ACSM Domain 2
a standing pendulum leg swing is considered what type of stretch? a.) dynamic b.) ballistic c.) static d.) passive
a.) dynamic why? dynamic stretches usually involve controlled movements
which of the following muscles exerts an upward pull on the posterior surfaces of the pelvis resulting in a neutral pelvic position? a.) erector spinae b.) rectus abdominis c.) hamstrings d.) hip flexors
a.) erector spinae
which of the following exercise protocols is most appropriate for a client who wants to increase muscular hypertrophy? a.) four sets, 80% 1-RM; 10 repetitions per set; five days per week b.) Three sets, 85% 1-RM; 4 repetitions; six days per week c.) Six sets, 60% 1-RM; 5 repetitions; four days per week d.) Five sets, 40% 1-RM, 15 repetitions, three days per week
a.) four sets, 80% 1-RM; 10 repetitions per set; five days per week (found pg. 126)
what are the four phases of traditional linear periodization? a.) hypertrophy, strength/power, peak, and recovery b.) strength/power, hypertrophy, recovery, and peak c.) hypertrophy, recovery, strength/power, and peak d.) strength/power, hypertrophy, peak, and recovery
a.) hypertrophy, strength/power, peak, and recovery
which of the following BEST describes the physiological principle associated with the Valsalva maneuver? a.) It increases intrathoracic pressure, which results in decreased stroke volume b.) It decreases intrathoracic pressure, which results in decreased stroke volume c.) It increases intrathoracic pressure, which results in increased stroke volume d.) It decreases intrathoracic pressure, which results in increased stroke volume
a.) it increases intrathoracic pressure, which results in decreased stroke volume
an example of an open chain exercise is the: a.) leg extension b.) pull-up c.) push-up d.) squat
a.) leg extension REVIEW THIS (found pg. 124)
the MOST important principle regarding core training is to: a.) maintain cocontraction of the deep stabilizers b.) tighten the involved muscles during dynamic movements c.) emphasize strength of the posterior chain musculature d.) emphasize strength of the anterior chain musculature
a.) maintain cocontraction of the deep stabilizers
there is some evidence to suggest that static stretching may contribute to a decrease in: a.) muscle extensibility b.) muscular hypertrophy c.) muscular strength d.) muscle elasticity
c.) muscular strength why? (found pg. 169)
when exercising in the heat, which material works best to keep the body cool? a.) coolmax b.) polyester c.) cotton d.) nylon
a.) coolmax
during gait, you notice that your client tends to put weight on the lateral edge of the feet. this is mostly because the client cannot _______ the foot properly a.) dorsiflex b.) supinate c.) plantarflex d.) pronate
a.) dorsiflex why?
Which of the following durations for the plank exercise is MOST appropriate for a beginner client? a.) 15 seconds b.) 30 seconds c.) 75 seconds d.) 45 seconds
a.) 15 seconds
How many repetitions per exercise should be performed for enhanced muscular endurance? a.) 15 to 20 b.) 1 to 2 c.) 3 to 6 d.) 8 to 12
a.) 15 to 20
Overweight or obese clients who are seeking to lose weight should perform a minimum of ____ minutes of moderate-intensity exercise each week a.) 250 b.) 480 c.) 360 d.) 120
a.) 250 (found pg. 218)
a 29-year-old male has a bench press weight ratio of 1.48. What rep range would you start him with? a.) 8 to 12 b.) 10 to 15 c.) 15 to 20 d.) 4 to 6
a.) 8 to 12 (found pg. 108)
a 33-year-old male who comes to you with previous weight-training experience seeking to enhance general muscular fitness would benefit from how many repetitions per exercise? a.) 8 to 12 b.) 15 to 20 c.) 4 to 6 d.) 1 to 3
a.) 8 to 12 (found pg. 126)
Which of the following hormones is released by the kidneys in response to an ascent to altitude? a.) Erythropoietin b.) Angiotensinogen c.) Aldosterone d.) Antidiuretic hormone
a.) Erythropoietin
The amount of aerobic activity recommended for older adults is: a.) about the same that is recommended for all adults b.) slightly less than is recommended for all adults c.) about the same that is recommended for all adults but with an emphasis on vigorous activity d.) slightly more than is recommended for all adults
