NSCA-CPT Program Planning

A 65-year-old male would like to begin a resistance training program. Which of the following repetition ranges and intensities would be most appropriate? 10 to 15 X 60% to 75% of one rep max 6 to 12 X 70% to 85% of one rep max 6 to 15 X 60% to 85% of one rep Max

10 to 15 X 60% to 75% of one rep max chapter 18, page 504, 506 It is recommended that most older adults begin training with resistance is that can be performed for 10 to 15 repetitions

65 year old male would like to begin a resistance training program. Which of the following repetition ranges and intensities would be most appropriate? 10 to 15 x 60 to 75% of one RM 6 to 12 x 70% to 85% of one RM 6 to 15 X 60% to 85% of 1RM

10 to 15 x 60% to 75% of 1RM Page 504-506 Chapter 18 It is recommended that most older adults begin training with resistance is that can be performed for 10 to 15 repetitions

Using the Karvonen formula, what is the target heart rate of a 50-year-old female client, with a resting heart rate of 70 beats per minute, who is prescribed an exercise training intensity of 60%? 132 bpm 160 bpm 130 bpm

130 bpm chapter 16 page 430, 431 Your heart rate reserve is the difference between a clients, maximal, heart rate and resting heart rate

One programming to increase muscular power which of the following rest intervals should be a sign between sets? 2 to 5 minutes 30-90 seconds 30 seconds

2 to 5 minutes Chapter 15 page 412, table 15.9. Longer rest intervals of 2 to 5 minutes are warranted between maximal effort sets

When programming to increase muscular power, which of the following rest intervals should be assigned between sets? 2 to 5 minutes 30-90 seconds 30 seconds

2 to 5 minutes chapter 15 page 412

An individual that has been working with a personal trainer three days per week for over a year. The current goes to improve their strength on the track bar. Dad left. Which of the following training Lowe's in volumes would be most appropriate? 3 sets of 6 repetitions at 85% of the 1 RM 3 sets of 12 repetitions at 65% of the 1RM 4 sets of the 10 repetitions at 70% of the 1 RM

3 sets of 6 repetitions at 85% of the 1RM Chapter 15 page 408-409

Which of the following is recommended sprinting distance when performing the uphill sprint? 40 to 75 yards 33 to 55 yards 10 To 25 yards

33 to 55 yards chapter 17 page 490

What is the recommended slope of the sprinting surface when performing the uphill sprint? 2 to 5° 5 to 9° 3 to 7°

3to 7 degrees. Chapter 17 page 490.

What is the estimated number of repetitions a client might be expected to perform of an exercise when using 87% of 1RM Three Seven Five

5 chapter 23, page 617

A 23-year-old client enjoys playing tennis recreationally in his adding a resistance training program to improve her game. Which of the following lower body plyometric training programs is most appropriate? 40 to 60 foot contacts 60 to 80 foot contacts 80 to 100 foot contacts

60 to 80 foot contacts for more than three months in general resistance training experience Chapter 17 page 460 to table 17.600.

33-year-old 5'1" female. Client has been working with a personal trainer for six months. The personal trainer measured the clients 10 RM in the machine chest press to be 70 pounds. Which of the following loads will be the most appropriate for 12 repetitions 55 pounds 45 pounds 65 pounds

65 pounds chapter 23, page 617

intrinsic motivation

A true love for the experience of exercise, and a sense of fun during that its performance

A muscles, ability to sustain maximal force production, without undue fatigue, is primarily dependent on which of the following factors? Amount of Actomyosin binding Ability to replenish a ATP Ratio of tape 2a to type 2c muscle fibers in a motor unit

Ability to replenish ATP, chapter 3, page 28 Energy obtained from catabolic reactions is used to drive anabolic reactions through an intermediate molecule ATP. Without an adequate supply of ATP, muscular activity, and muscular growth would not be possible.

• individual began an exercise program at home 4 months prior to seeking the services of a personal trainer. They report walking briskly (65% max) for about 30 minutes on most days of the week. Which of the following would best describe their stage of readiness for exercise articipation? Action Preparation Contemplation

Action chapter 8, page 134

Which of the following store the chemical energy used for muscle contraction? Creatine phosphate Adenosine triphosphate Glucose

Adenosine triphosphate chapter 3, page 28, 29 Energy stored in the chemical bonds of ATP is used to power muscular activity. The replenishment of ATP in human skeletal muscle is accomplished by three basic energy systems, phosphagen, glycolytic, oxidative.

Which of the following is an example of negative reinforcement? After successfully, completing a difficult training session, the personal trainer relieves the client of picking up the exercise equipment After successfully, completing a difficult training session, the personal trainer replaces a difficult exercise with one less challenging After successfully completing a difficult training session the client so ask inactivity there. Enjoy as a cool down.

