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Sculpting HerBody PerfectCORRESPONDENCE EDUCATION PROGRAM # 85.Check your receipt for course expiration date.After that date no credit will be awarded for this program.
How to Complete this ProgramThank you for choosing an Exercise ETC correspondence program for yourcontinuing education needs. To earn your CECs/CEUs you will need to readthe enclosed book. After you have completed the book, take the test that isincluded with your program. Remember to choose the best or most correctanswer.Now Available: Instant Grading!When you are ready to submit your test please go to our website at:www.exerciseetc.com On the left side of your screen you will see a blue,vertical bar with a list of options; click on “Administration” and then click“Correspondence Course Answer Sheets.” Choose the title of the test thatyou are completing and then simply follow all instructions to submit yourtest. Remember to complete all fields prior to submitting your test.Once you submit your answers your purchase will be verified and your testwill be corrected instantly; if you score at least 70% you will be able toprint your CE certificate immediately. (If you have less than 70% correct,you will need to take test over again in order to qualify for the CECs/CEUs.)If we are unable to verify your purchase you will receive a messagerequesting that you call our office for instructions.VERY IMPORTANT: Please make sure you have access to a workingprinter when you submit your test as your CE Certificate must beprinted before you close out your testing session.Good luck! If you have any questions or comments, please feel free to callus any time at 1-800-244-1344 or e-mail us at: info@exerciseetc.com 2008 by Exercise ETC Inc. All rights reserved.2
LEARNING OBJECTIVESAfter reading Sculpting Her Body Perfect, the participant will be able to:1. Understand an in-depth and educational review of safe and effectiveexercises for performance, body conditioning and definition2. Identify the detailed exercise physiology, biomechanics and proper liftingtechniques to increase shape and muscular strength in women.3. Recognize how to prevent injuries and use the appropriate protocols forsuccess.4. Understand safe workouts during pregnancy, and special considerationsof resistance training for females.5. Identify numerous ways to increase muscular endurance, aerobic fatburning and definition for sport specific training.6. Recognize corrective training techniques, flexibility and strengthexercises for optimal results.7. Know how to design resistance-training routines for body conditioning,toning and shaping.8. Easily understand and identify all of the muscles functions duringexercise.9. Understand about the physiological differences for women regardinghormonal fluctuations, storing body fat and the role of small amounts oftestosterone.10. Learn how goals, mind muscle connection, isolation and compoundmovements can provide exceptional long term results. 2008 by Exercise ETC Inc. All rights reserved.3
11. Identify the best options, and consider the factors to ensure a safetraining environment to benefit and help improve body image and selfconfidence.12. Recognize how to create a well-designed training program using multiand single joint exercises.13. Understand the female physical and psychological developmental,exercise modalities and safety precautions for sculpting a perfect body.14. Identify the differences and advantages of exercise duration, and thenumber of training days per week to ensure training success.15.Recognize the best types of core, stretching, warm up and flexibilityexercises needed for progression and to use for specific trainingprograms.16. Know how to design different training model for a body conditioning,toning, shaping, body sculpting and maintenance.17. Recognize how variations such as resistance, repetitions, and sets varyaccordingly based on the training program.18. Understand the philosophy of aerobics, their myths, training protocols,their guidelines and when to perform them.19. Understand the substantial differences between functional anatomy,muscle biomechanics and the many ways to safely apply resistancetraining programs for women.20. Know the differences and application of the low, moderate and highintensity cycles for the high energy fitness system of resistance training.21.Recognize de-training, assessment forms and training strategies foroptimal results.22. Discover the prevailing misconceptions between muscle and fat and theirroles in resistance training and performance. 2008 by Exercise ETC Inc. All rights reserved.4
