Final Exam Fitness Assessment and Design
eccentric
A braking force that resists gravity or decelerates a rapidly moving body segment best describes what muscle action?
false
A circuit resistance training program will likely produce the same increase in aerobic capacity as traditional modes of aerobic training (e.g., cycling, running).
1
A client should be referred to a physician for medical clearance to begin an exercise program if he or she answers yes to _____ or more of the follow-up question(s) on the 2018 PAR-Q+.
3500 kcal
A deficit of approximately how many kilocalories (kcal) is needed to lose one pound of body fat?
High-density lipoprotein (HDL)
A high level of which class(es) of lipoproteins is (are) desirable and though to be protective against coronary heart disease?
functional reach test
A measuring stick placed at the height of the clients acromion process is used for which test?
False
A ratio of high total cholesterol to low HDL-C (TC/HDL-C) is considered protective against coronary heart disease.
90 seconds
A single static stretch sustained for ________________ produces a 30% increase in viscoelastic stretch relaxation and decreases muscle stiffness for up to 1 hour
active stretch
A stretching technique that involves the client moving the body part without external assistance (i.e., voluntarily contracting the muscle) is
>0.50
A waist-to-height ratio of _____ indicates an increased health risk for both men and women of various ethnic groups.
flexometer
A weighted 360° dial strapped to the moveable body segment with a weighted pointer that can be locked in place describes a(n)
40%
According to the ACSM (2018), the appropriate initial exercise intensity for healthy adults is _____ to <90% or HRR, if the client has an initial cardiorespiratory fitness classification of fair to excellent.
True
According to the AHA/ACSM screening algorithm, the client's exercise routine and symptoms or presence of renal, metabolic, or cardiovascular disease determine who needs medical clearance before participating in an exercise program.
10,000 to 12,499
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?
type C
According to the exercise modality classification system presented in the text, cross-country skiing would be in what category?
5% per week; 4% per week; 3% per week
Aerobic endurance may improve as much as _____ during the first month, _____ during the second month, and _____ or less thereafter.
dynapenia
Age related loss of muscle strength is
recent stroke or transient ischemic attack
All of the following are absolute contraindications for exercise testing EXCEPT
improved skill of one particular activity increasing an individual's sense of self-determination
All of the following are considered advantages to multimodal exercise programs EXCEPT the
climate or season
All of the following are considered positive factors related to physical activity participation and exercise program adherence EXCEPT
a dynamometer
All of the following instruments can be used to directly measure static flexibility EXCEPT
16% to 29%
Although body fat standards vary slightly with age and activity level, which of the following ranges best represents a recommended healthy body fat percentage for adult women?
10 years
Although health benefits associated with smoking cessation happen within weeks or months, the relative risk of a former smoker dying from coronary heart disease approximates that of a nonsmoker within ______ of quitting (American heart association 2017)
false
Although obesity is a global health problem, the prevalence of severe obesity (BMI > 40 kg/m2) in the USA has actually been decreasing slightly in the past decade.
low back; hamstring
Although research affirms that the sit and reach test does not validly measure _________ flexibility, it may still be used to provide an indirect measure of __________ length
False
Ankylosis is excessive flexibility in the lumbar region
ry,y' = 0.98; SEE = 2.4%
Assume that the following validity coefficients (ry,y') and standard errors of estimate (SEE) come from body fat prediction equations that are appropriate for your client. Without considering other factors, which equation is best?
No method is clearly better than the others for increasing ROM
Based on recent reviews and meta-analyses, which stretching method is best for increasing range of motion?
kg/m2
Body mass index is reported in which of the following units of measure?
exercise deficit disorder
Children who do not attain at least 60 minutes of moderate to vigorous intensity physical activity on a daily basis are identified as having
True
Core stability training done on unstable surfaces places an emphasis on developing muscular endurance more than muscular strength or power
True
Creating an unstable surface by adding stability balls or suspension systems increases abdominal activation when doing curl ups and planks compared to performing these exercises on the floor
persuasive technology: computer system, device, or application designed to change an attitude or behavior. Example: DDR, dance game gets children to move and increases their physical activity
Define the term persuasive technology and give an example of how this can be used to increase physical activity.
