NFPT exam study guide latest solution 2023 EDITION GUARANTEED GRADE A+

The five components of physical health Cardiorespiratory conditioning, muscular endurance, muscular strength, flexibility, body composition SPICES Social health, physical health, intellectual Health, cognitive health, emotional health, spiritual health Cardiorespiratory conditioning Endurance Muscular endurance The amount of strength that can be repeated several times Muscular strength The amount of strength in one repetition Flexibility The range of motion in given joints Body composition The amount of body fat relative to the total weight or as compared to the lean mass What are three additional factors that are specific to the fitness regimens of athletes and sports teams? Agility, speed and Mobility Intellectual health The capacity to assimilate and integrate new information into one's thinking and thought processes Cognitive health Often grouped with mental health as it has mostly to do with how we process information in the brain. It includes the way we see, or conceptualized, the world around it includes brain functioning in the areas of conceptual and perceptual skill, language learning as well as many other brain development functions Emotional health Includes self-esteem, self-awareness, self-acceptance, self-image and our capacities to deal with adversity and stress. This includes our ability to intimate, not just sexual, with a significant other. Spiritual health This is focused on the connection of ourselves with a higher power, a sense of purpose, self-actualization, and an inner Joy. It is often described as self-acceptance, repentance for misdeeds, a willingness to give to and forgive others and a desire to seek peace with the community and World overall Why is it important to touch on all things spices related as a personal trainer? Think about it and perhaps write a blog post What are the three categories of motivating factors for positive behavior Predisposing factors, enabling factors and reinforcing factors Predisposing factors include Knowledge, attitude, believe, values and perceptions Enabling factors Skills, resources, physical and mental capabilities Reinforcing factors Praise from others comma rewards, encouragement and recognition Which factors does the personal trainer typically fall into Reinforcing factors. We can recognize how the other two factors promote or inhibit positive behavior and we can work to reinforce positive behavior with forms of encouragement What are some things that can be added to life to invoke positive change? Taking time for Meaningful reflection, reading a book, being creative, socializing with friends and family, adding a physical component and healthy eating to daily living What areas of exercise therapy would require a highly trained exercise physiologist or physician to prescribe appropriate regimens Cardiovascular disease, respiratory disease, joint injury, or obesity / metabolic disorders which include diabetes and hypertension What is the purpose of muscles To produce Force, maintain posture, allow for movement and produces Heat All muscle action originates and is controlled by what? The brain which sends and receives signals through the nervous system What gets pulled during a muscle contraction? Tendons, the strong connective tissue that connects muscles to bones What are the two points of muscle Origin and insertion Define muscle origin The origin is considered the point at which the muscle joins the stationary bone at the end closest to the center of the body Define muscle insertion Insertion is the point at which the muscle joints moving boat. When a muscle contracts the insertion moves toward the origin How many muscles are in the average adult body 656 muscles Muscles are joined together to form muscle groups to execute bodily movement. They can get shorter and pull but they cannot push. True or false? True In muscle groups, when one group pulls the other group pulls back and as one team pulls the other team relaxes. True or false? True What are the three muscle types? Skeletal, smooth and cardiac muscles What are the two subtypes of muscles? Involuntary and voluntary How many muscles are voluntary and how many bones do they control? 430 of our muscles are voluntary controlling 206 bones Which type of muscles are voluntary? Skeletal muscles Which type of muscles are involuntary? Smooth and cardiac which include the cardio vascular tissue comma heart and blood vessels, and the lining of the intestinal and respiratory tracts What internal system supplies muscles with the necessary oxygen and nutrients to survive ? The cardiorespiratory system How many bones are in the adult body? 206. We are born with 350 What are the five major functions of the skeleton? Protect vital internal organs; Sports our bodies framework, giving us an upright vertical shape; produces red and white blood cells in the bone marrow; stores minerals and fats; regulates mineral balance, releases minerals into the blood as needed What is the largest bone in the body? The femur, located in the top half of the leg it allows us to walk What are the rounded nodules, or outgrowths, on bones that generally act as sites for muscle insertions? Tubercles; for example, the tibial tuberosity creates an attachment point for the patellar ligament What is a joint? A joint is the location at which two or more bones come together for movement and mechanical support What is a ligament? Strong stretchy bands of fibrous tissue that hold joints together What is cartilage? Cartilage covers the ends of each bone and is a tough flexible connective tissue that has a smooth, shiny surface What is the name of the thin film of slippery fluid located between bones? Synovial fluid, keeps the bones from scratching and bumping against each other during movement Tendon Connects muscle to bone Ligament Connects bone to bone How many liters of blood does the human body contain ? 