Domain II
To fully stretch the quadriceps, the hip joint must be _________ and the knee joint __________.
Extended, flexed
During a back squat, the feet should be in what position?
Shoulder-width apart and slightly turned out
Individuals with hyperkyphosis would benefit most from increasing flexibility of what muscle?
pectoralis major
What is considered the prime mover for both shoulder flexion and shoulder horizontal adduction?
pectoralis major
A myofibril consists of many ________ and groups of these make up a single _______.
sarcomeres, muscle fiber
A client has a winging scapula at the end of the push phase of a push-up. Weakness in which muscle is the most likely cause?
serrates anterior
What would be a good way to describe how to improve posture for a 39-year-old female who works in an office all day?
"Every 2 hours at work, sit on the educe of the chair, and maintain a perfectly neural spine for 60 seconds"
Weight loss after exercise indicates less than optimal hydration. Athletes should consume _________ of fluid per pound of weight lost during activity
1 pint (600 mL)
Your client, who is a novice exerciser, wants to begin RT in preparation for a 1-month backpacking trip he will be taking through the Rocky Mountains. What number of training sets and reps would be appropriate for the first few weeks of training?
1-3 sets of 8-12 reps
A beginning older adult starting a RT program would benefit most from how many reps per exercise?
10-15
Target exercise intensity for clients with CVD should fall ________ below a heart rate that has previously elicited abnormal clinical symptoms.
10-15 bpm
A female client who is 150 lbs and 5 feet, 8 inches tall would have a BMI of:
22.8 kg/m^2
The risk factor for obesity is a BMI at or greater than:
30 kg/m2
The minimum number of minutes of moderate-intensity aerobic PA needed 5 days each week is:
30 minutes
Fat intake should be no more than _____ of total daily calories.
30%
Flexibility activities for older adults that target joint mobility should be held for approximately:
30-60 seconds
What is the ideal repetition range for an apparently healthy adult who wants to gain muscle hypertrophy?
8-12 reps
The ideal RT repetition range and set range for a healthy adult just starting an exercise program, with no previous exercise history would be:
8-12 reps, for 1-2 sets, 2-3 times per week
What percentage of 1 RM is most appropriate for optimizing strength gains?
85-90%
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
Which muscle group is strengthened when a client performs side-lying leg lifts?
Abductors
Preparticipation health screenings during initial client consultation help the EP-C to maximize ________ and minimize _________.
Benefit, risk
The EP-C determines that a desired small gain would require too much time for a client to achieve. What is the most appropriate response?
Capping the training session
What is MOST crucial for an EP-C to provide for a safe and effective training session?
Cueing
When a muscle cannot generate sufficient force to overcome external resistance, the muscle lengthens. This is known as what type of action?
Eccentric
What is a fallacy regarding dietary fiber?
Fiber is found mostly in simple carbohydrates
A muscle maintains constant force without any change in joint angle. This is known as what type of muscle action?
Isometric
What best describes the physiological principle associated with the Valsalva Maneuver
It increases intrathoracic pressure which results in decreased stroke volume
What stretch is best for stretching the iliopsoas
Kneeling hip flexor stretch
The _______ and ______ of resistance training need to be carefully progressed and monitored to limit muscle tissue damage.
Load; volume
What is the MOST important safety consideration when working with children?
Maintain proper hydration to avoid heat injuries
What is the PRIMARY benefit of implementing a periodized program?
Moves past raining plateaus
________ of the cardiovascular and respiratory systems is required to produce beneficial adaptations in cardiorespiratory endurance.
Overload
Cycling relies primarily on what system for energy?
Oxidative (aerobic)
If a client is overtraining, what could happened during a vertical jump that will most likely lead to injury?
Poor landing
Patrick has shoulder impingement syndrome. He has been referred to you by a physical therapist for strengthening of his shoulder complex and to begin first with a closed chain exercise. What progression is most appropriate?
Push-up plus off a wall --> should IR/ER --> seated DB press
A 65-year-old client is 30 pounds overweight. He is taking medication for high blood pressure and has been cleared by his physician for exercise. What is the most appropriate for determining exercise intensity?
RPE
What exercise intensities is best for pregnant women?
RPE 12-14
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
Deborah recently went through menopause and is finding that maintaining her weight isn't as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise self-regulation strategy for helping Deborah begin a successful exercise program?
Revisit her motivations for exercise, and encourage her to replace weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.
What does the 1 RM bench press assess?