a.) about the same that is recommended for all adults (found pg. 315)
The MOST accurate fact regarding energy drinks is that they: a.) are typically high in sugar b.) have shown some evidence as an ergogenic aid c.) provide a safe limit of caffeine d.) should be consumed in moderation
a.) are typically high in sugar
Which of the following is a benefit of acclimatization of exercise to a cold environment? a.) maintenance of hand and foot temperature b.) increased levels of cortisol c.) maintenance of serum glucose d.) increased levels of circulating catecholamines
a.) maintenance of hand and foot temperature (found pg. 96)
Your client, who is a novice exerciser, wants to begin resistance training in preparation for a one-month backpacking trip he will be taking through the Rocky Mountains. Which of the following training sets and reps would be appropriate for the first few weeks of training? a.) one to three sets of 8 to 12 reps b.) two to four sets of 4 to 6 reps c.) three to five sets of 15 to 20 reps d.) three to five sets of 4 to 6 reps
a.) one to three sets of 8 to 12 reps (found pg. 124)
the muscles involved in a dumbbell fly and cable fly are the: a.) pectoralis major and anterior deltoid b.) latissimus dorsi and teres major c.) anterior deltoid and latissimus dorsi d.) teres major and pectoralis major
a.) pectoralis major and anterior deltoid
which of the following routines is an example of specificity training for a runner? a.) resistance training for the entire body, three times per week, using 15 to 20 reps b.) resistance training for the entire body, most days of the week, using 6 to 8 reps c.) resistance training for the upper body, three times per week, using 8 to 12 reps d.) resistance training for the lower body, three times per week, using 4 to 8 reps
a.) resistance training for the entire body, three times per week, using 15 to 20 reps why? (found pg. 114)
Which type of routine would be BEST for a client with low back pain? a.) restorative exercise designed to improve the structural integrity of the lower trunk b.) stretching all the lower trunk and lower leg muscles c.) flexion and rotation exercises of the trunk to increase strength d.) light rowing machine work to strengthen the low back
a.) restorative exercise designed to improve the structural integrity of the lower trunk (found pg. 277)
which of the following muscles are involved in protraction of the scapulothoracic joint? a.) serratus anterior and pectoralis minor b.) rhomboids and serratus anterior c.) trapezius and pectoralis minor d.) trapezius and rhomboids
a.) serratus anterior and pectoralis minor
which muscle fiber type is predominant in a 10,000 meter runner? a.) type 1 b.) type IIa c.) type IIb d.) type IIx
a.) type 1 (found pg. 105)
which of the following alters the resistance throughout an exercise's range of motion in an attempt to match increases and decreases in the strength curve of a muscle? a.) variable resistance equipment b.) elastic resistance bands c.) eccentric training d.) cable crossover machine
a.) variable resistance equipment (found pg. 116)
for an individual with peripheral artery disease, which type of aerobic exercise is recommended? a.) walking or a treadmill b.) cycling c.) water aerobics d.) swimming
a.) walking or a treadmill
weight loss after exercise indicates less than optimal hydration. athletes should consume _______ of fluid per pound of weight lost during activity a.) 1 cup (8 oz) b.) 1 pint (approximately 600 mL) c.) 1 quart (approximately 1,200 mL) d.) 1 gallon
b.) 1 pint (approximately 600 mL)
dietary cholesterol should be limited to no more than _____ per day, based on USDA dietary guidelines a.) 100 mg b.) 300 mg c.) 1,000 mg d.) 500 mg
b.) 300 mg
Which of the following is MOST appropriate for measuring anaerobic capacity in a basketball player? a.) Margaria-Kalamen stair climb b.) 300-yard shuttle run c.) 10-yard sprint d.) pro-agility test
b.) 300-yard shuttle run why?
