NAFC PERSONAL TRAINING EXAM QUESTIONS WITH 100%
CORRECT ANSWERS!!
Warm-Up
Increases blood flow, oxygen and energy to the working muscles; increases core
temperature, gradually increases HR
Cool-Down
3-5 minute period of gradually decreasing intensity; helps prevent blood pooling in the
extremities; reduces feelings of dizziness, lowers HR and BP to near-resting levels
Venous Return
Returns blood back to heart as blood leaves the capilaries
Stroke Volume
The amount of blood ejected from the ventricle during one heart beat
Cardiac Output
The amount of blood pumped by the heart per minute
Heart Rate
The number of heartbeats per unit of time, typically expressed as beats per minute
(bpm).
Arteries
Vessels that carry blood from the heart to tissues, muscles
Veins
The vessels that cary deoxygenated blood to the heart from the body
Aerobic capacity
The maximal amount of physiologic work that an individual can do as measured by
oxygen consumption
vo2 max
Max amount of oxygen the body can consume and use during exercise
Benefits of Exercise
Increased metabolism
Increased energy/vigor
Increased muscle endurance
Reduce body fat
Helps maintain weight loss
Muscle Types
Cartilage: White, fibrous tissue covering weight bearing surfaces of bone to cushion
them
Ligament: Non-elastic tissue connecting muscle to bone
Tendon: Dense tissue connecting muscle to bone
Aponeurosis: Wide, flat type of tissue that forms sheath around muscle
Fascia: Thin, but strong tissue that forms sheath around muscle
Bursa: Liquid filled membranes that protect soft tissues as they pass by bony
protrusions
Golgi Tendons: detect and respond to changes in muscle tension
Muscle Spindles: detect and respond to changes in muscle length
, Muscle Fiber Types
Slow Twitch:more efficient at using oxygen to generate more fuel (known as ATP) for
continuous, extended muscle contractions over a long time
Fast Twitch: Produce ATP anaerobically
2a: used in short duration high intensity activities
2b:use aerobic and anaerobic systems
Joint Actions
Flexion: joint angle diminishing (usually forward)
Extension: return from flexion; angle increases
Abduction: movement away from midline
Adduction: movement toward midline
Rotation: movement around axis
Circumduction: movement in a 360 circle
Elevation: Moving to a superior position
Depression: moving to an inferior position
Rotation: internal or external turning about the vertical axis
Types of contractions
-Isometric Contraction: Muscle tension with no change in joint angle or muscle length
Isotonic Contraction Joint movement occurs
-Concentric: shortening
-Eccentric: lengthening
Isokinetic Contraction: Speed of Movement is constant throughout entire range of
motion (can be designed to mimic actual speeds of sports-specific activities)
Planes
Anterior: toward the front
Posterior: towards the back
Medial: toward the midline of the body
Lateral: away from the midline of the body
Distal: away from the attached end of the limb, origin of the structure or midline of the
body
Proximal: toward the attached end of the limb, origin of the structure or midline of the
body
Prone: lying face down
Supine: lying face up
Nutrients
-Protein
-Water
-Carbs
-Fats
-Minerals
-Vitamins
Nutrient Details
Protein: 4,
Carbs: 4, 45-65%
Fat: 9, 20-35%
Alcohol, 7
CORRECT ANSWERS!!
Warm-Up
Increases blood flow, oxygen and energy to the working muscles; increases core
temperature, gradually increases HR
Cool-Down
3-5 minute period of gradually decreasing intensity; helps prevent blood pooling in the
extremities; reduces feelings of dizziness, lowers HR and BP to near-resting levels
Venous Return
Returns blood back to heart as blood leaves the capilaries
Stroke Volume
The amount of blood ejected from the ventricle during one heart beat
Cardiac Output
The amount of blood pumped by the heart per minute
Heart Rate
The number of heartbeats per unit of time, typically expressed as beats per minute
(bpm).
Arteries
Vessels that carry blood from the heart to tissues, muscles
Veins
The vessels that cary deoxygenated blood to the heart from the body
Aerobic capacity
The maximal amount of physiologic work that an individual can do as measured by
oxygen consumption
vo2 max
Max amount of oxygen the body can consume and use during exercise
Benefits of Exercise
Increased metabolism
Increased energy/vigor
Increased muscle endurance
Reduce body fat
Helps maintain weight loss
Muscle Types
Cartilage: White, fibrous tissue covering weight bearing surfaces of bone to cushion
them
Ligament: Non-elastic tissue connecting muscle to bone
Tendon: Dense tissue connecting muscle to bone
Aponeurosis: Wide, flat type of tissue that forms sheath around muscle
Fascia: Thin, but strong tissue that forms sheath around muscle
Bursa: Liquid filled membranes that protect soft tissues as they pass by bony
protrusions
Golgi Tendons: detect and respond to changes in muscle tension
Muscle Spindles: detect and respond to changes in muscle length
, Muscle Fiber Types
Slow Twitch:more efficient at using oxygen to generate more fuel (known as ATP) for
continuous, extended muscle contractions over a long time
Fast Twitch: Produce ATP anaerobically
2a: used in short duration high intensity activities
2b:use aerobic and anaerobic systems
Joint Actions
Flexion: joint angle diminishing (usually forward)
Extension: return from flexion; angle increases
Abduction: movement away from midline
Adduction: movement toward midline
Rotation: movement around axis
Circumduction: movement in a 360 circle
Elevation: Moving to a superior position
Depression: moving to an inferior position
Rotation: internal or external turning about the vertical axis
Types of contractions
-Isometric Contraction: Muscle tension with no change in joint angle or muscle length
Isotonic Contraction Joint movement occurs
-Concentric: shortening
-Eccentric: lengthening
Isokinetic Contraction: Speed of Movement is constant throughout entire range of
motion (can be designed to mimic actual speeds of sports-specific activities)
Planes
Anterior: toward the front
Posterior: towards the back
Medial: toward the midline of the body
Lateral: away from the midline of the body
Distal: away from the attached end of the limb, origin of the structure or midline of the
body
Proximal: toward the attached end of the limb, origin of the structure or midline of the
body
Prone: lying face down
Supine: lying face up
Nutrients
-Protein
-Water
-Carbs
-Fats
-Minerals
-Vitamins
Nutrient Details
Protein: 4,
Carbs: 4, 45-65%
Fat: 9, 20-35%
Alcohol, 7
