Neta Personal Trainers Certification
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| When is the best time to find Resting Heart Rate? | In the morning after a good night sleep and before you get out of bed.
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| When at rest a persons heart beats about how many times per minute? | 60-100 times per minute.
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| Resting heartrate usually rises with | Age
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| Resting Heartrate is generally lower in | Physically fit people.
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| What is the study of a persons bone dimensions,muscle and andipose fat tissue? | Anthropometric Measurments
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| Cardioresperatory Endurance is also known as | CRE
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| What does it mean when muscles have the ability to exert maximal force against a resistance? | Muscular Strength
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| Anthropometric Measurements used for adults usually include ________, ______,______,_______ and ________. | Weight, height, Waist to Hip Ratio, BMI, Percentage of body fat
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| The maximal Capacity of the hear,blood vessels and lungs to deliver oxygen to the working muscles is. | (CRE)or Cardioresperatory Endurance
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| What Type of ability allows a joint to move through a full range of motion? | Flexibility
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| What alllows muscles or muscle group to exert force against a resistance for a sustained period of time? | Muscular Endurance
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| The series of fitness evaluation should be performed in what order. | 1)Resting Measurements
2)Anthropometric Measurements
3)Cardiovascular Assessment
4)Muscular Strength and Endurance
5)Flexibility or ROM
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| By Palpating the radial or cartoid pulse the _____________ can be located | Heart Rate
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| Pressing to hard on the cartoid artery can result in a | Reflexive lowering of the Heart Rate.
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| Normal resting heart Rate can range from ____to ____ bpm. | 60-100 bpm
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| A resting HR <60 bpm is called | Bradycardia
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| A rest HR >100 bpm is called | Tachycardia
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| How long should you count bpm to get an accurate RH? | One full minute.
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| It has been found that what type of exercise can lower resting heart rate? | Regular Cardio exercise.
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| What is the first Korotkoff sound/beat called? | Systolic Pressure
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| What is the second Korotkoff sound/beat called? | Diastolic Pressure
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| What measurements can be used to determine a baseline frome which to assess changes in body composition? | Circumference or girth measurements
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| What does Android Obesity mean? | Apple Shaped
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| What terms can be used in reference to more fat on the trunk? | Apple Shaped or Android Obese
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| Trunk fat provides an increased risk of | Hyper tension, Type 2 Diabetes,Dislipidemia, Coronary Artery Disease and Premature Death
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| Gynoid Obesity means _______ _______and fat distributed in the ______ and_______. | Pear Shaped an Hips and Thighs
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| Which Type of body presents more risks? a)Apple Shaped b)Pear Shaped | Apple Shaped
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| What measurement is used to assess an individuals regional fat distribution? | Waist to Hip Ratio
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| How is Waist to Hip Ratio calculated? | Dividing Waste Circumference by Hip Circumference.
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| 1 lb =______ kg | .45 Kilograms
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| 1 in =______m | .0254 meters
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| Maximal Graded Exercise Test is what type of test? | Cardiorespiratory test
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| Where is a Max Graded Exercise test Done? | In a Clinical Setting
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| What is a Max Graded Exercise test used to identify? | People at risk of a coronary event
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| What does Max GXT stand for? | Maximal Graded Exercise Test
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| Max GXT involves testing someone to their______ ______of _______. | Max level of exertion
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| The PAR Q is designed to identify clients who may have _________issues. | Health
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| What does CAD stand for? | Coronary Artery Disease
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| Blood Pressure taken on 2 seperate occasions at >140/90 means the person is__________. | Hypertensive
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| A person taking antihypertensive Meds and their BP is >140/90 means the person is_______. | Hypertensive
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| A person with diabetes with a BP >130/80 is ___________. | Hypertensive
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| An individual_______(sex?)with a waist Circumference >102cm(>40inches) is considered what? | Obese
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| A_________with a waist circumference of >88cm(>35inches)is considered what? | Obese
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| Risk of what disease increases in men >45? | Coronary Artery Disease
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| At what age does CAD affect women? | >55
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| An individual with known cardiac,pulmonary or metabolic disease or has one or more signs or symptoms is considered a _________ __________. | High Risk
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| An older individual (men>45, women >55) or meet the criteria for two or more major risk factors are considered what type of risk? | Moderate
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| A younger individual (man <45,woman<55)who does not have any signs or symptoms that may suggest a health problem and does not meet criteria for anymore than one major CAD risk is considered What type of risk? | Low
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| Which side of the body should be measured first? | Right
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| Maximal Oxygen Consumption is also known as what? | (VO2max)
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| (VO2max) stands for what? | Maximum Volume of Oxygen
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| VO2max may be measured during ________ or estimated through any type of _________ ________. | GXT or any number of Field Tests
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| (1-RM) Stands for what. | 1 Rep Max
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| What protocol has been used to assess muscular Strength. | (1-RM) 1 Rep Max Test
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| How much weight is lifted during a 1 rep max test? | As much as possible for 1 rep with GOOD FORM and TECHNIQUE.
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| How many reps are done during (1-RM)Test? | ONE
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| What is an example of a muscular endurance test that uses absolute workload? | YMCA Bench Press Endurance Test
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| Calisthetic type exercises may also be used to assess __________ endurance. | Muscular Endurance
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| During the YMCA Bench Press Test men lift a ____lb ________ ________ and women lift a _____lb _______ ________ for as many ______ as possible. | Men 80lb barbell
Women 35lb barbell for as many reps possible.
