Exercise Prescription -- Final Exam

How long should the client squeeze the handle of a dynamometer during a grip endurance test?

1 minute

It is recommended that a 29-year-old physical active male have what percentage of body fat in the midrange category?

10%

According to the classification of physical activity levels using a pedometer, how many daily steps would an adult need to take to be considered active?

10,000-12,499

When making a food record, underreporting of food intake ranges from

10-45%

For healthy adults, the average range of motion in hip joint flexion is

100 to 120 degrees

How many participants are generally needed to ensure that the data are representative of the population for whom the prediction equation was developed?

100 to 400

The difference in strength between eh right and the left sides of the body should be no more than ______.

15%

For substantial health benefits, the U.S.. Department of Health and Human Services recommend that adults should engage in aerobic exercise at least ___ minutes per week at a moderate intensity of _____ per week at a vigorous intensity.

150; 75

Approximately how much of an individual's daily energy intake should come from fat?

20-35%

What is the energy expenditure in ml/kg/min of a 150 pound woman using 12 inch step at a cadence of 20 steps per minute?

22.09

Using Brzycki's prediction equation, estimate a male client's 1RM if he was able to perform three bench presses with 210 pounds. 1RM = weight lifted / [1.0278 − (reps x 0.0278)]

222 pounds

When does the pain typically occur in delayed-onset muscle soreness?

24 to 48 hours after exercise

In a survey of weight control practices of US adults, less than _______ of people attempted to combine caloric restriction with higher levels of physical exercise (greater than 300 minutes per week).

25%

On average, discontinuous exercise tests take ____ times longer to administer than do continuous tests.

5

It is important for exercise specialists to help clients to make a firm commitment to an exercise program because of those individuals starting an exercise routine, ____ will drop out within on year.

50%

What is the target volume of exercise for adults as recommended by ACSM in MET min/wk?

500-1,000

The ACSM recommends drinking _______ of fluid every _______ during exercise.

6-12 fluid ounces; 15-20 minutes

The Institute of Medicine recommends ___ minutes of daily physical activity to prevent weight gain.

60

In general, a daily carbohydrate intake of ______ g/kg of body weight can maintain the day to day glycogen stores for individuals engaging in low-intensity, moderate-duration physical activity.

7-8

Overweight adolescents have a _____ probability of becoming overweight adults if one of both parents are overweight or obese.

80%

The most widely used distance run tests are the _____ minute runs and the _______mile runs.

9- and 12-; 1.0 and 1.5

A single static stretch sustained for ________ produces a 30% increase in viscoelastic stress relaxation and decreases muscle stiffness for up to 1 hour.

90 seconds

Which of the following statistics regarding hypertension is correct?

<<<<<<The percentage of American men up to the age of 45 with hypertension (11-23%) is greater than that of women (6-18%). >>>>>>> After age 45, the prevalence of hypertension is greater in American women (24-38%) than in men (16-23%). Women with hypertension have a 2.5 greater risk of developing cardiovascular heart disease than do women who have normal BP. The prevalence of high blood pressure for blacks in the United States (25%) is less than that of American Indians or Mexican Americans.

All but which of the following are parts of a comprehensive pretest health screening?

<<<<EEG>>>>> Coronary risk factor assessment Lifestyle evaluation Resting blood pressure

What are some of the recommended way to prevent of decrease muscular soreness? I. Begin a resistance training program using 12 to 15 RM and gradually progress intensity. II. Have a partner or assistance return to he weight to the starting position to avoid any eccentric contractions III. Perform static stretching and then begin 5 to 15 reps of the exercise at 40% 1 RM IV. Stretch the muscle group before and after the exercise routine

I and II only

Which of the following guidelines for hydrostatic weighting are correct? I. Instruct the client not to eat or engage in strenuous exercise for at least 4 hours before the testing procedure. II. Be certain the client's head and back are completely submerged underwater and have him remain as till as possible after exhaling maximally. III. The water tank should range in temperature from 31 to 33 degrees Celsius. IV. Complete two trials if possible and record the lowest stable weight as the gross UWW.

I and II only

Which of the following tools are used to measure static muscular strength? I. dynamometers II. barbells III. strain gauges IV. dumbbells

I and III

Reference measures of body composition are obtained in the laboratory through the use of which measures? I. Deniometry II. Bioelectrical impedance analysis III. Dual-energy X-ray absorptiometry IV. Skin fold measurements

I and III only

Which of the following statements regarding Bod Pod testing is correct? I. Calibration should be performed with the chamber empty and then with a phantom calibration with a 50 L calibration cylinder. II. the client should be in a semi reclined relaxed position in the chamber for testing. III. The client should wear a swimsuit and swim cap for the test. IV. Measure the client's height to the nearest inch and round the body weight down to the nearest pound on the Bod Pod scale.

