Final Exam Fit Eval
If the primary goal of a resistance training program is to enhance local muscular endurance, which of the following would best represent the ideal rest time between sets? A - 30-60 seconds B - 60-90 seconds C - 2-3 minutes D - 3-5 minutes
A - 30-60 seconds
Data from Medical/Health Questionnaire Female; Age: 45 years; height: 64 inches; weight: 184lbs Smoking status: quit 5 years ago Exercise habits: sedentary Family history: father died of coronary heart disease at 52 Personal history of disease: none Resting heart rate: 104 bpm Resting blood pressure: 132 / 86 mmHg Serum cholesterol: 247 mg/dl HDL cholesterol: 33 mg/dl How many ACSM risk factors does this client have? A - 2 B - 3 C - 4 D - 5
D - 5
Your client weighs the client and he's 210 lbs, and has a body fat percentage of 25%. How much fat weight is on the client's body? A - 45 lbs B - 63 lbs C - 32 lbs D - 52 lbs
D - 52 lbs
Training load intensities below what percentage of 1RM are not sufficient enough to see benefits? A - 75% B - 70% C - 67% D - 65%
D - 65%
A client just performed 5 repetitions (and failed on the 6th attempt) of the bench press exercise. Roughly what percentage of this client's 1RM was he performing at? A - 95% B - 87% C - 90% D - 80%
D - 80%
An individual who has been training for 7 months would be classified as what resistance training status? A - Beginner B - Untrained C - Intermediate D - Advanced
D - Advanced
The ACSM recommends engaging in flexibility training that: A - follows a warm-up period B - is conducted a minimum of three days per week C - includes stretching each major muscle group D - All of the above
D - All of the above
Flexibility is affected by these factors: A - Joint structure and connective tissue B - Age and gender C - Physical activity level D - All of the above are correct
D - All of the above are correct
Which of the following muscle fibers are classifed as "fast twitch"? A - Type I B - Type IIa C - Type IIx D - Both B and C
D - Both B and C
How much rest is recommended between each attempt during a 1RM test? A - 30-60 seconds B - 60-90 seconds C - 2-3 minutes D - 3-5 minutes
D - 3-5 minutes
Structural benefits of cardiorespiratory exercise include all of the following, except: A - Increases in capillary density B - Increases in mitochondria density C - Increases in number of mitochondria D - Decreases in Type I muscle fibers
D - Decreases in Type I muscle fibers
T or F: The radial artery should be palpated by placing your thumb on the inside of the patient's wrist, approximately an inch below the base of their thumb.
False
T or F: The suprailiac fold is a vertical fold.
False
T or F: Yoga is a form of passive static stretching.
False
What is the appropriate amount of time to hold the 'passive prestretch' for all PNF stretches? A - 10 seconds B - 6 seconds C - 30 seconds D - 60 seconds
A - 10 seconds
When increasing weight for an upper body activity in an untrained individual, what is the recommended increase? A - 2.5-5 lbs B - 5-10 lbs C - 10-15 lbs D - 15-20 lbs
A - 2.5-5 lbs
What is the appropriate goal repetitions for a client who is performing a multiple-effort power event? A - 3-5 B - 1-2 C - 6-12 D - 12-20
A - 3-5
Data from Medical/Health Questionnaire Female; Age: 45 years; height: 64 inches; weight: 184lbs Smoking status: quit 5 years ago Exercise habits: sedentary Family history: father died of coronary heart disease at 52 Personal history of disease: none Resting heart rate: 104 bpm Resting blood pressure: 132 / 86 mmHg Serum cholesterol: 247 mg/dl HDL cholesterol: 33 mg/dl What is her BMI? A - 31.6 B - 3.28 C - 24.7 D - 28.2
A - 31.6
What percentage of max heart rate is the best for burning fat? A - 60-70% B - 20-40% C - 90-95% D - 40-50%
A - 60-70%
A 17 year old high school senior. She, previously, went to the gym off-and-on but only recently (3 months) has really gotten into powerlifting. She is aspiring to compete in local and regional competitions after training. What percentage of her 1RM would you choose for her training load for a single-effort event? A - 80-90% B - 75-80% C - 67-75% D - 95-100%
A - 80-90%
____ = HR × SV A - Cardiac Output B - Blood Pressure C - VO2max D - Systolic blood pressure
A - Cardiac Output
Which of the following is a negative risk factor for cardiovascular disease? A - HDL of 65 mg/dl B - HDL of 32 mg/dl C - LDL of 150 mg/dl D - HDL of 50 mg/dl
