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Foundations and Applications for a CERTIFIED PERSONAL TRAINER WORKBOOK WORKBOOK ABOUT THE WORKBOOK This Workbook serves as a resource companion to your personal training textbook. The Workbook has been designed with one main purpose: to help you better understand the content of the main text. This is accomplished by focusing on important points and concepts, and having you write the answers directly in the guide. This way of studying also provides an easy way to follow the flow of the course text. If you follow along with the Workbook, you will have covered ALL of the main topics of the course text. Students employ different strategies to learn course materials and to prepare for the CPT Certification Exam. The most commonly used strategy employs reading and underlining text material; another includes outlining or writing key concepts. This Workbook encourages each of these methods. Experience has shown that individuals who faithfully use the Workbook achieve greater understanding of the course materials than those who do not use a Workbook. ISSA | Certified Personal Trainer | 2 CHAPTER 02 WORKBOOK PSYCHOLOGY OF BEHAVIOR CHANGE ISSA | Certified Personal Trainer | 3 WORKBOOK Fill in the following table. STAGE OF CHANGE DESCRIPTION KEY INDICATORS Lacks the belief they could change (quit a behavior or start a behavior), even if they wanted to Perceives no control over their behavior (e.g., resigned to their current state) Defeated by failed prior attempts to change Aware of potential benefits of making a change but perceive the costs (e.g., time, effort, sacrifices) outweighing the benefits Procrastinating making efforts toward the behavior change Begins to take small steps toward the target behavior change (e.g., buys exercise apparel or equipment, signs up for a gym membership, collects information, initiates the hire of a personal trainer) Actively doing things to change or modify behavior Structures their environment in ways that support their healthy behavior (e.g., avoids temptations that trigger the undesirable behavior) New behavior becomes second nature Greater confidence in ability to maintain the new behavior Greater sense of control over their behavior ISSA | Certified Personal Trainer | 4 WORKBOOK Name and describe the 10 processes of change a personal trainer can use with clients. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ 7. ________________________________________________________________________________________________ 8. ________________________________________________________________________________________________ 9. ________________________________________________________________________________________________ 10. ________________________________________________________________________________________________ Define “motivation.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 5 WORKBOOK What is the difference between intrinsic motivation and extrinsic motivation? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define the 3 basic human needs. PSYCHOLOGICAL NEED DESCRIPTION Autonomy Competence Relatedness Explain the OARS Model and what it is used for. O -______________________________________________________________________________________________ A - ______________________________________________________________________________________________ R - ______________________________________________________________________________________________ S - ______________________________________________________________________________________________ Define and describe an “outcome goal” and a “process goal.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 6 WORKBOOK In goal setting, what does the acronym SMART stand for? S -______________________________________________________________________________________________ M -______________________________________________________________________________________________ A -______________________________________________________________________________________________ R -______________________________________________________________________________________________ T -______________________________________________________________________________________________ Give an example of a SMART goal related to fitness. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the importance of feedback between a personal trainer and client. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 7 CHAPTER 3 WORKBOOK MOVEMENT SYSTEMS ISSA | Certified Personal Trainer | 8 WORKBOOK List the levels of organization in the human body. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the nervous system and its two major parts. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Fill in the following flow chart of the nervous system. Nervous System Central Nervous System (CNS) Peripheral Nervous System (PNS) Brain Spinal cord Receives and processes sensory information, initiates responses, stores, memories generates thoughts and emotions Conducts signals to and from the brain, controls reflex activities Motor Neurons (Efferent) Sensory Neurons (Afferent) CNS to muscles and glands Sensory organs to CNS Somatic Nervous System Autonomic Nervous System Controls voluntary movements Controls involuntary responses Sympathetic Division Parasympathetic Division “Fight-or-Flight” “Rest and Digest” ISSA | Certified Personal Trainer | 9 WORKBOOK Name and explain the three types of muscle tissue found in the human body. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Name and describe the types of muscle fibers. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Fill in the names of the types of muscles. ISSA | Certified Personal Trainer | 10 WORKBOOK Write the number of bones that compose each of the following: Overall skeleton:__________________________________________________________________________________ Axial skeleton:____________________________________________________________________________________ Appendicular skeleton:_____________________________________________________________________________ Label the following skeletal chart. ISSA | Certified Personal Trainer | 11 WORKBOOK Fill in the classifications of the following bones. radius and ulna patella (kneecap) femur carpals tarsals sternum scapula ISSA | Certified Personal Trainer | 12 WORKBOOK Label the types of joints in the body. Define “tendon.