Strength of the muscles involved in arm extension
Your client twists her ankle during an exercise session using a platform for lunges. You should:
Support and maintain the joint in a comfortable position via protection, rest, ice, compression, and elevation
What muscle fiber type has a high oxidative capacity
Type I
During RT exercises, what breathing technique should be avoided?
Valsalva maneuver
If taken in high amounts, what vitamins is the MOST toxic, possibly leading to cardiovascular and renal damage and high blood calcium?
Vitamin D
Is losing 1-2 lbs per week over the next 10 weeks by following a proper diet and engaging both aerobic and resistance training a SMART goal?
Yes
Child athletes tend to be at greater risk of developing serious heat illness because:
Young athletes have fewer sweat glands and produce less sweat per gland
Coordination is...
a skill-related aspect of PA
Increase in stroke volume is a ______ response to cardiorespiratory exercise?
acute
What is not considered a nutrient?
antioxidants
Compared to non athletes, the protein requirement for physically active people is:
approximately double
When using variable-resistance devices, what are the three types of strength curves?
ascending, descending, and bell-shaped
During the 1 RM bench press, it is important to:
avoid a Valsalva maneuver
What is a skill-related parameter that might be addressed in a client's exercise program?
balance
USDA dietary guidelines recommend reducing certain food components, increasing nutrients, building healthy eating patterns, and:
balancing calories to manage weight
What is the MOST appropriate placement of the barbell during the back squat exercise?
base of the neck near T2
To perform static stretching, the muscles should:
be held in a stationary position for several seconds at peak tension
Valsalva maneuver
increases intrathoracic pressure and may lead to hypertensive responses
In the cardiorespiratory system, where does gas and nutrient exchange take place?
capillaries
Vegetarian athletes have a greater challenge maintain adequate levels of:
calcium and iron
Increased mitochondrial density is a result of:
chronic cardiorespiratory activity
Hyperkyphosis
clients are rounded through the upper back and usually have short, tight pectoralis major muscles
To avoid underhydration during activity, make sure your clients:
consume fluids on a fixed time interval
Your client has been performing cardiovascular exercise for 30-60 minutes, 3 times per week. During your 3-month assessment, you would expect her sub maximal heart rate to:
decrease by 10%
When performing a dumbbell press on a stability ball that is load rated to safely support the dumbbell weight and the client's body weight, the resistance should be ____________ relative to performing the exercise on a flat bench
decreased
What type of muscle action produces the highest amount of force?
eccentric
For athletes seeking to optimize performance, diets that are severely energy deficient should not be recommended because:
energy requirements cannot be met to sustain power output
As part of risk management, Certified Exercise Physiologists should have written policies, procedures, and forms to ensure that they:
exercise reasonable care
Oxidative energy system
exercises that require oxygen and are done over a long period of time, longer than 3 minutes (aerobic)
Your 38-year-old female client wants to lose weight, but is concerned that RT will make her "bulk up". You should:
explain how RT can gain lean body mass and raise resting metabolism
With age, collagen fibers become more rigid and more resistant to stretching which impacts a client's __________
flexibility
What group of muscles function to extend the hip joint?
gluteus maximus and hamstrings
Per the USDA, the makeup of a healthful plate of food should consist of:
half fruits and vegetables
What promotes the safest environment for an older adult beginning balance training?
having spotters close by
Flexion, extension, adduction, abduction, internal rotation, and external rotation are possible joint actions found in the:
hip joint
What is LEAST likely to cause injury during pregnancy?
holding a light stretch for approximately 15 seconds
What are the four phases of traditional linear periodization?
hypertrophy, strength/power, peak, and recovery
Proper hydration during exercise ensures:
improved cardiac output
Having strong social support is associated with
improved program adherence
How does the cardiac variable arteriovenous oxygen difference change as a result of regular aerobic exercise training at a sub maximal effort?
increase
An EP-C is helping a male client set goals for a RT program. What is the most appropriate goal?
increase push-up reps by 15
Your client can leg press one set of 12 reps, with a 50 kg load. What weight and repetition range would be most appropriate for progression?
increase weight to 55 kg and decrease reps to 8
Performing a squat with a board placed under the heels results in what?
increased force requirements of the quadriceps
What is a good measure of improved cardiorespiratory fitness?
increased maximal O2 consumption
What best determines your client's exercise preferences?
interview the client before beginning the program?
