NFPT Test Questions and Answers

one of the most valuable tools a trainer uses. Highlights physical background information in order to see if client is ready to exercise without a doctor’s consent. - ANSWER What is a Par-q? 100 compressions per minute (approximately). PUSH FAST - ANSWER What is the child and infant compression rate? During CPR with adults to compression the chest as hard as we can, we infant/child we push with enough force to depress the chest approx. 1/3-1/2 diameter of the chest. - ANSWER What is the difference between child/infant compression vs. adult compression. high number; number of hearts contraction - ANSWER Systolic during the relaxation of the heart. - ANSWER Diastolic blood pressure - ANSWER Systolic/Diastolic determine... High blood pressure. - ANSWER Anything over 140/90 is considered? Stand on the side of your client so that they can see exactly what youre doing You do not even need to touch your client if you're following protocol. Do not be like Thomas. - ANSWER Rules of thumb for Circumference Measurements. Helps calculate body fat, and helps the trainer help the client work towards weight loss goal. - ANSWER Why measure body composition? Device where one enters age, holds onto metal sensors, while eltrical currents are shot thoguhout the body. The theory is the more fat in the body; the slower the speed of the current. THIS IS AN INNACCURATE TEST - ANSWER Bioeletrical Impendence The Latisimus Dorsi - ANSWER What muscle are you working during Lat pulldowns? To identify possible risk factors based on a total score - ANSWER Why should a client fill out a cardiovasular risk profile form. to make dietary recommedations - ANSWER What is a reason for knowing a clients occupation Physical Activity Readiness Questionnaire - ANSWER What does PAR-Q stand for? The client is ready and fit for exercise. - ANSWER A score of 10 on the Cardiovascular Risk Profile would indicate? Symptoms of overexertion or injury - ANSWER What is "contraindication"? True - ANSWER A waiver or liability must be signned prior to training a client? True or False A waiver of liabilty does not inform the client of possible injuries as the informed consent does. ie. this exercise may cause dizzness, knee pain, lower back tension etc. - ANSWER What is the difference between a Waiver of Liability and an informed consent form? lateral deltoid - ANSWER Lateral Deltoid anterior deltoid - ANSWER Anterior Deltoid is a paired muscle in the superficial layers of the side of the neck. It is one of the largest and most superficial cervical muscles - ANSWER sternocleidomastoid innner part of the bicep - ANSWER Biceps Brachi outer part of bicep - ANSWER Brachialis forearm - ANSWER Brachio radialis chest - ANSWER Pectorails Major Serratus Anterior - ANSWER Serratus Anterior abdominals - ANSWER Rectus Abdominus quads - ANSWER Rectus Femoris quad - ANSWER Vastus Lateralis quad - ANSWER Vastus Medialis satorious - ANSWER sartorious Calves - ANSWER gastrocnemious soleus - ANSWER Soleus tibialis anterior - ANSWER Tibialis Anterior trapezius - ANSWER Trapezius posterior deltoid - ANSWER Posterior Deltoid infraspinatus - ANSWER infraspinatus rhomboid major - ANSWER Rhomboid Major triceps brachi - ANSWER Triceps Brachi lower back area - ANSWER Erector Spinae BUTT!! - ANSWER Glueteus Maximus Movement that decreases the angle of a joint - ANSWER What is flexion? Movement that increases the angle of a joint - ANSWER What is extension? Extension of the joint beyond the zero position (more than the norm) - ANSWER What is hyperextension? Movement of a body part in away from the midline of the body - ANSWER Abduction movement of a body part in the towards the midline of the body - ANSWER Adduction the "high knee" during high knees exercise - ANSWER hip flexion the knee on the ground during "high knees" exercise - ANSWER hip extension an anterior movment of a body part - ANSWER Protraction a posterior movment of a body part - ANSWER Retraction elevation of the toes towards the shin - ANSWER Dorsiflexion Pointing the toe away from your shin - ANSWER Plantar Flexion Turning the soles medially (inward) - ANSWER Inversion turning the soles laterally (outward) - ANSWER Eversion One end of an appendage is stationary