Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Section VII Exercise Prescription and Programming Considerations (Q1-Q44) 1. Which of the following upper body resistance exercises would be inappropriate for a client who fails both the shoulder flexion and shoulder abduction flexibility screens? a. b. c. d. Overhead shoulder press One arm row Triceps kickback Push-ups 2. __________ refers to the amount of time between training bouts and is important to program appropriately so that adaptation responses are possible. a. b. c. d. Rest interval Recovery period Training volume Exercise duration 3. Which exercise would be the best choice for increasing a 48-year old female’s upper body strength while placing a demand on her spinal stabilizers? a. b. c. d. Bench press Triceps pushdown Push-ups off a bench Lat pulldown 4. You have a client with the following fitness parameters: 29 year old female 136 lbs RHR 72 bpm VO2max = 45 ml/kg/min Body Fat 30% Cholesterol: 178 mg/dl Failed shoulder rotation flexibility screen Failed spinal extension R.O.M. screen Failed hip extension R.O.M. screen Based on the available information, what muscles would you emphasize as part of her flexibility program? a. b. c. d. Deltoids, back extensors, lateral rotators of the hip Rotator cuff, trunk flexors, hip flexors Pectoralis major, back extensors, hamstrings Deltoids, back extensors, glutes 5. You have a client with the following fitness parameters: 49 year old female 180 lbs RHR 82 bpm RBP 136/100 Body Fat 38% Cholesterol 189 mg/dl Failed Knee Flexion Screen Failed Hip Extension Screen VO2max = 28 ml/kg/min She has been cleared for exercise, but the medical clearance form says to avoid dramatic elevations in blood pressure. Which of the following would be a poor choice for leg training? a. b. c. d. Single leg extension for 10 repetitions Squats holding a 6 lb medicine ball Leg press 70% 1RM for 12 repetitions Body step ups on a box - 8 repetitions each leg 6. One of the primary contributors to exercise-induced adaptations is the ____________ of the exercise, often expressed as a percentage of maximum. a. b. c. d. intensity frequency volume duration 7. Which of the following flexibility techniques can be effectively used as a warm-up for physical activity? a. b. c. d. Static stretching Dynamic flexibility PNF stretching All of the above 8. ________ is the recommended intensity range for aerobic improvements in healthy individuals when prescribing exercise using the heart rate reserve (Karvonen formula) or VO2max formulas. a. b. c. d. 40-60% 50-70% 60-80% 75-90% 9. To improve a client’s functional movement capabilities, _________ should be emphasized in the resistance training program. a. b. c. d. isolative movements primarily emphasizing prime mover muscle groups integrated, multiple joint and multiple planar exercises that are velocity specific selectorized resistance training machines for increased muscle fiber recruitment exercises performed in a seated position to reduce assistance from other muscles 10. The beginning phase of a resistance training exercise program should emphasize ________. a. b. c. d. 8-12 RM resistance and multiple sets 6-8 RM heavy resistance proprioception and skill acquisition resistance machines 11. _________ is a high intensity training method designed to increase the number of motor units recruited within targeted muscle groups by performing the same exercise with a lower amount of weight immediately after completing the first set. a. b. c. d. The drop set technique Circuit training Plyometrics Pyramid training 12. You have a client with the following fitness parameters: 42 year old female 136 lbs RHR 82 bpm VO2max = 33 ml/kg/min Body Fat 29% Cholesterol: 238 mg/dl Failed trunk flexion flexibility screen Based on these factors what exercise method would be the best choice? a. b. c. d. Aerobic training Flexibility training Resistance training Power training 13. Which of the following training methods has the greatest caloric yield in a 30-minute training session when performed at an RPE of 12-14? a. b. c. d. Pilates Circuit weight training Heavy resistance training Flexibility training 14. The optimal number of repetitions for hypertrophy training would be between ________. a. b. c. d. 5-8 7-10 8-12 10-15 15. A warm-up should last __________ prior to intense exercise. a. b. c. d. at least 20 minutes to assure accurate nutrient delivery at least 3-10 minutes to increase aerobic metabolism in the muscle trained less than 5 minutes to preserve glycogen at least 10 minutes to decrease enzyme activity in opposing muscle groups 16. Aerobic training programs for weight loss should emphasize _________. a. b. c. d. the highest attainable training intensities exercise in a sustained fat burning zone walking programs low volume but high intensity 17. Training for muscle tone is most effectively attained using _________. a. b. c. d. isometric exercises where balance is required 10-15 repetitions with short rest periods 3-5 RM with 2-3 minutes of recovery the super-slow training method 18. __________ is the training principle that identifies the outcome as defined by the appropriate stress demand applied to the physiological system. a. b. c. d. Periodization Progressive overload Principle of reversibility Specificity 19. Following one month of participation in an aerobic training program, which of the following would have to be readjusted for a previously untrained client? a. b. c. d. Target heart rate range, due to an elevation of resting heart rate Target heart rate range, due to a reduction of resting heart rate Relative training intensity, due to an increase in max heart rate Max heart rate, due to a reduction in respiration rates 20 The ____________ system of training is based on the premise that an individual has greater strength capabilities during the eccentric phase of a contraction compared with the concentric phase. a. b. c. d. Contrast Drop set Complex Negative set 21. Why would a traditional strength training program using three sets of 10 repetitions NOT be effective for a female personal training client exercising twice a week for weight loss and muscle tone? a. b. c. d. The intensity is too high The activity should be aerobic The mode of exercise builds too much muscle The activity does not burn enough calories 22. Which of the following would be the best superset for a high school football player’s power training phase? a. b. c. d. Bench press and push-ups Military press and step ups Leg curls and pull ups Back squats and medicine ball jump squats 23. As part of an exercise and dietary strategy to achieve weight loss, which of the following examples would be the minimum requirement to meet a goal of one (1) pound of fat loss per week assuming the client consumes a neutral caloric balance? a. b. c. d. Reduce caloric intake by 100 per day, exercise expenditure by 100 per day Reduce caloric intake by 200 per day, increase caloric output by 800 per day Reduce caloric intake by 200 per day, increase caloric output by 300 per day Reduce caloric intake by 500 per day, increase caloric output by 500 per day 24. You have a client with the following fitness parameters: 44 year old male 171 lbs RHR 83 bpm RBP 128/82 VO2max = 27.2 ml/kg/min Leg press 180 lbs Body Fat 18% Push-up test: 18 Failed Apley back scratch test Failed hip flexion flexibility screen Based on the available information, what should be the primary goal of his exercise prescription? a. b. c. d. Reduce body fat and increase leg strength Increase upper body strength and improve flexibility Increase flexibility and decrease body fat Improve aerobic capacity and improve flexibility 25. Which of the following resistance training systems is the best choice for an individual looking for weight loss and improvements in total body strength? a. b. c. d. Aerobic conditioning Pyramid training system Complex training system Circuit training system 26. What is the ideal rest period when training to increase the size of a muscle (hypertrophy training)? a. b. c. d. < 30 seconds 30-60 seconds 90-120 seconds > 2 minutes 27. When designing a personal training program for a previously sedentary client with a goal of weight loss, the training program should focus on _____________. a. b. c. d. aerobic training weight training muscular endurance caloric expenditure 28. You have a client with resistance training goals that are performance-based for tennis. Which of the following describes the most logical progression of her program? a. From heavy resistance with low repetition ranges to lower weight, higher repetition resistance training. b. From a closed-chain, prime mover emphasis to less stable, complex environments involving exercises aimed at total muscle involvement and faster movement speeds. c. From a complex environment with low resistance to heavier resistance in a more stable environment to emphasize prime movers for increased force production (i.e. less stabilizers and more isolation of the prime movers). d. From light circuit training and superset exercises using high repetitions to pyramid set resistance training with higher resistance and lower repetitions. 