23.Identify the importance of EPOC and it‘s incredible advantages tosculpting and shaping your physique.24. Discover how to build an essential foundation for life essentialtechniques and exercise combinations25.Learn how to pace, vary, and effectively execute your performance andphysique to another level for life. 2008 by Exercise ETC Inc. All rights reserved.5
CEC/CEU Test for Sculpting Her Body PerfectRemember to choose the BEST answer for each question.1. Based on goal sets, goals must ?a. Be quantifiableb. Be attainablec. Have measurable parametersd. All of the above2. For a goal to be attainable it must be ?a. 30 daysb. 60 daysc. Long termd. Realistic3. Reviewing goals allows consistency with your present ?a. VO2 maxb. 1RMc. Objectivesd. Routine4. A mind muscle connection is the ability to visualize a muscleand feel it working through a range of motion?a. Concentricb. Partialc. Eccentricd. Complete 2008 by Exercise ETC Inc. All rights reserved.6
5. Developing a mind muscle connection allows you to yourmuscles more effectively?a. Compoundb. Stressc. Isolated. Quantify6. Which is NOT a muscle group in the back?a.b.c.d.RhomboidsTeres majorTrapeziusAll of the above are upper back muscles7. Which is a muscle of the cep femorisAll of the above8. As a rule, compound movements involve the action ofjoints?a. 0b. 1c. 2d. 39. As a rule, isolation movements involve the action ofjoints?a. 0b. 1c. 2d. 3 2008 by Exercise ETC Inc. All rights reserved.7
10. A squat is a movement?a. Isolationb. Compoundc. Both A and Bd, Neither A or B11. A leg extension is definitely a movement?a. Isolationb. Compoundc. Both A and Bd, Isotonic12. Compound movements help strengthen the tissuesupporting your muscles?a.b.c.d.InternalExternalConnectiveScare13. The degree to which a particular muscle can isolate issomewhat ?a. Abductedb. Adductedc. Limitedd. Unlimited14. By nature, biceps and triceps involve how many joint(s)?a. 0b. 1c. 2d. 3 2008 by Exercise ETC Inc. All rights reserved.8
15. A lat pulldown is NOT a ?a. Isolated movementb. Compound movementc. Abducted movementd. Externally rotated movement16. Strength training can best be described as the ability toproduce maximal ?a. Flexionb. Metabolismc. Forced. Synthesis17. A well designed exercise machine can provide resistiveforce in weaker muscles?a. Lessb. Equalc. Mored. None of the above18. Dumbbells force both sides of your body to work ?a. Separatelyb. Equallyc. Horizontallyd. Vertically19. Cable exercises supply tension to your muscles?a. Continuousb. Unevenc. Sub-Acuted. Fifty Percent 2008 by Exercise ETC Inc. All rights reserved.9
20. Due to safety precautions, women over years old acheck and clearance is mandatory.a. 40b. 45c. 50d. 5521. How many ounces of fluid should be consumed immediatelybefore a workout?a. 6b. 12c. 16d. 822. The component(s) of a warm up is ?a. Generalb. Specificc. Both A and Bd. Superfluous23. Based upon warming up, fluid viscosity is ?a. Increasedb. Reducedc. Doubledd. Ozinated24. A warm up increases the uptake of ?a. Hydrationb. Synovial Fluidc. Carbon Dioxided. Red Blood Cells 2008 by Exercise ETC Inc. All rights reserved.10
25. A warm up enhances efficiency?a. Biokeneticb. Chemicalc. Golgi tendond. Neuromuscular26. An overstretched muscle is called a ?a. Impingementb. Condilec. Stretch reflexd. None of the above27. Stretching exercising, does little to prevent an injury?a. Afterb. Beforec. Duringd. Both A and C28. Start your stretching program with the ?a. Single joint moversb. Upper extremitiesc. Multi joint moversd. Lower extremities29. On average, you should remain on a body conditioning routinefor ?a. 9 monthsb. 3 to 6 monthsc. 2 monthsd. 4 weeks Overuse 2008 by Exercise ETC Inc. All rights reserved.11
30. Based on body conditioning protocols, for each muscle groupuse exercise(s) per training session?a. 1b. 2c. 3d. 431. Based on body conditioning protocols, perform set(s) ofeach exercise?a. 1b. 2c. 3d. 432. Based on body conditioning protocols, you should restseconds between sets?a. 30b. 60c. 90d. 12033. Based on body conditioning protocols, repetitions shouldconsist of per set?a. 10b. 12c. 15d. 15-2034. After the age of women loss about 1% muscle mass andbone density yearly?a. 35b. 40c. 45d. 50 2008 by Exercise ETC Inc. All rights reserved.12
