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104 Cards in this Set
- Front
- Back
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at what level of fluid loss can one begin to see a decrease in performance? 6% 8% 1% 2% 4% |
d) 2% |
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what is the recommended intake of daily fiber for young women? 10 grams 25 grams 30 grams 38 grams 50 grams |
b) 25 grams |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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the iliotibial band inserts just below which of the following joints? hip knee ankle elbow shoulder |
knee |
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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 |
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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 |
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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 |
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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 |
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which of the following food sources is the HIGHEST is matured fat? salmon almonds chicken vegetable oil olive oil |
chicken |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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the main area utilized when performing calf raises is compromised of how many joints? 1 2 3 4 5 |
2 |
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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 |
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the glenomueral joint is known to perform movement in which anatomical plane(s)? coronal frontal transverse all of these sagittal |
all of these |
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which of the following systems of the human body is NOT directly involved in movement? skeletal cardiovascular none of these muscular nervous |
cardiovascular |
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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 |
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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 |
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during which stage of change is overcoming barriers and distractions the MOST important aspect? action maintenance preparation pre-contemplation contemplation |
action |
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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 |
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how many fluid ounces of water should a sedentary male individual consume on average per day? 60 72 96 112 146 |
96 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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what is caused within the muscle fibers when a single neuron crosses the neuromuscular junction? flex spasm twitch contraction none of these |
twitch |
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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 |
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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 |
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dynamic stretching is part of which flexibility cycle? active functional none of these isolateral corrective |
functional |
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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 |
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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 |
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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 |
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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 |
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which catabolic hormone's secretion increases with exercise? testosterone insulin growth hormone cortisol estrogen |
cortisol |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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which of the following muscles assists the deltoids in pressing a barbell over the head? teres major teres minor biceps brachii infraspinatus supraspinatus |
supraspinatus |
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which of the following movements is NOT allowed by the glenohumeral joint? flexion abduction elevation horizontal abduction internal rotation |
elevation |
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which of the following is NOT one of the primary functions of the nervous system? motor sensory none of these integrative investigative |
investigative |
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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 |
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within a neuron, which part gathers information from other structures outside the neuron? axon myelin sheath synaptic terminals nucleus dendrites |
dendrites |
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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 |
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which of the body's systems is responsible for the delivery of nutrients to the cells? cardiovascular muscular hormonal respiratory digestive |
cardiovascular |
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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 |
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which of the following is NOT a type of social support? emotional companionship informational instrumental exercise |
exercise |
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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 |
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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 |
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which of the following is considered a good source of incomplete protein? eggs milk grains salmon oranges |
grains |
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which of the following is the LEAST healthy form of lipids? polyunsatured fats trans fats monounsaturated fats all of these saturated fats |
trans fats |
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what is the recommended method of determining hydration levels? urine frequency level of thirst body weight using pH strips urine amount |
body weight |
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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) |
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during which phase of running should the body lean slightly forward flight acceleration support heel strike top end speed |
acceleration |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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the push-off during running is immediately followed by which motion of the knee? extension flexion abduction adduction external rotation |
flexion |
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which muscle group is the antagonist during the bench press exercise? latissimus dorsi rectus abdominus quadriceps pectoralis major anterior deltoid |
latissimus dorsi |
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what neuron sends an impulse from the brain to the muscle? conducive impulsive efferent neuromuscular afferent |
efferent |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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" |
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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 |
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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 |
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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 |
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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 |
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which movement does NOT take place in the transverse plane? front to back rotational diagonal supination internal rotation |
front to back |
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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) |
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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 |
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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 |
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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 |
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in a OPT model, what training adaptation should occur prior to increasing force production capabilities? power flexibility strength endurance hypertrophy aerobic capacity |
hypertrophy |
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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 |
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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 |
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the majority of the lipids in the body are stored in which of the following forms? oils adipose tissue glycogen stomach fat triglycerides |
triglycerides |
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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 |
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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 |
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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 |
