Describe the different types of muscle contraction.

There are 3 types of muscle contractions.

• Concentric muscle actions produce enough force to overcome external load and shorten the muscle. Example: lifting barbell in bicep curl

• Eccentric muscle actions produce force while the muscle is lengthening – it is the resistance of the movement. Example: lowering barbell from bicep curl

• Isometric muscle actions produce force, but there is no change in muscle length. Example: holding the barbell in position

What are the 3 kinds of primary warning signs that can indicate the individual needs a break from training or is training too hard? Give at least one example of each.

• Life signs Loss of interest in normally enjoyed activities. Increased irritability. Increased sleeping problems.

• Training signs Deterioration in performance. Fatigue during workout that lasts throughout day. Loss of motivation.

• Health signs Increased resting heart rate and/or blood pressure. Loss of appetite or nausea. Head colds.

What information should be included in the initial client assessment?

The initial client assessment is comprised of a general history and medical history. After the initial assessment has been completed, but before beginning training, a physical assessment should be completed.

Information Included in General History

• Occupation – daily work routine, working conditions, and routine work activities (i.e., sitting at a computer)

• Lifestyle – hobbies, likes and dislikes, opportunities for small fitness changes, diet and alcohol consumption, smoking, etc.

Information Included in Medical History

• Injuries & Surgeries• Diseases and Medical

Conditions – includes things like arthritis, diabetes, and hypertension, as well as chronic pain issues (sciatica, shin splints, etc.)

• Medications – prescription, over-the-counter, and herbal/natural remedies

Define periodization and list at least three ways to accomplish periodization in the training program.

Periodization is the use of progressive cycles (varying volume and intensity) in resistance training to avoid overtraining, deter boredom, keep stimulus levels up and increase effectiveness of the training program.

Ways to Vary Volume and Intensity

Name and describe the different types of flexibility.

There are 3 types of flexibility: corrective, active, and functional.

Corrective flexibility • First part of the flexibility continuum.• Designed to correct muscle imbalances and improve joint ailments.• Involves static stretching – stretching the antagonist muscle and holding the

position.Active flexibility• Second phase of flexibility continuum.• Improves the efficiency of neuromuscular interactions.• Active-isolated stretching uses agonist and synergist muscles to allow the

antagonist muscle to stretch.Functional flexibility• Final phase of the flexibility continuum.• Allows for the achievement of maximum extensibility of soft tissue and

neuromuscular control, increasing power as well as strength.• Dynamic stretching utilizes a combination of active muscle exertion, speed of

movement, and momentum to stretch a group of muscles.

What is the recommended order of the fitness assessment tests?

Fitness assessment tests should be completed in the following order for the best, most accurate results:

1. Non-fatiguing tests (i.e., height/weight measurements, skinfolds, vertical jump, etc.)

2. Agility tests3. Maximal strength and power tests4. Sprint tests5. Muscular endurance tests6. Flexibility tests

How is the maximum heart rate determined?How are the upper and lower limits of the heart rate range determined?

220 – Age = Maximum heart rateLower limit of heart rate range =

Maximum heart rate multiplied by 0.6

Upper limit of heart rate range =Maximum heart rate multiplied by 0.85

Target Heart Rate Range

Intensity of Activity % Maximum Heart Rate

Very Light < 35

Light 35 – 54

Moderate 55 – 70

Hard 71 – 90

Very Hard > 90

To calculate target heart rate range:Example for moderately intense activity level:

Maximum heart rate X 0.55 to Maximum heart rate X 0.70

How much of an active person’s diet should come from carbohydrates, from proteins, and from fats?

Percentage of Daily Calories:for an active adult

What are the 7 most common legal claims made against personal trainers?

7 Most Common Legal Claims:

1. Slip and Fall2. Equipment Usage

3. Supplements4. Sexual Harassment

5. Proper Qualifications6. Emergency Response7. Client Confidentiality

Name at least 5 ways in which you can manage your legal risk as a personal trainer.

Risk management means the avoidance of liability in the event that something goes wrong. There are certain steps a personal trainer can take to reduce their chances of liability. Risk can be managed through:

• Receiving the proper education• Appropriate training for each client• Limiting liability through avoidance, retention,

reduction, and transfer• Proper conduct• Providing a proper training area• Documentation – detailed and thorough

What does the acronym READ stand for with regards to customer service?

