(20%) Section 6: Program Design
What BMI score is considered within normal limits? 25 to 29.9 30 to 34.9 35 to 39.9 18.5 to 24.9
18.5 to 24.9
For effective weight loss, how many calories should obese clients expend per exercise session? 25 to 75 kcal 100 to 150 kcal 200 to 300 kcal 600 to 700 kcal
200 to 300 kcal
What BMI score is considered overweight? 30 to 34.9 18.5 to 24.9 35 to 39.9 25 to 29.9
25 to 29.9
At what BMI threshold does a person's chance for obesity-related health problems increase? 22.5 18.5 20 30
30
How many minutes of vigorous exercise in hot, humid environments should children be restricted to (including frequent rest periods)? 60 minutes 45 minutes 90 minutes 30 minutes
30 minutes
Which of the following is an example of linear periodization? 4 weeks in Phase 1 followed by 4 weeks in Phase 2 Phase 1, 2, and 5, each trained 1 day per week Phase 4 and 5, each trained 2 days per week Phases 1 and 5 every other day
4 weeks in Phase 1 followed by 4 weeks in Phase 2
Which of the following would be the recommended stability ball size for someone under 5 feet tall? 75 cm 55 cm 45 cm 65 cm
45 cm
What are the current physical activity recommendations for youth? 60 minutes of moderate to vigorous physical activity per day 30 minutes of moderate to vigorous physical activity per day 50 minutes of moderate to vigorous physical activity per day 40 minutes of moderate to vigorous physical activity per day
60 minutes of moderate to vigorous physical activity per day
Which of the following would be the recommended stability ball size for someone over 6 feet tall? 75 cm 55 cm 45 cm 65 cm
75 cm
Circuit training is best described as what? Taking two modalities and combining them into one exercise movement, such as placing the hands on a balance tool while performing a suspended crunch A system of handing straps that allows the user to use their own body weight to load exercise movements Exercises that are performed back-to-back with no rest between each movement A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements
A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements
Which is a primary adaptation of the Strength Endurance training phase? Mobility and flexibility Postural alignment Maximal muscular strength Muscular endurance
Muscular endurance
Which resistance training system is most appropriate for hypertensive clients? Complex training Pyramid system Drop set Peripheral heart action system
Peripheral heart action system
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next? Phase 4 Phase 2 Phase 5 Phase 3
Phase 2
What phase of the OPT model would hypertrophy fall under? Phase 2 Phase 1 Phase 5 Phase 3
Phase 3
Which phase of the OPT model introduces lifting near or at maximal intensity? Phase 4 Phase 3 Phase 5 Phase 2
Phase 4
If you have a client who wants to increase speed, what phase of the OPT model would they fall into? Phase 4 Phase 5 Phase 1 Phase 3
Phase 5
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain? Frontal plane Posterior chain Anterior chain Transverse plane
Posterior chain
In which population is type 1 osteoporosis most prevalent? Postmenopausal women Women under the age of 50 Adolescent girls Men under the age of 50
Postmenopausal women
What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms? Integrative function Asymmetrical resistance loading Feed-forward activation Proprioceptively enriched environment
Proprioceptively enriched environment
Selectorized machines provide all the following benefits except for which one? Are often less intimidating than free weights for novice exercisers Provide an increased range of motion Offer users the ability to change resistance easily Are often accompanied by instructional diagrams or pictures
Provide an increased range of motion
Which of the following is considered a closed-chain exercise? Biceps curls Push-ups Machine leg extension Lat pulldown
Push-ups
Which is a primary adaptation of the Power Training phase? Muscular endurance Rate of force production Stability Muscle growth
Rate of force production
Which of the following best describes the term power? Joint protection Rate of force production Sport-specific skills Muscle growth
Rate of force production
Which component of a monthly training plan should always be performed before moving to the next month's mesocycle? SAQ Reassessment Cardio Resistance
Reassessment
During the standing cable chest press, the resistance should be positioned to do what? Resist shoulder extension and scapular retraction Pull the shoulders into flexion and scapular protraction Pull the elbows into extension Resist shoulder horizontal adduction
Resist shoulder horizontal adduction
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism? Skill development Resistance training Warm-up Activation
Resistance training
What is the primary goal of repeating flexibility training during a cool-down? Increase maximal strength Correct muscle imbalances Restore optimal length-tension relationships Improve sports skills
Restore optimal length-tension relationships
What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs? Restrictive lung disease Rheumatoid arthritis Peripheral arterial disease Osteoporosis
Restrictive lung disease
What is a joint disease in which the body's immune system mistakenly attacks its own tissue, causing an inflammatory response? Rheumatoid arthritis Osteoarthritis Osteoporosis Osteopenia
Rheumatoid arthritis
The TRX® Rip Trainer would most likely be utilized for which type of movement? Inversion and eversion Abduction and Adduction Flexion and extension Rotation
Rotation
Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool? TRX® Rip Trainer Sandbags Kettlebells Battle ropes
Sandbags
Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model? Strength machines Sandbags TRX Rip Trainer Battle ropes
Sandbags
Which of the following exercises is not considered a compound exercise? Overhead press Seated leg extension Bench press Barbell squat
Seated leg extension
When developing a safe and effective warm-up for Phase 1, what is an important consideration for flexibility? Dynamic stretches Self-myofascial techniques Sports drills Active stretches
Self-myofascial techniques
Which statement is an accurate reflection of exercise and physical activity as it relates to cancer? Self-myofascial techniques are not recommended for clients receiving chemotherapy or radiation treatments. Resistance training is contraindicated for clients with diagnosed cancer. Balance training poses serious risks to the hips and pelvis. Core training poses serious risks to the vertebral column.
