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104 Cards in this Set

  • Front
  • Back

at what level of fluid loss can one begin to see a decrease in performance?




6%


8%


1%


2%


4%

d) 2%

what is the recommended intake of daily fiber for young women?




10 grams


25 grams


30 grams


38 grams


50 grams

b) 25 grams

which population is MOST likely to have difficulty with a single leg squat assessment?




i) elderly


ii) pregnant (1st trimester)


iii) athlete


iv) obese




i only


ii and iv only


ii and iii only


i and iv only


i, ii and iv only

d) i and iv only

which of the following is the BEST indicator of a client's overall cardiorespiratory system fitness?




exercise heart rate


body mass index


body composition


resting heart rate


blood pressure

exercise heart rate

which of the following pieces of data is NOT needed to predict one's oxygen consumption during the Rockport Walk Test?




age


height


weight


heart rate


time of completion

height

repeated throwing motions performed consistently over an extended period of time commonly leads to injury of which muscle that surrounds the glenohumeral joint?




subscapularis


trees major


teres minor


infraspinatus


supraspinatus

supraspinatus

where and how does gas exchange occur between the outside air and the bloodstream?




alveoli and diffusion


capillaries and osmosis


capillaries and diffusion


alveoli and active transport


alveoli and osmosis

alveoli and diffusion

during the concentric phase of a leg curl, which of the following muscles acts as a synergist?




gluteus maximus


quadriceps


biceps brachii


gastrocnemius


hamstrings

gastrocnemius

which of the following is NOT a characteristic of type I muscle fibers compared to type II muscle fibers?




fewer capillaries


less force


more mitochondria


longer contractions


smaller in size

fewer capillaries

the iliotibial band inserts just below which of the following joints?




hip


knee


ankle


elbow


shoulder

knee

which of the following activities requires approximately 3.5 mL of oxygen per kilogram of body weight per minute?




rest


moderate resistance squats


light bike riding


plyometric exercises


maximum intensity sprints

rest

when training aerobically, which chamber of the heart most greatly increases its musculature?




left ventricle


left atrium


right ventricle


none of these


right atrium

left ventricle

which of the following is NOT a step to successfully reaching one's desired annual income?




collecting every potential client's contact information


following up with every potential client


determining how many sessions per week must be performed


determining how many potential clients need to be contacted each day


determining the number of total clients needed

determining the number of total clients needed

which of the following has the GREATEST effect on the daily energy expenditure of clients?




number of steps a client complete daily


all of these


resting metabolic rate


thermic effect of food


physical activity rate and duration

resting metabolic rate

which of the following food sources is the HIGHEST is matured fat?




salmon


almonds


chicken


vegetable oil


olive oil

chicken

which of the following is NOT a method that a personal trainer can use to increase the intensity of a balance exercise?




narrowing the base of support


changing the client's footwear


having the client close to his eyes


displacing the center of mass outside the base of support


keeping the center of mass within the base of support

keeping the center of mass within the base of support

which of the following indicates correct landing position during plyometric exercises?




shoulders in front of knees; knees in front of toes


shoulders over knees; knees inside of toes


shoulders over knees; knees in front of toes


shoulders behind knees; knees over toes


shoulders over knees; knees over toes

shoulders over knees; knees over toes

which of the following is the MOST likely to lead to a sale of personal training services?




low price


all of these


guarantee of reaching a client's goals


education and experience of the personal trainer


the value of the service outweighs the cost in the client's minds

the value of the service outweighs the cost in the client's minds

which of the following supersets would allow for the greatest amount of recovery between sets?




bench press and chin-ups


bench press and triceps extensions


back squats and chin-ups


multi-planar lunges and leg extensions


back squats and leg curls

back squats and chin-ups

performing resistance training in circuits is MOST recommended in which of the following populations?




athletes


pregnant individuals


individuals with diabetes


obese individuals


individuals with osteoporosis

obese individuals

which of the following is NOT a characteristic of stabilization exercises?




