NCEP MANUAL 3RD EDITION STUDY GUIDE
1. Five Components of Fitness 1) Nutritional Guidance
2) Flexibility Training/Range of Motion (ROM)
3) Cardiovascular Training
4) Resistance Training
5) Attitude Training
2. Holistic Fitness Holistic fitness emphasizes the integration of
physical, mental, and emotional well-being in
achieving overall health and wellness.
3. Name at least 5 benefits of 1) Improves skin tone
exercise. 2) Improves posture, coordination and grace
3) Improves muscular tone and definition
4) Reduction of body fat
5) Improves daily function
4. What is a calorie? unit of energy
5. Define active stretching. Ability to move a bone around an axis using
Give an example. only internal force.
An example is bringing your leg up high and
then holding it there w/o anything (other than
your leg muscles themselves) to keep the leg
in an extended position.
6. Define passive stretching. Ability to move a bone around an axis with
Give an example. help from an external force.
An example is using a belt when stretching or
lying knee to chest.
7. Define static stretching. Moving a muscle as far as it can go without
Give an example. pain for 20 to 45 seconds. Not continually
moving. Example: bending over and touching
your toes or quadriceps stretch (flamingos).
8. Define dynamic/ballistic A series of quick, bouncing-type stretches,
stretching. Give an exam- example: hip openers
ple.
, NCEP MANUAL 3RD EDITION STUDY GUIDE
9. What is the blood pressure? amount of pressure placed on the arterial
What is normal BP? High walls during the
BP? pumping (systolic) and filling (diastolic) phas-
es
Normal: 120/80
High: 140/90
10. What is the formula for train- (220 - Age) X (% of max heart rate)
ing heart rate?
11. Define endurance. sub-maximal force repeated over time
12. Define strength. maximal force produced in a specific environ-
ment
13. Define power. the rate of doing work over time
14. What is your core? Core training is everything between your low-
er chest and pelvis. So it also includes the
erector spinae.
15. List at least 5 cardiac risk Smoking
factors. Obesity
Age
Sedentary
Blood pressure
16. List at least 3 signs and Chest pain, Dizziness, Heart Murmur, Short-
symptoms of cardiopul- ness of breath, Medications
monary disease.
17. What are the 3 risk stratifi- Apparently healthy (AH): Individuals who are
cations? asymptomatic and apparently healthy with no
more than one coronary risk factor
Increased Risk (IR): Individuals who have
signs or symptoms suggestive to possible
cardiopulmonary or metabolic disease and/or
two or more major coronary risk factors.
, NCEP MANUAL 3RD EDITION STUDY GUIDE
Known Disease (KD): Individuals with known
cardiac, pulmonary, or metabolic disease.
18. Why do we start any pro- - Establish a baseline
gram with assessments? - Personal trainers can determine how well the
client can control their body.
-Assessments allow the personal trainer to
observe postural deficiencies.
-To establish the client's capability to stabilize
their spine.
19. What is the purpose of the To determine multiple weaknesses and areas
overhead squat? of muscle tightness.
-Assess the client's ability to use their entire
kinetic chain.
-Reinforce proper squatting technique.
20. What is the purpose of the The purpose is to access the entire body, the
push-up hold? head, the scapulae, and the lower back to see
if they have any problems in that area.
21. Why do we assess leg low- To assess the client's core stability.
ering?
22. What does the term mul- To step or lunge in all planes of motion.
ti-planar mean in the
multi-planar step/hop/lunge
and hold.
23. What are the bio-motor abil- Strength, Endurance, Speed, Flexibility, Coor-
ities? dination
24. What are the 5 components 1) Eat at least 5-6 small meals per day (avoid
to a healthy eating strate- calorie restriction)
gy? 2) Do not eat refined foods (especially sugar)
3) Watch your fat intake
4) Drink plenty of water
5) Proper supplementation
25.25.
1. Five Components of Fitness 1) Nutritional Guidance
2) Flexibility Training/Range of Motion (ROM)
3) Cardiovascular Training
4) Resistance Training
5) Attitude Training
2. Holistic Fitness Holistic fitness emphasizes the integration of
physical, mental, and emotional well-being in
achieving overall health and wellness.
3. Name at least 5 benefits of 1) Improves skin tone
exercise. 2) Improves posture, coordination and grace
3) Improves muscular tone and definition
4) Reduction of body fat
5) Improves daily function
4. What is a calorie? unit of energy
5. Define active stretching. Ability to move a bone around an axis using
Give an example. only internal force.
An example is bringing your leg up high and
then holding it there w/o anything (other than
your leg muscles themselves) to keep the leg
in an extended position.
6. Define passive stretching. Ability to move a bone around an axis with
Give an example. help from an external force.
An example is using a belt when stretching or
lying knee to chest.
7. Define static stretching. Moving a muscle as far as it can go without
Give an example. pain for 20 to 45 seconds. Not continually
moving. Example: bending over and touching
your toes or quadriceps stretch (flamingos).
8. Define dynamic/ballistic A series of quick, bouncing-type stretches,
stretching. Give an exam- example: hip openers
ple.
, NCEP MANUAL 3RD EDITION STUDY GUIDE
9. What is the blood pressure? amount of pressure placed on the arterial
What is normal BP? High walls during the
BP? pumping (systolic) and filling (diastolic) phas-
es
Normal: 120/80
High: 140/90
10. What is the formula for train- (220 - Age) X (% of max heart rate)
ing heart rate?
11. Define endurance. sub-maximal force repeated over time
12. Define strength. maximal force produced in a specific environ-
ment
13. Define power. the rate of doing work over time
14. What is your core? Core training is everything between your low-
er chest and pelvis. So it also includes the
erector spinae.
15. List at least 5 cardiac risk Smoking
factors. Obesity
Age
Sedentary
Blood pressure
16. List at least 3 signs and Chest pain, Dizziness, Heart Murmur, Short-
symptoms of cardiopul- ness of breath, Medications
monary disease.
17. What are the 3 risk stratifi- Apparently healthy (AH): Individuals who are
cations? asymptomatic and apparently healthy with no
more than one coronary risk factor
Increased Risk (IR): Individuals who have
signs or symptoms suggestive to possible
cardiopulmonary or metabolic disease and/or
two or more major coronary risk factors.
, NCEP MANUAL 3RD EDITION STUDY GUIDE
Known Disease (KD): Individuals with known
cardiac, pulmonary, or metabolic disease.
18. Why do we start any pro- - Establish a baseline
gram with assessments? - Personal trainers can determine how well the
client can control their body.
-Assessments allow the personal trainer to
observe postural deficiencies.
-To establish the client's capability to stabilize
their spine.
19. What is the purpose of the To determine multiple weaknesses and areas
overhead squat? of muscle tightness.
-Assess the client's ability to use their entire
kinetic chain.
-Reinforce proper squatting technique.
20. What is the purpose of the The purpose is to access the entire body, the
push-up hold? head, the scapulae, and the lower back to see
if they have any problems in that area.
21. Why do we assess leg low- To assess the client's core stability.
ering?
22. What does the term mul- To step or lunge in all planes of motion.
ti-planar mean in the
multi-planar step/hop/lunge
and hold.
23. What are the bio-motor abil- Strength, Endurance, Speed, Flexibility, Coor-
ities? dination
24. What are the 5 components 1) Eat at least 5-6 small meals per day (avoid
to a healthy eating strate- calorie restriction)
gy? 2) Do not eat refined foods (especially sugar)
3) Watch your fat intake
4) Drink plenty of water
5) Proper supplementation
25.25.