Self-myofascial techniques are not recommended for clients receiving chemotherapy or radiation treatments.
Which exercise is performed in the sagittal plane and provides the greatest challenge to the muscles of the posterior chain (e.g., hamstrings, gluteals, and erector spinae)? Lunge with Rotation Cable Machine Row Single-leg Romanian Deadlift Cable Rotations
Single-leg Romanian Deadlift
Which of the following is considered an "under the water" foundational adaptation, per the "iceberg effect"? Strength Power Endurance Stability
Stability
What is the most appropriate gluteal strengthening exercise for a client with hypertension? Standing cable hip extension Dumbbell squat while performing the Valsalva maneuver Floor bridge Ball bridge
Standing cable hip extension
A client is taking prescription beta-blockers for hypertension. Which exercise is the safest for him to perform? Floor bridge Reverse crunch Standing cobra Knee-up
Standing cobra
Which of the following is not one of the primary levels of the OPT model? Stabilization Power Strength Strength Endurance
Strength Endurance
Which of the following modalities is the least likely to increase joint instability? Resistance bands Terra-Core Strength machines Suspended bodyweight training
Strength machines
A hypertensive client is taking a beta-blocker medication. What is the most appropriate method to monitor exercise intensity? The talk test Haskell's 220-minus-age formula The Tanaka formula Metabolic Equivalent (MET)
The talk test
What is unique about a kettlebell when compared to a dumbbell? With a kettlebell, the center of mass is farther from the handle. A dumbbell is safer. Kettlebells and dumbbells are the same. A kettlebell is heavier.
With a kettlebell, the center of mass is farther from the handle.
What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients? 5,000 kcal 500 kcal 1,200 kcal 12,000 kcal
1,200 kcal
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what? Sports skills Phases Movement patterns Exercises
Movement patterns
What phase of the OPT model does the adaptation "muscular strength and hypertrophy" fall into? Power Stabilization Strength Endurance Muscular Development
Muscular Development
Which of the following modality/exercise combinations provides the most demands on explosive power? Barbell squat Terra-Core push-up Medicine ball chest pass Sandbag step-up
Medicine ball chest pass
Approximately what percentage of Americans aged 20 years and older are obese? 0.2 0.8 0.6 0.4
0.4
What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin? 0.4 0.25 0.1 0.5
0.5
According to the text, what percentage of Americans older than the age of 20 years are either overweight or obese? 0.92 0.22 0.72 0.62
0.72
What blood pressure is reflective of stage 1 hypertension? A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic A systolic reading greater than 180 mm Hg and/or a diastolic reading greater than 120 mm Hg A reading of 120 to 129 mm Hg systolic and less than 80 mm Hg diastolic A systolic reading of 140 mm Hg or higher or a diastolic of 90 mm Hg or higher
A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic
What blood pressure is reflective of a hypertensive crisis? A systolic reading greater than 180 mm Hg and/or a diastolic reading greater than 120 mm Hg A reading of 120 to 129 mm Hg systolic and less than 80 mm Hg diastolic A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic A systolic reading of 140 mm Hg or higher or a diastolic of 90 mm Hg or higher
A systolic reading greater than 180 mm Hg and/or a diastolic reading greater than 120 mm Hg
What is defined as the level of commitment to a behavior or plan of action? Adherence Goals Overtraining Hypertrophy
Adherence
What is a normal physiologic process of aging that results in arteries that are less elastic and pliable? Atherosclerosis Hypoglycemia Hyperglycemia Arteriosclerosis
Arteriosclerosis
Kettlebells were first used in which setting? By the Greeks and Egyptians as a training tool for gladiators As a unit of measurement on market and farming scales The Russian military Eastern European gymnastic programs
As a unit of measurement on market and farming scales
Which of the following exercises and modalities would require the use of a spotter? Barbell chest press Stability ball wall squat Terra-Core push-up Selectorized machine lat pull down
Barbell chest press
Battle ropes are good for Phases 1 and 2, and potentially Phase 4, but they are considered low impact and thus not ideal for Phase 5 development.
