Domain 2

rest-pause training

allows for a short rest time between reps in one set to enable the lifter to perform more reps at a higher weight that could be performed without the short rest

Which of the following is an appropriate method to monitor exercise intensity for a pregnant woman? % HR max % HRR Target VO2 Talk test

Correct answer: Talk test A pregnant woman should exercise at an intensity that permits conversation. When conversation is not possible, intensity should be decreased. Target heart rate, such as % HR max or % HRR, are inappropriate methods to monitor exercise intensity during pregnancy, due to the variability in maternal resting and maximal heart rate.

All of the following should be charted from a client's session except: Any particular changes in the client's fitness level The duration of the session The client's subjective concerns Any pain or discomfort that occurred during the session

Correct answer: The duration of the session Proper charting is essential as it allows the trainer to provide optimal service while limiting liability risk. All of the following workout specifics should be recorded: Weight Repetitions Sets Any pain or discomfort that occurred during the session Client's subjective concerns Any particular changes in the client's fitness level

Hypoglycemia symptoms

Dizziness, irritability, anxiety, fatigue, hunger headache, and sweating

Progressive overload principle

The principle of progressive overload explains that as the body adapts to a given stimulus, an increase in the stimulus is required for further improvement.

SAID principle

The adaptation will be specific to the demands that the exercise places upon the individual The specific adaptation to the demands that the exercise places upon the individual is known as the Specific Adaptations to Imposed Demands (SAID) principle. For example, if a high number of repetitions are used, the muscles will increase their ability to perform a high number of repetitions (muscular endurance).

3 laws of motion that help explain linear as well as angular movement

The law of inertia (Newton's first law of motion) The law of acceleration (Newton's second law of motion) The law of reaction (Newton's third law of motion) The law of acceleration is the mathematical equation for calculating the size of the magnitude of a force. This states that a force is proportional to the product of an object's mass multiplied by its acceleration (F = ma). Force is measured in Newtons.

specificity of training principle

The specificity of training principle states that only the muscles that are trained will adapt and change in response to a given program.

Which strategy of training program design involves a systematic variation of the training parameters in order to maximize their effect? Cyclization Linearization Variation Periodization

The systematic variation in prescribed volume and intensity during different phases of a resistance training program is known as periodization. A traditional linear periodization program cycles an individual through four phases: Hypertrophy phase (high volume and short rest periods) Strength/power phase (reduced volume but increased load and rest periods) Peaking phase (low volume but high load and longer rest periods) Recovery phase (low volume and load) Periodization acts as a way to vary a client's workout over time, thus preventing the likelihood of overtraining as well as boredom.

Variation in training principle

The variation in training principle states that no one program should be used without changing the exercise stimulus over time.

motion specific training/functional training

designed to help connect traditional resistance training and motion specific strength. It is best used in conjunction with traditional resistance training to develop and enhance athletic performance, balance, and coordination. The emphasis of this training is placed on working the full body, particularly the stabilizer muscles

cluster training

often used olympic lifters and uses short rest times between reps to help maximize performance of each lift.

Korotkoff phases

phase 1: sharp thuds, starts at systolic BP phase 2: blowing sound; may disappear entirely(the auscultatory gap) phase 3: crisp thud, a bit quieter than phase 1 phase 4: sounds become muffled phase 5: end of sounds, ends at diastolic BP

dynamic method training

typically used by powerlifters and involves performing structural movements with moderate weights explosively with short rest times between sets

By age 70, flexibility is decreased by approximately what percent?

25-30%. As we age, our ability to move through a full ROM becomes more difficult. the decreases in flexibility that one may experience will depend on the joint itself. For most people, by the age of 70, there is an overall loss of flexibility of about 25-30%

For a client who regularly exercises, how many minutes per week of activity should they complete? 100-150 minutes per week 60-150 minutes per week 150-300 minutes per week 150-200 minutes per week

A client who has fitness experience and is already engaging in moderate-to-vigorous activity should complete 150 to 300 minutes of physical activity or exercise per week. Depending on the intensity, the recommended time to be devoted to cardiovascular activity will either decrease or increase. For instance, vigorous activity should be completed for 150 minutes each week, and moderate activity should be completed for a total of 300 minutes each week.

