Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
278 Cards in this Set
- Front
- Back
In which stage of the client- trainer relationship should the trainer learn their client's likes and dislikes?
|
Investigation Stage
|
|
Kristin is in for her second session and you are conducting fitness assessments. While you are checking her body fat percentage you ask her about types of exercise she prefers to do. What stage of the client-trainer relationship are you in with Kristin?
|
Investigation Stage
|
|
What cycle is a minimum cycle in a periodized training program between one to four weeks long.
|
Microcycle
|
|
Fast twitch muscle fiber
|
Muscle fibers that contract rapidly with low oxidative capacities. Also called type II fibers.
|
|
Fascia
|
The fibrous connective tissue that covers muscle while providing structural support.
|
|
Isometric
|
A muscular contraction in which the joint angle and muscle length doesn't change
|
|
Hyperextension
|
An extension of a part of the body beyond the normal range of motion.
|
|
Plantarflexion
|
A movement that flexes the toes toward the sole of the foot from the ankle.
|
|
V02 Max
|
The maximal oxygen uptake the body can use during a specified timeframe. Measures cardiovascular endurance through 1 minute per kilogram of bodyweight. Also referred to as maximum aerobic capacity.
|
|
Transverse Plane
|
An imaginary horizontal line that divides the body between upper and lower sections. Also referred to as the horizontal plane.
|
|
Adduction
|
Movement of a limb toward the midline or middle axis of your body.
|
|
Abduction
|
Movement of a limb away from the midline or middle axis of the body such as extending your arms outward.
|
|
Anaerobic Threshold
|
When the level of exercise intensity places demands on the body causing lactic acid to build up faster than it can be cleared away.
|
|
Basal Metabolic Rate
|
The amount of energy needed to maintain the basic functions of living.
|
|
Antagonist
|
When a muscle action counteracts the contraction produced by another muscle.
|
|
Base of Support
|
The area beneath your feet that includes all points of contact.
|
|
Axis of Rotation
|
The center line around which a joint or other body part moves in rotation.
|
|
Bone Mineral Density
|
Measures the mineral density in your bone. Indicates bone strength through calcium content
|
|
Co-contraction
|
the simultaneous activation of antagonist muscles |
|
distal
|
the furthest distance from the origin of a muscle; away from the center of the body |
|
contusion |
injured tissues or skin where blood capillaries may have broken but the skin is not. Similar to a bruise |
|
Contraindication
|
any physical condition that makes a movement or exercise inadvisable or inappropriate
|
|
delayed onset muscle soreness |
Describes muscle pain and soreness that typically occurs within 24 to 48 hours following strenuous exercise. It can results in restricted range of motion, tenderness and muscle weakness for a short period. |
|
external rotation |
a movement of the body away from the midline; turning outward |
|
dyspnea |
having difficulty in breathing; shortness of breath or labored breathing |
|
elasticity |
one of the functional characteristics of muscles that explains when a muscle is stretched, it returns to its original resting length. |
|
dorsiflexion |
a movement that flexes the foot in an upward direction from the ankle |
|
frontal plane |
an imaginary vertical line that divides the body between front and back sections. Also referred to as the vertical plane. |
|
glycogen
|
the primary storage form for glucose in the liver and muscles. It is processed as part of the energy producing cycle. |
|
glucose
|
the simple sugar that represents the form in which all carbohydrates are used as a primary energy source by the body. |
|
Heart Rate Reserve
|
Reprsents the resting capacity of the heart as measured by the difference between heart rate and maximal heart rate. |
|
Heat Stroke |
A serious condition brought on by excessive heat and measured by a body temperature of greater than 105 degrees. Considered a medical emergency with symptoms of red and dry skin, dizziness, seizures, coma and possibly death.
|
|
Insulin Resistant
|
A condition where the body has a lower level of response to insulin. Muscle tissue is not able to properly transport glucose into the bloodstream.
|
|
Inversion
|
An action which happens in the frontal plane and represents the inward rotation of the foot.
|
|
Medial
|
Positioned toward the midline of the body or median plane.
|
|
Lactate Threshold
|
Refers to the intensity of exercise where lactate accumulates into the bloodstream. Lactate concentrations rise above resting levels.
|
|
Ligament
|
The short band of fibrous tissue that holds a joint together by connects two bones.
|
|
Range of Motion
|
The full movement of a joint from full extension to full flexion.
|
|
Proximal
|
Position near the center of the body or point of attachment.
|
|
Prime Mover
|
When a muscle acts specifically to produce a desired movement. Commonly referred to as an agonist.