After successfully, completing a difficult training session, the personal trainer relieves the client of picking up the exercise equipment Positive reinforcement gives something to the client in response to the behavior well negative reinforcement takes away something. In essence, something aversive is removed in order to reward behavior. An example of negative reinforcement is relieving the client of a disliked chore, such as mopping, accumulated sweat from the floor around the exercise equipment, after successfully, completing a work out. Chapter 8 page 132

Prior to an exercise session a type one diabetic client has a blood glucose of 265 mg/dl without ketones. The course of action should a personal trainer take Allow client to exercise at vigorous intensity as blood glucose levels will job -Cancel the exercise session -allow client to exercise at a moderate intensity, but check blood glucose every 30 minutes

Allow the client to exercise at a moderate Intensity, but check blood glucose every 30 minutes chapter 19 page 539 Clients should monitor their blood sugar before and after exercise and also every 30 minutes during prolonged exercise. People with type one diabetes should not exercise if their glucose level is greater than 300 MG/DL or greater than 250 MG/DL with a urinary key tones .

Which of the following best describes Sarcopenia? An age related loss of slow twitch muscle fibers An age-related loss of fast twitch muscle fibers A genetic disorder leading to decrease muscle mass

An age-related loss of fast twitch muscle fibers chapter 5, page 83 The progressive loss of muscle that occurs at a relatively rapid rate in adults who do not perform regular resistance exercise. This muscle is responsible for about 90% of the strength last experience with aging and is largely due to the lower proportion of type two muscle fibers in older adults. Aging, skeletal muscle experiences, muscle loss, more severely in the higher threshold, motor units. Therefore, as individuals age, they see declines in both a ability to produce spores, and their ability to produce force rapidly.

creatine phosphate

An energy storage molecule used by muscle tissue. The phosphate from creatine phosphate can be removed and attached to an ADP to generate ATP quickly.

Which of the following trails would be best for improving stride frequency? Partner assisted towing Downhill sprinting Ankling

Ankling chapter 17, page 473 Other stride, frequency, speed drills include stationary arm swing, but kicker, high knee drill, fast leg drill, uphill sprint, partner resisted sprinting

A 42-year-old client reports continued pain in the left shoulder when preparing the bench press exercise. What action should be taken? Ask client to rest a shoulder for 7 to 10 days As the client to reduce the load being used to perform the exercise As a client inside a medical professional

Ask the client to consult a medical professional, chapter 21, page 567

Which of the following guidelines are appropriate for a personal trainer to follow in training a pregnant client? -Recommend low intensity, aerobic activities only -Avoid exercises lying on the back after first trimester -Recommend an additional 300 g of food a day

Avoid exercise, while lying on the back after the first trimester (supine position) Chapter 18. Page 513.-514

action stage of change

Begins to change behavior through practice, may experience relapse

Which of the following is considered an assistance exercise? Leg press Bent over row Incline bench press

Bent over row .. chapter 15, page 401 Assistance exercises are supplementary exercises performed to maintain muscular balance across a joint, help prevent injury, rehabilitate, a previous injury, or isolate a specific muscle group or muscle. Exercises are classified as assistance exercises if they are single joint exercises, engaging, only one primary joint, recruit a small amount of muscle mass or a small muscle group area.

Which of the following symptoms is a contraindication for a pregnant client during a training session? Increased breathing Calf swelling Muscle fatigue

Calf, swelling chapter 18 page 512

A 30-year-old female client is 12 weeks pregnant. She has been running and resistance Training consistently for three years. She has a personal trainer to design workouts for her during her pregnancy the following exercises referred by the client prior to the pregnancy. Back squat Bench press Lat pull down Shoulder press Bicep curl Tricep extension What modification should be made to the clients program at the beginning of her second trimester Change back squat to seated leg press Change bench press to incline bench press No changes are needed

Change bench press to incline bench press Exercise in the supine position should be avoided after the first trimester

A potential client has not participating in physical activity for seven years, but would like to improve their house by increasing their physical activity, which of the following would best describe the stage of readiness for exercise participation? Action Contemplation Precontemplation

Contemplation, chapter 8, page 134 Action the person is accumulating at least 30 minutes of moderate intensity, physical activity on 5 or more days of the week, but has done for less than six months Precontemplation, the person does not intend to increase physical activity and is not thinking about becoming physically active Contemplation the person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active

After six months of consistent aerobic endurance training an increase in a clients 1.5 mile run time would most likely be contributed to. Muscle fiber type transition Decrease maximum heart rate Increased stroke, volume

Decrease max, heart rate, volume chapter 6, page 92 At rest and edit any fixed, submaximal exercise, intensity, adaptions include a decrease in heart rate and an increase in stroke volume. A training induced reduction in heart rate has been shown to occur in two weeks, but depending on the intensity, duration and frequency of training, may take up to 10 weeks .

