PERSONAL TRAINER WORKSHOP

STUDY GUIDE

Author: Felix Doval, CSCS, NFPT-MT

International Workshop Director, NFPT
Owner/Founder, Global Fitness Educators
Introduction
Welcome to an in depth look at the human body and how to
maximize its potential! We’ll identify body basics and
progressive adaptations for achieving fitness programming goals
in a live instructional setting. It is the intention of this NFPT
Workshop to provide you with a comprehensive and applicable
method for learning and growing in your knowledge of the body and
how to apply your skill to one-on-one personal training. This in-
depth study is brought to you by Global Fitness Educators of South
Florida, the subsidiary Workshop Department of the National Federation
of Professional Trainers. We look forward to guiding you along your path
of success by equipping you with the know-how and the credential that
you need to sustain a competitive advantage in the fitness training
industry.

Personal training can sometimes be an intimidating and challenging work

environment. We strive to help you gain the confidence you need to accept these
challenges head on. We are a group of fitness industry professionals who care about
your personal growth and strive to give you a learning experience that you can
count on, and put to work! We look forward to guiding you along the most
comprehensive and applicable path to reinforcing your skill set as a personal
trainer. We ask that you to put aside any previous knowledge and enter this course
with a fresh and open view at understanding the human body’s needs for
progressive adaptations. Your NFPT Personal Trainer Manual is perhaps the most
straight forward and comprehensible guide in the fitness industry, and we look
forward to taking it a step further with you by bringing it to life in a workshop
setting. Whether you’re taking a face-to-face workshop, or participating in a virtual
webinar, our events are always “live” and built for you personally. You will have the
ability to ask questions, hear questions from others, and have one of our Master
Trainers available for your learning needs. If you are attending a face-to-face
workshop, you will have the opportunity to practice with your instructor the
recommended protocol for evaluating a new prospective client from circumference
measurements, body composition, endurance tests, strength tests and more. If you
are attending our workshop via the web, you will receive a DVD with clear-cut and
detailed content of these same physical activities.

It is suggested that the step by step recommendations outlined in this guide be

adhered to for maximum retention and understanding of the subject matter. It is
recommended that all students attending a workshop enroll with as much
anticipation of the workshop activities as possible so that there is ample time to
complete all recommendations in this guide. Thank you.
 Study Guide Objectives
The NFPT certification workshop is an additional learning tool to assist candidates
seeking to earn the NFPT – CPT (Certified Personal Trainer) credential. Our
objective is to assist you in mastering NFPT principles and developing your skill set
as a personal fitness trainer. Participation in this workshop does not guarantee a
passing score on the actual examination. Though we do hope that this event and
study guide will help you to better retain the knowledge that is necessary for
successful exam completion, this is an event designed to assist you in being a better
trainer and recognizing areas of proficiency vs. deficiency in your understanding of
relevant subject matter.

It is the position of the NFPT Workshop Department, coordinated by Global Fitness

Educators, that all workshop attendees whether through a face-to-face or web-
based learning environment will be better equipped in the area of “hands-on” skills
and a deeper understanding of Personal Training and Program Design.

Contents
Part 1: CLIENT SCREENING p. 3

Part 2: SUPERFICIAL SKELETAL MUSCLE ANATOMY p. 7

Part 3: BIOMECHANICAL TERMS p. 10

PART 4: MAJOR SKELETAL MUSCLE ANATOMY

& ASSOCIATED MOVEMENTS p. 16

Part 5: MAJOR SKELETAL ANATOMY p. 23

Part 6: READ & REVIEW p. 36

2
 Part 1:
CLIENT SCREENING
 Read Chapter 14 (Client Screening Questionnaire)of your NFPT Personal
Trainer Manual

 Read and be familiar with p. 253 (Screening and Risk Factor

Determination) of your NFPT Personal Trainer Manual

 Read Chapter 19 (Legal Considerations) of your NFPT Personal Trainer

Manual

 Completely read and fill out the PAR-Q (Workshop Study Guide: page 5.
Personal Trainer Manual: page 317.)

 Completely read and fill out the Cardiovascular Risk Profile (Workshop
Study Guide: page 6. Personal Trainer Manual: page 318.)

