PEER FITNESS TRAINER PRE-TEST STUDY GUIDE · PEER FITNESS TRAINER PRE-TEST STUDY GUIDE 1. The...

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PEER FITNESS TRAINER PRE-TEST STUDY GUIDE 1. The International Association of Fire Fighters (IAFF), the International Association of Fire Chiefs (IAFC), and the American Council on Exercise (ACE) developed the Wellness- Fitness Initiative (WFI) to assist departments in developing an overall wellness/fitness system to maintain the physical and mental capabilities of all personnel. 2. The five (5) components of the Wellness-Fitness Initiative (WFI) are: Medical Fitness Behavioral Rehabilitation Data Collection 3. The Wellness-Fitness Initiative (WFI) incorporates the use of SMART goals: S – Specific M – Measurable A – Attainable R – Realistic T – Time-Based 4. Some of the evaluations included in the Wellness-Fitness Initiative (WFI) include (not all- inclusive): Sit-and-Reach Test to assess trunk flexibility. The Gerkin Protocol to estimate aerobic capacity using a treadmill. The FDNY Protocol to estimate aerobic capacity using a stair climber machine. The Push-Up Test to assess muscular endurance of the upper body. The Leg Dynamometer Test to assess muscular strength of the lower body. The Handgrip Dynamometer Test to assess muscular strength of the grip. 5. The below items fall within the scope of practice of a Peer Fitness Trainer (not all- inclusive): Adjusting a client’s exercise program because they are experiencing high stress due to a recent marital dispute. Recommending that your seemingly healthy client run for cardiovascular benefits. 6. If a client complains that her new shoes hurt her feet, the Peer Fitness Trainer can lower the risk of being found legally responsible if an injury occurs by informing her that her shoes may not fit her correctly. Additionally, quality shoes should not require a break-in period. 7. While personal training at a fire department facility, you notice that the clamps that keep the weights on the barbells are getting rusty and loose. The Peer Fitness Trainer can lower the risk of being found legally responsible if an injury occurs by stopping use of the equipment and notifying the department in writing. 8. You are about to begin a 5-mile jog with a client when the client invites a neighbor to join you. The neighbor is not your client. The Peer Fitness Trainer can lower the risk of being found legally responsible if an injury occurs by not allowing the neighbor to join at this time and encouraging him/her to formally engage in a fitness training process. 9. Hydrant vs. ReallyFit Fire Department Robert Hydrant, who is an employee of the ReallyFit Fire Department, dislocated his shoulder during a personal-training session with Doug Bunker at Mr. Hydrant’s firehouse. Doug had asked Mr. Hydrant to find something suitable to place under his heels for a squat exercise, and Mr. Hydrant found two pieces of wood glued together behind the firehouse. Doug examined the wood, placed it on the floor, and said, “This

Transcript of PEER FITNESS TRAINER PRE-TEST STUDY GUIDE · PEER FITNESS TRAINER PRE-TEST STUDY GUIDE 1. The...

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PEER FITNESS TRAINER PRE-TEST STUDY GUIDE

1. The International Association of Fire Fighters (IAFF), the International Association of Fire Chiefs (IAFC), and the American Council on Exercise (ACE) developed the Wellness-Fitness Initiative (WFI) to assist departments in developing an overall wellness/fitness system to maintain the physical and mental capabilities of all personnel.

2. The five (5) components of the Wellness-Fitness Initiative (WFI) are:

Medical Fitness Behavioral Rehabilitation Data Collection

3. The Wellness-Fitness Initiative (WFI) incorporates the use of SMART goals:

S – Specific M – Measurable A – Attainable R – Realistic T – Time-Based

4. Some of the evaluations included in the Wellness-Fitness Initiative (WFI) include (not all-

inclusive): Sit-and-Reach Test to assess trunk flexibility. The Gerkin Protocol to estimate aerobic capacity using a treadmill. The FDNY Protocol to estimate aerobic capacity using a stair climber machine. The Push-Up Test to assess muscular endurance of the upper body. The Leg Dynamometer Test to assess muscular strength of the lower body. The Handgrip Dynamometer Test to assess muscular strength of the grip.

5. The below items fall within the scope of practice of a Peer Fitness Trainer (not all-

inclusive): Adjusting a client’s exercise program because they are experiencing high stress

due to a recent marital dispute. Recommending that your seemingly healthy client run for cardiovascular

benefits.

6. If a client complains that her new shoes hurt her feet, the Peer Fitness Trainer can lower the risk of being found legally responsible if an injury occurs by informing her that her shoes may not fit her correctly. Additionally, quality shoes should not require a break-in period.

7. While personal training at a fire department facility, you notice that the clamps that keep

the weights on the barbells are getting rusty and loose. The Peer Fitness Trainer can lower the risk of being found legally responsible if an injury occurs by stopping use of the equipment and notifying the department in writing.

8. You are about to begin a 5-mile jog with a client when the client invites a neighbor to

join you. The neighbor is not your client. The Peer Fitness Trainer can lower the risk of being found legally responsible if an injury occurs by not allowing the neighbor to join at this time and encouraging him/her to formally engage in a fitness training process.

9. Hydrant vs. ReallyFit Fire Department

Robert Hydrant, who is an employee of the ReallyFit Fire Department, dislocated his shoulder during a personal-training session with Doug Bunker at Mr. Hydrant’s firehouse. Doug had asked Mr. Hydrant to find something suitable to place under his heels for a squat exercise, and Mr. Hydrant found two pieces of wood glued together behind the firehouse. Doug examined the wood, placed it on the floor, and said, “This

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will do.” During the squat exercise, the wood came unglued, and Mr. Hydrant fell down and dislocated his shoulder. The plaintiff will most likely pursue the legal argument of negligence. The argument the defendant would likely use is informed consent (the inherent risks

were known by the plaintiff). A judge will likely use the rationale that the defendant had a requirement to

supervise the defendant’s workouts, which he did not do. Furthermore, injury was sustained directly by improper use of equipment.

