Exercise Prescription and Implementation

The most prominent adaptation seen with resistance training is:

muscle hypertrophy

Using the Karvonen method, which of the following is most appropriate to use for the upper end of the target heart rate range?

80%

Symptoms of Cardiac disease

-lethargy -anorexia -coughing -syncope -weakness -dyspnea -ascites -cyanosis -tachycardia

Using the heart rate reserve method, wha is the target heart rate range for a moderately trained, 35-year-old male client with a resting heart rate of 65?

149-161 bpm

Reduced athletic performance is associated with body water weight loss of ________ during activity.

2%

It has been estimated that a total of ________ liters of fluid per day would be required to maintain normal hydration in athletes who are exercising at high altitude.

3/4

Which of the following assesses anaerobic capacity?

300 yard shuttle run

How long should heavy eccentric training be performed?

4- to 6-week training cycles, 1 or 2 times per year

Which of the following is the most appropriate aerobic exercise intensity for individuals with cardiac disease who have been cleared for exercise?

55% HRR Why? The ideal intensity for individuals with cardiac disease is 40% to 80% of HRR.

What is the recommended duration and frequency of resistance exercise for individuals 6-17 years of age?

60 minutes per day, at least 3 days per week

What work-to-recovery ratio would be MOST appropriate to include in a resistance training circuit for small group personal training sessions with clients who have primary goals that require enhanced muscular endurance?

75-second work interval: 20-second recovery

The ideal resistance training repetition range and set range for a healthy adult just starting an exercise program, with no previous exercise history, would be:

8 to 12 reps, for 1 to 2 sets, 2 to 3 times per week.

Which of the following clients with a known cardiovascular disease would be classified as low risk for exercise?

A client with a resting blood pressure of 145/91 mm Hg

A female client is taking a multivitamin supplement and she has no specific nutrient deficiencies. What should the supplement provide?

A maximum of 100% of recommended daily allowances

Heart rate reserve (HRR) method

A method of establishing training intensity based on the difference between a client's predicted maximal heart rate and his or her resting heart rate.

When describing cardiorespiratory fitness, the central oxygen delivery processes refer to:

Activity of the heart and circulatory system. Why? Cardiorespiratory fitness is a function of enhancing both the central oxygen delivery (i.e., heart and circulatory) processes and the peripheral oxygen uptake mechanisms of the working muscles.

Eccentric Training

Also called negative resistance training, is a muscular action in which the muscle lengthens in a controlled manner.

To minimize any type of detraining effects, strength training should primarily consist of: a) Eccentric training. b) Concentric training. c) Isokinetic training d) Isometric training.

Concentric training

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.

Dorsiflex

Training Principle Individuality

Everyone is different and responds differently to training. Some people are able to handle higher volumes of training, while others may respond ether to higher intensities

The posterior deltoid performs ________ of the shoulder joint at approximately ________.

Extension; 40 to 60 degrees.

Overcoming a shoulder impingement can be done by strengthening and improving the function of the ________, and stretching the ________.

External shoulder rotators; internal shoulder rotators

A beginning older adult starting a resistance training program would benefit most from how many repetitions per exercise? a) 10 to 15 b) 8 to 12 c) 15 to 20 d) 4 to 6

For older adults- 1-2 sets of 10 to 15 reps

Lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack's pins is known as:

Functional isometrics.

Which muscles act as agonist muscles during a lateral cable leg lift?

Gluteus maximus and gluteus minimus

Which of the following assumes that four different mechanisms affect goal-related behavior change?

Goal setting behavior: Setting specific, manageable, attainable, realistic, and time-bound goals leads to behavior change success. Goal setting theory gives clients concrete plans for change

Training Principle: Reversibility

If you discontinue application of a particular exercise (like running 5 miles) you will lose the ability to successfully complete that exercise. Your muscles with atrophy and the cellular adaptations like increased capillaries and mitochondria density will reverse.

Having strong social support is associated with:

Improved program adherence.

To properly perform dynamic stretching, the muscles should:

Incorporate movements that are specific to sport movement.

Which of the following is MOST appropriate for the resistance training program of a client with known cardiovascular disease?

Increase loads for upper-body exercises by 2-5 pounds per week.

A client has been completing the following exercise protocol for the barbell deadlift exercise 3 times per week for the past 6 weeks: 1st set; 6 repetitions; 275 pounds 2nd set; 5 repetitions; 265 pounds 3rd set; 5 repetitions; 265 pounds 4th set; 4 repetitions; 250 pounds He states that for the past two sessions the last set has not challenged him. What is the MOST appropriate adjustment to his program to continue increasing muscular strength?