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| The Pushup Test and the Partial Curl Up Test are exampls of what type of exercises? | Calisthenic
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| What test is done to assess cardiovascular fitness and classify fitness level? | YMCA 3 Minute Step Test
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| What equipment is involved in the YMCA 3 Minute Step Test | Metronome
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| The metronome used during the YMCA 3 Minute Step test should be set to ______bpm (_____step cycles per minute). | 96 bpm
24 step cycles Per minute
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| Before performing the YMCA 3 minute Step Test You should allow the client to go through a ____ minute _______ _______ and allow the client to ________ for a short time. | 5 minute warm up and
Practice
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| Upon conclusion of the YMCA 3 Minute Step Test The client is to _______ _______ and count their heart rate for a full _____. | Sit down and count their HR for 1 full minute.
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| What tests are done to assess abdominal muscle endurance? | A)Partial Curl-up Test
B)Alternative Abdominal Strength Test
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| In both abdominal endurance tests the clien lies in what position? | Supine Position.
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| What test is done to assess the low back and hamstring flexibility? | Sit and Reach Flexibility Test
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| What equipment is used during the Sit and Reach Flexibility Test | Tape measure, yard stick or a
Sit and Reach Box
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| What tests are performed to assess an individuals balance? | A)Balance Assessment Protocols
B)Romberg Tests
C)Tandem Walk
D)One Leg Stand
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| Upper Cross Syndrome is a _________ _________ Pattern | Postural Distortion Pattern
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| Upper Cross Syndrome is a Postural Distortion Pattern Characterized by a | Forward head and rounded shoulders
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| Upper Cross Syndrome is common among what type of population? | Sedentary Populations
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| Upper Cross Syndrome involves functionally ______ or _________ muscles as well as functionally _______ or ________ muscles | functionally tight or overactive muscles as well as functionally weak or inhibited muscles.
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| What postural distortion pattern is characterized by various tight and weak muscles through the torso, hips and legs causing an anterior pelvic tilt and increased lumbal lordosis? | Lower Cross Syndrome
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| What postural distortion pattern is associated with an anterior Pelvic Tilt and increased lumbar lordosis? | Lower Cross Syndrome
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| What tests can be performed to assess an individuals balance? | A)Romberg Test
B)Tandem Walk
C)One Leg Stand
D)Chair Stands
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| What are the five fitness components that should be included in a well designed exercise program? | A)Cardioresperatory Endurance
B)Muscular Endurance
C)Muscular Strength
D)Flexibility
E)Body Composition
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| What Principal is used to design an appropriate cardioresperatory endurance exercise? | F.I.T.T.R.
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| What is the F.I.T.T.R based on? | F.I.T.T.R. is based on an individuals fitness level.
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| How many training principals are there? | There are 4 training Principals.
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| The 4 training principals can be used to develop exercise programs for individuals based on what 4 goals? | Overload, specificity,progression and reversibility.
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| Overload,Specificity,progression and reversibility are all used in an exercise program based on the 4 _______ principals. | 4 Training Principals
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| Metabolic Method is also known as__________? | MET stand for metabolic method.
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| What way can exercise intensity be measured based on heart rate? | HRM or the Heart Rate Method
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| What doess MHR stand for? | MHR stands for Maximal Heart Rate.
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| The highest heart rate obtainable during exercise is _________ _________ _________. | Maximal Heart Rate is the highest heart rate obtainable during exercise.
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| CRE is an areviation for what? | Cardioresperiratory Endurance
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| What does the heart,blood vessels and lungs need in order to deliver oxygen and nutrients to the working blood vessels? | Cardiorespiratory Endurance CRE
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| Dyspnea scale is a method used to determine if an individual is what? | the Dyspnea Scale is used to determine if an individual is exercising at too high of an intensity.
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| Dyspnea Scale is based on their _________ and _________ of _________. | Dyspnea scale is based on their rate and difficulty of breath.
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| (CRE)Cardiorespiratory Endurance workouts must be designed to keep clients within their individualized _______ __________ _______, in order to achieve optimal results. | Training Zone
Cardiorespiratory fitness results
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| What refers to the ratio of lean body mass to body fat | Body composition refers to the ratio of lean body mass to body fat.
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| What is developed by performing a low number of reps with high levels of resistance? | Muscular strength
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| What is achieved by performing a high number of reps using low levels of resistance. | Muscular Endurance
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| What is the joints range of motion called? | Joint Mobility
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| What can be improved through a well designed stretching program for all major muscles? | Flexibility
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| What is comprised of muscles,bones,ligaments,tendons and internal organs? | Lean Body Mass
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| What consists of essential fat and stored fat? | Body Fat
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| What is the primary role of stored fat? | To reserve energy for later use
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| What can be improved by increasing the amount of lean muscle mass trough resistance training and decreasing body fat through __________ and ___________ | Body Composition
Diet and exercise
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| A CRE training response is an increase in.... | Increase in Heart rate and breathing is a CRE training response.
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| THe principals of overload, specificity, progression and reversibility must be applied to achieve what effect? | Training
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| What way can a trainer measure exercise intensity? | Rate of Percieved Exertion
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| What Principal is the gradual increase in total workload? | Progression Principal
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| What principal are they referring to when they say "If you don't use it you'll lose it" | Reversibility Principal
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| What happens when normal exercise is no longer applied? | Reversibility principle in other words regression will occur.
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| S.A.I.D. stand for? | Specific Adaptation to Imposed Demand
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