3
4
5
 Review Questions
1. What is one reason for having a client complete the Cardiovascular Risk
Profile Form?
a. To identify client weight
b. To identity a possible risk factor based on the total score
c. To prescribe medication
d. To assess dietary intake

2. What is one reason for knowing the clients occupation?

a. To see if the client can afford personal training
b. To assist in dietary recommendations
c. To evaluate if you can perhaps solicit their co-workers
d. None of the above

3. What does PAR-Q stand for?

a. Personal Availability Running Quiz
b. Private Answers Regarding Previous Quarantines
c. Physical Activity Readiness Questionnaire
d. Professional Aptitude Running Quickness

4. A score of 10 on the Cardiovascular Risk Profile would indicate?

a. The client should only train for 10 minutes during the first 2 sessions
b. The client is apparently healthy and can train
c. The client cannot train without a physician’s consent
d. None of the above

5. What is a “contraindication”?
a. An exercise for the abs
b. A type of workout routine
c. Symptoms of overexertion or injury
d. A backwards lunge

6. A waiver of liability must be signed prior to training a client?

a. True
b. False

7. What is the difference between Waiver of Liability & Informed Consent

Forms?
a. There is no difference
b. Waiver of Liability does not inform client of possible injuries,
Informed Consent does
c. A Waiver of Liability needs to be notarized
d. An Informed Consent is only for a gym and a Waiver is for trainers

6
 Part 2:
SUPERFICIAL SKELETAL MUSCLE
ANATOMY
 Review Chapters 2 & 3 (Basic Human Anatomy & Anatomical Terms and
Biomechanics) of your NFPT Personal Trainer Manual

 Review and be familiar with Anatomy Figures #1 & #2 (provided on pages

9 & 10 of this Workshop Study Guide)

7
Anatomy Figure #1
Anterior Skeletal Muscles

8
Anatomy Figure #2
Posterior Skeletal Muscles

9
 Part 3:
BIOMECHANICAL TERMS

Flexion: Movement that decreases the angle of a joint

Extension: Movement that increases the angle of a joint

Hyperextension: Extension of a joint beyond the zero position (more than the norm)

Extension Flexion

Hyperextension Flexion

10
 Extension Hyperextension
Hip
Flexion

Hip Flexion
Extension

Abduction: Movement of a body part in away from the midline of the body

Adduction: Movement of a body part in the towards the midline of the body

Adduction Abduction

11
Protraction: An Anterior movement of a body part

Retraction: A Posterior movement of a body part

Protraction Retraction

12
Dorsiflexion: Elevation of the toes towards the shin

Plantar Flexion: Extension of the foot. Pointing the toe away from your shin

Inversion: Turning the soles medially (inward)

Eversion: Turning the soles laterally (outward)

Dorsiflexion Plantarflexion

Inversion
Eversion

Circumduction: One end of an appendage is stationary while the other end makes
a circular motion.

13
Rotation: Movement in which a bone spins on its longitudinal axis

Arm & Leg: Internal Rotation Arm & Leg: External Rotation

Rotation of Head
Trunk Rotation

14
Supination: Movement of the forearm that turns the palm upward or facing
anteriorly

Pronation: Movement of the forearm that turns the palm downward or facing
posteriorly

Supination

Pronation

15
 Part 4:
MAJOR SKELETAL MUSCLE ANATOMY
& ASSOCIATED MOVEMENTS

Lower Body

Vastus Lateralis

Vastus Medialis

Rectus Femoris

Tibialis Anterior

Biceps Femoris

Semitendinosus

Semimembranosus
Gastrocnemius
Soleus

16
 Examples

Back Squat Front Squat

Leg Press Lunge Suspended Lunge Straight Leg Deadlift

Leg Extension Laying Leg curl Seated Calf Raise

Standing Leg Curl
(Soleus)

Standing Calf Raise

(Gasctrocnemius) Stability Ball Squat Stability Ball Hamstring Curl

17
 Upper Body

Pectoralis Major

 All pushing movements

 All shoulder adduction
movements (Fly)

Origins: Clavicle, Sternum, Ribs

Insertion: Humerus

Examples

Push Up Selectorized Machine Flat Barbell Bench Press

Chest Press

Cable Chest Fly Flat Bench Fly Incline Dumbbell Press

18
 Stabilizers / Synergists For Pushing Movements:

 Shoulders (Specifically Anterior Deltoid)

 Triceps
 Teres Major and Minor

Shoulder Triceps

Teres Major
*Internal
Rotation

Teres Minor

19
Back Musculature

 All Pulling Movements

Latissimus Trapezius
Dorsi

Rhomboids

20
Examples

Pull Up Pull Down

Modified Pull Up
(Inverted Row) Bent Over “V” Row Standing Low Cable Row

Shrugs
One Arm Dumbbell Row Seated Row

21
Stabilizers / Synergists For Pulling Movements:

 Biceps & Forearms

 Shoulder (Specifically Posterior Deltoid)

Posterior Deltoid

Biceps

22
 Part 5:
MAJOR SKELETAL ANATOMY

Frontal Bone
Clavicle

Sternum
Scapula

Humerus

Iliac Crest Radius

Ilium Ulna

Sacrum

Femur

Patella
Coccyx
Fibula

Tibia
Anatomy Figure #3
Major Skeletal

23
24
 Soft Tissue
Tendons: Connect Muscle to Bone Ligaments: Connect Bone to Bone