when performing plyometric training, training adaptations can be maximized by keeping the amortization phase: a.) between one to two seconds b.) as short as possible c.) between five to ten seconds d.) between two to five seconds
b.) as short as possible (found pg. 118)
USDA dietary guidelines recommend reducing certain food components, increasing nutrients, building healthy eating patterns, and: a.) understanding special populations b.) balancing calories to manage weight c.) ensuring safe food preparation d.) tracking daily eating habits
b.) balancing calories to manage weight
an improper cool-down may cause which of the following? a.) increased hypertension b.) blood pooling in the legs c.) increased oxygen consumption d.) blood pooling in the heart
b.) blood pooling in the legs
To make underhydration during activity, make sure your clients: a.) consume electrolyte beverages b.) consume fluids on a fixed time interval c.) coordinate drinking fluids with heart rate increases d.) rely on thirst cues
b.) consume fluids on a fixed time interval
the BEST cardiovascular training routine for someone with diabetes is: a.) three to five times per week for 10 to 20 minutes b.) daily for 20 to 60 minutes c.) two to three times per week for 30 to 60 minutes d.) 10 minutes most days of the week
b.) daily for 20 to 60 minutes
your 38-year-old female client wants to lose weight, but is concerned that resistance training will make her "bulk up" you should: a.) design a program based on aerobic exercise with a light (40% 1-RM) circuit with high reps (15-25) per set b.) explain how resistance training can gain lean body mass and raise resting metabolism c.) assure her that women do not produce enough testosterone to bulk up d.) show empathy and assure her that you will design a program that will help her to get toned without bulking up
b.) explain how resistance training can gain lean body mass and raise resting metabolism
one of the roles of protein is maintaining fluid balance between the blood and surrounding tissues. during exercise this: a.) stabilizes production of stress hormones b.) helps maintain blood volume and sweat rates c.) ensures heart rate increases are gradual d.) helps avoid edema
b.) helps maintain blood volume and sweat rates
proper hydration during exercise ensures: a.) a rapid increase in heart rate b.) improved cardiac output c.) an increase in muscle glycogen usage d.) less sweating
b.) improved cardiac output why?
having strong social support is associated with: a.) goal attainment b.) improved program adherence c.) appropriate goal setting d.) relapse prevention
b.) improved program adherence
your 40-year-old female client is ready to get started losing 15 lbs for the new year after being sedentary for about a year. she wants to focus on strength training as she has heard that this will help sculpt her body. you recommend that she: a.) obtain a diet plan from a registered dietitian first b.) increase her metabolism with aerobic activity and progressive strength training c.) undergo a body composition assessment using hydrostatic weighing for a baseline measure d.) receive medical clearance from her primary health care provider
b.) increase her metabolism with aerobic activity and progressive strength training why? (found pg. 217)
your client can leg press one set of 12 repetitions, with a 50kg load. What weight and repetition range would be most appropriate for progression? a.) increase weight to 65kg and decrease reps to 6 b.) increase weight to 55kg and decrease reps to 8 c.) keep weight the same and increase reps to 15 d.) increase weight to 60kg and keep reps at 12
b.) increase weight to 55kg and decrease reps to 8
improvements in muscular endurance are a result of: a.) increased fatty oxidation b.) increased capillary density c.) increased ATP from the KREB cycle d.) increase in myofibrils
b.) increased capillary density
marti is performing unilateral standing calf raises with a dumbbell held in the ipsilateral hand. you cue her to stand up tall and lean back slightly while performing the exercise to ____ and make the exercise _____, thereby increasing efficiency a.) shorter the lever arm; easier b.) lengthen the lever arm; more difficult c.) lengthen the lever arm; easier d.) shorten the lever arm; more difficult
b.) lengthen the lever arm; more difficult
which of the following muscles functions as an agonist during shoulder flexion? a.) pectoralis minor b.) long head of the biceps brachii c.) short head of the biceps brachii d.) brachialis
b.) long head of the biceps brachii
sean is performing barbell squats with the intent of building up his quadriceps muscles. to make the quadriceps perform MORE work and INCREASE the efficiency of the exercise, he should: a.) maintain a cervical extension posture throughout the movement b.) minimize the amount of trunk flexion at the start of the concentric phase c.) utilize the proper size weightlifting belt d.) push up, utilizing the muscles around the hip joint
b.) minimize the amount of trunk flexion at the start of the concentric phase
what is the PRIMARY benefit of implementing a periodized program? a.) improves joint integrity b.) moves past training plateaus c.) decreases risk of injury d.) increases muscular power
b.) moves past training plateaus (found pg. 128)
to reduce body weight, which of the following is the MOST important determinant? a.) caloric restriction b.) negative energy balance c.) energy expenditure d.) positive energy balance
b.) negative energy balance
tai chi is considered which type of exercise? a.) power b.) neuromotor c.) strength d.) flexibility
b.) neuromotor (found pg. 316)
which of the following is TRUE regarding obesity? a.) obesity is strongly influenced by high caloric intake b.) obesity is associated with several comorbidities c.) lack of structured physical activity is a key contributor to obesity d.) type 1 diabetes is often a comorbidity seen with obesity
b.) obesity is associated with several comorbidities (found pg. 201)
an informal way to continually reevaluate the health status of clients would be: a.) direct questions b.) observation c.) physical assessments d.) written assessments
b.) observation
which principle can help reduce the risk of overtraining? a.) SAID b.) periodization c.) progressive overload d.) specificity
b.) periodization (found pg. 128)
what is the risk associated with exercising in hot, humid climates? a.) sweat glands close b.) sweat does not evaporate c.) sweat is too salty d.) sweat production ceases
b.) sweat does not evaporate
muscles that assist in a movement are called: a.) antagonists b.) synergists c.) agonists d.) stabilizers
b.) synergists
which of the following terms refers to muscle contraction force created by the sliding-filament theory? a.) work b.) tension c.) power d.) torque
b.) tension
functional isometric strength training is effective when performed near the sticking point or _________ of the exercise a.) lengthened muscle contraction b.) weak point c.) shortened muscle contraction d.) strong point
b.) weak point why??