Increase the load for all sets by 5-10 pounds because an overload must be introduced to provide the client with the opportunity to adapt to a new stimulus.

Consuming too little energy consistently can have what negative impact on athletic performance?

Lean body mass is broken down, which reduces metabolic rate.

An example of an open chain exercise is the

Leg extension

Which muscles function to elevate the shoulder girdle?

Levator scapulae and upper trapezius

Which of the following muscles functions as an agonist during shoulder flexion?

Long head of the biceps brachii

Benefits of using machine versus free-weight exercises

Machines are more practical when training certain populations

Which of the following initiates a stronger muscle action to counteract the stretch of a muscle?

Muscle Spindle- creates a rapid tension in an overstretched muscle

Your client notices that he is able to perform several resistance exercises with more weight and a few more repetitions after the first 2 weeks of training. Which of the following BEST explains these training effects?

Neural Adaptations BECAUSE: Part of the strength gain resulting from strength training is attributed to changes in the nervous system. This is especially true during the early stages of strength training.

Training Principle: Adaptation

Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level.

Individuals with hyperkyphosis would benefit MOST from increasing the flexibility of which of the following muscles?

Pectoralis major

A proper cool-down, allowing for a gradual return toward baseline, will help the client avoid which of the following?

Postexercise hypotension

What does a partial squat create when done prior to a vertical jump?

Pre-stretch

Which exercise will require a strong core component?

Push-up on a stability ball with feet close together

You are working with an older adult who is on high blood pressure medication. What is the BEST way to monitor his cardiovascular intensity?

RPE scale of 6 - 20

The training principle that describes the need to swim if you want to get better at swimming, cycle to improve at cycling, run to gain skill at running, is:

SAID

Which of the following BEST describes the primary difference between standing and seated calf raises?

Seated calf raises emphasize the soleus muscle, while the standing calf raise emphasizes the gastrocnemius muscle.

Len is a 75-year-old client referred to you by an occupational therapist. He needs to strengthen the lower leg muscle most responsible for standing and walking endurance. Which variation of the calf raise exercise is most appropriate and which muscle is being emphasized?

Seated; soleus

Which of the following has research shown to be the MOST influential predictor of successful behavior change for physical activity?

Self-Monitoring

A client has a winging scapula at the end of the push phase of a push-up. Weakness in which of the following muscles is the MOST likely cause?

Serratus anterior

SMART goals and examples

Specific, Measurable, Attainable, Realistic, Timely Example: Lose 1-2 lbs per week over the next 10 weeks by following a proper diet and engaging in both aerobic and resistance training.

When exercising in the heat, which of the following physiological variables tends to be lower?

Stroke volume

What is the risk associated with exercising in hot, humid climates?

Sweat does not evaporate Why? Dehydration risk is high in extremely hot and humid environments because it is difficult for sweat to evaporate into an environment that is already saturated with moisture. Thus, sweat becomes ineffective as a way of dissipating body heat, causing a greater volume of sweat to be produced in the body's attempt to control body temperature.

Training Principle: Recovery

The body cannot repair itself without rest and time to recover.

The amount of muscle force generated in plyometric training has greater potential because of:

The preceding eccentric muscle action.

Scapular winging

The scapula protrudes from the back in an abnormal position.

Training Principle: Overload

a training stress or intensity greater than what a client is used to in order to see continual physiological adaptations

Training Principle: Progression

as the training status improves over time, training stress or intensity continues to increase a process termed progressive overload.

Your client has been performing cardiovascular exercise for 30 to 60 minutes, 3 times per week. During your 3-month assessment, you would expect her submaximal heart rate to:

decrease by 10%

Which of the following is one of the principal symptoms of cardiac and pulmonary disease?

dyspnea

Which type of exercise is indicated for someone with tendonitis who is still experiencing pain?

eccentric training

The muscles that depress the scapulothoracic joint are the:

lower trapezius, pectoralis minor

Open Chain exercise

exercise in which a distal segment of the body moves freely in space

Improvements in muscular endurance are a result of:

increased capillary density

functional isometrics

performing a portion of the concentric phase and then continuing with a 5 to 7 second isometric contraction

During the weight-bearing phase of gait, the ________ acts like a spring to store mechanical energy that is then released during foot push-off.

plantar fascia

Which of the following muscles are involved in protraction of the scapulothoracic joint?

serratus anterior, pectoralis minor

Which of the following muscles is considered a prime mover for a lat pull-down exercise

teres major

Training Principle: Specificity

• A specific exercise in a specific individual elicits a specific training response. • The more the training stimulus resembles the task or performance situation, the greater the effect.