Cartilage: Protects ends of Bones

25
 Types of Joints
see page 35 of NFPT Personal Trainer Manual for all joint classifications and descriptions

Ball and Socket

Hip
Shoulder

Gliding
Hip

Carpal Bones of Wrist Articular Processes of

Tarsal Bones of Ankle
Vertebrae

26
Hinge

Elbow Knee

Fixed

S1

S2

S3

S4

S5
Co1
Coccyx
Co2
Co3
Co4

Skull Sacrum & Coccyx

27
 Review Questions
1. What is the “Prime Muscle” stressed during the execution of a Push Up?
a. Deltoids
b. Rectus Femoris
c. Pectoralis Major
d. Triceps

2. The Vastus Lateralis is a component of the?

a. Hamstrings
b. Calves
c. Core Musculature
d. Quadriceps

3. During the Eccentric phase of a Squat the body is traveling?

a. In a descent from a vertical position
b. In an ascent from a horizontal position
c. In a forward motion from a prone position
d. Directly upward with a bar on the back

4. Voluntary holding the elbow at a 90° for 10 seconds while holding a

loaded barbell is an example of an/a?
a. Eccentric Contraction
b. Concentric Contraction
c. Isometric Contraction
d. Isokinetic Contraction

5. Squeezing the shoulder blades back during the concentric phase of a

seated row is an example of?
a. Supination
b. Rotation
c. Retraction
d. Flexion

6. Which of the following choices is an example of the elbow joint?

a. Gliding
b. Hinge
c. Fixed
d. Ball and Socket

28
7. What soft tissue structure connects a muscle to a bone?
a. Cartilage
b. Tendon
c. Ligament
d. A stabilizer muscle

8. The Posterior Deltoid is considered a secondary mover or assisting

muscle during the performance of?
a. Standing cable chest press
b. Back Squat
c. Lateral dumbbell raises
d. One arm dumbbell rows

9. The L5 Vertebrae is located in the?

a. Thoracic section of the spinal column
b. Anterior section of the spinal column
c. Lower back
d. Close to the neck

10. The Vastus Lateralis, Rectus Femoris, and Vastus Medialis are primarily
responsible for which of the following Biomechanical actions?
a. Knee Extension
b. Knee Rotation
c. Knee Flexion
d. Knee Pronation

29
 A B

C
D

G1
F

H
I

L
K
M

N O

Anatomy Figure #3a

Major Skeletal

30
11. Using Figure #3a, identify letter Q.
a. Tibia
b. Iliac Crest
c. Femur
d. Radius

12. Using Figure #3a, identify letter N.

a. Coccyx
b. Sacrum
c. Humerus
d. Sternum

13. During the performance of a row, the agonist muscle sometimes

referred to as the prime mover is?
a. Shoulders
b. Biceps Brachi
c. Upper Middle Back
d. Forearms

14. During the upward phase of a military press what type of

contraction is occurring in the biceps?
a. Concentric
b. Eccentric
c. Ballistic
d. Isometric

15. During the downward phase of a straight leg deadlift what type of
contraction is occurring in the semitendinosous?
a. Superficial
b. Isotonic
c. Eccentric
d. Concentric

16. Name the stabilizer muscle most associated with the performance of
a row.
a. Bicep Femoris
b. Triceps
c. Bicep Brachi
d. Teres Major

31
17. When planning a workout to increase muscular endurance in the
semitendinosous, which of the following exercises would you
choose?
a. Hip bridges with simultaneous knee flexion’s using a stability ball
b. Inch worms
c. Squats
d. Leg Extensions

18. Refer to Figure #3a, identify letter H.

a. Humerus
b. Sacrum
c. Ulna
d. Radius

19. Refer to Figure #3a, identify letter M.

a. Ischium
b. Brachioradialis
c. Femur
d. Frontal Bone

20. Grasping a bar with the palms facing forward or up is an example of?
a. Supinated grip
b. Alternated grip
c. Pronated grip
d. Neutral Grip

32
33
21. Laying on a bench on your back is an example of?
a. Prone Position
b. Resting Position
c. Supine Position
d. Workout Position

22. Grasping a V-Shaped bar such as in performing a triceps pushdown

is an example of?
a. Pronated Grip
b. Neutral Grip
c. Triceps Grip
d. Supinated Grip

23. Turning the feet where the toes are pointed towards midline is an
example of?
a. Eversion
b. Athletic Stance
c. Inversion
d. Pronation

24. The beginning phase of a cable chest fly where you begin to bring
both arms towards each other to meet in the center in front of you is
an example of?
a. Rotation
b. Retraction
c. Adduction
d. Abduction

