WITS CPT EXAM STUDY

ALL 24 Chapters of the 8th Edition Book and Questions from the Lectures.

What are the differences in the physical activity requirements for achieving health benefits, fitness, and performance?

Look at what your client needs; health, performance, or avoidance of disease. (*also the Frequency, Intensity, Time, and Type)

List top three leading causes of death, and compare them with the BEHAVORS (not inherited, or environmental) that’s linked to them

Cancers - Drug use and smoking

Heart Disease (CVD) - Inactivity

Accidents - Lack of focus and reaction time

What’s the difference between moderate/relative and vigorous/absolute intensity?

The Mets correlated to each cardio based activity

(*moderate; Below 6 - Vigorous; Above 6)

How is Heart Disease (CVD) and Cancer effected by regular physical activity?

Your body gets stronger, and heart rate improves circulating more blood to the heart and throughout the body (including variations of oxygen)

Across the Board: everything gets better with fitness

What are the 2018 guidelines for vigorous and moderate activity?

Adults - Sit less, move more;

150 - 350 min. moderate intensity

OR 75 - 150 min. vigorous activity.

Adolescence and Children - 60+ minutes of activity

Describe the physical activity guidelines for increasing or maintaining strength.

Do all Major groups ; 8-12 reps ; 2-3 sets ; 2 days week

What are adverse events and how can they be minimized?

an injury or medical complication ; be healthy, CPT should screen properly and progress through activity safely.

What is Fatness Vs Fitness and the impact on chronic disease?

Fitness is the priority ; anyone regardless of weight, who were less active, were more prone to CVD.

What performance related components are related to sports?

all of them, but specifically: Speed, Power, Endurance, and Balance.

*Across the board is needs based on client.

Physical Activity

bodily movement (sport, daily func., leisure, etc.) produced by skeletal muscle that results in energy expenditure

Exercise

subset of physical activity that is planned, structured, and repetitive, and has the objective of improving or maintaining physical fitness

Physical Fitness

Set of health or skill related attributes that can be measured by tests

Health Related Fitness

refers to muscular strength and endurance, CFR, flexibility, and body composition

Absolute Intensity

Rate of work (energy per min.) expressed kilocalories (kcal.)

MET/Metabolic Equivalents

Taken at RHR and is equal to : 3.5ml X kg^-1 X min^-1

Vigorous Activity is 6 METS+, anything lower is Moderate Activity.

Volume

Total amount of energy expended, or work accomplished in an activity.

What three Groups do we put clients in to assess needs?

Health, Fitness, and Performance

Lifespan VS Quality Of Life

The # of days alive compared to the quality of those days in good health, emotional, and spiritual wellness.

Health VS Performance

Depends on clients; however, health: flexibility, musc. strength, cardio fit. AND performance: speed, power, endurance, balance.

How many risk factors on a PARQ, PASQ, and H. Screening do you need to call in a medical professional?

2 ; depends on C. Personal Trainer

What is the typical screening route for new clients?

PARQ, PASQ, Health Screen.

What is Cardiovascular Disease? (+ symptoms)

Symptoms: RHR > 100, shortness of breath, ankle edemia

Group of diseases that effect the heart and blood vessels interfering with normal blood flow ; #1 cause of death.

Causes: smoking, drugs, poor diet, lack of movement (lots of behavioral things.)

Types of causes death is brought to you by.

inherited, environmental, and behavioral

Risk factors that increase injury in our job

environment, equipment, changes in activity, personal factor, and type of activity.

Why is it important to have a client sign screening, PARQ, and PASQ forms?

Partie liability, lawsuits, mutual understanding.

Is PARQ and PASQ the same?

YES as screening tools.

PARQ - For everyone. ; PASQ - more exercise detailed + applies to warranting a clearance, any noticeable disease, and changes that need to be changed before starting.

What can an accelerometer measure that a pedometer cannot when monitoring Physical Activity?

Both steps and intensity of the activity. IE: Garmin (accelerometer)

What can provide a measure of how much cal/energy is produced in the body?