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 13 WORKBOOK Define “joint.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “ligament.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 14 CHAPTER 4 WORKBOOK SUPPORTING SYSTEMS ISSA | Certified Personal Trainer | 15 WORKBOOK Label the heart diagrams below. ISSA | Certified Personal Trainer | 16 WORKBOOK Explain the digestive system and its role in our bodies. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the respiratory system and its role in our bodies. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the circulatory system and its role in our bodies. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the role of hormones in the body. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 17 WORKBOOK Name the structures of the respiratory system. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “internal respiration” and “external respiration.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the functions of cortisol in the body. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Describe the function of insulin in the body. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 18 WORKBOOK List the structures of the digestive system. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 19 CHAPTER 5 WORKBOOK CONCEPTS OF BIOMECHANICS ISSA | Certified Personal Trainer | 20 WORKBOOK Fill in the blanks in the following table. ANATOMICAL LOCATION TERM DEFINITION Anterior or ventral Back of the body or toward the back relative to another reference point Superior Inferior Position closer to the center of the body relative to a reference point Distal Position farther from the reference point Medial Position relatively farther from the midline of the body Prone Lying facedown Lying on one’s backside Deep Superficial Closer to the surface relative to another reference point Refers to only one side Refers to both sides Ipsilateral On the opposite side Caudal Toward the head Volar ISSA | Certified Personal Trainer | 21 WORKBOOK Fill in the blanks in the following table. TERM DEFINITION/ACTION Abduction Movement toward the midline Flexion Movement decreasing the angle between two body parts Extension Flexion in the frontal plane Abduction of the scapula Retraction Elevation Movement in a superior direction Depression Extension of the foot downward (inferiorly) Dorsiflexion Flexion of the foot upward (superiorly) External rotation Rotational movement toward the midline Circumduction Circular movement of a limb extending from the joint where the movement is controlled Inversion Eversion Movement of the sole of the foot away from the median plane Turning the palm or arch of the foot down Supination Hyperextension Position that extends beyond anatomical neutral Same-side movement Contralateral Opposite-side movement Lateral Situated toward or closer to the midline ISSA | Certified Personal Trainer | 22 WORKBOOK Define the three imaginary planes of motion and provide an exercise that is performed within each plane. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the relationship between agonist and antagonist. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ List and explain the three levers in the body and provide an example of each. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 23 WORKBOOK Label the following anatomical movements. ISSA | Certified Personal Trainer | 24 WORKBOOK ISSA | Certified Personal Trainer | 25 WORKBOOK Define “balance.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “equilibrium.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 26 WORKBOOK Define “stability.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name and explain Newton’s First Law. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name and explain Newton’s Second Law. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 27 WORKBOOK Name and explain Newton’s Third Law. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “center of gravity” and explain how it relates to movement. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 28 WORKBOOK Identify the muscles with the following insertions and origins. Anterior Posterior Origin Origin Insertion Insertion Posterior Anterior Posterior Origin Origin Origin Insertion Insertion Insertion ISSA | Certified Personal Trainer | 29 WORKBOOK Label the following muscles by body region. Anterior Posterior Long head Short head Lateral head Long head Medial head Long head Lateral head Medial head ISSA | Certified Personal Trainer | 30 WORKBOOK Shoulder Posterior Anterior Clavicle Spine of scapula Supraspinatus Humerus Humerus Subscapularis Biceps brachil Long head Short head Infraspinatus Teres minor Deltoid Posterior Anterior Clavicle Posterior deltoid Anterior deltoid Lateral deltoid Lateral deltoid Anterior deltoid Posterior deltoid Humerus Humerus ISSA | Certified Personal Trainer | 31 WORKBOOK Superficial Deep Semispinalis capitis Semispinalis cervicis (underlying) Rhombold minor Rhombold major Trapezius Multifidus Erector Spinae Spinalis Longissimus Latissimus dorsi Quadratus lumborum External Obliques Iliocostalis ISSA | Certified Personal Trainer | 32 WORKBOOK ISSA | Certified Personal Trainer | 33 WORKBOOK ISSA | Certified Personal Trainer | 34 WORKBOOK Anterior Posterior ISSA | Certified Personal Trainer | 35 WORKBOOK Anterior Posterior ISSA | Certified Personal Trainer | 36 WORKBOOK List the muscles of the rotator cuff. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Which bones make up the shoulder girdle? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Which bones make up the elbow joint? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Which bones make up the knee joint? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 37 CHAPTER 6 WORKBOOK ENERGY AND METABOLISM ISSA | Certified Personal Trainer | 38 WORKBOOK List the organelles that make up the cell. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Where does the energy come from that fuels our physical activity? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What is “homeostasis”? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 39 WORKBOOK Define “metabolism.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ List and define the two phases of metabolism. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What is RMR? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What is the thermic effect of food? