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