Ace exam practice 4

First ventilatory threshold (VT1); submaximal talk test for VT1

During cardiorespiratory exercise with progressively increasing intensity, the need for additional oxygen is met initially through linear increases in minute ventilation (Ve). The point at which the increased demands for oxygen can no longer be met by this linear increase, causing a nonlinear increase in ventilation is known as the ____ and can be measured via a ____.

Including some lyengar poses and yogic breathing during cool-down

How can a personal trainer most effectively incorporate mind-body exercise into personal-training sessions for clients?

Increased heart rate to compensate for reduced blood volume due to sweat production for thermoregulation.

What causes cardiovascular drift?

Breath work

What is frequently cited as the primary centering activity of mind-body exercise program?

Accurate programing using HRR requires actual measured maximal heart rate (MHR) and resting heart rate.

What is the greatest limitation associated with using heart-rate reserve (HRR) to calculate exercise target heart rate?

Increased glucose tolernace and insulin sensitivity

What is the metabolic benefit of practicing yoga and tai chi on a regular basis?

Creating positive experiences and early success through achievable zone 1 exercise of increasing duration.

What is the primary focus of aerobic-base training in ACE IFT Model?

Increasing the complexity of the asanas

What is the primary method for progressing the principle challenge in hatha yoga?

To enhance venous return to prevent blood pooling in extremities.

What is the primary reason for having all clients perform an adequate cool-down?

Multiple linear jumps

What plyometric drill would provide the MOST appropriate progression for a client who can successfully perform a predetermined number of vertical jumps and single linear jumps?

75 second work interval: 15 second recovery interval

What work-to-recovery ratio would be MOST appropriate to include in a resistance training circuit for small group personal training sessions with clients who have primary goals that require enhanced muscular endurance?

Availability of energy from stored fat and/or free fatty acids

When performing steady-state cardiorespiratory exercise, which of the following is least likely to limit exercise duration?

Pilates

Which form of mind-body exercise is fundamentally a form of movement re-education that breaks inefficient movement patterns into components?

Increased self efficacy

Which of the following benefits of regular participation in mind-body exercise will have the greatest impact on improved program adherence?

Onset of blood lactate accumulation (OBLA)

Which of the following corresponds with the second ventilatory threshold (VT2)?

Four people with similar fitness goals

Which of the following groups of individuals would work best together in a small-group training session?

Improved proprioception and kinesthesis

Which of the following is a characteristic of mind-body exercise programs that is helpful to those with stable chronic disease?

Hatha yoga

Which of the following is considered a classical form of mind-body exercise (>200-year heritage)?

Transient hypertrophy

Which of the following physiological states would most likely occur as a result of one resistance training session?

Minimize poses below the heart

Which of the following program modifications would be most important when teaching yoga to a client who is deconditioned or has a chronic disease?

Two sets of 4-6 reps for each major muscle movement pattern, utilizing a split routine that allows 72-96 hours of recovery time before working the same muscle group again.

Which of the following programs would be most appropriate for a client who has a primary focus on improving muscular strength?

They are active primarily during lower levels of force production.

Which of the following statements about the role of type 1 muscle fibers during resistance training exercises is most accurate?

Decreasing the number of recovery days per week to accommodate additional interval work

Which of the following training scenarios would most likely result in overtraining syndrome for an endurance athlete?

3 sessions x 30 minutes at an RPE of 5 = 450 minutes

Which of the following weekly training plans would have a session rating of perceived exertion (session RPE) of 450 points?

50%

Most fitness enthusiasts who exercise in a gym or at home on a regular basis on multiple days per week will spend many years reaching their fitness goals through aerobic-efficiency training. Research with these well-trained non-athletes has found that they will spend as much as ___% of their total training time in zone 2.

2 sets x 12 repetitions with 90 pounds

Performing which combination of sets, repetitions, and load would result in the greatest total training volume?

Catecholamines and cortisol

The affective and neuroendocrine response to mind-body exercise is mediated through the hypothalamicpituitary-adrenal axis (HPA) and results in a decreased production of which hormones that are associated with stress?

Increase weight to 210 lb (5%) and work toward 12 repetitions at this new weight.

The resistance training program you have designed for a client has her performing 8-12 reps during each set, using a double progressive training protocol for advancing workload. During her most recent personal training session, she was able to perform two sets of 12 reps on the leg press machine with 200 lb. Based on this information, what would be the most appropriate progression for her on the leg press exercise?

Good postural stability, proper movement patterns, and relatively high levels of strength.

You are working with a client who wants to train for a specific athletic competition. Before progressing this client to performance training (phase 4), what criteria should he met to allow for a safe and effective transitionto this new type of training?

2-3 sets of 12-16 reps endurance training

You are working with a new client who wants to begin resistance training in preparation for a one month backpacking trip he will be taking through the rocky mountains. Which of the following training sets and repetition would be best for helping him prepare for the rigors of this multiday trip?

Explain the average adult muscle tissue loss of 5lb (2.3 kg) per decade, and how resistance training can help her restore lost muscle and raise resting metabolism.

Your new client is a 47 year old women who wants to lose weight, but is a bit apprehensive about resistance training because she does not want to "get big." Based on this information, what response would best facilitate resistance training program adherence and motivation?