29. When attempting to have an experienced client perform a higher volume of work to increase muscle mass and tone in a one-hour training session, which of these common weight training program systems would be the best choice? a. b. c. d. Supersets Pyramid sets Single sets Negative sets 30. You have a 44-year old male client with a resting heart rate of 68 bpm. If using the Heart Rate Reserve Method (Karvonen formula), what would be his optimal training intensity range for aerobic exercise aimed at cardiorespiratory improvements? a. b. c. d. 40-60% 60-80% 70-90% not enough information 31. You have a male client with the following fitness parameters: 38 years old Body Fat 25% 211 lbs Cholesterol: 180 mg/dl RHR 65 bpm Weak abdominals RBP 129/85 Failed Thomas Test VO2max = 45.2 ml/kg/min Failed trunk flexion screen Based on the available information, ________should be the primary emphasis of his exercise prescription. a. b. c. d. improved flexibility improved muscle strength decreased body fat percentage improved aerobic capacity 32. Which of the following most likely contributes to angular momentum in the dumbbell side raise and biceps curls, thereby reducing the force required of the prime mover? a. b. c. d. Concentric hip flexion Concentric hip extension Isometric trunk flexion Eccentric scapular protraction 33. Which type of training uses controlled movements through a full range of motion to improve flexibility? a. b. c. d. Ballistic stretching Active assisted stretching Proprioceptive neuromuscular facilitation Dynamic stretching 34. ___________ can be used to make resistance training more performance-based. a. b. c. d. Foam rollers Closed-chain exercises Physioballs All of the above 35. The order of resistance training exercises in a single bout should be ________. a. b. c. d. from lower intensity to high from single-joint to multi-joint actions from exercises using more musculature to less musculature from low speed to high speed movements 36. __________ is an example of a dynamic flexibility exercise for a client. a. b. c. d. Alternating toe touch march Chest press completed through partial ROM Complete shoulder flexion with a five-second contraction of the latissimus dorsi A trainer pulling a client’s arm to move his shoulder into horizontal abduction 37. When applying the principle of progression in an exercise program, it is appropriate to increase the intensity by no more than _________ per week. a. b. c. d. 2-5% 6-8% 9-11% up to 12.5% 38. A functional warm-up consists of __________. a. integrated movement patterns that enhance joint stability through enhanced proprioception and improved energy transfer through the kinetic chain b. enhancing the specific neuromuscular pathways employed by the activities in the training bout c. prolonged continuous movement such as riding an exercise bike d. activities incorporating large muscle movements through gradually increasing ranges of motion 39. From the list below, choose the option that is most logically organized into an appropriate resistance training program for the lower body, assuming the intensity expressed as a percentage of 1RM is constant. a. b. c. d. Seated calf raise, squat, seated leg extension, Romanian deadlift Squat, seated calf raise, Romanian deadlift, seated leg extension Romanian deadlift, seated leg extension, seated calf raise, squat Squat, Romanian deadlift, seated leg extension, seated calf raise 40. Which of the following group of exercises would be the best choice for a person wanting to increase his or her power? a. b. c. d. Box jumps, power cleans, medicine ball chest pass Squat, deadlift, bench press Cable chops, knee raises, lunges Military press, pull-ups, box step-ups 41. All exercise programs should include _________, which refers to a training stimulus that accounts for continuous adaptations. a. b. c. d. periodization progressive overload macro programming plateau cycling 42. A novice client will make dramatic strength gains during the first month of training mainly because of __________. a. b. c. d. increased anabolic hormone concentrations increased protein synthesis improved neuromuscular efficiency increased metabolic rate 43. _________ is a recommendation for lean weight gain. a. b. c. d. Ensuring that protein intake is approximately 1.5g per kilogram of body weight Adding resistance training to the exercise routine Increasing caloric intake by approximately 500 kcal per day All of the above. 