NAFC Personal Training Guide With Practice Answers.

Essential body fat for women - correct answer 12% Essential body fat for men - correct answer 3% Three functions of body fat - correct answer Insulation, energy, padding Where to do the skinfold test on women - correct answer triceps, the suprailiac, and the thigh Where to do the skinfold test on men - correct answer chest, abdomen, and thigh Recommended body fat for 40 year old woman - correct answer 23 - 33% Recommended body fat for 40 year old man - correct answer 11 - 21% Variable used the in Body Mass Index - correct answer Height and weight Android obesity stores body fat where? - correct answer In the abdomen and is a higher health risk After 25, how much is gained per year? - correct answer 1 to 2 pounds Pronation in the foot will lead to... - correct answer tight calves Pronation could lead to pain here - correct answer lower back Excessive bend in knees is often caused by ... - correct answer tight hamstrings Lower cross syndrome can lead to ... - correct answer low back pain Result of Hyperlordosis - correct answer Weak abs and hamstrings Upper Cross Syndrome is composed of... - correct answer kyphosis, shoulder internal rotation, shoulder protraction, and anterior head carriage Calories burned with everyday activities - correct answer 1.5 calories per minute at rest How does the body use adenosine triphosphate (ATP), which comes from oxygen in blood? - correct answer Triphosphate comes from calories and fat which the body needs to produce energy while in motion What is Oxygen uptake? - correct answer the amount of oxygen that the body is conditioned to deliver throughout its system Anerobic Exercise - correct answer more intensive and the body can only sustain movement for a very short period of time. Some examples of anaerobic exercises are track competitions (for instance 100-400 meter sprints), swimming short distances, gymnastics performances, heavy weight lifting Aerobic Exercise - correct answer requires a large amount of oxygen to help the body maintain How does aerobic activity affect the blood? - correct answer it increases the ability to distribute oxygen through our hemoglobin, due to a higher number of red blood cells for oxygen transportation Heart rate with lots of aerobic exercise - correct answer Pumps slower, higher stroke volume Average heart rate - correct answer 70 to 80 beats per minute at rest The stronger the heart, the higher the... - correct answer stroke volume What test should the unconditioned client take for VO2 Max? - correct answer 1 mile walk test Older client should get doctor clearance to do this test for VO2 Max. - correct answer 1.5 mile run Who should do the bicycle test for VO2 Max? - correct answer overweight or may have issues with joints and muscle pain Swim Test for VO2 Max.. - correct answer 12 minutes of swimming... last resort test What does FITT mean - correct answer Frequency, Intensity, Type and Time duration Intensity of exercise for best results should be... - correct answer between 40% and 85% of their heart rate reserve to get the greatest results High intensity workout should be at what percent? - correct answer between 60% and 85% of their heart rate reserve to get the greatest results Best exercise duration - correct answer 20-60 minutes on a regular basis best recommendations for an effective cool down - correct answer walk or to jog for five minutes immediately after finishing an exercise session; then follow up with stretches and light calisthenic Short workout strategy - correct answer increase the intensity of the workout and decrease the duration