while the other end makes a circular motion - ANSWER Circumduction Movement in which a bone spins on its longitudinal axis - ANSWER Rotation Movement of the forearm that turns the palm upward or facing anteriorly - ANSWER Supination Movement of the forearm that turns the palm downward or facing posteriorly - ANSWER Pronation shoulders, triceps, teres major and Minor - ANSWER What are the body's stabilizers/ synergists for pushing movements pectorialis major - ANSWER What is responsible for all pushing movements/ all shoulder adduction movements latissimus dorsi, trapezius, rhomboids - ANSWER What muscles are responsible for all pulling movements? Biceps and forearms/ shoulder (specifically posterior deltoid) - ANSWER What are the Stabilizers/ Synergists for pulling movements 24 - ANSWER How many vertebrae are in the spine? frontal bone - ANSWER Frontal Bone sternum - ANSWER sternum clavicle - ANSWER clavicle humerus - ANSWER humerus iliac crest - ANSWER iliac crest radius - ANSWER radius ulna - ANSWER ulna ilum - ANSWER llium sacrum - ANSWER Sacrum Coccyx - ANSWER Coccyx femour - ANSWER Femur Patella - ANSWER Patella fibula - ANSWER Fibula tibia - ANSWER Tibia connect the muscle to the bone - ANSWER Tendons connect bone to bone - ANSWER Ligaments protects ends of bones - ANSWER cartilage pectoralis major - ANSWER What is the "prime muscle" stressed during the execution of a push up? quadriceps - ANSWER The vastus lateralis is a component of the? in a descent from a vertical position - ANSWER During the eccentric phase of a swuat the body is traveling? isometric contraction - ANSWER Voluntary holding the elbow at a 90 degree angle for 10 seconds while holding loaded barbell is an example of an? retraction - ANSWER squeezing the shoulder blades back during the concentric phase of a seated row is an example of? hinge - ANSWER what's an example of an elbow joint? Tendon - ANSWER What soft tissue structure connects a muscle to a bone? One armed dumbell rows - ANSWER The posterior deltoid is considered a secondary mover or assisting muscle during the performance of? Lower back - ANSWER The L5 verterbrae is located in the? Knee extesion - ANSWER The vastus lateralis, rectus fermoris, and vastus medialis are primarily responsible for which biomechanical actions? Upper middle back - ANSWER During the performance of a row the agonist muscle sometimes reffered to as the prime mover is? eccentric - ANSWER During the upward phase of a miltary press what type of contraction is occuring in the biceps eccentric - ANSWER During the downard phase of a straight leg deadlift what type of contraction is occuring in the semi tendonosis? Biceps Brachi - ANSWER name the stablilizer muscle most associated witht the performance of a row? hip bridges with simeoutanes knee flexions using a stability ball. - ANSWER When planning a workout to increase muscular endurance in the semitendinosous, which of the following exercises would you choose? supinated grip - ANSWER Grasping a bar with the palms facing forward or up is an example of? supine position - ANSWER laying on a bench on your back is an example of? neutral grip - ANSWER grasping a v shaped bar such as in performing a triceps psuhdown is an example of ? inversion - ANSWER turning the feet where the feet are pointed towards midline adduction - ANSWER the beginning phase of a cable chest fly where you begin to bring both arms to each other to meet in the center in front of you is an example of? semimembranosus - ANSWER semimembranosus - ANSWER semitendinosus biceps femoris - ANSWER biceps femoris biological age - ANSWER when classifying youths it is recommended to use? an hour - ANSWER children need ____ min of exercise daily? 12-15 - ANSWER Weight training for youths has been determined a safe practice using supervision and a rep range of approximatley Activities of Daily Living - ANSWER The Acronym ADL stands for? Enhance quality of life and ability to perform AD:'s - ANSWER The goal for training the older adult is? Supine - ANSWER A pregnant client should not perform exercises in which of the following positions to avoid possible complication and lack of blood flow to the fetus? 