For someone who is new to fitness, how many sets are necessary to achieve the exercise stimulus needed for progress? 4 sets 3 sets 2 sets 1 set

Correct answer: 1 set From a short-term performance standpoint, a single set per exercise should be enough for those who are new to fitness to achieve the stimulus needed for progress. However, it is all dependent on the individual. This is why it is necessary for a personal trainer to take the time to accurately gauge a client's fitness level prior to beginning an exercise regimen.

A client moves a 50-pound barbell 1.5 feet during each repetition. How much work has he performed if he does 4 sets of 6 repetitions? 75 lb.ft. 1,800 lb.ft. 450 lb.ft. 1,500 lb.ft.

Correct answer: 1,800 lb.ft. Mechanical work is the magnitude of a force that creates a change in position, and the linear displacement (straight-line distance) defines the change in position. Total mechanical work can be calculated with the formula W = (F x d) x r x s. F equals force d equals distance r equals repetitions s equals sets In this example, W = (50 lb. x 1.5 ft). x 6 x 4 = 1,800 lb.ft.

When incorporating the Olympic lifts into a resistance training program, what is the recommended range of repetitions to perform per set? 6-8 repetitions 1-6 repetitions 12-15 repetitions 8-12 repetitions

Correct answer: 1-6 repetitions The Olympic lifts (snatch, clean, jerk) are full body movements that are performed at maximal velocity on every repetition. These exercises build explosive power as well as speed and strength. Because they are high-skill movements and require a significant CNS component, these movements should be performed at the beginning of the workout to minimize fatigue, and repetitions should be relatively low. The recommended repetition range for these movements is 1-6. Rest times between sets should be relatively long to provide sufficient recovery and to ensure that each set is performed with maximum velocity and effort.

If exercise is done intermittently, what should be the minimum amount of time for each interval? 20 minutes 5 minutes 10 minutes 15 minutes

Correct answer: 10 minutes It is recommended that individuals complete 30-60 minutes per day of moderate-intensity exercise, 20-60 minutes per day of vigorous exercise, or a combination of both to improve cardiorespiratory fitness. However, this duration can either be completed in one session or strewn across multiple sessions intermittently. If exercise is completed intermittently, then the minimum amount of time should be 10 minutes per interval.

In young adults, how long should an active static stretch be held? 30 to 60 seconds 5 to 10 seconds 10 to 30 seconds 15 to 20 seconds

Correct answer: 10 to 30 seconds Current recommendations involve stretch hold times of 10 to 30 seconds for active static stretches. This range is also recommended for PNF techniques when prefaced by a 3- to 6-second active contraction. The exception is with older adults, where an increase to 30 to 60 seconds for the stretch hold time is recommended. There seems to be little additional flexibility benefit to static stretch hold times that exceed 30 seconds in younger adults.

Which of the following ranges of fasting blood glucose values is considered prediabetic? 100-126 mg/dL 105-130 mg/dL 95-115 mg/dL 126-142 mg/dL

Correct answer: 100-126 mg/dL Approximately 81.5 million adult Americans have prediabetes, which is when blood glucose values are elevated beyond normal levels. Fasting blood glucose levels ranging from 100 to 126 mg/dL are considered prediabetic. Individuals with a value falling within this range have an increased risk of developing type 2 diabetes during their lifetime.

What is an appropriate repetition range for resistance training if the training goal is increased muscular endurance? 5-8 repetitions 12-15 repetitions 3-5 repetitions 8-12 repetitions

Correct answer: 12-15 repetitions Different repetition ranges can be used to target different goals, as long as the corresponding adjustments to intensity are made as well. Lower repetition ranges, such as 1-6 repetitions, using heavier loads (intensities) are typically used in training programs designed to build maximum strength levels, while moderate to higher volumes in conjunction with moderate and heavier loads are used for the purposes of hypertrophy. The ability to sustain performance without getting tired is known as muscular endurance. The recommended repetition range to target and improve muscular endurance is 12-15+ repetitions. It's important to note that although the loads are lighter (lower % 1RM), the load still needs to be sufficient to create training fatigue within the prescribed repetition range. If a load is too light and the individual could have performed many more repetitions but stops at 12-15 reps, this will not be sufficient enough to elicit the desired training effect.