|
|
Posterior
|
Refers to the backside of the body or further back in a position.
|
|
Anterior
|
Refers to the front side of the body or nearer the head.
|
|
Bursitis
|
Inflammation of the bursa which is located between bones, tendons, joints and muscles. Moat typical areas affected are the hip, shoulders and elbow.
|
|
Relative strength
|
A ratio which compares the total amount lifted versus a person's body weight as measured in a ratio. It allows for comparative strength measurements across different individuals.
|
|
Sagittal Plane
|
An imaginary vertical line that divides the body between right and left sections.
|
|
Tendinitis
|
An inflammation of a tendon commonly caused by overuse
|
|
Sciatica
|
Compression of the sciatic nerve which causes pain to shoot down the leg. Often the result from a lumbar herniated disc.
|
|
Slow Twitch Muscle Fiber
|
Muscle fibers that contract slowly during lower intensity or longer duration activities. Used for fatty acid oxidation and aerobic glycolysis.
|
|
Sprain
|
A stretching or tearing that occurs from a traumatic twist causing pain and swelling. Usually involves ligaments or joint capsules.
|
|
Strain
|
A muscle tear, stretch, or injury caused by overexertion. Can affect the muscle, tendon or fascia.
|
|
Supine
|
Lying on your back while in a face up position.
|
|
Static Balance
|
The ability of the body to remain balanced between its base of support and weight distribution.
|
|
Tinnitus
|
A condition which causes a ringing, beating sound or buzzing in one's ear.
|
|
Testosterone
|
A steroid hormone produced in the testes and responsible for the growth and development of male sexual characteristics.
|
|
Type 1 Diabetes
|
A condition where the pancreas produces little to no insulin. It usually develops in childhood and is also referred to as juvenile diabetes or insulin dependent diabetes
|
|
Type 2 Diabetes
|
A condition that develops in adulthood and is also referred to as noninsulin dependent diabetes. The body is unable to use insulin properly and is often seen in those who are overweight or obese.
|
|
Vestibular System
|
The sensory mechanism in the central nervous system that monitors balance. Reflexes of the eyes and ears are coordinated to provide feedback on spatial orientation and allows the body to maintain equilibrium.
|
|
Waist to Hip Ratio
|
A ratio used to determine health concerns from weight distribution. Measured by girth calculations at the waist and hip.
|
|
Visceral
|
Refers to the internal organs of the body.
|
|
Vasoconstriction
|
Describes the constriction of blood vessels by the small muscle walls.
|
|
Vasodilation
|
Decreases in blood pressure due to the dilation of blood vessels.
|
|
Subcutaneous Fat
|
The fatty tissue that lies beneath the surface of skin.
|
|
Stroke volume
|
The amount of blood pumped from the left ventricle during each contraction of the heart.
|
|
Syncope
|
Commonly referred to as fainting; a person has a temporary loss of consciousness when not enough oxygen reaches the brain.
|
|
Tachycardia
|
A heart rate with a faster beat than normal; measured at over 100 beats per minute.
|
|
Tendon
|
A tough band of fibrous connective tissue which attaches muscle to bone.
|
|
Motor Unit
|
Consists of a motor neuron and the muscle fibers which are stimulated.
|
|
Muscular Power
|
The relationship between force output and speed of movement. The ability to generate as much force as possible, as quickly as possible.
|
|
Myofascial release
|
A manual massage like treatment designed to release tension in the fascia.
|
|
Microcycle
|
A minimum cycle in a periodized training program between one to four weeks long.
|
|
Neuromuscular efficiency
|
The ability of the neuromuscular system to effectively recruit muscles to work in a synergistic fashion.
|
|
Mobility
|
Refers to the freedom of movement around a joint.
|
|
Lordosis
|
Excessive inward curvature of the spine in the lower region.
|
|
Lateral epicondylitis
|
A painful inflammation of the tendon that originates at the lateral epicondyle. A repetitive use injury caused from excessive loads at the wrist and finger extensors.
|
|
Kyphosis
|
Excessive curvature of the spine which causes hunching of the back.
