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NCEP Certification Study Guide 2025
7 primary movements — ANS-WW push, pull, bend, twist, squal, lunge, gail Name at least 5 benefits of exercise. - ANS-~¥W Better appearance, improved health, feeling better, performing better, and stress relicver What are the components of Fitness? — ANS-WW Nutritional Guidance, Flexibility Training/ROM, Cardiovascular Training, Resistance Training, and Attitude Training What is a caloric? - ANS-WwvLnit of linergy Define Active S an axis using An internal force, retching. Give an example. —- ANS-WW Ability to move a bone around An example is bringing your leg up high and then holding it there w/o anything (other than your leg muscles themselyes) to keep the leg in an extended position. Define Passive Stretching. Give an example. | — ANS-WWAbilily to move a bone around an axis with help from an external force. An example is using a belt when stretching. Define Static Stretching. Give an example. — ANS-WW Not continually moving. An example is Quadriceps Stretch (flamingos) Define Ballistic Stretching. Give an example, — ANS-WW In constant motion, An example is standing upright and putting cither leg on elevation to front. Keep legs straight. With back straight bend over and repeatedly reach forward and relax. What is blood pressure? — ANS-WW Amount of pressure placed on the arterial walls during the pumping (systolic) and diastolic phases. What is the formula for training heart rate? - ANS-VWv (220—-age) x % of max heart rate Define endurance — ANS-WeWSubmaximal force repeatedly over time Define strength - ANS-VWwYMaximum force produced in a specific enviroment Define power — ANS-We work over time What is your core? — ANS-Wwv Defined as the ability to stabilize your spine and transfer load elficiently throughout the body List at least 5 cardiac risk factors - ANS-WWHigh blood pressure, diabetes, cholesterol level, heart discase, smoking, List at least 3 signs and symptoms of cardiapulmonary disease — ANS-WWChest pain, shortness of breath, irregular or accelerated heart rate How many calories are given of from 1 gram of Protein? Carbs? Fats? - ANS-Vv Protein — 4 Carbs — 4 Fats — 9 How do you measure body fat? - ANS-WWSkin calipers, clectra—impedance, hydrostatic weighting, or bod pod What is the heart rate intensity for a beginning in the testing phase? - ANS-WW40— 60% of predicted max heart rate What are the 3 tests given in the cardiovascular testing phase? — ANS-WW talk, leveling, and recovery Why do we test anyone? — ANS-VWvWWe want to focus on giving them a balaneed exercise program. What is the goal fo Level 1 Resistance Training? Level 2? Level 3? Level 4? Level a? — ANS-vWWv Level 1: Develop Neural Pathways Level 2: indurance Level 3: Hypertrophy (make size increase) Level 4; Strength (Create max strength adaption) Level 5: Power (increase coordination, speed, power) How many reps do you perform for hypertrophy (to gct bigger). Strength? Enduranee? — ANS-WWv Hypertrophy = 6-12 reps Strength = 1-5 Reps [Endurance = 12-20 Reps What do we mean by the term neural pathways? Why is it important? - ANS-Vv Neural Pathways = Muscle Memory, It's important because you will be training the total body in a mave holistic and Junctional way. Whal are some benelits of increasing a person's range of movement/molion (ROM)? — ANS-WW Stability, Mobility, Less prone to injury, and better movement and performance Name one stick mobility stretch, fix or solution, and describe it — ANS-Wv lect Kneeling: both knees on the floor w/ full hip extension to start Why is it important to keep clients from getting demotivated? - ANS-WWS5o they can continue to workout/exercise a Name one "tool" or strategy that can be used to build altitude (raining, - ANS-Vv Meditation What is a motor unit? - ANS-WwWThe nerve and all the muscle fibers that connects with/or innervated What is the all or none principle? — ANS-WWNeural Signals causes a momentary twitch of all fibers in the motor unit. What is the time and intensity association w/ cach energy system? — ANS-WWATP- CP — High Intensity, less than 10 seconds Glycolysis — High intensity, lasting 1-3 minutes Oxidative Phasphorylation — Long duration, lasting more than 3 minutes What is the force around a joint called? - ANS-WW# Force around joint is called torque How can you increase the force around a joint w/o increasing load? — ANS-Vv Increase force w/o increasing load when center ol gravily of free weight falls further away from axis of rotation What are the curves of the spine called and where are they located? - ANS-Vv Kyphotic Curve — Thoracic Region Lordatic Curve — Lumbar Region What are the bones of the spine? — ANS-WW Cervical, Thoracic, |-umbar, Sacrum, Cocayx What is in between the bones of the spine? (excepl the sacrum and coccyx) — ANS- Vv In between the bones of your spine are vertebrae and in between that you have intervertebral discs Where is the sacroiliac joint? What 2 bones make up the SI jaint? - ANS-Wwv The sacroiliac joint is where the pelvis and sacrum meet, What bones make up the shoulder complex? — ANS-WwW7The humerus, clavicle, and scapula Name 2 joints of the shoulder complex? — ANS-WWGleno Humeral (GH Joint) & Scapulo What muscles act as ligaments and hold the gleno—humeral jaint together? -— ANS-W v Infranspinatus, Supraspinatus, Teres Minor, Subscapularis act as ligaments What bones make up the clbow? — ANS-WWHumcrus, Radius, and Ulna Bones Name 2 joints of the shoulder complex — ANS-WW1) Gleno Humeral (GH Joint), Scapulo What muscles abduct the hip? — ANS-WW TIL, Gluteus Medius, and Gluteus Minimus What muscles extend the knee? — ANS-WwvRectus Pemoris, Vastus Jateralis, Vastus Medialis, and Vastus Intermedius What muscles abduct the hip? - ANS-WW TFL, Gluteus Medius, & Gluteus Minimus abduct the hip What muscle extends the knee and flexes the hip? - ANS-WWRectus Pemoris extends knee and flexes hip tendon — ANS-WW attaches muscle to bane, docs nat stretch dise — ANS-W wv cushion between cach vertebra meniscus — ANS-Wwv cushion between the tibia and femur fossa — ANS-WW hole or depression in bone process — ANS-W¥ Ww protrusion on a bone Kyphatic curve — ANS-WW conch curve of upper back, thorac > region Lordatic Curve — ANS-WWConvex curve of lower back, lumbar region Flexion — ANS-WW Decreasing the angle between two bones [Extension — ANS-WWincreasing the angle between two bones Hyperextension — ANS-WWMovement between normal extension Abduction - ANS-WU moving away from midline Adduction — ANS-WeU moving towards midline Horizontal Abduction - ANS-WW Moving upper arm away from midline in horizontal plane Horizontal Adduction - ANS-WW Moving upper arms towards midline in horizontal plane Pronation — ANS-WW Rotating palms up to palms down Supination — ANS-WW rotating palms down to palms up What are the jain actions of the shoulder, elbow, and scapula during the CONCENTRIC phase of a seated row? — ANS-WwvShoulders Extend, Elbows Flex, and Scapulas adduct 6 primary positions — ANS-WW ying, sitting, kneeling, standing, squatting, lunging FITTR Principle — ANS-Wvlrequency, Intensity, Time, Type, Rate of progression MAVA technique for attitude training - ANS-WwW Mindfulness, Affirmation, Visualization, Anchoring 
