Exercise Prescription and Implementation

What is the third phase in a traditional linear periodization program? Power Hypertrophy Strength Peaking

peaking ((low volume, high load, long rest))

Which of the following is considered the prime mover for both shoulder flexion and shoulder horizontal adduction?

pectoralis major

What would be a good way to describe how to improve posture for a 39-year-old female who works in an office all day?

"Every 2 hours at work, sit on the edge of the chair, and maintain a perfectly neutral spine for 60 seconds."

A client completes the first set of an unfamiliar free-weight exercise. Which of the following statements is the MOST appropriate feedback? "Keep breathing, and avoid holding your breath as the exercise gets harder. Start the next set when you're ready." "No. Don't do that on the next set. Keep your elbow closer to your body." "That was a good start. For the next set, keep your shoulders down and back." "Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync."

"Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync."

Target exercise intensity for clients with cardiovascular disease should fall ________ below a heart rate that has previously elicited abnormal clinical symptoms. 10 to 15 bpm 5 to 10 bpm 15 to 20 bpm 20 to 30 bpm

10 to 15 bpm

Which of the following durations for the plank exercise is MOST appropriate for a beginner client?

15 seconds

Which of the following weekly durations of moderate-intensity exercise meets the ACSM recommendation for weight loss or weight maintenance?

180 minutes

Greater amounts of physical activity are likely to be needed to achieve weight loss and prevent weight regain in adults, thus requiring ________ minutes of moderate physical activity per week

200-300 minutes

If an activity requires a functional capacity of 6 METs, what is the total oxygen consumption of someone performing that activity?

21 ML/kg/min

Your client who is a novice exerciser demonstrates that she can perform a one-repetition maximum bench press at 100 lbs. What would be an appropriate starting resistance for the first set of 12 repetitions?

65 to 70 lbs

What work-to-recovery ratio would be MOST appropriate to include in a resistance training circuit for small group personal training sessions with clients who have primary goals that require enhanced muscular endurance? 90-second work interval: 75-second recovery 90-second work interval: 2- to 3-minute recovery 75-second work interval: 3- to 5-minute recovery 75-second work interval: 20-second recovery

75 second work interval: 20 second recovery

Using the Karvonen method, which of the following is most appropriate to use for the upper end of the target heart rate range?

80%

To obtain greater health benefits, the recommended amount of strength training in older adults is: About the same that is recommended for all adults. Slightly less than is recommended for all adults. Slightly more than is recommended for all adults. About the same that is recommended for all adults but emphasizing lower initial loads and higher repetitions.

About the same that is recommended for all adults but emphasizing lower initial loads and higher repetitions.

All of the following are considered nutrients EXCEPT:

Antioxidants

Which of the following breathing recommendations is MOST appropriate for strength training?

Clients should never hold their breath during any contraction

Bilateral ankle edema is a characteristic sign of: Improper footwear during exercise. Heart failure or bilateral chronic venous insufficiency. Venous thrombosis or lymphatic blockage in the limb. A slight ankle sprain in both ankles.

Heart failure of bilateral venous insufficiency

Which of the following is the MOST important consideration for an EP-C regarding supplements? Research on supplementation is rarely unbiased. Ingredient lists on supplements often misrepresent quantities. Manufacturers don't usually carry any insurance coverage. Vitamin and supplementation products are not regulated.

Manufacturers dont usually carry any insurance coverage

What would be the BEST progression for a balance training exercise with an older adult?

Seated closed eyes, seated arms crossed, seated on a physioball, standing on the floor single leg, standing on a BOSU ball

Based on evidence-based research, which of the following should be included with resistance training?

a 5-10 minute warm-up and a cool down at the end

Which of the following clients with a known cardiovascular disease would be classified as low risk for exercise?

a client with a resting blood pressure of 145/91

Which of the following clients with a known cardiovascular disease would be classified as low risk for exercise? A client with dyslipidemia and obesity A client with diabetes and hypertension A client with a resting blood pressure of 145/91 mm Hg A client with a resting heart rate of 90 bpm and diabetes

a client with a resting blood pressure of 145/91 mm Hg

The amount of aerobic activity recommended for older adults is: Slightly more than is recommended for all adults. About the same that is recommended for all adults. Slightly less than is recommended for all adults. About the same that is recommended for all adults but with an emphasis on vigorous activity.

about the same that is recommended for all adults

Which of the following phases in plyometric training must be as short as possible to maximize training adaptations?