12-15 reps under 80% intensity - ANSWER A pregnant client should train mainly using reps and intesity of? True - ANSWER all diabetic clients must consult with thier physician prior to engaging in physical acitivity? 30 - ANSWER CLients with hypertension should aim at achieving at least___ min of moderate intensity exercise on most if not all days of the week? 22 - ANSWER Exercise has a blood pressure lowering effect of up to ___ hours? False - ANSWER Plant sources of Fats such as avocados, peanuts, olive oil contain cholesterol? 20% to 30% with less than 10% of total fat from saturated fats - ANSWER Whar percentage of fat should a healthy diet be comprised of? Chylomicrons - ANSWER in what form do fats enter the digestive process? Liver - ANSWER Chylomicrons are broken down into Phospholipids, triglycerides, and cholesterols by which organ? High density Lipprotien (HDL), low density Lipoprotien (LDL). Very Low density - ANSWER The cholesterol family is composed of? Phospholipids - ANSWER Which of the fat compounds assist with structural membrane formation? Fatty Acids - ANSWER What fat substrate is burned while performing Cardopvascular Acitivity? How many muscles are in the adult human body? - ANSWER 656 How many adult bones are there in the human body? - ANSWER 206 Most of the body's power derives from... - ANSWER the CORE When spotting a client doing barbell squats, the trainer should be positioned where? - ANSWER behind the client A soft tissue structure called a ligament connects what? - ANSWER bone to bone How do you approach new clients who lived a sedentary lifestyle? - ANSWER low intensity aerobics The Basal Metabolic Rate (BMR) provides a trainer with the basis to do what? - ANSWER Proper caloric intake for meeting the client's goal A bio-mechanical term - ANSWER circulation the result of regular resistance exercises lends to an increase in what? - ANSWER Basal Metabolic Rate The three minute step test is best used to assess what fitness component? - ANSWER cardiovascular endurance Faster repetitions with lighter weights typically increase what? - ANSWER Hypertrophy How much work capacity is lost at 2% dehydration - ANSWER 5-8% The valsalva maneuver is generally used by who? - ANSWER anabolic athletes during maximum explosion The Karvonen method calculates what? - ANSWER Oxygen capacity/ helps calculate target heart rate for aerobic exercise. What muscle is the prime mover in a squat? - ANSWER the quadriceps What is commonly known as the prime mover in a concentric muscle contraction - ANSWER agonist The valsalva maneuver. (we see Olympic athletes do this) - ANSWER Holding one's breath while straining/lifting/coughing. Which fiber type has the greatest number of mitochondrial elements? - ANSWER red slow type 1 What is the purpose of the synergistic muscle - ANSWER to act as the primary muscle in a compound exercise. a rating of perceived exertion scale provides what? - ANSWER subjective measure of exercise intensity What repetition ranges optimizes growth-stimulating damage? - ANSWER 8-10 Considered to be an anaerobic exercise - ANSWER interval step ups The difference between aerobic and anaerobic acitivity - ANSWER aerobic activity is an exercise where the body has adequate oxygen, whereas anaerobic put the body in non-oxygen conditions. what rep range will effectively solicit muscle recruitment of white fast twitch fibers? - ANSWER 8-10 for every pound of weight loss during aerobic exercise, one should consume how many ounces of water? - ANSWER 16 ounces The military press, upright row, and dumbbell lateral raise are all resistance exercises that predominantly target the what? - ANSWER the chest the insertion point of the pectoralis major - ANSWER the humerus where does the majority of nutrient absorption occur? - ANSWER small intestines how many calories per pound of target weight are recommended as guidelines? - ANSWER 13- inactive 15-16- moderately active 18-22- highly active Primary mover in a stiff deadlift - ANSWER The hamstrings the wrist is classified as what kind of joint? - ANSWER ball and socket What enzyme breaks down carbohydrates? - ANSWER amylase The motor units that contract optimally during very light work are? - ANSWER white fast twitch motor units The thoracic vertebrae refer to which section of the spine? - ANSWER