Download Level One Exam 2015 Nautilus Answer Key

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Level One Training Certification Exam
1. Explain the differences between exercise and recreation. (1 pts)
Exercise
Recreation
Not fun
Fun
Physical
Mental
General
Specific
Universal
Personal
Logical
Instinctual
2. Name the different benefits between cardio training and proper strength training. (4 pts)
CARDIO
STRENGTH TRAINING
1.Increased heart/lung efficiency
1. Increased muscle size, strength & endurance
2. Increased stroke volume
2. Increased resting metabolism
3. Decreased RHR & BP
3. Increased heart/lung efficiency
4. Increased O2 consumption
4. Increased bone density
5. Improved sleep, digestion & elimination
5. Increased flexibility
3. Are the first two repetitions or the last two repetitions the most dangerous and why? And what do you say to a
client during the last two reps? (2 pts)
The first 2 because the specific muscle and joint are cold and need warming up. During the first 2 reps the
muscle’s strength is at its highest and has the potential to overload both the joint and the muscle with
accelerated forces.
Give the client an end in sight by # of reps or # sec. Give them a reason to finish and explain how this work
will benefit them. Explain how these last few reps will get them closer to their personal goals.
4. Is flexibility genetic and will strength training decrease joint flexibility? Why or why not? (2 pts)
Flexibility is genetic. Strength training increases flexibility because as a muscle cell grows is helps to increase
the space between bones allowing for more movement in the joint. By strengthening the muscles and
connective tissues, the integrity of the joint grows. When your muscles atrophy it pulls your bones closer
together.
5.
Does cardio training improve flexibility? Why or why not? (2 pts)
Cardio training does not improve flexibility it actually decreases flexibility. Cardio training only involves midrange of motion. You are also contracting the muscle and you are not bringing the muscle through full ROM.
6.
Who has a better strength advantage, a person with longer limbs or with shorter limbs?
______________________ Why? (1 pt)
Shorter - They have less distance to move the weight.
7.
Who has a strength advantage, a person with a near tendon insertion or far tendon insertion point?
________________________ Why? (1pt)
Far – They have a greater muscle force and greater leverage.
8.
At what age for a male and what age for a female does muscle loss occur and how much muscle is lost
thereafter every year of life? Explain how this is a contributing factor to adult weight gain? (2 pts)
Men 21-25 years old. Women 14-16 years old. Each year thereafter a ½ lb. of lean muscle is lost. Both gain 1½ lbs. of
fat every year as well. Weight is gained because each lb. of muscle needs approx. 50 extra calories to stay alive on
your body. By forty 400-500 fewer calories burned daily.
9. How does strength training ultimately affect blood pressure after exercise? (1 pt)
Temporary increase, helps lower for the future
10. What are the three types of muscle fibers? (1pt)
1. Type I – Slow Twitch
2. Type IIa – Fast Twitch
3. Type IIx – Fast Twitch
Which one is better for endurance? Slow Twitch (1pt)
Which fibers are called upon during strength training to failure? All Fibers (1pt)
11. What are the 2 components of muscle and the percentage of each? (1pt)
1. Water 75%
2. Protein Filaments 25%
12. What are the names of the two protein filaments? (2pts)
1. Actin/thin
2. Myosin/thick
13. Can most women build large bulky muscles like men? ‫ ڤ‬Yes ‫ ڤ‬No (1pt) Explain why they can or cannot?
No. They do not have the amount of testosterone and they generally have smaller muscles bellies
than men.
14. What is the BEST way to burn body fat and explain why? (2 pts)
The best way to burn body fat is to build muscle. If you add approximately 3 lbs of muscle to an
untrained individual they will burn about 115 extra calories per day. Their resting metabolism has
gone up approximately 7%. Cardiovascular exercise only burns calories while a person is
performing the activity. Even if a person performed cardiovascular exercise for an hour every day,
it would still take them two to three weeks to burn one pound of fat (3500 calories). Most people
would eventually burn out or give up.
15. What are the advantages of using Nautilus machines as opposed to free weights? (2pts)
Direct Resistance, Variable Resistance, Balanced Resistance
Resistance in full stretch and full contraction
Safer (no barbells or dumbbells to fall or drop)
Keeps movement through the correct plane of motion
Rotary Resistance
16. True or False: (1 pt each)
a. You should do 4-6 lower body exercises. T or F
b. Fatigue should occur during the 7th repetition on a regular set. T or F
c. If you have performed 11 repetitions you should stop. T or F
d. Strength can be a cardiovascular exercise if you have the correct weight and move quickly between
machines? T or F
e. Strength training makes you inflexible. T or F
f.
You should attempt to increase the number of repetitions or the amount of weight or both each time
you workout. T or F
g. Machines work stabilizer muscles, build muscle and help develop control over balance.
T or F
h. Most activities of daily living occur in the sagittal plane. T or F
i.
Bicep Curl occurs in the sagittal plane of motion. T or F
j.
Abduction and Adduction occur in the transverse plane. T or F
17. Define the following terms: (1 pt each)
Pre-exhaustion
A rotary (isolation) exercise to fatigue the target muscle followed by a linear
(compound) exercise to bring in fresh muscles
Breakdown
Perform 8-10 reps then decrease weight by 10-20% for 2-4 reps
Super slow
10 second positive followed by 4 second negative for 5-8 reps. Weight should be
decreased 5%
One and a
quarter
Full positive, ¼negative, ¼ positive, full negative for 5-8 reps. Weight should be
decreased 5%
Momentary
Muscular Failure
The depletion of the chemical energy (ATP) in the muscle.
The accumulation of lactic acid. Always occurs in positive movement.
Eccentric
Contraction
When the muscle being worked lengthens to lower the weight. The negative
contraction.
