AFAA Personal Trainer Study Guide
Describe the practice of wellness, and list the six dimensions that incorporate
wellbeing.
Aspects: Physical, occupational, intellectual, social, emotional, spiritual. Wellness is the
incorporations of these aspects to create holism.
2 lifestyle factors that affect stroke
smoking, sedentary lifestyle
2 lifestyle factors that affect lung cancer
smoking, exposure to radon
2 lifestyle factors that affect pancreatic cancer
smoking, obesity
2 lifestyle factors that affect liver cancer
alcohol, being male
2 lifestyle factors that affect diabetes
diet, obesity
2 lifestyle factors that affect COPD
smoking
2 lifestyle factors that affect osteoporosis
smoking, low calcium intake
2 lifestyle factors that affect osteoarthritis
obesity, sedentary lifestyle
2 lifestyle factors that affect back pain
poor body mechanics, obesity
2 lifestyle factors that affect metabolic syndrome
obesity, diet
What are the six strategies for optimal well-being?
Be active and fit, proper diet, prevent obesity, don't smoke, manage stress (remember F
SODAS)
Common screening tests for men between 20-50 years old
cholesterol, blood pressure, diabetes
Common screening tests for women between 20-50 years old
mammograms, pap smears, blood pressure
Describe the structure of the heart
Two atria and ventricles, left brings oxygenated blood to body, right brings oxygenated
blood to lungs
Myocardial Infarctions
heart attack
ischemia
lack of blood flow
stroke volume
volume of blood per heartbeat
cardiac output
stroke volume x heart rate
venous return
,rate of deoxygenated blood going back to heart
minute ventilation
volume of gas inhaled per minute
residual lung volume
amount of oxygen left in lungs after a full exhale
forced vital capacity
difference between total lung capacity and residual lung volume
total lung capacity
amount of oxygen in lungs after a total inhale
valsalva maneuver
holding breath during a movement
describe the blood flow patterns of the circulatory system
Blood enters heart via right atruim into right ventricle through pulmonary artery into
lungs through pulmonary veins into heart via left atruim into left ventricle through aorta
into arteries of each organ into arterioles of each organ into capillaries of each organ
into venules of each organ, viens of each organ then venae cavae and back into heart.
structure of the pulmonary system
air enters via mouth or nostril passes into nasal cavity and is warmed and humidified.
into throat or pharynx the inspired air enters the larynx then into the trachea or windpipe
which branches into two bronchi which travel into the respective lungs branches into
bronchioles lead into tiny tubes or alveolar ducts which have alveoli which permit an
exchange of gases into the blood in the nearby capillaries.
define adenosine triphosphate
ATP supplies energy to the body through chemical processes
list the three energy systems
aerobic
anaerobic glycolytic
phosphagen
which energy system uses glucose, fat, and protein for fuel?
aerobic system
which energy system has a limiting factor of a small supply of stored CP?
phosphagen
exercises/activities that rely on the aerobic system
marathon (> 2 minutes)
exercises/activities that rely on the anaerobic glycolytic system
most sports (30 sec - 2 min)
exercises/activities that rely on the phosphogen system
sprint (<30 sec)
define glucose
body's usable carbohydrate
lactic acid
byproduct of limiting factor for anaerobic glycolytic system
glycolysis
process where glucose is broken down
mitochondria
organelle responsible for converting food into ATP
, beta oxidation
process where fat is broken down
krebs cycle
takes acetol CoA from beta oxidation and creates protons, electrons, and carbon
electron transport system
takes electrons from krebs and creates H2O and ATP
anaerobic threshold
point where lactic acid builds up, forcing aerobic system
VO2max
max volume of O2 intake in 1 minute
EPOC
exercise post oxygen consumption, oxygen consumed immediately after exercise,
"catching breath"
describe the nervous system
brain, spinal cord, nerves responsible for communicating and controlling body
name the 3 types of muscle tissue
skeletal
cardiac
smooth
name the 2 types of muscle fibers
slow-twitch - long duration, slow to fatigue
fast-twitch - short duration, fast to fatigue
sliding filament theory
muscle fiber -> myfibrils -> sarcomere -> actin and myosin
sarcomeres shorten by actin and myosin pulling on one another, muscle fibers contract
sarcomere
functional unit of myofibrils
actin
outer protein in sarcomere
myosin
inner protein in sarcomere
motor unit
one motor neuron and the muscle fibers it controls
describe the function of a muscle spindle
detects length and tension in a muscle
describe the function of a golgi tendon organ
detects when a muscle is too extended or contracted
3 cardinal planes of movement
frontal - forward and backwards
sagittal - left and right
transverse - top and bottom
supine
palms up
prone
palms down
axial skeleton
Describe the practice of wellness, and list the six dimensions that incorporate
wellbeing.
