NFPT Exam Questions and Answers latest 2022

Health - condition of your current state of being, related to the absence of disease or injury ADL - Activities of Daily Living Respiratory Disease, Joint Injury, and Cardiovascular disease - Which of the following ...

Health - condition of your current state of being, related to the absence of disease or injury ADL - Activities of Daily Living Respiratory Disease, Joint Injury, and Cardiovascular disease - Which of the following exercise concern/s/ would you as a personal trainer, recommend that your client see a highly trained psychologist or physician for a determination and prescription of an appropriate training regime? Reinforcing Factors - As a personal trainer, you play a part in motivating positive behavior in your clients. When you give praise, rewards, encouragement and/or recognition, which of the following influential aspects are being used to motivate positive outcomes? 5 Components of Fitness - Physical Health is commonly identified, and can be measured, by: Origin - The point at which muscle joins the stationary bone at the end closest to the body is the Tendon - The strong connective tissue that connects muscle to bone, which pulls on the bones and causes our limbs to move, is called 656 - There is an average of ______ muscles in the adult human body. 206 - The average adult has how many bones? Cartilage - A tough but flexible connective tissue that covers the end of each bone is called Arteries; veins - Blood travels away from the heart, carrying oxygenated blood to the body, through ____________; and deoxygenated blood comes back to the heart through ____________ Diaphragm - This muscle controls the overall breathing process. As it contracts it flattens, causing air to be sucked into the lungs; and when it relaxes the air in the lungs is forced out. Central Nervous System (CNS) - Which division of the nervous system sends and receives information, and contains the brain and spinal cord? Small Intestine - What part of the digestive system does most absorption of nutrients occur? False - Glands, located in many regions of the body, release chemical messengers called enzymes into the bloodstream. These enzymes transport signals from one cell to another for the purpose of soliciting a specific bodily response and/or function. Peripheral Nervous System (PNS) and the Central Nervous System (CNS) - The Nervous System is divided into what two (2) parts? 12-15 - In a healthy adult, the respiration process occurs approximately how many times per minute? Synovial Fluid - The cartilage-coated ends of bones are kept apart by a thin film that keeps the bones from scratching against each other. This is called _______. Endocrine System - Which system of the body is made up of glands that use hormones to send information from one cell to another for the purpose of generating a specific bodily response - such as mood, sleep, growth and development, and metabolism. Abduction - Movement away from the body or body part's midline; lifting your arm up to the horizontal position at your side Adduction - Movement toward the body or body part's midline; lowering your arm from the horizontal position back down to your side Extension - The straightening of a joint that increases the angle; reaching out your arm, straightening at elbow Flexion - The bending of a joint that decreases the angle; bending at elbow Internal Rotation - Movement of body part towards the axis/towards center of body External Rotation - Movement of body part away from axis/away from center of body Retraction - Backward (posterior) movement of a body part; generally referring to scapulae and skull/cervical spine Protraction - Forward (anterior) movement of a body part; generally referring to scapulae and skull/cervical spine Hyperextension - Extension beyond normal limits, over extended; a body part or joint is bent backwards too far Hypoextension - Extension that is less than normal, under-extended; not being able to extend at the knee because of a tight hamstring Gliding - Movement of non-angular joints over each other Deviation - Departure from the midline 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 at side; the outward roll of the foot/arch heightened during normal walking motion Inversion - Turning both feet inward so the soles face each other Eversion - Turning both feet outward so the soles face away from each other Plantarflexion - Pointing foot downward (e.g. going up on tiptoes) Dorsiflexion - Pointing foot up towards the shin True - The ankle is distal to the hip Elbow - The wrist is distal to the shoulder. The ______ is proximal to the wrist. distal; proximal - The knee is _____ to the hip and _____ to the ankle. Isotonic - Where the load on the muscle is less than the generated tension, resulting in movement Isokinetic - Where the muscle contracts and shortens at a constant rate of speed Isometric - Where the load on the muscle is greater than the generated tension, no movement takes place Eccentric - Referred to by the increase in the length of the muscle during isotonic contraction; the "negative" part of the contraction Concentric - Referred to by the decrease in the length of the muscle during isotonic contraction; the "positive" part of the contraction SAGITTAL PLANE: - Vertical Plane & Divides: right and left sides FRONTAL PLANE: - Motion = abduction and adduction & Divides: front half and back half TRANSVERSE PLANE: - Horizontal Plane & Motion = internal rotation and external rotation The axial skeleton is made up of the bones in the: - trunk, or center of the body The appendicular skeleton is made of the bones in the: - limbs and upper and lower extremities Irregular Bones - vertebrae, sacrum, coccyx, mandible, hyoid Flat Bones - cranium, scapula, sternum, ribs, ilium (pelvis) Short Bones - tarsals (in feet), carpals (in hands) Sesamoid Bones - joint bones in hands, knee (patella), and feet Long Bones - clavicle, humerus, radius, ulna, femur, tibia, fibula, metacarpals, metatarsals, phalanges List the 3 main classifications of joints - Ligamentous, Cartilaginous & Synovial Choose the type of joint that is being described by its respective mobility 1)Immovable 2) Slightly Movable 3) Highly Movable - 1) Ligamentous 2) Cartilaginous 3) Synovial List the 6 types of synovial joints: - Ball and Socket, Hinge, Pivot, Gliding, Saddle, Condyloid The shoulder joint is an example of a ________ type of joint. - Ball and socket joint The knee joint is an example of a ___________ type of joint. - hinge joint A tendon: - connects muscle to bone Ligaments are _________ elastic than tendons and are ________ prone to tearing than tendons. - less; more Commonly called the 'Prime Movers', these are the muscles that contract to create the ROM through the joint, they are the muscles primarily responsible for the movement. - Agonists These muscles, sometimes referred to as 'neutralizers', provide for assistance of the prime mover/s/ by neutralizing the force of the movement through the plane of motion. - Synergists The triceps are the _____ to ______. - antagonist ; biceps The quadratus lumborum stabilizes the spine in ___________. - Sagittal, frontal and transverse planes The internal and external obliques _____ the trunk. - Rotate Which exercises are best for the quads? - Lunges, squats and leg press Which exercises are best for hamstrings? - Stiff leg deadlift, leg curl and reverse lunges What is the main function of the rectus abdominis? - Flexion The hamstring muscles are: - biceps femoris, semimembranosus and semitendonosus The gluteus maximus___ the hip. - extends What four muscles make up the quadraceps? - Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius The ____ crosses the hip joint and the knee. - rectus femoris The latissimus dorsi performs ____ motions through the arms. - pulling Latisimus Dorsi: - assists in lumbar extension and stabilization; performs pulling motions through the arms External Obliques: - lumbar spine flexion; rotation to opposite side; lateral flexion; largest and outermost muscle of the abdomen Rectus Abdomins - flexes the spine, compresses internal organs of the abdomen and transmits forces laterally from the obliques Internal Obliques: - lumbar spine flexion; lumbar spine lateral flexion; rotation to the same side; runs deep and perpendicular to the external obliques Transversus Abdominis: - innermost muscle of the abdomen; stabilizes trunk Quadratus Lumborum - stabilizes lumbar spine in all planes; laterally flexes the trunk Superior - above, toward the upper part of the body Inferior - below, toward the lower part of the body Anterior (Ventral) - toward or on the front of the body Posterior (Dorsal) - toward or on the back of the body Proximal - closest to the point of origin from the center of the body Distal - furthest from the point of origin from the center of the body Lateral - away from the middle of the body Medial - towards the middle of the body Anterior - the pectorals major muscle Medial - the sternum to the humerus Posterior - the rhomboid muscles Lateral - the arms to the chest Distal - the ankle to the hip Superior - the humerus to the ulna deep; superficial - A muscle that lies under the outer surface, toward the inner body, is called a ________ muscle; whereas a muscle that lies near the outer surface of the body is called a ________ muscle. The anatomical term used for describing both sides of the body is: - bilateral Choose the plane of motion, from the drop down menu on the right, which is described by the movement example, on the left. 1) A squat (sitting down in a chair) 2) A side bend 3) Rotation at the waist (swinging a golf club) - 1) Sagittal Plane 2) Frontal Plane 3) Transverse Plane Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. - 1) Flat Chest Bench Press; Agonist:Chest;Synergist: Anterior Deltoid, Triceps; Compound 2)Wide Grip Pull Down; agonist: back musculature; synergist: posterior deltoid, biceps; compound 3) Squat; agonist: quadriceps; synergists: glutes, hamstrings, adductors, gastrocnemius; compound Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. - 1) Overhead Press; Agonist_anterior deltoid; synergists_trapezius, triceps; compound 2) Inclined Bench Press; agonist_chest; synergists_anterior deltoid, triceps; compound 3)Hamstring curls; agonist-hamstrings; synergists-gastrocnemius (calk/lower leg); simple The 'negative' part of a rep, where the controlled resistance is returned to the starting position whereby the contraction causes the muscle to increase/lengthen, is called___________. - Eccentric Contraction This is the type of contraction where movement takes place and mechanical work is done, such as pushing or pulling an object. - Isotonic Contraction What indicator would tell you that your