25. Without looking at the labeled anatomy chart provided (or your
book), test yourself on superficial skeletal muscle anatomy

34
35
 Part 6:
READ & REVIEW
Read the following chapters of your NFPT Study & Reference Manual (in
the order listed) and answer the review questions

o Chapter 16 : Special Populations

o Chapter 6 : Physiology of Nutrient Metabolism
o Chapter 7: Metabolic Pathways and Energy Production
o Chapter 8 : Nutrient Review
o Chapter 4 : Skeletal Muscle: Structure and Function

36
 Review Questions
Special Populations (Chapter 16)

1. When classifying youths it is recommended to use?

a. Chronological Age
b. Biological Age
c. Hypothetical Age
d. Subjective Age

2. Children need ______ min of exercise daily?

a. 20
b. 40
c. 60
d. 90

3. Weight training for youths has been determined a safe practice using
supervision and a rep range of approximately?
a. 20-25
b. 12-15
c. 10-8
d. 4-6

4. The Acronym ADL stands for?

a. Acquired Deficient Lipolysis
b. Adult Diet Levels
c. Activities of Daily Living
d. Active Duration of Lactic Acid

5. The goal of training the Older Adult is?

a. Increase muscle mass
b. Increase Testosterone Levels
c. Enhance quality of life and ability to perform ADL’s
d. Decrease body fat percent to 20%

6. A pregnant client should not perform exercises in which of the

following positions to avoid possible complication and lack of blood
flow to the fetus?
a. Supine
b. Prone
c. On the left side
d. On the right side

37
 7. A pregnant client should train mainly using reps and intensity’s of?
a. 12-15 reps at 80% intensity
b. 12-15 reps at intensities under 80%
c. 20-25 reps at 80% intensity
d. 20-25 reps at 70% intensity

8. All Diabetic clients MUST consult with their physician prior to

engaging in physical activity?
a. True
b. False

9. Clients with Hypertension should aim at achieving at least ______ min

of moderate intensity exercise on most if not all days of the week?
a. 15
b. 25
c. 30
d. 45

10. Exercise has a blood pressure lowering effect of up to______ hours?

a. 22
b. 24
c. 10
d. 48

Review Questions
Chapter 6 : Physiology of Nutrient Metabolism
Chapter 7: Metabolic Pathways and Energy Production
Chapter 8 :Nutrient Review

1. Plant sources of Fats such as avocados, peanuts, olive oil contain

cholesterol? (T/F)
2. What percentage of fat should a healthy diet be comprised of?
3. Fats are emulsified by bile and broken down by lipolytic enzymes
(Lipase)? (T/F)
4. In what form do fats enter the digestive process?
5. Chylomicrons are broken down into Phospholipids, Triglycerides, and
Cholesterols by which organ?
6. The cholesterol family is composed of?

38
7. Identify which of the cholesterols are good and which are bad?
HDL= LDL= VLDL=
8. Which of the fat compounds assist with structural membrane
formation?
9. What fat substrate is burned while performing Cardiovascular Activity?
10. Triglycerides are broken down into?
11. Name the digestive enzyme that breaks down carbohydrates?
12. A carbohydrate source that digests quickly causing a rapid rise in blood
sugar can be identified as high?
13. Other that the Glycemic Index, what is the name of the other method
that can be used to determine if a carbohydrate food will be digested
quickly?
14. Consuming a high glycemic food in combination with a source of fiber,
protein, or fat will change the glycemic value of the meal? (T/F)
15. What hormone is released from the liver during a state of
hyperglycemia?
16. What are the three main storage sites for glucose?
17. How many calories of carbohydrates can we store in the liver?
18. How many calories can we store in blood circulation?
19. Glycogenolisis can be defined as the replenishment of blood sugar from
stored liver glycogen? (T/F)
20. What tissue is cannibalized during the process of gluconeogenesis?
21. What hormone responsible for gluconeogenesis is released from the
pancreas?
22. How many calories in one gram of Protein?
23. What does a source of protein convert into as a result of digestion?
24. Define a complete protein is?
25. Define an incomplete protein source?
26. Two sources of incomplete proteins can be combined to form a
complete protein? (T/F)
27. The body stores amino acids? (T/F)
39
28. What percent of nitrogen is detectable in a gram of protein?
29. What test can be easily administered to determine adequate and goal
specific protein consumption?
30. What does the abbreviation BCAA stand for?
31. Name the BCAA’s?
32. The body can absorb 16oz of water every 10 minutes? (T/F)

Review Questions
Chapter 4: Skeletal Muscle: Structure and Function

1. Name the sheath of membrane that surrounds the entire length of the
muscle? ______________________
2. What internal components is the muscle cell comprised (made up) of?
1-_____________________ 2-______________________3-______________&________________