READ:• R – Rapport

Confidence, enthusiasm, and professionalism are essential to forming a good rapport with clients.

• E – Empathy For empathy, try to understand the thought process

behind actions.• A – Assessment

Ask the client questions, and paraphrase what the client has said to verify your understanding.

• D – Development Develop individualized programs by taking into account

the client’s needs and goals.

List and define the different business types available to personal trainers.

Type of Business Definition

Independent ContractorA personal trainer who is paid by health clubs in exchange for personal training services

Sole Proprietorship

Business owned by one person & the operating license is obtained from the state/local city in which the business is located

PartnershipBusiness owned by two or more people – informally or by contract

CorporationFormal business ruled by a contract & bylaws; separate from owners & managers

S CorporationCorporation treated as a proprietorship or partnership

Define biomechanics.

Biomechanics

Definition: the mechanics of tissues, joints, and human movement.

Biomechanics applies engineering principles like fluid mechanics and thermodynamics to biological organisms, incorporating mathematical concepts to analyze biological systems and design and develop equipment & techniques to correct problems, prevent injuries, and enhance performance.

Name and describe the planes of motion.

The 3 planes of motion are:

• Sagittal– Separates the body into a right side and a left side.

• Frontal– Separates the front of the body from the back.

• Transverse– Separates the body into “upper” and “lower”

halves.

What are the different types of training used in exercise program design?

Exercise program design utilizes the following types of training to provide an integrated workout that will benefit the entire body and overall health:• Posture and Movement Training• Balance/Stability Training• Flexibility Training• Resistance Training• Cardiovascular Training• Functional Training• Plyometrics

Identify the different kinds of fats.

Fats are essential to good health, but certain fats are better for you than others.

• Omega-3 fatty acids are the most beneficial fats – they assist in brain function, and are important for the health of the heart and joints. Found primarily in fatty fish (like salmon or sardines), avocados, and

walnuts.• Triglycerides• Unsaturated fats• Saturated fats• Trans fats are the least healthy of all the fats because

they are difficult for the body to metabolize and are associated with health problems like high cholesterol and heart disease.

What are the signs and symptoms of dehydration?

The function of water in the human body is extensive and should be repeatedly emphasized to clients. When we exercise our bodies generate heat, to regulate our temperature we sweat, and as we sweat our body loses water and other valuable nutrients which can increase the chance of muscle cramps or injury. Additionally, dehydration can cause serious health issues and even death, if not properly addressed. At the first sign of dehydration, it is vital that the person STOP training and adequately rehydrate before continuing.

Signs of Mild-Moderate Dehydration

• Sticky, dry mouth• Fatigue• Headache• Lightheadedness or

dizziness• Muscle weakness

Signs of Severe Dehydration

• Very dry mouth• Extreme thirst• Rapid heartbeat• Confusion and irritability• Sunken eyes• Cessation of sweating• Fever

What exercises are safe to perform during pregnancy?

Exercise can be a beneficial part of a normal, healthy, complication-free pregnancy. However, in every case, a pregnant women should discuss any plans to continue or begin exercising with her physician beforehand to ensure the safety of both the mother and baby.

Safe Exercising During Pregnancy

What are the three major functions of the nervous system?

The 3 major functions of the nervous system are sensory, integrative and motor functioning.

• Sensory function – Gathering information about our inner and external surroundings.

• Integrative function – Processing and interpreting the information.

• Motor function – Responding to these stimuli.

Describe proprioception.

Motor control involves cognition (learning and reasoning) and areas of perception known as proprioception.

Proprioception is being able to sense the location and position of parts of the body in relation to each other and the body as a whole. It is the ability to know if the body is in motion and when it is, where each part is located during the movements.

What is the difference between heat exhaustion and heat stroke?

Heat Exhaustion• Heat exhaustion occurs when one is

playing, working, or exercising in a hot and humid area that causes extensive sweating and overheating – the amount of water lost cannot be replaced quick enough to keep the body temperature from rising.

• Body temperature does not rise above 104˚F.

• Signs include: paleness, moist skin, sweating profusely, increased pulse rate.

• Individual may experience: headache, dizziness, nausea, weakness, muscle cramps.

• Body will be able to self-regulate its temperature if allowed to cool down and rest.

Heat Stroke• Heat stroke usually occurs when a

person is performing strenuous activity under extremely hot conditions – the individual’s body is no longer able to control its body temperature.