Battle ropes
Which of the following would be an appropriate Phase 2 superset? Power step-ups and ice skaters Deadlifts and squats Bench press and stability ball push-ups Single-leg hops and ball push-ups
Bench press and stability ball push-ups
Which of the following modalities has the potential to be used effectively in every phase of the OPT model? Terra-Core Suspended bodyweight training TRX Rip Trainer Cable machines
Cable machines
Which of the following is not a tracked component on an athlete's macrocycle annual training plan? Preseason training Cardio training Off-season training In-season training
Cardio training
Which of the following is a characteristic of undulating periodization? Predetermined timelines Changing acute variables on a weekly basis Increasing intensity while decreasing volume Consistent in its approach
Changing acute variables on a weekly basis
Why are children at a disadvantage when participating in short-duration (10 to 90 second) high-intensity anaerobic activities? Children have underdeveloped growth plates and inadequate joint stabilization. Children produce less of the glycolytic enzymes that are required to support sustained anaerobic power. Children have underdeveloped muscles and lack neuromuscular efficiency. Children have smaller digestive tracts and are unable to absorb large quantities of nutrients.
Children produce less of the glycolytic enzymes that are required to support sustained anaerobic power.
What disease is a condition of altered airflow through the lungs, generally caused by airway obstruction due to mucus production? Type 1 diabetes Chronic obstructive lung disease Type 2 (secondary) osteoporosis Type 2 diabetes
Chronic obstructive lung disease
Which component of an OPT workout is intended to help preserve client autonomy? Client's choice Activation Cool-down Resistance
Client's choice
For which of the following populations is the floor bridge exercise contraindicated? Clients with no comorbidities but who sit for extended periods of time Youth clients between the ages of 4 and 8, in whom growth plates are not fused Clients who are in the third trimester of pregnancy Clients with an underactive gluteal complex
Clients who are in the third trimester of pregnancy
Most bodyweight training exercises are considered which type of movements? Loaded movements Open-chain movements Closed-chain movements Suspended bodyweight movements
Closed-chain movements
What is the leading cause of death and disability for both men and women? Diabetes COPD Cancer Coronary heart disease
Coronary heart disease
What is a metabolic disorder in which the body does not produce enough insulin or cannot respond normally to the insulin that is made? Hypertension Dyspnea Diabetes Intermittent claudication
Diabetes
Clients with chronic lung disease often have shortness of breath, also known as which of the following? Pneumonia Pulmonary hypoplasia Hypoxia Dyspnea
Dyspnea
What is defined as shortness of breath or labored breathing? Rheumatoid arthritis Dyspnea Atherosclerosis Chronic obstructive lung disease
Dyspnea
Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane? Dumbbell lat row Seated abdominal crunch machine Suspended chest press Elastic band woodchop
Elastic band woodchop
Which of the following is true for elastic resistance bands as a modality? Elastic bands are used predominately for sagittal-based exercises. Elastic resistance training is beneficial for muscular strength and endurance. Elastic resistance training is most beneficial for maximal strength adaptations. Elastic band exercises should be avoided by novice exercisers until basic movement patterns are refined.
Elastic resistance training is beneficial for muscular strength and endurance.
Which statement is the most accurate reflection of exercise and physical activity as it relates to pregnancy? Most recreational pursuits are inappropriate for pregnant women. Exercise has beneficial effects on the physiology and health of both the mother and the developing fetus. The fetus will be harmed by decreased oxygen supply during physical activity. The fetus will be harmed by increased blood circulation during physical activity.
Exercise has beneficial effects on the physiology and health of both the mother and the developing fetus.
