Final Review

What advanced lifting technique are you incorporating when you utilize a 5-1-5 tempo?

TUT (time under tension)

T/F: Performing resistance training exercises regularly through a shortened range of motion will ---- decreased flexibility.

True

A true RM load means that a. The person cannot perform more than 8 repetitions with perfect form b. The person should stop the set at 8 repetitions c. The set should last for at least 8 repetitions d. The load is greater than the person can use to perform 8 repetitions

a

An increase in the disassociation of O2 from hemoglobin in the presence of elevated CO2 is known as the? a. Bohr effect b. Collins effect c. Singh effect d. None of the above

a

Cardiovascular exercise can reduce the risk of developing which chronic disease? a. Renal failure b. Type 1 disease c. Cirrhosis d. All of the above

a

The front raise is an exercise that primarily works the: a. Anterior deltoid b. Upper trapezius c. Posterior deltoid d. Latissimus dorsi

a

Tissue ________ refers to the ability of a tissue to return to its original length. a. Elasticity b. Plasticity c. Deformity d. Complexity

a

What does the first number mean when an exercise is to be performed 2-1-2? a. The eccentric portion of the repetition should last two seconds long b. Perform two full repetitions c. The isometric portion of the repetition should last two seconds long d. The concentric portion of the repetition should last two seconds long

a

Which exercise would you perform last in a correctly ordered workout? a. Hamstring curl b. Barbell lunge c. Power clean d. Front squat

a

Which is NOT within the scope of practice for fitness professionals? a. Recommending an 1500 kcal diet for a client with a weight loss goal b. Explaining to a client that strawberries have high levels of vitamin C c. Teaching a seminar about how to increase vegetable intake for people who don't like vegetables d. Explaining supplements

a

Which periodization model involves daily fluctuations in intensity? a. Undulating periodization b. Training periodization c. Linear periodization d. Macrocycle periodization

a

Which sensory organ contracts the muscle in response to a stretch to prevent-----? a. Muscle spindle b. Golgi tendon organ c. Dorsal horn d. None of the above

a

if I want to target the muscle on the posterior of the upper arm I would choose: a. Skullcrushers b. Pull up c. Upright row d. Barbell curls

a

Emphasizing ___ contractions is associated with increased DOMS. a. Concentric b. Eccentric c. Isometric d. Isotonic

b

How long should you hold a static stretch? a. <10 secs b. 10-30 secs c. 30-45 secs d. Minimum of 1 min

b

If you are performing a biceps curl, the triceps muscle is the _______ a. Agonist b. Antagonist c. Secondary mover d. None of the above

b

In a linear periodization model, the competition mesocycle requires what type of training? a. High volume-low intensity b. Low volume-high intensity c. High intensity-high volume d. Low intensity-low volume

b

In response to resistance exercise, microscopic tears can occur in the muscle fiber and connective tissue. This is thought to result in ___________. a. Pain b. Delayed onset muscle soreness c. Hypertrophy d. Hyperlasia

b

Maintenance of fitness levels requires the same ______ of exercises as it took to increase fitness --- but less ______ of exercise is necessary. a. Type, intensity b. Intensity, frequency c. Duration, intensity d. Frequency, intensity

b

The ability of a tissue to assume a new and greater permanent length after a stretch is termed: a. Elasticity b. Plasticity c. Proprioceptive neuromuscular facilitation d. None of the above

b

The gradual loss of muscle mass and strength that occurs with aging is termed: a. Hyperplasia b. Sarcopenia c. Osteopenia d. Osteoporosis

b

The maximal amount of weight loss that should occur weekly to retain lean body mass is? a. Less than 0.5#/week b. 1-2#/week c. 2-3#/week d. Less than 5#/week

b

The principle of reversibility tells us that for every _____ week(s) you exercise; you will lose it in ____ weeks. a. 3:1.5 b. 4:1 c. 5:1 d. 6:1

b

Type I muscle fibers a. Fatigue quickly b. Contain high levels of mitochondria c. Contract rapidly and forcefully d. All of the above

b

What does slow reversal mean? a. An isometric contraction of the antagonist b. An isotonic contraction of the agonist c. An isotonic contraction of the antagonist d. A passive stretch of the antagonist

b

What does the 2 for 2 rule mean? a. Increase the load after you reach the goal repetitions on two consecutive sets for two consecutive workouts b. Increase the load after you perform two repetitions over the goal on the last set of an exercise for two consecutive workouts c. Increase the reps after you perform the two repetitions over the goal on the last set of an exercise for two consecutive workouts d. Increase the number of sets after you perform two repetitions over the goal on the last set of an exercise for two consecutive workouts

b

What would be the best stretch to include in a warm up before testing a horizontal jump? a. Seated hamstring stretch b. Exaggerated lunge walk c. Standing single leg swings d. Vertical hang

