Prepare for your ACTion certification exam with these practice questions and answers. This guide covers training methodology, assessment techniques, and professional standards.
Q: three major functions of the nervous system
Answer: 1. sensory2. integrative3. motor
Q: three types of neurons
Answer: 1. interneurons= singles from one neuron to another2. motor neurons= spinal cord or brain to other parts of the body3. sensory neurons= body to spinal cord or brain
Q: central nervous system
Answer: brain and spinal cord
Q: peripheral nervous sytem
Answer: all the nerves in the body
Q: CNS: four major sections of the brain
Answer: 1. cerebrum= largest part of the brain (80%), left and right hemispheres2. diencephalons= center part of the brain3. cerebellum= rear part of the brain4. brain stem= connects the cerebrum and cerebellum to the spinal cord
Q: PNS
Answer: 1. voluntary nervous system (somatic)= signals skeletal muscles to contract voluntary movements2.involuntary nervous system (autonomic)= relates the contraction of internal organs, heart rate, digestion, and breathing
Q: skeletal system
Answer: -major function= to provide form and shape to the body-axial skeleton= skull, rib cage, vertebral column-appendicular skeleton= upper and lower extremities-206 bones, 177 voluntary movement-synovial joints= 80% of joints in body
Q: muscular system
Answer: – a single muscle is built from many bundles of muscle fibers called fascicule
Q: three types of muscle tissue
Answer: 1. cardiac= walls of the heart2. smooth= composes the epithelial of other hollow organs3. skeletal= attached to skeleton, voluntary
Q: three muscle actions
Answer: 1. concentric= muscle fibers are shortened, contractions2. ecentric= muscles lengthen3. isometric= tension on the muscle
Q: three types of muscle pain after workout
Answer: 1. muscle soreness2. muscle and joint soreness= few hours after workout3. delayed-onset muscle soreness (DOMS)= lasts for a few days
Q: cardiorespiratory system
Answer: -offer oxygen, protective agents, and nutrients to the tissues of the kinetic chain (muscular, articular, neural systems)
Q: cardiovascular system three compounds
Answer: 1. heart2. blood vessels carrying blood between heart and tissue3. blood
Q: respiratory sytem (pulmonary system)
Answer: -made up of soft tissue and skeletal structures-major function= all cells function properly
Q: three energy systems
Answer: 1. immediate energy (ATP-CP system)2. short term energy (lactic acid or glycolytic system)3. long term energy (aerobic or oxidative system)
Q: biomechanics
Answer: -use of engineering principles and applying them to biological organisms (mechanics of tissues, joints, and human movement)
Q: biomechanics and exercise: anatomy
Answer: 1. muscles composed of millions of fibers2. these fibers are wrapped by fascia, or connective tissue, called endomysium3. endomysium forms bundles that are surrounded by another layer of tissue called the perimysium4. perimysium covered by a fibrous facial layer called the epimysium5. epimysium extends from the tendons that connect the bones to muscles
Q: five biomechanics benefits of warm-up
Answer: 1. cardiorespiratory enhancements2. prevents premature fatigue during workouts3. heighten body temp4. enhances motor skills and brain transitions for continuos activity5. symtoms of pain, stress, or discomfort from the skeletal muscles or cardiovascular systems are increased
Q: four reasons to cool-down
Answer: 1. delays the onset of muscle soreness after activity by reducing lactic acid build up2. if exercise is stopped abruptly, heart will not get enough oxygen and this can cause dizziness or fainting3. can keep muscle fibers warm for a lengthened amount of time4. excess adrenaline released during exercise can be used up
Q: kinematics
Answer: -study of human motion, describes and analyzes motion without reference to mass, force, or other circumstances
Q: five primary variables of kinematics
Answer: 1. timing of movement2. positioning3. rearrangement4. speed5. acceleration
Q: anatomical locations
Answer: 1. superior (upper)2. inferior (lower)3. proximal (toward center)4. distal (away from center)5. anterior (front)6. posterior (back)7. medial (middle)8. lateral (side)9. contralateral (opposite side)10. ipsilateral (same side)
Q: planes of motion
Answer: 1. sagittal plane= divides body into left and right sides2. frontal plane= divides body into front and back3. traverse plane= divides body into upper and lower
Q: range of motion (ROM)
Answer: – measure of the body’s flexibility by observing the number of degrees the body can move through a set of neutral positions and exercises-pronation (downward movement)-supination (upward movement)
Q: synergy
Answer: -term used to describe the functional grouping of muscles
Q: proprioception
Answer: -being able to sense the location and position of parts of the body in relation to each other and the body as a whole
Q: two categories and three main groups of proprioceptors