how many days are required to become acclimated to the heat? a.) 5 b.) 1 c.) 10 d.) 3
c.) 10
your 220-pound client should consume how many grams of carbohydrates each day? a.) 120-200 grams b.) 22-36 grams c.) 600-1000 grams d.) 205-220 grams
c.) 600-1000 grams why?
which of the following concepts, if applied, makes resistance training easier to perform? a.) P = mv b.) newton's first law c.) F = ma d.) newton's third lawm
c.) F = ma
Which of the following is recommended to assess perceived exertion in children? a.) dyspnea scale b.) lever scale c.) OMNI scale d.) RPE
c.) OMNI scale (found pg. 302)
patrick has shoulder impingement syndrome. he has been referred to you by a physical therapist for strengthening of his shoulder complex and to begin first with a closed chain exercise. which progression is MOST appropriate? a.) Shoulder IR/ER → push-up plus → seated DB press b.) Shoulder IR/ER → seated DB press → push-up plus c.) Push-up plus off a wall → shoulder IR/ER → seated DB press d.) High-rep bench press → shoulder IR/ER → abdominal crunch
c.) Push-up plus off a wall → shoulder IR/ER → seated DB press (found pg. 124)
A 65-year-old male client is 30 pounds overweight. He is taking medication for high blood pressure and has been cleared by his physician for exercise. Which of the following is MOST appropriate for determining exercise intensity? a.) MET b.) VO2R c.) RPE d.) HRR
c.) RPE
a female client is taking a multivitamin supplement and she has no specific nutrient deficiencies. what should the supplement provide? a.) twice the recommended daily allowance for iron b.) no less than 50% of recommended daily allowances c.) a maximum of 100% of recommended daily allowances d.) extra calcium and vitamin D
c.) a maximum of 100% of recommended daily allowances
According to the SAID principle, adaptations to resistance training are specific to the muscle actions, velocity of movement, and: a.) intensity and volume of training b.) energy systems involved c.) all given answers are correct d.) exercise range of motion
c.) all given answers are correct (found pg. 114)
Which of the following phases in plyometric training must be as short as possible to maximize training adaptations? a.) eccentric b.) concentric c.) amortization d.) power
c.) amortization (found pg. 118)
Which exercise would recruit the most stabilizer muscles during the lift? a.) smith machine squat b.) supine leg press c.) barbell front squat d.) squat with elastic tubing
c.) barbell front squat (found pg. 119)
which type of muscle action produces the highest amount of force? a.) isometric b.) concentric c.) eccentric d.) isotonic
c.) eccentric (found pg. 107)
which of the following BEST determines your client's exercise preferences? a.) have the client attempt a different activity at each sessions for one month, and ask the client to rate which exercise was preferred b.) regularly monitor your client's satisfaction and enjoyment of the sessions c.) interview the client before beginning the program d.) write an exercise contract before your client begins the program
c.) interview the client before beginning the program
Muscle spindles are comprised of three to 10 specialized muscle fibers referred to as ____________ muscle fibers a.) extrafusal b.) gamma c.) intrafusal d.) alpha
c.) intrafusal
Which stretch is BEST for stretching the iliopsoas? a.) supine knee to chest b.) prone quadriceps stretch c.) kneeling hip flexor stretch d.) seated hamstring stretch
c.) kneeling hip flexor stretch
the size principle states that: a.) all motor units are recruited simultaneously, depending on force production demands b.) motor units are recruited from largest to smallest, depending on the force production demands c.) motor units are recruited from smallest to largest, depending on the force production demands d.) all motor unites are recruited simultaneously, regardless of force production demands
c.) motor units are recruited from smallest to largest, depending on the force production demands
to manipulate the intensity and increase the challenge of balance-related training, you should: a.) shift the line of gravity outside the base of support b.) shift the line of gravity through rotary motion c.) narrow the base of support d.) widen the base of support
c.) narrow the base of support (found pg. 193)
Which type of training provides the BEST results for maximum strength? a.) american-style periodization b.) reverse linear periodization c.) nonlinear periodization d.) linear periodization
c.) nonlinear periodization why??