|
|
Insertion
|
The attachment of a muscle to its distal and more moveable structure
|
|
Isokinetic
|
A muscular contraction in which the muscle changes throughout the range of motion; also commonly called "variable resistance" |
|
Isotonic |
a muscular contraction in which joint movement occurs and muscle tension is created |
|
hypertension
|
high blood pressure that exceeds the average and recorded as resting blood pressure at or above 140/90 mmHg |
|
gait |
The way a person moves on foot in sequence such as walking, running, stepping, etc. |
|
Eccentric
|
A muscle action where the muscle lengthens against resistance. It is also commonly referred to as "negative work." |
|
Extension
|
A movement which involves straightening a joint or extending it. It typically refers to the straightening of an arm or other limb. |
|
connective Tissure |
A fibrous tissue that binds, supports and protects muscles, organs and structures of the body. This includes tendons, ligaments, joint capsules, etc. |
|
Ketosis
|
When the body has an elevated level of ketone bodies in their tissues. Typically the result of a low carbohydrate or starvation style diet.
|
|
Concentric
|
A muscle action where the muscle shortens under tension. It is commonly referred to as "positive work".
|
|
Atrophy
|
A decrease in muscle size and functional ability as a result of inactivity or lack of use.
|
|
Interval Training
|
Short bursts of high intensity exercise which alternate with periods of rest. Typically used to improve aerobic capacity as well as anaerobic endurance.
|
|
Compound Sets
|
Any exercise program that involves the pairing of two or more exercises for the same body part.
|
|
Extrinsic Motivation
|
Refers to the motivation that influences behavior from outside sources like social or material rewards.
|
|
Intrinsic Motivation
|
Refers to the motivation that influences behavior from inside sources like one's desire for personal achievement or satisfaction.
|
|
Plyometrics
|
High intensity exercises that involve repeated rapid stretching and contracting of muscles such as jumping.
|
|
Physical Activity readiness Questionnaire
|
Also called the PAR-Q, it is a medical questionnaire used as a screening document to prescribe safe and effective exercises and protocols.
|
|
Ratings of Perceived Exertion
|
A scale which measures a person's perceived level of exertion on a rating system from 0 to 10.
|
|
Static Stretching
|
Holding a stretch in an elongated position for a specific period. The stretch is held passively for the chosen muscle for the purpose of improving flexibility.
|
|
Talk Test
|
Measures the ability to speak while exercising. Breathing is observed as intensity varies.
|
|
Process goal
|
A goal that is achieved by completing a task like a workout which fits into a longer term strategy or goal |
|
Product goal
|
A goal that is achieved by a variable which can be measures such as a weight loss reduction or decrease in resting heart rate.
|
|
Overtraining syndrome
|
An imbalance between a training protocol and rest and recovery efforts. Can result in disruptive sleeping habits, injuries, reduced performance and loss of enthusiasm for training.
|
|
One Rep Maximum
|
An amount of weight that can be moved to generate one maximal contraction prior to temporary muscle fatigue.
|
|
Dynamic stretching
|
A form of stretching which takes joints through a full range of motion while moving continuously. A popular form of stretching done as a warm up prior to spots activities.
|
|
Scope of Practice
|
Defines the range of responsibility that shouldn't be exceeded beyond the limits and skills of your designated profession.
|
|
Standard of Care
|
Using care and good judgment with respect to a participant's age and condition. Meeting the professional standards established by the industry.
|
|
Vicarious Liability
|
Stipulates that emplyers are responsible for their workplace enviorment including the conduct of employees
|
|
In what stage of the client-trainer relationship are health-history and lifestyle questionnaires administered?
|
Investigation Stage
|
|
Dan is a new client whom you are meeting with for the first time today. He will most likely be evaluating you as a trainer through both your verbal and non-verbal communication. What stage of the client-trainer relationship are you in with Dan?
|
Rapport Stage
|
|
Your client tells you that he understands that his family has a history of heart disease and that being overweight can increase his risk for such conditions. He is still wary of beginning any kind of exercise program and says that he has never had any weight loss success in the past. According to the Transtheoretical Model of Behavioral Change, what stage of change is your client in
|
precontemplation |
|
In which stage of the Transtheoretical Model of Behavior change is a client ready to adopt and live a healthy lifestyle?
|
preparation |
|
According to the ACE IFT Model, what step in the trainin gprocess best follows the testing of resting measures such as heart rate and blood pressure? |
Static Posture |
|
This Questionnaire serves as a non-invasive, minimal health-rish appraisal designed to determine contraindications to exercise |
Physical Activity Readiness Questionnaire (PAR-Q) |
|
When answering the Physical Activity Readiness Questionnaire, your client answers "yes" to chest pain during physical activity as well as currently taking prescription blood pressure medication. What is the next step in his fitness program?