The risk of liability could have been reduced if the defendant would have refused to use homemade equipment and advised the client not to place anything under his feet during a squat.

10. There are 80 bones in the axial skeleton which provides stabilization for the body. 11. There are 126 bones in the appendicular skeleton which provides movement for the

body.

12. Anatomical position is shown below:

13. Several important bony landmarks include: Acromion Process Olecranon Process Ischial Tuberosity Anterior Super Iliac Spine (ASIS) Tibial Tuberosity Greater Humeral Tuberosity

14. The Planes of Movement are:

Sagittal – divides the body into right & left parts; most flexion & extension occur in this plane

Frontal – divides the body into front & back parts; most abduction & adduction occur in this plane

Transverse – divides the body into top & bottom parts; most rotation occurs in this plane

15. Directional terms are used to identify things in relation to the body:

Anterior Posterior Medial Lateral Proximal Distal Superior Inferior

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Prone Supine

16. Movements are commonly referred to in the following terms: Flexion (angle decrease/shortening) & Extension (angle increase/lengthening) Plantarflexion (toes planted toward ground) & Dorsiflexion (heel placed toward

ground) Abduction (movement toward midline) & Adduction (movement away from

midline) Rotation (movement of joint in range of motion) & Circumduction (movement of

joint in full range of motion) Elevation (raising) & Depression (lowering) Protraction (separating) & Retraction (coming together) Pronation (inward, usually applied to hand) & Supination (outward, usually

applied to hand) Inversion (inward, usually applied to foot) & Eversion (outward, usually applied to

foot) Posterior Tilt (pelvis pulled posterior due to tight hamstrings or glutes) &

Anterior Tilt (pelvis pulled anterior due to tight quadriceps or hip flexors)

17. The starting position in most upper body exercises should begin with scapular retraction & depression.

18. An example of shoulder flexion is raising your arm/hand above the head as to answer a

question or to speak.

19. Some common musculoskeletal terms include: Tendon – connects muscle to bone Ligament – connects bone to bone Origin – point on a bone where a muscle is connected Insertion – point where the muscle crosses a joint

20. There are nine (9) biarticulate muscles (crosses two joints) in the body:

Gastrocnemius Biceps Brachii Triceps Brachii Sartorius Semimembranosus Biceps Femoris Rectus Femoris Gracialis Semitendinosus

21. The rotator cuff muscles are most easily remembered by:

S – Supraspinatus (superior, anterior to frontal axis) I – Infraspinatus (inferior, anterior to frontal axis) T – Teres Minor (inferior, medial, anterior to frontal axis) S – Subscapularis (posterior to frontal axis)

22. The quadriceps consist of four (4) muscles:

Rectus Femoris Vastus Lateralis Vastus Intermedius Vastus Medialis

23. The hamstrings consist of three (3) muscles:

Biceps Femoris Semitendinosus Semimembranosus

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24. The abdominal muscles include:

Rectus Abdominis (eight-pack) External Oblique (run superior to medial) Internal Oblique (run inferior to medial) Transverse Abdominis (deepest muscle of abdominal wall)

25. The Erector Spinae consists of three (3) main muscles which aid in trunk extension:

Iliocastalis Longissimus Spinalis

26. Muscle contractions are divided into three (3) main types:

Concentric – muscle fibers shorten Eccentric – muscle fibers lengthen Isometric – no changes in length of muscle fibers

27. Most injuries occur during the eccentric contraction of a muscle. 28. Aerobic activity will result in the increase of mitochondria.

29. As muscle grows, tendons also grow.

30. A muscle fiber contracts completely or not at all. This is known as the all-or-none

principle.

31. There are two (2) types of muscle fibers: Slow-Twitch (Type I) – slow oxidative fibers operate aerobically and aid in

endurance Fast-Twitch (Type II)

1. Type II-A – fast oxidative glycolytic fibers operate aerobically or anaerobically and can be developed to aid in strength or endurance.

2. Type II-B – fast glycolytic fibers operate anaerobically and aid in explosive power

32. Slow-twitch fibers are red in color (aerobic).

33. Fast-twitch fibers are white in color (anaerobic).

34. With aerobic conditioning, muscle fibers increase in capillary density, increase in the

number of mitochondria, and experience a decrease in size and density of fast twitch fibers (atrophy).

35. Proximal means toward the attached end of the limb, origin of the structure, or midline

of the body.

36. Plantar means the sole or bottom of the foot.

37. Inferior means away from the head.

38. The frontal plane is a longitudinal (imaginary) line that divides the body into anterior and posterior halves.

39. Lumbar is a regional term referring to the low back; the portion between the pelvis and

the abdomen.

40. Posterior means toward the back.

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41. Medial means toward the midline of the body.

42. The sagittal plane is a longitudinal (imaginary) line that divides the body or any of its parts into right and left halves.

43. The five (5) functions of the skeletal system are:

protection for vital organs support for soft tissue provide framework of levers to produce motion produce blood cells storage of calcium and other minerals

44. Flexion occurs in the sagittal plane, and an example would be lifting the lower arms

during a front biceps curl at the elbow joint.

45. Abduction occurs in the frontal plane, and an example would be lifting the arms to the side during a lateral dumbbell raise.