b

Which combination of exercises works the same muscle(s)? a. Dumbbell fly - Front raise b. Bent over row - Horizontal pull up c. Barbell curl - Dumbbell shrug d. Triceps ladder - Pullover

b

Which exercise combination is recommended for improvements in body composition? a. Resistance training and flexibility b. Cardiorespiratory and resistance training c. Cardiorespiratory training and flexibility exercise d. Any of the above are equally effective

b

Which exercises would be best to improve jumping ability? a. RDL, hi padduction b. Power clean, squat c. Leg extension, leg curl d. Calf raise, hip abduction

b

Which modification would decrease the exercise's intensity? a. Incorporating a pause following the eccentric movement in a bodyweight squat b. Push-ups with hands on the back of a park bench c. Plank holds with feet on the back of a park bench d. Push-ups performed on a BOSU ball

b

Which of the following best describes ballistic stretching? a. Slow stretch with end position held for a prolonged time b. Bouncing type movement with end position not held c. Sport-specific movement that prepares the body for function d. None of the above

b

Which of the following is true regarding Ultra-Rep Sets? a. Ultra-Rep Sets are an effective method to improve muscular strength b. Ultra-Rep Sets target mainly Type 1 muscle fibers c. Ultra-Rep Sets target Type 1 and Type 2 muscle fibers d. Due to the light loads used it is easier to maintain proper exercise technique with Ultra-Rep Sets

b

Which type of exercise would be performed first according to the greatest energy and skill required? a. Compound b. Power c. Assistance d. Core

b

Which would be an ideal method to increase healthy bodyweight? a. High-intensity low-volume resistance training and high protein intake b. Moderate-intensity high-volume resistance training and a mild caloric surplus c. Low-intensity moderate-volume resistance training and mild caloric restriction d. Pizza, donuts, beer, Cheetos, and Playstation

b

You jog to the first blue house you see and then sprint until you pass 4 mailboxes. Next you walk ?? pass you then jog until you reach a house with a for sale sign. This is an example of which training? a. Interval training b. Fartlek training c. Active living d. Continuous training

b

Your 70kg client exercises continuously at 7.9 METs. Her goal is to burn 1,750 kcal weekly through 5 sessions of exercise. Round calculations to the nearest hundredth. How many calories is she burning per hour? a. 474 kcal b. 553 kcal c. 569 kcal d. 581 kcal How many total minutes of exercise are required to reach her goal? a. 189.80 b. 193.46 c. 196.72 d. 199.15 How many minutes per sessions will she spend exercising? (round to nearest whole minute) a. 37 minutes b. 38 minuets c. 39 minutes d. 40 minutes

b a b

How would you progress the resistance for an exercise using the TRX? a. Shorten the straps to decrease the horizontal body angle b. Lengthen the straps to increase the horizontal body angle c. Add weight plates to the straps d. Resistance cannot be progressed on the TRX

b ( Adam's answer) a is also correct (misinterpretation of answer)

A client performs a GXT (Graded exercise test) which reveals a VO2max of 48.3 mL/kg/min. What is her VO2R? a. 45.3 mL/kg/min b. 48.3 mL/kg/min c. 44.8 mL/kg/min d. Not enough information is given to determine

c

All of the following are among the health-related components of physical fitness, except: a. Flexibility b. Muscular strength c. Balance d. Body composition e. Cardiorespiraotry endurance

c

German Volume Training best enhances which two muscular characteristics? a. Strength/Power b. Power/Hypertrophy c. Hypertrophy/Endurance d. Strength/Endurance

c

If a person performs 4 sets of 10 repetitions with 200 pounds on the front squat then the volume completed it a. 200 lbs b. 4000 lbs c. 8000 lbs d. None of the above

c

The elastic energy that is stored following a stretch that can amplify a muscular contraction if performed quickly is called the: a. Contractile component b. Parallel elastic component c. Series elastic component d. Stretch reflex

c

The main advantage to this type of warm up is the sparing of energy leading to le----? a. Specific warm up b. General warm up c. Passive warm up d. None of the above

c

The muscular fitness goal that is best enhanced by completing repetitions between 6-12 is: a. Power b. Strength c. Hypertrophy d. Endurance

c

The overall caloric cost of short duration, high intensity exercise is greater than ----- intensity exercise due to _________? a. PNF b. DOMS c. EPOC d. Overload principle

c

The pause between phases I and III in the stretch shortening cycle in which no movement occurs is called? a. Eccentric phase b. Stretch reflex c. Amortization d. Rest-Pause

c

What intensity range does the ACSM recommend for cardiovascular exercise for thsoe with ----- levels? a. RPE > 18 b. 50-70% HRmax c. 70-85% HRR d. None of the above

c

What is the optimal load for a single set of barbell squats for 8 repetitions when the 1RM is 225 pounds? a. 150 lbs b. 160 lbs c. 180 lbs d. 195 lbs

c

What percentage of the 1RM is optimal for a single set of 3 repetitions? a. 97% b. 95% c. 93% d. 90%