3. Name the sheath of membrane that surrounds the entire length of the
Motor Units? __________________
4. The motor units are a group of neurons (nerves) that attach to specific
muscle fibers by the synaptic end bulb, and stimulate (innervate) these
fibers to contract upon a command from the central nervous system
(brain and spinal cord)? (T/F)
5. Name the sheath of membrane that surrounds the entire length of the
muscle fibers? _________________
6. How many types or different type of muscle fibers exist in the muscle
cell? ____________
7. Name the muscle fiber types?
____________________________________________________________
8. Name the sheath of membrane that surrounds the entire length of the
Myofibril?____________________
9. What cellular component, responsible for energy production is said to
be embedded in the sheath of membrane that surrounds the Myofibril?
______________________
10. The Myofibrils are defined as “The contractile components of the cell”?
(T/F)
11. The Red Slow or Type 1 muscle fibers are rich in Mitochondria? (T/F)
12. The Mitochondria can be defined as “The powerhouse of the cell” or
“The organelle responsible for the transduction of energy”? (T/F)

40
13. Which muscle fiber has the fewest Mitochondrial elements?
___________________________________
14. Which muscle fiber has the fastest contractility? _____________________________
15. Which muscle fiber would be called upon to work when a load or
imposed demand exceeds 80% of maximum strength?
_____________________________
16. Which muscle fiber has the most myofibril elements?
__________________________
17. Which muscle fiber had the fewest myofibril elements?
________________________
18. Which muscle fiber has average amounts of both Mitochondrial and
Myofibril elements?__________________________________________
19. What is the NFPT recommended rep range training prescription for
developing both and increase in Mitochondrial elements and the
development of new Myofibrils? _____________________
20. The development of new Myofibrils and new Mitochondria would
signify a higher level of stamina? (T/F)
21. As a group, the sheaths of membrane that surround the muscle cell and
its internal components is called muscle fascia? (T/F)
22. The walls of the Mitochondrial elements are said to be permeable
(extremely thin) therefore, toxins can escape the internal areas of the
muscle cell and nutrients and oxygen can enter? (T/F)
23. To what system would these toxins be transferred to and nutrients are
transferred from? ____________________________________
24. The thinnest and permeable vessels of the vascular system are the?
a- Arteries c- Capillaries
b- Arterioles d- Veins
25. The number of Mitochondrial elements is proportionate to the number
of capillaries in the individual fibers? (T/F)
26. Myofibril failure occurs primarily when training in the 12 to 15 rep
range? (T/F)
27. Mitochondrial failure occurs primarily when training in the 20 to 25
rep range? (T/F)
28. Intermediate failure would signify mitochondrial and myofibril
exhaustion during a set aimed at improving stamina? (T/F)
29. The athlete would benefit from training in the 12 to 15 rep range with
the goal of increasing energy and strength which are helpful in meeting
the demands of leisure and athletic activities? (T/F)
30. Negative consequences of training specifically in the 4 to 6 rep range as
the sole resistance exercise prescription can be? __________________________

41
 31. Identify strength in its two categories?
1- _____________________ 2- ____________________
32. Can the overload training principle be an appropriate training method
by which to train in all rep ranges? (T/F)
33. When applying the overload training principle to the beginning client,
what would the recommended rep range and recovery heart rate be
using NFPT’s charts and tables? _______________________________
34. What rep range would client with size and strength as the goal train in?
__________________________
35. What cellular adaptations take place in the muscle cell when applying
the overload training principle in the 4 to 6 rep range?
_______________________________________________________________________________
36. What cellular adaptations does the muscle go through when training for
an endurance event?
____________________________________________________________________
37. When training in the 12 to 15 rep range what cellular adaptations will
occur in the muscle cell?
___________________________________________________________________________________
38. Considering that during a set of 12 to 15 reps we build both new
Myofibrils and new Mitochondria, in theory, what would taking a pause
during the set allow the muscle to emphasize building new
Mitochondria or new Myofibrils?
______________________________________________________________________

This completes our NFPT Personal Trainer Workshop Study Guide – thank you for your
support and participation. In the pages to follow, you will find all Review Questions
and Answers for the sections that have been covered in this Guide.