what is the third phase in a traditional linear periodization program? a.) strength b.) power c.) peaking d.) hypertrophy
c.) peaking
energy nutrients do all of the following EXCEPT: a.) transfer electrical energy between nerve cells b.) maintain core body temperature at 98.6 F c.) provide lubrication for joint capsules d.) contract muscles to perform work
c.) provide lubrication for joint capsules what does this again?
which of the following is an example of an exercise that may increase range of motion of the involved joints? a.) abdominal curl-ups b.) cycling c.) pull-ups d.) jogging
c.) pull-ups (found pg. 138)
a regular female client becomes dizzy during a strength training session. the ACSM-EP stops the session and her symptoms disappear after 30 minutes. what is the MOST appropriate course of action: a.) make note and reduce the load for the next workout b.) switch from strength training to circuit training c.) refer the client to her physician d.) switch her to cardio training only
c.) refer the client to her physician (found pg. 47) if in doubt, safety first
which type of routine would be BEST for a client with low back pain? a.) light rowing machine work to strengthen the low back b.) flexion and rotation exercises of the trunk to increase strength c.) restorative exercise designed to improve the structural integrity of the lower trunk d.) stretching all the lower trunk and lower leg muscles
c.) restorative exercise designed to improve the structural integrity of the lower trunk (found pg. 277)
basketball takes place in predominantly which plane? a.) frontal and transverse b.) sagittal and frontal c.) sagittal, frontal, and transverse d.) sagittal
c.) sagittal, frontal, and transverse (found pg. 114)
during a standing calf raise, the knee should be: a.) bent to 45 degrees b.) completely extended c.) slightly flexed d.) bent to 90 degrees
c.) slightly flexed
a client comes to you wishing to train for a half marathon. by prescribing running to your client, you are adhering to which of the following principles? a.) pyramid training b.) cross training c.) specificity training d.) overload principle
c.) specificity training
A client who has suffered from whiplash and has been cleared for exercise would most likely benefit from which training routine? a.) stretching the pectoralis minor and middle trapezius, and strengthening the deltoids, lower trapezius, and pectoralis major b.) Stretching the teres minor, erector spinae, and levator scapulae, and strengthening the latissimus dorsi, middle trapezius, and sternocleidomastoid c.) Stretching the levator scapulae and sternocleidomastoids, and strengthening the rhomboids, neck extensors, upper trapezius, and middle trapezius d.) Stretching the pectoralis major, spinalis muscles, and upper trapezius, and strengthening the middle deltoids, middle trapezius, and shoulder adductors
c.) stretching the levator scapulae and sternocleidomastoids, and strengthening the rhomboids, neck extensors, upper trapezius, and middle trapezius
Pregnant women should carefully monitor intensity by using: a.) a heart rate monitor b.) a heart rate count at the carotid pulse c.) the talk test d.) a heart rate count at the radial pulse
c.) the talk test (found pg. 308)
What would be a good day to describe how to improve posture for a 39-year-old female who works in an office all day? a.) "it is important to have your computer monitor at least 10 inches from your eyes to improve posture b.) "when you have a lunch break, stretch your rhomboids two times" c.) "when you are at work, take a 10-minute break every three hours, and walk briskly outside" d.) "every two hours at work, sit on the edge of the chair, and maintain a perfectly neutral spine for 60 seconds"
d.) "every two hours at work, sit on the edge of the chair, and maintain a perfectly neutral spine for 60 seconds"
USDA dietary guidelines recommend that daily sodium intake for diabetics, hypertensives, African Americans, individuals with chronic kidney disease, or persons age 51 and older should be no more than: a.) 1,000mg b.) 3,000mg c.) 2,500mg d.) 1,500mg