minimal joint movement


flexion of the spine


improve muscular efficiency


increased core strength


improved alignment

flexion of the spine

during the YMCA 3-Minute Step Test, how is maximum heart rate determined?




recording the heart rate for 60 seconds after the completion of the test


subtracting the client's age from 200


subtracting the client's age from 220


multiply the heart rate by the appropriate zone


none of these

subtracting the client's age from 220

when conducting a Rockport Walk test with a client, which variable is NOT needed to determine their oxygen consumption score?




age


gender


weight


resting heart rate


time to complete test

resting heart rate

the main area utilized when performing calf raises is compromised of how many joints?




1


2


3


4


5

2

during a chin-up using gymnastics rings, the synergist muscles of the upper arm will also perform which of the following forearm movements?




extension


supination


flexion


abduction


pronation

supination

the glenomueral joint is known to perform movement in which anatomical plane(s)?




coronal


frontal


transverse


all of these


sagittal

all of these

which of the following systems of the human body is NOT directly involved in movement?




skeletal


cardiovascular


none of these


muscular


nervous

cardiovascular

when in the anatomical position, what is the name of the movement that decreases the joint angle of two bones?




extension


flexion


abduction


adduction


rotation

flexion

which of the following is NOT a barrier to beginning an exercise regimen?




current fitness level


cost of fitness membership


time available


support of friends and family


transportation to facility

support of friends and family

during which stage of change is overcoming barriers and distractions the MOST important aspect?




action


maintenance


preparation


pre-contemplation


contemplation

action

a 275 pound olympic bobsledder is in the middle of a six week training block. What recommendations should they be provided about carbohydrate consumption prior to training?




400-500g CHO, 3-4 hours before training


700-800g CHO, 2-3 hours before training


50-100g CHO, 2-3 hours before training


200-300g CHO, 2-3 hours before training


100-150g CHO, 1hour before training

200-300g CHO, 2-3 hours before training

how many fluid ounces of water should a sedentary male individual consume on average per day?




60


72


96


112


146

96

the breath-holding in the Valsalva maneuver should only last 1 to 2 seconds at the most for what reason?




holding one's breath any longer is unnecessary


blood pressure can drop to one third of resting levels


heart rate can decrease without warning


force production will decrease


blood pressure can quickly rise to triple resting levels

blood pressure can quickly rise to triple resting levels

what should the position of the foot and ankle be when it hits the ground during running movements?




pointed straight ahead and neutral


pointed straight ahead and plantar flexed


slightly externally rotated and plantar flexed


pointed straight ahead and dorsiflexed


slightly externally rotated and neutral

pointed straight ahead and dorsiflexed

when active-isolation stretching is being applied, which characteristic of the neuromuscular system is allowing for a greater range of motion?




ballistic stretch


antagonist contraction


reciprocal inhibition


autogenic inhibition


force-velocity curve

reciprocal inhibition

during a strength testing session in a high school weight room how many spotters should be used for one repetition maximum testing of the back squat?

3

during static stretching, to what point is the muscle passively taken for thirty seconds?




point of discomfort


point of contraction


point of feel


point of pain


point of tension

point of tension

how often should neuromotor exercise be included in a client's program in order to improve balance ability?




daily


five days per week


once per week


three days per month


three days per week

three days per week

which of the following attributes is NOT required for an individual to display before beginning a plyometric training program?




agility


balance


core strength


joint stability


range of motion

agility

which of the following increases at the beginning of exercise when comparing high-intensity running to low-intensity running?




utilization of type I muscle fibers


post-exercise oxygen consumption


oxygen deficit


contribution of fat as a fuel source


contribution of aerobic metabolism

oxygen deficit

what is caused within the muscle fibers when a single neuron crosses the neuromuscular junction?