What is the target heart rate of a 35-year-old endurance athlete? 125-175 beats per minute 129-157 beats per minute 136-180 beats per minute 115-162 beats per minute

Correct answer: 129-157 beats per minute The target heart rate range is usually between 64% and 76% of heart rate max (and sometimes up to 95%). For apparently healthy individuals, the target range is often narrowed to 70% - 85% of heart rate max. The following calculation can be used to determine the exercise target HR based on a percentage of heart rate max: Target HR (lower range) = (maximal HR) x 0.70 Target HR (upper range) = (maximal HR) x 0.85 So for a 35-year-old endurance athlete with an estimated heart rate max of 200 (220-35=185), the range will be 129-157 bpm.

When using the RPE scale during flexibility training using static stretching, what is the recommended level of exertion? 6-8 13-15 18-20 9-12

Correct answer: 13-15 The Rating for Perceived Exertion (RPE) scale is a tool for self-assessing an individual's level of effort. The scale ranges from 6 (no exertion) at the low end to 20 (maximal effort) at the top end. Static stretching should be between a somewhat hard (13) and hard (15) level of exertion. This should also correlate with mild discomfort - not pain - during the stretch.

A highly trained endurance athlete is looking to further improve her performance. How much time should she spend performing vigorous-intensity exercise? 300 minutes per week 200 minutes per week 150 minutes per week 75 minutes per week

Correct answer: 150 minutes per week For regular exercisers, extending the time or intensity may provide additional health benefits. Performing between 200 and 300 minutes per week of moderate-intensity exercise or between 100 and 150 minutes per week of vigorous-intensity exercise is recommended to gain even greater benefits.

What is the recommended work to rest ratio for low to moderate intensity plyometric training? 1:1 1:3 1:5 1:10

Correct answer: 1:5 Plyometric training, even at low to moderate intensities can be more taxing than many other forms of training. Therefore, in addition to monitoring intensity based on your client's training experience and ability level, it's important to provide adequate recovery between sets. When performing low to moderate intensity plyometric exercises, rest times should be 5 times the length of the work interval. Higher intensity plyometric training requires even more rest, with a recommended work to rest ratio of 1:10. In addition, it's important to allow sufficient rest time between plyometric training sessions, usually a minimum of 48-72 hours.

After a client performs a set of depth jumps for 12 seconds, what is the minimum amount of time the client should rest? 60 seconds 2 minutes 30 seconds 90 seconds

Correct answer: 2 minutes Depth jumps are a type of high-intensity exercise that requires a 1:10 work-to-rest ratio in order to allow for complete or near-complete recovery. During plyometric training, the quality of movement is much more important than the quantity of movement. Low to moderate intensity drills can use a 1:5 ratio. In this example, 12 seconds of work x 10 = 120 seconds (2 minutes) of rest.

What is the recommended minimum number of days per week to participate in flexibility training? 3 to 4 days 4 to 5 days 1 to 2 days 2 to 3 days

Correct answer: 2 to 3 days Stretching exercises are most effective when performed daily, with two to four stretch repetitions per muscle group. With that said, current recommendations for stretches are at least 2 to 3 days a week.

Which of the following time increments is considered a moderate amount of rest? 3 to 4 minutes 1 minute or less 2 to 3 minutes 1 to 2 minutes

Correct answer: 2 to 3 minutes Observe the client to determine optimal rest-period lengths. A moderate rest period is considered to be two to three minutes. The heavier the resistance, the more rest that should be allowed between sets and exercises. Also, more rest allows for a greater number of repetitions to be performed at a specific RM load.

Neuromotor exercise should be included at least how often in a client's program in order to improve balance ability? 4-5 days per week 2-3 days per week Daily Once per week

Correct answer: 2-3 days per week The type of exercise that focuses on motor skills including balance, coordination, agility, and proprioceptive training is called neuromotor exercise. It is recommended at least two to three days per week for 20 to 30 minutes.

What is the typical length of time it takes to move from a beginner to an intermediate training status, when consistently following a resistance training program? 10-12 months 4-8 months 2-3 months 1-2 months

Correct answer: 2-3 months The average individual can move from a beginner to an intermediate training status within about 2-3 months. It takes longer to progress to an established, or advanced, training status—usually after about 3-12 months as an intermediate. Consistency plays a large role in progression, as well as individual client response. It may take some individuals longer to advance, and this is completely acceptable. It's always better to adjust based on an individual response to training and their comfort level. t's always better to be more conservative and take more time if an individual doesn't feel comfortable advancing.