• Body temperature can be 105˚F or higher, and the elevated temperature can lead to brain damage or damage to vital organs.

• Signs include: skin becomes flushed, hot and dry, high blood pressure that drops dramatically very quickly, body ceases sweating, deterioration in mental performance.

• Individual may experience: hyperventilation, confusion, dizziness, hallucinations, unconsciousness, or even coma.

• Life-threatening medical emergency.

What kind of exercises should form the foundation of an exercise program for people with arthritis?

Three types of exercises that are best for arthritic people include: 1) range of motion exercises, 2) strengthening exercises, and 3) endurance exercises.

1) Range of motion exercises, such as stretching and dance, should form the foundation of exercise programs for people with arthritis because they will help increase flexibility, maintain normal joint movement, and decrease stiffness and the inflammation that causes pain.

2) Strengthening exercises to increase muscle strength helps to support and protect joints.

3) Endurance exercises improve overall body function and cardiovascular fitness.

List the steps necessary to induce an asthma attack with mild symptoms, such as might be utilized by an athlete to reduce the chances of having an asthma attack while training.

The following steps can be taken by athletes to induce a mild asthma attack:

1. The technique should be considered with and approved by the client’s physician.

2. The client should take their normal medication.3. Warm up for 10-15 minutes by having the

client’s heart rate at 50-60% of the normal rate.4. Cool down or stretch for 10-15 minutes and

have the client stay hydrated.5. The client should work to 70-85% of the normal

heart rate.

What should the trainer do if a client experiences an asthma attack while exercising?

All exercise should stop when the client experiences an asthma attack. The following steps should be taken:

1. Place the client in an upright position.2. Unfasten any tight or restraining clothing.3. Ask the client where their medication is and allow

the client to self-administer. (Note: the trainer should have the knowledge and permission to administer the medicine or should not do it at all.)

4. Should symptoms persist for half an hour or more, medical assistance should be requested immediately.

Describe the difference between Type 1 and Type 2 diabetes mellitus.

Diabetes mellitus is a condition in which a person has high glucose in their blood. Glucose is the primary fuel for our bodies and the process of converting glucose into energy occurs within a cell. This process is regulated by the hormone insulin, which is secreted by the pancreas. The difference between Type 1 and Type 2 diabetes mellitus is seen at the molecular level.

Type 1 • A person’s pancreas malfunctions and

starts to lose the ability to secrete insulin. Without insulin, glucose cannot gain entry into the cells and will accumulate in the blood, which can elicit many dangerous outcomes.

• People with Type 1 diabetes mellitus can inject insulin that mimics their own insulin.

Type 2• Insulin production and levels are

normal, but for reasons not yet fully understood, the person’s cells stop responding to the insulin, which blocks glucose from entering the cells and causes high blood glucose levels.

• Some people with Type 2 diabetes mellitus can manage their diabetes with diet and exercise and without medication.

Exercise can potentially reduce the risk of diabetes mellitus and help to manage both types of diabetes.

Identify the proper method of establishing daily caloric intake requirements.

There are 2 simple ways to determine caloric intake requirements: resting metabolic rate (RMR) and lean body weight (LBW).

RMR is the amount of energy needed to sustain the body at rest, and can be calculated by multiplying the client’s body weight by 10. Then, estimate the calories expended by the client’s daily activities and training sessions.

(Body weight x 10) + calories used during daily activity & training

LBW can only be calculated if you know the client’s body fat percentage. Multiply the client’s body fat percentage by her weight, then subtract the pounds of body fat from the total weight. Determine the lower limit of caloric intake by multiplying LBW by 16, then add 500 calories to find the upper limit.

Body fat percentage x Weight = Pounds of body fatWeight – pounds of body fat = LBWLBW x 16 = Lower limit of caloric intakeLower limit of caloric intake + 500 calories = Upper limit

The cardiovascular system is responsible for:

The cardiovascular system is composed of the heart, blood vessels, and the blood itself. It plays an important role in maintaining homeostasis in the body and is responsible for seven primary functions in the body.

• Transportation of oxygenated blood from the lungs to the rest of the body and deoxygenated blood back to the lungs.

• Distribution of nutrients to cells.• Removal of end products and metabolic waste products from

the periphery for reuse or elimination.• Regulation of pH to control alkalosis or acidosis.• Transportation of enzymes and hormones to control

physiological function.• Maintenance of fluid volume which helps in preventing

dehydration.• Maintenance of body temperature by absorbing and

redistributing heat.