A - HDL of 65 mg/dl
When developing a fitness prescription, which of the following factors needs to be addressed first? A - Health screening procedures B - The Exercise Prescription C - Progression of exercise program D - The client's support network
A - Health screening procedures
Which of the following is NOT a benefit of cardiovascular exercise? A - Higher resting heart rate B - Blood pressure drops C - Body composition improves D - Overall risks of CVD decreases
A - Higher resting heart rate
Which of the following is NOT a type of PNF stretch? A - Hold-Recover B - Hold-Relax with agonist contraction C - Contract-Relax D - Hold-Relax
A - Hold-Recover
If a male and female both have 10% body fat which one is healthy? A - Male B - Female C - Both D - Neither
A - Male
What term is best defined as the highest heart rate value attainable during an all-out effort to the point of exhaustion? A - Maximal Heart Rate B - Submaxial Heart Rate C - Target Heart Rate D - Resting Metabolic Heart Rate
A - Maximal Heart Rate
Which of the following describes "assistance" exercises? A - Only involve one primary joint B - Recruit one or more large muscle areas C - Involve two or more primary joints D - Have a direct application to sport
A - Only involve one primary joint
Which of the following is NOT a test in the FMS battery? A - Partial curl-up B - In-line lunge C - Trunk stability push up D - Shoulder mobility
A - Partial curl-up
Data from Medical/Health Questionnaire Female; Age: 45 years; height: 64 inches; weight: 184lbs Smoking status: quit 5 years ago Exercise habits: sedentary Family history: father died of coronary heart disease at 52 Personal history of disease: none Resting heart rate: 104 bpm Resting blood pressure: 132 / 86 mmHg Serum cholesterol: 247 mg/dl HDL cholesterol: 33 mg/dl What medical condition does the data suggest this client has? A - Tachycardia B - Bradycardia C - Hypertension D - Not enough information
A - Tachycardia
What are the proper sites for a 3-fold skinfold measurement for a female client? A - Triceps, Thigh, Suprailiac crest B - Triceps, Thigh, Abdomen C - Chest, Thigh, Abdomen D - Chest, Thigh, Suprailiac crest
A - Triceps, Thigh, Suprailiac crest
When a partner moves your limb through its range of motion that is an example of ________ flexibility, whereas when you use your own muscles to move the limb its ________ flexibility. A - passive: active B - active: passive C - passive: forced D - active: forced
A - passive: active
A client can score a '2' on a component of the FMS test if: A - they complete the action with compensation B - they have pain during the action C - they complete the action without compensation D - they are unable to complete the action even with compensation
A - they complete the action with compensation
What are the three skinfold sites for a male client? A - Chest, Triceps, Calf B - Abdomen, Thigh, Chest C - Triceps, Suprailiac, Thigh D - Abdomen, Suprailiac, Midaxillary
B - Abdomen, Thigh, Chest
Which of the following methods for estimating body fat percentage has the highest degree of error? A - DEXA B - BIA C - Hydrostatic weighing D - Bod Pod
B - BIA
Data from Medical/Health Questionnaire Male; Age: 22 years; height: 73 inches; weight: 198lbs Current BF%: 29% Desired BF%: 15% Waist measurement: 38in Hip measurement: 42in Astrand-Rhyming - VO2max: 40.1 ml/kg/min What is this client's current waist-to-hip ratio? A - 0.86 B - 0.90 C - 1.10 D - More information needed
B - 0.90
If a client's 1RM in the bench press is 200 pounds, then it is recommended that he or she use roughly ____ when performing the bench press exercise to enhance muscular endurance. A - 100lbs (50% 1RM) B - 135lbs (67% 1RM) C - 150lbs (75% 1RM) D - 170lbs (85% 1RM)
B - 135lbs (67% 1RM)
Using the heart rate reserve calculation, what is the target heart rate for a 45 year old, with a resting heart rate of 64, who will be training at and intensity of 65% ? A - 114 bpm B - 136 bpm C - 72 bpm D - 143 bpm
B - 136 bpm
What is the minimum total FMS score that places a client "at risk" of injury? A - 11 B - 14 C - 17 D - 21
B - 14