Oxygen Consumption

What are the complete components to a complete excersice program?

Cardio Fitness, Muscular Fitness, Flexibility, and Balance fitness.

What should fitness professionals consider when determining the starting point of each component?

Client history and ability.

What is the female/male triad?

Disorder eating, Osteoporosis (decline of bone mass and tissue), Amenorrhea (missing periods/starting late)

What is functional overreaching?

short term overreaching followed by recovery leading to growth.

What are three cardinal planes and associated axis?

- Sagittal Plane (side view) = mediolateral axis (flextion&extention)

- Cordial/frontal Plane (Front&back view) = anteroposterior axis (abd.&add.)

- Transverse Plane (Top View) = longitudinal axis (Intern&exter. rotation)

Why is the knee prone to injury?

weight bearing joint sustaining quick twists and forces that must provide mobility and stability at the same time. ( ie. frisbee movements, stop and start)

How many distinct bones are in the skeleton?

200; most involve movement.

What are the four bone classifications?

Long Bone (Fingers and Toes)

Short (Wrists and Ankles/ Tarsals&Carpals)

Flat (Ribs + Shoulder blades)

Irregular (pubis and vertebrae)

What are the two types of bone tissue?

Cortical - Compact Outer Hard Layer

Trabecular - lightweight, Cancellous, strength providing tissue.

What is the 5thish bone classification in the body that is within tendon?

sesamoid bone (ie. kneecap)

What is Ossification?

The maturing of a bone until teen years that starts out as cartilage and can be growth stunted by stress, drug use, and malnutrition.

What two areas are growth areas in the process of Ossification?

Begins @ diaphysis and spreads to epiphyseal plates

The Mediolateral Axis is connected to what plane?

Sagittal Plane

The Cordial plane is connected to what Axis?

Anereroposterior

The longitudinal Axis Is what axis and what plane connects?

Vertical Transverse

What is a Joint?

Where two bones meet.

What determines joint movement?

design and shape of how they meet

How do synarthrodial joints move/or don’t move?

These bones are unmovable Ie. cranial/skull bone

how do amphiarthrodial joints move/or don’t move?

They slightly move (ie. vertebrae parts, not spine.)

how do diarthrodial joints move/or don’t move?

Freely! (ie. spine as a whole)

What are the three joint classifications?

Synarthrodial, amphiarthrodial, and synovial/diarthrodial

What is special about a joint?

absorb shock

What is anatomical position?

neutral position, where bodies lay palms face forward, as if it were dead on a table.

What are a few joint types?

ball and socket, hinge joints, ellipsoidal joints (wrist), pivot joints, and gliding foot joints.

How can the body be divided?

Axel skeleton and Appendicular Skeleton

Is Flexion and Extension a joint movement?

Yes.

What are joint movements?

Upward and Downward rotation

Protraction and retraction

Elevation and depression

Internal and external rotation

Add. and abd.

Flexion and Extention

What are forces that cause movement?

Muscle Shorting, Gravity, External Stimulus (any strength and energy causing motion or change.)

What are forces that can resist or prevent movement

Gravity, soft tissue restriction, and outer impacts such as resistance bands and training equipment

What is Concentric Muscle Action?

Shortening of the Muscle (ie. bicept on a flex)

What is Eccentric Muscle Action?

The lengthening under tension (ie. Bicep curl lowering from top position)

What is Isometric Muscle Action?

Holding a movement (ie. calisthenic movements, holding a plank, holding a bicep curl in the middle)

What are ballistic movements?

Movements requiring little resistance but bursts of energy (ie. Wall balls)

What is the difference between antagonist and agonist muscle action?

Ag. - contract upon joint movement

Ant - muscles that lengthen as the above shortens.

What are some roles of muscles?

stabilize, cause movement, decelerate movement, and guide movements.

What are Muscle Groups?

They include all muscles that cause the same movement at the same joint

(ie. elbow joint - elbow flexors are responsible)

What is torque?

Force. (More force more torque.)

Any push or pull applied to a person or object.

