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Fitour Primary personal training certification course Questions and Answers
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Fitour Primary personal training certification course Questions and Answers
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Fitour Primary personal training certificationcourse Questions and Answers
3 Characteristics of Synarthrodial Joints - ANSWER-x The joint surface continues with
cartilage of fibrous cartilage.
x The joint may not be a true joint, just a ligamentous connection.
x There is no capsule ligamentous, synovial membrane, fluid, bursa sac, nor articular
surface.
5 Characteristics of Diarthrodial Joints - ANSWER-x Articular cavity present
x Surrounded by a capsule ligamentous
x Capsule ligamentous is lined with synovial membrane which secretes synovial fluid to
lubricate the joint with synovial fluid stored in bursa sac.
x The articular surfaces are smooth
x Articular surfaces are lined with hyaline or fibrous cartilage.
6 methods of body composition measurements - ANSWER-x Hydrostatic Underwater
Weighing (Gold Standard)
x Infrared
x Bioelectrical Impedancex Body Girth
x Waist to Hip Ratio
x BMI
x Skinfold Caliper: Procedures and Tools
6-Week Basic Weight Training Program/3 Days a Week - ANSWER-- This weight
training program is designed to be a basic 6-week program for beginner individuals to
build a base before moving to specialized and more intricate weight training programs to
reach specific goals.
- This program consists of 18 workouts that occur 3 days a week over a span of 6
weeks.
- Re-test at the conclusion of the 6 weeks after a total of 18 workouts to provide client
with valuable feedback and results.
abdominal skinfold site - ANSWER-
acclimatization - ANSWER-- A physiological adaptation to a new environment (higher
altitude, temperature, or humidity).
- It may take 7 to 12 days to acclimate to different environments.
active rest - ANSWER-Days that consist of light, fun activities different from one's
normal workout program.
adherence - ANSWER-A state of continuing an exercise program as prescribed
,Aerobic activities - ANSWER-Sub-maximal intensity activities that use large muscle
groups with energy supplied in the presence of oxygen that can be performed for a long
period of time.
agility - ANSWER-Ability to start, stop, and move the body quickly in different directions.
anabolic steroids - ANSWER-hazardous to one's health and has many adverse side
effects.
anaerobic activities - ANSWER-High intensity activities during which energy demands
exceed the ability to supply oxygen; cannot be performed for a long period of time.
Anatomy definition - ANSWER-the study of the structure of the body
are minerals stored and how many calories - ANSWER-no and 0
balance - ANSWER-The ability to maintain a certain posture or to move without falling;
symmetrical.
Benefits of Personal Training - ANSWER-x Receive baseline information through fitness
assessments.
x Individualized fitness program and attention.
x Tracking method of progress.
x Motivation.
x Efficient workout sessions.
x Directs beginners down the correct path from the very beginning to avoid developing
bad habits.
x Accountability for the client.
x Improve technical skills.
x Overcome plateaus.
x Better assurance of a safe workout.
x Better assurance of reaching fitness goals with more guidance.
x Special attention can be directed towards specialized conditions such as arthritis,
osteoporosis, injury, etc.
Benefits of Personal Training (what will a good PT do ?) - ANSWER-x Some personal
trainers will do house-calls....working out at home.
x A good personal trainer will empower a client to be able to workout on his/her own.
blood pressure - ANSWER-The pressure exerted by the blood on the vessel walls,
measure in milliliters of mercury by the sphygmomanometer
BMI formula - ANSWER-Weight in Pounds y Height in Inches2 X 703 = BMI
body composition - ANSWER-- based on relative percentages of various components of
the body, usually divided into fat mass (% body fat) and fat free mass (% fat free mass).
,body fat chart: acceptable - ANSWER-females: 25-31%
males: 18-25%
body fat chart: athletes - ANSWER-females: 14-20%
males: 8-13%
Body fat chart: essential fat - ANSWER-women: 10-12%
males: 2-4%
body fat chart: fitness - ANSWER-females: 21-24%
males: 14-17%
body fat chart: obese - ANSWER-females: +32%
males: +25%
cardiac output - ANSWER-The amount of blood circulated by the heart in one minute.
Formula Expressed as Heart Rate X Stroke Volume = Cardiac Output
Cardiovascular training guideline (taking a pulse: karvonen formula) - ANSWER-1. 220-
Age=MHR
2. MHR-Resting Heart Rate=HRR
3a. HRR X .50 + Resting Heart Rate = Low end of THRZ
3b. HRR X .85 + Resting Heart Rate = Upper end of THRZ
- Target Heart Rate Zone is within 50-85%
Cardiovascular training guideline (taking a pulse) - ANSWER-- Target Heart Rate Zone
(THRZ)
x Either at neck (carotid artery) or wrist (radial artery)
x Take for 10 seconds and multiply by 6
x Age Predicted Maximum Heart Rate
cardiovascular training guidelines (frequency) - ANSWER-3-5 days a week
cardiovascular training guidelines (intensity: guidelines for monitoring intensity) -
ANSWER-x 60%-90% of MHR (Age Predicted Maximum Heart Rate)
x 50%-85% of VO2max or HRR (Heart Rate Reserve)
Cardiovascular training guidelines (measuring intensity: talking test ) - ANSWER-x
Intensity is too high- If one cannot speak.
x Intensity is too low- If one can sing songs and make long speeches.
x Optimal Intensity- One should be breathing heavily and be able to speak in short
phrases.
Cardiovascular training guidelines (steps to measuring intensity) - ANSWER-- taking a
pulse
, - perceived exertion
- talk test
Cardiovascular training guidelines (time) - ANSWER-x 20-60 minutes of continuous
vigorous activity.
x When just beginning, do as much as can be tolerated.
Cardiovascular training guidelines (type) - ANSWER-x Select activities the client will
enjoy.
chest skinfold site - ANSWER-
common grip width - ANSWER-The hands are placed on the bar about shoulder width
and equidistant from the weight plates.
x Example of Use: Barbell bicep curl
conditioning - ANSWER-Exercise conducted on a regular basis over a period of time
("training").
coordination - ANSWER-The ability to perform a task integrating movements of the
body.
cross training - ANSWER-Incorporating different modalities of exercise into one's overall
training regimen to avoid over-training, boredom, and/or plateau.
def of physiology - ANSWER-study of human body function.
Def: arthrology - ANSWER-study of joints
Def: bone - ANSWER-The anatomical structure that provides support, movement, and
protection for the body.
Def: Diarthrodial Joint or Diarthrosis (Moveable Joints) - ANSWER-A joint that has an
articular cavity or separation present to allow movement
Def: joints - ANSWER-The point at which two or more bones come together or make
contact.
Def: myology - ANSWER-study of muscles.
Def: osteology - ANSWER-study of bone
def: striated or skeletal muscle - ANSWER-The anatomical structure that provides the
force necessary to move the body.
def. Articulation - ANSWER-movement of joints
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