Fitour Personal Training Certification Flashcards

Questions and Answers

What is the definition of personal training?

A fitness training program that joins a personal trainer with a client to establish a mutual, respectful, and beneficial partnership in order to reach a particular fitness/health goal.

What is the definition of a personal trainer?

A qualified fitness professional who is hired by a client to assist the client in reaching a particular fitness/health goal.

What is one purpose of personal training?

Assess client's current fitness level (correct)

Create a workout for a group

Lead a fitness class

None of the above

Which of the following are benefits of personal training? (Select all that apply)

Motivation and accountability Signup and view all the answers

What educational qualifications are generally required for a personal trainer?

Current nationally recognized personal trainer certification, some formal education in physiology and health promotion, CPR/First Aid. Signup and view all the answers

All personal trainers are required to carry liability insurance.

True Signup and view all the answers

What is the ultimate responsibility of a client in personal training?

To follow the exercise prescription designed by the personal trainer. Signup and view all the answers

What is the definition of anatomy?

The study of the structure of the body. Signup and view all the answers

What are myofibrils?

Microscopic proteins bundled together to form a myofibril. Signup and view all the answers

What is the all or none law regarding muscle contraction?

Skeletal muscles either fully contract or not at all. Signup and view all the answers

What is a slow twitch (type 1) muscle?

Recruited for aerobic activity Signup and view all the answers

Which of the following describes hypertrophy?

An increase in muscle size due to cross-sectional area Signup and view all the answers

Where does energy for muscle contraction come from?

Energy comes from carbohydrates, fats, and proteins, converted to ATP. Signup and view all the answers

What is Oxygen debt or Excess post-exercise oxygen consumption (EPOC)?

The amount of oxygen used during recovery from work that exceeds the amount needed for rest. Signup and view all the answers

What does VO2 max represent?

The greatest rate of oxygen utilization attainable during heavy work. Signup and view all the answers

What is the definition of heart rate?

The number of beats of the heart per minute. Signup and view all the answers

What does stroke volume mean?

The amount of blood pumped in one beat of the heart. Signup and view all the answers

What is blood pressure?

The pressure exerted by the blood on the vessel walls. Signup and view all the answers

What is cardiac output?

The amount of blood circulated by the heart in one minute. Signup and view all the answers

What is pulmonary ventilation?

The process of oxygenating the blood through the lungs. Signup and view all the answers

What is lactate threshold?

The point during a graded exercise test at which the blood lactate concentration suddenly increases. Signup and view all the answers

What are the effects of endurance training?

Increase in number of mitochondria, decreased time to achieve steady state, increased size of the heart's ventricle, increased VO2 max. Signup and view all the answers

What does Kinesiology study?

The study of human movement. Signup and view all the answers

What are the three planes of movement?

Median/sagittal plane, frontal/coronal plane, transverse/horizontal plane. Signup and view all the answers

What is the median/sagittal plane?

A vertical plane that divides the body into right and left sections. Signup and view all the answers

What is the frontal (coronal) plane?

A vertical plane that divides the body into anterior and posterior sections. Signup and view all the answers

What is the transverse/horizontal plane?

A horizontal plane that divides the body into superior and inferior sections. Signup and view all the answers

What are the three muscle movements/actions?

Prime movements (agonist), antagonist, synergists. Signup and view all the answers

What is a prime movement (agonist)?

Muscles responsible for a definite movement of a joint. Signup and view all the answers

What is an antagonist?

Muscles that cause movement at a joint in a direction opposite to that of its agonist. Signup and view all the answers

What is a synergist?

Muscles that keep the joint steady while the prime mover applies force. Signup and view all the answers

What is stability?

The ease at which balance is maintained. Signup and view all the answers

Study Notes

Personal Training Essentials

Personal training involves a partnership between a trainer and client to achieve specific fitness goals.
Personal trainers are qualified professionals who guide clients through fitness programs and offer support.

Purpose and Benefits of Personal Training

Assess current fitness levels and establish personalized fitness goals.
Create individualized programs while providing motivation and accountability.
Ensure safe workouts and help clients overcome fitness plateaus.