Answer: -proprioceptors= specialized nerve endings that respond to the subconscious sense of position and movement1. muscle cells2. tendon cells1. ligament, joint, skin2. neck, inner ear3. muscle
Q: initial client assessment
Answer: 1. occupation2. lifestyle3. physical activities4. hobbies5. nutrition
Q: medical history section of initial client assessment
Answer: 1. injuries2. surgeries3. diseases and medical conditions4. medications
Q: physical assessment section
Answer: 1. pulse2. blood pressure3. flexibility4. posture5. body fat6. body mass index (BMI)7. step test8. walk test9. muscular performance
Q: best order for fitness assessments
Answer: 1. non-fatiguing tests2. agility tests3. maximal strengthened power tests4. sprint tests5. muscular endurance tests6. flexibility tests
Q: heartbeats per minute (BPM)
Answer: -count the number of heartbeats for 10 seconds then multiply by 6
Q: maximum heart rate
Answer: 220-age
Q: exercise heart rate
Answer: resting heart rate + [0.6 x (maximum heart rate-resting heart rate)]
Q: the sit and reach test
Answer: -test that measures flexibility
Q: pinch test
Answer: -measures body fat
Q: body mass index (BMI)
Answer: – weight (kg) / [height (m)]^2- weight (lb) / [height (in)]^2 x 703
Q: step test
Answer: -used to measure cardiovascular endurance and assess overall aerobic capacity
Q: muscular performance tests
Answer: – push-up test- the sit-up test- squat test
Q: physiological factors to consider in designing programs
Answer: 1. types of muscle actions2. energy usage3. the kinetic chain4. proper positioning
Q: types of training used in exercise program design
Answer: 1. balance/ stability training2. flexibility training3. resistance training4. cardiovascular training5. functional training6. plyometrics
Q: two forms of overtraining
Answer: -sympathetic and parasympathetic
Q: aspects of personal fitness that are included in program design
Answer: -anatomy, physiology, kinesiology, basic nutrition and knowledge of training, special populations
Q: the three primary resistance training goals
Answer: 1. hypertrophy2. muscular strength3. muscular endurance
Q: cross-training
Answer: -using a variety of modes of cardiovascular training
Q: how is exercise intensity measured?
Answer: -by the amount of oxygen consumed during exercise and the number of calories burned
Q: what is periodization
Answer: -the use of progressive cycling in resistance training-four types=traditional,stepwise, undulating, overreaching
Q: three types of warm-ups
Answer: 1. general warm-up2. activity-specific warm-up3. passive warm-up
Q: three types of flexibility
Answer: 1. corrective flexibility2. active flexibility3. functional flexibility
Q: stretching techniques
Answer: 1. static stretching2. passive stretching3. active and active assistive stretching4. proprioceptive neuromuscular facilitation stretching (PNF)5. ballistic stretching6. dynamic stretching
Q: three factors for workout design
Answer: -warming up, proper breathing, maintaining posture
Q: flexibility continuum
Answer: -functional, active, corrective
Q: balance
Answer: -the body’s ability to maintain equilibrium by controlling the body center of gravity over its base support
Q: coordination
Answer: – complex process in which motion of the body is conducted through a combination of muscle groups working together with appropriate timing
Q: agility
Answer: – ability to control the direction of the body or body parts during movement
Q: what is cardiorespiratory training?
Answer: -an activity used to improve the body’s ability to process and deliver oxygen by using intense movements and activities that stimulate the cardiovascular system
Q: what is the first and most fundamental component of biomechanics function in sports performance?
Answer: balance
Q: glycemic index
Answer: -ranking of carbohydrates based on their simplicity
Q: two ways to calculate recommended caloric intake
Answer: 1. resting metabolic rate (RMR) = (bodyweight x 10) + (formal exercise calories) + (daily activity)2. lean body weight (LBW) = subtract body fat from total weight- lower range= LBW x 16- upper limit = add 500 calories to lower range
Q: daily calories
Answer: – 40-60% carbohydrates- 25-30% fats
Q: three main types of omega-3 fatty acids
Answer: 1. docosahexaenoic acid (DHA)2. eicosapentaenoic acid (EPA)3. Alpha-linolenic acid (ALA)
Q: unsaturated fats
Answer: 1. mono-unsaturated fats= one double bond, olive and canola oil2. poly-unsaturated fats= double bonds,
Q: trans fat
Answer: -have been “hydrogenated+. processed foods, cake and chips
Q: most common complaint made by clients against their personal trainer
Answer: slipping and falling
Q: READ acronym
Answer: rapport, empathy, assessment, development
Q: the components of a business plan
Answer: -budget, established policies for employees and clients, advertisements, and profits
Q: what website should you check to ensure the online certification program chosen is accredited?
Answer: National Organization for Competency Assurance at www.noca.org