44. Supersets can be used to effectively train for muscle hypertrophy due to the effect the intensity has on _____________. a. b. c. d. neural adaptations muscle fiber recruitment increased blood flow output of catecholamines 45. Which of the following would result in less caloric expenditure than expected during an aerobic training session? a. consuming a beverage containing electrolytes during the training session b. jogging with a 1% decline on the treadmill c. holding onto the rails of the stairclimber d. utilizing an estimated maximal heart rate to dictate the training zone 46. Your 38 year-old male client finds himself sitting at a desk for the majority of his workday. As a result, he has very tight hip flexors which seem to be contributing to some low back pain. Which of the following exercises should you integrate into his program to strengthen the lower body while also stretching the hip flexors? a. back squat b. leg press c. single-leg squat d. Romanian deadlift 47. The stretch performed in the image is designed to increase the flexibility of which muscle? a. deltoid b. pectoralis major c. tricep d. subscapularis 48. Your client fails the shoulder flexion assessment test. What muscle is tight? a. anterior deltoid b. rotator cuff c. latissimus dorsi d. triceps 49. What causes the temporary increase in metabolic rate experienced after an anaerobic training session? a. blood pooling b. excess post-exercise oxygen consumption (EPOC) c. metabolic equivalents (METs) d. rate of perceived exertion (RPE) 50. What intensity should be recommended for reaching volitional fatigue when performing 10 repetitions of the bench press? a. 50% 1RM b. 65% 1RM c. 75% 1RM d. 90% 1RM 51. If the intensity is consistent across all lifts, which exercise should be performed first in a training bout? a. upright row b. military press c. side raise d. bench press 52. Which of the following supersets represents a “contrast set”? a. bent-over row and bench press b. barbell bicep curl and tricep pushdown c. bench press and high-speed medicine ball chest passes d. body squats and push-ups 53. What aerobic training intensity would be the recommended starting point for a 55 year-old client who was previously sedentary, overweight and deconditioned? a. 50-60% VO2max b. 70-90% of heart rate max c. 16-18 on the Borg scale (RPE) d. 60-80% of heart rate reserve 54. In order to account for decreased frequency of training, what should be increased to minimize losses of strength and power? a. circuit training b. training intensity c. training duration d. aerobic interval training 55. Using the Karvonen formula, what is the target heart rate for your 38 year-old client who has a resting heart rate of 85 beats/min, if the goal is to have him exercise at 70% of heart rate reserve? a. 109 beats/min b. 143 beats/min c. 153 beats/min d. 194 beats/min 56. What is the constant characteristic of a circuit training program? a. resistance-based exercises using machines b. body weight movements performed at high speed c. multiple exercises completed sequentially with transitional rest periods d. alternating upper and lower body exercises 57. Which component of an exercise program is used to enhance physical readiness by improving system efficiency? a. warm-up b. cool down c. intervals d. plyometrics 58. A decrease in the size of fast-twitch muscle fibers ____________. a. does not occur b. is a potential negative result of higher-volume aerobic training c. occurs when strength training is performed less than 4 days/week d. is a positive adaptation associated with speed training as it reduces weight 59. Which of the following represents a cause for concern during a steady-state, aerobic training session? a. heart rate exceeding 145 beats/min b. systolic blood pressure exceeding 160 mmHg c. significant increase in diastolic blood pressure d. none of the above; all are normal responses 60. What is the minimal rest interval required for repeat performance during 6RM compound lifts? a. 30-60 seconds b. 60-90 seconds c. at least 2 minutes d. at least 4 minutes 61. Which of the following statements regarding hypertrophy training is accurate? a. free weights are best because they require additional stability b. rest intervals between sets should be at least 2 minutes to allow ATP to regenerate c. machines are useful because they isolate the target muscle d. older clients should perform 12-15 repetitions to maximize gains 62. Use of the pyramid system would be ideal for which of the following clients? a. a beginner looking to lose weight and maximize caloric expenditure b. an individual seeking power gains through plyometrics c. an athlete seeking to refine sport-specific movement patterns d. a trained individual looking to maximize strength gains in a compound lift 63. You are training a healthy 35 year-old male who states his main goal is to add 20 lbs of muscle. He is hoping to attain these gains by working with you twice a week for 60 minutes over the next 3 months. How should you advise this client? a. the goal can be met with proper