When does torque happen?

Muscle torque is greater than resistance torque.

How much impact does rotational inertia have on the body?

More happens in lower limbs than upper limbs.

What is angular momentum?

What is the control of angular momentum?

Faster the body moves > the more momentum and rotational inertia. (ie. Wood choppers)

What is the main difference between running and walking?

Running requires more speed and wider strides WITHOUT stance that walking does.

Otherwise, they are similar.

What is an anaerobic energy?

Replenishes ATP at a fast rate with NO oxygen. (Body creates ATP.)

What is an aerobic energy?

Requiring oxygen, it’s used to create ATP by using fats and carbs.

Needs to replenish quickly for muscles to generate force.

(AER - AIR: we need air to live “forever” > LONG LASTING)

Fat does what for fuel?

Provides more energy with the need for more oxygen

What is the time usage of each fuel?

Fat - Long Term

Carbs - Short term

What provides more energy with the need for Oxygen?

Fat.

When intensity of exercise increases, what also needs to be increased?

Carbs to increase ATP

When exercise is submaximal what does not increase immediately?

Vo2

What does GXT stand for?

Greater Exercise Test

What increases when intensity increases?

Blood lactate, exercise intensity, and polyamory ventilation

What is the cardio response to weightlifting and isometric movements?

increases both SBP and DBP

What are sarcomeres?

fundamental units of muscle contraction

What is sliding filament theory?

Thin actin filaments go over thick mytosin / Entire muscle Shortens

What 2 things including genetics effect types of fiber types you have?

Sex by birth (M/F) and training

What types of fibers are there?

Slow (type 1, only) and Fast (type 2, with and without oxygen).

Type 1 is higher average distribution followed by oxygen type 2 w/ oxygen

What is Rhabdomyolysis?

Break down of muscle that occurs after long intense exercise a person is not used too.

What are muscle cramps?

Involuntary contractions, only stretching by the Golgi tendons can fix.

What is a muscle spindle?

sudden change in muscle length that will stimulate it causing a contraction

*Arm that gets pulled back and snaps back quickly, (ie. reaction touching stove idea)

What is the Golgi Tendon Organ (GTO)?

increasing tension causing relaxation.

What are the four types of thermoregulation?

Radiation, Conduction, Convection, and evap. of sweat.

What are the adaptations of thermoregulation?

Increase plasma vol., early sweat, low salt loss, and low blood flow to skin

How can we increase fitness testing accuracy?

Improved over time retesting, and cross-checking data with average testing numbers.

What is the three factors considering fitness ready tests?

Reliability, Objectivity, and Validity

What are the details for the step test?

96 beats per minute

12” step (4 blocks under a step high)

3 Minutes - LRLR

Tell time at 1 minute, 2 minutes, and 2:30 and 10 second count down.

***TAKE HEART RATE AT THE DOWN at the end for 1 minute.

WILL DO ON PRACTICAL.

What is the treadmill Mile test?

goal: 1.5 miles within personal record time.

***allow 3 minute warm up prior.

Record time they did it in.

Calculate in the formula….

What is the 12-minute Test.

Same as the run walk test but take the distance they do in 12 minutes.

1RM Test, what is it?

Determine the heaviest lift for 10 Reps; proper form

Convert into: (weight load/0.75 = 1RM)

What is the Pushup Test?

SHOW TELL DO:

Anybody can do either form (knees or hands)

Must start in the up position and go down until chin or chest (females) touch the ground.

stop upon the client cannot do 2 consecutive reps.

Score is the full reps completed.

What is the Ab curl test, and how do you set it up?

METRONOME 50 BPM

Place 2 strips parallel together, 10 cm apart.

Have them touch the first tape and sit up and down to the beat.

if they cannot keep up with test or not having good form - terminate.

Record # of sit-ups done.

What does the Bench press procedure test?

Muscular endurance

How do you facilitate the bench press test?

60 BPM

Use 35lb bar for women, 80lb bar for men

BEGIN IN DOWN POSITION

record # of clean reps.