46. Internal rotation occurs in the transverse plane, and an example would be turning the

right leg along the axis of the femur toward the left leg.

47. Pronation occurs in the transverse plane, and an example would be rotating the hand and wrist from the elbow to the palm down position (elbow flexed).

48. Elevation occurs in the frontal plane, and an example would be shrugging the shoulders

as you say, “I don’t know.”

49. Extension occurs in the sagittal plane, and an example would be lowering the arms at the elbow joint during a front biceps curl.

50. Eversion occurs in the transverse plane, and an example would be rotation of the foot to

direct the plantar surface outward.

51. Adduction occurs in the frontal plane, and an example would be bringing the legs and arms toward the midline of the body during a jumping jack.

52. The triceps brachii is the primary muscle used for extension at the elbow.

53. The trapezius, levator scapulae, rhomboid major & minor are the primary muscle groups

for elevation of the scapula.

54. The anterior tibialis is the primary muscle used for dorsiflexion of the ankle.

55. The gluteus medius and minimus are the primary muscles used for abduction at the hip.

56. The transverse abdominis is the primary muscle used for compression of the abdomen.

57. The erector spinae are the primary muscles used for extension of the trunk.

58. The hamstrings (biceps femoris, semitendinosus, semimembranosus) and the glueteus maximus are the primary movers for hip extension.

59. The quadriceps femoris (vastus lateralis, vastus medialis, and vastus intermedius, rectus

femoris) are the primary movers for knee extension.

60. The soleus and gastrocnemius are the primary movers for plantar flexion.

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61. The gluteal muscles (medius, minimus, and upper fibers of maximus) are the primary movers for hip abduction.

62. When stimulated unilaterally, the iliocostalis, longissimus, and spinalis (erector spinae)

cause lateral flexion to that same side.

63. The posterior deltoid extends and horizontally rotates the arm at the shoulder.

64. The rectus femoris is the only muscle of the quadriceps that crosses the hip joint.

65. The pectoralis major is a very large muscle that comprises the bulk of the muscle on the anterior wall of the chest.

66. To stretch the iliopsoas, stand in a forward lunge position with one knee flexed and foot

flat, and the heel of the other leg off the floor.

67. The teres major is nicknamed “little lat.”

68. Stroke volume is the amount of blood pumped from the heart in one beat.

69. Cardiac output is the amount of blood pumped from the heart in one minute.

70. Individuals inhale air that is 21% oxygen and exhale air that is 16% oxygen.

71. There are three (3) macronutrients: Carbohydrates Fats Proteins

72. ATP, or adenosine triphosphate, enables energy production in the cells.

73. There are two (2) ways to make ATP without oxygen:

Creatine Phosphate System (lasts ~10 seconds) Anaerobic Glycolysis (lasts ~3 minutes)

74. Creatine phosphate (PCr) is also referred to as phosphagens.

75. There are two (2) ways to make ATP with oxygen:

Aerobic Glycolysis – 1 glucose yielding 38 ATP (lasts ~3-20 minutes) Fatty Acid Oxidation – 1 fatty acid yields 100 ATP (lasts ~20 minutes to infinity)

76. Maximal Aerobic Capacity is also referred to as VO2Max.

77. VO2Max or Maximal Aerobic Capacity is the maximum amount of oxygen that your body

can use to do work. The more efficient you are, the higher your score will be.

78. Firefighters should aim to have a VO2Max of 42 or above.

79. The resting oxygen requirement is 3.5ml O2/kg/min or 1 MET (metabolic equivalent).

80. Firefighter activities range from 11-13 METs.

81. Typically, 11-13 METs can be achieved on a treadmill at 6MPH on a 6% grade.

82. Anaerobic threshold, also referred to as lactate threshold or respiratory threshold is the point when the body can no longer meet its demand for oxygen.

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83. The simplest way to determine anaerobic threshold is to use the “Talk Test.”

84. Aerobic training or conditioning will result in increased cardiac output.

85. DOMS, short for Delayed Onset Muscle Soreness, results from small tears in muscle tissues and fluid retention in the interstititial cell space. DOMS is not due to lactic acid accumulation as previously thought.

86. Cardiovascular endurance is the capacity of the heart, blood vessels, and lungs to

deliver oxygen and nutrients to the working muscles and tissues during sustained exercise and to remove the metabolic by-products.

87. Flexibility is the ability to move joints through their normal range of motion (ROM).

88. Body composition is the sum of fat weight and fat-free weight.

89. Muscular endurance is the ability of a muscle group to exert force against a resistance

over a sustained period of time.

90. Muscular strength is the maximal force a muscle or muscle group can exert during a single contraction.

91. Anaerobic energy system refers to energy systems that operate without oxygen.

92. Aerobic energy system refers to energy systems that must have oxygen to operate.

93. A concentric contraction results in the shortening of muscles.

94. An eccentric contraction results in the lengthening of muscles.

95. In a healthy individual, during a single bout of cardiovascular exercise,

There is an increase in systolic blood pressure; There is no change or a decrease in diastolic blood pressure; There is a decrease in blood flow to the abdominal area; There is a decrease in the amount of peripheral resistance in the vascular

system; and There is an increase in ATP production.

96. When performing a power event or other maximum effort that lasts 0-30 seconds, the

primary cause of muscle fatigue is the depletion of ATP sources. 97. When engaging in 30 minutes of heavy exercise, the primary cause of muscle fatigue is

the build up of lactic acid. 98. When running a marathon in three (3) hours, the primary cause of muscle fatigue is

depletion of glygocen stores.