If a client is interested in weight loss, what is the weekly recommended amount of moderate intensity exercise? 200 to 250 minutes per week 250 to 300 minutes per week 150 minutes per week Over 300 minutes per week

Correct answer: 250 to 300 minutes per week Even though the health guidelines for physical activity are 150 minutes per week of moderate-intensity exercise, this amount is different for those looking to lose weight. The recommendation is 250 to 300 minutes per week, with the recommended duration of exercise being 50 to 60 minutes per day.

Which of the following volumes would typically be seen in a linear periodized program within a third microcycle? 3-4 sets of 4-6 repetitions 3-5 sets of 12-15 repetitions 4-5 sets of 8-10 repetitions 3-5 sets of 1-3 repetitions

Correct answer: 3-4 sets of 4-6 repetitions Linear periodization methods progressively increase in intensity with small variations in each microcycle that lasts from 1 to 4 weeks. In general, a 16-week program has a steady linear increase in the intensity of the training program. A typical periodized program using five microcycles, each lasting four weeks, with the exception of the recovery microcycle, would look like this: Microcycle 1: 3-5 sets of 12-15 repetitions Microcycle 2: 4-5 sets of 8-10 repetitions Microcycle 3: 3-4 sets of 4-6 repetitions Microcycle 4: 3-5 sets of 1-3 repetitions Microcycle 5 (two weeks): Active rest/recovery

For maximizing health-related benefits, what is the recommended training frequency for aerobic exercise? 5-6 days per week 2-3 days per week 3-5 days per week 4-6 days per week

Correct answer: 3-5 days per week The recommended frequency for aerobic exercise is three to five days per week. Intensity should be considered when determining optimal frequency. As intensity levels increase, the number of days per week needed for health benefits decreases.

Clara is following an advanced resistance training program designed to build muscular hypertrophy. How many sets should she perform for the main lifts in her program? 2-3 sets per exercise 1-2 sets per exercise 3-6 sets per exercise 6-8 sets per exercise

Correct answer: 3-6 sets per exercise Beginners and intermediate individuals, which typically includes those who have been training less than a year, will generally see positive training benefits performing just 1-3 sets per exercise. But as individuals move into an advanced training status, increased volume of training is often necessary to achieve further results. Total volume recommendations for hypertrophy training are generally in the moderate to high range of 3-6 sets of 1-12 reps per exercise, with most exercises falling into the 6-12 repetition range.

How many repetitions should be performed for each movement when performing dynamic stretching? 3-6 repetitions 5-12 repetitions 1-2 repetitions 12-15 repetitions

Correct answer: 5-12 repetitions Dynamic stretching involves actively moving the joints through gradually increasing ranges of motion. Examples of dynamic stretches include arm circles and leg swings. These stretches often resemble sports movements or movements of daily life and are frequently used as part of a warm-up before aerobic or resistance training. Movements are done with control, slowing increasing the range of motion with each repetition until the full range of motion is achieved. It is recommended to perform 5-12 repetitions of each exercise, and, if used in the warm-up, should target the ranges of motion that will be used in the subsequent workout.

For individuals trying to lose weight, what is the recommended duration of exercise per day? 50-60 minutes per day 60-90 minutes per day 30-45 minutes per day 60-75 minutes per day

Correct answer: 50-60 minutes per day To improve cardiorespiratory fitness, one of the following options is recommended: 30 to 60 minutes per day of moderate-intensity exercise 20 to 60 minutes per day of vigorous exercise Or a combination of both For those looking to lose weight, the recommended duration of exercise is 50 to 60 minutes per day.

Mattie is brand-new to personal training and has never done any structured exercise of any kind. She is very de-conditioned but has been cleared for training through the pre-participation screening and fitness assessment and she is ready to start her program. What is the minimum target for aerobic exercise that she should aim to perform each week when starting this program? 75 minutes 100 minutes 150 minutes 60 minutes

Correct answer: 60 minutes Although the minimum recommendation for general health and fitness is 150 minutes per week of aerobic exercise, it's important to consider an individual's prior experience and training status when prescribing exercise parameters. As a beginner with no previous exercise experience, it's better to plan to start with a minimum of 60 minutes per week, which can be accumulated in 10-minute segments over the course of the week. As she gains experience and her fitness level increases, her target should increase to 150-200 minutes per week.