Which of the following is the most effective type of exercise to increase proprioceptive demands in training? Exercises with free weights Seated exercises Exercises using selectorized machines Standing exercises on a gym floor
Exercises with free weights
Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells? Ankles, knees, wrists, shoulders, head Feet, knees, hips, elbows, shoulders Feet, knees, hips, shoulders, head Feet, ankles, hips, shoulders, neck
Feet, knees, hips, shoulders, head
Strength-training machines provide training primarily in which planes of motion? Sagittal and transverse Transverse and frontal Frontal and sagittal All planes of motion
Frontal and sagittal
What is defined as the state of elevated glucose in the bloodstream? Hypoglycemia Hypertension Hyperglycemia Hypotension
Hyperglycemia
What is the primary adaptation for the Muscular Development phase of the OPT model? Power Stabilization Speed Hypertrophy
Hypertrophy
What is defined as the state of deficient glucose in the bloodstream? Hypotension Hyperglycemia Hypoglycemia Hypertension
Hypoglycemia
Which core exercise is most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise? Supine floor crunches Stability ball Russian twist Incline plank Supine reverse crunches
Incline plank
When compared to machines, free weights provide which of the following benefits to users? Increased user safety Increased multiplanar movement Decreased opportunities to perform full-body movements Decreased challenges to balance and stability
Increased multiplanar movement
Proper abdominal crunches on a stability ball allows for: Increased spinal extension due to the curvature of the ball Greater support and safety for elderly clients Greater range of motion, allowing for increased spinal flexion Less range of motion as compared to traditional floor crunches
Increased spinal extension due to the curvature of the ball
Which of the following is a characteristic of linear periodization? Helps prevent workouts from becoming boring Involves training multiple styles each week Changes acute variables on a weekly basis Increases intensity while decreasing volume
Increases intensity while decreasing volume
Which of the following is not a goal of Phase 1 of the OPT model? Increasing strength Improving stability Improving mobility Proper movement patterns
Increasing strength
Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization? Nonlinear periodization Linear periodization Undulating periodization Localized periodization
Linear periodization
Using battle ropes is considered which sort of exercise? Proprioceptive training Low-impact activity High-impact activity Steady-state aerobic training
Low-impact activity
What is another term for the annual training plan that outlines the entire year's worth of programming? Microcycle Mesocycle Macrocycle Megacycle
Macrocycle
What can Phase 1 of the OPT model best be described as? Utilizing supersets during training Mastering basic movement patterns Focusing on improving muscular growth Improving the rate of force production
Mastering basic movement patterns
Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration? Kettlebell Resistance band Suspended bodyweight training Medicine ball
Medicine ball
Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor? Suspended bodyweight crunch Stability ball plank Barbell squats Medicine ball catch and pass
Medicine ball catch and pass
An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following? Substitute self-myofascial release for static stretching. Avoid walking and jogging and opt for cycling. Avoid aerobic exercise for lower extremities. Strive for 20 to 30 minutes of continuous aerobic exercise daily.
Strive for 20 to 30 minutes of continuous aerobic exercise daily.
What is known as a sudden lack of blood supply to the brain, caused by either a blockage in an artery or a ruptured blood vessel? Heart failure Stroke Peripheral arterial disease Intermittent claudication
Stroke
Balance is best described as which of the following? The ability to maintain control of the body while in a static position The ability to change direction quickly and accelerate Increased ability to overcome the force of gravity during jumping The ability to control the motion of the spine over a given longer duration PreviousPrevious Submit NextNext
The ability to maintain control of the body while in a static position
What are common physical characteristics of those with emphysema? Those with emphysema frequently display knee valgus and pes planus. Those with emphysema are frequently underweight and may exhibit hypertrophied neck muscles. Those with emphysema are frequently overweight and may exhibit atrophied neck muscles. Those with emphysema frequently display high oxygen content in the blood.
Those with emphysema are frequently underweight and may exhibit hypertrophied neck muscles.
What type of diabetes occurs when specialized cells in the pancreas (called beta cells) stop producing insulin? Prediabetes Type 1 Gestational Type 2
Type 1
What type of diabetes occurs when cells are resistant to insulin, meaning that the insulin present cannot transfer adequate amounts of blood sugar into the cell? Gestational Prediabetes Type 2 Type 1
Type 2
If a client performs a stabilization workout on Monday, a power workout on Wednesday, and an SAQ sports workout on Saturday, what kind of periodization is being used for their mesocycle? Mesocycle Macrocycle Linear Undulating
Undulating
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization? Localized periodization Linear periodization Undulating periodization Direct periodization
Undulating periodization
Antirotational exercises are often this sort of movement by nature. Loaded Bilateral Proprioceptive Unilateral
Unilateral
A client with osteoporosis has been medically cleared to perform exercise. Which form of training can have the most impact on increasing the client's bone mineral density? Cycling Water aerobics Walking Swimming
Walking