99. Fast-twitch muscle fibers have a high capacity for anaerobic glycolysis.

100. Slow-twitch muscle fibers are most responsive to endurance activities.

101. Slow-twitch muscle fibers are well-equipped for oxygen delivery.

102. Fast-twitch muscle fibers are utilized for rapid, powerful movements.

103. Slow-twitch muscle fibers have a large number of mitochondria.

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104. The body-fat percentage of a fit woman falls in the range of 21-24%. A woman is considered obese if her body-fat percentage is greater than 32%.

105. The body-fat percentage of a fit man falls in the range of 14-17%.

A man is considered obese if his body-fat percentage is greater than 25%.

106. The rhythmic squeezing action of large muscles against the veins within these muscles is called the muscle pump.

107. Ejection fraction is a measurement of the heart’s efficiency. The ejection fraction

is 50% at rest and can increase 100% during exercise.

108. Anaerobic threshold is reached somewhere between 50-85% of maximal effort.

109. Optimum exercise intensity for fitness improvements is in the range of 60-90% of maximum heart rate.

110. The muscle’s ability to extract oxygen from the blood is the limiting factor in

exercise performance.

111. As a result of aerobic training in the healthy individual, Resting heart rate will decrease; Stroke volume at rest will increase; VO2Max will increase; Maximum heart rate will not change; Mitochondrial density found in muscle will increase; Anaerobic threshold will increase; and Heart rate at submaximum intensity will decrease.

112. Both myosin and actin myofilaments in muscle create shortening (contraction) of

the muscle.

113. Lactic acid accumulates rapidly when exceeding anaerobic threshold.

114. A warm-up causes an increase in muscle and connective tissue temperature.

115. Stretching exercises may reduce DOMS.

116. A health screening should be performed: 1. When first meeting with a client; 2. Annually; and 3. Anytime there is a change in the client’s health status (injury or illness).

117. An HDL (good) cholesterol level of greater than 60mg/dl is considered good and

can result in the reduction of risk factors by one (1). An HDL cholesterol level of less than 40mg/dl increases the risk for heart disease.

118. An LDL (bad) cholesterol level greater than 160mg/dl is considered high.

119. Total combined cholesterol should be between 200-240mg/dl.

120. A normal blood pressure should be less than 140/90mmHg. A client is

considered hypertensive if his/her systolic blood pressure is greater than 140mmHg and/or his/her diastolic blood pressure is greater than 90mmHg.

121. A fitness assessment should not be conducted on a firefighter if his/her blood

pressure is greater than 160/100.

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122. The waist girth for men should be less than 40”.

123. The waist girth for women should be less than 35”.

124. Optimum BMI (body mass index) is 30kg/m2.

125. The waist-to-hip ratio for men should be less than 1”, and the waist-to-hip ratio

for women should be less than .85”.

126. If a client is on beta-blockers, his/her pulse will remain below 60bpm.

127. The PAR-Q is a physical activity readiness questionnaire and is designed for use with individuals who will participate in low-to-moderate intensity exercise programs.

128. If an individual answers “Yes” (risk factors) to one or more of the questions on

the PAR-Q, he/she should be referred to a physician for evaluation prior to fitness evaluation.

129. The health history form is designed for use with individuals who will engage in

moderate-to-high intensity exercise programs.

130. If an individual answers “Yes” (risk factors) to two (2) or more of the questions on the health history form, he/she should be referred to a physician for evaluation prior to fitness evaluation.

131. Reasons for deferring a fitness evaluation include:

Chest pain Loss of consciousness/fainting Dizziness Recent injury Upper epigastric pain Currently on prescribed drugs that inhibit physical activity Chronic infectious disease Pregnancy Recent disorders exacerbated by exercise

132. Implied consent is consent when surrounding circumstances exist which would

lead a reasonable person to believe that this consent had been given, although no direct, express, or explicit words of agreement had been uttered.

133. Before exercise, a Peer Fitness Trainer may recommend foods that are easily

digestable, high in complex carbohydrates, moderate in protein, low in fat, and recommend eating at least three (3) hours prior to exercise.

134. During exercise, a Peer Fitness Trainer may recommend 6-12oz of a 6-8%

carbohydrate beverage with limited sodium every 15-20 minutes if the session is greater than one (1) hour.

135. After exercise, a Peer Fitness Trainer may recommend consumption of 50-100g

of carbohydrates and 10-40g of protein within 1½ hours of exercise.

136. An individual should have 16oz of fluid one (1) hour before exercise.

137. An individual should have 6-11oz of fluid every 15-20 minutes during exercise.

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138. An individual should have 16-20oz of fluid for every pound of body weight lost after exercise.

139. LDL-C (LDL cholesterol) and TC (total cholesterol) are most significantly lowered

by reducing one’s dietary intake of saturated fat.

140. The most important nutrient for exercising muscle is carbohydrates.

141. One (1) pound of fat is equivalent to 3,500 Calories.

142. A food item containing 3g of fat, 27g of carbohydrates, and 2g of protein will have a total caloric value of 14.3.

143. There are seven (7) components of a complete health history form:

1. demographic information 2. exercise history 3. health risk factors 4. medications 5. recent and current illness and injuries 6. surgery and illness history 7. family medical history

144. If a client states, “I have been trying to become pregnant, but I’m yet sure if I am”

on her health history form, she should be referred to a physician for medical clearance before a fitness evaluation because she could be newly pregnant.

145. If a client states, “Three months ago I had a stress fracture; it should be healed

by now” on his/her health history form, he/she should be referred to a physician for medical clearance before a fitness evaluation because he/she could still have a stress fracture.

