NFPT Review 2022 Question and Answers

Is the condition of your current state of being, related to the absence of disease or injury. - ANSWER Health ADLs stands for: - ANSWER Activities of Daily Living Which exercise concern(s) would you, as a personal trainer, recommend that your client see a highly trained physiologist or physician for a determination and prescription of an appropriate training regime? - ANSWER Respiratory disease; Joint injury; Cardiovascular disease The point at which muscle joins the stationary bone at the end closest to the body is the - ANSWER origin The strong connective tissue that connects muscle to bone is called - ANSWER tendon There is an average of ___ muscles in the adult human body. - ANSWER 656 The average adult has how many bones? - ANSWER 206 A tough but flexible connective tissue that covers the end of each bone is called - ANSWER cartilage Blood travels away from the heart, carrying oxygenated blood to the body, through ________; and deoxygenated blood comes back to the heart through _____. - ANSWER arteries; veins This muscle controls the overall breathing process. As it contracts it flattens, causing air to be sucked into the lungs; and when it relaxes the air in the lungs is forced out. - ANSWER Diaphragm What division of the nervous system sends and receives information, and contains the brain and spinal cord? - ANSWER Central Nervous System (CNS) What part of the digestive system does most absorption of nutrients occur? - ANSWER Small intestine The Knee is ______ to the hip and ________ to the ankle. - ANSWER distal; proximal A tendon; - ANSWER Connects muscle to bone Ligaments are ____ elastic than tendons and are ____ prone to tearing than tendons. - ANSWER less; more Commonly called the 'Prime Movers', these are the muscles that contract to create the ROM through the joint, they are the muscles primarily responsible for the movement. - ANSWER Agonists These muscles, sometimes referred to as 'neutralizers', provide for assistance of the prime mover/s/ by neutralizing the force of the movement through the plane of motion. - ANSWER Synergists The triceps are the __________ to ______ - ANSWER Antagonist to biceps The quadratus lumborum stabilizes the spine in - ANSWER all planes The internal and external obliques ______ the trunk - ANSWER rotate Which exercises are best for the quads? - ANSWER Lunges, squats, and leg press Which exercises are best for hamstrings? - ANSWER Stiff leg deadlift, leg curl and reverse lunges What is the main function of the rectus abdominis? - ANSWER Flexion The hamstring muscles are: - ANSWER Biceps femoris, semimebranosis and semitendonosis The gluteus maximus _______ the hip - ANSWER extends What four muscles make up the quadraceps? - ANSWER Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius The ______________ crosses the hip joint and the knee - ANSWER Rectus femoris The latissimus dorsi performs _______ motions through the arms - ANSWER Pulling Approximately what percentage of the cells in your body are muscle tissue cells? - ANSWER 60% This is the smallest unit of a chemical compound. - ANSWER Molecule Skeletal muscle is under _________ control, and smooth muscle is under ___________ control. - ANSWER voluntary; involuntary An individual muscle fiber, or _______, is the actual cell found in muscle tissue. - ANSWER myocyte The process of _______ occurs whereby a given muscle tissue will shrink as the result of it not being used; conversely, the process of ___________ occurs whereby a given muscle tissue enlarges due to use/overuse. - ANSWER atrophy; hypertrophy This is made up of one motor neuron, its axon and muscle fibers that are of the same type; when it is activated all of its fibers contract. - ANSWER Motor Unit Commonly referred to as the 'powerhouse' of the cell, these organelles inside a cell that work primarily to produce the energy needed for daily activity and recovery. - ANSWER Mitochondria "Free" ribosomes are found floating inside cell cytoplasm; "Membrane-bound" ribosomes are found in the: - ANSWER Rough Sarcoplasmic Reticulum Ribosomes are: - ANSWER Protein builders The mitochondria produces energy aerobically in the form of ___ which is used during contractions as well as for daily activity and recovery of energy needs. - ANSWER ATP Myofibrils are comprised of the myofilaments _____ and ______. - ANSWER actin; myosin From smallest structure to largest structure, which is correct? - ANSWER Actin & Myosin, Myofibril, Muscle Fiber, Motor Unit During isotonic concentric contraction, which of the below refers to joint flexion and extension occurring with each repetition where external resistance does not change; such as with standard dumbbell, barbell, or bodyweight training. - ANSWER Dynamic Constant External Resistance (DCER) This type of contraction, sometimes referred to as 'positive lifting' is where a shortening of the length of the muscle occurs as you lift a given load; weight/tension stays constant, and speed or number of reps can vary. - ANSWER Isotonic concentric All muscle fiber types have: - ANSWER exactly the same internal components, but of varying numbers and sizes This fiber type has very few mitochondria, restricting the duration of its contraction. - ANSWER White, fast twitch What is the order of motor unit recruitment in a high rep set? - ANSWER Red Slow; Red Fast; White Fast Depleting energy recruitment results in increased muscle energy storage, but minimizes the involvement and growth of the __________________ motor units, which are known to have the greatest potential for growth. - ANSWER white, fast twitch This type of training, also known as 'power training' or Olympic style lifting, is where the athlete lifts, accelerates, and then immediately releases the weight, rather than slowly lowering it, forcing the recruitment of fast twitch muscle fibers. - ANSWER Ballistic training Performing Olympic style lifting causing a maximum contraction against a sub-maximal resistance, and forcing the recruitment of fast twitch fibers, is this type of motor unit recruitment: - ANSWER Contractile Speed Recruitment A stretching technique that uses the reflexive relaxation reaction of the antagonist muscle/s/ during the contraction is known as: - ANSWER Proprioceptive Neural Facilitation (PNF) This sensory nerve ending; embedded among the fibers of a tendon, protects against too much contractile