Domain II: Exercise Prescription and Implementation

What is the ideal exercise intensity for an apparently healthy pregnant woman?

40 to 60% of HRR or 12 to 14 on the RPE scale of 6–20

Muscular strength is defined as:

A one-time maximal force that may be exerted and is localized to a joint or muscle group. Explanation: Understanding that muscle strength is the maximum force a muscle can exert is important so that you choose the right exercise variables to achieve muscular strength.

The amount of aerobic activity recommended for older adults is:

About the same that is recommended for all adults. Explanation: Older adults should strive for the same amount of aerobic activity that is recommended for all adults: at least 30 minutes of moderate-intensity activity for 5 or more days per week, or at least 20 minutes of vigorous activity for 3 days per week, or a combination of vigorous and moderate for 3 to 5 days per week).

A general training principle for cardiorespiratory endurance is that it requires:

Activities that involve major muscle groups and are continuous and rhythmic in nature. Explanation: Cardiorespiratory endurance training refers to the ability of an individual to perform large-muscle, repetitive, moderate- to high-intensity exercise for an extended period.

To properly perform static stretching, the muscles should:

Be held in a stationary position for several seconds at peak tension. Explanation: Static stretching consists of elongating the given muscle to minor discomfort and then holding that stretch for approximately 10 to 30 seconds.

Which of the following is a skill-related aspect of physical activity?

Coordination Explanation: Coordination is considered a skill-related aspect of physical fitness, along with balance, power, speed, agility, and reaction time.

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 Explanation: A client should use a lighter resistance on a stability ball given the unstable surface and balance challenges of a stability ball.

Eating small but frequent meals has all of the following benefits EXCEPT:

Decreased muscle mass. Explanation: Eating small but frequent meals helps sustain energy output, maintains metabolic rate, and lowers stress hormone production.

Individuals with arthritis should ideally stretch when:

Joint pain is minimal. Explanation: Encourage individuals with arthritis to stretch during the time of day when pain is typically least severe or in conjunction with peak activity of pain medications.

Marti is performing unilateral standing calf raises with a dumbbell held in the ipsilateral hand. You cue her to stand up tall and lean back slightly while performing the exercise to ________ and make the exercise ________, thereby increasing

Lengthen the lever arm; more difficult Explanation: This question assesses an understanding of position and the effect of the lever arm on resistance. The longer lever arm is created by leaning back and requires more force production at the ankle joint.

Which stretch is MOST effective for stretching the abdominal wall?

Modified cobra

The most prominent adaptation seen with resistance training is:

Muscle hypertrophy.

The adage "use it or lose it" basically states that physiological gains from training:

Must be maintained through regular training. Explanation: The adage "use it or lose it" implies that training-induced adaptations cannot be stored and that continued training is essential to maintain or improve fitness.

The key to optimal nutrition is:

Nutrient balance. Explanation: The key to optimal nutrition is nutrient balance, obtained by consuming a wide variety of foods with plenty of fresh fruits and vegetables each day.

Which of the following exercises is MOST effective in increasing muscular power?

Power clean Explanation: The power clean and snatch are recognized as some of the most effective exercises for increasing muscle power because they require explosive movements and a more complex neural activation pattern than do traditional strength-building exercises such as the chest press or leg extension.

For men, a three-site skinfold assessment is taken on the ________ side of the body at the ________.

Right; chest, abdomen, and thigh Explanation: The Jackson-Pollock three-site skinfold formula estimates body fat percent averages for the chest, abdomen, and thigh for men.

Which muscle fiber type has a high oxidative capacity?

Slow twitch

The SAID (Specific Adaptations to Imposed Demands) principle indicates that:

The adaptation will be specific to the demands that the exercise places upon the individual. Explanation: One example of the SAID principle is that if a high number of repetitions are used, the muscles will increase their ability to perform a high number of repetitions (muscular endurance).

Which of the following alters the resistance throughout an exercise's range of motion in an attempt to match increases and decreases in the strength curve of a muscle?

Variable resistance equipment Explanation: Variable resistance equipment operates through a lever arm, cam, or pulley arrangement. Its purpose is to alter the resistance throughout the exercise's range of motion in an attempt to match the increases and decreases in strength (i.e., strength curve).

The best exercise progression for a sedentary client who wants to begin downhill skiing again would be:

Walking, jogging, cross-country skiing, and downhill skiing.