NCEP CH. 1 - 6 mini test

Goal of Level 1

stabilization

Goal of Level 2

strength endurance

Goal of Level 3

hypertrophy (muscle growth)

Goal of Level 4

maximal strength

Goal of Level 5

power (explosive)

Reps to Perform for Hypertrophy (bigger)

6–12 reps

Reps to Perform for Strength

1–5 reps

Reps to Perform for Endurance

12–20+ reps

Heart rate training zone

50%–65% of max heart rate (MHR = max heart rate)

Cardio tests

Step test, Treadmill test, Cycle test

Neuro pathways

nervous system learning movement patterns

Why do we test anyone?

because testing is the foundation of safe, individualized, and effective training.

Why assess?

baseline + safety + progress tracking

Purpose of Overhead squat (OHS)

movement + mobility check

Purpose of Pushup hold

upper body endurance + core stability

Purpose of Leg lowering

core strength + lumbar stability

Multi Planar movements

exercises or actions that occur in more than one plane of motion (sagittal, frontal, and transverse planes)

Biomotor abilities

Strength, Speed, Power, Endurance, Flexibility, Coordination

5 components to a healthy eating strategy

Balance, Moderation, Variety, Adequacy, Nutrient Density

6 essential nutrients

Carbohydrates (CHO = carbs), Protein (PRO), Fats (FAT), Vitamins, Minerals, Water (H₂O)

Calories per gram Protein & Carbohydrates

4 kilocalories (kcal)

Calories per gram Carbohydrates & Protein

4 kilocalories (kcal)

Calories per gram Fat

9 kilocalories (kcal)

Body fat testing

Skinfold calipers, Bioelectrical impedance analysis (BIA), Dual-energy X-ray absorptiometry (DEXA scan)

5 Benefits of exercise

Cardiovascular health (heart and blood vessels), Muscular strength and endurance, Weight management (calorie balance), Mental health (stress reduction), Disease prevention

5 Components of Fitness

Cardiovascular endurance (heart + lungs working efficiently), Muscular strength (maximum force), Muscular endurance (long duration muscle work), Flexibility (range of motion of joints), Body composition (fat vs lean mass ratio)

Stretching types

Active stretching (self-movement), Passive stretching (external force moves you), Static stretching (hold position), Ballistic stretching (bouncing movement)

Calorie

energy unit from food

Blood pressure (BP)

force of blood against artery walls

Training heart rate (THR)

(220 − age) × intensity %

Active stretching

(self-movement)

Passive stretching

(external force moves you)

Static stretching

(hold position)

Ballistic stretching

(bouncing movement)

Cardiovascular endurance

(heart + lungs working efficiently)

Muscular strength

(maximum force)

Muscular endurance

(long duration muscle work)

Flexibility

(range of motion of joints)

Body composition

(fat vs lean mass ratio)

Cardiac risk factors

Smoking, Hypertension (HTN = high blood pressure), Hypercholesterolemia (high cholesterol), Obesity, Physical inactivity

Symptoms of cardiopulmonary disease

Chest pain (angina), Shortness of breath (SOB), Dizziness/fatigue, Heart Murmur, Medications, Irregular Heart Rate

3 Risk stratifications

Apparently Healthy (AH), Increased Risk (IR), Known Disease (KD)