False
Despite health benefits of resistance training, there does not appear to be a dose response relationship for training volume and strength gains. In other words, there is overwhelming evidence that single set resistance training is just as effective as multiple set training for producing strength increases
True
Despite men often having greater absolute increases in muscle size than women following a resistance training program, the relative (percent change) increase in fiber size is similar between men and women.
improvements seen in health benefits are dependent on the volume of physical activity performed
Dose-response relationship means
failure of the heart rate to increase with increased exercise intensity
During a graded exercise test, what other criteria may be used to indicate the attainment of a true ?
on the signal to go
During the timed up and go test, the stopwatch should be started
improvement
During which stage of exercise progression is the rate of progression more rapid and the frequency progressed from 3 to 5 days/wk?
two-component
Estimating body fat percentage from hydrodensitometry is an example of what model of body composition assessment?
android obesity
Excess body fat localized mainly in the upper body is called
False
Exercise alone-without dieting-is typically just as effective at reducing weight as dieting.
F=frequency I=intensity T=time T=type V=volume P=progression
Exercise prescription can be written using the FITT-VP principle. What does each letter stand for?
1000
Exercise volume can be quantified as calories/week (kcal/week) of energy expenditure. The ACSM recommends a minimal aerobic exercise volume of _____ kcal/week.
super set
Exercising the agonistic and antagonistic muscle groups consecutively without rest is termed a
are technically position-independence, accuracy improves if site of attachment must be on a body segment that will be in motion, accuracy improves if device worn at the wrist during slow walking, provide objective measurements of user's compliance with exercise prescription or adherence with physical activity guidelines, have capacity to store many weeks of data, known to misestimate daily energy expenditure
Explain the factors to be considered when using accelerometers to track physical activity
Generally, as the volume of physical activity increases, health benefits continue to increase and disease risk is further reduced.
Explain the term dose-response relationship with regard to the effect that physical activity has on health benefits
True
Fast velocity resistance exercise appears to be superior to traditional resistance training for developing muscle power in older adults
85% of age-predicted maximal heart rate
For coronary heart disease (CHD) screening and classification purposes, what minimal intensity should be attained during a graded exercise test (GXT)?
60
For individuals who have difficulty controlling their body weight, it is recommended they participate in physical activity for ____ minutes per day
55-80% VO2R
For most apparently healthy individuals, which exercise intensity range is recommended for improving cardiorespiratory fitness?
2-3 days/week
For optimal strength gains, each muscle group should be trained
basal metabolic rate (BMR)
For the typical person, which of the following makes up the greatest proportion of total energy expenditure?
Resting energy expenditure (REE)
For the typical person, which variable contributes the most to total energy expenditure?
1000
For weight loss programs, the combined daily caloric deficit due to calorie restriction andextra exercise should not exceed _________ kcal
True
Free weights are recommended over variable resistance machines for determining dynamic 1 RM
True
Having a high level of cardiorespiratory fitness will reduce the risk of coronary heart disease even more than being physically active
False
Higher forces and velocities can be obtained with concentric muscle actions compared to eccentric muscle actions
false
Higher forces and velocities can be obtained with concentric muscle actions compared to eccentric muscle actions
vo2 max-vo2 rest
How is Vo2R calculated?
most of the countries in Africa
In general, which countries have the lowest prevalence of overweight?
False
Increases in HDL-C are in direct response to the intensity of aerobic exercise, and are less dramatic in men than in women
tighter muscles
Individuals with _____________________ have a greater resistance to stretching
True
Isokinetic tests of strength require a slower velocity setting than isokinetic tests of power
true
It is possible for a test to have good reliability but poor validity
recruit physician support; prescribe appropriate exercise intensity; encourage exercising with a friend; have variety in the exercise program; offer positive reinforcement with periodic fitness tests; gain support from family and friends; include optional games in the conditioning program; using progress charts; have a reward system; have innovative, enthusiastic, and knowledgeable exercise leaders
List at least 6 strategies for increasing adherence to an exercise program
isometric endurance tests
Lumbar stability is assessed with a (n)
reactive
Maintaining balance after tripping over an object is an example of _______ balance
isokinetic
Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion defines which muscle action?