amortization

Which of the following cardiac variables will increase as a result of regular aerobic training at a submaximal effort? Exercise heart rate Blood lactate Arteriovenous oxygen difference Systolic blood pressure

arteriovenous oxygen differnece

When using variable-resistance devices, what are the three types of strength curves? Lever 1, lever 2, and lever 3 Strength, endurance, and power Primary, secondary, and stabilizer Ascending, descending, and bell-shaped

ascending, descending, and bell-shaped

Which of the following motor skills are ideal to promote neuromotor training? Balance, agility, and coordination Power, speed, and agility Power, coordination, and flexibility Agility, flexibility, and balance

balance, agility, and coordination

USDA dietary guidelines recommend reducing certain food components, increasing nutrients, building healthy eating patterns, and: Ensuring safe food preparation. Understanding special populations. Tracking daily eating habits. Balancing calories to manage weight.

balancing calories to manage weight

An improper cool-down may cause which of the following?

blood pooling in the legs

One protein food that contains all the essential amino acids in the right ratio to make a complete protein is: Broccoli. Eggs. Beans. Corn.

eggs

One of the main reasons skipping meals negatively impacts body fat levels is:

changes in blood sugar levels impact insulin production, increasing fat sores

Which type of resistance training program would be best for a client with diabetes? Plyometric training Olympic lifting Strength training at 6 to 8 reps Circuit training at a low intensity

circuit training at a low intenstiy

Which of the following is a key recommendation of the 2010 USDA dietary guidelines?

color your plate

Which of the following is the BEST strategy for maintaining a nutrient balance?

consume a wide variety of foods

For athletes seeking to optimize performance, diets that are severely energy deficient should not be recommended because:

energy requirements cannot be met to sustain power output

The BEST cardiovascular training routine for someone with diabetes is: Daily for 20 to 60 minutes. 3 to 5 times per week for 10 to 20 minutes. 10 minutes most days of the week. 2 to 3 times per week for 30 to 60 minutes.

daily for 20 to 60 minutes

Your client has been performing cardiovascular exercise for 30 to 60 minutes, 3 times per week. During your 3-month assessment, you would expect her submaximal heart rate to: Increase by 10%. Stay the same. Decrease by 50%. Decrease by 10%.

decrease by 10%

Your client states that she stretches daily but has just started to experience low back tightness the last few days. You should:

document her comment in her records, and monitor feedback, signs, symptoms

Types of equipment used for dynamic constant external resistance include:

dumbells and kettlebells

Your 38-year-old female client wants to lose weight, but is concerned that resistance training will make her "bulk up." You should:

explain how resistance training can gain lean body mass and raise resting metabolism

Overcoming a shoulder impingement can be done by strengthening and improving the function of the ________, and stretching the ________. Internal shoulder rotators; external shoulder rotators External shoulder rotators; internal shoulder rotators Medial deltoid; subscapularis Posterior deltoids; supraspinatus

external shoulder rotators; internal shoulder rotators

Which group of muscles function to extend the hip joint? Piriformis and gluteus maximus Gluteus maximus and gluteus medius Gluteus medius and hamstrings Gluteus maxmimus and hamstrings

gluteus maximus and hamstrings

Which muscles act as agonist muscles during a lateral cable leg lift?

gluteus medius and minimus

Based on the USDA 2010 Dietary Guidelines for Americans, MyPlate recommends how much of your plate should be fruits and vegetables at each meal? Three-quarters One-third One-quarter Half

half

Which of the following generally results in the greatest amount of caloric expenditure?

high-intensity exercise of long duration

The EP-C should protect against a heat injury in the older adult by conducting exercise: In the shade during the hottest time of the day. With hydration stations close by. In clothing that will quickly wick away sweat. In a thermoneutral environment.

in a thermoneutral environment

An EP-C is helping a male client set goals for a resistance training program. Which of the following is MOST appropriate?

increase push-up repetitions by 15

Your client can leg press one set of 12 repetitions, with a 50 kg load. What weight and repetition range would be most appropriate for progression? Keep weight the same and increase reps to 15 Increase weight to 55 kg and decrease reps to 8 Increase weight to 65 kg and decrease reps to 6 Increase weight to 60 kg and keep reps at 12

increase weight to 55 kg and decrease reps to 8

The most common mineral deficiency the EP-C is likely to encounter is: Potassium. Iron. Calcium. Magnesium.

iron

A muscle maintains constant force without any change in joint angle. This is known as which type of action? Isometric Isokinetic Eccentric Concentric

isometric

Which of the following is MOST appropriate for a novice athlete starting plyometric training?

