Section 6 Review
According to the text, what percentage of Americans older than the age of 20 years are either overweight or obese? 0.72 0.92 0.62 0.22
0.72
What BMI score is considered within normal limits? 35 to 39.9 25 to 29.9 30 to 34.9 18.5 to 24.9
18.5 to 24.9
When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less? 0.5 in. 2 in. 1.5 in. 1 in.
2 in.
How many minutes of vigorous exercise in hot, humid environments should children be restricted to (including frequent rest periods)? 45 minutes 90 minutes 30 minutes 60 minutes
30 minutes
Which of the following is an example of linear periodization? Phase 4 and 5, each trained 2 days per week Phases 1 and 5 every other day 4 weeks in Phase 1 followed by 4 weeks in Phase 2 Phase 1, 2, and 5, each trained 1 day per week
4 weeks in Phase 1 followed by 4 weeks in Phase 2
What two activities are part of a client's warm-up? Flexibility and cardio Core Plyometrics Resistance
Flexibility and cardio
Which of the following core exercises best suits stabilization training? Repeat step-ups Floor bridge Deadlifts Barbell chest press
Floor bridge
Extension of the shoulder is common in many pulling movements. Which of the following muscles is involved? Latissimus dorsi Gluteus maximus Anterior deltoid Pectoralis major
Latissimus dorsi
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization? Nonlinear periodization Linear periodization Undulating periodization Localized periodization
Linear periodization
What is another term for the annual training plan that outlines the entire year's worth of programming? Megacycle Mesocycle Microcycle Macrocycle
Macrocycle
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next? Phase 5 Phase 4 Phase 2 Phase 3
Phase 2
What phase of the OPT model would hypertrophy fall under? Phase 2 Phase 1 Phase 3 Phase 5
Phase 3
Which phase of the OPT model introduces lifting near or at maximal intensity? Phase 3 Phase 2 Phase 4 Phase 5
Phase 4
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises? Phase 5 Power Phase 1 Stabilization Endurance Phase 3 Muscular Development Phase 4 Maximal Strength
Phase 5 Power
In which population is type 1 osteoporosis most prevalent? Men under the age of 50 Adolescent girls Postmenopausal women Women under the age of 50
Postmenopausal women
When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations? Power Stabilization endurance Muscular development Strength endurance
Power
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism? Skill development Warm-up Resistance training Activation
Resistance training
What is the primary goal of repeating flexibility training during a cool-down? Increase maximal strength Improve sports skills Restore optimal length-tension relationships Correct muscle imbalances
Restore optimal length-tension relationships
What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs? Osteoporosis Peripheral arterial disease Restrictive lung disease Rheumatoid arthritis
Restrictive lung disease
What is a joint disease in which the body's immune system mistakenly attacks its own tissue, causing an inflammatory response? Osteopenia Osteoporosis Rheumatoid arthritis Osteoarthritis
Rheumatoid arthritis
The TRX® Rip Trainer would most likely be utilized for which type of movement? Rotation Inversion and eversion Abduction and Adduction Flexion and extension
Rotation
Which of the following terms can be defined as relating to one side of the body? Unilateral Contralateral Ipsilateral Bilateral
Unilateral
What are the current physical activity recommendations for youth? 30 minutes of moderate to vigorous physical activity per day 40 minutes of moderate to vigorous physical activity per day 60 minutes of moderate to vigorous physical activity per day 50 minutes of moderate to vigorous physical activity per day
60 minutes of moderate to vigorous physical activity per day
Kettlebells were first used in which setting? As a unit of measurement on market and farming scales The Russian military Eastern European gymnastic programs By the Greeks and Egyptians as a training tool for gladiators
As a unit of measurement on market and farming scales
Which of the following modalities has the potential to be used effectively in every phase of the OPT model? TRX Rip Trainer Suspended bodyweight training Terra-Core Cable machines
Cable machines
Which of the following is a characteristic of undulating periodization? Increasing intensity while decreasing volume Consistent in its approach Changing acute variables on a weekly basis Predetermined timelines
Changing acute variables on a weekly basis
What disease is a condition of altered airflow through the lungs, generally caused by airway obstruction due to mucus production? Type 2 (secondary) osteoporosis Chronic obstructive lung disease Type 1 diabetes Type 2 diabetes
Chronic obstructive lung disease
Which component of an OPT workout is intended to help preserve client autonomy? Activation Cool-down Resistance Client's choice
Client's choice
Most bodyweight training exercises are considered which type of movements? Open-chain movements Suspended bodyweight movements Closed-chain movements Loaded movements
Closed-chain movements
Regarding free-weight training, which of the following is the most accurate statement? Free weights may improve dynamic joint stabilization and proprioception. Free weights are less intimidating than machines for those new to exercise. Training with free weights always requires the fitness professional to be a spotter. Free-weight training is often safer for a new user when compared to machines.