the arm is not kept at heart level during measurement
Measuring blood pressure with wrist devices becomes inaccurate if
3.0 to 6.0 METs
Moderate-intensity aerobic activity that noticeably increases heart rate and lasts more than 10 minutes would be equivalent to
body density
Most skin fold prediction equations provide an estimate of
body density
Most skinfold prediction equations provide an estimate of
True
Muscular power declines with age faster than muscular strength or muscular endurance
True
New research suggests that, with overfeeding, adults can experience hyperplasia of adipocytes in certain area of the body in addition to hypertrophy of adipocytes.
5
On average, discontinuous exercise tests take ___ times longer to administer than do continuous tests.
3.5 ml/kg/min
One MET is equal to approximately
it is a reliable measure of static balance for adults and children
One of the advantages of using the timed one-leg stance test is that
80%
Overweight adolescents have a _________ probability of becoming overweight adults if one or both parents are overweight or obese.
True
Pedaling rate (rpm) does not have to remain constant on an electrically braked cycle ergometer in order to maintain a given power output.
True
Perturbation based balance training appears to be more beneficial than traditional static and dynamic balance training for improving reactive balance and reducing the risk of falling
high density lipoprotein cholesterol (HDL-C)
Physical activity is thought to lower all of the following except
reversibility
Positive physiological effects gained through an exercise program can be quickly lost after a few months of detraining. What principle of exercise training does this describe?
Electrogoniometer
Potentiometers or strain gauges that cross the joint and attach to one plastic block taped to the stationary body segment and another block taped to the movable segment describe a(n)
make a concentrated effort to ingest some high-fat foods at every meal in order to maintain a sufficient amount of calories for muscle gain
Proper guidelines for exercise prescription for weight gain for novices includes all of the following EXCEPT:
dual-energy X-ray absorptiometry and densitometry
Reference measures of body composition are obtained in the laboratory through the use of which measures?
It is a protective or negative risk factor (subtract 1 from the tally).
Regarding coronary risk factor analysis, what is the significance of a high HDL-C value (> 60 mg/dL)?
False
Research documents that wearable activity monitors (e.g., accelerometers) consistently have a very large effect on weight loss such that those wearing these devices are more active and lose substantially more weight than study participants that do not wear activity monitors.
True
Research shows that interactive video games ("exergaming") may increase energy expenditure, produce some health benefits, and serve as a transition to actually participating in sports or physical activity
True
Research suggests that balance training will help to prevent falls in older adults and reduce the risk of ankle sprains in athletes
False
Research suggests that even a small amount of balance training (accumulating 10 hours) offers a protective effect against falling for older adults
true
Research supports the idea that smartphone apps that allow the phone to be used as an inclinometer can provide reliable and valid range of motion measurements
greater
Resistance to elongation is _____________ for rapid stretching compared to slow static stretching
fat free mass; resting energy expenditure
Resistance training plays an important role in preserving _______ and increasing ___________, especially for overweight older adults on a weight loss diet.
False
Resting heart rate is one of the best indicators of cardiorespiratory fitness.
active static
Slowly bending forward at the waist until you feel muscle tension in the hamstrings and then holding that position for 30 seconds would be an example of what type of stretching?
False
Smart devices are suitable for data collection when conducting field tests to estimate maximal aerobic capacity.
false
Smart devices are suitable for data collection when conducting field tests to estimate maximal aerobic capacity.
true
Smoking is the largest preventable cause of disease and premature death
aid in health screening, develop fitness profiles, identify strengths and weaknesses, determine goals, aid in exercise program design and exercise prescription, evaluate progress
State at least four reasons why an exercise professional should administer fitness tests to clients
false
Static stretching is the preferred style of warm-up before engaging in aerobic exercise.