Data from Medical/Health Questionnaire Male; Age: 22 years; height: 73 inches; weight: 198lbs Current BF%: 29% Desired BF%: 15% Waist measurement: 38in Hip measurement: 42in Astrand-Rhyming - VO2max: 40.1 ml/kg/min What is this client's ideal body weight? A - 152lbs B - 165lbs C - 179lbs D - 188lbs
B - 165lbs
Data from Medical/Health Questionnaire Male; Age: 22 years; height: 73 inches; weight: 198lbs Current BF%: 29% Desired BF%: 15% Waist measurement: 38in Hip measurement: 42in Astrand-Rhyming - VO2max: 40.1 ml/kg/min What is this client's estimated maximum heart rate? A - 220bpm B - 198bpm C - 175bpm D - 150bpm
B - 198bpm
A 17 year old high school senior. She, previously, went to the gym off-and-on but only recently (3 months) has really gotten into powerlifting. She is aspiring to compete in local and regional competitions after training. What is the proper volume (sets and reps) for this client, based on her training goal? A - 1-2 sets; ≤ 6 reps B - 3-5 sets; 3-5 reps C - 2-3 sets; > 12 reps D - 1-2 sets; 3-5 reps
B - 3-5 sets; 3-5 reps
The average value for resting cardiac output is A - 10.0 L/min B - 4.9 L/min C - 3.7 L/min D - 7.3 L/min
B - 4.9 L/min
According to the ACSM guidelines, which of the following individuals meets the threshold criteria for age to be considered a positive risk factor? A - 53 yr old female B - 47 yr old male C - 45 yr old female D - 43 yr old male
B - 47 yr old male
The client pedals at ___ rpm during the Astrand-Rhyming test. A - 30 B - 50 C - 70 D - 90
B - 50
The Astrand-Rhyming test lasts ___ minutes. A - Until exhaustion B - 6 C - 21 D - 10
B - 6
Normal levels of fasting blood glucose are? A - 40-60 mg/dL B - 60-99 mg/dL C - 100-126 mg/dL D - >126 mg/dL
B - 60-99 mg/dL
Data from Medical/Health Questionnaire Female; Age: 45 years; height: 64 inches; weight: 184lbs Smoking status: quit 5 years ago Exercise habits: sedentary Family history: father died of coronary heart disease at 52 Personal history of disease: none Resting heart rate: 104 bpm Resting blood pressure: 132 / 86 mmHg Serum cholesterol: 247 mg/dl HDL cholesterol: 33 mg/dl The BMI formula is: (Weight (Ibs) * ___)/ inches2 A - 73 B - 703 C - 7.03 D - 100
B - 703
What is the appropriate training load (%1RM) for a client who is performing a multiple-effort power event? A - ≤ 67% B - 75-85% C - 80-90% D - 95-100%
B - 75-85%
Data from Medical/Health Questionnaire Male; Age: 22 years; height: 73 inches; weight: 198lbs Current BF%: 29% Desired BF%: 15% Waist measurement: 38in Hip measurement: 42in Astrand-Rhyming - VO2max: 40.1 ml/kg/min The formula for ideal body weight is: (current body weight - current fat weight) / (1.00 - _______). A - BMI B - Desired BF% C - Current BF% D - Age
B - Desired BF%
In order to determine a strength to mass ratio, the fitness professional should: A - Divide the client's body weight by the maximum weight lifted B - Divide the maximum weight lifted by the client's body weight C - Multiply the client's body weight by the maximum weight lifted D - Multiply the maximum weight lifted by the client's body weight
B - Divide the maximum weight lifted by the client's body weight
A 27 year old new mother. She has never lifted before, but is now more self-conscious of her body, and wants to start training. She wants to 'tone', as well as have more fitness throughout the day. What is her primary resistance training goal? A - Strength B - Hypertrophy C - Power D - Endurance
B - Hypertrophy
Which of the following statements is not true regarding flexibility exercise prescription? A - At least 1 exercise for each major muscle group should be stretched B - It is recommended to stretch only once a week C - Stretches should be held for 10-30 seconds D - Stretching should be done in different planes to improve overall ROM
B - It is recommended to stretch only once a week
What artery do we NOT commonly use to assess pulse rate from? A - Carotid B - Jugular C - Radial D - Brachial
B - Jugular
The amount of blood pumped per beat is A - Q B - SV C - HR D - EDV
B - SV
Which type of stretching is generally considered the most common? A - Ballistic B - Static C - Dynamic D - PNF
B - Static
"Two sequentially performed exercises that stress two opposing muscles or muscle areas" is the definition of: A - Compound set B - Superset C - Alternated set D - Circuit training
B - Superset
The average adult gains ___ lbs per year after the age of 25. A - 0 B - 2 C - 1.5 D - 2.5