What is an appropriate intensity for a novice individual looking to increase muscular strength? 65%-80% 1-RM 45%-50% 1-RM 50%-65% 1-RM 60%-70% 1-RM

Correct answer: 60%-70% 1-RM For novice individuals looking to improve muscular strength, the following acute variables are recommended: 1-3 sets per exercise Load of 60% to 70% 1-RM 8 to 12 repetitions Rest for 1 to 3 minutes between exercises Lift 2 to 3 days per week

How many minutes per week of light to moderate activity should be completed over the first six months of training by a client with no prior aerobic training? 100-150 minutes per week 60-200 minutes per week 150-200 minutes per week 60-90 minutes per week Show ExplanationNext Question

Correct answer: 60-200 minutes per week A client who is new to aerobic training is usually relatively inactive and therefore, deconditioned. The progression for their program is as follows: For the first week, a light level of activity should be completed for at least 10 minutes twice a day, for a total of 20 minutes each day, for a weekly total of 60 minutes. Each week, 15 minutes should be added, until 120 minutes of activity is reached. Stay at this duration, but increase intensity over the next couple of weeks. Once comfortable with this duration and intensity for a couple of weeks, continue to add 10-15 minutes each week until you reach 150 minutes a week. Once 150 minutes is established, continue to add 10-15 minutes each week to progress to a total of 200 minutes a week.

What is the appropriate number of repetitions for a beginner adult client looking to improve muscular strength? 2 to 4 repetitions 12 to 16 repetitions 6 to 8 repetitions 8 to 12 repetitions

Correct answer: 8 to 12 repetitions One of the key variables in any resistance training program is the amount of resistance used for a specific exercise. The easiest methods for determining resistance include the following: Repetition Maximums (RMs): The maximal load that can be lifted the specified number of repetitions Absolute Resistance: This allows for only a specific number of repetitions to be performed Performing 3-5 repetitions with a resistance that is challenging for that number of repetitions produces very different results than performing 13-15 repetitions at a weight challenging for that repetition range. For the novice or intermediate individuals, 8-12 repetitions should be performed.

Which of the following best describes ballistic resistance training? A plyometric modality aimed at increasing muscle power and strength A plyometric modality aimed at increasing stride length and frequency A plyometric modality aimed at increasing explosiveness and power development A plyometric modality aimed at increasing change in distance over time

Correct answer: A plyometric modality aimed at increasing muscle power and strength A plyometric modality aimed at increasing muscle power and strength is known as ballistic resistance training. Traditional exercises are completed using a full range of motion where noticeable deceleration of the load occurs prior to a concentric phase. Examples of ballistic resistance training include jump squats, bench press throws, and shoulder press throws.

What shoulder movement is involved during the dumbbell overhead press? Flexion Abduction Adduction Extension

Correct answer: Abduction Shoulder abduction involves lifting the arm up and out to the side. This motion is typically associated with a dumbbell lateral raise. This is the same motion that occurs during the overhead press, it simply involves the top range of shoulder abduction. In the starting position, the dumbbells are just above shoulder level with the elbows bent, and the upper arms are closer to the side. As the movement is performed and the dumbbells are pressed overhead, the upper arms abduct until the elbows are straight and the arms are reaching overhead. Other shoulder movement patterns and sample target exercises include: Shoulder flexion: front raise Shoulder extension: dumbbell pullover Shoulder adduction: lat pull-down

All of the following describe a class of lever except: Effort force in the middle Acceleration in the middle Load or resistance in the middle Fulcrum in the middle

Correct answer: Acceleration in the middle A lever consists of a rigid bar used about a point of rotation or fulcrum to multiply the effect of a mechanical force (make it greater) or increase the distance across which the force is applied (lever arm). The lever is used to increase the amount of resistance that can be overcome by the application of force. Levers are commonly classified according to the arrangement of the two forces acting on them (effort and resistance) and the point of rotation or fulcrum. The rotational joints of the human body all fall into one of these three classes of levers: Class 1: Fulcrum in the middle Class 2: Load or resistance in the middle Class 3: Effort force in the middle

What is an appropriate progression per week for advancing cardiorespiratory exercise for a beginner who does 60 total minutes of low-intensity exercise for the first week? Add 10-15 minutes/week until they reach 120 minutes/week Add 20-25 minutes per week until they reach 150 minutes/week Progress to 60 minutes of moderate intensity exercise per week Progress to 30 minutes of low-intensity exercise and 30 minutes of moderate intensity exercise in week two

Correct answer: Add 10-15 minutes/week until they reach 120 minutes/week It's important to progress at a gradual rate to prevent adding too much at a time. Progressing more gradually allows the body time to adjust before introducing another step up in either intensity or volume. The initial goal should focus on increasing weekly time in 10-15 minute increments per week before increasing intensity until the client is capable of performing 120 minutes per week. Once they have reached 120 minutes of exercise per week, then the intensity can be gradually increased to eventually perform 120 minutes of moderate intensity exercise. Finally, the time can continue to be increased gradually to 150 minutes or longer, depending on the individual's goals.