|
Talk with his doctor about his readiness for exercise |
|
When answering the physical Activity Readiness Questionnaire (PAR-Q), your client answers "yes" to a bone or joint problem that could be made worse by a change in physical activity. What is the next step in his fitness program? |
Talk to her doctor about her readiness for exercise
|
|
Bill is a 50- year old man with a family history of heart disease. His body mass index is 20 and he has been running 3miles 3-4 days a week for a year. What are the exercise testing reccomendations according to risk stratification based on his cardiovascular disease risk factors?
|
Moderate risk, medical exam necessary before vigorous exercise. |
|
Wendy is a 50-year old woman who has not exercised in 3 years. She has no family history of heart disease and is a non-smoker. What are the exercise testing recommendations according to risk stratification based on her cardiovascular disease risk factors? |
Low risk, medical exam not necessary |
|
Bob is a 45-year old man who quit smoking 2 months ago. He has not participated in any exercise program in 2 years. His BMI is 32. What are the exercise testing recommendations according to risk stratification based on his cardiovascular disease risk factors? |
High risk, medical exam before moderate exercise |
|
What information does the Health History Questionnaire collect? |
Detailed medical and health information |
|
|
Evidence of disclosure |
|
What information does the Exercise History and Attitude Questionnaire collect? |
Previous exercise including adherence experience |
|
What blood pressure measurement is considered to be a risk factor for cardiovascular disease?
|
140/90mmHg |
|
Chronic Obstructive Pulmonary Disease (COPD) is a condition that affects mainly which system
|
respiratory |
|
Your client has been complaining of pain in her anterior lower leg. What is the best course of action to take in continuing her exercise program?
|
Modify the program with cross training |
|
Your client is complaining of pain with extension of her elbow. She has a history of lateral epicondylitis (tennis elbow). What is the best course of action to take in continuing her exercise program?
|
Modify the program with cross training |
|
Your new client informs you that she has diabetes and is taking insulin. What is the most important thing to do for this client? |
Refer her to a physician prior to beginning an exercise program |
|
when filling out the "medications" protion of the Health History Questionnaire, your client lets you know that he is taking a beta-blocking medication. Once obtaining a physician's release for exercise, what is the most important difference in this client's exercise program versus a client who is not taking beta-blockers? |
Use Rate of Percieved Exertion (RPE) to determine the level at which he is exercising as his heart rate will not go up.
|
|
When beginning an exercise program with a client, you determine that he has checked "yes" to 4 risk factors on the Health Questionnaire. The next step in the training process is to:
|
Give your client a form to be signed by his physician, approving the exercise program |
|
When checking a client's heart rate, what is a commonly palpated site?
|
Carotid & radial artery
|
|
A client's resting heart rate should always be checked q
|
when the client is sitting |
|
when measuring a clients blood pressure, where should the stethoscope be placed? |
On the inside of the client's arm at the bend of the elbow |
|
After taking the Exercise-Induced Feeling Iventory 12 weeks into their program, your client appears to have the mood profile of "Postitive Engagement". What might your client have answered to feeling very strong |
Enthusiastic |
|
When performing a Static Postural Assessment on your client, you determine that your client has a slight posterior pelvic tilt. THis means that the line of symmetry is
|
tilted posteriorly |
|
When an anterior pelvic tilt is determined, which muscles should you aim to strengthen through restorative exercise? |
Rectus Abdominis and Hamstrings
|
|
When a posterior pelvic tilt is determined, which muscles are suspected to be tight?
|
rectus abdominis and hamstrings |
|
When a posterior pelvic tilt is determined, which muscles should you aim to strengthen through restorative exercise? |
hip flexors and erector spinae |
|
tight hip adductors and weak gluteus medius muscles can lead to which compensation? |
knees moving inward |
|
Tight plantarflexors can lead to which compensation? |
Raised heels |
|
You have a new client who is extremely obese, and you realize that your body fat calipers (skinfold measurement) may not be an accurate method to determine their body fat percentage. You want to have a starting measurement to determine their progress. What is the best course of action?
|
Utilize Body Mass Index (BMI) and girth measurements.
|
|
Utilize Body Mass Index (BMI) and girth measurements.
|
Triceps, thigh and suprailium
|
|
What three sites are suggested for skinfold measurement in men?
|
Triceps, thigh and suprailium
|
|
What three sites are suggested for skinfold measurement in men?
|
Chest, thigh and abdominal
|
|
What three sites are suggested for skinfold measurement in men?
|
Chest, thigh and abdominal
|
|
What are the correct units of measurement for calculating body mass index (BMI)?
|
Weight (kg)/Height (m)
|
|
Jeanette is a 55-year-old woman who exercises regularly. What is her estimated maximum heart rate?
|
165 bpm
|
|
Mark is a 32-year-old man. What is his estimated maximum heart rate?