42
 Review Questions and ANSWERS
Part 1: CLIENT SCREENING

1. What is one reason for having a client complete the Cardiovascular Risk
Profile Form?
a. To identify client weight
b. To identity a possible risk factor based on the total score
c. To prescribe medication
d. To assess dietary intake

2. What is one reason for knowing the clients occupation?

a. To see if the client can afford personal training
b. To assist in dietary recommendations
c. To evaluate if you can perhaps solicit their co-workers
d. None of the above

3. What does PAR-Q stand for?

a. Personal Availability Running Quiz
b. Private Answers Regarding Previous Quarantines
c. Physical Activity Readiness Questionnaire
d. Professional Aptitude Running Quickness

4. A score of 10 on the Cardiovascular Risk Profile would indicate?

a. The client should only train for 10 minutes during the first 2
sessions
b. The client is apparently healthy and can train
c. The client cannot train without a physician’s consent
d. None of the above

5. What is a “contraindication”?
a. An exercise for the abs
b. A type of workout routine
c. Symptoms of overexertion or injury
d. A backwards lunge

6. A waiver of liability must be signed prior to training a client.

a. True
b. False

43
7. What is the difference between Waiver of Liability & Informed Consent
Forms?
a. There is no difference
b. Waiver of Liability does not inform client of possible injuries,
Informed Consent does
c. A Waiver of Liability needs to be notarized
d. An Informed Consent is only for a gym and a Waiver is for trainers

Part 5: MAJOR SKELETAL ANATOMY

1. What is the “Prime Muscle” stressed during the execution of a Push Up?
a. Deltoids
b. Rectus Femoris
c. Pectoralis Major
d. Triceps

2. The Vastus Lateralis is a component of the?

a. Hamstrings
b. Calves
c. Core Musculature
d. Quadriceps

3. During the Eccentric phase of a Squat the body is traveling?

a. In a descent from a vertical position
b. In an ascent from a horizontal position
c. In a forward motion from a prone position
d. Directly upward with a bar on the back

4. Voluntary holding the elbow at a 90° for 10 seconds while holding a

loaded barbell is an example of an/a?
a. Eccentric Contraction
b. Concentric Contraction
c. Isometric Contraction
d. Isokinetic Contraction

5. Squeezing the shoulder blades back during the concentric phase of a

seated row is an example of?
a. Supination
b. Rotation
c. Retraction
d. Flexion

44
6. Which of the following choices is an example of the elbow joint?
a. Gliding
b. Hinge
c. Fixed
d. Ball and Socket

7. What soft tissue structure connects a muscle to a bone?

a. Cartilage
b. Tendon
c. Ligament
d. A stabilizer muscle

8. The Posterior Deltoid is considered a secondary mover or assisting

muscle during the performance of?
a. Standing cable chest press
b. Back Squat
c. Lateral dumbbell raises
d. One arm dumbbell rows

9. The L5 vertebrae is located in the?

a. Thoracic section of the spinal column
b. Anterior section of the spinal column
c. Lower back
d. Close to the neck

10. The Vastus Lateralis, Rectus Femoris, and Vastus Medialis are
primarily responsible for which of the following Biomechanical
actions?
a. Knee Extension
b. Knee Rotation
c. Knee Flexion
d. Knee Pronation

11. Using Figure #3a, identify letter Q.

a. Tibia
b. Iliac Crest
c. Femur
d. Radius

12. Using Figure #3a, identify letter N.

a. Coccyx
b. Sacrum
c. Humerus
d. Sternum

45
13. During the performance of a row, the agonist muscle sometimes
referred to as the prime mover is?
a. Shoulders
b. Biceps Brachi
c. Upper Middle Back
d. Forearms

14. During the upward phase of a military press what type of contraction is
occurring in the biceps?
a. Concentric
b. Eccentric
c. Ballistic
d. Isometric

15. During the downward phase of a straight leg deadlift what type of
contraction is occurring in the semitendinosous?
a. Superficial
b. Isotonic
c. Eccentric
d. Concentric

16. Name the stabilizer muscle most associated with the performance of a
row.
a. Bicep Femoris
b. Triceps
c. Bicep Brachi
d. Teres Major

17. When planning a workout to increase muscular endurance in the

semitendinosous, which of the following exercises would you choose?
a. Hip bridges with simultaneous knee flexion’s using a stability
ball
b. Inch worms
c. Squats
d. Leg Extensions

18. Refer to Figure #3a, identify letter H.

a. Humerus
b. Sacrum
c. Ulna
d. Radius

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19. Refer to Figure #3a, identify letter M.
a. Ischium
b. Brachioradialis
c. Femur
d. Frontal Bone

20. Grasping a bar with the palms facing forward or up is an example of?
a. Supinated grip
b. Alternated grip
c. Pronated grip
d. Neutral Grip

21. Laying on a bench on your back is an example of?

a. Prone Position
b. Resting Position
c. Supine Position
d. Workout Position

22. Grasping a V-Shaped bar such as in performing a triceps pushdown is

an example of?
a. Pronated Grip
b. Neutral Grip
c. Triceps Grip
d. Supinated Grip

23. Turning the feet where the toes are pointed towards midline is an
example of?
a. Eversion
b. Athletic Stance
c. Inversion
d. Pronation

