NESTA PFT Exam Prep 2023 with complete solution questions and answers

What are the four steps in "Bridging the Gap"? Assess, Design, Instruct, Re-assess What is an implicit goal? Implied but not mentioned What is an explicit goal? Goals that are mentioned What is the kinetic chain, and what is it's function? Composed of nervous system, muscular system, and skeletal system. Chain of systems that link together to create human movements. What is smooth muscle tissue? Involuntary actions (digestive tract, bladder, uterus, blood vessel walls) No striations What is cardiac muscle tissue? Involuntary but has some striations; Heart What is skeletal muscle tissue? Voluntary movements; all muscles controlling movements What are the three layers of muscle fascia? Epimysium (outer), perimysium, endomysium (inner) What is mechanoreceptors? Respond to touch, pressure, vibrations, or stretch. What is thermoreceptors? Respond to changes in temperature. What is nociceptors? Respond to painful stimuli. What is photoreceptors? Respond to light to allow vision. What is chemoreceptors? Respond to chemical stimuli (food odors, carbon dioxide, glucose). What is the function of the somatic nervous system? Innervates skeletal muscle to create movement via motor neurons. Always excitatory. What is the sympathetic nervous system? "Fight or flight" Blood pressure/heart rate increase, digestive slowing. What is the parasympathetic nervous system? "Rest and digest" Blood pressure/heart rate decrease, digestive increases. What is the structure of the motor unit? Motor neuron, muscle fibers, motor end plates What is the sliding filament theory? Elements will slide over each other; sarcomeres shortening together, causing muscle to contract as a whole. What is the role of the Myosin ATPase in a muscle action? Interactions of actin and myosin during muscle contraction. How does the Myosin head bind to the Actin filaments in a muscle action? Slide and overlap What is the role of the prime mover (agonist)? Acts directly to bring about a desired movement. What is the role of the assistant mover (synergist)? Assists indirectly to bring about a desired movement. What is the role of the antagonist? Opposes the concentric muscle action of agonist (more susceptible to injury). What is the role of the stabilizer? Responsible for stabilizing. What is the role of the neutralizer? Responsible for eliminating and canceling out undesired movement. What is the Type I muscle fiber? Red, slow twitch, aerobic fibers (endurance; longer than 3 minutes). What is the Type IIA muscle fiber? Pink, moderately fast twitch (strength; 30 seconds - 2 minutes). What is the Type IIB muscle fiber? White, fast twitch, anaerobic fibers (1RM, hypertrophy, explosive movements). What is hypertrophy? Increase in size of myofibrils What is hyperplasia? Increase in number of muscle cells What is atrophy? Wasting/loss of muscle due to disease/lack of use What are the various types of strength? Absolute strength, relative strength, strength endurance, power In which bone will you find the diaphysis? Long bone What occurs in epiphyseal plate slippage? Inhibits the growth of bone at joint, but will not affect growth of body. What is the synarthroial joint? Immovable joint (pelvis) What is the amphiarthroses joint? Semi-movable joints (sacroiliac & pubis) What is the diarthrodial joint? Freely movable joints (hip & knee) What is ATP? Adenosine triphosphate; source of energy for muscular contraction. Lactic Acid is a byproduct of which energy system? Anaerobic system What is aerobic exercise? With oxygen What is blood pressure? The measure of force that blood exerts on the walls of blood vessels. What is considered to be normal blood pressure? High? 120/80 140/90 What is the Valsalva maneuver? Making it difficult to breath properly (not recommended). What happens when exercise is abruptly stopped? Venus pooling occurs; blood can pool in the extremities. John is 54 years old and has a RHR of 75 BPM, and his goal is to exercise at 60% of HRR, what is his THR? 129.9 What is overreaching? Few days of rest enabling the body to recover to normal. What is overtraining? State of fatigue or physiological malfunction where it may take a while to return to normal. What are the planes of movement? Sagital plane, Frontal plane, Horizontal plane How does the sagital plane divide the body? Right and left halves How does the frontal plane divide the body? Front and back halves How does the horizontal plane divide the body? Top and bottom halves What is anterior? Front What is posterior? Back What is superior? Above What is inferior? Below What is medial? Middle/midline What is lateral? Away from midline What is proximal? Close to reference point What is distal? Farther from reference point What is unilateral? One side What is superficial? Near surface What is deep? Beneath surface What is cephalic? Toward head What is caudal? Toward bottom What is supine? Lying on back What is prone? Lying face down What are the primary movements of sagital plane? Flexion and extension What is flexion? Angle decreases What is extension? Angle increases What are the primary movements of frontal plane? Abduction and adduction What is abduction? Away from body What is adduction? Towards body What are the primary movements of transverse plane? Internal and external rotation What is internal rotation? Rotating towards body What is external rotation? Rotating away from body What is protraction? Abduction of scapula What is retration? Adduction of scapula What is elevation? Raising of scapula What is depression? Lowering of scapula Which muscles would perform hip flexion during a hanging knee raise? Iliacus and psoas major Which muscle has the primary function