When should a client stretch if they are involved in sports that focus on muscular strength, power, and endurance? In between exercises During the warm-up On an as-needed basis After the activity

Correct answer: After the activity The stretching phase is considered to be a separate part of an individual's warm-up and cool down routine. Specifically, for sports that focus on muscular strength, power, and endurance, research suggests that stretching should take place after the completion of the activity, rather than beforehand. Some research suggests that muscle strength and endurance performance can actually be reduced after short-term stretching.

What role do the hamstrings have in hip extension? Synergist Agonist Antagonist Stabilizer

Correct answer: Agonist Agonists are muscles that create movements, while antagonists oppose the movement. The antagonist muscles must relax in order for the movement to be performed. Synergists are muscles that assist but don't directly contribute to creating the motion. Synergists can also sometimes be stabilizers, maintaining the stability of a joint while the main movement pattern is performed. The gluteus maximus and the hamstrings are both agonists that create hip extension. The antagonists include the hip flexor group. Movements that target these muscles in a hip extension pattern include: squat leg press lunge machine extension

When developing a resistance training program, what two types of exercises must be included to ensure muscular balance? Isometric and isotonic Free weight and machine Multi-joint and single joint Agonist and antagonist

Correct answer: Agonist and antagonist When selecting exercises, the personal trainer should include opposing muscle groups, agonists and antagonists, in order to prevent muscle imbalances. For example, including lower back extensions and abdominal crunches to strengthen both the lower back and abdomen will provide for muscular balance.

Congenital heart disease refers to types of heart defects that are present: After a heart attack In adolescence At birth After the age of 45 in men and 55 in women

Correct answer: At birth If an individual suffers from any cardiovascular, metabolic, and/or renal (CMR) disease, they are at a higher risk for an unforeseen health event while completing an exercise bout. Therefore, if the presence of a CMR disease is known, an individual should gauge the necessity of a pre-participation physical activity screening. Examples of CMR disease include heart attack, congenital heart disease, type 1 and 2 diabetes, and renal failure. Specifically, congenital heart disease refers to types of heart defects that are present at birth.

How often should children participate in resistance activity? 1 day a week At least 2 days a week Never At least 3 days a week

Correct answer: At least 3 days a week Traditional resistance training activities are generally safe and appropriate for children, as long as the children receive proper instruction and supervision. By age 7 or 8, a child should be physically and mentally mature enough to initiate a resistance-training program. It is recommended that the child engages in physical activity for 60 minutes no less than three days per week. Resistance exercise does not have to be a structured activity like weightlifting or using resistance bands. Unstructured resistance activity such as playing on playground equipment, climbing trees, or playing tug-of-war all suffice for this purpose.

How long does an individual who underwent bypass surgery need to wait before beginning a resistance training program? At least 2 weeks At least 6 months At least 60 days At least 3 months

Correct answer: At least 3 months For individuals with CVD, resistance training can help improve muscular strength and endurance, decrease cardiovascular demands of a given task, help prevent or treat other chronic diseases, increase ability to perform activities of daily living, and increase self-confidence. While these are all important goals of a training program, a personal trainer should be aware of certain limitations or contraindications within the CVD population. For instance, it is contraindicated for an individual to begin resistance training sooner than three months after bypass surgery.

What is an appropriate amount of time for a warm-up? 4-6 minutes At least 7 minutes At least 5 minutes 2-3 minutes

Correct answer: At least 5 minutes During the warm-up, a personal trainer must help the client select an appropriate movement that does the following: Considers any musculoskeletal or metabolic limitations Is relevant to the goals and/or structure of the workout Is a minimum of five minutes in length Is of an appropriate intensity Includes monitoring of RPE and/or HR

What is the prescribed aerobic activity frequency for children? At least 60 minutes a day, daily At least 45 minutes a day, 5 times a week At least 30 minutes a day, daily At least 30 minutes a day, 5 times a week

Correct answer: At least 60 minutes a day, daily One role of the personal trainer is to provide a variety of age-appropriate activities for children that will safely and effectively develop aerobic, muscular, and bone strength. Children who have a sedentary lifestyle might not be able to achieve 60 minutes per day of physical activity. The personal trainer should gradually progress the volume of physical activity over several months to ultimately achieve the goal of 60-minutes-per-day.