35. A good strength-training program does NOT rely on ?a. Comprehensionb. Militaristic disciplinec. Preparationd. Core assessment36. In the beginning stages of training, it’s best to trainmuscle groups first?a. Open chainb. Smallc. Larged. Single joint37. After 4 to 6 weeks of training, start to incorporateexercise into the routine?a. Close chainb. Isolationc. Plyometricd. None of the above38. You should between sets, when exercising unilateralmovements?a. Avoid restb. Restc. Increase oxygend. Use neuromuscular facilitation39. On average, expect to remain in the toning and shapingexercise phase for ?a. 10 weeksb. 6 monthsc. 1 monthd. 6 weeks 2008 by Exercise ETC Inc. All rights reserved.13
40. Based on the toning and shaping protocols, for each musclegroup use exercise(s) per training session?a. 1b. 2c. 3d. 441. Based on the toning and shaping protocols, performset(s) of each exercise?a. 1b. 2c. 3d. 442. Based on the toning and shaping protocols, you should restseconds between sets?a. 30b. 60c. 90d. 12043. Based on the toning and shaping protocols, repetitions shouldconsist of per set?a. 10b. 12c. 15d. 15-2044. The word anabolic can be best described as ?a. To buildb. To reproducec. A precursord. A stimulant 2008 by Exercise ETC Inc. All rights reserved.14
45. The overload principle, requires you to your bodieswork threshold?a. Decreaseb. Exceedc. Minimized. Rest46. Homeostasis refers to ?a. Hypertrophyb. Hyperplasiac. Equilibriumd. Gluconeogenisis47. Which is a protective response to muscular overload?a. epinephrineb. nor- epinephrinec. Electronic muscle stimulationd. Golgi tendon48. The rectus abdominus contains ?a. Fast twitch fibersb. Slow twitch fibersc. All horizontal fibersd. Both A and B49. Two consecutive exercises with no rest between them areknown as a ?a. Compound setb. Giant setc. Super setd. Peak set 2008 by Exercise ETC Inc. All rights reserved.15
50. What type of movement would not translate well in a superset?a. Compoundb. Isolatec. Unilaterald. Lateral51. There are categories of major muscles?a. 5b. 6c. 7d. 952. Based on the body sculpting protocols, for each muscle groupuse exercise(s) per training session?a. 1b. 2c. 2 to 4d. synergy training53. Based on the body sculpting protocols, perform set(s) ofeach exercise?a. 1b. 2 to 4c. intervald. high intensity54. Based on the body sculpting protocols, you should restseconds between sets?a. 30b. 60c. 90d. 120 2008 by Exercise ETC Inc. All rights reserved.16
55. Based on the body sculpting protocols, repetitions shouldconsist of per set?a. EPOCb. 6 to 12c. 15d. 15-2056. A set incorporates 3 or more different exercises insuccession?a. Compoundb. Superc. Giantd. Static contraction57. The chest muscle fibers attach at bones?a. 1b. 2c. 3d. 458. Incline chest exercise angles should be at degrees for thebest results?a. 30 to 40b. 10 to 20c. 40 to 50d. 20 to 3059. Chest exercises performed on a low cable cross over targetsthe ?a. Upper chest fibersb. Mid chest fibersc. Lower chest fibersd. Both B and C 2008 by Exercise ETC Inc. All rights reserved.17
60. Why do some women tend to neglect the back?a. Women may not feel these muscles are functionally importantb. They are not readily apparent when they look in the mirrorc. Women may feel muscular development will defeminize themd. Because they are concerned with repetitive stress injury61. The shoulder is abducted and externally rotated in whichexercise?a. T-Bar rowsb. Dumbbell pulloverc. Behind the neck lat pulldownd. One arm rows62. A good alternative to a dumbbell pullover is a ?a. One arm dumbbell rowb. Seated rowc. Low rowd. Straight arm pulldown63. How many heads does the deltoid have?a. 2b. 4c. 3d. None of the above64. An over head shoulder press targets the deltoid?a. Posteriorb. Medialc. Laterald. Anterior 2008 by Exercise ETC Inc. All rights reserved.18
65. Lateral shoulder raises target the deltoid?a. Posteriorb. Medialc. Laterald. Anterior66. Bent over lateral shoulder raises target the deltoid?a. Posteriorb. Medialc. Laterald. Anterior67. The rear deltoids need direct stimulation frommovement?a. Verticalb. Horizontalc. Compoundd. Isolation68. The width of the shoulder is dictated by the deltoidhead?a. Posteriorb. Medialc. Laterald. Anterior69. A behind the neck shoulder press causes ?a. impingement of the rotator cuffb. Bicep- Scapula hyperextensionc. Trapezius - Deltoid adduction rotationd. None of the above 2008 by Exercise ETC Inc. All rights reserved.19