force by 'shutting down' the muscle contraction just short of injury. - ANSWER Golgi Tendon Organ (GTO) Is "The Pump" good for size and strength increase? - ANSWER No, because it inhibits contractions causing premature failure The greater the oxygen taken up by the muscles during resistance exercise, the slower the use of - ANSWER stored muscle glycogen During what rep range does Myofibril failure occur? - ANSWER 4 to 6 rep range Intermediate failure occurs to what type of muscle fiber? - ANSWER Red, fast twitch During what rep range does Mitochondrial failure occur? - ANSWER 20 to 25 rep range Resistance exercise and a healthy diet will promote the body's use of ______________ to provide fatty acids and glycerol to replete the exhausted muscle stores. - ANSWER adipose tissue To optimize the fat conversion effects of resistance training, perform: - ANSWER high rep, low intensity, long duration using compound movements What are the smooth muscles in the body? - ANSWER Digestive, Respiratory and Vascular tissue The process by which blood is carried away from the heart to the body is: - ANSWER Systemic Cirulation The process by which blood flows between the heart and the lungs is: - ANSWER Pulmonary Circulation The left ventricle wall of the heart will adapt to resistance training by getting ____________________; and it will adapt to aerobic training by becoming _____________________________. - ANSWER Thicker and stronger; thinner with increased blood capacity From the chambers of the heart; the arteries carry the blood ____; while veins carry the blood __. - ANSWER away; in Fluids constantly move across separating membranes is order to maintain osmosis. Fluid that is found outside of the cell is called ___________________, and it includes the ____________ that transports elements like hormones, proteins and nutrients where the body needs them. - ANSWER extracellular fluid; blood plasma The actual amount of blood pumped from the left ventricle of the heart in one beat is called - ANSWER Stroke volume The protein that carries oxygen in the blood to the body is called __________; the protein carrier of oxygen in the muscle tissue is called _________. - ANSWER hemoglobin; myoglobin The difference in oxygen content between arterial and venous blood is referred to as: - ANSWER a-VO2 difference Insulin does which of the following: - ANSWER Removes glucose from the blood stream _____ is also known as "bad" cholesterol; while _____ is "good" cholesterol. - ANSWER Low density lipoproteins (LDL; High-density lipoproteins (HDL) All physical and chemical reactions in the body that use or convert energy is called: - ANSWER metabolism What does the liver change all simple sugars into? - ANSWER glucose These sensors detect blood pressure. - ANSWER Baroreceptors To restore homeostasis, signals will be sent to the ____________ if/when imbalances in blood chemicals or blood pressure are detected. - ANSWER hypothalamus One of the main functions of the pancreas is to regulate blood sugar levels. It does this by secreting the hormones: - ANSWER glucagon and insulin Which hormone is responsible for removing glucose from the blood stream? - ANSWER Insulin Basically nutrient metabolism can be broken up into two (2) distinct parts: - ANSWER Anabolism (the synthesis of all compounds needed by the cell) & Catabolism (the breakdown of molecules for energy) Simple sugars are taken up in the blood rapidly, but the muscles and liver can only take up the product, glucose, very slowly; therefore, if there is an over-abundance of glucose to be stored as the result of ingesting too many simple sugars - where is it stored? - ANSWER Fat cells Which of the following would be a reason that the liver would not be able to provide glucose for the blood? - ANSWER Over-exertive exercise; Extreme dieting or fasting; Liver disease or failure When is the optimal time for ingesting simple sugars? - ANSWER Immediately following an intense workout _________ fiber is not digestible; _______ fiber is digestible. - ANSWER Insoluble; soluble At least how many grams of carbohydrates should be ingested daily, by the average healthy adult, to spare amino acids, proteins and other energy reserves from being converted and used for energy? - ANSWER 156 grams The only usable form of simple sugar in the body is: - ANSWER glucose In the absence of ______ during intense aerobic activity, muscle tissue will be ____________ to provide for the balance of the energy needed to keep up with demand. - ANSWER glucose; cannibalized A method for avoiding the occurrence of cannibalism of intracellular proteins in the working muscles during intense resistance exercise is to: - ANSWER Eat protein regularly and ingest an easily absorbable carbohydrate about 15 minutes before workouts. If your client struggles with weight loss, it could be because of: - ANSWER heredity factors; over-consumption of 'junk' food Ingested fats are broken down into: - ANSWER Triglycerides, phospholipids, cholesterols ____________ is the packaged form of broken down fats that provides for fat transport to adipose tissue or the liver. - ANSWER Chylomicrons When protein is ingested, it moves to the stomach where it is acted on by the enzyme - ANSWER Pepsin How many grams of protein can be assimilated in 3 to 4 hours? - ANSWER 20 An amino acid may enter the metabolic processes as either ________ or __________. - ANSWER pyruvate ; acetyl CoA If the duration of intense exercise is too great, _________ are depleted and must be replaced immediately, this replenishment takes precedence over tissue repair. - ANSWER Catalysts Proteins become broken down into: - ANSWER Amino acids When your are excreting more nitrogen than you are ingesting, you are: - ANSWER Decreasing lean tissue What is the only form of energy, manufactured by the mitochondria, that muscles can use? - ANSWER Adenosine Triphosphate (ATP) The chief carbohydrate storage form of glucose is: - ANSWER Muscle Glycogen How many seconds of ATP are stored in cells for immediate use? - ANSWER 4 seconds During a muscle contraction, the muscle cell membrane is: - ANSWER Impermeable; nothing can get in or out of the cells The production of ATP in the absence of oxygen is called: - ANSWER Anaerobic glycolysis ________ is the end product of glycolysis in the presence of oxygen. - ANSWER Pyruvate Aerobic metabolism is also called: - ANSWER Cell respiration