RM: 70-80%
Rep Range: 6-12
# of Sets: 2-6
Rest: 30-90sec
NCEP Resistance Training System level 4 - Answers -Goal: strength
% of 1RM: 80-100%
Rep Range: 1-5
# of Sets: 3-5
Rest: 2-5 minutes
NCEP Resistance Training System level 5 - Answers -Goal: power
% of 1RM: BW-40%
Rep Range: 1-5
# of Sets: 3-5
Rest: 2-5 minutes
Benefits of Exercise and Proper Nutrition - Answers -Reduce body fat
Reduce risk of cardiovascular disease
Resuce risk of hupertension
Improves circulation
Improves strength
Positive Risk Factors of Coronary Heart Disease - Answers -Age: men over 45 and
women over 55
Family History: immediate family with heart problems 55 or younger
High blood pressure: 140/90
Diabetes: if diagnosed
Cholesterol: 200 or greater
Heart disease: if diagnosed
Smoking: if uses tobacco products
Sedentary lifestyle: if sitting for most of the day
Obesity: BMI of 30% or higher
Risk Stratification - Answers -Apparently Healthy: one or less coronary risk factors
Increased Risk: 2 or more coronary risk factors
Known Disease: people with diagnosed cardiac, pulmonary, or metabolic disease
Components of Nutrition - Answers -1. Eat 5-6 small meals a day
2. Don't eat refined foods, especially sugar
3. Watch your fat intake
4. Drink plenty of water
5. Proper supplementation
Six Essential Nutrients - Answers -Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
Standard Posture (anterior view) - Answers -Head: neutral position
Cervical spine: straight
Shoulders: level, not elevated or depressed
Scapulae: neutral position, medial borders parallel and 3-4 inches apart
Thoracic and lumbar spine: straight
Pelvis: level, both posterior superior iliac spines in the same transverse plane
Hip joints: neutral position, neither abducted or addicted
, Lower extremities: straight
Feet: parallel or toe out slightly
Standard Posture (lateral view) - Answers -Head: neutral position, not tilted forward/
backward
Cervical spine: normal curve, slight convex anteriorly
Scapulae: flat against upper back
Thoracic spine: normal curve, slight convex posteriorly
Lumbar spine: normal curve, slight convex anteriorly
Pelvis: neutral position, anterior superior spines in same vertical plane as symphasis
pubis
Hip joints: neutral position, neither flexed nor extended
Knee joints: neutral position, neither flexed nor hyper-extended
Ankle joints: neutral position, leg vertical and at a right angle to sole of foot
NCEP Resistance Training System level 1 - Answers -Goal: develop neural pathways
% of 1RM: BW-light
Rep Range: 30sec-3minutes
# of Sets: not to exceed 2
Rest: time required to set up next exercise
NCEP Resistance Training System level 2 - Answers -Goal: endurance
% of 1RM: 50-70%
Rep Range: 12-20
# of Sets: 1-3
Rest: 20-30sec
NCEP Resistance Training System level 3 - Answers -Goal: hypertrophy
% of 1RM: 70-80%
Rep Range: 6-12
# of Sets: 2-6
Rest: 30-90sec
NCEP Resistance Training System level 4 - Answers -Goal: strength
% of 1RM: 80-100%
Rep Range: 1-5
# of Sets: 3-5
Rest: 2-5 minutes
NCEP Resistance Training System level 5 - Answers -Goal: power
% of 1RM: BW-40%
Rep Range: 1-5
# of Sets: 3-5
Rest: 2-5 minutes