I and III only

The MET method should be used along with what other two methods in order to ensure that exercise intensity does not exceed safe limits? I: Heart Rate II: Heart rate Maximum III: Blood pressure IV: Rating of perceived exercise

I and IV only (Heart rate and RPE)

Which of the following are considered advantages to multimodal exercise programs? I. Increased likelihood of incorporating physical activity and exercise into the individuals lifestyle II. Improved skill of one particular activity increasing an individuals sense of self-determination III. Better understanding of how an individual's body responds to exercise IV. Greater likelihood in a safe and effective exercise program

I, III, and IV only

Which population subgroup's relative body fat will be systematically overestimated during the two-component model equation? I. Black men II. Elderly white women III. Children IV. Black women

II and III only

To avoid plateaus and ensure continued strength improvements throughout a resistance training program, which of the following recommendations are correct? I. alter the order of the multipoint exercise performed II. Alter the number of sets performed for each exercise III. Change the number of exercises performed each set IV. Change the number of repetitions performed for each set

II, III, and IV only

What are special considerations when using the DXA method? I. Hydration levels can increase the measurement error. II. typical physical activity levels can decrease the mean estimate of body fat III. Deeper than normal breathing can decrease the average estimate of regional body composition. IV. Meal consumption before testing can increase the mean bone mineral content value in women.

III and IV only

When is it practical or suitable to estimate 1 RM?

If the client is unaccustomed to lifting heavy loads

Which of the following is a benefit of using ramp protocol?

It is designed to be performed in 10 minutes.

Which statement about isokinetic training is true?

It produces little or no muscle soreness compared to other traditional forms of training.

Which is true according to a U.S. national survey on physical activity?

More than 50% of adults meet both guidelines for aerobic and muscle strengthening activities. Men are less likely to meet the full aerobic and muscle strengthening activities. Older adults (ages 65 and older are more likely to meet the guidelines than younger (18-24 years) adults. <<<<< Women are are less likely to meet the full aerobic and muscle strengthening guidelines than men. >>>>

__________ exercise dynamometers provide an accommodating resistance that adjusts to both the force and velocity output of the individual.

Omnikinetic

What is the best recommendation about exercise frequency that could be given to an individual who is able to exercise only 5 to 10 minutes at a time?

Perform multiple sessions (two or three 10 minute sessions) in a given day to accumulate 20 to 30 minutes of aerobic exercise

Prescribing exercise intensity using using heart rate data is based on which assumption for all three approaches?

The higher the intensity of exercise, the higher the heart rate.

What is the purpose of inflating the cuff and noting by palpation when the pulse disappears?

To estimate how much the cuff needs to be inflated to determine systolic blood pressure with the osculatory technique

Which type of endurance activities require both skill and average physical fitness?

Type C

_____________ is proportional to the speed at which the tension is applied.

Viscous deformation

Which of the following is a limitation of the weight-to-hi- ratio (WHR) measurement of central adiposity and visceral fat?

WHR is not valid for evaluating fat distribution in prepubertal children.

Hypertension is clinically defined as

a systolic blood pressure greater than 140 mmHg or a diastolic pressure of greater than 90 mmHg

Metabolic syndrome is the name for which group of risk factors associated with cardiovascular disease?

abdominal obesity, dyslipidemia, hypertension, and insulin resistance

A stretching technique that involves the client moving the body part without external assistance (i.e. voluntarily contracts the muscle) is

active stretch

Excess body fat localized mainly in the upper body is called

android obesity

Which test was designated to measure the flexibility of one hamstring at a time and relieve discomfort caused by vertebral compression?

back saver sit-and-reach test

Which joint has the greatest amount of movement?

ball and socket

In comparison of stretching techniques, which method has good practicality, high risk of injury, and poor efficiency?

ballistic

Which type of stretching places greater strain on the muscle and may cause microscopic tearing of muscle fibers and connective tissue?

ballistic

Which anthropometric measurement is widely used in prospective studies to identify at-risk individuals?

body mass index

During which type of stretching does viscoelastic creep occur?

constant-torque

The ACSM

does not recommend static stretching during warm-up when the activity depends on maximal muscle effort.