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 40 WORKBOOK Fill in the following chart. ENERGY SYSTEMS Fill in the following table. SOURCE CAL YIELD PER GRAM Nutritional carbohydrate Nutritional protein Nutritional fat ISSA | Certified Personal Trainer | 41 WORKBOOK Use the following table to answer the question below. CALCULATING CALORIC EXPENDITURE MALE FEMALE metric: DCE=ALF x [(13.75 x WKG) + (5 x HC) - (6.76 x age) + 66] imperial: DCE=ALF x [(6.25 x WP) + (12.7 x HI) - (6.76 x age) + 66] metric: DCE=ALF x [(9.56 x WKG) + (1.85 x HC) - (4.68 x age) + 655] imperial: DCE=ALF x [(4.35 x WP) + (4.7 x HI) - (4.68 x age) + 66] WHERE ALF = Activity level factor AND ALF HAS THE FOLLOWING VALUES DCE = Daily caloric expenditure Sedentary: ALF = 1.2 HC = Height in centimeters Lightly active: ALF = 1.375 HI = Height in inches Moderately active: ALF = 1.55 WKG - Weight in kilograms Very active: WP = Weight in pounds Extremely active: ALF = 1.9 ALF = 1.725 Calculate the estimated caloric expenditure for a male client with the following information: Sex- Male Activity- Lightly active Age- 33 years old Weight-165 lbs (74.8 kg) Height- 6’2” (74 inches or 188 cm) Define each of the following terms and fill in the chart. TDEE - __________________________________________________________________________________________ EAT -____________________________________________________________________________________________ TEF -____________________________________________________________________________________________ NEAT - __________________________________________________________________________________________ RMR - ___________________________________________________________________________________________ ISSA | Certified Personal Trainer | 42 WORKBOOK % OF TDEE Define “ATP” and briefly discuss the three energy pathways that produce ATP. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 43 WORKBOOK Fill in the graph below with the three pathways of energy production. ATP/CP System Aerobic System Energy Contribution (%) Glycolytic System 0 10 20 30 40 50 60 120 180 240 300 360 Running Time (seconds) ATP/CP System • 0-10 seconds • 100m sprint Glycolytic System • 10-120 seconds • 400m swim Aerobic System • Over 2 minutes • Marathon ISSA | Certified Personal Trainer | 44 WORKBOOK Chapter 7 Client Assessments CHAPTER 7 (use same title page image) CLIENT ASSESSMENTS ISSA | Certified Personal Trainer | 45 WORKBOOK What information is collected on the following client forms? Client Intake Form:_______________________________________________________________________________ PAR-Q:___________________________________________________________________________________________ Health History Questionnaire: ______________________________________________________________________ 3-Day Dietary Record:______________________________________________________________________________ How is BMI calculated? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 46 WORKBOOK Name the 7 sites for circumference or girth measurement. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ 7. ________________________________________________________________________________________________ Define “V02 max” and explain how it is used in fitness. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 47 WORKBOOK List the kinetic chain checkpoints. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Identify the following postural deviations. ISSA | Certified Personal Trainer | 48 WORKBOOK Fill in the following table. MALALIGNMENT POSSIBLE TIGHT MUSCLES POSSIBLE WEAK MUSCLES Lordosis Flat back Swayback Kyphosis Forward Head Identify the 3 main sections of the spine. ISSA | Certified Personal Trainer | 49 WORKBOOK Fill in the table below for the potential observations from a squat assessment. MALALIGNMENT POSSIBLE WEAK MUSCLES Gluteus maximus Gluteus medius Vastus medialis POSSIBLE TIGHT MUSCLES Adductors Biceps femoris TFL Vastus lateralis Gastrocnemius (medial) Foot turnout (eversion and external rotation) Semitendinosus Semimembranosus Sartorius Gracilis Soleus Gluteus maximus Erector spinae Anterior tibialis Gastrocnemius Psoas Rectus femoris Rectus abdominis External obliques Gluteus maximus Lumbar extension Transverse abdominus Hamstring complex Multifidus Heel elevation Psoas Rectus femoris TFL Erector spinae Latissimus dorsi Tibialis (anterior) Gastrocnemius (lateral) Foot pronation (arch collapse) Biceps femoris TFL Adductors Gluteus medius (same side of TFL (same side of shift) shift) Gastrocnemius Tibialis (anterior) Soleus Adductors (opposite side of Piriformis shift) Gluteus medius Biceps femoris (opposite side of shift) ISSA | Certified Personal Trainer | 50 WORKBOOK Chapter 7 Client Assessments CHAPTER 8 (use same title page image) ELEMENTS OF FITNESS ISSA | Certified Personal Trainer | 51 WORKBOOK Define “cardiovascular endurance.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “muscular strength.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “muscular endurance.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “flexibility.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “body composition.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 52 WORKBOOK List and explain the 8 elements of a fitness program. 1. ________________________________________________________________________________________________. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 7. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 8. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 53 WORKBOOK What formula is used to estimate maximum heart rate? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What three measures are used to determine the intensity of cardiorespiratory training? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 54 WORKBOOK Chapter 7 9 Client Principles Assessments of Program Design CHAPTER 9 (use same title page image) PRINCIPLES OF PROGRAM DESIGN ISSA | Certified Personal Trainer | 55 WORKBOOK Define “acute training variables.