flex


spasm


twitch


contraction


none of these

twitch

which of the following accounts for similar resting cardiac outputs in trained and untrained individuals despite the fact that those who are trained have a lower resting heart rate?




neural factors


lower blood pressure


larger stroke volume


decreased resistance to blood flow


higher blood volume

larger stroke volume

which of the following is NOT a negative side effect that is associated with a chronic high protein diet?




increased adipose tissue storage


increased urea production


increased heart disease risk


decreased glycogen stores


dehydration

increased adipose tissue storage

dynamic stretching is part of which flexibility cycle?




active


functional


none of these


isolateral


corrective

functional

which of the following sets of forms can be used to prove the safety and effectiveness of a personal trainer's exercise program?




Par-Q


fitness assessment


healthy history questionnaire


incident report


progress notes

progress notes

writing about training services on social media is defined as which type of marketing?




place


pull promotion


push promotion


none of these


product pricing

pull promotion

what is the estimated load increase for upper body exercises for a larger, stronger, more fully trained client?




20 pounds


5 to 10 pounds


none of these


15 to 20 pounds


10 to 15 pounds

5 to 10 pounds

what is the general distance an individual will travel during the Rockport walk test?




1 mile


2 miles


1/2 mile


1 and 1/2 miles


100 yards

1 mile

which catabolic hormone's secretion increases with exercise?




testosterone


insulin


growth hormone


cortisol


estrogen

cortisol

a loss of which neurotransmitter would prevent the nerve impulse from traveling from the motor nerve to the muscle itself?




glutamine


calcium


adenosine triphosphate


adrenaline


acetylcholine

acetylcholine

what is the role of the transverse abdominis during maximum effort squats?




to decrease intra-abdominal pressure


to facilitate digestion through muscle contraction


to stabilize breathing during exercise


to extend the hips


to increase intra-abdominal pressure

to increase intra-abdominal pressure

the total sum of the processes by which a plant or animal consumes and uses food is known as ____,




diet


metabolism


nutrition


food intake


caloric intake

nutrition

which of the following is NOT a benefit of eating many, smaller meals for a client whose goal is fat loss?




increased lipid burning enzymes


controlled hunger


minimized blood sugar fluctuations


decreased stress hormone production


increased energy levels throughout the day

increased lipid burning enzymes

which of the following is NOT part of the NASM-BOC Code of Professional Conduct?




understand the role and limitations of a personal trainer


maintain knowledge through continuing education


clean and maintain the fitness facility


adhering to professional appearance and attire


using a client-focused approach

using a client-focused approach

which of the following sets of assessments are most appropriate for a teenage athlete?




a) medical clearance from a physician, dynamic postural assessments, maximal cardiorespiratory and strength performance tests


b) maximal cardiorespiratory fitness tests and muscle endurance tests


c) none of these


d) medical clearance from a physician, resting heart rate, blood pressure, sub maximal cardiorespiratory fitness test


e) resting blood pressure and heart rate, fitness test

a) medical clearance from a physician, dynamic postural assessments, maximal cardiorespiratory and strength performance tests

which of the following muscles assists the deltoids in pressing a barbell over the head?




teres major


teres minor


biceps brachii


infraspinatus


supraspinatus

supraspinatus

which of the following movements is NOT allowed by the glenohumeral joint?




flexion


abduction


elevation


horizontal abduction


internal rotation

elevation

which of the following is NOT one of the primary functions of the nervous system?




motor


sensory


none of these


integrative


investigative

investigative

before the electrical signal of the heart travels from the atria to the ventricles, it is delayed in what region?