c

Which SMR technique utilizes autogenic inhibition to improve its effectiveness? a. Pressure wave b. Smash and floss c. Contract and relax d. Tack and twist

c

Which muscular fitness goal requires the shortest rest periods? a. Hypertrophy b. Power c. Endurance d. Strength

c

Which of the following exercises are the biceps a primary muscle worked? a. Bent over row b. Pull-up c. Chin-up d. Military press

c

Which of the following is incorrect for teaching the athletic position for resistance training? a. Knees are soft b. Head is neutral c. Rectus abdominis is activated d. Feet hip width apart and weight balanced ball and heel

c

Which of the following movements are the biceps brachii not involved in? a. Elbow supination b. Elbow flexion c. Shoulder extension d. Shoulder flexion

c

Which piece of aerobic equipment would be best for someone who suffers from low back pain? a. Stairclimber b. Upright stationary bicycle c. Recumbent bicycle d. Rower

c

Which training method is used to improve lactate threshold by exercising continuously at or above race pace? a. LSD b. Fartlek c. Pace/Tempo d. Interval

c

Which of the following is considered moderate intensity activity a. 60% VO2R b. RPE 10 out fo 20 c. 40% HRR d. None of the above

c a is also right according to notes

A compound set is a. Three or more exercises performed without rest b. Two exercises for opposing muscles performed without rest c. A set taken beyond failure by stripping weights off and continuing the set d. Two exercises for the same muscle performed without rest

d

A structural exercise is one that a. Improves posture b. Involves more than one joint c. Involves only a single joint d. Is spinal loading

d

ACSM recommends ____________ minutes of moderate intensity exercise or ____________ minutes of vigorous intensity exercise per week to lose weight or maintain weight loss, or some combo of each. a. 100, 50 b. 150, 75 c. 225, 100 d. 300, 150

d

Benefits of a warm-up prior to exercise include all of the following benefits except: a. Elevate core body temperature b. Increase blood flow c. Increase range of motion in joints d. Reduces blood pressure e. all of the above are benefits

d

Cardiovascular exercise volume is measured in: a. Distance/week b. Kcal/session c. Distance/session d. Kcal/week

d

Clients that have low fitness levels to begin with will improve faster than clients with higher starting fitness levels. This is an example of which principle? a. SAID principle b. Principle of inter-individual variability c. Principle of progression d. Principle of initial values

d

Exercising at just below the lactate threshold for 20 minutes is an example of which method a. Interval training b. Fartlek training c. Active living d. Continuous traning

d

If you perform the dumbbell lateral raise in your workout before performing the military press, what advanced techniques are you employing? a. Supersets b. Reverse pyramid c. Giant sets d. Pre-exhaustion

d

The SAID principle is an acronym that stands for: a. Specific Applications to Individual Demands b. Sedentary Adults for Individual Developments c. Specific Adaptations to Imposed Developments d. Specific Adaptations to Imposed Demands

d

To maximize performance and decrease injury risk, flexibility exercises should be incorporated how into an exercise program? a. Static flexibility exercises in the warm up and ballistic flexibility exercises following the cool down b. Ballistic flexibility exercises in the warm up and dynamic flexibility exercises following the cool down c. Dynamic flexibility exercises in the warm up and ballistic flexibility exercises following the cool down d. Dynamic flexibility exercises in the warm up and static flexibility exercises following the cool down

d

When modifying exercise for older adults, which of the following should be avoided? a. Free weight exercises b. Any squatting movements c. RPE below 13 out of 20 d. Isomeric or static exercises

d

Which advanced training technique involves racking the weight, decreasing the load by 10-20%, and continuing the set past failure? a. Rest-pause technique b. Reverse pyramid c. Negatives d. Drop sets

d

Which method of training is being used when resistance training exercise are performed without rest to improve cardiovascular fitness and muscular fitness simultaneously? a. Continuous training b. Cross training c. Pace/Tempo d. Circuit training

d

Which of the following can cause overtraining syndrome? a. Inappropriate training progression b. Insufficient recovery between exercise sessions c. Improper diet d. All of the above

d

Which of the following forms of exercise should be performed in an exercise plan for effectiveness? a. Power b. Fatiguing anaerobic exercise c. Muscular strength d. Agility

d

Which of the following surfaces would be best for performing plyometric exercise? a. Thick spongy mats b. Trampoline surface c. Concrete floor d. Outdoor grass

d

Which principle states that each person you work with will have a genetic limitation or ceiling that will ultimately limit their muscular strength and endurance? a. Principle of inter-individual variability b. Principle of progression c. Principle of initial values d. Principle of diminishing returns

d

Your client has a goal to complete a half marathon in the next 6 months. Utilizing the SAID principle to develop her exercise program would mean she would mostly perform which mode of exercise? a. Long distance swimming b. High intensity, short duration sprints c. Middle distance cycling d. Long distance jogging e. Heavy resistance training

d