muscle group emphasis, but there is no time forcardiovascular training b. a one-hour training session is not long enough for hypertrophy training c. the total training duration and volume per week is too low for the desired outcome d. two sessions per week for a hypertrophy training goal would require the use of circuits for adequate volume 64. ________ is a measurement of the body’s ability to extract oxygen from blood, and is quantifiable adaptation response associated with aerobic exercise programs. a. cardiac output b. (a-v)O2 difference c. stroke volume d. ejection fraction 65. When designing an exercise program for a client who is focused on increasing lean mass, what is the ideal training intensity for each of the lifts to be performed? a. 40-50% 1RM b. 55-65% 1RM c. 70-85% 1RM d. 90-95% 1RM 66. When exercising at high altitudes the amount of oxygen bound to hemoglobin decreases; what is a common physiological response to this environmental change? a. increased max heart rate b. increased (a-v)O2 difference c. increased heart rate response d. increased metabolic rate 67. __________ represents the standard deviation for the Heart Rate Max formula, which is an important consideration when writing aerobic exercise programs. a. 2-3 beats/min b. 5-8 beats/min c. 10-12 beats/min d. 15-18 beats/min 68. Your client is jogging on the treadmill for 30 minutes. After about 6 minutes he reaches his target heart rate, which is maintained (fluctuates less than 5 beats/min) for the duration of the training. What type of training is your client performing? a. steady-state training b. interval training c. circuit training d. high-intensity training 69. In order to allow for proper recovery following a 12-repetition standing dumbbell shoulder press, the rest interval before the next set should be at least ___________. a. 30 seconds b. 1 minute c. 2 minutes d. 5 minutes 70. Which of the following would be the correct course of action if your client hurt her hamstring during interval sprints? a. stop the training session, provide basic first aid if necessary and write up an incident report b. have her stretch the muscle before continuing to exercise c. switch modalities to aerobic exercise d. immediately perform a diagnostic assessment to determine the specific issue and its severity 71. What is a common work-to-rest ratio when programming sets with a primary focus of muscular endurance? a. 1:1 b. 1:3 c. 1:5 d. 1:10 72. When instructing a client on how to use aerobic equipment, which of the following is accurate? a. incorrect use of aerobic equipment will decreased caloric expenditure b. aerobic training should only take place before resistance training c. maximal caloric expenditure is achieved by performing moderate-intensity, steady-state training d. the elliptical trainer burns the most calories and is the safest option 73. Proper execution of the single-leg Romanian deadlift will dynamically stretch the: a. gastrocnemius b. hip adductors c. rectus abdominus d. quadriceps 74. The device used to measure joint angles is referred to as a ____________. a. caliper b. goniometer c. spirometer d. tape measure 75. When constructing appropriate exercise prescription for strength training, how much should the total load be increased per week when expressed as a percentage range? a. 2-5% b. 7-9% c. 10-12% d. 15-20% 76. The principle of overload is associated with ______________. a. employing high-intensity interval training with short rest intervals b. challenging a physiological system with a stress above what it is accustomed to c. varying the training intensity over multiple training sessions to avoid injury d. performing endurance training over long distances 77. When performing a lift using a 70% 1RM intensity, approximately how many repetitions correspond with volitional fatigue? a. 2 repetitions b. 5 repetitions c. 8 repetitions d. 12 repetitions 78. Excess post-exercise oxygen consumption (EPOC) can result in ____________. a. an increase in post-activity fatigue b. a decrease in carbohydrate utilization c. an increase in the metabolic rate d. an elevation in resting blood pressure 79. What is the predicted maximal heart rate of a 60 year-old male client? a. 140 beats/min b. 160 beats/min c. 185 beats/min d. 220 beats/min 80. Which back exercise would be selected to activate the biceps to the greatest degree? a. Chin-ups b. Pull-ups c. Seated row d. One arm row 81. Which would be the best superset if the program goal was total-body strength? a. Cable trunk rotation followed by cable side raises b. Bicep curls followed by calf raises c. DB step-ups followed by incline DB press d. Romanian deadlift followed by BB