List at least 5 benefits of a warm-up.

A warm-up is a short duration of activity preceding major exercise, and is necessary to increase muscle temperature and general core temperature of the body. Every training session should begin with a warm-up.

Identify the 3 energy systems for the body.

The 3 energy systems are:

• ATP-CP system – is used for immediate energy, up to 10 seconds.

• Lactic acid or Glycolytic system – is used for short-term energy, up to about a minute.

• Aerobic or Oxidative system – is used for long-term energy production, for greater than two minutes worth of activity.

Define ATP and describe its function in the body.

Adenosine triphosphate (ATP) is the “energy currency” of the cell, because it has the ability to store large amounts of energy in the chemical bonds of its phosphates – in a form that cells can use.

(At any one time, the amount of ATP stored in the body is very small, so the body must have a continuous means of generating more.)

How is the RM target for resistance training determined?

In a single training session, the RM target is 10 RM or a target range of

3-5 RM.

Alternatively, resistance can be determined by finding 1 RM of the client and using 70 - 80% of that.

Identify the 5 different kinds of periodization programs.

Periodization is the use of variations in the resistance training program designed to first build muscle mass and then strengthen that increased mass.

• Traditional periodization involves varying volume and intensity in a patterned way.

• Step wise periodization is the use of increasing intensity while decreasing volume of exercise during the training – generally 8 reps to 5 reps to 3 reps.

• In undulating periodization, volume and intensity are increased and decreased but not in a traditional pattern.

• Overreaching periodization consists of varying the volume OR the intensity over a short period of time and then returning to the normal training program.

• Non-linear periodization is used when the client may have time constraints and a busy life.

Describe the different types of warm-ups.

There are 3 major types of activities that can accomplish efficient warm-up: general, activity-specific and passive warm-up. Often, however, warm-up exercises may be grouped as active and passive.

• A general warm-up involves rhythmic and continuous movement and callisthenic exercises. Mostly large-muscle groups are engaged, and a general warm-up is more appropriate than a passive warm-up when a demanding physical activity is to follow.

• An activity-specific warm-up includes movement that is actually a part of the main physical activity, and usually includes 8-12 minutes of dynamic stretching.

• A passive warm-up includes things like a hot shower, a massage, and heat applications.

Define and describe SMFR.

Self myofascial release (SMFR)

• SMFR is a technique used to remove knots from muscles that form during vigorous exercises or stressful activities.

• This technique incorporates the use of a foam roll or cylindrical object and body pressure to massage one’s muscles and decrease micro-adhesions that lead to the formation of muscle knots.

• Areas of the body that should be focused on when performing SMFR include: the gastrocnemius (calf muscle), tensor fascia/iliotibial tract band (hip and leg muscle), adductor (hip muscle), piriformis (gluteal) muscle, and the latissimus dorsi (triangular back muscle).

Define circuit training.

Circuit training refers to a group of activities that are performed one after the other with very little rest in between to form the workout regime. Once all of the exercises are finished, you have completed one circuit.

What are the three primary specificities necessary for muscle adaptation?

In order for adaptation to occur, the body must “think” there is a reason for adaptation. This requires an interaction of three primary specificities: mechanical, neuromuscular, and metabolic.

• Mechanical specificity involves the movements made to accommodate the specific load.

• Neuromuscular specificity has to do with the intensity of the contraction being elicited by the specific movement.

• Metabolic specificity has to do with the amount of energy required to sustain each workout and how that energy is utilized.

What does the acronym FIDM stand for and what does it refer to?

FIDM: Frequency, intensity, duration, mode

All of these are important factors to remember when preparing flexibility programs for clients.

Frequency: Clients should be advised to stretch two to three times a week.Intensity: Can be achieved by placing a client in a position of slight discomfort before maintaining stretches.Duration: Varies depending on which type of stretch is used.Mode: Should improve general stretching.

Name and define the three basic aspects of balance.

• Static balance – the most basic aspect of balance, this is the ability to maintain central balance or equilibrium while balancing on one foot.

• Peripheral balance – the ability to balance and reach away from the center of gravity.

• Dynamic balance – the ability to maintain balance while in motion.

Balance is affected by three major principles: center of gravity, base support, and the relationship between center

of gravity and base support.

Name two ways that the personal trainer can help the individual avoid overtraining.