Which of the following adaptions would occur in the first few months after beginning an aerobic training program Increase stroke, volume Increase blood volume Decreased heart rate

Decreased heart rate, chapter 6, page 95

Which of the following is classified as a high intensity plyometric drill? Jump to box Front barrier your hop Depth jump

Depth jump chapter 17 page 461

Intensity

Dictates the degree to which an energy system contributes to the needed production of ATP

Personal trainers designing a compound, set for the clients training session. Which of the following should be paired with the front squat? Dumbbell lunge Shoulder press Seated row

Dumbbell lunge chapter 15 page 404

Which stretching technique most closely simulates movements that occur in activities of daily living Static stretching Dynamic stretching Proprioceptive neuromuscular facilitation

Dynamic, stretching chapter 12, page 277

Which stretching technique most closely simulates movements that occur in activities of daily living? Static stretching Dynamic stretching Proprioceptive neuromuscular facilitation

Dynamic, stretching chapter 12, page 277 Avoids bouncing, and includes movements, specific to a sport or movement pattern. An example of a dynamic stretch is a lunge walk Dynamic stretching emphasizes functionally-based movements

Which of the following physiological adaption is most likely to occur in response to an aerobic endurance training program? Increase size of the type two muscle fiber Increased ATPase concentration Enhanced ventricular hypertrophy

Enhanced ventricular, hypertrophy, chapter 6, page 92, 95 Long-term aerobic exercise training leads to moderate cardiac hypertrophy, characterized by left ventricular cavity, enlargement, and increased myocardial wall thickness

Which type of landing surface would result in an extended amortize ation phase during plyometric training? Concrete surface Exercise mat Grassfield

Exercise mat, chapter 15 page for 457 Mini trampolines and excessively thick exercise mats greater than 6 inches make extend the amortization phase thus preventing efficient use of the stretch reflex

assistance exercises

Exercises that usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improve sport performance. Chapter 15 page 401.

Extensive reliance upon which of the following energy systems is associated with lactate accumulation in the muscle? Fast glycolysis Phosphagen Slow glycolysis

Fast glycolysis, chapter 3, page 31 Occurs during periods of reduced oxygen availability in the muscle cells, typically during higher intensity, activity, and result is the formation of the end product lactate

Which of the following exercises will have the greatest impact on bone mineral density? Front squat Leg extension Walking

Front squat chapter 6, page 98 A combination of weight, bearing aerobic exercise, including jogging, at least intermittently if walking is the main load of exercise and activities that involve jumping and resistance training, incorporating exercises that load all major muscle groups is the recommended standard for maintaining bone health in adulthood

Which of the following decreases with chronic resistance training and increases with chronic aerobic training? Glycogen stores Mitochondrial density Max force production

Glycogen stores, chapter 6, page 97

Appliance, excessive posterior pelvic tilt has been linked to the low back pain. A stretching program should focus on which of the following musculature? Hip flexors Hamstrings Rectus abdominis

Hamstrings chapter 21, page 570 The hamstrings, even though they may be considered a lower extremity muscle group, can cause excessive forward flexion of the lumbar area, due to the posterior pull **** **** to the grass on the pelvis, especially during movement, which can result in low back pain. The recommendation may be as simple as stretches or exercises directed at increasing hamstring length .

Which of the following is the difference between an individuals maximum heart rate and resting heart rate? Heart rate reserve Target heart rate Age predicted, maximal, heart rate

Heart rate reserve chapter 16 page 428

Male client wants to increase his testosterone and growth hormone levels. Which combination of training methods, exercises would be most effective? High-volume, short rest., Multi joint movements. Lower volume, short dress., Multi joint movements. Hi volume, long, rest periods, multi joint movements

High-volume, short rest., Multi joint movements. Chapter 5, page 74. As a general rule, about that have higher volume and shorter rest. Solicit, stronger, endocrine responses, then do about with lower volume and longer rest periods, although the difference between protocols made diminish with prolong training Similarly, large muscle mass exercises, promote greater, increases and anabolic hormones then do small muscle mass exercises

An 11-year-old basketball player has been resistance training three times a week for 8 weeks under the guidance of a certified personal trainer. His strength has improved by 20-30% on most core lifts. Which of the following adaptations would most likely explain his gains in strength? Improved motor unit synchronization Increased muscle size Increase testosterone levels

Improve motor unit synchronization, chapter 5, page 76 Evidence suggests that resistance training, and also increase maximum motor unit, firing rates, and this adaption with the radically increase muscle force production capability independent of hypertrophy

Which of the following adaptions would occur in the first few months after beginning in aerobic training program? Increase stroke, volume Increase blood volume Decreased heart rate

Increase blood volume chapter 6, page 95 Aerobic exercise training induces a very rapid increase in plasma. A measurable change occurs within 24 hours, but the increase in red blood cell volume takes a few weeks.

Which of the following structural changes occurring within the muscle leads to improve aerobic endurance Increase number of type one fibers Increase blood flow Increase capillarization

Increase capillarization Chapter 6, page 96-97. And 92 to 95

A client began a structured resistance training program 6-weeks ago. At the beginning of the program, he was unable to lift more than 115 lb (52 kg) when performing a barbell bench press exercise. During a recent training session, he was pressing 135 lb (61 kg). Which of the following adaptations would most likely explain his improvement? Hypertrophy of the muscle tissue Increased use of phosphocreatine Increase neurological responses

Increase neurological responses, chapter 5, page 76 Early strength gains are often attributed to so-called neural factors, and several studies indicate that strength increases. Consequently resistance training are influenced by increases in neural drive. The influence of neural factors and strength gains is believed to be dominant in the early phases of a training program, 1 to 2 months, and there after hypertrophy begins to significantly contribute to strength gains

A client begin a structured resistance training program, six weeks ago. At the beginning of the program, he was unable to live more than 115 pounds when performing a barbell bench press exercise. During a recent training session, he was pressing 135 pounds. Which of the following actions would most likely explain this improvement? Hypertrophy of the muscle tissue Increased use of phosphocreatine Increased neurological responses