Concentric
Contraction
When the muscle being worked shortens to raise the weight. The positive
contraction.
18. List the joint actions, prime mover muscles and movement path for each exercise: (1/3 pt each) (30all)
Exercise
Joint Actions
Prime Mover Muscles
Isolation or
Compound
Leg extension
Knee extension
quadriceps
Isolation
Leg curl
Knee flexion
hamstrings
Isolation
Abduction
Hip abduction
abductors (glutes)
Isolation
Adduction
Hip adduction
adductors (inner thighs)
Isolation
Leg Press
Knee & hip extension
glutes, hamstrings, quads
Compound
Row
Shoulder ext/Elbow flex
lats and biceps
Compound
Chest Press
Shoulder hor. Add/elbow
ext.
chest and triceps
Compound
Lateral Raise
Shoulder abduction
deltoids
Isolation
Ab Crunch
Trunk flexion
Rectus abdominus
Isolation
Bicep Curl
Elbow flexion
biceps
Isolation
19. Circle the best answer: (1 pt each)
Aerobic metabolism is best described as:
a. Energy that is supplied by the presence of creatine phosphate
b. Energy that is supplied by the presence of fatty acids and lactic acid
c. Energy that is supplied when oxygen is available
d. None of the above
20. A client’s heart rate has dropped from 80 beats per minute at the beginning of their program, now 8 weeks later
the client’s heart rate is now 62. You can best explain the drop is due to:
a. Decreased VO2 Max
b. Increased stroke volume
c. Decrease stress
d. Decreased muscle endurance
21. If a client’s caloric intake goes above calorie expenditure, the client will experience: a. Weight loss
b. Fat loss
c. Muscle loss
d. Weight gain
22. If you are not able to continue the routine as written because the equipment you need is occupied, the best
solution is to
a. Disregard the routine
b. Move on to the next machine in routine order
c. Choose an alternate exercise engaging the same muscle group you were to use
d. d. None of the above
23. You are on the last few reps of a leg exercise and the client’s legs start to quiver. You should:
a.
b.
c.
d.
Continue because the client has not reached momentary muscular fatigue
Stop because the client has reached momentary muscular fatigue
Tell the client to rest for a second
None of the above
24. Design a routine with the following emphasis: (2 pts each – EXAMPLES below)
Quadriceps and Pectorals:
Glutes and Shoulders:
1.Leg Extension SS
1.Abduction 1/4
2.Leg Press
2.Leg Press
3.Leg Curl
3.Leg Extension
4.Lunges
4.Leg Curl
5.Wall Sit
5.Ball Squat/Band lateral walk
6.Pec Fly 1/4
6.Lateral Raise
7.Chest Press
7. Wt. Assisted Dips
8.Row
8.Pullover
9.Lateral Raise
9.Row
10.Wt. Assisted Dip
10.MB Front Raise
11.Ab Crunch
11.Abs
12.Leg Extension or Leg Press
12.Lunges
Arms and Abs:
1.Bicep Curl
2.Row
3.Tricep Extension
4.Chest Press
5.Lateral Raise
6.Leg Extension
7.Leg press/Lunges
8.Abduction
9.Adduction
10.Wt. Asst. Chin or Dip
11.Abs on Floor
12.Ab Crunch
25. What are some guidelines a trainer should follow exercising a person with hypertension (high blood pressure)?
(1 pt)
Medical clearance, blood pressure should be checked, proper warm-up & cool down, light grip, no overhead
movements, no static contractions, must breath properly, 60% - 70% MHR
26. What are some concerns a trainer should have while exercising a pregnant woman and her limitations? (1 pt)
Strengthen back, triceps, lower back, decrease ROM on Abd/Add, no floor after 4 months, MUST wear heart rate
monitor, 60%-70% MHR, MUST have medical clearance
27. List 3 benefits of a youth strength training program? (1 pt)
Increased bone density, increased strength, increased self-esteem, stronger ligaments & tendons, improved sports
performance
28. What three exercises should be avoided when a client is complaining of active shoulder pain? (1 pt)
Chest press, pec fly, dips, lateral raise, pushups, overhead press
29. The process by which we need oxygen to create ATP is called? (1 pt)
Aerobic respiration, glycolysis, Krebs Cycle
30. The scale used to determine how intense an individual feels that they are working is called? (1 pt)
Rate of Perceived Exertion
31. What is the correct THR zone for a healthy 27 year old? (1 pt)
144 – 164 (75-85%)
32. The prime mover muscles for the Compound Row are: (1 pt)
Lats and Biceps
33. A client says that they want to lose body fat and that they are going to increase their cardio to do so. Do you
agree and motivate them? Please Explain. (1 pt)
No, you explain that cardio does not burn body fat, strength training and building muscle mass does etc.
34. Who would have an advantage doing a 50lb bicep curl? (1 pt)
a. The person with the shorter limb length
b. A younger person
c. An older person
d. The person with the longer limb
e. The person with the greatest cardiovascular endurance
35. Protocol states that we should train larger muscles first. Which exercise would be the best choice to start a 12
exercise routine? (1 pt)
a. Hip adduction
b. Calf raises
c. Bicep curl
d. Hip abduction
36. What are the 4 muscles that make up the rotator cuff? (1 pt)
Teres major, Supraspinatus, Infraspinatus, Subscapularis
37. Design a workout you would give to a client who was complaining of lower back pain. Be as specific as possible:
(3 pts) – Example below
1. Leg Curl
2. Leg Extension
3. Hip Abduction (dec. ROM)
4. Hip Adduction (dec. ROM)
5. Tricep Extension
6.Chest Press
7.Row
8.Bicep Curl
9.Pullover
10. Abs on Floor (dec. ROM)
11.Pelvic Slides (stabilization
exercises)
12. Stretch