SSPE 226 Quiz 12
For a moderately active, healthy 35-year-old client, what is the target perceived exertion (rating on 6 to 20 RPE scale) for moderate exercise?
12 to 13
For a deconditioned 27-year-old client with a resting heart rate of 90 beats per minute, what is the target heart rate range for light exercise using 40% HRR?
131 beats per minute
For an active 50-year-old client with a resting heart rate of 65 beats per minute, the target heart rate range for 70% HRR is:
138 beats per minute
When training for muscular hypertrophy, the recommended rest between sets is:
30-60 seconds
For a very fit 43-year-old client with a VO2max of 50, what is the target VO2 for 80% VO2R?
41 ml·kg-1·min-1
A cardiovascular training session should begin a warm-up including _______ minutes of low-intensity activity that progresses to an intensity at the lower end of the target exercise range.
5-10
In a 50-minute workout, a 180 lb (81.8 kg) client working at 8 METS would expend:
573 kcal
The benefits of completing a warm-up prior to a workout include all the following EXCEPT:
Allowing individual cells to contract more completely during the endurance phase
Single-set programs:
Are effective for maintaining a given level of muscular fitness
True or false? Spotting is only necessary for Olympic lifts using higher weights.
False
True or false? While periodized resistance training is an option, it has been shown that maintaining a constant training load yields better results.
False
All of the following are benefits of free-weight-based exercise compared to machine exercise, EXCEPT:
Free weights allow for more independent exercise sessions as the need for a spotter is diminished.
Which statement about rhabdomyolysis is INCORRECT?
It is synonymous with delayed onset muscle soreness and is an indicator of successful training.
Which of the following statements about resting oxygen consumption is INCORRECT?
It will be decreased by some heart medications
In the initial stages of a program, a deconditioned client will likely experience:
Large gains initially, with a slower rate of adaptation as he/she approaches genetic limits
According to ACSM, what is the recommended order of exercise?
Larger muscle groups before small muscle group exercises
All of the following are characteristics of machine-based exercise EXCEPT:
Machines promote the use of stabilizer muscles to assist in the exercise.
Compared with Group A exercises, Group D activities require:
More concentration to maintain consistent or prescribed intensity
As clients progress from beginning to advanced, the Personal Trainer should:
Progress from single sets to multiple sets
During stationary cycling, a client should be cautioned that the knee:
Should remain slightly flexed at the bottom of the pedal stroke
What is indicated with the "SAID" principle?
Specific Adaptations to Imposed Demands
The concept of "transfer specificity" as it relates to resistance training refers to:
The relationship between a resistance training exercise and the sport or activity it is intended to assist
Which of the following is true regarding the use of 1RM?
The reliability of a 1-RM test for beginners can be poor.
When setting and evaluating goals with the client, a good physiological measurement to assess outcomes is:
Tracking blood pressure to notice if there is any improvement from initial testing
True or false? "Dynamic constant external resistance" is a more accurate term rather than "isotonic" for resistance exercise with an unchanging external resistance including both concentric and eccentric contractions.
True
True or false? "Prehabilitation" refers to exercises done to prevent initial injury.
True
True or false? Multijoint exercises are performed in most sports as well as functional activities of daily living and thus are beneficial exercises for competitive and recreational athletes.
True
When might "capping" be applied?
When small gains that are ultimately unnecessary for success will require a major time commitment
Which of the following is NOT a benefit of a cool-down following exercise?
blood is moved away from the brain
Cardiovascular activity that includes endurance activities requiring skill to perform are considered Group ______ activities.
c
True or false? For weight loss, overweight and obese clients should target 150 minutes per week of moderate-intensity exercise.
false
True or false? In most cases, a single, common aerobic exercise program can be applied universally.
false
True or false? Resistance training programs can be easily applied, with minimal or no change, from one client to another.
false
True or false? Resting oxygen uptake is estimated to be 5.0 ml.kg-1.min-1.
false
True or false? Short bouts of aerobic activity are not beneficial for sedentary individuals.
false
True or false? The main focus of the warm-up phase of an exercise session is to develop flexibility in the muscles that are to be used in the endurance phase of the session.
false
True or false? When using ACSM metabolic calculations, speed units are expressed in kilometers per hour.
false
In "periodization," the hypertrophy phase consists of _______ volume and _______ rest periods:
high; shorter
The major types of strength curves include all of the following, EXCEPT:
horizontal
If a muscle produces force but there is no change in length of the muscle, the action is termed:
isometric action
Cardiovascular activity such as _______ is in Group B Exercise.
jogging
Which of the following is a multijoint exercise?
lat pull down
In "periodization," the smallest component in a training cycle, typically dedicated to one type of workout variable, is the:
microcycle
All of the following are general principles of a resistance training program EXCEPT:
minimal manipulation
True or false? Cardiorespiratory endurance training refers to the ability of an individual to perform large muscle, repetitive exercise for an extended period of time.
true
True or false? Exercise duration and intensity are typically inversely related.
true
True or false? It is recommended by ACSM that a minimum goal for adults should be to expend 150 to 400 kcal in physical activity each day.
true
True or false? The "talk test" means that clients should be able to have a conversation with someone while exercising without gasping after each word.
true
True or false? The cool-down helps to remove metabolic end products like lactate from muscles used more intensely during the conditioning phase.
true
True or false? The recommended volume of cardiorespiratory exercise is at least 500 to 1000 MET-min.wk-1.
true