of standing hip abduction? Gluteus maximus If an individual's foot is externally rotated, which part of the leg will most likely also externally rotate? Knee What is pronation of the wrist? Palm face backward What is pronation of the ankle? Eversion, abduction, dorsiflexion What is supination of the wrist? Palm face forward What is supination of the ankle? Inversion, adduction, plantarflexion What are the three main parts of a muscle? Belly, Origin (head), insertion What is the job of the sternocleidomastoid? Flex head What is the function of the gastrocnemius and soleus during a calf-raise? (Antagonist) Plantarflexion and knee flexion Which muscles both flex and rotate the spine? Internal and external oblique What muscle stabilizes via intra-abdominal pressure? Transverse abdominus What are the muscles that stabilize the hips and the spine? Transverse abdominus, internal/external oblique, rectus abdominus, and gluteus maximus What is the function of the upper fibers of the trapezius? Scapular elevation What is the function of the middle fibers of the trapezius? Scapular retraction What is the function of the lower fibers of the trapezius? Scapular depression What is the primary job of the rotator cuff? The four muscles work together to maintain integrity and alignment of the glenohumeral joint. During horizontal adduction, the pectoralis major acts in what fashion? Agonist What are the four types of motion? Linear motion, rotary motion, general plane motion Which type of motion best represents normal human movement? Rotary motion What is a compound movement? Several joints working together What is a single joint movement? One joint moving What is an open chain exercise? Exercises where hand and feet are free to move What is a closed chain exercise? Exercises where hands and feet are fixed in space and cannot move What is power? How quickly work is performed (force x distance/time) What is an effort arm? To the force causing movement on the lever What is a resistance arm? To the force that resists the effort force What is the 1st class lever? Axis lies between the effort force and resistance force What is the 2nd class lever? Resistance force acts between the axis and effort force What is the 3rd class lever? Effort force acts between the axis and resistance force Which lever class is typical of most joints in the human body? 3rd class lever Why do most muscles have a mechanical disadvantage? Muscles develop large forces over short distances to move smaller load over large distances What is torque? The ability of a force to cause rotation around an axis. What is ROM? Range of motion What are the characteristics of the tendons? Carry tensile forces from muscle to bone; carry compressive forces when wrapped around bone like a pulley. What does the muscle spindle do? Causes muscle to contract as a protective mechanism What is reciprocal inhibition? When antagonist relaxes due to contraction by agonist. What is static stretching? Lengthening of muscle by holding it. What is dynamic stretching? Constant, controlled motion What is ballistic stretching? Quick, explosive movements that involves bobbing, bouncing, jerking to prepare muscle. What is the importance of a warm up? To allow time for increased blood circulation. What is the importance of a cool down? To decrease soreness and increase blood flow to rid system of metabolic waste. How many calories in one gram of protein? 4 calories How many calories in one gram of carbohydrate? 4 calories How many calories in one gram of fat? 9 calories How many calories in one gram of alcohol? 7 calories What is an essential nutrient? Required for normal body functioning and come from dietary source; Carbs, Protein, Fats, Water, Vitamins, Minerals. Where is glycogen stored in the body? Muscle and liver What nutrients should be consumed after a workout to enhance recovery? Simple carbohydrates along with some protein. What are proteins made of? Amino acids What is the primary function of protein in the human body? To build and repair tissues Which fat increases the risk of cardiovascular disease more than any other? Trans fat Which type of fat is solid at room temperature and typically comes from animal sources? Saturated fat What is a special population? Individuals with chronic condition What are some factors for coronary heart disease that can be changed? Sedentary lifestyle, obesity, high blood pressure, high cholesterol, smoking, stress What are HDL's? High density lipoproteins "good cholesterol" What are LDL's? Low density lipoproteins "bad cholesterol" What are the anti-hypertensive medications? Diuretics, beta blockers, ace inhibitors, and calcium channel blockers. What are the effects of diuretics? Remove sodium and water What are the effects of beta blockers? Decrease heart rate What are the effects of ace inhibitors? Blood vessels relax and widen allowing for easier blood flow What are the effects of calcium channel blockers? Reduce the amount of narrowing of blood vessels When is a female considered obese? 32% body fat When is a male considered obese? 25% body fat What are the health risks of obesity? Hormonal deficiency, strain on joints, diabetes, coronary problems. What is the main purpose of a fitness assessment? To find a starting point for a new client. What forms should be completed by the trainer, under the supervision of the client, prior to beginning any exercise program? Health history, Par-Q, 6 Components of Fitness What is a superset? Two exercises in a row without stopping. What is a compound set? Any exercise that involves more than one muscle. Which muscles are traditionally trained fist? Large or small? Large What is FITTR? Frequency, Intensity, Time, Type, Rate of Progression