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65 Cards in this Set
- Front
- Back
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Steady State
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the point during exercise when viariables such as heart rate and blood pressue are not changing dramitcally
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Sinoatrial Node
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located in the right atrium, functions as the normal pacemaker of the heart
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Adenosine Triphosphate
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ATP- body's energy currency; it is required for a wide variety of physiological processes.
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Glycogen
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Carbohydrate stored in muscle cells and in the liver
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Glycolysis
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Breakdown of Glucose
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Marathon Running
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Example of exericise primarily aerobic in nature
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Carbohydrate
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the prevelant source of energy for continued activity as exercise intensity increases
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EPOC
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restoration of ATP stores using oxygen following a bout of intense exercise
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Decrease in HR and BP
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Mdicatiosn classified as Beta Blockers have which action
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Power
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work being performed in a relatively small amount of time would indicate a high level of this
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Sarcomere
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smallest functional unit of contration in the skeletal muscle
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Oxidative, Type I, Slow Twitch
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Muscles fiber types intended to perform sustained work over a long period of time
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Hypertrophy
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An Increase in Muscle Fiber size
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Isometric
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Muscle action without movement or change in fiber length
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Nose, sinus, pharynx, and larynx
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Upper Respiratory system
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Left Ventricle
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Portion of the heart that ejects oxygenated blood to the system via the aorta
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Carotid, Brachial, radial, femoral
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Locations to palpate a pulse for heart rate response
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Diastole
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(Term for) the portion of the cardiac cycle during chamber relaxation
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Stoke volume
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Product of heart rate and ___ gives us a measure of caridac output.
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Max Heart Rate
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220-Age
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Oxygen Consumption
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Process of oxygen taken into tissues for use during metabolism and other processes
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Transtheoretical Model Preparation Stage
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People who are exercising but no at the recommended level
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Someone in Self High Efficacy
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Would feel confident to continue exercise despite barriers and would be able to overcome barriers to exercise as well as overcoming barriers in other life pursuites successfully
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Action Stage
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Transtheoretical stage of readiness that is most susceptible to dropout
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30% of heart rate reserve
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The appropriate starting intensity for an extremely deconditioned client
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Prevent Blood Pooling
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Purpose of cool down
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Initial
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Stage of exercise progression is the most critical for deconditioned persons
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100 mg/dl
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Fasting Blood sugar level that is considered a CAD risk factor
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Abnormal responses during exercise for the client with hypertension
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drop in systolic pressure
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Your client wants to progress from a walking program to a jogging program. He/She is currently walking 4 miles, 5 days per week. What would be appropriate initial program for this transition?
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walk 1/2 mile, walk/jog intervals 1-3 miles, walk 1/2 mile
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What would appro[riate recommendation in regards to duration for a very deconditioned client beginning an exercise program?
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multiple sessions of 10 minute
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A client wh preceived exercise as difficult will have __
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High RPE
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Using Karvonean Formula, calculate the heart rate for a 56 year old with a resting HR of 80 bpm working at an intensity of 65% to 75% of heart rate reserve
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135-143
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What intensity would you recommend for a client on a beta blocker during the 1st month of an exercise program designed to improve VO2?
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RPE of 12-13 based on the 6-20 scale
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Using the age - predicted formula, determine the heart rate for a 38 year old client working at an intensity of 70%
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10 second pulse of 21
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What would result in an overestimation of your clients recovery heart rate following the 3 minute step test?
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taking a radial pulse with their arm elevated of their head
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What is true in regards to submiximal cardiovascular assessments?
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They estimate the relationship between heart rate and workload
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What test is considered maximal?
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Cooper's 1.5 mile run
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Normal BP
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<120/80
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The value of performingfitness assessments is
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to establish a baseline
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Fitness testing is an optional component of
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Fitness assessments
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Healthist blood lipid panel
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Total 210, HDL 73, LDL- 120
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Resting Heart RAte of 115 bpm is known as
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Tachycardia
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A 53 year old female client has the following profile: BP 145/94, Total Cholesterol 237, HDL- 34, RHR - 81BPM, BF- 37%, mother died of Heart Disease at 59, sedentary lifestyle. According to ACSM risk statification, you would classify this client as
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Moderate Risk
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Contains most calories per gram
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Fat
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What is an ergogenic substance designed to do?
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Enhance performance
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Hyperplasia
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Increase in Number of cells
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Female athlete traid includes
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Amenorrhea, Osteoporosis, Eating Disorders
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The Set Point Theory suggests that ____ is strongly determined by the hypothalamus in the brain.
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Body Weight
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What vegetables should be emphasized for obtaining/maintaining good general health?
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Dark Green vegetables, orange vegetables, and beans/peas
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Where should the majority of fat in the diet come from?
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Fish, nuts, and vegetable oils
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The Primary Goal of Spotting is
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To Prevent Injury
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ACSM's recommendations for Resistance Training for the average healthy adult are
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8-10 exercises, 2-4 sets of 8-12 reps, 2-3 days/week
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During a barbell bench press, the agonist is
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Pectoralis Major
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When spotting a client during a bar squat, ACSM recommends that you:
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Spot behind lifter, forearms under arms, as close as posiible to the rib cage without obstructing the lift
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The ACSM's components of a resistance program include:
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Frequency, Intensity, Ttime, Type, Enjoyment
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During a standing overhead press exercise, it is important to have:
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One spotter similar in height and at least as strong as lifter
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What is a partner-stretching technique that involves an isometric contraction referrred to as?
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PNF
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What is the minimum recommended duration that a static stretch should be held post activity?
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15 seconds
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Three high risk flexibility exercises are:
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Yoga plough, Knee Hyperflexion, standing toe touch
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The sit and reach test assesses the flexibility of which group of muscles?
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Erector Spinae and hamstrings
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The scope of practice of Certified Personal Trainers includes:
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Teaching exercise to apparently healthy people and Programming for athletes
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Low risk refers to people who
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Have no more than one risk factor for cardiovascular disease and are asymptomatic and have not been diagnosed with cardiovascular, pulmonary or metabolic disease
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A sedentary, asymptomatic client with no known cardiovascular, pulmonary or metabolic disease
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may undergo a submaximal GXT prior to exercise with a physician present
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Failure of a Certified Personal Trainer to perform in a generally acceptable standard is called
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Negligence
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