d.) 1,500mg
which of the following is the most appropriate moderate aerobic exercise intensity for individuals with cardiac disease who have been cleared for exercise? a.) 18 RPE b.) 40% VO2max c.) 60% HRmax d.) 55% HRR
d.) 55% HRR why? (found p. 242)
How many repetitions per exercise should be performed for enhanced muscular strength? a.) 15 to 20 b.) 1 to 2 c.) 3 to 6 d.) 8 to 12
d.) 8 to 12
which of the following cardiac variables will increase as a result of regular aerobic training at a submaximal effort? a.) systolic blood pressure b.) blood lactate c.) exercise heart rate d.) arteriovenous oxygen difference
d.) arteriovenous oxygen difference
which of the following movements occur in the sagittal plane of motion? a.) ankle joint eversion b.) hip joint abduction c.) lumbar lateral flexion d.) glenohumeral flexion
d.) glenohumeral flexion
when a client extends the hips and knees from a parallel squat position to a standing position, which muscles perform the concentric action at these joints? a.) hamstrings and gluteus maximus b.) gluteus minimums and sartorius c.) hamstrings and gracilis d.) gluteus maximus and quadriceps
d.) gluteus maximus and quadriceps
performing a squat with a board placed under the heels results in which of the following? a.) assistance in establishing neutral spine b.) minimized patellofermoral joint forces c.) lengthened gastrocnemius and soleus d.) increased force requirements of the quadriceps
d.) increased force requirements of the quadriceps
which exercise provides dynamic constant external resistance? a.) cable upright row b.) knee flexion c.) leg extension d.) kettlebell swing
d.) kettlebell swing why? (found pg. 116)
during aerobic exercise with gradually increasing intensity, the point at which the increased demand for oxygen results in a nonlinear increase in ventilation corresponds with: a.) aerobic capacity b.) pulmonary ventilation c.) VO2max d.) lactate threshold
d.) lactate threshold
fluid intake recommendations include: a.) keeping sufficient fluids nearby for consumption b.) relying on thirst for the stimulus to drink c.) drinking as much as possible during activity d.) matching fluid intake to sweat loss
d.) matching fluid intake to sweat loss
which of the following muscles is involved in a dumbbell wrist curl? a.) extensor carpi ulnaris b.) pronator quadratus c.) extensor carpi radialis d.) palmaris longus
d.) palmaris longus
what does a partial squat create when done prior to a vertical jump? a.) poststretch b.) PNF stretch c.) ballistic stretch d.) prestretch
d.) prestretch
which of the following best summarizes the effect of regular exercise on dyslipidemia? a.) triglyceride levels are reduced for up to 36 hours following exercise b.) exercises increases LDL-C levels c.) exercise may have a favorable result in increasing the total cholesterol to HDL-C ratios d.) regular exercise can increase HDL-C levels
d.) regular exercise can increase HDL-C levels
which of the following muscles may be weak if a client has winging of the scapula during a push-up? a.) pectoralis minor b.) pectoralis major c.) rhomboids d.) serratus anterior
d.) serratus anterior
what is the primary role of the rotator cuff muscles at the shoulder joint? a.) stabilize the scapula during arm movements b.) prevent scapular winging c.) promote shoulder impingement during motion d.) stabilize the humerus during motion
d.) stabilize the humerus during motion (found pg. 178)
what does the 1-RM bench press assess? a.) strength of the muscles involved in horizontal abduction b.) strength of the muscles involved in arm flexion c.) strength of the muscles involved in shoulder adduction d.) strength of the muscles involved in arm extension
d.) strength of the muscles involved in arm extension
which stretch increases range of motion in the low back? a.) side-lying quad stretch b.) kneeling hip flexor stretch c.) supine hip rotator stretch d.) supine knee to chest stretch
d.) supine knee to chest stretch