AV Node


SA Node


Bachmann's Bundle


Left Ventricle


Purkinje Fibers

AV Node

within a neuron, which part gathers information from other structures outside the neuron?




axon


myelin sheath


synaptic terminals


nucleus


dendrites

dendrites

a hockey player will rely on the gluteus maximus to perform which of the following movements of the hip while striding?




flexion


abduction


external rotation


transverse abduction


internal rotation

external rotation

which of the body's systems is responsible for the delivery of nutrients to the cells?




cardiovascular


muscular


hormonal


respiratory


digestive

cardiovascular

exposing a client to the risks of unhealthy eating and a sedentary lifestyle is MOST effective for those in which stage of change?




action


maintenance


preparation


pre-contemplation


contemplation

pre-contemplation

which of the following is NOT a type of social support?




emotional


companionship


informational


instrumental


exercise

exercise

what is the recommended daily protein intake for a 32-year-old, 220 pound male who does not compete in any sports?




175g


40g


60g


80g


120g

80g

a client is looking to improve their endurance with ephedrine. which of the following substances will increase the effectiveness of ephedrine?




beta blockers


insulin


caffeine


creatine


amphetamines

caffeine

which of the following is considered a good source of incomplete protein?




eggs


milk


grains


salmon


oranges

grains

which of the following is the LEAST healthy form of lipids?




polyunsatured fats


trans fats


monounsaturated fats


all of these


saturated fats

trans fats

what is the recommended method of determining hydration levels?




urine frequency


level of thirst


body weight


using pH strips


urine amount

body weight

a client has an average daily energy expenditure of 2,500 calories. what must his daily caloric intake be in order to lose 10 pounds over the next five weeks?




1,750


2,250


1,000


1,500


2,000

1,500




(3,500 per pound of body weight)

during which phase of running should the body lean slightly forward




flight


acceleration


support


heel strike


top end speed

acceleration

which of the following is an example of a "push" promotion for a fitness professional?




a) advertising in print media


b) organizing a charity lift-a-thin for members and non-members


c) offering a "train with a friend" day for current members


d) obtaining new and attractive signage for the facility


e) offering a free training session for every ten sessions purchased

e) offering a free training session for every ten sessions purchased

what is the number of training days that MUST occur for strength to be maintained, assuming that load is maintained?




one


two


four


three


none of these

one

which of the following training adaptations are best achieved with a fast or explosive repetition tempo?




i. muscular endurance


ii. stabilization


iii. hypertrophy


iv. maximal strength


v. power




v only


iv and v only


iii, iv and v only


ii and ii only


i and ii only

iv and v only

what resistance training program phase is a client who has been training 3 days a week for 10 weeks likely to be training within?




power


strength-endurance


maximal strength


stabilization-endurance


hypertrophy

hypertrophy

a client with misaligned joints due to poor posture is unable to develop maximal tension during an exercise. what phenomenon may explain this situation?




length-tension relationship


all or none principle


force-couple relationship


force-velocity curve


newton's first law

length-tension relationship

at what place in the body is the level of oxygen in the blood the highest?




aorta


left ventricle


pulmonary vein


superior vena cava


pulmonary artery

pulmonary vein

which of the following is LEAST likely to be affected by endurance or cardiorespiratory training?




mitochondrial density


stroke volume


ventilation


maximum oxygen consumption


arteriovenous oxygen difference

ventilation

the push-off during running is immediately followed by which motion of the knee?




extension


flexion


abduction


adduction


external rotation

flexion

which muscle group is the antagonist during the bench press exercise?




latissimus dorsi


rectus abdominus


quadriceps


pectoralis major


anterior deltoid

latissimus dorsi

what neuron sends an impulse from the brain to the muscle?




conducive


impulsive


efferent


neuromuscular


afferent

efferent

the bones of the ankle and foot have approximately how many pieces of connective tissue between them?