|
188 bpm
|
|
What component of fitness does the push-up test measure?
|
muscular endurance
|
|
what is an example of testing absolute strength?
|
1 RM leg-press test |
|
the vertical jump test assesses wht component of fitness
|
power |
|
in which stage of the client-trainer relationship should the trainer learn their client's likes and dislikes |
investigation stage |
|
in which assessment can a personal trainer determine potential movement compensations associated with poor posture
|
static postural assessments |
|
what is the best method for discussing nutrition with your client |
instruct them to go to choosemyplate.gove and follow the instructions on the web site. |
|
a one repetition max test evaluates which type of strength |
absolute strength |
|
In what specific location is the abdominal circumference measured?
|
at the level of the umbilicus |
|
In what specific location is the circumference of the upper thigh measured
|
just below the gluteal fold |
|
in what specific location should the arm be measured
|
midway between the acromion and the olecranon process with the arm relaxed |
|
How do you determine a person's waist-to-hip ratio
|
waist measurement divided by hip measurement |
|
Jose is 18 years old. what is his estimated max heart rate
|
202 bpm |
|
what is the approximate standard deviation of an individuals max heart rate
|
12 bpm |
|
At what times should heart rate be monitored throughout a cardiorespiratory assessment |
continuously |
|
what is the workload of 1 MET associated with |
oxygen consumption at rest |
|
how often should Ratings of Percieved Exertion be taken throughout a cardiorespiratory assessment |
once every minuteq |
|
what is the best definition of VO2 max
|
max amount of oxygen a person can utilize in one minute per kg of body weight |
|
At what point in a max aerobic capacity assessment are carbs the primary source of fuel
|
after reaching VT1 |
|
Saying things like, "I understand, 125 feels like your ideal weight." is an example of which positive listening skill |
paraphrasing |
|
You have been working with Judy for 1 month now. Her initial goals were to gain strength in her lower body and you have been working on body weight squats and lunges. She can perform 3 sets of 15 squats without a struggle. What is the best course of action to continue to increase her lower body strength significantly?
|
add resistance to her squats and lunges
|
|
what is an example of the "tell, show, do" technique used in the early stages of training
|
explaining the proper way to perform an exercise, showing your client, and then allowing them to try and exercise |
|
What is the main muscle group involved in the extension portion of a leg extension exercise |
quadriceps |
|
what is the major muscle group involved in the flexion portion of a leg curl exercise |
hamstrings |
|
your client tells you that he wants to get into better shape because his wife loves to play tennis and he wants to be able to play with her. Which principle of behavior change is this an example of |
observational learning |
|
whit is the recommended frequency of cardiorespiratory training generally accepted by ACSM for healthy adults |
3-5 days per week |
|
what is the recommended frequency of resistance training generally accepted byt ACSM for healthy adults |
2-3 days per week |
|
what are the two principal trainin components of the ACE IFT Model |
functional/resistance training and cardiorespiratory training |
|
what test are typically administered in the first week of training a client |
health related assessments |
|
Accordeing to the ACE IFT Model, what is phase 1 of the functional movement & resistance training component?
|
stability and mobility training |
|
according to the ACE IFT Model, what is phase 4 of the cardiorespiratory training component`
|
Anaerobic Power Trainign |
|
Your client is on the treadmill exercising at 5 METs and 50% of her VO2max, a level that she sustains for 45 minutes. what level of exercise is she performing at?
|
Moderate Exercise |
|
Your client is doing intervals on the stair machine. Each interval contains a portion of intensity in which his MET level is a 7 and he is performing at 70% of his VO2max. He maintains at this level for 2-minute intervals. What level of exercise is he performing at? |
vigorous exercise
|
|
muscular power takes what two performance factors into account
|
force and velocity |
|
during a leg extension exercise, which muscle or muscle group is the agonist |
quadriceps |
|
during a leg curl exercise, which muscle or muscle group is the agonist |
hamstrings |
|
during a leg extension exercise, which muscle or muscle group is the antagonist |
hamstrigns |
|
during a leg curl exercise, which muscle or muscle group is the antagonist |
quads |
|
the force generating capacity of a muscle based on the relationship between the contractile proteins of a sarcomere refers to which movement principel |
length-tension relationships |
|
Achieving efficient movement through opposing and contralateral pulls at joints refers to which movement principle?
|
Force-couple Relationships
|
|
Maggie is a 50-year-old woman who has not participated in an exercise program in 8 years. She had a measurement 70 degrees of movement with a passive straight-leg raise. She exhibits slight femoral internal rotation. What stretching techniques should be utilized before her workout based on her fitness level?