What muscle action controls the movement and maintains a constant speed throughout the range of motion?
isokinetic
What is the most appropriate for a novice athlete starting plyometric training?
jumps in place
What exercise provides dynamic constant external resistance?
kettlebell swing
The muscles that are strengthened by dumbbell shrugs are the:
levator scapulae and upper traps
What is a good warm-up for a healthy adult who is about to take a 3-mile run?
light walking, then jogging 5-10 minutes
What risk level is a client with a resting blood pressure of 145/91 for exercise?
low risk
What are benefits to dietary fiber?
lower fat and cholesterol absorption, improve blood sugar control, reduce risk of colon cancer and heart disease
Box jump exercises are most appropriate for improving what part of the body's power in a basketball player?
lower-body power
Your hypertensive client has been cleared to exercise by a physician. What is the MOST appropriate program?
moderate cardiovascular and low-intensity RT
What activities may individuals with rheumatoid arthritis perform?
moderate-intensity activities with daily stretching
What exercise frequency is best for an apparently healthy adult senior?
moderate-intensity exercise, performed 5 or more days per week
What exercise frequency is best for an apparently healthy senior adult?
moderate-intensity exercise, performed 5 or more days per week
As a source of energy, fat provides:
more than twice the energy of a gram of carbs
What is the suggested duration of exercise for severely reconditioned obese clients?
multiple bouts lasting 10 minutes or more
The most prominent adaptation seen with RT is:
muscle hypertrophy
There is some evidence to suggest that static stretching may contribute to a decrease in:
muscular strength
Tai chi is considered what type of exercise?
neuromotor
What type of training provides the BEST results for maximum strength?
nonlinear periodization
Associated with several comorbidities is true regarding...
obesity
The key to determining optimal rest period lengths is to:
observe the client
During the supine rotational stretch, it is important to have the abdomen:
oriented towards the ceiling
What would most likely lead to impingement syndrome?
over-developed anterior deltoid
What principle describes the need to stress the body beyond daily activity to create fitness gains?
overload
The feeling of chronic muscular fatigue is a sign of:
overuse
What principle can help reduce the risk of overtraining?
periodization
What type of training is guided by the principle that different training loads and power requirements recruit different types and numbers of motor units?
periodization
When spotting the elbow extension exercise, where is the best place to spot?
place your hands on the client's elbows as a reminder to keep the elbow from pointing outward
During the weight-bearing phase of gait, the _______ acts like a spring to store mechanical energy that is then released during the foot push-off.
plantar fascia
What does a partial squat create when done prior to a vertical jump?
prestretch
What does provide energy for PA?
protein, fat, carbohydrates
Before you provide a sport to a novice client for a given strength exercise, you should first:
provide a detailed verbal and visual representation of the exercise
For a beginning client who displays some minor errors in performing an exercise, what type of cueing is most appropriate?
provide encouragement for what was done well, and proceed to correct faulty movements
A female client wants to feel good for her 20th high school reunion in 3 months. Her goal i to lower her body fat percentage by 12%. What is the most appropriate way to obtain this goal?
reassess and adjust her body fat percentage goal to make it more realistic
What is an acute response to exercise?
reduced blood flow to the gut
For individuals with arthritis, a training session may have been too intense and may need to be modified if the client:
reports greater joint pain following the training session
Your client needs to strengthen her scapular retractors to enhance her scapulothoracic stability. What muscles should be strengthened?
rhomboids and middle trapezius
Blood vessels in older adults who have been sedentary tend to be...
stiffer
An injury to muscle is considered a...
strain
You client has an acute hamstring strain. You should AVOID:
stretching the hamstring for up to 60 seconds per stretch
What type of stretch would be best for opening up the external rotators of the hips?
supine hip rotator stretch
Your client is performing a strength exercise that is new to him. He states that he feels some pain in his right shoulder after the first set. You should:
switch to another exercise that does not elicit any symptoms
During your initial meeting, you learn that your client's motivation is based on a hypertension diagnosis by her physician. This is consistent with:
the health belief model
What is periodization?
the phasic manipulation of the training variables (volume, intensity, frequency, and rest intervals) as a means of optimizing desired physiological outcomes while concurrently reducing the incidence of overtraining
According to the ________, clients will be more likely to change if they have a positive attitude about change, feel it is enjoyable and controllable, and recognize the value of change?
theory of planned behavior
Your client has set a goal of running 3 times per week for 2 months to increase his fitness level and lose weight. What is the BEST way to measure this goal?
track the duration and intensity of each workout in a daily log
During a lat pull-down, the bar should be pulled to the....
upper chest
The easiest way to tell if you are dehydrated is:
urine color
The best way to address all types of learning styles when teaching a new RT exercise is to:
use the tell-show-do method
What does NOT provide energy for PA?
vitamins
What are considered nutrients?
vitamins, water, minerals, carbohydrates, proteins, fats