Aspects: Physical, occupational, intellectual, social, emotional, spiritual. Wellness is the
incorporations of these aspects to create holism.
2 lifestyle factors that affect stroke
smoking, sedentary lifestyle
2 lifestyle factors that affect lung cancer
smoking, exposure to radon
2 lifestyle factors that affect pancreatic cancer
smoking, obesity
2 lifestyle factors that affect liver cancer
alcohol, being male
2 lifestyle factors that affect diabetes
diet, obesity
2 lifestyle factors that affect COPD
smoking
2 lifestyle factors that affect osteoporosis
smoking, low calcium intake
2 lifestyle factors that affect osteoarthritis
obesity, sedentary lifestyle
2 lifestyle factors that affect back pain
poor body mechanics, obesity
2 lifestyle factors that affect metabolic syndrome
obesity, diet
What are the six strategies for optimal well-being?
Be active and fit, proper diet, prevent obesity, don't smoke, manage stress (remember F
SODAS)
Common screening tests for men between 20-50 years old
cholesterol, blood pressure, diabetes
Common screening tests for women between 20-50 years old
mammograms, pap smears, blood pressure
Describe the structure of the heart
Two atria and ventricles, left brings oxygenated blood to body, right brings oxygenated
blood to lungs
Myocardial Infarctions
heart attack
ischemia
lack of blood flow
stroke volume
volume of blood per heartbeat
cardiac output
stroke volume x heart rate
venous return
,rate of deoxygenated blood going back to heart
minute ventilation
volume of gas inhaled per minute
residual lung volume
amount of oxygen left in lungs after a full exhale
forced vital capacity
difference between total lung capacity and residual lung volume
total lung capacity
amount of oxygen in lungs after a total inhale
valsalva maneuver
holding breath during a movement
describe the blood flow patterns of the circulatory system
Blood enters heart via right atruim into right ventricle through pulmonary artery into
lungs through pulmonary veins into heart via left atruim into left ventricle through aorta
into arteries of each organ into arterioles of each organ into capillaries of each organ
into venules of each organ, viens of each organ then venae cavae and back into heart.
structure of the pulmonary system
air enters via mouth or nostril passes into nasal cavity and is warmed and humidified.
into throat or pharynx the inspired air enters the larynx then into the trachea or windpipe
which branches into two bronchi which travel into the respective lungs branches into
bronchioles lead into tiny tubes or alveolar ducts which have alveoli which permit an
exchange of gases into the blood in the nearby capillaries.
define adenosine triphosphate
ATP supplies energy to the body through chemical processes
list the three energy systems
aerobic
anaerobic glycolytic
phosphagen
which energy system uses glucose, fat, and protein for fuel?
aerobic system
which energy system has a limiting factor of a small supply of stored CP?
phosphagen
exercises/activities that rely on the aerobic system
marathon (> 2 minutes)
exercises/activities that rely on the anaerobic glycolytic system
most sports (30 sec - 2 min)
exercises/activities that rely on the phosphogen system
sprint (<30 sec)
define glucose
body's usable carbohydrate
lactic acid
byproduct of limiting factor for anaerobic glycolytic system
glycolysis
process where glucose is broken down
mitochondria
organelle responsible for converting food into ATP
, beta oxidation
process where fat is broken down
krebs cycle
takes acetol CoA from beta oxidation and creates protons, electrons, and carbon
electron transport system
takes electrons from krebs and creates H2O and ATP
anaerobic threshold
point where lactic acid builds up, forcing aerobic system
VO2max
max volume of O2 intake in 1 minute
EPOC
exercise post oxygen consumption, oxygen consumed immediately after exercise,
"catching breath"
describe the nervous system
brain, spinal cord, nerves responsible for communicating and controlling body
name the 3 types of muscle tissue
skeletal
cardiac
smooth
name the 2 types of muscle fibers
slow-twitch - long duration, slow to fatigue
fast-twitch - short duration, fast to fatigue
sliding filament theory
muscle fiber -> myfibrils -> sarcomere -> actin and myosin
sarcomeres shorten by actin and myosin pulling on one another, muscle fibers contract
sarcomere
functional unit of myofibrils
actin
outer protein in sarcomere
myosin
inner protein in sarcomere
motor unit
one motor neuron and the muscle fibers it controls
describe the function of a muscle spindle
detects length and tension in a muscle
describe the function of a golgi tendon organ
detects when a muscle is too extended or contracted
3 cardinal planes of movement
frontal - forward and backwards
sagittal - left and right
transverse - top and bottom
supine
palms up
prone
palms down
axial skeleton