|
Myofascial release, warm-up and static stretches
|
|
Matt is a 26-year-old man who is training for a mixed martial arts competition. He has been training in this area for 3 years. He has good shoulder mobility and has successfully completed all stability and mobility tests. What stretching techniques should be utilized before his workout based on his fitness level?
|
Dynamic and ballistic stretches
|
|
When designing static-balance training programs, which stance is the most appropriate in the beginning stage of progression?
|
Hip-width stance
|
|
When performing a squat, what is the optimal alignment of the tibia and the trunk?
|
The tibia parallel to the torso
|
|
Moving the leg laterally away from the body in the frontal plane is referred to as:
|
Abduction
|
|
Moving the leg medially toward the body in a frontal plane is referred to as:
|
Adduction
|
|
Without strength training, a woman loses approximately half a pound of muscle per year. At the age of 30 Linda weighs 130 lbs with a body fat percentage of 25%, which means she has 98 pounds of lean weight. If Linda weighs the same at age 50, approximately how many pounds of body fat will she have gained?
|
10 pounds of body fat
|
|
During the first two weeks of an exercise program, strength gains are typically a result of what adaptation?
|
Motor learning
|
|
Jim's 1 repetition maximum for bench press is 100 pounds. If Jim follows the typical relative muscular endurance pattern, approximately what resistance should he be able to bench press for 10 repetitions?
|
75 pounds
|
|
What is the optimal amount of resistance for power exercises?
|
Moderate resistance
|
|
Jenna has not participated in an exercise program for 2 years. She wants to get back into a resistance training routine to gain strength and reduce her body fat percentage. How many times should you suggest she perform resistance training per week?
|
2-3
|
|
What is the minimum amount of time you should allow each muscle group to recover before performing resistance training with the same muscle group again?
|
48 hours
|
|
John performs 3 sets of 10 bicep curls with a 50-pound barbell. What is the training volume of his bicep curls?
|
48 hours
|
|
John performs 3 sets of 10 bicep curls with a 50-pound barbell. What is the training volume of his bicep curls?
|
1500 pounds
|
|
Janice is a 35-year-old woman who wants to improve her overall muscular fitness. When resistance training, how many repetitions should she perform per set?
|
8-15
|
|
Tim is a 25-year-old soccer player looking to improve muscular endurance. When resistance training, how many repetitions should he perform per set?
|
12 or more
|
|
Alan is a 28- year old body builder looking to increase muscle size. When resistance training, how many repetitions should he perform per set?
|
6-12 |
|
Diana is looking to improve her hiking endurance. What are the main muscle groups that should be targeted?
|
Hip flexors and extensors |
|
Diana is looking to improve her hiking endurance. What type of repetitions is right for her?
|
Low-moderate resistance, high repetitions |
|
John is in the Movement training phase of resistance training. What is an example of an exercise he should be performing at this time? |
body weight lunge |
|
Tim is training to increase muscular strength. What percent of his 1 repetition maximum should he be training at to accomplish this goal?
|
70-90% of 1RM |
|
What is the optimal training intensity when resistance training for hypertrophy
|
70-80% of 1RM
|
|
what is the optimal training intensity when resistance training for muscular endurance
|
60-70% of 1RM |
|
how many days per week shourl a 13 Year old boy perform resistance training |
2-3 days a week |
|
what is the minimum amount of time a bout of aerobic exercise should last |
10 minutes |
|
Monica is a 40 year old woman with a resting heart rate of 70 bpm. What is her Heart Rate Reserve
|
110 bpm |
|
Micheal is a 50-year old man who has not exercised in 8 years. His fitness classification is "poor". What should Micheal's heart rate stay between during cardiorespiratory exercise
|
96-114 bpm |
|
Michelle is a 30 year old dancer who regularly exercises at a vigorous pace. her fitness classification is "excellent". What should Michelle's heart rate stay between during cardiorespiratory exercise
|
160-179 bpm |
|
the classical Borg Rate of Percieved Exertion scale, what level of exertion does a "6 represent"
|
Nothing |
|
How many minutes should a client who is of an average fitness level exercise per day |
30-90 Min |
|
How many minures should a client who is of a poor fitness level exercise for per day |
20-30 minutes |
|
Beth is a 28-year old woman who is looking to improve her overall fitness. How long should she rest for in between sets on a leg press exercise
|
30-90 minutes |
|
Bob is a 30- year old man looking to increase muscular endurance for distance running. How long should he rest in between sets on the leg extension machine
|
less than 30 seconds |
|
Andrew is a 35-year-old man looking to increase strength in his upper body. How long should he rest in between sets of a bench press exercise
|
2-5minutes |
|
when training a client to activate their core for the purpose of gaining proximal stability, what exercise modality should come first in the progression
|
sagittal plane shoulder movements with one arm raised off the floor. |
|
James has been training for and competing in triathlons for 5 years. He wants to increase running speed and cycling power. How many times should you suggest he train per week?