Increase neurological responses, chapter 5, page 76 Influence of neural factors on strength gains is believed to be dominant in the early phases of training program 1 to 2 months, and therefore hypertrophy begins to significantly contribute to strength gains in

A client exercises three times per week for 30 min at 70 - 85% of HRmax. Which of the following is most likely to occur in the first 6 months? Decreased lactate threshold Increase red blood cell volume Decreased type two cross-sectional area

Increase red blood cell volume chapter 6, page 95 An increase in blood volume occurs very quickly as an adaption to aerobic endurance, training and contributes to ventricular cavity, enlargement and improvements in V02 max aerobic exercise training induces a very rapid increase in plasma, volume, a measurable change occurs within 24 hours, but the increase in red blood cell volume takes a few weeks

Which of the following is a short term behavioral goal? -Increase weight training sessions to three times per week, -decrease abdominal girth by 4 inches, -increase in lean body mass by 12 pounds.

Increase weight training sessions to three times per week chapter 8, page 128 A short term goal provides a strategy to achieve the long-term goal via attainable steps. A challenging goal is one that has about 50 chance of success.

Participation in aerobic endurance, training, result, in which of the following physiological adaptions? Decrease myoglobin Increase glycogen stores Increase number of type two fibers

Increased glycogen stores, chapter 6, page 94

After the first four weeks of resistance training program a previously sedentary, client experiences a 15 pound increase in her 1RM benchpress and a 25 pound increase in horse hair 1RM leg press which of the following is primarily responsible? Increased motor unit recruitment Increased creatine, phosphate, stores Increase in muscle fiber size

Increased motor unit recruitment ch.5, p.71 The rapidity with which overload increases the capacity for muscle to handle heavier lows at the start of a training program. Suggest there is a dramatic increase in the activation of motor units during the initial phases of resistance training. Improvements in strength associated with the first couple of months of resistance training, I primarily due to neurological adaptions

What adaptation occurs during the first 8 to 10 weeks of resistance training, resulting in a regulation of the amount of force produced? Increased rate of the electrical impulse Increased number of cross bridges Increased production of ATP

Increased rate of the electrical impulse. Chapter 5, page 76

After six months of consistent aerobic endurance training, an increase in a clients 1.5 mile run time would most likely be contributed to? Muscle fiber type transition Decrease max heart rate Increase stroke, volume

Increased stroke, volume Chapter 6, page 92 Add rest and add any fix, submaximal, exercise, intensity, adoptions include a decreased in heart rate, and an increase in stroke volume

negative reinforcement

Increasing behaviors by stopping or reducing negative stimuli, such as shock. A negative reinforcer is any stimulus that, when removed after a response, strengthens the response. (Note: negative reinforcement is not punishment.) Chapter 8 page 132

pace/tempo training

Intensity at or slightly above competition intensity, corresponding to the lactate threshold

During any given training session, the predominant energy system utilized is determined primarily by

Intensity of training session, chapter 3, page 36

Which of the following primarily dictates the degree to which an energy system contributes to the needed production of ATP Intensity Frequency Duration

Intensity, chapter 3, page 36 The phosphagen , an energy system, primarily supplies, ATP for high intensity activities of short duration, the glycolytic system for moderate to high intensity activities of short to medium duration, and the oxidative system for low intensity activities of long duration

A 22-year-old female runs on the treadmill for 60 minutes 3 times a week. Once her warm-up is complete, she alternates working near a 5-minute mile pace for 5 minutes, then a 5-minute recovery period of a 10-minute mile. What is the best term to describe this type of training? Pace/tempo Interval Long, slow distance

Interval, chapter 16 page 441 Interval, training programs, get their name from the alternating periods of high and low intensity. Exercise performed over a given session.

After successfully running a 5K race, your client now wants to run a 10K. When asked why, your client explains the mental high they got from completing the race and how they have a new love for exercise after the experience. What physiological/behavioral phenomenon may explain your client's emotions? Target behavioral theory, and extrinsic motivation External regulation and contemplation Intrinsic motivation and self-determination

Intrinsic motivation and self-determination chapter 8, page 132, 133 Intrinsic motivation implies a true love for the experience of exercise, and a sense of fun during its performance, Self determination implies that an individual is participating in an activity for his or her own fulfillment, as opposed to trying to meet the expectation of others, which would be a type of extrinsic motivation And intrinsically motivated, client truly loves to exercise, whereas an extra sickly motivated client typically exercises only to achieve an external reward

Which of the following exercise is the most appropriate to include for a client beginning of plyometric program for the first time? Jump to box Depth jump Lateral bounding

Jump to box Chapter 17 page 461

Which of the following exercises is the most appropriate to include Fredheim beginning a parliamentary program for the first time? Jump to box Depth jump Lateral bounding

Jump to box chapter 17, page 461

At what point does the rate of lactate production by the muscle exceed the rate of clearance? Aerobic threshold Lactate threshold Critical power

Lactate threshold, chapter 3, page 32 The exercise, intensity, or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration

Which of the following pairs of exercises is an example of a superset? Seated row one arm dumbbell row Leg knee extension, leg, knee, curl Incline, bench press, pec deck

Leg knee extension, leg, knee, curl chapter 15, page 404 Superset involves performing two exercises that activate, opposing or antagonistic muscle groups, bicep, curl and tricep press, for example, with no rest between each exercises

A trainer is starting strength and conditioning program for a group of youth athletes 10 to 11 years old. Which of the following would be the most appropriate training load and volume at the beginning of the program? Light to moderate weight for 2 to 3 sets x 15 to 20 repetitions Light to moderate wait for one to two sets x 8 to 12 repetitions Moderate to heavy weight for one to two sets, x 6 to 10 repetitions

Light to moderate wait for one to two sets x 8 to 12 repetitions , chapter 18 page 497

A personal training client accumulates at least 30 minutes of moderate-intensity physical activity one to two days per week. Which of the following would best describe their stage of readiness for exercise participation? Maintenance Action Preparation

Maintenance. Chapter 8, page 134. Preparation : The person is engaging in some activity accumulating at least 30 minutes of moderate intensity, physical activity, at least one day per week, but not on most days of the week

Which of the following is the method of measuring aerobic exercise intensity based on increments of resting oxygen uptake? Metabolic efficiency Metabolic equivalent Mechanical equivalent

Metabolic equivalent, chapter 16 page 433 Exercise intensity can also be prescribed in terms of metabolic equivalents (METs). One MET is equal 10 3.5 ml • kg I • min ' of oxygen consumption and is considered the amount of oxygen required by the body to function when at rest (60). Therefore, any given MET level is an indication of how much harder than rest a particular activity is. For example, an activity that has a 4 MET rating is four times harder than rest, meaning it requires the body to work four times harder than at rest. In order to accurately prescribe an exercise intensity based on METs, the personal trainer or physician must perform a maximal graded exercise test on a client to obtain the maximal MET level possible for the client, VO two max divided by 3.5 without this information assigning a percentage of maximal amities is not possible.

Which of the following decreases with chronic resistance training and increases with chronic aerobic training? Glycogen stores Mitochondrial density Maximal force production

Mitochondrial density chapter 6, page 97 Skeletal muscle aerobic endurance training, induces, three major changes that directly related to enhance aerobic endurance performance, an increase in capillary density, an increase in mitochondrial density, and an enhancement in oxidative enzyme activity

Resistance training induced adaptions, within which of the following structures are responsible for the initial increase in muscle strength? Cross bridges Muscle spindle Motor unit

Motor unit chapter 5, age 76 These early strength gains are often attributed to so-called narrow factors, and several studies indicate that strength increases consequent to resistance training or influence by increase in neural drive With respect to motor unit recruitment argument is that money on train individuals are unable to activate all the available motor units, and resistance training, increase their ability to activate high threshold, fast pitch motor units, leading to an increase in force production capability that is independent of muscle hypertrophy evidence suggests that resistance training, and also increase Maximo motor unit firing rate in this adoption with theoretically increase muscle force production capability independent of hypertrophy

Resistance training induced adaptions, within which of the following structures, are responsible for the initial increase in muscle strength? Cross bridges Muscle spindle Motor unit

Motor unit chapter 5, page 76 Evidence suggest that resistance training can also increase maximum motor unit firing rates, and this adaption would theoretically increase muscle force production capability independent of hypertrophy.

An acute bout of resistance training will result in a decrease concentration of which of the following? Muscle glycogen Growth hormone Blood lactate

Muscle glycogen, chapter 5, page 72

Appliance training program involves the performance of three sets of 10 repetitions at 75% one rep max with 30 seconds of rest. What is the training goal? Muscular hypertrophy Muscular endurance Aerobic power

Muscular, hypertrophy chapter 15 page 408 Muscular endurance, benefit from the use of lighter, loads with higher repetitions Evidence suggests that loads less than 30% of one rep Max may illicit sub optimal, muscular growth compared with higher load intensities

A personal trainer illuminates the last sprint interval of an exercise session because the client gave full effort on the first five. Which of the following techniques were used? Negative reinforcement Positive punishment Intrinsic motivation

Negative reinforcement chapter 8, page 132

In order to improve a client's nutritional habits, a personal trainer aids in removing and disposing of unhealthy foods from a client's pantry. Which of the following best characterizes this motivational technique? Positive reinforcement Punishment Negative reinforcement at

Negative reinforcement chapter 8, page 132

Fast glycolysis

Occurs during periods of reduced oxygen availability in muscle cells, typically during high intensity activity, and result in the formation of lactate. chapter 3, page 31.