Changing from a wide stance to a narrow stance or from a staggered stance to a single leg stance during balance training exercises are examples of using which aspect to change intensity? Mode Base of support Peripheral feedback Center of mass

Correct answer: Base of support Changes in three areas can affect the intensity of a balance exercise and provide options for progression and regression. These three areas include the base of support, center of mass and peripheral feedback. Changing the center of mass involves leaning in one direction, or moving the center of mass by shifting or even walking over obstacles. Peripheral feedback is affected by changes in the sensory pathways. This includes changes in visual feedback, such as closing one or both eyes. Changing the stance of an exercise affects the best of support. Anytime the base of support gets narrower or progresses from two feet to one foot, the difficulty level increases. Combining changes in these three areas can provide plenty of appropriate levels of progression while training increased proficiency in all three domains.

Why is it important to consider environmental conditions when prescribing a workout? Because some people do not like to exercise outdoors Because a personal trainer should consider the appropriate surface for a workout Because environmental conditions may make the relative intensity of an exercise higher Because it might not be as convenient to work out outside

Correct answer: Because environmental conditions may make the relative intensity of an exercise higher Oxygen consumption levels determine intensity based on workload and not the individual's response. Different environmental conditions may make the relative intensity higher than prescribed. For example, determining an outdoor running pace based on the percentage of maximal oxygen consumption alone would be inaccurate when faced with a hot, humid environment.

Which of the following resistance training exercises would be the most effective for an obese client with no medical issues? Crunches Biceps curls Body weight squats Calf raises

Correct answer: Body weight squats For large clients, the primary mode of exercise should provide the greatest caloric expenditure during exercise. The best way to do this is to use exercises that involve large muscle groups and are aerobic in nature. Biceps curls, calf raises, and crunches all utilize smaller muscle groups and are concentrated exercises. Body weight squats, on the other hand, involve larger muscle groups, therefore making them the most appropriate exercise choice for an obese client with a healthy medical record.

What is the main muscle group targeted in a stretch performed by placing the hands behind the head and reaching the elbows backward? Chest Neck flexors Shoulders Triceps

Correct answer: Chest The muscles of the chest actively move the shoulder through horizontal adduction. Therefore, the opposite movement, horizontal abduction, creates a stretch for the same muscles. Placing the hands behind the head and reaching the elbows back moves the shoulder through horizontal abduction and stretches the chest muscles. One example of a shoulder stretch would be to pull the arm across the chest, into horizontal adduction. A tricep stretch involves reaching one arm behind the head and gently pulling on the elbow using the opposite hand. The neck flexors can be stretched by extending the neck to look up at the ceiling.

All of the following attributes describe the left side of the exercise continuum except: Requiring less skill Controversial Foundational Most stable

Correct answer: Controversial A skilled personal trainer should know numerous traditional exercises for each muscle group, including the following: — Single-joint — Multi-joint — Machine-based — Free weights-based — Other equipment-based To help organize the numerous exercise possibilities, a personal trainer can organize their exercises along a continuum from easiest to hardest, as this provides a practical way to think about exercise selection. The left, easy, or foundational side of the continuum can provide a starting point for new clients. On the right side of the continuum are more difficult movements including sport-specific and performance-based movements that require the most skill. Keep in mind that these exercises are only appropriate for the very fit client, and tend to be less safe and more controversial.

Which of the following is not a benefit of improved cardiorespiratory fitness? Increased high-density lipoprotein cholesterol Decreased fatigue in regular activities Improved glucose intolerance Decreased capillary density

Correct answer: Decreased capillary density Decreased capillary density is not a benefit of improved cardiorespiratory fitness. Capillary density in skeletal muscle increases with improved fitness levels. Capillaries supply blood and oxygen to working muscles and remove waste as needed and can adapt over time as needed to increased exercise demands. Additional benefits include the following: Increase in high-density lipoprotein cholesterol Decreased fatigue in regular activities Improved glucose intolerance

What type of strength curve makes it possible to lift more weight if only the bottom half of a repetition is performed? Inverted-U strength curve Descending strength curve Bell-shaped strength curve Ascending strength curve

Correct answer: Descending strength curve Variable-resistance equipment utilizes a lever arm, cam, or pulley setup in order to alter the resistance throughout the range of motion of an exercise. This is desirable because the alteration of resistance can better match increases and decreases in strength such as during a strength curve. There are three major types of strength curves—ascending, descending, and bell-shaped. If an exercise has a descending strength curve, then it would be possible for an individual to complete the bottom half of a repetition with more weight in comparison to performing a full repetition. An example of an ideal exercise that can use the descending strength curve is an upright row.