|
4-7 |
|
Bill is training at 80-90% of his 1 rep max on leg press. How long should he typically wait before training his legs again
|
72 hours |
|
mary has been training with you for 2 weeks. She can currently perform 45 sit-ups in 2 minutes. What is the best way to progress
|
Aim for 60 sit-ups in 2 minutes |
|
Jim has been training with you for 5 weeks and has increased his upper body strength in pull-ups by 25%. He is going on vacation and you are explaining to him the importance of continuing to train while he is away. Approximately how long would it take Jim to lose half of his strength gains |
5 weeks |
|
Abigail has been training with you for a year. She has begun seeing fewer results lately and is becoming discouraged. What is the best way to increase the results she is getting when she reached a plateau and is unable to increase resistance or number of repetitions |
change the exercise modality |
|
what is the general idea behind periodization |
varying training intensity and volume |
|
molly is just beginning plyometric performance training with you. What is the best exercise for her to perform
|
jumps in place |
|
the performance training phase should last at least how long |
4 weeks |
|
how long should an agility drill last for a beginner
|
15-30 seconds |
|
this week janet has a 3 sessions at 60 minutes apiece with an RPE rating of 5. According to the training progression scale using RPE, what is Janet's rating in points for this week |
900 points
|
|
what is an appropriate MET value for walking slowly |
2.0 |
|
Jacob is talking 2-3 words at a time during aerobic exercise. When utilizing the Talk Test, which training zone is Jacob in |
training zone 3 |
|
what is the best course of action if a client is asking for advice on supplemets
|
refer the client to a RD or qualified physician for further guidance |
|
Jime is a 45 year old investment banker who has been training with you for 2 weeks. He comes in after work Mondays Wednesdays and Fridays. Lately he has been calling an hour before his appointments to cancel because he is stuck at work. What is the besr response to his lack of adherence
|
help him to see that health and fitness is a top priority, and ask if there are better times to make the appointments |
|
Janet is a 55 year old woman you have recently taken on as a client. She currently walks the mile in 15 minutes and wants to be able to run in a 5k in six months. Which is an example of a SMART goal for her
|
Janet will complete the mile in 12 minutes within 2 months |
|
Micheal is a 35 year old man who has a body fat percentage of 19%. He says he is looking to become "leaner". He has not participated in any exercise routine for two years. What is the main fitness indicator to consider when creating a SMART goal for him
|
body composition |
|
Emily is a 23-year-old woman who is interested in becoming more fit. She is going to school and working full time so she has limited availability. You decide to set a goal for her attendance of sessions, and she suggests "Emily will not miss any scheduled sessions in October." What is wrong with this goal?
|
It is negative.
|
|
Matthew is a new client that you have been seeing for two weeks now. You have completed the health risk appraisal and with no medical clearance needed, checked his resting measures, tested his static and dynamic posture as well as performed body composition and aerobic tests. What is the best test to perform next in his training process?
|
Muscular Endurance and Strength
|
|
When training a client with scapular protraction, which exercises should be avoided until the postural misalignment has been corrected to prevent further aggravation of the misalignment?
|
Chest Press
|
|
You are working with a client whose right shoulder appears to be lower than her left. Which muscles should you have her stretch?
|
Left upper trapezius, levator scaula and rhomboids
|
|
In which resistance training phase should movement assessments be administered?
|
Movement training
|
|
In which resistance training phase should muscular strength and endurance be periodically assessed?
|
Load training
|
|
What is the appropriate rate of progression in most resistance training programs?
|
5%
|
|
When should resistance be increased in a resistance training program?
|
When the client can reach the end-range repetitions in all sets of the exercise.
|
|
In which resistance training phase should assessments for power, speed, agility and reactivity be conducted?
|
Performance training
|
|
When should you progress a client to phase 2 of cardiorespiratory training?
|
When the client can sustain phase 1 for 20-30 minutes
|
|
According to the ACE FIT model, which phase of cardiorespiratory training should come first in a training program?
|
Aerobic-base training
|
|
How many days per week should a client do cardio exercise if they are in phase 2 of cardiorespiratory training and want to keep progressing toward their goal?