100 bpm
Tachycardia is a fast heart rate and is defined as a resting rate that exceeds
True
Talk tests (the ability to talk while exercising) are related to ventilatory threshold and have been validated as a method for assessing cardiorespiratory exercise intensity.
false
The %HRmax method tends to give a higher value than the %HRR method for a given intensity.
two days/week; 8 to 12; 8 to 10
The ACSM (2018) recommends moderate-intensity (RPE 5-6) to vigorous-intensity (RPE 7-8) exercise at least _______________to improve the muscular fitness of older adults; prescribe 1 to 3 sets of ___________ repetitions for _____________ different exercises each workout.
2 to 4; 60 seconds
The ACSM (2018) recommends performing _______________ repetitions of each stretching exercise and accumulating a stretching duration of ______________ for each exercise
True
The ACSM guidelines of 30 minutes of moderate-intensity physical activity daily (150 min/week) for health benefits may not be enough exercise to prevent weight gain or regain after weight loss.
True
The ACSM metabolic equations allow for the estimation of for steady-state work but should not be used to estimate .
True
The ACSM recommends an intensity of <= 50% of 1-RM for developing muscular endurance
two or three days per week
The ACSM recommends performing neuromotor exercises involving balance, agility, coordination, and gait to help reduce falls
5 minutes
The Canadian Society of Exercise Physiologists do not recommend prolonged (>60 sec) static stretching if the activity will take place within _________ of the stretch
True
The Nintendo Wii balance board is a low cost alternative to expensive force platforms, providing reliable and valid measures of center of pressure
False
The OMNI scale is an alternative to blood pressure measurements during a graded exercise test.
static balance while standing
The Romberg test measures
are performed while maintaining lumbopelvic stability in a neutral position
The Sahrmann Core Stability Test consists of a series of movements that
chair sit and reach
The Senior Fitness Test, developed by Rikli and Jones (2013), includes two measures of flexibility for older adults-the ____________________________ and the back scratch test
ventricular repolarization
The T wave of an electrocardiogram corresponds to what electrical activity?
isometric muscular endurance of the trunk flexors
The V-sit test can be used to assess
trunk flexors
The V-sit test can be used to assess the isometric endurance of the
cardiorespiratory endurance
The ability of the heart, lungs, and circulatory system to supply oxygen and nutrients efficiently to working muscles is known as
reactive balance
The ability to compensate and recover from perturbations while standing or walking reflects what kind of balance?
15.0
The average %BF value for adult men (20-29 yr) is approximately ________%.
True
The benefits of an exercise-dieting combination for weight loss compared to losing weight through dieting only includes the risk of weight regain being reduced and long-term weight loss being more likely when exercise is part of the weight management strategy.
Boyle's Law
The bod pod relies on
V, I, III, II, IV
The correct order for the steps for 1-RM testing are: I. Following a brief rest, do a second warm-up set of 3-5 repetitions at 60-80% of estimated 1-RM.II. Conservatively increase the weight until failure. III. After 3-5 minutes rest, attempt the 1-RM.IV. The weight recorded as 1-RM is the greatest weight successfully lifted.V. Do a warm-up set of 5-10 repetitions at 40-60% of estimated 1-RM.
III, I, V, II, IV
The correct order for the steps for vertical jump testing are: I. Increase the height of the vane stack. II. Repeat for a total of 3 trials. Use the best score.III. Set the Vertec with the bottom vane at a known height and establish the reach height of the client by having the client touch the highest vane while standing flat-footed.IV. Subtract the jump score from the reach height to obtain the vertical jump score.V. Have the client use a countermovement (swing arms and quickly eccentrically load the quadriceps) to jump as high as possible, and record the height of the highest vane reached.
False
The criteria for an optimal or desirable total cholesterol classification is a value < 240 mg/dL.
15%
The difference in strength between the right and left sides of the body should be no more than
True
The magnitude of the reliability coefficient cannot exceed 1.0
False
The muscle balance ratio for all agonist and antagonist muscle groupings in the body (e.g., elbow extensors and flexors, nee extensors and flexors, etc.) is 1:1
False
The noncommunicable disease risk associated with physical inactivity alone is equal to that of obesity
8;12
The optimal duration to reach using a continuous protocol GXT should be _____ to _____ minutes (excluding client preparation and cool-down).
an example of a reactive balance test
The postural stress test is
diminishing returns
The principle of __________ states that the rate and extent of physical fitness improvements will decline as people get closer to their genetic limits
detect the presence or indication of disease
The purpose of the health evaluation is to
false
The recommended procedure for skinfold measurements is to let go of the fold once the jaws of the caliper are placed on the skin.
children; the elderly
The relative body fat of ______________ and _________________will be systematically overestimated using two-component model equations.
