NAFC Fitness Assessment 2020 QUESTIONS WITH ANSWERS
RATED A+
Strength training principles - Motive training, resistance, sets, frequency, training volume
Isometric - Static/anaerobic
Isotonic - Dynamic/full range of motion
concentric - muscle shortens
Eccentric - muscle lengthens
1-5 minutes - How long does it take aTP, ATP-CP, and glycogen stores to replenish during
anaerobic activity
2 times per week - How often do strength training to maintain strength
Training Volume - Volume equals sum of all reps times amount of resistance.
Periodization - Rotating between volume and intensity, typically over a 12 week period.
Overtraining - Emotional and physical condition in which an individual feels fatigued decreased
performance excessive soreness mood swings from training
2 to 4 times each 5 to 6 days a week - How many times should stretches be completed
10-30 seconds - How long should you hold a stretch?
Mitochondria - Powerhouse of the cell, organelle that is the site of ATP (energy) production
Hemoglobin - Oxygen carrying pigment in red blood cells
Necessary fitness assessments - Postural, body composition, cardio respiratory endurance,
muscular strength, muscular endurance, flexibility
acute back pain - Sudden typically due to injury
Chronic back pain - more than 3 months
anaerobic exercise - intense physical activity that requires little oxygen but uses short bursts of
energy
, aerobic exercise - sustained exercise that increases heart and lung fitness; may also alleviate
depression and anxiety
Harmful effects of modern day technology - Sedentary lifestyles, physical elements like text
neck due to poor posture
heart rate - number of beats per minute; 60-100 boom is average American hr
stroke volume - The amount of blood ejected from the heart in one contraction.
Factors that affect flexibility - Age, gender, genetics, body fat, ligament joint ability, bone shape,
tendons, skin
dysmenorrhea - painful menstruation
amenhorrea - absence of menstruation
Functions of fat - Warmth, packing, energy
1-2 lbs per year - How much the average American games after 25 years of age.
Mitochondria - When exercising, the amount of mitochondria in the body grows, which in turn
increases the bodies competency in producing more energy. The mitochondria are where energy
is produced.
Tips for working with older populations - It's good for them, go to the doctor first, remember to
breathe, low impact cardio, monitor heart rate remember RPE for clients on beta blockers or
other heart medicine.
Recommendations for exercise during pregnancy - Check with your doctor first, exercise 3 to 4
times a week 30 minutes a day. just starting-low impact. Already active, keep going! Modifies
you go avoid back and balance activities. Be aware of diastasis recti
Benefits of aerobic exercise - Lots, fighting of disease, increased energy in better mood, making
heart larger and stronger
Effects of physical inactivity and negative calorie imbalance - Atrophy and disease
Aerobic System - With oxygen
Lower rate of energy expenditure, longer period of time (more than 3 minutes)
Lactic Acid System - Anaerobic energy system. Also called anaerobic glycolysis or glycolytic
system. Fuel source = carbs as glucose and glycogen. Duration = 30 sec- 2 min. Recovery time
=20 mins- 2 hrs. By Products- lactic acid. Effort = moderate. Cause of fatigue = lactic acid
accumulation.
RATED A+
Strength training principles - Motive training, resistance, sets, frequency, training volume
Isometric - Static/anaerobic
Isotonic - Dynamic/full range of motion
concentric - muscle shortens
Eccentric - muscle lengthens
1-5 minutes - How long does it take aTP, ATP-CP, and glycogen stores to replenish during
anaerobic activity
2 times per week - How often do strength training to maintain strength
Training Volume - Volume equals sum of all reps times amount of resistance.
Periodization - Rotating between volume and intensity, typically over a 12 week period.
Overtraining - Emotional and physical condition in which an individual feels fatigued decreased
performance excessive soreness mood swings from training
2 to 4 times each 5 to 6 days a week - How many times should stretches be completed
10-30 seconds - How long should you hold a stretch?
Mitochondria - Powerhouse of the cell, organelle that is the site of ATP (energy) production
Hemoglobin - Oxygen carrying pigment in red blood cells
Necessary fitness assessments - Postural, body composition, cardio respiratory endurance,
muscular strength, muscular endurance, flexibility
acute back pain - Sudden typically due to injury
Chronic back pain - more than 3 months
anaerobic exercise - intense physical activity that requires little oxygen but uses short bursts of
energy
, aerobic exercise - sustained exercise that increases heart and lung fitness; may also alleviate
depression and anxiety
Harmful effects of modern day technology - Sedentary lifestyles, physical elements like text
neck due to poor posture
heart rate - number of beats per minute; 60-100 boom is average American hr
stroke volume - The amount of blood ejected from the heart in one contraction.
Factors that affect flexibility - Age, gender, genetics, body fat, ligament joint ability, bone shape,
tendons, skin
dysmenorrhea - painful menstruation
amenhorrea - absence of menstruation
Functions of fat - Warmth, packing, energy
1-2 lbs per year - How much the average American games after 25 years of age.
Mitochondria - When exercising, the amount of mitochondria in the body grows, which in turn
increases the bodies competency in producing more energy. The mitochondria are where energy
is produced.
Tips for working with older populations - It's good for them, go to the doctor first, remember to
breathe, low impact cardio, monitor heart rate remember RPE for clients on beta blockers or
other heart medicine.
Recommendations for exercise during pregnancy - Check with your doctor first, exercise 3 to 4
times a week 30 minutes a day. just starting-low impact. Already active, keep going! Modifies
you go avoid back and balance activities. Be aware of diastasis recti
Benefits of aerobic exercise - Lots, fighting of disease, increased energy in better mood, making
heart larger and stronger
Effects of physical inactivity and negative calorie imbalance - Atrophy and disease
Aerobic System - With oxygen
Lower rate of energy expenditure, longer period of time (more than 3 minutes)
Lactic Acid System - Anaerobic energy system. Also called anaerobic glycolysis or glycolytic
system. Fuel source = carbs as glucose and glycogen. Duration = 30 sec- 2 min. Recovery time
=20 mins- 2 hrs. By Products- lactic acid. Effort = moderate. Cause of fatigue = lactic acid
accumulation.