146. If a client states, “I’m a 56-year-old man who smokes, and my blood pressure is

142/92” on his health history form, he should be referred to a physician for medical clearance before a fitness evaluation because he has multiple risk factors.

147. If a client states, “I am taking insulin” on his/her health history form, he/she

should be referred to a physician for medical clearance before a fitness evaluation because he/she is a diabetic.

148. If a client states “I’m a completely health 47-year-old man” on his health history

form, he should be referred to a physician for medical clearance before a fitness evaluation because the American College of Sports Medicine (ACSM) recommends that men older than 45 years of age obtain a physical prior to evaluation.

149. The PAR-Q is the minimal prerequisite to beginning a low-to-moderate exercise

program.

150. The Lifestyle Information Form is used to collect information about the client’s past and present physical activities, dietary patterns, support systems, and expectations.

151. The Medical Release Form is used to obtain approval and recommendations from

a licensed healthcare professional for clients who have health conditions that may be aggravated by vigorous exercise.

152. The Health History Form is used to collect information about the client’s past

and present medical condition and to screen for any conditions that may be contraindicated.

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153. There are four (4) components measured in the Wellness-Fitness Initiative fitness

assessment protocol: 1. Aerobic Capacity 2. Muscular Strength 3. Muscular Endurance 4. Flexibility

154. If WFI fitness evaluations are completed on the same day, they should be

completed in the following order: 1. Heart Rate 2. Blood Pressure 3. Cardiovascular Endurance 4. Muscular Strength 5. Muscular Endurance 6. Flexibility

155. Absolute Maximal Oxygen Uptake does not factor in the weight of an individual.

156. Relative Maximal Oxygen Uptake does factor in the weight of an individual.

157. Muscular strength is the greatest amount of force that muscle can produce in a

single maximal effort.

158. Muscular endurance is the amount of submaximal force muscle can produce repetitively.

159. The Gerkin Protocol uses a treadmill to assess aerobic capacity (VO2 Max).

160. The FNDY Protocol uses a stepmill to assess aerobic capacity (VO2 Max).

161. The advantage of a trunk flexion flexibility test is that it is easy to administer

and repeat.

162. The disadvantage of a trunk flexion flexibility test is that it may cause muscle strain if performed too vigorously or when a client is not properly warmed up.

163. Do not conduct a fitness evaluation if a client’s heart rate is greater than

110bpm and/or his/her blood pressure is greater than 160/100mmHg.

164. The following is the Gerkin Submaximal Graded Treadmill Evaluation Protocol: Set speed to 1MPH. Increase speed to 3MPH. Keep grade at 0%. Warm-up for 3 minutes. Gradually increase speed to 4.5MPH and 0% grade. After first minute, increase grade to 2%. After second minute, increase speed to 5.0MPH. After each odd minute (3, 5, 7, 9, 11…), increase grade 2%. After each even minute (2, 4, 6, 8, 10…), increase speed 0.5MPH. Test terminates when target heart rate is reached for greater than 15 seconds or

at the 11th minute of the test (not including warm-up). Gradually decrease speed to 3MPH and 0% grade. Cool-down for at least 3 minutes. Use the conversion table to record VO2 Max.

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165. The body will adapt to any demand placed upon it but only to that demand. The more specific the movement or exercise is to the actual event or task, the greater the transfer to that task/event. This principle is known as Specificity of Training.

166. The body will adapt to any stimuli as long as it places a greater demand on the

body than it is normally exposed to. This principle is known as the Overload Principle.

167. An individual’s overload should be 66% of his/her 1RM (one-repetition-maximum).

168. By giving the body small increments of overload with adequate time to

recuperate/recover, the Law of Progression dictates that the overload factor will increase over time.

169. The General Adaptation Model (how the body adapts to stress) has three (3)

phases: 1. Alarm Phase – neuromuscular (releases hormones) 2. Adapation Phase – physiological (attempt to cope) 3. Competition Phase – neuromuscular, physiological, & skill-related

170. There are two (2) types of rest/recovery:

1. Active Rest/Recovery – performance of submaximal exercise to promote recovery from hard-core training

2. Passive Rest/Recovery – absolute rest to promote recovery

171. The signs/symptoms of overtraining include: Fatigue Muscle soreness Apathy Lack of improvement Lack of appetite Insomnia Mood swings Increased resting pulse rate

172. Training variable are based on the FITT Principle:

F – frequency (how many days?) I – intensity (in terms of HR, RPE, METs, weight, etc.) T – time (how long?) T – type (mode or description)

173. Muscular strength is simply stated as an individual’s 1RM.

174. Absolute strength is the maximum amount of weight that can be lifted.

175. Functional strength is the strength that can be applied to a task/function.

176. Optimal strength is the amount of strength needed to complete a task/function;

however, additional training will not improve performance.

177. Power is the product of Force and Velocity. P = FxV

178. Velocity is distance divided by time. V = D/T

179. Volume is the total amount of weight lifted and can be calculated by multiplying weight lifted by the number of reps by the number of sets. V = Weight x Reps x Sets

180. Factors influencing strength potential include:

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Gender Age Heredity Training factors

181. Hypertrophy is increased muscle size.

182. Periodization consists of:

Microcycles – weekly Mesocycles – phases Macrocycles – quarterly or annually

183. Periodization has three (3) phases:

1. Hypertrophy/Endurance 2. Strength 3. Speed/Power

184. The core of the body consists of 29 muscles.

185. Posture is controlled by the Central Nervous System (CNS).

186. Proprioception is the awareness of the body’s position in space and helps the

body regulate posture.