The AMA recommends the use of which device for assessment of spinal mobility?

double inclinometer

In comparison of stretching techniques, which method has excellent practicality, medium risk of injury, and good efficiency?

dynamic

Age related loss of muscle strength is _______.

dysapenia

What phase of the aerobic exercise program is performed between the warm up and cool down?

endurance conditioning (20-60 min)

During a grades exercise test, what other criteria may be used to indicate the attainment of a true VO2max?

failure of the heart rate to increase with increased exercise intensity

If an individual is identified as having risk factors even though she has none, it is known as a

false positive

The two-component model of body composition divides the body into which two components?

fat component and fat-free component

What type of training has been widely used in physical rehabilitation programs?

functional training

Adults typically can expect to _________ of fat weight and __________- of lean obeyed mass per decade of life.

gain 15 pounds; lose 5 pounds

Which type of equation is developed using diverse, heterogenous samples and accounts for differences in physical characteristics by including these variables?

generalized predicition

The total rate of energy expenditure (gross) during steady-state treadmill walking or running is a function of which three components?

grade, resting energy expenditure, and speed

Resistance to elongation is ____________ for rapid stretching compared to slow stretching.

greater

According to a longitudinal study, which risk factor contributes to more deaths than any other risk factor?

hypertension obesity <<<<low cardiorespiratory fitness>>> elevated cholesterol

during which stage of the exercise progression is the rate of progression more rapid and the frequency progressed from 3 to 5 days/wk?

improvement

Which instrument used to measure static flexibility is gravity dependent?

inclinometer

The most typical way to overload a muscle group when participating in a resistance training program is to _________________.

increase the resistance (amount of weight lifted)

When there is no visible movement at the joint, the contraction is called ______.

isometric

Which of the following is not a correct description recommended for beginners who are starting a low back care program?

isometric side supports for increasing endurance in the iliopsoas and gluteus medius

If the arm circumference is 35 cm, then the recommended cuff to use is

larger adult

Where is the stationary arm located when testing the range of motion of ankle dorsiflexion and plantar flexion?

lateral midline of the fibula, using head of the fibula for reference

The quantity of physical activity needed for achieving health benefits or reducing risk of illness is ______ the amount typically prescribed when the goal is to make substantial improvements to cardiorespiratory fitness.

less than

An asymptomatic individual with two or more coronary risk factors is classified as

moderate coronary heart disease risk

What is the ability of a muscle group to exert sub maximal force for extended periods of time?

muscular endurance

Physical inactivity can lead to the development of which chronic diseases?

obesity, hypertension, coronary artery disease, and musculoskeletal disorders

Body max index

of more than 30 kg/m^2 is considered to be in the obese category

What is the axis of rotation for knee flexion?

over the lateral epicondyle of the femur

What is a key requirement for strengthening the lumbar extensors?

pelvic immobilization

Which mineral can lower blood pressure?

potassium

Which stage of motivational readiness for changing exercise behavior is a client in when she is exercising but not doing the recommended amount of physical activity?

preparation

For clients with low stretch tolerance

prescribe shorter durations of stretching and more repetitions

The proper exercise prescription for individuals with hypertension includes

primarily moderate-intensity endurance activities all days of the week with resistance training at 60-80% 1 RM.

Which test does the ACSM recommend using to assess upper-body endurance?

push up

Which term describes a light to heavy system of lifting weights up to 6 sets of each exercise?

pyramiding

Underproduction of thyroxine can

reduce resting metabolic rate by 30% to 50%

Which is used to compare fitness levels of individuals differing in body size?

relative

It is possible for a test to have excellent _____ but poor ________.

reliability; validiity

To assess your client's physical fitness status, select tests that are

reliable, objective, and valid.

In which periodization does the client's training intensity decreases as training volume increases between and within cycles?

reverse linear periodization

Which level of motivation is a person at if he autonomously exercises for improved health benefits?

self-determined

The probability of identifying individuals who have risk factors for a specific disease or syndrome is test

sensitivity

Which of the following correctly match the exercise with the activity type?

slow dancing (type A); in-line skating (type B); simulated climbing (type C); basketball (type D) walking (type A); Aqua aerobic (type B); Nordic skiing (type C); bench water aerobic (type D) aqua aerobics (type A); aerobic dancing (type B); rowing (type C); handball (type D) <<<<<<<cycling indoors (type A); running (type B); swimming (type C); hiking (type D)>>>>>>>

Which step fo the six-step function exercise progression works multiple muscle groups with increased resistance and core challenge?

step 5

What is defined as the maximal force generated in a single contraction at a specified velocity?

strength for dynamic movements

What is the client's position for measuring shoulder flexion?

supine

One MET is defined as

the energy cost of sitting quietly

The PARmed-X is used by

the physician to assess and convey medical clearance for physical activity participation

During a cycle ergometer maximal exercise test, a pedaling rate of 60 rpm produces the highest vo2max when compared with the rates of 50,70, or 80 rpm.

true

The risk of graded maximal cardiorespiratory exercise test being fatal in the general population is less than 1 in 10,000.

true

When choosing an alternative field test, which test is the least preferable

walking test <<<<12 minute swim test>>>>> 12 minute cycling test step test