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the following acute training variables: Type: ____________________________________________________________________________________________ Exercise selection: ________________________________________________________________________________ Exercise order: ___________________________________________________________________________________ Intensity: ________________________________________________________________________________________ Sets: ___________________________________________________________________________________________ Repetitions: _____________________________________________________________________________________ Frequency: _______________________________________________________________________________________ Range of motion: _________________________________________________________________________________ Time:____________________________________________________________________________________________ Tempo:__________________________________________________________________________________________ Time under tension:_______________________________________________________________________________ Rest:____________________________________________________________________________________________ ISSA | Certified Personal Trainer | 56 WORKBOOK Identify the appropriate number of sets by training goal. TRAINING GOAL SETS Muscular endurance Hypertrophy Maximum strength Power Identify the appropriate number of repetitions by training goal. TRAINING GOAL REPETITIONS Muscular endurance Hypertrophy Maximum strength Power Identify the appropriate rest between sets by training goal. TRAINING GOAL REST BETWEEN SETS Muscular endurance Hypertrophy Maximum strength Power Define the “Principle of Specificity.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 57 WORKBOOK Define the “SAID Principle.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define the “Principle of Individual Differences.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define the “Principle of Progressive Overload.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name the stages of the GAS Principle and give a brief explanation of each. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 58 WORKBOOK Name the three periods of training periodization and the length of each. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Fill in the following training progressions. • ► unstable • ► dynamic • Unloaded ► • ► fast • Simple ► Define “overreaching” and “overtraining.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 59 WORKBOOK Identify the elements of fitness associated with each training category. TRAINING CATEGORY FITNESS PROGRAM ELEMENT(S) AND TYPES Foundational training Strength training Metabolic training Speed, agility, and quickness training ISSA | Certified Personal Trainer | 60 CHAPTER 10 WORKBOOK CONCEPTS OF FLEXIBILITY ISSA | Certified Personal Trainer | 61 WORKBOOK Name 4 benefits of flexibility training. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ Define “passive stretching.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “dynamic stretching.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “active stretching.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 62 WORKBOOK List 5 dynamic stretches. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ List 5 static stretches. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ Define “myofascial release.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 63 CHAPTER 11 WORKBOOK CONCEPTS OF CARDIOVASCULAR EXERCISE ISSA | Certified Personal Trainer | 64 WORKBOOK List 6 benefits of cardiovascular exercise. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ What does the F.I.T.T. acronym stand for as it relates to cardiovascular training? F - ______________________________________________________________________________________________ I - ______________________________________________________________________________________________ T - ______________________________________________________________________________________________ T - ______________________________________________________________________________________________ Define “vital capacity.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 65 WORKBOOK Define “tidal volume.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “metabolic equivalent (MET).” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ List the formula used to calculate metabolic equivalent (MET). ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Fill in the appropriate percentages of max heart rate that correspond with the heart rate zones below. ZONE 1 • 50-60% Max HR Very light activity, such as warm-up/cooldown ZONE 2 • 61--70% Max HR Light activity, such as slow-paced jogging, walking up a flight of stairs, lightweight low resistance ZONE 3 • 71--80% Max HR Moderate activity that increases aerobic endurance, such as moderate jogging, cycling, or rowing ZONE 4 • 81--90% Max HR Hard anaerobic activity, such as high rep ball slams, boxing, or heavy weight lifting ZONE 5 • 91--100% Max HR Extreme hard maximum exertion activity, such as sprinting. All out effort! ISSA | Certified Personal Trainer | 66 WORKBOOK Explain the physiological adaptations that can occur with cardiorespiratory training. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain “circuit training.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 67 WORKBOOK Fill in the following energy systems table. ENERGY SYSTEM WHEN SYSTEM IS DOMINANT TYPICAL ACTIVITIES TIME REQUIRED FOR FULL RECOVERY Resistance training 0-10 sec. <200 M sprints Plyometrics and ballistics Badminton Soccer Glycolytic Gymnastics 20–60 min. Hockey 100–400 M sprints Aerobic 2 min. and longer ISSA | Certified Personal Trainer | 68 CHAPTER 12 WORKBOOK CONCEPTS OF RESISTANCE TRAINING ISSA | Certified Personal Trainer | 69 WORKBOOK Fill in the following table of categories of strength. STRENGTH CATEGORY DEFINITION The ability to recruit as many motor units as possible instantaneously at the start of a movement Determined by considering the individual’s body weight in relation to the amount of resistance they can overcome and found with the following calculation: 1RM / body weight = force per unit of body weight Maximum strength The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible Speed strength Name 3 benefits of resistance training. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 70 WORKBOOK Force Label the following strength curve. Joint Angle Define “isolation exercises” and give an example. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “compound exercises” and give an example. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name the three phases of an explosive movement. Phase 1 - ________________________________________________________________________________________ Phase 2 - ________________________________________________________________________________________ Phase 3 - ________________________________________________________________________________________ ISSA | Certified Personal Trainer | 71 WORKBOOK Name 3 benefits and 3 drawbacks of free weights. Benefits Drawbacks 1. __________________________________________________ ___________________________________________ 2. __________________________________________________ ___________________________________________ 3. __________________________________________________ ___________________________________________ Name 3 benefits and 3 drawbacks of weight machines. Benefits Drawbacks 1. __________________________________________________ ___________________________________________ 2. __________________________________________________ ___________________________________________ 3. __________________________________________________ ___________________________________________ Define a “superset.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define a “drop set.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 72 CHAPTER 13 WORKBOOK EXERCISE SELECTION AND TECHNIQUE ISSA | Certified Personal Trainer | 73 WORKBOOK Explain “exercise progression” and “exercise regression.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name the three different learning styles. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Explain how each learning style best learns information. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 74 WORKBOOK Name the 6 movement categories and give an example of an exercise for each category. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 75 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 76 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 77 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 78 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 79 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 80 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 81 WORKBOOK What exercise is shown in the images above? ________________________________________________________________________________________________ What is/are the prime mover(s) for this exercise? ________________________________________________________________________________________________ Name an alternative exercise for the prime mover(s) involved in this exercise. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 82 CHAPTER 14 WORKBOOK NUTRITION FOUNDATIONS ISSA | Certified Personal Trainer | 83 WORKBOOK Define “macronutrient” and “micronutrient.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name the three macronutrients. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Which macronutrient is the primary source of energy for the body? ________________________________________________________________________________________________ Explain what each macronutrient is broken down to in the body. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name an example of each: A simple carbohydrate: ____________________________________________________________________________ A complex carbohydrate: ___________________________________________________________________________ ISSA | Certified Personal Trainer | 84 WORKBOOK Give the general intake recommendations for each macronutrient (as a percentage of total daily calories or amount per body weight). ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name the 9 essential amino acids. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ 7. ________________________________________________________________________________________________ 8. ________________________________________________________________________________________________ 9. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 85 WORKBOOK What percentage of water in the body is intracellular and what percentage is extracellular? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What is the general recommendation for water intake daily for an adult? ________________________________________________________________________________________________ Name 3 macrominerals. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Describe the ketogenic diet. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What foods are avoided in a gluten-free diet? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 86 WORKBOOK Name 5 nutritional limiting factors that may keep a client from seeing fitness results. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ What are the portion size recommendations for the following types of foods: Men: Protein dense food: _______________________________________________________________________________ Vegetables: ______________________________________________________________________________________ Carbohydrates: ___________________________________________________________________________________ Fat-dense food: __________________________________________________________________________________ Women: Protein dense food: _______________________________________________________________________________ Vegetables: ______________________________________________________________________________________ Carbohydrates: ___________________________________________________________________________________ Fat-dense food: __________________________________________________________________________________ ISSA | Certified Personal Trainer | 87 CHAPTER 15 WORKBOOK SUPPLEMENTATION ISSA | Certified Personal Trainer | 88 WORKBOOK Define a “dietary supplement.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “ergogenic aid.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What is the most common nutritional supplement? ________________________________________________________________________________________________ What is the scope of practice for a personal trainer regarding supplementation? ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 89 CHAPTER 16 WORKBOOK CHRONIC CONDITIONS ISSA | Certified Personal Trainer | 90 WORKBOOK Define “hypertension.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name 3 risk factors for hypertension. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Define “type 2 diabetes.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Define “type 1 diabetes.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name 3 risk factors for type 2 diabetes. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________. ISSA | Certified Personal Trainer | 91 WORKBOOK Define “arthritis.” ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name 3 risk factors for arthritis and related conditions. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Describe program design considerations for a client with arthritis. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name 3 risk factors for coronary heart disease (CHD). 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 92 WORKBOOK Name 3 common triggers for asthma. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Name 3 risk factors for asthma. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Describe program design considerations for a client with asthma. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 93 CHAPTER 17 WORKBOOK LIFESPAN POPULATIONS ISSA | Certified Personal Trainer | 94 WORKBOOK Name 3 ways to prevent injury in youth clients. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Name 4 differences between youth and adults. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ Name 2 aerobic (cardiovascular) assessments for youth clients. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ Name 3 client assessments that can be used with senior clients. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 95 WORKBOOK List 3 absolute contraindications for a pregnant client. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ List 3 relative contraindications for a pregnant client. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 96 CHAPTER 18 WORKBOOK BUSINESS AND MARKETING ISSA | Certified Personal Trainer | 97 WORKBOOK Name and explain the 6 styles of personal training. 1. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ ________________________________________________________________________________________________ Name 2 benefits of buddy training. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 98 WORKBOOK Name and describe the 5 types of emails used in fitness marketing. 1. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ ________________________________________________________________________________________________ Fill in the aspects of the client lifecycle. ISSA | Certified Personal Trainer | 99 WORKBOOK List the situations where a personal trainer should refer a client to an appropriate professional. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Explain the following 5 categories in a code of ethics. 1. Integrity: _____________________________________________________________________________________ ________________________________________________________________________________________________ 2. Objectivity: ___________________________________________________________________________________ ________________________________________________________________________________________________ 3. Professional competence:_______________________________________________________________________ ________________________________________________________________________________________________ 4. Confidentiality: ________________________________________________________________________________ ________________________________________________________________________________________________ 5. Professional behavior: __________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 100 CHAPTER 19 WORKBOOK SAFETY AND EMERGENCY SITUATIONS ISSA | Certified Personal Trainer | 101 WORKBOOK Name the three responsibilities of a fitness professional related to cleaning duties. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ Define the following terms. Cleaning:________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Disinfecting:_____________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Sanitizing:_______________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ Describe how gym equipment should be stored. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 102 WORKBOOK Name 6 things that can be found in a first aid kit. 1. ________________________________________________________________________________________________ 2. ________________________________________________________________________________________________ 3. ________________________________________________________________________________________________ 4. ________________________________________________________________________________________________ 5. ________________________________________________________________________________________________ 6. ________________________________________________________________________________________________ Describe the information that must be collected for an incident report. ________________________________________________________________________________________________ ________________________________________________________________________________________________ ________________________________________________________________________________________________ What does the acronym RICE stand for? R - ______________________________________________________________________________________________ I - ______________________________________________________________________________________________ C - ______________________________________________________________________________________________ E - ______________________________________________________________________________________________ ISSA | Certified Personal Trainer | 103 WORKBOOK Name 5 emergency situations where 911 should be called immediately. 1. ______________________________________________________________________________________________ ________________________________________________________________________________________________ 2. ______________________________________________________________________________________________ ________________________________________________________________________________________________ 3. ______________________________________________________________________________________________ ________________________________________________________________________________________________ 4. ______________________________________________________________________________________________ ________________________________________________________________________________________________ 5. ______________________________________________________________________________________________ ________________________________________________________________________________________________ ISSA | Certified Personal Trainer | 104