46 year old client with a resting heart rate of 56 is progressing from moderate intensity to Vegas one training. What would be an appropriate training heart rate zone 104-121 bpm 140 -1 50 bpm 126 -1 38 bpm

One 126- 138 bpm, chapter 16 page 428 healthy adults moderate to vigorous intensity is 40% to 89% of HRR Heart rate reserve or HRR is the difference between a clients maximal heart rate and resting heart rate To estimate maximal heart rate use formula HRmax= 220- age zero

What does the following protocols is most appropriate for an experienced 73-year-old client seeking to improve their strength? One set of 4 to 6 reps at 85% Two sets of 8 to 12 reps at 70% Three sets of 15 to 12 reps at 50%

One set of 4 to 6 reps at 85% chapter 23, page 625

Which goal is associated with the least amount of personal control? Performance Outcome Process

Outcome chapter 8, page 128 Clients can guarantee the effort they give to achieve an advantage over an opponent, but they cannot guarantee the outcome itself Clients can experience success with a high degree of effort if they set a process goal Performance goals fall in between in relation to personal control

Which of the following is the correct order of energy systems relative to running at steady stage for 20 minutes, playing basketball, and four sets of 400 m sprints? Oxidative, phosphagen, glycolytic Oxidative, glycolytic, phosphagen Oxidative, glycolytic, lactate

Oxidative, phosphagen, glycolytic chapter 3, page 36 Phosphagen energy system primarily supports ATP for high intensity activities of short duration, the glycolytic system for moderate to high intensity activities of short to medium duration, and oxidative system for low intensity activities of long-duration

Which of the following types of training with elicit the greatest increase in the size and number of mitochondria in a skeletal muscle fiber? Pace, tempo training Circuit training Plyometric training

Pace, tempo training, chapter 6, page 97, chapter 16 pages for 439

Which of the following drills would be best for improving stride length? Partner assisted towing Butt kicker Partner resisted sprinting

Partner assisted, towing chapter 17 page 473 Running at a greater velocity than one is normally capable of. This allows the body to learn how to run at greater stride frequencies, which will then transfer to non-resisted, running, or flat sprinting.

Which of the following training loads in volumes would be most appropriate for a 45-year-old client who has been training three days per week for approximately six months and wishes to develop muscular hypertrophy? Performing five sets of 3 to 6 repetitions at 85 to 93% of the one rep max Performing three sets of 10 to 12 repetitions at 70 to 75% of one rep max Performing two sets of 12 to 15 repetitions at 65 to 70% of one rep max

Performing three sets of 10 to 12 repetitions at 70 to 75% of one rep max Chapter 15 page 409

Which of the following energy systems can produce ATP at the greatest rate? Phosphagen Glycolytic Oxidative

Phosphagen chapter 3, page 36 The phosphagen, energy system primarily supplies, ATP for a high intensity activities of short duration, the glycolytic system for moderate to high intensity activities of short to medium duration, and the oxidative system for low intensity activities of long duration These reactions provide energy at a higher rate, however because ATP and creatine phosphate are stored in the muscle in small amounts, the phosphagen system cannot supply enough energy for continuous, long, duration activities

After establishing a client's program goals, the certified personal trainer recommends the individual buy a new pair of running shoes as a reward once they've attained their goals. Which of the following motivational techniques does this best represent? Negative reinforcement Positive reinforcement Social support

Positive reinforcement, chapter 8, page 132

After completing a difficult training session, the personal trainer gives a client I have five which of the following best describes this form as motivation? Negative reinforcement Intrinsic motivation Positive reinforcement

Positive reinforcement, chapter 8, page 132 Negative reinforcement take something away, positive reinforcement, gives some thing Intrinsic motivation comes from within unlike extrinsic motivation

A client accumulates at least 30 minutes of moderate intensity, physical activity, 1 to 2 days per week which of the following would best describe their stage of readiness for exercise participation? Maintenance Action Preparation

Preparation, chapter 8, page 134 action : accumulates, 30 minutes of moderate intensity activity, five or more days of the week, but has done so for less than six months Maintenance : accumulates, 30 minutes of moderate intensity activity, five or more days of the week for the past six months or more

diastolic blood pressure

Pressure in the arteries when the heart relaxes and ventricles fill with blood Chapter 2, page 20

Do use of an RPE scale is an indication of which of the following while training? Psychological and physiological effort Cardiovascular exertion Neuromuscular effort

Psychological and physiological effort chapter 16 gauge for 32, 433 Reading of perceived, exertion, scale. helps clients monitor. Their exercise intensity is using a rating system that accounts for all of the bodies responses to a particular exercise intensity. Client must be taught to quantify the stress of the exercise session in terms of both physiological and psychological factors, based on the mode of exercise, environment, intensity of the effort, extent of strain, discomfort, or fatigue.

Which of the following arrange bit of exercises will be most appropriate when the goal of the training session is to improve power? Back squat, hang clean, leg curl Close grip, bench press, clapping, push-up, bench press Push press, front squat, bench press

Push press, front squat, bench press Chapter 15 page 402

Which of the following arrangement of exercises would be most appropriate when the goal of the training session is to improve power? -Back squat, hang, clean, leg curl -Close grip bench press, clapping, push-ups, bench press -Push press, front squats, bench press

Push press, front squats, bench press Chapter 15 page 402

Which of the following arrangement of exercises would be most appropriate when they go to the train session is to improve power? Back squat,, hang, clean, leg curl Close grip, bench press, clapping, push-ups, bench press Push press, front squats, bench press

Push press, front squats, bench press chapter 15, page 402

Which of the following is an example of closed kinetic chain exercise? Leg curl Push-up Lat pull down

Push up chapter 21, page 584 Close, kinetic chain exercises are performed with a distal part of the extremity fix to an object that is either stationary or moving. Examples include a leg press, squat, lunge, step up Open kinetic chain exercises, the distal aspect of the extremity can move freely in space. Examples of open connected chain exercises, include the straight leg raise, leg knee extension. Leg, knee, curl, and hip flexion, extension, abduction, adduction.

