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Trainer Test
| Question | Answer |
|---|---|
| Static stretching- what point taken for 30 seconds? | point of tension |
| Front squat vs back squat | front or back placement of bar |
| Transverse plane | horizontal abduction |
| BMI higher risk of disease | obese (30-35) |
| Two most common tests for agility | t-test and pro agility test |
| What is affected by a sprain? | ligament |
| What considered least when progressing a training program | gender |
| FITT-VP | frequency, intensity, time, type, volume, progession |
| 3 parts cardio | warm up, endurance, cool-down |
| ROM | range of motion |
| 5 types of stretching | static, dynamic, proprioceptive neural facilitation (PNF), passive, ballistic |
| static stretching | normal stretching |
| dynamic stretching | involved in a warm-up |
| PNF stretching | contract-relax (proprioceptive neural facilitation) |
| Passive stretching | someone else pushing |
| Ballistic stretching | jerky (not suitable for most people) |
| first step in setting up a personal training business | develop a business plan |
| Queen’s college step test | step onto box; 24 rpm for men and 22 for women, determine heart rate after, use table to find VO2 max |
| DOMS | delayed onset muscle soreness (not necessarily a goal of resistance training) |
| What type of cardio for client w/ no previous training experience | treadmill walking |
| Who benefits most from RPE? | older adults |
| Where to spot incline bench | between lifter’s hands |
| Isometric | same length when contracting |
| Who benefits form neuromotor exercise? | everyone! |
| First step in screening process | medical clearance |
| What only increases at submax and may decrease at max? | stroke volume |
| Isokinetic | muscle contracts over a motion at a constant speed |
| Eccentric | muscle lengthening during the action |
| Isometric | muscle length stays constant during the period of force |
| Isotonic | constant level of force production but the speed can vary |
| Vertical displacement jerk | minimal 2-4 cm |
| When to re-assess body comp? | 2-3 months |
| How long to hold stretches? | 60 seconds |
| Best resistance for obese? | squat |
| What type of resistance is used on a chains/barbell? | variable |
| First line of defense in risk management | written policies |
| Order of resistance exercises | most complicated or difficult to least so |
| Top priority when selling sessions | building rapport |
| Rockport one mile walk test | time and heart rate |
| How much vigorous intensity exercise for trained endurance athlete? | 2 hours |
| concentric | |
| Situations that cause an individual to act | triggers |
| # reps for normal person | 8-12 |
| passive stretching | assistance from trainer |
| what happens before force production increases? | hypertrophy |
| what type of insurance should trainers have? | liability |
| second step of consultation | review agenda |
| what 2 variable should remain constant in repeat tests? | energy and movements |
| what variable should be increased last with cardio? | frequency |
| what does a goniometer measure? | range of motion |
| what phase of running is one leaning forward? | acceleration |
| PAR Q purpose | to identify those who need further medical evaluation |
| What does PAR Q stand for? | physical activity readiness questionnaire |
| Primary movement of power clean | extension |
| SCT 2 most important factors for behavior change | self efficacy and outcome expectation |
| 5 point contact position | supine or seated |
| what does FITT VP stand for? | frequency, intensity, time, type, volume, progression |
| who is contraindicated for 1.5 mile test? | CHD, unconditioned beginners, should be able to jog continuously for 15 minutes |
| queens college step test | 3 minutes; 22 steps per minute for women, 24 for men |
| astrand-rhyming test | need to PARQ first; 6-minute submax to determine maximal aerobic capacity |
| YMCA submax test | four stage format to determine CRF |
| What does CRF stand for? | cardiorespiratory fitness |
| Most efficient way to determine training stress | volume load |
| 3 principles of resistance training | specificity, progression, overload |
| how many skin fold sites? | 9 |
| four spine curves | (top to bottom) cervical, thoracic, lumbar, sacral |
| flexion | decrease of joint angle (usually forward in sagittal plane) |
| extension | increase of joint angle (usually back in sagittal plane) |
| prone | lying face down |
| supine | lying straight up |
| ipilateral | on the same side |
| contralateral | on the opposite side |
| valgus | bows out |