True
The relative height of the center of gravity is typically lower in women compared to men
bicep curl; 30 second chair stand
The senior fitness test assesses the physical capacity and functional fitness of older adults (60-94 yr) and includes the ______________________ for upper body strength and _______________________ for lower body strength
true
The taller the client, the greater the impedance to the flow of an electrical current through the body.
> 500 to 1,000
The target volume of exercise for adults as recommended by ACSM is _______ MET min/wk?
true
The tension within the muscle-tendon unit decreases over time as a static stretch is being held
grade, resting energy expenditures, and speed
The total rate of energy expenditure (gross ) during steady-state treadmill walking or running is a function of which three components?
fat and fat free
The traditional two-component model of body composition separates the body into which two components?
1.10 g·cc-1
The two-component model of body composition assessment assumes a fat-free body density of
false
The universal goniometer provides a global measure of total body flexibility with a single measurement
True
The volume of physical activity recommended for reducing disease risk may not be sufficient for preventing weight gain
false
There is a good validity and reliability for apps designed to track heart rate during exercise
False
There is very little interindividual variability in HRmax among people of the same age.
auxotonic
This muscle action is defined as variable tensions caused by changing velocities and joint angles that occur when lifting free weights
Proprioceptive Neuromuscular Facilitation (PNF)
This stretching technique often involves a partner and combines a muscle contraction followed by passive stretching of the targeted muscle group
8 to 12; 15 to 25
To develop muscle strength and muscle mass, the American College of Sports Medicine (ACSM 2018) recommends selecting a resistance that allows the individual to complete ____________ repetitions per set, and to improve muscular endurance, a lower resistance (<50% 1-RM) and __________ reps are recommended.
150; 75
To reduce the risk of cancer, the 2017 guidelines of the American Cancer Society recommend participating in a minimum of ___min/week of moderate-intensity physical activity, ___min/week of vigorous-intensity physical activity, or an equivalent combination thereof
bioelectrical impedance analysis (BIA)
Total body water can best be estimated from which method?
improving strength of hip flexors
Traditional low back programs have been prescribed for all of the following purposes EXCEPT
18.5 kg/m2
Underweight has been defined as a BMI value less than
5-6
Using the 10-point RPE scale, which range corresponds to moderate intensity?
about 35%
Using the body mass index (BMI) classification, what is the prevalence of obesity in the United States?
from static stretching with the stretch held at a constant torque
Viscoelastic creep, an elongation of the muscle-tendon unit, is most likely to occur
Meal consumption before testing can increase the mean bone mineral content value in women.
What are special considerations when using the DXA method?
1 mile to 1.5 miles
What distance do the most widely used field tests to estimate that involve running or walking cover?
increased visceral adipose tissue relative to subcutaneous adipose tissue
What does it mean to have a normal BMI yet be metabolically obese?
a form that a physician reviews to determine if the client is cleared for physical activity participation
What is an ePARmed-X+?
Strength for dynamic movements
What is defined as the maximal force generated in a single contraction at a specified velocity?
body volume
What is measured by the underwater weighing and air displacement plethysmography procedures?
initial conditioning (1 to 6 weeks), improvement (4 to 8 months), and maintenance (regular long-term basis)
What is the correct order and time period for the stages of progression in an exercise program?
directly measured maximal oxygen uptake
What is the criterion measure or gold standard of cardiorespiratory fitness?
number of legs tested at one time
What is the difference between the standard sit and reach test and the back saver sit and reach test?
V, I, II, IV., III
What is the proper testing sequence when assessing the following fitness variables in a single session?I: body composition and balanceII: cardiorespiratory enduranceIII: flexibilityIV: musculoskeletal fitnessV: resting blood pressure and heart rate
to estimate how much the cuff needs to be inflated to determine systolic blood pressure with the auscultatory technique
What is the purpose of inflating the cuff and noting by palpation when the pulse disappears?
