CanFitPro PTS Certification Test

CanFitPro PTS Certification Test Name the first regression of a squat? - Leg press What is PROM and APROM? - passive range of motion (someone helps you do the movement) and active range of motion (you do the movement on your own) What are the two protein filaments that slide over each other during a muscle contraction (sliding filament theory) - actin (thin filaments) and myosin (thick filaments) Where is the biceps femoris located? Name an opposing muscle - located in the lateral side of hamstring, rectus femoris Name the different types of bones - Long bones (femur/humerus), short bones (tarsals/carpals), flat bones (ribs/scapulae), irregular bones (ischium/pubis/vertebrae) Going at high intensity for 10 seconds - 2 minutes would utilize primarily which energy system? - Anaerobic System What's EPOC? What does it do? - excess post-exercise oxygen consumption, the uptake of oxygen your body continues to take in after your workout is complete What is progressive overload? - to improve, clients must continually challenge their fitness. Gradually increasing the volume or intensity of the program to realize ongoing adaptions. Someone that isn't thinking of starting an exercise program is part of what stage of change? - Pre-contemplation After the first year of Personal Training, how much of your business should be coming from referrals? - 75% Name the two types of pain and the two types of injury - Mechanical pain (pain caused by mechanical movement) and systemic pain (result of disease/medical condition), acute injury and overuse injury What are the main synovial joints? - hinge (elbow/knee), condyloid (knuckles/wrist), ball and socket (shoulder/hips) Which muscles make up the cour four stretch sequence? - glutes, quadratus lumborum, hip flexors, latissimus dorsi What kind of postural distortions do we usually see with lower cross syndrome (lordosis)? - increased lumbar curve, forward sway of upper femur, depressed sternum, forward head posture, rounded shoulders Where does oxygenated blood go after it leaves the Left Atrium? - travels through the bicuspid valve into the left ventricle What bones make up the Axial skeleton? - skull, vertebral column and thorax What attaches muscle to bone? Bone to bone? - muscle to bone: tendon bone to bone: ligament What is Adduction/Abduction? - Adduction- moving toward the midline of body (medial movement)) Abduction- moving away from the midline of body (lateral movement) Name the agonist/antagonist for bicep curl, knee extension, calf raises, crunch Chest Press and Lat pulldown and their functions - bicep curl- bicep brachii, tricep brachii -elbow flexion knee extension- rectus femoris, bicep femoris -knee extension, flexion calf raises- gastrocnemius, tibialis anterior - plantar flexion, knee flexion crunch- rectus abdominis, erector spinae - spinal flexion chest press- pectoralis major, middle trapezius, latissimus dorsi, rhomboids -shoulder flexion, internal rotation, adduction lat pull down- latismuss dorsi, pectoralis major, middle deltoid -shoulder extension, shoulder adduction, internal rotation Name and explain all the exercise modifications from page 246 in your text - Speed of motion (tempo)- go faster or slower Range of motion- partial ROM/full ROM, angle specific adaptions Set performance- super sets, drop sets, modifies intensity, variety and time Stability- involves additional synergistic muscle groups Sensory perception- increases challenge by decreasing sensory feedback, eyes closed Recovery- reduce recovery time, increases intensity less ATP Reps- increase or decrease number of reps, results either endurance or strength Sets- increase number of sets, increases volume