4 - 5 liters Blood is the transport system by which oxygen and nutrients reach the body cells and waste materials are carried away. True or false? True Define hormones The regulatory substances transported in tissue fluids for stimulating specific cells that control the specific body process On which side of the heart does blood enter and what color is it Blood enters on the right side of the heart and is dark red almost bluish and is low in oxygen Blood travels from the right side of the heart along pulmonary arteries to the lungs, where it received fresh supplies of oxygen and becomes bright red period it then flows along pulmonary veins to the heart's left side pump. Blood then leaves the left side of the heart and travels to the rest of the body through arteries, going away from the heart, that gradually divide into capillaries. This is the circulatory system In relation to the heart, blood travels in which direction through arteries? Away from the heart In relation to the heart, blood travels in which direction through veins? Toward the heart What occurs in the capillaries? Food and oxygen are released to the body's cells, and carbon dioxide and other waste products are returned to the bloodstream. After which the blood travels through veins back to the heart and whole process starts again When we breathe the body takes in oxygen and removes what? Carbon dioxide What is the technical term for the windpipe and what purpose does it serve Trachea, allows passage of air into the lungs What is the name for the tubes that carry air into each lung Bronchi Bronchi divide into even smaller tubes called what Bronchioles What is the name for the small air sacs located at the end of each bronchiole and which I wrapped up by the capillaries Alveoli What is the respiratory system The body system that deals with breathing Our breathing process is controlled by which muscle The diaphragm which is located in the Torso underneath the lungs Is the diaphragm contracts does it expand or flatten It flattens, causing the chest to expand and air to be sucked into the lungs What test can you perform dtermine an individuals maximum oxygen intake in one breath VO2 max Which part of the nervous system is responsible for sending and receiving information to and from the entire body and consists of the brain and spinal cord The central nervous system which is the processing hub Which nervous system consists of nerves that attach to the CNS to the body's organs and extremities and acts as a messenger between the brain and the rest of the body The peripheral nervous system What is the sublevel of the pns Autonomic nervous system which operates involuntary voluntary motor nerve processes List the order of the digestive system Mouth, esophagus comma stomach comma pancreas, gallbladder, small intestine, liver, large intestine, rectum and anus Esophagus Is a muscular tube that takes food from the throat and pushes it down through the neck and into the stomach. It moves food by waves of muscle contractions called peristalsis Stomach The stomach has big muscles in its wall with contract too much food. The stomach secrete strong protein digesting juices and acids that attacked the food and a chemical whey breaking down and dissolving its nutrients. Once the food is broken down it will then move into the small intestine Pancreas Is a glandular organ in the digestive and endocrine system. In the digestive system it acts much like the stomach in that it makes powerful digestive juices called enzymes that for their break down food as it enters the small intestines. This is also where insulin and glucagon are released to control blood sugar levels Gall bladder This is a small bag like part that is tucked under the liver. It stores fluid called bile which is made in the liver. As food from a meal arrives in the small intestine bile flows from the gallbladder along the bile duct into the intestine. This vile acts especially to further digest fatty foods Small intestine This is where most of the absorption of nutrients occur. Nutrients are small enough to pass through the lining of the small intestine and into the blood. These nutrients are then carried away to the liver and other parts of the body to be processed stored and distributed Liver Blood from the intestines flows to the liver, carrying nutrients comma vitamins and minerals, and other products from digestion. The liver stores some nutrients, changes them from one form to another, and then releases them into the blood according to the activities and bodily needs Large intestine Useful substances in The Leftovers, such as spare water and minerals, are absorbed through the walls of the large intestine and back into the bloodstream. The remains are formed into semi solid waste product, feces, to be removed from the body Rectum and Anus The end of the large intestine comma the rectum, stores the feces which are squeezed through a ring of muscle, the anus, and out of the body List some of the body's defense mechanisms from bad germs The skin, the linings of the respiratory and digestive passageways, the blood-clotting process, the white cells and other substances in the blood, the thymus gland in the chest, and a small lymph nodes or glands are located throughout the body What is the job of the white blood cells in regards to the body's immune system White cells attack any germs that are present in the body. Where are white cells located as far as our immune system Lymph nodes, thymus gland, spleen, tonsils and adenoids Lymph nodes Act as filters or germ traps. They contain billions of white blood cells which multiply rapidly to fight off invading pathogens Thymus gland Located in front of the heart and behind the sternum. It produces and educates to cell. T cells are orchestrated in the thymus for the purpose of attacking foreign substances and responding to infected cells. The thymus