139
What is the target heart rate for a 44-year-old client with a resting HR of 71 bpm exercising at 65% of HRR?
3750 pounds
What is the training volume of a client who did 3 sets of 10 repetitions per set with a resistance of 125 pounds?
endurance conditioning (20-60 min)
What phase of the aerobic exercise program is performed between the warm-up and cool-down?
walking and running
What type of aerobic exercise mode is best to maximize fat loss in females?
meticulous identification of traditional skin fold sites is important
When assessing body composition using an A-mode ultrasound device, which of the following is true?
12-minute swim test
When choosing an alternative field test, which test is the least preferable?
Administer the PAR-Q+, evaluate client's medical history, evaluate client's lifestyle profile, and measure client's resting blood pressure and heart rate.
When conducting a comprehensive health evaluation, which of the following is in the correct sequence for the step-by-step procedures?
do not apply heavy pressure to the carotid site because this may cause a reflex slowing of the heart rate
When determining heart rate by palpation,
24 to 48 hours after exercise
When does the pain typically occur in delayed onset muscle soreness
False
When performing a biceps curl with a constant resistance (e.g., 25 pounds) the tension produced by the biceps brachii is constant throughout the range of motion
False
When taking blood pressures during exercise, instruct the client to grasp the bike handlebars or the handrails on the treadmill to facilitate the measurement.
right leg
Where is the ground electrode for a 12-lead electrocardiogram placed?
rope skipping
Which exercise mode is probably least appropriate for a sedentary individual who is just beginning an aerobic exercise program?
1.0 mile run/walk
Which field test is widely used to assess the cardiorespiratory fitness of children 5 to 17 years of age?
relative vo2 max
Which is used to compare fitness levels of individuals differing in body size?
hydrostatic weighing
Which method of body composition assessment is likely to be the most difficult for the client to perform?
elliptical training
Which modality is a viable substitute for treadmill and stair climbing activity, based on vo2 max values and RPE response?
mercury column sphygmomanometer
Which noninvasive method of blood pressure measurement has the greatest validity?
I, II, III, and IV
Which of the following affects resting metabolic rate (RMR)?I: ageII: body sizeIII: body compositionIV: gender
climbing stairs
Which of the following applications for activities of daily living can be tested using the chair sit-and-reach test?
II and III
Which of the following are tests of muscular power?I: 1-RM bench pressII: countermovement vertical jumpIII: standing long jumpIV: YMCA bench press
Approximately half of the body's total fat is located subcutaneously in men and women.
Which of the following assumptions regarding the skinfold method (SKF) of calculating relative body fat is NOT correct?
cycling indoors (type A); running (type B); swimming (type C); hiking (type D)
Which of the following correctly match the exercise with the activity type?
IV only
Which of the following exercises is NOT recommended in a low back care exercise program?I: curl-upsII: lumbar extension with pelvic stabilizationIII: pelvic tiltIV: supine straight-leg raises
one designed specifically for her
Which of the following identifies the best aerobic exercise program design for your client?
free weights have smaller weight increments to measure strength more accurately
Which of the following is NOT a disadvantage of using free weights for testing dynamic muscle strength?
alter the order of multijoint exercises performed
Which of the following is NOT a recommendation to avoid plateaus and ensure continued strength improvements throughout a resistance training program?
it is permissible for the spotter to be weaker and shorter than the client performing the exercise
Which of the following is NOT a tip from the NSCA for spotting free weight exercise?
measurements have been shown to be almost twice as accurate when using the electrogoiometer over a universal goniometer
Which of the following is NOT an advantage of using electrogoniometers over universal goniometers and digital goniometers?
gradually push beyond the pain-free ROM
Which of the following is NOT recommended as a progression strategy to improve flexibility?
it includes agility and speed training
Which of the following is NOT true about functional training?
It makes use of global positioning system (GPS) technology to track small movements in the body
Which of the following is NOT true about the direct (laboratory) method of balance assessment
the majority of exercises require a partner
Which of the following is NOT true regarding balance training programs?