Free weights may improve dynamic joint stabilization and proprioception.
What is defined as a consistently elevated blood pressure? Hypoglycemia Hypotension Hyperglycemia Hypertension
Hypertension
What is the primary adaptation for the Muscular Development phase of the OPT model? Hypertrophy Speed Stabilization Power
Hypertrophy
What is defined as the state of deficient glucose in the bloodstream? Hypotension Hyperglycemia Hypoglycemia Hypertension
Hypoglycemia
Which core exercise is most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise? Stability ball Russian twist Supine reverse crunches Supine floor crunches Incline plank
Incline plank
Proper abdominal crunches on a stability ball allows for: Less range of motion as compared to traditional floor crunches Increased spinal extension due to the curvature of the ball Greater support and safety for elderly clients Greater range of motion, allowing for increased spinal flexion
Increased spinal extension due to the curvature of the ball
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what? Exercises Movement patterns Phases Sports skills
Movement patterns
What must older adults complete prior to initiating an exercise program with a Certified Personal Trainer? Overhead squat assessment Dietary assessment An annual physical PAR-Q+
PAR-Q+
A Certified Personal Trainer may seek further proprioceptive development in which of the following phases? Phase 3 Phase 1 Phase 4 Phase 5
Phase 1
The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what? Prepare their clients to perform 1RM before moving on to dumbbells or other advanced modalities Regress their clients to less-challenging movements and utilize more dumbbells Progress their clients to more proprioceptively enriched exercises Increase muscle size before moving their clients to Phase 2
Progress their clients to more proprioceptively enriched exercises
Selectorized machines provide all the following benefits except for which one? Are often less intimidating than free weights for novice exercisers Are often accompanied by instructional diagrams or pictures Offer users the ability to change resistance easily Provide an increased range of motion
Provide an increased range of motion
Which of the following is considered a closed-chain exercise? Biceps curls Push-ups Lat pulldown Machine leg extension
Push-ups
Which of the following is an appropriate assessment for a senior client who is sedentary? Shark skill test Davies test Landing Error Scoring System (LESS) test Pushing test
Pushing test
Which of the following best describes the term power? Joint protection Muscle growth Rate of force production Sport-specific skills
Rate of force production
An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following? Strive for 20 to 30 minutes of continuous aerobic exercise daily. Avoid walking and jogging and opt for cycling. Substitute self-myofascial release for static stretching. Avoid aerobic exercise for lower extremities.
Strive for 20 to 30 minutes of continuous aerobic exercise daily.
Balance is best described as which of the following? The ability to maintain control of the body while in a static position The ability to change direction quickly and accelerate The ability to control the motion of the spine over a given longer duration Increased ability to overcome the force of gravity during jumping
The ability to maintain control of the body while in a static position
Proprioception is best described as which of the following statements? The resistance to the external disruptions to one's postural equilibrium The body's ability to sense body position and limb movements The brain's positional awareness of the limbs, head, and trunk both at rest and in movement Awareness of the body's position as it moves through multiple planes of motion
The body's ability to sense body position and limb movements
What is atherosclerosis? The state of elevated glucose in the bloodstream The processes by which plaque is formed in arteries leading to reduced blood flow The state of deficient glucose in the bloodstream. A normal physiologic process of aging that results in arteries that are less elastic and pliable
The processes by which plaque is formed in arteries leading to reduced blood flow
What type of diabetes occurs when specialized cells in the pancreas (called beta cells) stop producing insulin? Type 1 Prediabetes Type 2 Gestational
Type 1
What type of periodization uses changes in volume and intensity on a daily or weekly basis? Mesocycle Macrocycle Linear Undulating
Undulating
Which of the following is the most accurate statement regarding proprioceptive modalities? Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous. Proprioceptive modalities have not been shown to help improve balance. Using heavy weights while performing exercises on proprioceptive modalities has been shown to be safe and effective. Proprioceptive modalities should be used only with the most advanced clients.
Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.