C - 1.5
The speed and grade of the treadmill is increased every ___ min during the Bruce Treadmill test. A - 2 B - The speed and grade remain constant throughout the test C - 3 D - 5
C - 3
How long should a general warm-up last prior to a resistance training program? A - 1-3 minutes B - 3-5 minutes C - 5-10 minutes D - No warm-up is required
C - 5-10 minutes
For resistance training focusing on hypertrophy, how many repetitions should be completed each set? A - 12-20 B - 3-5 C - 6-12 D - 1-3
C - 6-12
According to the ACSM, which of the following individuals would meet the threshold criteria to count cigarette use as a positive risk factor? A - A man who smoked for 20 yr but quit 2 yrs ago B - A female who smoked on the weekends but quit when she got out of college 1 yr ago C - A male who smoked for 3 yr but quit 2 months ago D - A female who smoked for 30 yr but quit 5 yr ago
C - A male who smoked for 3 yr but quit 2 months ago
Which of the following is a possible screening tools? A - PAR-Q B - Physical Exam by Physician C - All the above are correct D - None of the above are correct
C - All the above are correct
Data from Medical/Health Questionnaire Male; Age: 22 years; height: 73 inches; weight: 198lbs Current BF%: 29% Desired BF%: 15% Waist measurement: 38in Hip measurement: 42in Astrand-Rhyming - VO2max: 40.1 ml/kg/min What aerobic fitness category does this client fit in with his current estimated VO2max? A - High B - Good C - Average D - Fair
C - Average
Which of the following has NOT been linked to a reduction in flexibility? A - Extensive muscular hypertrophy B - Older age C - Being female D - All of the above
C - Being female
An individual with a known metabolic disease is classified as what risk stratification? A - Low B - Moderate C - High D - Depends on the number of positive risk factors
C - High
A 17 year old high school senior. She, previously, went to the gym off-and-on but only recently (3 months) has really gotten into powerlifting. She is aspiring to compete in local and regional competitions after training. What is her resistance training status? A - Beginner B - Untrained C - Intermediate D - Advanced
C - Intermediate
A 17 year old high school senior. She, previously, went to the gym off-and-on but only recently (3 months) has really gotten into powerlifting. She is aspiring to compete in local and regional competitions after training. What is her primary resistance training goal? A - Strength B - Hypertrophy C - Power D - Endurance
C - Power
After performing a risk-factor analysis on Kate, you find that she has four positive risk factors and one negative risk factor. She denies any signs or symptoms of undiagnosed chronic disease and has no significant personal medical history. Given this information, which of the following is true in regard to her risk stratification and the need for physician consent in order for her to participate in vigorous exercise at your facility? A - She is considered low risk and therefore can proceed with vigorous exercise without the consent of a physician. B - She is considered high risk and therefore you should obtain a physician's consent prior to having her start vigorous exercise. C - She is considered moderate risk and therefore you should obtain a physician's consent prior to having her start vigorous exercise. D - She is considered moderate risk and there is no need for a physician's consent prior to the start of a vigorous exercise program.
C - She is considered moderate risk and therefore you should obtain a physician's consent prior to having her start vigorous exercise.
A male client's blood pressure is 155/90, what category is he in? A - Normal B - Pre hypertension C - Stage 1 hypertension D - He is dead
C - Stage 1 hypertension
Which of the following groups of individuals would one repetition maximum (1RM) testing be inappropriate? A - College athletes B - Experienced lifters C - Untrained individuals D - None of the above
C - Untrained individuals
Ballistic stretching includes __________ and is associated with a _______ risk of injury. A - stretching to point of mild discomfort; low B - contraction-relaxation techniques; high C - bouncing motions; high D - bouncing motions; low
C - bouncing motions; high
T or F: The Hurdle Step component of the FMS has a clearing test.