STEP tool
Which of the following is a convenient cardiorespiratory fitness field assessment suitable for health care professionals to use in an office setting?
Unipedal Stance Test
Which of the following is an indirect (field) measure of static balance?
reduce the resistance for prepubescent children who cannot perform a minimum of 8 reps
Which of the following is correct regarding resistance training with youth?
high HDL-C value
Which of the following is not a risk factor for metabolic syndrome?
It is the preferred method for estimating total body water.
Which of the following is not true of dual-energy X-ray absorptiometry?
For continued improvement, the cardiopulmonary system must be systematically overloaded with periodic increases in frequency, duration, and intensity of the exercise
Which of the following is true regarding progression of exercise?
I and IV
Which of the following is(are) true of android obesity?I: upper-body obesityII: pear-shapedIII: more characteristic of females than malesIV: associated with increased risk of CHD
Extend the warm-up to more than 3 minutes.
Which of the following modifications to a standard GXT is recommended when testing the cardiorespiratory fitness of older adults?
use plastic calipers if you are an inexperienced skin fold technician
Which of the following recommendations for skinfold technicians is NOT correct?
Limit the use of descriptive data when designing a weight loss program to set reasonable goals for clients.
Which of the following should NOT be done to ensure that weight loss is a result of the loss of body fat rather than lean body tissue?
chair
Which of the following sit and reach tests were designed specifically for older adults (60-90 yr)?
Training intensity should not exceed 80% of 1 RM
Which of the following statements best describes the recommendations for resistance training programs for children?
it is a safe and recommended method for resistance training for individuals with CHD and hypertension
Which of the following statements regarding an isometric strength training program is false?
Dehydration leads to an underestimation of fat-free mass.
Which of the following statements regarding the accuracy of bioimpedance measures is correct?
The risk of falls is significantly greater for individuals who stop walking when talking
Which of the following statements regarding the gait velocity test is correct?
using a vibration device during static stretching exercise may increase range of motion beyond what is obtainable through static stretching only
Which of the following statements regarding vibration-aided static stretching is correct?
Tinetti performance-oriented mobility assessment (POMA)
Which of the following test batteries contains 14 performance based items and is scored on a scale ranging from 0 to 2?
multistage 20-meter shuttle run
Which of the following tests was developed to estimate the aerobic capacity of children and therefore would be most appropriate and likely most accurate for estimating the of a 12-year-old?
I and II
Which of the following units of measure is (are) used for quantifying absolute ?I: L·min-1II: ml·min-1III: ml·kg-1·min-1IV: ml·kgFFM-1·min-1
whether or not the client uses a nose clip during the procedure
Which of the following variables is not likely to affect the underwater weighing procedure?
failure of heart rate to increase with increasing workload
Which of the following would be an indication to terminate a graded exercise test before the client reaches the predetermined end point?
A client on medication for heart disease
Which prospective participant needs to obtain a physical examination and signed medical clearance from a physician before starting an exercise program?
postural stress test
Which reactive balance test scores on a 9 point scale?
preparation
Which stage of motivational readiness for changing exercise behavior is a client in when he is exercising but not doing the recommended amount of physical activity?
it produces little or no muscle soreness compared to other traditional forms of training
Which statement about isokinetic training is true?
the energy cost of sitting quietly
Which statement best defines a MET?
Research consistently demonstrates that exercise results in greater weight loss than dieting.
Which statement is NOT correct regarding the influence of physical activity on weight loss?
use test results to identify muscle groups in need of improvement
Which statement is correct regarding the administration of flexibility testing?
Individuals with high fat-free mass and total body weight have less resistance to current flowing through their bodies than those with lower fat-free mass.
Which statement regarding bioelectrical impedance analysis (BIA) is correct?
ACSM recommends the use of discontinuous training for symptomatic individuals who are able to tolerate only low-intensity exercise for short periods.