The personal trainer should be able to identify the warning signs of overtraining, and for the safety of their clients there are certain things the trainer can do to help the client.

• Make sure the exercise regimen does not cause the client to overtrain.

• Ensure that the exercise regimen allows for an adequate recover period.

• Keep your client motivated.• Expect (and let your client know to expect) some level of

discomfort when starting a new program.• If any of the three warning signs (life signs, training signs, or

health signs) are seen, recommend that the client see a qualified clinician.

Identify one way to avoid developing dehydration with severe complications while exercising.

Dehydration is very common and can quickly become serious. To avoid developing severe medical complications from dehydration while exercising, follow these guidelines:

• Drink approximately 3 liters of liquid everyday, especially the day before a workout.

• Drink at least 2 cups of liquid two to three hours before working out.

• Replace sweat that is lost by drinking ½ cup or more of liquid every 10 to 20 minutes.

• Monitor fluid loss and do not rely on thirst to signal the next water break.

• Re-hydrate within two hours after exercising.

Describe the primary function of carbohydrates, proteins, and fats in the body.

For athletes and physically active adults, each meal should consist of 65% of the calories from carbohydrates, 15% from lean protein, and 10% from fat.

• Carbohydrates are the body’s primary source of instant energy, and are required to burn fat.

• Protein is necessary to build and repair body tissues and structures, is used in the process of synthesizing hormones and hemoglobin, and is the body’s alternative source of energy if there is an insufficient source of carbohydrates.

• Fats are needed for the proper absorption of many vitamins, minerals and supplements and function as the long-term energy storage for the body.

Describe the glycemic index.

The glycemic index is a ranking of carbohydrates based on their simplicity – simple carbohydrates have a higher GI while complex carbohydrates have a lower GI.

Classification GI Range Examples

Low GI 55 or less Most fruit and vegetables, grainy breads, pasta, legumes, milk, products extremely low in carbs (i.e., fish, eggs, meat, nuts, oils)

Medium GI 56 – 69 Whole wheat products, brown rice, basmati rice, orange sweet potato, table sugar

High GI 70 – 99 Corn flakes, baked potato, watermelon, some white rices, white bread, candy, cereal

100 Straight glucose

How many calories per gram are found in carbohydrates, proteins, fats, and alcohol?

Define electrolyte – and name the most common electrolytes.

Electrolytes are positively and negatively charged ions that carry electrical impulses, such as muscle contractions and nerve impulses, to other cells. The most common electrolytes are:

• Sodium chloride (table salt)• Potassium• Calcium• Magnesium• Phosphate• Sulfate

Define “duty of care”.

Duty of care: the responsibility a personal trainer has to protect their clients from harm, due to the service-oriented client relationship.**Clients have a right to a safe environment whether the

trainer is working for a fitness facility or on their own. As a personal trainer, it is your duty to ensure the client’s safety through every means possible – hazards must be taken care of or proper warning must be given, do not allow clients to workout with faulty equipment, and make routine checks of all equipment and exercise areas prior to a training session.

Identify the primary method used to calculate a pulse and the two most common areas to locate a pulse.

Pulse is the frequency of the heart beat, and checking the pulse is an easy way to determine one’s current heart rate or the number of heartbeats per minute (BPM).

To calculate a pulse: Count the number of heartbeats for 10 seconds then multiply by 6.

Example: 12 heartbeats in 10 seconds times 6 = 72 BPM

The two most common sites to locate a pulse are: - at the thumb side of the wrist, below the base of the

thumb (radial pulse)- on the neck just below the jaw along the windpipe and

throat (carotid pulse)

What is the formula for calculating BMI?

Body Mass Index (BMI) provides an indication of what a person’s body weight should be according to his or her height.

How to calculate BMI using kilograms (kg) and meters (m):

Weight (kg) / [height (m)]² = BMI

How to calculate BMI using pounds (lb) and inches (in):

Weight (lb) / [height (in)]² x 703 = BMI

In terms of fitness, what is VO2 max and what does it measure?

VO2 max is an indicator of the maximum amount of oxygen that a person can take in and utilize during

exercise.

VO2 max reflects the physical and cardiorespiratory endurance of an

individual.

Describe the kinetic chain and its function.

The kinetic chain consists of the muscular, articular and neural systems, and refers to the sensorimotor integration of these systems for motor output.

Each system works interdependently with the others for structural and functional efficiency.