| varus | bows in |
| abduction | movement away from midline |
| adduction | movement towards midline |
| pronation | rotates inward |
| supination | rotates outward |
| prochaska’s stages of change | precontemplation, contemplation, preparation, action, maintenance |
| social cognitive theory | describes interactions between personal factors, environmental factors, and behavioral factors |
| variable resistance devices | pulley/lever that alters resistance throughout the movement to match the strength curve |
| dynamic constant external resistance devices | (instead of isotonic) free weights; not necessarily one amount of force but constant resistance |
| length-tension relationship | an optimal muscle length at which the potential for actin and myosin binding is greatest |
| force-velocity curve | inverse relationship between muscle contraction speed and max force at that speed |
| force-couple relationship | synergistic actions of muscles that surround a joint to produce movement |
| high intensity exercise requires a ___ work to rest ratio | 1 to 10 |
| biomechanics | bodily motion and the causes behind these motions |
| what % HR is threshold | 80% |
| T-test | agility; 3 cones 5 yards apart and a 4th 10 yards away (form T) |
| Pro-agility test | like T-test (agility) but on football field |
| What’s injured in tennis elbow? | tendon outside the elbow |
| 4 reasons for no sale | failure to build value, failure to develop rapport, failure to ask for sale, inability to pay |
| how many minutes rest between max? | 3 minutes |
| what exercise may require >1 spotter? | back squat |
| what should be progressed first with cardio? | duration |
| stride length | 1.5 x leg length |
| VO2 at rest | 3.5 mL/kg/min |
| Torque | force x distance |
| How long should trainers keep records of their client’s medical history? | 3-5 years |
| Where should waist circumference be measured? | half way between xiphoid procress and umbilicus |
| High risk BMI range? | 30-34.99 (>40 is extremely high) |
| Which is least reliable for VO2 test | step test |
| What is the single best weightlifting test for total dynamic strength? | 1 RM bench |
| 3 steps of screening process | risk classification, health-history eval, medical clearance |
| tort law | civil wrong doing |
| how many CHO? | 6-10g per kg |
| alarm reaction stage | temporary decrease in performance due to DOMS |
| moderate risk definition | 2+ risk factors for CVD without symptoms |
| low risk definition | no known signs or symptoms of CV or metabolic disease |
| periodization | planned distribution or variation in training means and methods |
| who would benefit from RPE | older adults |
| what stage for setting goals | preparation |
| 3 general principles | specificity, progression, overload |
| which stage is motivation the most important? | contemplation |
| which skinfold is diagonal | suprailiac |
| what must be determined during initial session? | readiness to exercise/current stage of behavior change |
| how much rest plyos | 60 seconds |
| how much rest high intensity | 1 to 10 |
| how much rest max | THREE minutes |
| what body part touches floor for pushup test | CHIN |
| what occurs in transverse plane | horizontal abduction |
| why is bench not force output at high velocity | too slow |
| whats not intended to improve power | sprint drills |
| what % max should be done in reps | 70-85% |
| how long at 85% intensity | 30 seconds |
| How often to stretch? | 3-4 days per week |
| What's not regulated by law in every state | proper qualifications |
| What 2 phases of stride during sprinting | flight and support |
| What allows heart to fill before contraction | AV node |
| What's a bad test for young athlete | Max squat could get injured |
| Who needs RPE | older adults because of range of fitness |
| What type of equipment | commercial grade |
| What to be looking for with free weights | fatigue |
| CO | HR x SV |
| What has lowest return on investment | advertising |
| order of exercise tests | |
| When to recommend package? | after assessments! (And goals) |
| How long to wait during skin fold | 1-2 seconds |
| Which stage of change is motivation most important | contemplation |
| How many calories to decrease weight loss | 300 |
| What must be determined during initial consultation | readiness to change |
| What measure sprint speed | 40 yard dash |
| SPO | specificity, progression, overload |
| Second most common claim | injuries from equipment |
| Moderate risk | 2 or more risk factors but not signs of CVD |
Created by:
melaniebeale
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