good mornings 82. The risk of blood pooling after a high-intensity training session is minimized by ___________. a. an appropriate cool down b. a hot shower c. a protein shake d. an ice bath 83. Which of the following cardiovascular measurements should increase most dramatically during an aerobic training session? a. stroke volume b. diastolic blood pressure c. systolic blood pressure d. lactate threshold 84. What is the appropriate rest interval between sets of 12-15 repetitions to maximize adaptations in muscle tissue? a. 5-15 seconds b. 30-45 seconds c. 60-75 seconds d. 90-120 seconds 85. Which of the following exercises can be used to train the rhomboids and latissimus dorsi together in a functional manner? a. pull-ups b. seated row c. theraband pullovers d. MB chop slams 86. Which of the following statements regarding pyramid training is accurate? a. The system uses high repetitions and short rest intervals b. The system is used for power development when integrated with plyometrics c. The system is used for strength development as it provides progressive overload and neural enhancements d. The system is optimal for beginners seeking hypertrophy through motor rehearsal 87. Exercising at high altitudes is difficult for individuals who are not accustomed to it because __________. a. the air is very dry b. the partial pressure of oxygen in the air is reduced c. necessary respiration rates reduce with increasing altitude d. all submaximal heart rates are decreased when at high altitudes 88. Approximately how many calories does the body use per liter of consumed oxygen? a. 1 calorie b. 5 calories c. 50 calories d. 100 calories 89. Which of the following positive adaptations to your client’s blood lipid profile should occur following an 8-week aerobic training program? a. decreased use of triglycerides as a fuel b. decreased use of trans fatty acids as a fuel c. increased production of LDL-C d. increased production of HDL-C 90. On average, how many days of inactivity does it take to initiate the detraining effect for a client who was working on improving their aerobic fitness? a. 2 days b. 7 days c. 14 days d. 21 days 91. Your physically-active client wants to add muscle mass as his primary goal. You explain that when focusing on hypertrophy training, he should anticipate seeing increases in lean mass after ______. a. 1 week b. 2-3 weeks c. 4-6 weeks d. 8-10 weeks 92. How many repetitions should an individual be able to complete to fatigue if they are utilizing 85% 1RM? a. 6 repetitions b. 8 repetitions c. 10 repetitions d. 12 repetitions 93. When designing an exercise program for a healthy novice client, resistance training exercises should be performed using which of the following set-repetition schematics? a. 2 sets of 4-6 repetitions b. 3-4 sets of 8-10 repetitions c. 2-3 sets of 12-15 repetitions d. 1 set of 20-25 repetitions 94. Which exercise would be most limited by a lack of lower body flexibility? a. Box jumps b. Unilateral leg press c. Lunges d. Leg curls 95. When programming for power development, which of the following is the most important consideration related to exercise selection? a. the speed of the movement b. the number of muscles involved c. the age of the client d. the anaerobic endurance of the client 96. During the physical evaluation of your 56 year-old male client, you find that he is unable to appropriately complete an abdominal curl-up through a full ROM during assessment of muscular endurance in the trunk. What should you do? a. encourage him to use whatever form is necessary so that he completes at least one repetition b. stop the test and explain that not everyone is capable of properly performing an abdominal curl-up; then continue with additional assessments c. stop all assessments and have the client obtain medical clearance prior to any additional physical activity d. spot the client at the shoulders and assist him in performing at least 8 repetitions 97. After your client completes the informed consent and health status questionnaire, you determine that she requires a medical clearance prior to engaging in physical activity due to a previous medical condition. Which of the following could you still complete as part of your assessment? a. submaximal VO2max test b. bench press max-repetition test c. body composition test d. one-mile walk test 98. The purpose of the informed consent document is to ______________. a. attain documentation identifying voluntary participation by the client b. outline program schematics for training c. establish baseline measurements for short- and long-term goal setting d. list current and/or past medications the client has been prescribed