Download Chapter 8 – ENERGY SYSTEMS

NATIONAL COLLEGE OF EXERCISE
PROFESSIONALS
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Chapter 1 – WHAT IS PERSONAL TRAINING
1. Name at least 5 benefits of exercise.
Chapter 2 – FIVE COMPONENTS OF FITNESS
1. What are the five components of fitness?
2. What is a calorie?
3. Define active stretching. Give an example.
4. Define passive stretching. Give an example.
5. Define static stretching. Give an example.
6. Define ballistic stretching. Give an example.
7. What is the blood pressure?
8. What is the formula for training heart rate?
9. Define endurance.
10.Define strength.
11.Define power.
12.What is your core?
Chapter 3 – HEALTH HISTORY
1. List at least 5 cardiac risk factors.
2. List at least 3 signs and symptoms of cardiopulmonary disease.
3. What are the 3 risk stratifications?
Chapter 4 – ASSESSMENTS
1. Why do we start any program with assessments?
2. What is the purpose of the overhead squat?
3. What is the purpose of the push-up hold?
4. Why do we assess leg lowering?
5. What does the term multi-planar mean in the multi planar step and
hold?
6. What are the bio-motor abilities?
Chapter 5- NUTRITION
1. What are the 4 components to a healthy eating strategy?
2. What are the 6 essential nutrients?
3. How many calories are given off from 1 gram of protein? Carbs? Fat?
4. How do you measure body fat?
Chapter 6 – PROGRAM DESIGN
1. What is the heart rate intensity for a beginner in the testing phase?
2. What are the 3 tests given in the testing phase?
3. Why do we test anyone?
4. What is the goal of Level 1 resistance training? Level 2? Level 3?
Level 4? Level 5?
5. How many reps do you do for hypertrophy (to get bigger)?
6. How many reps do you do to increase strength?
7. How many reps do you perform to increase muscular endurance?
Chapter 7 - PHYSIOLOGY
1. What is a motor unit?
2. What is the all or none principle?
3. What is a slow twitch muscle? What type is it?
4. What is a fast twitch muscle? What type is it?
5. What is the function of a muscle spindle?
6. What is a golgi tendon organ?
7. List 4 components of the sliding filament theory.
8. What is a crossbridge?
9. What are the 3 types of contractions?
10.Describe how the types of contractions work with force.
Chapter 8 – ENERGY SYSTEMS
1. What is another name for energy system?
2. What are the 3 energy systems?
3. What is the time and intensity associated with each energy system?
(Hint: look on chart of energy systems)
Chapter 9 – ANATOMY
(The most extensive chapter to study!)
1. What is the force around a joint called?
2. How can you increase the force around a joint without increasing
load?
3. What are the curves of the spine called and where are they located?
4. What are the bones of the spine?
5. What is in between the bones of the spine? (except the sacrum and
coccyx)
6. Where is the sacroiliac joint? What 2 bones make up the SI joint?
7. What bones make up the shoulder complex?
8. Name 2 joints of the shoulder complex?
9. What muscles act as ligaments and hold the gleno-humeral joint
together?
10.What bones make up the elbow?
11.What muscles Abduct the hip?
12.What muscles extend the knee?
13.What muscle extends the knee AND flexes the hip?
Chapter 10 – MECHANICS OF EXERCISE
1. What should you do before you move (create mobility)?
2. What muscle is integral in posture?
3. What are the joint actions of the hip, knee and ankle during the
CONCENTRIC phase of the squat? (pushing up)
4. What are the joint actions of the shoulder, elbow and scapula during
the CONCENTRIC phase of the bench press?
5. What are the joint actions of the shoulder, elbow, and scapula during
the CONCENTRIC phase of a seated row?
Chapter 11 – POSTURAL DYSFUNCTIONS
1. What are the possibly tight muscles of someone who has rounded
shoulder pattern?
2. What are the possible tight muscles of someone who has pelvic tilt
pattern?
3. What are the possibly tight muscles of someone who has pronation
pattern?