A client is seeking to strengthen the muscles required when performing a backhand in tennis. Which exercise would be included in the training program? Reverse fly Single arm bent over row Triceps extension

Reverse fly chapter 23, page 661

A 35-year-old female client is preparing for her first 5K run after beginning a daily walk jog program two months ago. Her resting heart rate is 65 bpm and she has a predictive V02 max of 40 ml/kg/min. What is the appropriate recommendation? Intervals of five sets of three minutes with 60 second arrest three days per week Running 20 to 30 minutes at 140 to 150 bpm three days per week Treadmill 20 minutes at 160 to 170 bpm three days per week

Running 20 to 30 minutes at 140 to 150 bpm three days per week chapter 16 page 428 to 431 Age predicted, maximal, heart rate, APMHR 220 - age equals heart rate max HRR equals APMHR - RHR Target heart rate equals HRR times exercise intensity plus a RHR Target heart rate is between 40% to 89% of HRR to improve cardiovascular function or 64% to 95% of APMHR Heart rate reserve is the difference between a clients, maximal, heart rate and resting heart rate

A client recovering from a patellofemoral injury, is referred to a personal trainer by a physical therapist. The client is instructed to limit closed chain movements to less than 90° of flexion. Which of the following exercises would be the most appropriate to include in the clients program Leg extension Single leg balance Full squat

Single, leg balance, chapter 21, page 583

Navas group of male and female athletes complete a 10 week resistance training program. Which of the following best describes the changes in strength? Absolute strength gains are similar Strength gains are due to neural adaptions all Mails will have the greatest strength gains

Strength gains are due to neural adaptions all chapter 4, page 54

Which of the following is an involuntary physiological response caused by rapid change in muscle length? Stretch reflex Mechanical model of plyometric exercise Series elastic component

Stretch reflex, chapter 1, page 9, 10 Because the intra-fusion fibers of the muscle spindle lie parallel to the extra fusion, muscle fibers, a stretching force applied to the muscle, will stretch both intra-fusil and extra fusil muscle fibers. This will cause a sensory discharge from the muscle spindle that is carried toward the spinal cord. This leads to a motor response activation of the muscle that was initially stretched. This reflects is known as the mayo tactic or a stretch reflex. From a practical standpoint, static stretching exercises are typically done in such a way as to avoid activation of the muscle spindles.

Which of the following is a measure of the pressure exerted against the arterial during ventricular contraction? Arterial Diastole Systole

Systole chapter 2, page 20

When developing a program to increase range of motion, what's that are typically has a positive influence on the range of motion of all joints? Age Joint structure Temperature

Temperature chapter 12, page 279

stroke volume

The amount of blood ejected from the heart in one contraction.

Which of the following is recommended when determining an effective your challenging goal? -they should be about 50% chance of success -The goal should be easy with 75% success -nonspecific and easily altered for success

There should be about 50% chance of success, chapter 8, page 128

New client has received medical clearance to participate in a personal training program, following rehabilitation from a myocardial infarction. Along with continuation of the aerobic training program from rehab, the resistance training program should include which of the following? Two days per week 8 to 12 repetitions of 12 to 15 exercises total Four days per week of 6to8 repetitions of 8 to 10 exercises total Three days per week of 10 to 15 repetitions of 8 to 10 exercises total

Three days per week of 10 to 15 repetitions of 8 to 10 exercises total chapter 20 page 555

A new client has received medical clearance to participate in a personal training program following rehabilitation from a myocardial infarction. Along with a continuation of the aerobic training program from rehab, the resistance training program should include which of the following? 2 days per week of 8-12 repetitions of 12-15 exercises total Four days per week of 6 to 8 repetitions of 8 to 10 exercises total Three days per week of 10 to 15 repetitions of 8 to 10 exercises total

Three days per week of 10 to 15 repetitions of 8 to 10 exercises total chapter 20 page 555 Resistance training should be performed two or three days per week, 10 to 15 repetitions of 8 to 10 exercises total, working on major muscle groups, intensity should be moderate, 60 to 80% of estimated one rep max or an RPE of 11- 13

which of the following training loads and volumes would be most appropriate for a 45-year-old client who has been training three days per week for approximately 6 months and wishes to develop muscular hypertrophy? Five sets of 3 to 6 repetitions at 85 to 93% of the one rep max Three sets of 10 to 12 reps at 70 to 75% of the one rep max Two sets of 12 to 15 reps at 65 to 70% of the one rep max

Three sets of 10 to 12 reps at 70 to 75% of the one rep max chapter 15, page 409

Personal trainer is designing a program for a client with nine months of experience weight training. The clients one rep max back squat is 150 pounds which of the following protocols is most appropriate for hypertrophy training Three sets of 15 to 20 wraps at 120 pounds Three sets of 8 to 12 reps at 125 pounds Four sets of 5 to 7 reps at 145 pounds

