Ch 22

How many minutes of vigorous aerobic activity per week do the Centers for Disease Control and Prevention and the World Health Organization recommend for optimal health?

75 minutes

Circuit training is best described as what?

A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements

Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?

Elastic band woodchop

Which of the following is true for elastic resistance bands as a modality?

Elastic resistance training is beneficial for muscular strength and endurance.

Strength-training machines provide training primarily in which planes of motion?

Frontal and sagittal

When compared to machines, free weights provide which of the following benefits to users?

Increased multiplanar movement

Proper abdominal crunches on a stability ball allows for:

Increased spinal extension due to the curvature of the ball

Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?

Medicine ball catch and pass

Which of the following modality/exercise combinations provides the most demands on explosive power?

Medicine ball chest pass

Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?

Medicine balls

Which of the following movements trains a client in all three planes of motion?

Multiplanar lunge

Which of the following statements is the most accurate when discussing strength-training machines?

Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise.

Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?

Posterior chain

How often should elastic resistance bands be checked?

Prior to every use

The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?

Progress their clients to more proprioceptively enriched exercises

Which of the following is the most accurate statement regarding proprioceptive modalities?

Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.

Which of the following is considered one of the Four Horsemen of Fitness?

medicine ball

Which of the following is a primary reason that people purchase fitness tracking devices?

motivation

What term refers to the integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior?

motor learning

When utilizing devices such as a stability ball, BOSU ball, or the Terra-Core, the user is forced to actively engage their core musculature due to their body weight displacing air inside the bladder of the device, causing which of the following?

perturbation

Which of the following is considered a closed-chain exercise?

push-ups

Antirotational exercises are often this sort of movement by nature.

unilateral

Which of the following terms can be defined as relating to one side of the body?

unilateral

When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user's body weight, according to current recommendations?

10%

An elastic resistance band should not be stretched longer than what percentage of its resting length?

250%

Which of the following would be the recommended stability ball size for someone under 5 feet tall?

45 cm

What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin?

50%

What term describes core exercises performed in a manner in which the exerciser resists forces that cause torso rotation?

Antirotational exercises

What is the correct foot placement when performing kettlebell swinging exercises?

Approximately shoulder-width apart

Kettlebells were first used in which setting?

As a unit of measurement on market and farming scales

When attempting to increase muscular size and strength in the lower body, which of the following exercise is least likely to be beneficial?

BOSU squat

Which of the following exercises and modalities would require the use of a spotter?

Barbell chest press

Which of the following modalities has the potential to be used effectively in every phase of the OPT model?

Cable machines

Most bodyweight training exercises are considered which type of movements?

Closed-chain movements

Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells?

Feet, knees, hips, shoulders, head

When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate?

Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort.

Regarding free-weight training, which of the following is the most accurate statement?

Free weights may improve dynamic joint stabilization and proprioception.

When discussing suspended bodyweight training, which of the following is the most accurate statement?

It increases flexibility and joint mobility.

What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?

Loaded movement training

Using battle ropes is considered which sort of exercise?

Low-impact activity

A Certified Personal Trainer may seek further proprioceptive development in which of the following phases?

Phase 1

In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?

Phase 2

Selectorized machines provide all the following benefits except for which one?

Provide an increased range of motion

Which kettlebell exercise can be used effectively in Phase 1 of the OPT model to improve stability and back strength?

Renegade row

he TRX Rip Trainer would most likely be utilized for which type of movement?

Rotation

Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool?

Sandbags

Which exercise is performed in the sagittal plane and provides the greatest challenge to the muscles of the posterior chain (e.g., hamstrings, gluteals, and erector spinae)?

Single-leg Romanian deadlift

Which of the following modalities is the least likely to increase joint instability?

Strength machines

Balance is best described as which of the following?

The ability to maintain control of the body while in a static position

Proprioception is best described as which of the following statements?

The body's ability to sense body position and limb movements

Loaded movement training is best achieved with which training modality?

ViPR

What popular piece of exercise equipment is a cylindrical tube constructed of hardened rubber, designed to be dragged, tossed, lifted, pulled, pressed,

ViPR

What is unique about a kettlebell when compared to a dumbbell?

With a kettlebell, the center of mass is farther from the handle.

Which of the following is considered an open-chain exercise?

bench press