client may have tight or weak hip muscles? - External rotation of a single leg If your client's knees cave in during a squat while bending, what might this be an indicator of? - Tight adductors and weak glutes A postural discrepancy, where your clients shoulders slump forward, may be an indicator of: - Kyphosis Match the prime mover with its antagonists/from the drop down: 1) Pectorals 2) Quadriceps 3) Left external obliques 4) Anterior deltoids 5) Forearm flexors 6) Biceps - 1) Latissimus dorsi 2)Hamstrings 3) Right External Obliques 4) Forearm Extensors 5) Posterior Deltoids 6) Triceps Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. - 1) Barbell Curl; agonist-biceps; synergists-forearms; Simple 2) Preacher Bench Curl; agonist-biceps; synergists-forearms; simple 3) Dumbbell Shrugs; agonist-trapezius; synergists-posterior deltoid; simple 4) Triceps push down; agonist-triceps; synergists-forearms; simple Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. - 1) Lunge; agonist-quadriceps; synergists-glutes, hamstrings, gastrocnemius (calkf/lower leg); compound 2) Upright Row; agonist-posterior, lateral deltoid; synergists-biceps, trapezius, anterior deltoid; compound 3)Bent over BB Row; agonist-back musculature; synergists-biceps, posterior deltoid; compound 4) Leg Press; agonist-quadriceps; synergists-glutes; compound Name the exercise movement. Name the agonist (prime mover). Name the synergist/s/ (secondary muscle/s/). Identify the movement as simple or compound. - 1) Low cable row; agonist-back musculature; synergists-biceps, posterior deltoid; compound 2) Overhead Triceps Press; agonist-triceps; synergists-anterior deltoid; simple There are three (3) types of muscle tissue: Smooth, Cardiac, and Skeletal. Which type has rhythmic contractions controlled by the central nervous system? - Cardiac There are three (3) types of muscle tissue: Smooth, Cardiac, and Skeletal. Which type maintains the flow of fluids and food along its structures? - Smooth There are three (3) types of muscle tissue: Smooth, Cardiac, and Skeletal. Which type aids in locomotion and movement? - Skeletal During what rep range does Myofibril failure occur? - 4-6 rep range The greater the oxygen taken up by the muscles during resistance exercise, the slower the use of ____________. - stored muscle glycogen Each type of muscle has its own function and characteristics. Which type of muscle doesn't fatigue, and maintains an ongoing rhythmic contraction? - Cardiac Muscle Each type of muscle has its own function and characteristics. Which type of muscle can maintain a slow, involuntary contraction for long periods? - Smooth Muscle Each type of muscle has its own function and characteristics. Which type of muscle is capable of slow or fast voluntary contractions? - Skeletal Muscle Intermediate failure occurs to what type of muscle fiber? - Red, fast twitch Approximately what percentage of the cells in your body are muscle tissue cells? - 60% During what rep range does Mitochondrial failure occur? - 20-25 rep range This is the smallest unit of a chemical compound. - Molecule Different muscles of the same group may have more than one origin (ending point) but they will share a common insertion (starting point). - False Resistance exercise and a healthy diet will promote the body's use of _________ to provide fatty acids and glycerol to replete the exhausted muscle stores. - adipose tissue Skeletal muscle is under ________ control, and smooth muscle is under _________ control. - voluntary; involuntary Which muscle fiber component is the functional units of skeletal muscle occurring in repeating segments along the myofibril? - Sarcomeres Which muscle fiber component is the viscous material that encloses individual fibers? - Sarcoplasm Which muscle fiber component releases calcium ions during muscle contraction and absorbs them during relaxation? - Sarcoplasmic Reticulum Which muscle fiber component is the membrane that myofibrils are wrapped in? - Sarcolemma To optimize the fat conversion effects of resistance training, perform: - high rep, low intensity, long duration using compound movements The movement of blood from one area of the body to another requires the _____________ of vessels in the region where blood is needed, and _______________ of the vessels in all other regions. - vasodilation; vasoconstriction & widening; narrowing The actual cell found in muscle tissue, also called a myocyte - muscle fiber Contractile component that allows for strength and performance of the muscle - myofibril The organelles inside of the cell that work to produce energy - mitochondria Protein filaments that possess the actual contractile units along their length - actin and myosin A contraindication to exercise is when your client starts to become frustrated with their fitness program results and therefore desires to quit performing exercise. - False Read the concept, match it to the term in the drop down Widening of vessels Narrowing of vessels - Vasodilation Vasoconstriction This is made up of one motor neuron, its axon and muscle fibers that are of the same type; when it is activated all of its fibers contract. - Motor unit Read the concept, match it to the term in the drop down: 1)Muscle enlargement due to use, or overuse 2) Muscle shrinkage as the result of not being used - 1) Hypertrophy 2) Atrophy Commonly referred to as the 'powerhouse' of