Three sets of 8 to 12 reps at 125 pounds chapter 15 page 409 Similar increases in muscle development are seeing with loads as low as 30% of one rep max compared with hire training intensities of 60% or greater of one rep max provided training is carried with a high degree of effort Evidence suggests that loads less than 30% of the one rep max may elicit suboptimal muscle growth compared with higher load intensity is

Which of the following should be used to calculate the volume load of resistance training session? Reps x force xdistance set x reps total reps x load

Total reps x load

Which of the following should be used to calculate the volume load of a resistance training session? Reps x force x distance Sets x reps Total reps x load

Total reps x load chapter 15 page 411

What time was diagnosed with severe osteoarthritis, but does not want surgery. She would like to participate in an exercise program that focuses on losing body fat. Which of the following exercises will be contraindicated for this client Water aerobics, treadmill jogging stair stepper

Treadmill jogging

A client was diagnosed with severe osteoarthritis, but does not want surgery. She would like to participate in an exercise program to focus on losing body fat. Which of the following exercises would be Contraindicated for this client? Water aerobics Treadmill jogging Stairstepper

Treadmill jogging chapter 21, page 589

A client was diagnosed with severe knee osteoarthritis but does not want surgery. She would like to participate in an exercise program that focuses on losing body fat. Which of the following exercises would be contraindicated for this client? Water aerobics Treadmill jogging Stairstepper

Treadmill, jogging, chapter 21, page 589

Which of the following best describes a concentric force- velocity relationship of skeletal muscle during a maximal effort? Velocity increases, concentric force decreases Velocity increases, concentric force increases Velocity decreases, concentric force decreases

Velocity increases, concentric, force decreases Page 53-54, chapter 4 During concentric muscle actions, faster, muscle velocities are associated with lower force production. During isometric muscle actions, more force is produced than at any concentric speed Muscles are capable of generating more force eccentrically. Then they can either concentrically or isometrically, and the centric muscle actions appear to be less effected by movement speed.

Which of the following best describes the concentric force, velocity relationship of skeletal muscle during a maximal effort? Velocity increases, concentric, force decreases Velocity increases, concentric force increases Velocity decreases, concentric force decreases

Velocity increases, concentric, force decreases chapter 4, page 53, 54

Which of the following series of stretches would be most appropriate prior to heavy resistance, training session, inclusive of cleans, and squats? Side, quadriceps, stretch, pretzel, butterfly, assisted lat stretch Launch, walk, bodyweight, squats, squat jumps, assisted lat stretch Walking me touch, inverted hamstring stretch, lunch walk, side step squats

Walking me touch, inverted hamstring stretch, lunch walk, side step squats chapter 12, page 276, 278 Stretching was originally developed as a technique to relax muscles that demonstrated increased tone or activity

motor unit

a motor neuron and all the muscle cells it stimulates All fibers in a given motor unit are of the same fiber type. Chapter 1, page 11.

Interval training

alternating periods of high intense exercise interspersed with periods of rest chapter 16 page 440

cross bridges

connections between the heads of myosin filaments and receptor sites on the actin filaments

closed kinetic chain

distal segment is fixed and proximal segment moves

closed kinetic chain

distal segment is fixed and proximal segment moves. For instance, a push-up., leg press, squat, lunch, step up, unilateral stance activities Chapter 21, page 584

Adenosine Triphosphate (ATP)

energy-carrying biological molecule, which, when broken down, drives cellular activities like muscle contraction. Chapter 3, page 28

positive reinforcement

increasing behaviors by presenting positive reinforcers. A positive reinforcer is any stimulus that, when presented after a response, strengthens the response. Chapter 8, page 132.

Superset

involves two sequentially performed exercises that stress two opposing muscles or muscle areas chapter 15, page 404

eccentric contraction

muscle lengthens as it maintains tension, referred to as a negative Chapter 4, page 54

concentric contraction

muscle shortens as it maintains tension

isometric contraction

no shortening; muscle tension increases but does not exceed load

mean arterial pressure

pressure forcing blood into tissues, averaged over cardiac cycle. Is not the average of systolic and diastolic Chapter 2, page 20

compound set

sequentially performing two different exercises for the same muscle group chapter 15, page 404

Which of the following order of plyometrics are listed from low to high intensity? -Jump from box, skip, double leg hop, Depth jump -jump from box, Depth jump, skip, double leg Hop -skip, jump from box, double leg, half, Depth jump

skip, jump from box, double leg, half, Depth jump chapter 17, page 461

contemplation stage

stage of change in which people are considering changing behavior in the next 6 months chapter 8, page 134

Glycolysis

the breakdown of glucose by enzymes, releasing energy and pyruvic acid. For moderate to high intensity activity as of short to medium duration.

phosphagen system

the combination of ATP and CP which provides nearly all energy for short bursts of activity. For high intensity, activities of short duration. Chapter 3, page 36

Actomyosin

the complex protein formed by the crossbridge of actin and myosin

systolic blood pressure

the pressure created when the heart contracts and forces blood out into the arteries Chapter 2, page 20

Oxidative System

the primary source of ATP at rest and during low-intensity activities (carbs,fats) long term energy (aerobic) chapter 3, page 36