25


50


75


100


none of these

100

during the later stages of a marathon, blood glucose levels will decrease as muscle glycogen is utilized as fuel. as a result of this situation, which hormone is triggered be released?




testosterone


insulin


estrogen


pituitary


glucagon

glucagon

which of the following is contraindicated for prepubescent boys and girls?




aerobic training


speed, agility and quickness training


resistance training


plyometric exercise programs


high volume and high intensity training programs

high volume and high intensity training programs

a rowing athlete is training to increase knee extension strength. which exercise should be added to their program?




lunge


calf press


leg curl


bench press


dumbbell row

lunge

during a crunch, which of the following stomach muscles helps to tilt the pelvis forward?




transversus abdominis


internal obliques


none of these


external obliques


rectus abdominis

rectus abdominis

before even beginning a YMCA 3 Minute Step Test with a client, their heart rate begins to elevate. which specific branch of the nervous system is responsible for this response?




parasympathetic


central


peripheral


autonomic


sympathetic

sympathetic

which of the following is the BEST affirmation statement to use with a client during an initial consultation?




a) all of these


b) "i think that the goal to lose 10 pounds is perfect"


c) "i think i can motivate you to reach your goals"


d) "your goals are very appropriate and you have a great plan to reach them"


e) "your workout attire is perfect for our fitness facility"

d) "your goals are very appropriate and you have a great plan to reach them"

how can the static latissimus dorsi ball stretch be altered to increase the stretch?




a) adduct the outstretched arm slightly across the body


b) turn the palm to face down


c) all of these


d) push the chest toward the floor


e) abduct the outstretched arm slightly away from the body

a) adduct the outstretched arm slightly across the body

which of the following is NOT one of the five points of contact referenced during exercises that involve a bench or seat?




head


left shoulder


lower back


buttocks


right foot

lower back

approximately how much recovery time should be given between resistance training sessions for a given muscle group?




12 hours


24 hours


36 hours


48 hours


72 hours

48 hours

what aspect of body composition can ONLY be measured with a tape measure?




BMI


girth


lean body mass


body fat percentage


standing long jump

girth

which movement does NOT take place in the transverse plane?




front to back


rotational


diagonal


supination


internal rotation

front to back

which of the following sensory receptors is NOT important for controlling movement?




golgi tendon organ


pacinian corpuscle


joint receptor


muscle spindle


foliate papillae

foliate papillae


(sensors in tongue)

which of the following exercises are performed in the frontal plane?




deltoid front raise


cable internal rotation


shoulder shrugs


shoulder press


deltoid lateral raise

deltoid lateral raise



where and how does gas exchange occur between the outside air and the bloodstream?




alveoli and diffusion


capillaries and osmosis


capillaries and diffusion


alveoli and active transport


alveoli and osmosis

alveoli and diffusion

which of the following types of external resistance is MOST appropriate for muscular endurance and stabilization only?




elastic resistance


free weights


cable machines


strength-training machines


medicine balls

elastic resistance

in a OPT model, what training adaptation should occur prior to increasing force production capabilities?




power


flexibility


strength endurance


hypertrophy


aerobic capacity

hypertrophy

functional movements and athletic achievement rely on not only the proper function of all active muscles but also which other factor?




the torque


all of these


the force


the speed


the work

the force

when designing a flexibility training session, how much volume (in time) should be included per targeted muscle group?




90 seconds


60 seconds


30 seconds


none of these


120 seconds

60 seconds

the majority of the lipids in the body are stored in which of the following forms?




oils


adipose tissue


glycogen


stomach fat


triglycerides

triglycerides

which type of balance exercises require dynamic control in the mid range of motion with isometric stabilization at the end-range of motion?




balance-stabilization


none of these


balance-strength


balance-endurance


balance-power

balance-strength

which muscle groups would be of particular concern if you were working with a basketball player?




hips, thighs, chest, arms, and lower back


arms and shoulders


hips, thighs, postural muscles, shoulders, and arms


all lower body muscle areas, postural muscles, and shoulders


thighs, calves, and shoulders

all lower body muscle areas, postural muscles, and shoulders

for which of the following populations could maintaining current levels of muscle mass, cardiac output, balance, coordination and bone mineral density be considered an appropriate training goal?




seniors


those with osteoporosis


those with heart disease


athletes


obese individuals

seniors