the cell, these are organelles inside a cell that work primarily to produce the energy needed for daily activity and recovery. - Mitochondria An individual muscle fiber, or _____________, is the actual cell found in muscle tissue. - myocyte "Free" ribosomes are found floating inside cell cytoplasm; "Membrane-bound" ribosomes are found in the: - rough sarcoplasmic reticulum Ribosomes are: - protein builders The mitochondria produces energy aerobically in the form of _____ which is used during contractions as well as for daily activity and recovery of energy needs. - ATP Myofibrils are comprised of the myofilaments ________ and __________. - actin; myosin From smallest structure to largest structure, which is correct? - Actin & Myosin, Myofibril, Muscle Fiber, Motor Unit During isotonic concentric contraction, which of the below refers to joint flexion and extension occurring with each repetition where external resistance does not change; such as with standard dumbbell, barbell or bodyweight training. - Dynamic Constant External Resistance (DCER) This type of contraction, sometimes referred to as 'positive lifting' is where a shortening of the length of the muscle occurs as you lift a given load; weight/tension stays constant, and speed or number of reps can vary. - Isotonic concentric Fill in the blanks using the following terms and thier respective distinctions: muscle decreases/shortens in length 'positive' part of repitition angle at the joint decreases - isotonic concentric contraction Fill in the blanks using the following terms and thier respective distinctions: muscle increases/lengthens in length 'negative' part of the repitition angle at the joint increases - isotonic eccentric contraction Fill in the blanks using the following terms and thier respective distinctions: muscle contracts/shortens at a constant rate of speed requires equipment that increases load in response to speed of contraction muscle gains strength evenly through entire ROM - isokinetic contraction Fill in the blanks using the following terms and thier respective distinctions: no movement takes place holding a static position against resistance overall length of the muscle stays the same - isometric contraction All fiber types have: - exactly the same internal components, but of varying numbers and sizes The fast twitch motor unit receives stronger more efficient impulses from its motor neuron than the slow twitch motor unit. - True White, slow twitch fibers have a much larger number of mitochondria by comparison to the other types, allowing for a much longer duration of contraction. - False This fiber type has very few mitochondria, restricting the duration of its contraction. - White, fast twitch What is the order of motor unit recruitment in a high rep set? - Red Slow; Red Fast; White Fast Depleting energy recruitment results in increased muscle energy storage, but minimizes the involvement and growth of the ______________ motor units, which are known to have the greatest potential for growth. - white, fast twitch This type of training, also known as 'power training' or Olympic style lifting, is where the athlete lifts, accelerates, and then immediately releases the weight, rather than slowly lowering it, forcing the recruitment of fast twitch muscle fibers - Ballistic Training Performing Olympic style lifting causing a maximum contraction against a sub-maximal resistance, and forcing the recruitment of fast twitch fibers, is this type of motor unit recruitment: - Contractile Speed Recruitment A stretching technique that uses the reflexive relaxation reaction of the antagonist muscle/s/ during the contraction is known as: - Proprioceptive Neural Facilitation (PNF) List three (3) reasons why a muscle fiber stops contracting when trained to failure, provide a brief explanation for each: - 1) Myofibril Failure 2) Intermediate Failure 3) Mitochondrial Failure Is "The Pump" good for size and strength increase? - No, because it inhibits contractions causing premature failure This sensory nerve ending, embedded among the fibers of a tendon, protects against too much contractile force by 'shutting down' the muscle contraction just short of injury. - Golgi Tendon Organ (GTO) The structure and function of the cardiovascular system requires both cardiac and smooth muscle components. Choose the term from the drop down that matches: 1)arteries 2)myocardium 3)capillaries 4)ventricles - 1)heart 2)blood vessel 3)blood vessel 4)heart What are the smooth muscles in the body? - Digestive, Skeletal and Respiratory The process by which blood is carried away from the heart to the body is: - systemic circulation The process by which blood flows between the heart and lungs is: - pulmonary circulation The left ventricle wall of the heart will adapt to resistance training by getting ____________________; and it will adapt to aerobic training by becoming ____________________. - thicker and stronger ; thinner with increased blood capacity From the chambers of the heart, the arteries carry the blood ______; while veins carry the blood ______. - away; in Fluids constantly move across separating membranes in order to maintain osmosis. Fluid that is found outside of the cell is called ______________, and it includes the ______________ that transports elements like hormones, proteins and nutrients where the body needs them. - extracellular fluid; blood plasma