187. Before engaging in a fitness evaluation, a firefighter must have been medically cleared (complete physical and medical assessment) within the last twelve (12) months.

188. The WFI utilizes three (3) tests to determine muscular strength:

1. Grip strength test 2. Leg strength test 3. Arm strength test

189. When conducting a fitness assessment, the tests should be administered in the

following order: 1. Aerobic/Cardiovascular 2. Muscular Strength 3. Muscular Endurance 4. Flexibility

190. The grip strength test consists of six (6) trials – three (3) for each hand. The

highest single score is recorded in kilograms.

191. The leg strength test consists of three (3) trials. The highest score is recorded in kilograms.

192. The arm strength test consists of three (3) trials. The highest score is recorded

in kilograms.

193. The muscular endurance component has two (2) tests: 1. Curl-Up Test 2. Push-Up Test

194. During the curl-up test, the metronome is set at 60bpm. The test is terminated

if the client reaches 90 curl-ups (3 minutes), performs three (3) consecutive incorrect curl-ups, or if the curl-ups are not completed in cadence.

195. The push-up test requires the use of a 5” prop.

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196. During the push-up test, the metronome is set at 80bpm. The test is terminated if the client reaches 80 push-ups (2 minutes), performs three (3) consecutive incorrect push-ups, or if the push-ups are not completed in cadence.

197. The flexibility test consists of three (3) trials. The client must sit flat on the floor

with the back touching the wall. Legs must be together, feet against the box, arms completed extended, and the right hand over the left hand. The client is not permitted to bounce during the flexibility test. Record the furthest distance (to the nearest ¼”).

198. The recommended daily macronutrient intake for a healthy individual is:

Protein = 12-20% daily intake Carbohydrates = 55-60% daily intake Fat = 20-30% daily intake

199. No more than ½ of the daily intake of fat should saturated. 200. Fat has 9 Calories/g. 201. Protein has 4 Calories/g. 202. Carbohydrates have 4 Calories/g. 203. Alcohol has 7 Calories/g.

204. Nutrition is the digestion, absorption, metabolizing, and excretion of nutrients.

205. Proteins build and repair muscle tissue.

206. Carbohydrates are the main energy source for the body (helps us use fat more

efficiently).

207. Fats regulate hormones.

208. There are three (3) micronutrients: 1. Vitamins 2. Minerals 3. Water

209. A calorie is the amount of energy required to raise 1g of water 1oC.

210. To facilitate weight loss, an individual may consume 500 Calories less per day

and exercise 500+ Calories more per day.

211. The only clients who might benefit from nutritional supplements to are pregnant women and children.

212. Nutritional supplements are not regulated and their statements are not evaluated

by the Food and Drug Administration (FDA).

213. A Megadose level of a nutrient is 10x the Recommended Daily Allowance (RDA).

214. The best way to teach a client an exercise is to utilize the “Tell-Show-Do” method. In other words, explain-demonstrate-perform.

215. A firefighter uses the deltoids, triceps, trapezius, latissimus dorsi, rhomboids,

biceps, quadriceps, hamstrings, glutes, calves, pectorals, forearms, abdominal muscles,

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and erector spinae when executing a ceiling breach and pull. The primary movers are the biceps brachii, triceps brachii, and forearms.

216. 7% of communication is verbal; 93% of communication is non-verbal.

217. The Candidate Physical Ability Test (CPAT) has six (6) major components:

1. Recruiting and mentoring physically qualified candidates 2. CPAT Preparatory Guide 3. CPAT test administration and orientation 4. The CPAT 5. CPAT validation process 6. Legal issues

218. The pass/fail time for the CPAT is 10 minutes, 20 seconds.

219. CPAT candidates wear a 50# vest to simulate the weight of self-contained

breathing apparatus and firefighter protective clothing.

220. Content validity determines that the elements of the test are similar to the elements of the job.

221. A critical element in establishing a valid test is establishing a reasonable, job-

related, and valid pass/fail or cut-off point.

222. The consistency of results for subjects tested on more than one occasion is known as test-retest reliability.

223. The equipment carry event is designed to simulate the critical tasks of removing

power tools from a fire apparatus, carrying them to the emergency scene, and returning the items to the fire apparatus.

224. If a CPAT candidate has difficulty with the hose drag and forcible entry CPAT

events, the Peer Fitness Trainer may recommend: Leg press Leg squats Leg curl/extension Swimmers Abdominal curls Bench press Lat pulldown Dumbbell row Dumbbell curl Tricep extension Wrist rollers Hand grippers

225. Art Turee, a new recruit, is interested in the cardiovascular benefits and

physiological changes he can expect from his new fitness program. The Peer Fitness Trainer might tell Art that he can expect:

Cardiovascular Reduction in blood pressure Increased HDL cholesterol Decreased total cholesterol Decreased body fat stores Increased aerobic work capacity

Physiological Increased lactate threshold Decreased resting heart rate

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Increased heart volume Increased resting and maximum stroke volume Increased maximum cardiac output

226. A warm-up reduces the risk of metabolic problems during exercise, reduces the

risk of premature onset of blood lactic acid accumulation, and reduces the risk of musculoskeletal injury as a result of stretching.

227. A cool-down reduces the risk of muscle spasms or cramping, reduces blood

pooling and risk of fainting, and reduces the risk of postexercise distrurbances in heart rhythm.

228. Jim is 42 years old, apparently healthy, and a beginning exerciser. His goal is to

lose 20# in 12 months. The best way to improve cardiorespiratory fitness is walking, 3 times per week, for 45 minutes, at 70% VO2 Max.