24. The beginning phase of a cable chest fly where you begin to bring both
arms towards each other to meet in the center in front of you is an
example of?
a. Rotation
b. Retraction
c. Adduction
d. Abduction

25. Without looking at the labeled anatomy chart provided (or your book),
test yourself on superficial skeletal muscle anatomy. Look at Figures #1
& #2 for answers

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 Part 6: READ & REVIEW

Special Populations
1. When classifying youths it is recommended to use?
a. Chronological Age
b. Biological Age
c. Hypothetical Age
d. Subjective Age

2. Children need ______ min of exercise daily?

a. 20
b. 40
c. 60
d. 90

3. Weight training for youths has been determined a safe practice

using supervision and a rep range of approximately?
a. 20-25
b. 12-15
c. 10-8
d. 4-6

4. The Acronym ADL stands for?

a. Acquired Deficient Lipolysis
b. Adult Diet Levels
c. Activities of Daily Living
d. Active Duration of Lactic Acid

5. The goal of training the Older Adult is?

a. Increase muscle mass
b. Increase Testosterone Levels
c. Enhance quality of life and ability to perform ADL’s
d. Decrease body fat percent to 20%

6. A pregnant client should not perform exercises in which of the

following positions to avoid possible complication and lack of blood
flow to the fetus.
a. Supine
b. Prone
c. On the left side
d. On the right side

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 7. A pregnant client should train mainly using reps and intensity’s of?
a. 12-15 reps at 80% intensity
b. 12-15 reps at intensities under 80%
c. 20-25 reps at 80% intensity
d. 20-25 reps at 70% intensity

8. All Diabetic clients MUST consult with their physician prior to

engaging in physical activity?
a. True
b. False

9. Clients with Hypertension should aim at achieving at least ______ min

of moderate intensity exercise on most if not all days of the week?
a. 15
b. 25
c. 30
d. 45

10. Exercise has a blood pressure lowering effect of up to______ hours?

a. 22
b. 24
c. 10
d. 48

Physiology of Nutrient Metabolism

Metabolic Pathways and Energy Production
Nutrient Review

1. Plant sources of Fats such as avocados, peanuts, olive oil contain

cholesterol? (T/F)
2. What percentage of fat should a healthy diet be comprised of? 20% to
30% with less than 10% of total fat from saturated fats
3. Fats are emulsified by bile and broken down by lipolytic enzymes
(Lipase)? (T/F)
4. In what form do fats enter the digestive process? Chylomicrons
5. Chylomicrons are broken down into Phospholipids, Triglycerides, and
Cholesterols by which organ? Liver

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6. The cholesterol family is composed of? High Density Lipoprotein
(HDL), Low Density Lipoprotein (LDL), Very Low Density Lipoprotein
(VLDL)
7. Identify which of the cholesterols are good and which are bad?
HDL=Good LDL=Bad VLDL=Extremely bad
8. Which of the fat compounds assist with structural membrane
formation? Phospholipids
9. What fat substrate is burned while performing Cardiovascular Activity?
Fatty Acids
10. Triglycerides are broken down into? Fatty Acids, Glycerol
11. Name the digestive enzyme that breaks down carbohydrates? Amylase
12. A carbohydrate source that digests quickly causing a rapid rise in blood
sugar can be identified as high Glycemic? (T/F)
13. Other that the Glycemic Index, what is the name of the other method
that can be used to determine if a carbohydrate food will be digested
quickly? Glycemic Load
14. Consuming a high glycemic food in combination with a source of fiber,
protein, or fat will change the glycemic value of the meal? (T/F)
15. What hormone is released from the liver during a state of
hyperglycemia? None: the hormone is released from the pancreas
(insulin)
16. What are the three main storage sites for glucose? Muscle, Liver ,&
Adipose Tissue
17. How many calories of carbohydrates can we store in the liver? 300 –
400
18. How many calories can we store in blood circulation? 80
19. Glycogenolisis can be defined as the replenishment of blood sugar from
stored liver glycogen? (T/F)
20. What tissue is cannibalized during the process of gluconeogenesis?
Muscle

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21. What hormone responsible for gluconeogenesis is released from the
pancreas? Glucagon
22. How many calories in one gram of Protein? 4
23. What does a source of protein convert into as a result of digestion?
Amino Acids
24. Define what a complete protein is? A source of protein containing all 8
essential amino acids.
25. Define what an incomplete protein source? A source of protein
containing all 8 essential amino acids.
26. Two sources of incomplete proteins can be combined to form a
complete protein? (T/F)
27. The body stores amino acids? (T/F)
28. What percent of nitrogen is detectable in a gram of protein? 16%
29. What test can be easily administered to determine adequate and goal
specific protein consumption? BUN or UUN
30. What does the abbreviation BCAA stand for? Branched Chain Amino
Acids
31. Name the BCAA’s? Leucine, Isoleucine, Valine
32. The body can absorb 16oz of water every 10 minutes? (T/F)