jumps in place

Which law of motion states that an object at rest will stay at rest and an object in motion stays in motion?

law of inertia

During the kneeling hip flexor stretch, where should the upper body be?

lifted tall

Which of the following muscles functions as an agonist during shoulder flexion? Long head of the biceps brachii Short head of the biceps brachii Pectoralis minor Brachialis

long head of biceps brachii

Higher levels of cardiovascular fitness are associated with: Increased HR and SBP at maximal work rates. Increased HR and SBP at submaximal work rates. Lower mortality rates. Lower MET capacity.

lower mortality rates

Fluid intake recommendations include: Drinking as much as possible during activity. Relying on thirst for the stimulus to drink. Matching fluid intake to sweat loss. Keeping sufficient fluids nearby for consumption.

matching fluid intake to sweat loss

What exercise frequency is best for an apparently healthy senior adult?

moderate-intensity exercise, performed 5 or more days per week

As a source of energy, fat provides: The same energy as a gram of protein. The same energy as a gram of carbohydrate. More than twice the energy of a gram of carbohydrate. Slightly less energy than a gram of alcohol.

more than twice the energy of a gram of carbohydrate

What is the PRIMARY benefit of implementing a periodized program? Increases muscular power Moves past training plateaus Improves joint integrity Decreases risk of injury

moves past training plateaus

What is the PRIMARY benefit of implementing a periodized program? Moves past training plateaus Improves joint integrity Decreases risk of injury Increases muscular power

moves past training plateaus

There is some evidence to suggest that static stretching may contribute to a decrease in: Muscular strength. Muscle elasticity. Muscle extensibility. Muscular hypertrophy.

muscular strength

The adage "use it or lose it" basically states that physiological gains from training:

must be maintained through regular training

Good advice to your clients about diet while traveling is to: Avoid eating in restaurants. Pack your own nutrient-dense foods for the trip. Cut portion sizes in half for all meals. Not worry about diet because clients can get back to normal when they return.

pack your own nutrient-dense foods for the trip

The muscles involved in a dumbbell fly and cable fly are the: Pectoralis major and anterior deltoid. Anterior deltoid and latissimus dorsi. Latissimus dorsi and teres major. Teres major and pectoralis major.

pectoralis major and anterior deltoid

Which of the following provides ideal stress on the bone to promote positive adaptations in the bone?

plyometric training

Which part of the heart is responsible for pumping deoxygenated blood to the lungs for oxygen loading and carbon dioxide unloading?

right ventricle

For men, a three-site skinfold assessment is taken on the ________ side of the body at the ________.

right; chest, abdomen, and thigh

Exercise should be terminated when a pregnant women shows which of the following signs or symptoms?

shortness of breath prior to exertion

Which of the following assesses flexibility? Sit-and-reach test Curl-up test Step test Push-up test

sit and reach test

An injury to muscle is considered a _______.

strain

Your client has an acute hamstring strain. You should AVOID:

stretching the hamstring for up to 60 seconds per stretch

Children should focus on which of the following for cardiorespiratory training?

structured or unstructured activities of 1 hour or more

Which type of stretch would be best for opening up the external rotators of the hips? Side-lying quad stretch Supine rotation stretch Supine knee to chest stretch Supine hip rotator stretch

supine hip rotator stretch

Which stretch increases range of motion in the low back?

supine knee to chest stretch

Which of the following sports is MOST likely to contribute to shoulder impingement?

swimming

When performing a stability ball crunch, which of the following movements indicates poor form?

the ball moves back and forth

During resistance training, pain is a sign that:

the client needs to stop the exercise

A measure of how various consumed carbohydrate foods affect blood sugar level is:

the glycemic index

According to the ________, clients will be more likely to change if they have a positive attitude about change, feel it's enjoyable and controllable, and recognize the value of change

theory of planned behavior

our client is a 57-year-old male with a history of low back issues. His blood pressure is under control with antihypertensive medication, and he walks daily for 30 minutes. Based on this data, he has________ risk factors

two

Which muscle fiber type has a high oxidative capacity? Type IIa Type I Type IIb Type IIx

type 1

Which of the following are the alcohol consumption recommendations per the USDA dietary guidelines? Avoid alcohol No more than three drinks per day No more than three drinks per week Up to one drink per day for women and two drinks per day for men

up to one drink per day for women and two drinks per day for men

During a lat pull-down, the bar should be pulled to the _________.

upper chest