229. Carrie is 29 years old, apparently healthy, and an experienced exerciser. Her

goal is to beat her husband in a 10K race in four months. The best way to improve her cardiovascular fitness it jogging, 3 times per week, for 45 minutes, at 80% VO2 Max.

230. A new firefighter, Joseph King, has 11 METs functional aerobic capacity and will

be exercising at an intensity of 70% of his functional capacity. Joseph’s exercise intensity in METs is 6.6-7.7.

231. If Mark is 30 years of age, has a resting heart rate of 80bpm, and his desired

intensity if 60-70%, Mark’s intensity range will be 114-133bpm (maximum heart rate) or 146-157bpm (Heart Rate Reserve or Karvonen). The Karvonen range is higher due to factoring in the resting heart rate.

232. Interval training is repeated periods of exercise interspersed with periods of

relatively light exercise.

233. Aerobic composite is a combination of all training methods.

234. Fartlek training is cycles of work/rest period that are not systematically or accurately measured.

235. Circuit training is a series of stations with brief periods of rest in between.

236. Continuous training is a stage of exercise that is maintained at 50% and 85% of

functional capacity.

237. Beta-blocking and calcium-channel blocking drugs decrease the heart-rate response to exercise.

238. Aerobic dance exercisers generate a heart-rate response that is higher for any

effort compared with that of cyclists and runners.

239. The goal of stretching is to optimize joint mobility while maintaining joint stability.

240. The body has three (3) reflexes:

1. Stretch Reflex 2. Inverse Stretch Reflex (Golgi Tendon Organ or GTO) 3. Reciprocal Inhibition

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241. During the stretch reflex, the acting mechanism is muscle spindles which prevent movement too far and/or too fast.

242. During the inverse stretch reflex, the acting mechanism is the Golgi Tendon

Organ (GTO) located in the tendons.

243. During reciprocal inhibition, the acting mechanism is the opposing (antagonistic) muscle.

244. An elastic stretch is temporary. Upon completion of an elastic stretch, the

muscle will revert to its original form.

245. A plastic stretch is permanent.

246. Static stretching is a slow, gradual, elongation through a full ROM and held at an end point. It is low intensity and low duration (10-30-60 seconds).

247. Dynamic stretching is movement through a full ROM without holding at an end

point.

248. There are two (2) types of dynamic stretching: 1. Ballistic – involves rapid bouncing or bobbing 2. Controlled Dynamic – slow movement through ROM without an end point

249. Proprioceptive Neuromuscular Facilitation (PNF) is an advanced form of

stretching that involves both the contraction and stretching of the targeted muscle.

250. Active Isolated Stretching (AI) uses reciprocal inhibition by first contracting antagonist muscle groups.

251. When designing an aerobic workout, the Peer Fitness Trainer must be sure to

include a warm-up, stretch, exercise, cool-down, stretch.

252. Aerobic exercise uses oxygen to oxidize fats and carbohydrates for fuel.

253. The primary body systems utilized in aerobic exercise are the cardiovascular and respiratory systems.

254. The Borg Scale or Rating of Perceived Exertion (RPE) is based on a scale of 6-20.

255. The Karvonen Formula estimates Heart Rate Reserve at 50-85%.

256. The maximum heart rate formula estimates the target training zone at 60-90%.

257. A partner actually helps the client perform two (2) or three (3) post-fatigue

repetitions during assisted training.

258. A set of triceps extensions is immediately followed by a set of triceps dips during compound sets.

259. Completing a set of leg curls with 55#, immediately followed by a set with 45# is

called breakdown training.

260. Lowering weights that are too heavy to lift is called negative training.

261. Completing a set of biceps curls immediately followed by tricep extensions is called super sets.

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262. Taking 10 seconds for each lifting movement and 4 seconds for the lower movements is called superslow training.

263. One (1) month of 12-16 reps, then one (1) month of 8-12 reps, followed by one

(1) month of 4-8 reps is an example of periodization.

264. Decreasing or increasing the number of workouts in a week is an example of “F – Frequency” in the FITT Principle.

265. Muscle atrophy occurs at about half the rate of muscle hypertrophy.

266. When determining how to achieve the client’s goal, the Peer Fitness Trainer

should choose activities the client enjoys.

267. When modifying strength-training programs to create overload, the Peer Fitness Trainer should use three (3) general guidelines:

1. Use progressive increase over time 2. Cause the targeted muscles to fatigue in about 30-90 seconds 3. challenge all the major muscle groups

268. All firefighters should consider incorporating core stabilization training into their

fitness routines because: It will result in improved exercise technique; Provide for better economy of movement; Enhance functional performance; and Prevent injuries.

269. Four (4) examples of when stretching would be inappropriate include:

1. areas near a fracture 2. areas recently sprained or strained 3. joints or muscles that are infected or inflamed or have arthritis 4. clients who have osteoporosis (unless cleared by a physician)

270. The Initial Conditioning Stage of exercise should last 4-6 weeks and consist of

intensity, frequency, and duration at the lower end of the scale. Increases should be gradual during the Initial Conditioning Stage.

271. The Improvement Conditioning Stage of exercise should last 12-20 weeks and

consist of intensity, frequency, and duration at moderate levels. Reevaluations should be conducted every three (3) months.

272. The Maintenance Conditioning Stage of exercise usually begins at 5-6 months

and should focus on variety and convenience.

273. 50% of all people who start a fitness program drop out within the first six (6) months.

274. CPAT candidates should receive the CPAT Preparatory Guide at least eight (8)

weeks prior to test date.

