Personal trainer practice

If someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. What is this an example of?

SAID principle

If your client is working in phase 1 of the OPT model, what type of flexibility training should they utilize?

SMR and static stretching

SAID principle

Specific Adaptations to Imposed Demands

What is a regression for the box jump with stabilization?

Squat jump with stabilization

What is the physical action in the body during the Eccentric phase of the stretch shortening cycle?

Stretching of the agonist muscle

What is the process by which the body maintains a relatively constant internal body temperature, including events like sweating to cool the body shivering to warm the body?

Termoueregulation

What is the most accurate description of motor control?

The ability to initiate and correct purposeful controlled movements

What do you visualize to detect the movement impairment of knee valgus?

The knees collapsing inward

What is an example of an individual in the exhaustion stage of the general adaption syndrome

The person has suffered an ACL sprain.

Amortization phase

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

What is defined as shortness of breath or labored breathing?

dyspnea

Which of the following is considered a superficial muscle of the core

erector spinae

Gluconeogenesis

formation of glucose from noncarbohydrate sources

Before amino acids can be used to make ATP, what process do they have to go through?

gluconeogenesis

If someone were performing repeated sprints with each sprint lasting between 30 and 90 seconds, which energy system would be contributing the most to ATP production during this activity?

glycolysis

Which heart chamber receives oxygenated blood and pumps it to the body?

left ventricle

What area of the chest contains the heart?

mediastinum

What is the term for a postural disturbance being added to a task in order to make the task more difficult?

perturbation

Which nutrient has the highest thermic effect?

protein

Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations?

self-efficacy

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?

stretch reflex

What is end systolic volume (ESV)?

the amount of blood in ventricles after contraction

Glycolysis

the breakdown of glucose by enzymes, releasing energy and pyruvic acid.

Ventricles

the two lower chambers of the heart

What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?

torque

What are fat-soluble Vitamins and what vitamins are included?

vitamins that are dissolved in fats and stored in the body A, D, E, K

sedentary

(adj.) characterized by or calling for continued sitting; remaining in one place

What is the recommended number of SAQ sessions per week for weight loss clients?

1 or 2 sessions per week

What are the recommended training variables for self- myofascial rolling?

1 to 3 sets, hold each tender area for 30 seconds

What is the acceptable macronutrient distribution range (ADMR) for fat in the diet

20-35% of total calories

At what age is the adolescent brain considered to be fully developed?

25

What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?

3.5 ml/kg/min

From the choices provided, what would be most recommended for SAQ drills per session with beginner clients?

4 to 6 drills

According to the NASM Code of Professional Conduct, for how long must a fitness professional maintain accurate financial, contract, appointment, and tax records?

4 years

You are working with an advanced client on SAQ drills. From the choices provided, what would be the best number of SAQ drills per workout?

6 to 10 drills

What defines the chest skinfold location for men

A diagonal fold taken half the distance between the anterior axillary line and the nipple

Triple extension

A multijoint exercise that involves extension at the hip, knee, and ankle.

Triple flexion

A multijoint exercise that involves flexion at the hip, knee, and ankle.

Electron transport chain

A sequence of electron carrier molecules (membrane proteins) that shuttle electrons during the redox reactions that release energy used to make ATP.

What is a primary difference between food label and supplement label?

A supplement label only needs to list what is present, not specific amounts.

What are the end products of the electron transport chain?

ATP and water

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?

Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week

If a client is having trouble maintaining form during a tuck jump exercise, what type of regression should be applied? Being more explosive Increasing speed Adding a stabilization pause between reps

Adding a stabilization pause between reps

What best describes triple flexion referring to frontside mechanics

Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg

Movements that take place within a joint and are not visible to the human eye may be classified in what way?

Arthrokinematic

Kettlebells were first used in which setting?

As a unit of measurement on market and farming scales

What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardiorespiratory portion of the warm-up?

Between 5 and 10 minutes

Which ADL would be most likely to involve the hip hinge? Raking leaves Cleaning Getting in an out of the car

Cleaning

SAQ drills

Closely resemble many of the conditioning drills often used in sports Just like plyometrics, they are not just for power level clients and athletes Help clients of all levels learn to better accelerate, decelerate, and dynamically stabilize their bodies at functional speeds Helps clients remain injury-free during all forms of activity

Which muscles are typically overactive in association with lower crossed syndrome?

Hip flexors and lumbar extensors

Apart from energy intake and physical activity, which of the following factors also influence weight management?

Hormones and medications

Which of the following is a characteristic of linear periodization? Increases intensity while decreasing volume Changes acute variables on a weekly basis Involves training multiple styles each week

Increases intensity while decreasing volume

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist, (prime mover) in the triceps, become the N habited antagonist. What is this phenomenon called?

Reciprocal inhibition

What is defined as the level of commitment to a behavior or plan of action?

adherence

What are the building blocks of proteins?

amino acids

extrinsic motivation

a desire to perform a behavior to receive promised rewards or avoid threatened punishment

Which exercise primarily strengthens the gastrocnemius and soleus

calf raise

Which of the following is a component of agility training? Stride rate Deceleration Reaction

Deceleration

Which of the following is a banned substance in the United States? Creatine Dimethylamylamine (DMAA) Hordenine

Dimethylamylamine

What population is the VT2 talk test appropriate for?

Individuals with performance goals

Knee Valgus

Knees collapse inward (knock knees) due to hip adduction and internal rotation; also known as medial knee displacement and genu valgum.

Which type of cholesterol tends to increase the risk of cardiovascular disease?

LDL (low density lipoprotein)s.

Which of the following exercises may increase inaccurate readings while utilizing a wrist worn heart rate monitor Suspended body weight crunch Medicine ball catch and pass Barbell squats

Medicine ball catch and pass

Which muscle would be considered underactive, leading to arms falling forward in the overhead squat assessment?

Middle and lower trapezius

closed chain exercise

Movement where the distal segment of the joint is fixed.

A clients bmi was 26, how would the client be classified?

Overweight

Which statement about lowering blood pressure is true?

Planned exercise alone is typically insufficient for acutely lowering and controlling hypertension.

What three joint actions comprise triple extension?

Plantar flexion, knee extension, and hip extension

What is an example of a mechanism that can lead to muscle imbalance? Postural distortion To much cardiovascular exercise Inability to exercise 3 times a week

Postural distortions

Which of the following is considered a closed-chain exercise? Machine leg extension Bicep curls Lat pull-down Push ups

Push ups

Which of the following is an appropriate assessment for a senior client who is sedentary?

Pushing test

Improved performance during a plyometric jump is dependent upon which of the following?

Rapid amortization phase

Performing bicep curls with a dumbbell in the hand is an example of which type of lever

Third class

What are the steps of the cumulative injury cycle?

Tissue Trauma, Inflammation, Muscle Spasm, Adhesions, Altered Neuromuscular control, Muscle Imbalance

Which of the following tests is used to measure lower-extremity power? Vertical jump Pro shuttle 40- yard dash

Vertical jump

What are the fat soluble vitamins?

Vitamins A, D, E, K