Trainer Qualifications

Must hold a nationally recognized personal trainer certification.
Requires knowledge in physiology, anatomy, and health promotion.
CPR/First Aid certification and liability insurance are necessary.
Education should be updated regularly through workshops and networking.

Client Responsibilities

Clients must adhere to prescribed exercise programs and communicate their goals.
They should report any discomfort and cancel sessions with proper notice.
Wearing appropriate attire and maintaining focus during sessions is essential.

Job Opportunities

Personal trainers can work in various settings including clubs, community centers, and independent studios.
Options also include mobile training, athletic coaching, and corporate wellness programs.

Anatomy and Muscle Types

Anatomy is the study of body structures while myology focuses specifically on muscles.
There are three muscle types: skeletal (voluntary), smooth (involuntary), and cardiac (heart-specific).

Muscle Structure

Skeletal muscles consist of bundles (fascicles) covered with connective tissue layers: epimysium, perimysium, and endomysium.
Tendons connect muscles to bones, allowing for movement during contraction.

Muscle Contraction Mechanisms

Sarcomeres are the basic units of contraction within myofibrils, utilizing the sliding filament theory (actin and myosin interaction).
Muscle contractions can be isometric, concentric, or eccentric, each serving different functional purposes.

Muscle Fiber Types

Slow-twitch (Type I) fibers are durable and ideal for aerobic activities.
Fast-twitch (Type II) fibers are geared towards explosive strength and speed.
Type II fibers are further categorized into Type IIA (more endurance) and Type IIB (maximal strength).

Energy Sources and Muscle Performance

Energy is derived from carbohydrates, fats, and proteins, converted to ATP for muscle use.
Oxygen uptake and cardiac output are critical to understanding endurance and cardiovascular health during physical activities.

Training Effects and Physiology

Endurance training enhances mitochondrial density, decreases time to steady state, and improves overall cardiovascular function (e.g., increased heart size and VO2 max).
Kinesiology is the study of human movement, critical for designing effective training protocols.

Joint and Movement Anatomy

Diarthrodial joints allow movement with an articular cavity, while synarthrodial joints are immovable.
Understanding joint types (e.g., hinge, pivot, ball-and-socket) is essential for training and rehabilitation strategies.### Three Planes of Movement
Median/Sagittal Plane: Divides the body into right and left sections; flexion and extension movements occur within this plane.
Frontal/Coronal Plane: Divides the body into anterior (front) and posterior (back) sections; abduction and adduction movements take place in this plane.
Transverse/Horizontal Plane: Divides the body into superior (top) and inferior (bottom) sections; rotation and twisting actions occur in this plane.

Median/Sagittal Plane

A vertical plane aligned from anterior (front) to posterior (back).
Key movements: Flexion (bending) and extension (straightening) at joints.

Frontal/Coronal Plane

A vertical plane that runs side to side, dividing the body into front and back sections.
Key movements: Abduction (movement away from the midline) and adduction (movement toward the midline).

Transverse/Horizontal Plane

A horizontal plane that separates the body into upper and lower parts.
Key movements: Rotational actions and twisting motions.

Three Muscle Movements/Actions

Prime Movements (Agonist): Muscles that contract to create a specific movement at a joint.
Antagonist: Muscles that produce movements in the opposite direction of the agonist during joint activity.
Synergists: Muscles that stabilize joints and assist the agonist by helping to maintain steady movement.

Prime Movement (Agonist)

Muscles identified as the primary movers responsible for a specific action at a joint.

Antagonist

Muscles that counteract the movement of the agonist, allowing smooth and controlled motion.

Synergist

Muscles providing support to the agonist, helping to stabilize the involved joint during movement.

Stability

Refers to the capacity to maintain balance; it is enhanced when the center of gravity is lower and the base of support is wider.

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Description

Test your knowledge with these flashcards designed for the Fitour Primary personal training certification course. Each card covers essential definitions related to personal training and trainers, ensuring you have a solid understanding of the material.