|
2-4 days
|
|
Helen is focusing on using her own bodyweight to create an overload. Which training principle is she utilizing?
|
Intensity
|
|
You decide that Mark's sessions should last for 60 minutes as opposed to the 45 he has currently been doing in order to increase results. Which training principle are you altering?
|
Time
|
|
When designing an exercise program for Mark you decide on 60-minute sessions of resistance training 3 times per week. Which training principle have you forgotten to include in Mark's exercise plan?
|
Intensity
|
|
What intensity level should generally be utilized for sustained aerobic activities?
|
Low-Moderate
|
|
An ACE certified personal trainer must complete how many continuing education hours in what period of time to keep their certification active?
|
Phase 2
|
|
An ACE certified personal trainer must complete how many continuing education hours in what period of time to keep their certification active?
|
20 hours in 2 years
|
|
When on the treadmill, your client becomes dizzy and passes out. She hits her head on the ground. She is unconscious and non-responsive. What is an appropriate action to take?
|
Have a coworker call 911 while you stay with her.
|
|
What should NOT be included in an emergency response report?
|
Your opinion of what happened
|
|
When should an emergency response report be filled out?
|
Immediately after the incident has been controlled.
|
|
After a client falls and EMS is called, with whom can you share the incident report with?
|
The facility general manager
|
|
What is a proper place to store an incident report?
|
In a locked filing cabinet at the gym
|
|
Upon approaching a client who is unconscious and non-responsive, what should you check and in which order?
|
Airway, breathing and circulation
|
|
You notice that a member of the gym has fallen to the ground. What is the first thing you should do?
|
Ask her if she is ok
|
|
What questions should you ask a victim of a fall who is conscious?
|
Medical history
|
|
In which situation should you call 911?
|
A client is having difficulty breathing and you are unsure of what to do
|
|
In which situation is it not necessary to call 911?
|
Your client is vomiting and ends her session early
|
|
What is the purpose of CPR?
|
to help the body maintain perfusion
|
|
On whom should you use an Automated External Defibrillator (AED.?
|
A member who is unconscious, not breathing and doesn’t have a palpable pulse.
|
|
Howard is a diabetic client whom you have been training for 3 months. While exercising he begins to show signs of hypoglycemia. What is the best course of action?
|
Discontinue the exercise and have Howard sit down, give him something sugary to drink and monitor him.
|
|
Howard is a diabetic client whom you have been training for 3 months. While exercising he begins to show signs of hypoglycemia. What is the best course of action?
|
Discontinue the exercise and have Howard sit down, give him something sugary to drink and monitor him.
|
|
Your client has been running sprints outside on a hot summer day. She begins to become dizzy and pale with cool, clammy skin. What steps should you take to prevent heat stroke?
|
Have her lie down in a cool area with her feet elevated and give her fluids.
|
|
Your client is exercising outside on a hot day and becomes confused. She has hot, bright red skin and is having difficulty breathing. She is scared and dizzy. What is the best course of action to take?
|
Discontinue exercise, begin actively cooling her and call 911.
|
|
Your client trips over a piece of exercise equipment and falls, twisting her ankle. She cannot get up on her own and it is painful to stand on. What is the best course of action?
|
Help her to a chair, offer an ice pack and allow her to call someone to transport her to the hospital.
|
|
In which situation is it not okay to utilize and display the ACE logo?
|
Items for sale such as videos
|
|
Kelly has been diagnosed with a ligament sprain in her knee. She has minimal impairment and tenderness and has been advised to bear weight as tolerated. What severity level is Kelly's ligament sprain?
|
Grade I
|
|
At the least, how frequently should the training environment be examined for potential hazards?
|
Once a day
|
|
What should the trainer do if an unsafe facility condition is noticed
|
Notify management and avoid the area
|
|
What is the best course of action if you come across a piece of exercise equipment that is broken or malfunctioning?
|
Disable or remove the equipment
|
|
What is the best course of action if you notice a client going into shock?
|
Have her lie down with her feet elevated
|
|
Amnesia, headache, drowsiness and nausea are signs and symptoms of which condition?
|
Concussion
|
|
What position should you take when spotting a client during a bench press exercise?
|
Stand with a steady base above the client’s head with your hands following under the bar in case they need assistance.
|
|
Peter is a 47 year old male with a BMI of 31. He has been leading a sedentary lifestyle until recently hiring you. What is his risk stratification?
|
+3
|
|
what is considered the easiest method for assessing a client's exercise intensity
|
talk test |
|
|
|