70. What type of exercise is an Arnold press?a. Backb. Chestc. Shoulderd. Unilateral71. Your arms should be at when completing a shouldermachine lateral raise?a. Shoulder levelb. Below shoulder levelc. Above shoulder leveld. 60 degrees72. The long head of the bicep crosses joint?a. The elbowb. The shoulderc. Both A and Bd. Neither A or B73. The bicep is more active during exercises when the shoulder is?a. Flexedb. Abductedc. Extendedd. Adducted74. The grip maximizes stress to the biceps?a. Neutralb. Supinatedc. Both A and Bd. Pronated 2008 by Exercise ETC Inc. All rights reserved.20
75. Schedule issues may affect the frequency of training, howevertraining fewer than days a week may not be optimal?a. Threeb. Fourc. Fived. None of the above76. Which movement limits the length of the biceps long head?a. Preacher curlsb. Concentration curlsc. Prone incline curlsd. All of them77. Which bicep movement primary targets the brachialis?a. Hammer curlsb. E-Z curlsc. Cable curlsd. Incline curls78. The length of your bicep is determined by ?a. Fast twitch fibersb. Slow twitch fibersc. Geneticsd. Lactic acids79. Which grip emphasizes the forearm muscles in bicepmovements?a. Neutralb. Supinatedc. Both A and Bd. Pronated 2008 by Exercise ETC Inc. All rights reserved.21
80. What angle degree should you be at while performing anincline bicep curl?a. 30 degreeb. 45 degreec. 60 degreed. 75 degree81. In which exercise is the long head of the triceps in full stretchposition?a. Overhead extensionsb. Kickbacksc. Dipsd. Pressdowns82. Which tricep exercise does NOT put stimulation to the medialand lateral triceps head?a. Overhead extensionsb. Kickbacksc. Dipsd. Pressdowns83. Which tricep exercise uses all the triceps heads about equal?a. Kickbacksb. Rope pushdownsc. Lying tricep extensiond. Dips84. Which tricep head(s) is primary targeted when performingrope pushdowns?a. Long headb. Medial headc. Lateral headd. All of the above 2008 by Exercise ETC Inc. All rights reserved.22
85. Quadriceps exercises are ?a. Compound movementsb. Inner thigh exercisesc. Isolation movementsd. All of the above86. A leg extension is an example of a ?a. Multi joint movementb. Single joint movementc. Both A and Bd. Compound movement87. A front squat targets the front thighs, and minimizesactivation of the ?a. Glutesb. Hamstringsc. Bicep femorisd. Semitendonosus88. What leg exercise is contraindicated with a knee problem?a. Front kicksb. Abductor cable pullsc. Hack squatsd. Lying adduction89. The rectus femoris is especially targeted while performing?a. Bent-over dumbbell lateralsb. Superman exercise on a Swiss ballc. Reverse hyperextensiond. Sissy squats 2008 by Exercise ETC Inc. All rights reserved.23
90. Exercises for the hamstrings are activated at the ?a. Hip jointb. Hip and knee jointc. Periformus jointd. Semimembranosus91. Abductor exercises minimally activate which muscle?a. Quadricepsb. Hamstringsc. Gluteus mediusd. Gluteus minimus92. How many joints are used to perform stiff legged dead lifts?a. 0b. 1c. 2d. 393. How many joints are used to perform “good morning”exercise?a. 0b. 1c. 2d. 394. Butt squeeze exercises are a good example of what type?a. Isokeneticb. Isotonicc. Isotensiond. Isomotion 2008 by Exercise ETC Inc. All rights reserved.24
95. Turning your legs slightly outward while performing leg curlswill substantially target the ?a. Semitendinosusb. Semimembranosusc. Bicep femorisd. Low back erectors96. Turning your legs slightly inward while performing leg curlswill substantially target the ?a. Semitendinosusb. Semimembranosusc. Bicep femorisd. Both A and B97. Straight legged calf exercises emphasis the ?a. Soleusb. Gastrocnemiusc. Plantar fasciad. Superspinatus98. Bent leg calf exercises emphasis the ?a. Soleusb. Gastrocnemiusc. Miniscusd. Internal rotators99. If your waist is thick or blocky, which abdominal area shouldNOT be trained with high intensity?a. Obliquesb. Serratus interiorc. Rectus Abdominusd. None of the above 2008 by Exercise ETC Inc. All rights reserved.25
100. An effective way to perform your abdominal training routineis ?a. At a slight right angleb. In a giant setc. To all out failured. Slightly hyper-extended 2008 by Exercise ETC Inc. All rights reserved.26
After reading Sculpting Her Body Perfect, the participant will be able to: 1. Understand an in-depth and educational review of safe and effective exercises for performance, body conditioning and definition 2. Identify the detailed exercise physiology, biomechanics and proper lifting techni