Skeletal Muscle: Structure and Function

1. Name the sheath of membrane that surrounds the entire length of the
muscle? Epimysium
2. What internal components is the muscle cell comprised (made up) of?
1- Fibers 2- Myofibrils 3- Actin & Myosin
3. Name the sheath of membrane that surrounds the entire length of the
Motor Units? Perimysium
4. The motor units are a group of neurons (nerves) that attach to specific
muscle fibers by the synaptic end bulb, and stimulate (innervate) these
fibers to contract upon a command from the central nervous system
(brain and spinal cord)? (T/F)
5. Name the sheath of membrane that surrounds the entire length of the
muscle fibers? Endomysium

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6. How many types or different type of muscle fibers exist in the muscle
cell? Three
7. Name the muscle fiber types? Red Slow/Type 1 - Red Fast/Type 2a -
White Fast/Type 2b
8. Name the sheath of membrane that surrounds the entire length of the
Myofibril? Sarcolema
9. What cellular component, responsible for energy production is said to
be embedded in the sheath of membrane that surrounds the Myofibril?
Mitochondria
10. The Myofibrils are defined as “The contractile components of the cell”?
(T/F)
11. The Red Slow or Type 1 muscle fibers are rich in Mitochondrial
elements? (T/F)
12. The Mitochondria can be defined as “The powerhouse of the cell” or
“The organelle responsible for the transduction of energy”? (T/F)
13. Which muscle fiber has the fewest Mitochondrial elements? White Fast
14. Which muscle fiber has the fastest contractility? White Fast
15. Which muscle fiber would be called upon to work when a load or
imposed demand exceeds 80% of maximum strength? White Fast
16. Which muscle fiber has the most myofibril elements? White Fast
17. Which muscle fiber had the fewest myofibril elements? Red Slow
18. Which muscle fiber has average amounts of both Mitochondrial and
Myofibril elements? Red Fast
19. What is the NFPT recommended rep range training prescription for
developing both an increase in Mitochondrial elements and the
development of new Myofibrils? 12-15
20. The development of new Myofibrils and new Mitochondria would
signify a higher level of stamina? (T/F)
21. As a group, the sheaths of membrane that surround the muscle cell and
its internal components is called muscle fascia? (T/F)
22. The walls of the Mitochondrial elements are said to be permeable
(extremely thin) therefore, toxins can escape the internal areas of the
muscle cell and nutrients and oxygen can enter? (T/F)
23. To what system would these toxins be transferred to and nutrients are
transferred from? Vascular System

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24. The thinnest and permeable vessels of the vascular system are the?
c- Arteries c- Capillaries
d- Arterioles d- Veins
25. The number of Mitochondrial elements is proportionate to the number
of capillaries in the individual fibers? (T/F)
26. Myofibril failure occurs primarily when training in the 12 to 15 rep
range? (T/F)
27. Mitochondrial failure occurs primarily when training in the 20 to 25
rep range? (T/F)
28. Intermediate failure would signify mitochondrial and myofibril
exhaustion during a set aimed at improving stamina? (T/F)
29. An athlete would benefit from training in the 12 to 15 rep range with
the goal of increasing both energy and strength which are helpful in
meeting the demands of leisure and athletic activities? (T/F)
30. Negative consequences of training specifically in the 4 to 6 rep range as
the sole resistance exercise prescription can be? Soft Tissue Damage,
Joint Pain
31. Identify strength in its two categories? 1- Static 2- Dynamic
32. Can the overload training principle be an appropriate training method
by which to train in all rep ranges? (T/F)
33. When applying the overload training principle to the beginning client,
what would the recommended rep range and recovery heart rate be
using NFPT’s charts and tables? 20-25 RHR-125
34. What rep range would client with size and strength as the goal train in?
4-6
35. What cellular adaptations take place in the muscle cell when applying
the overload training principle in the 4 to 6 rep range? Increase in the
size of existing Myofibrils
36. What cellular adaptations does the muscle go through when training for
an endurance event? The development of new Mitochondria allowing
the ability to store increased amounts of energy in the form of Glycogen
37. When training in the 12 to 15 rep range what cellular adaptations will
occur in the muscle cell? Development of both new Myofibrils and New
Mitochondria
38. Considering that during a set of 12 to 15 reps we build both new
Myofibrils and new Mitochondria, in theory, what would taking a pause
during the set allow the muscle to emphasize building new
Mitochondria or new Myofibrils? New Myofibrils

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