Which statement regarding discontinuous training is correct?
strength gains are specific to the joint angle used during training
Which statement regarding isometric exercise is correct?
ballistic
Which stretching technique triggers muscle spindles to respond with a contraction (i.e., stretch reflex) and an increased resistance to stretch in the targeted muscle group?
create a test environment that is private, quiet, and comfortable
Which suggestion should be followed in order to minimize a client's test anxiety and ensure valid test data and efficiency?
pyramiding
Which term describes a light to heavy system of lifting weights up to 6 sets of each exercise?
push up
Which test does the ACSM recommend using to assess upper body endurance?
limits of stability test
Which test is a measure of the maximum excursion of the center of gravity to assess the degree to which the individual is able to lean in several directions while maintaining balance over a fixed supporting base?
back saver sit and reach test
Which test was designed to measure the flexibility of one hamstring at a time and relieve discomfort caused by vertebral compression?
star excursion balance test
Which test would be most appropriate for assessing the dynamic postural control of a collegiate soccer player?
arm curl and 30 second chair stand
Which two exercises are included in the Senior Fitness Tests (Rikli and Jones) to assess the functional muscular fitness of older adults (60-94 yr)?
generalized prediction
Which type of equation is developed using diverse, heterogeneous samples and accounts for differences in physical characteristics by including these variables as predictors in the equation?
ballistic
Which type of stretching places a greater strain on the muscle and may cause microscopic tearing of muscle fibers and connective tissue?
V-sit or YMCA
Which variation of the sit and reach test includes a yardstick taped on the floor?
It is a good way to determine the client's functional aerobic capacity.
Why might a graded exercise test (GXT) be useful for a client interested in starting an exercise program?
preparation
Your client is exercising but only lightly on the weekends. This would place her at what stage for motivational readiness for making an exercise behavior change
178 lb
Your client's current weight, fat-free mass (FFM), and body fat percentage (%BF) is 202 lb, 149.5 lb, 26%, respectively. His goal is a %BF of 16%. Assuming no change in FFM, what is his target weight?
viscous deformation
___________________ is proportional to the speed at which the tension is applied
true
actual muscle length can be increased with active static stretching
bicycling at 8 mph
all of the following are considered to be vigorous intensity aerobic activities (>6.0 METs) EXCEPT
body mass/ body volume
body density is defined as
false
despite the notion that weak abdominal muscles contribute to low back pain, body mass index (BMI) is not related to low back pain
true
during passive stretching, the muscle being stretched does not contract, but during active stretching, the lengthened muscle contracts during the stretch
passive static stretch
if a client relaxes the targeted muscle group as the personal trainer moves the body part through a ROM, you would be observing
larger adult
if the arm circumference is 35 cm, the recommended cuff to use is for an
true
if trying to increase ROM by passive stretching, it is recommended that this method of stretching be done daily because the muscle tendon stiffness quickly adapts to this type of stretching
ballistic
in a comparison of stretching techniques, which method has good practicality, high risk of injury, and poor efficiency?
dynamic
in comparison of stretching techniques, which method has excellent practicality, medium risk of injury and good efficiency?
the linear periodization model
increasing intensity while decreasing training volume as the lifter progresses through mesocycles would best describe
true
long term PNF stretching enhances stretch tolerance, allowing more force to be applied to the muscle before the individual feels pain
true
physical activity level is thought to be a more important determinant of flexibility than gender, age, and body type
true
research suggests that total stretching time may be more important than the duration of each stretch for increasing flexibility
true
the alternative approach to low back care places an emphasis on increasing lumbar stability and core muscular endurance rather than muscular strength
false
the maximal test duration (maximal score) for the unipedal stance test is 60 seconds
true
the tension within the muscle-tendon unit decreases over time as a static stretch is being held
false
there is a great amount of evidence that increasing flexibility will substantially decrease the risk of musculoskeletal injury
false
vo2 max can be increased with short-duration, high-intensity interval training (HIT); however, this popular training method is not effective at reducing CHD risk factors.
pelvic stabilization
what is a key requirement for strengthening the lumbar extensors?
timed up and go test
which of the following would be best for measuring the functional ability of older clients?
gate control theory
which theoretical mechanism, which describes what occurs when two stimuli such as pain and stretch activate their respective receptors simultaneously, may help to explain longer term adaptations from PNF stretching?
false
you can never develop too much flexibility