is larger and most active during childhood and puberty Spleen Located just behind the stomach on the left side. It makes in stores various kinds of white and red blood cells. It works to decrease susceptibility and fight off infection Tonsils and adenoids These help to destroy foreign substances that are breathing or swallowed. Adenoids are located at the rear of the nasal cavity where the nose and throat meet. Tonsils are patches of lymph tissue at the upper rear part of the throat Endocrine system Similar to the nervous system, but it's made up of glands that mainly use hormones as information channels. Endocrine glands secrete hormones directly into the bloodstream Glands Located in many regions of the body release chemical Messengers called hormones into the bloodstream. Hormones transport signals from one cell to another, for the purpose of generating a specific response, regulating the varied functions of an organism, such as, mood, sleep, growth, development, and metabolism Homeostasis The regulating and stabilizing of the body's internal properties. Pituitary gland It's at the junction where the nervous system and the endocrine system come together at the hypothalamus. The gland is attached to the bottom of the hypothalamus at the base of the brain and secretes hormones that affect and control functions like skeletal growth, development of sex glands, blood pressure and pain relief, and the stimulating functions of other endocrine glands Thyroid gland Controls how quickly the body uses energy and regulates metabolism Adrenal gland Synthesizes and releases hormones in response to stress, such as adrenaline and noradrenaline Pineal gland Produces the hormone melatonin which stimulates and affects our sleep and daily rhythmic patterns Exocrine glands Such as salivary glands, sweat glands glands within the gastrointestinal tract excrete their product to an external environment by way of ducts Anterior Front of the body Posterior Back of the body Superior Upper part of the body Inferior Lower part of the body Proximal Closest to the point of origin from the center of the body Lateral Away from the middle of the body Distal Furthest from the point of origin from the center of the body Medial Towards the middle of the body Bilateral Both sides of the body Unilateral One side of the body Deep muscle Toward the inner body Superficial Toward the outer surface Peripheral Toward the extremities Biomechanical movement The study of mechanical movement of the human body within the actions of external and internal forces Kinesiology Study of anatomy physiology and mechanics of human movement Biology Scientific study of life and living matter including structure and function Kinematics Branch of biomechanics that specifically studies the time taken to carry out an activity Biomechanics Kinesiology applied to the biological function of human movement. It focuses on the effects of the forces of Life external and internal on human mechanics Abduction Movement away from the body or body parts midline Adduction Movement toward the body or body parts midline Flexion The bending of a joint that decreases the angle Extension The straightening of a joint that increases the angle Circumduction The motion of a circular Movement Like rotating the foot around the ankle Rotation Both internal and external rotation. Internal rotation is the movement of the body part about its axis turning inward or toward the center / midline of the body. External rotation is the movement of the body part turning outward away from the center / midline of the body Protraction Anterior movement of a body part Retraction Posterior movement of a body part Hypo extension Extensions that is less than normal, under extended Hyperextension Extension Beyond normal limits, overextended Gliding Movement of non angular joints over each other Deviation Departure from the midline What are the six movements specific to hands / palms and feet Pronation, supination, inversion, erosion, dorsiflexion, plantar plantarflexion Pronation Palm of hand turning downward into a posterior position when arm is down at side. The inward roll of the foot / arch decreased during normal walking motion Supination Palm of hand turning upward into an anterior position when arm is down inside. The outward roll of the foot, underpronation / arch heightened during normal walking motion Inversion Turning both feet inward so the soles face each other Eversion Turning both feet outward so these soles face away from each other Dorsiflexion Ankle pointing foot up towards the shin Plantarflexion Ankle pointing foot downward What are the four main types of muscle contraction Isometric, isokinetic, isotonic concentric and isotonic eccentric What is the purpose of muscle contraction They allow for the given muscle to perform work and move within its range of motion Range of motion The degree of freedom for which a joint can move through Isometric contraction The load on the muscle is greater than the generated tension, results in no movement taking place Isokinetic contraction The muscle contracts and shortens at a constant rate of speed, allows the muscle to gain strength evenly all through the entire range of motion. This is the quickest method for increasing muscle strength but requires equipment that increases the load as it senses the contractions speeding up Isotonic contractions The load on the muscle is less than the generate attention and results in movement taking place tension is developed and mechanical work can be done Isotonic Concentric contraction Causes the muscle to decrease / shorten in length and the angle of the joint to decrease. This is referred to as the positive part of a repetition. It brings the involved bones together. This is usually an active and voluntary action resulting in movement What is the concentric phase in a squat chest press and lat pull Squat- standing up CONTINUED...