False
T or F: The golgi tendon organ acts like a 'spring' within the muscle belly.
False
How PAR-Q risk factors must be checked off before a physician's consent is needed for physical activity? A - 1 B - 4 C - 3 D - 2
D - 2
Total cholesterol above ____ mg/dl is a positive risk factor for cardiovascular disease. A - 60 B - 100 C - 150 D - 200
D - 200
A 17 year old high school senior. She, previously, went to the gym off-and-on but only recently (3 months) has really gotten into powerlifting. She is aspiring to compete in local and regional competitions after training. How much rest would you prescribe for this client in-between sets? A - 30 seconds B - 1 minute C - 1.5 minutes D - 3 minutes
D - 3 minutes
According to the American College of Sports Medicine (ACSM) guidelines, which of the following lab values would meet the threshold criteria for high cholesterol? A - LDL of 115 mg/dl B - HDL of 47 mg/dl C - Total choleterol of 192 mg/dl D - LDL of 143 mg/dl
D - LDL of 143 mg/dl
The acronym to remember pre-activity screening is: A - Mr. Help B - Mr. Healthy C - Ms. Please D - Mr. Please
D - Mr. Please
Data from Medical/Health Questionnaire Female; Age: 45 years; height: 64 inches; weight: 184lbs Smoking status: quit 5 years ago Exercise habits: sedentary Family history: father died of coronary heart disease at 52 Personal history of disease: none Resting heart rate: 104 bpm Resting blood pressure: 132 / 86 mmHg Serum cholesterol: 247 mg/dl HDL cholesterol: 33 mg/dl What is this client's body composition category, according to BMI? A - Underweight B - Normal C - Overweight D - Obese
D - Obese
Which of the following stretching techniques is associated witht the highest degree of pain? A - Active static B - Dynamic C - Passive static D - PNF
D - PNF
Which of the following Skinfold sites does NOT use a vertical fold A - Mid-axillary B - Abdominal C - Thigh D - Subscapular
D - Subscapular
According to the ACSM guidelines, which of the following individuals meets the threshold criteria for counting family history as a positive risk factor? A - a female whose maternal uncle had a heart attack at the age of 88 B - a male whose mother had coronary bypass surgery at the age of 70 C - a female whose father died at the age of 63 from a heart attack D - a male whose father had a heart attack at the age of 48
D - a male whose father had a heart attack at the age of 48
List the proper order of exercises based on the following exercises: wrist curls, bench press, biceps curls A - wrist curls, biceps curls, bench press B - biceps curls, bench press, wrist curls C - bench press, wrist curls, biceps curls D - bench press, biceps curls, wrist curls
D - bench press, biceps curls, wrist curls
T or F: The maximum composite score on the FMS is 20.
False
T or F: A BMI of 28.2 is a positive risk factor for cardiovascular disease.
False
T or F: If you pinch yourself, you are pinching visceral fat.
False
T or F: Power exercises emphasize loading the spine directly or indirectly.
False
T or F: Resistance training can result in an increase in the number of muscle fibers.
False
T or F: Systolic Pressure remains relatively steady during intense exercise while diastolic pressure increases.
False
T or F: The Bod Pod is the "Gold Standard" for assessing body composition.
False
T or F: A larger ratio of waist- to- hip is associated with increased risk for cardiovascular disease
True
T or F: Advanced lifters can safely undergo a resistance training program 7 days a week.
True
T or F: All measurements are taken on the right side of the body for a skinfold test.
True
T or F: An individual who is asymptomatic and has ≤ 1 risk factor does not need physician clearance before engaging in vigorous activity?
True
T or F: Having a range of motion more than 'optimal' can lead to injury.
True
T or F: Individuals with diagnosed heart disease or who have undergone heart surgery should obtain physician consent before beginning an exercise program regardless of the exercise intensity they plan to pursue.
True
T or F: Static stretching has been linked to an impairment in sprint performance in trained athletes.
True
T or F: Training loads of ≥85% 1RM are most appropriate if strength is the primary resistance training goal.
True