NAFC WEIGHT TRAINING EXAM QUESTIONS WITH 100% CORRECT ANSWERS!!

NAFC WEIGHT TRAINING EXAM QUESTIONS WITH 100% CORRECT ANSWERS!! ANSER Acronym for five fundamental biomechanics that promote proper body alignment, safety and optimal weightlifting ANSER breakout Align the joints, Neutral Spine, Square the hips, Engage Muscles, Retract Shoulder Blades Proprioception One's individual perception of where limbs lie in space Hypokinetic Disease Disease brought on by lack of movement or exercise Hypokinetic Disease Examples Hypertension, heart disease, chronic back pain, obesity VO2 Uptake Capacity to deliver and utilize oxygen indicating efficiency of cardio-respiratory system ATP (Adenosine Triposphate) Simple energy compounds broken down to ADP by enzymes from carbs and fat for energy (fast energy) CP (Creatine Phosphate) Extra ATP stored to and split to resynthesize ATP (fast energy) Glucose Broken down during glycolysis to form lactic acid and ATP (10 sec to 2 min energy) Aerobic Glycolysis (aka Citric acid cycle or Krebs cycle) oxidization of glucose, glycogen or free fatty acids to form CO2 and Water, producing large amounts of ATP for endurance activity Muscle Imbalance Causes Inefficient movement, injury, posture Summation Firing rate of motor neurons Planes of Movement Sagittal, Frontal, Transverse Proximal and Distal Closer or farther from origin via limb Plantar and Dorsi Flexsion Bending foot in direction of sole or shin Five types of Contractions Isotmetric, isotonic, concentric, eccentric, isokinetic Two layers of Bones Compact (outer) and Spongy (internal) Function of Periosteum covers and protects bones with double layer membrane Four shapes of bones Long, short, flat, irregular Sesamoid (short) bones Patella and Finger bone type Flat bones Sternum, Scapulae, Skull bone type Irregular Bones Vertebrae and Hip bone type First Class Lever order and example Load-Fulcrum-Effort; Neck Second Class Lever orderand example Fulcrum-Load-Effort, Plantar flex Third Class Lever order and example Load-Effort-Fulcrum, Biceps Articular Cartilage Dense layer of connective tissue covering moving surfaces of a bone Ligments tough bands of fibrous connective tissue connecting bones across a joint Fibrocartilage most compressible cartilage found in vertebral discs and knees Three types of fibrous (immovable) joints sutures, syndesmoses, gomphoses joints Six types of Joints Ball-in-socket, pivot, hinge, condyloid, sliding and saddle Three Basic Weight Training Principles Specificity, Overload, Progression Overload (intensity) variables Resistance, repetition, sets, rest, ROM Benefits of Stretching Improved range of motion, prevent/alleviate muscle soreness; lowers risk of injury; improved exercise performance (antagonists are more flexible); better circulation; better posture; relaxation/stress relief Types of Stretches Static, Ballistic, Passive/Active, Proprioceptive Neuromuscular Facilitation (PNF) Three types of Healthy Fats Monounsaturated fats, Polyunsaturated fats, Omega-3 fatty acids Body Areas to measure to track progress Neck, Shoulders, Chest, Waist, Hips, Arms, Legs Metabolic Equivalents (METs) Used to measure intensity of physical activity in multiples of resting metabolic rate Target Heart Rate (THR) Formula 220 - Age = MHR MHR - RHR = HRR HRR x THR% + RHR = BPM Ways to track progress Pictures, Measurements, Weight, Muscular strength, size, endurance, RHR, Flexibility, Fat percentage, Basal Metabolic Rate, goals by date, speed, skills