275. The CPAT events consist of: 1. Stair Climb 2. Hose Drag 3. Equipment Carry 4. Ladder Raise and Extension 5. Forcible Entry 6. Search 7. Rescue

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8. Ceiling Breach and Pull

276. The CPAT candidate has an 85’ walk between events. He/she is not permitted to run except for the hose drag.

277. When installing fitness equipment, there should be at least a 3’ space around

each piece of equipment.

278. The treadmill is the most frequently used piece of cardiovascular exercise equipment.

279. Exercise equipment should always be serviced as specified in the manufacturer’s

schedule.

280. The Peer Fitness Trainer should place an “OUT OF ORDER” sign on faulty equipment or equipment not built to handle the demands placed on it by exercisers.

281. Equipment should be cleaned with antibacterial disinfectant or 10% solution of

bleach and water after each use.

282. Exercisers are responsible for cleaning the equipment after each use.

283. The Peer Fitness Trainer should be aware of special populations that deserve specific attention when developing wellness and/or fitness programs:

Coronary Artery Disease (CAD) Hypertension Obesity Diabetes Pregnant Women

284. Pregnant women may require an extra 300+ Calories daily. Pregnant women

may also be hyperflexible and have extra Relaxin (hormone) that affects exercise performance/ability.

285. The most common types of injuries among firefighters are strains and sprains

which account for 50% of firefighter injuries.

286. The knees, back, and shoulders are the most commonly injured joints among firefighters.

287. Ergonomics is how an individual interacts with his/her physical work

environment.

288. The workplace has numerous ergonomic risks: Forceful Exertions (ex., sliding something heavy across the floor) Awkward Positions (ex., ceiling breach and pull) Localized Contract Stress (ex., crawling during rescue or firefighting operations)

289. During exercise, an individual should drink 6-9oz of water every 20 minutes.

290. An individual should drink 96oz of water daily.

291. A client can monitor his/her urine color to determine if he/she may be

dehydrated.

292. If a client has very dark urine, he/she is in danger of dehydration and should drink plenty of fluids regardless of how long he/she has been exercising or when he/she last had water.

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293. If the exercise bout lasts longer than one (1) hour, the client should drink a

carbohydrate sports drink with sodium content less than 6-7%.

294. If a client has hypertension, he/she should avoid breath-holding or straining during exercise (the Valsalva maneuver), refrain from heavy weightlifting (keeping resistance low and repetitions high), and the Peer Fitness Trainer should instruct the client to move slowly when getting up from the floor.

295. If a client has peripheral vascular disease (PVD), he/she should avoid exercising

in cold air or water to reduce the risk of vasoconstriction.

296. If a client has diabetes, he/she should exercise at the same time each day for better control and give special attention to feet and foot care.

297. If a pregnant firefighter’s workout consisted of high-impact aerobics three (3)

times per week and cycling outdoors 20 miles/day (75 minutes) two (2) days per week, the Peer Fitness Trainer gradually decreases the intensity, duration, and frequency of her workout by: First Trimester

Reduce outdoor ride to 60 minutes at reduced intensity Second Trimester

Change high-impact to low-impact aerobics to reduce joint stress and cycle indoors in an air-conditioned environment

Third Trimester Reduce low-impact aerobics to two (2) times per week and cycle for only 45

minutes.

298. If a client has had an ankle sprain, the Peer Fitness Trainer could concentrate on strengthening the peroneal muscles.

299. If a client has had shin splints syndrome, the Peer Fitness Trainer could decrease

impact forces to the lower leg and increase flexibility to Achilles tendon and posterior muscles of calf.

300. If a client has had a dislocated shoulder, the Peer Fitness Trainer should

minimize extreme shoulder abduction and external rotation.

301. If a client has had carpal tunnel syndrome, the Peer Fitness Trainer could work on increasing the flexibility of the flexor group of the lower arm.

302. If a client has had shoulder impingement syndrome, the Peer Fitness Trainer

should have the client avoid overhead presses, lat pulldowns, and incline presses.

303. If a client has had spinal injuries, the Peer Fitness Trainer should have the client avoid overhead presses, focus on increasing abdominal strength, and work on hamstring flexibility.

304. If a client has had runner’s knee or jumper’s knee, the Peer Fitness Trainer could

work on eccentric strengthening in the legs.

305. Symptoms of asthma include wheezing, whistling sound when breathing, flared nostrils, and inability to speak.

306. Symptoms of hypoglycemia include fatigue, headache, trembling, excessive

sweating, slurred speech, poor coordination, and elevated blood pressure.

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307. Symptoms of spinal cord injury include obvious numbness, weakness, or tingling of an extremity.

308. Symptoms of a myocardial infarction include nausea and vomiting, excessive

sweating, difficulty breathing, light-headedness, and pain/pressure over the chest, left arm, shoulder, neck, or back.

309. An avulsion is a forcible tearing away of the tissue from the body.

310. A laceration is a cut or tear in the soft tissues; bleeding may be brisk.

311. Symptoms of heat exhaustion include profuse sweating, fatigue, severe

headache, vomiting, nausea, light-headedness, decreased coordination, and tachycardia.

312. A client with tennis elbow will have pain around the lateral epicondyle.

313. A client with shoulder impingement syndrome will have difficulty raising his/her arms above his/her head.

314. A client with patellofemoral syndrome will have pain in and around the knee cap.

315. A client with shin splints will have pain in the lower leg.

316. A client with carpal tunnel syndrome will have numbness in the middle fingers.

317. The best choice of fat for a person concerned about his/her cholesterol level

would be corn oil.