An individual would be considered sedentary if they: Do not participate in 30 minutes or more of vigorous physical activity 3 days a week for at least 2 months Do not participate in 30 minutes or more of moderate physical activity 3 days a week for at least 3 months Do not participate in 20 minutes or more of vigorous physical activity 3 days a week for at least 3 months Do not participate in 45 minutes or more of moderate physical activity 2 days a week for at least 3 months

Correct answer: Do not participate in 30 minutes or more of moderate physical activity 3 days a week for at least 3 months A sedentary lifestyle is defined as not participating in a regular exercise program and/or not participating in 30 minutes or more of moderate physical activity three days a week for at least three months. A sedentary lifestyle is considered a risk factor for atherosclerotic cardiovascular disease (CVD).

Which of the following exercises allows for 145 degrees of movement? Smith machine supine bench press Triceps push-down Dumbbell arm curls Machine seated rows

Correct answer: Dumbbell arm curls Dumbbell arm curls are an example of elbow flexion, which has a range of motion of 145 to 150 degrees. Major agonist muscles involved in a dumbbell curl include the biceps brachii, brachialis, and brachioradialis.

With a beginner client, which variable of cardiovascular training is the first to be progressed? Exercise VO2 Number of sessions per week Duration Target heart rate

Correct answer: Duration When progressing a training program, it's important to ensure that the overload is not applied in a manner that exceeds the cardiorespiratory system's ability to adapt. Any or all of the FITT components need to be increased to continually overload and challenge the cardiorespiratory system in a responsible way. Intensity and duration of the exercise should usually be increased first, with duration increases ranging from 5 to 10 minutes for a couple of weeks before intensity is increased.

Free weights are an example of what type of resistance devices? Static resistance devices Isokinetic resistance devices Variable resistance devices Dynamic constant external resistance devices

Correct answer: Dynamic constant external resistance devices Free weights, including barbells, dumbbells, etc. as well as certain machines are considered to be dynamic constant external resistance devices: Dynamic: indicates movement (concentric and eccentric) Constant: the amount of resistance doesn't change at different stages of an exercise External resistance: resistance is provided by an external source - not the lifter's body Variable resistance devices are machines that change the amount of resistance throughout a movement pattern, often using a cam or a pulley to resemble the strength curve in a specific exercise. Isokinetic devices adjust the intensity in order to maintain a set speed of movement. A static resistance device provides resistance without movement to enable isometric contraction.

Which of the following is not a skill-related component of physical fitness? Reaction time Endurance Agility Balance

Correct answer: Endurance As a personal trainer, it is important to know when a client is ready to progress and develop new skills. Power, agility, reaction time, speed, coordination, and balance are all skill-related components. A personal trainer can apply advanced training options to improve these areas including high-intensity interval training (HIIT), sports-related drills, weight training, etc.

All of the following are benefits of performing plyometric training except: Increased agility levels Increased power production Increased speed of movement Enhanced muscular size

Correct answer: Enhanced muscular size Beginning with a quick stretch of the muscle fibers, plyometric exercises are followed by a fast shortening of the same muscle fibers. Plyometrics might improve a client's ability to increase speed of movement and power production. It might also help with increasing agility levels, because the directions can change rapidly. Enhanced muscular size is primarily a result of hypertrophy training, where external resistance is applied over a longer time under tension, when compared to plyometric training.

Where should your weight be distributed in your feet during a back squat? Toward the heels On the forefoot Starting on the forefoot and shifting to the heels at the bottom Equally distributed between the heel and forefoot

Correct answer: Equally distributed between the heel and forefoot Throughout the entire lift, your body weight should stay equally distributed between the heel and forefoot and should not shift forward or backward during the movement. Feet should be shoulder width apart, with the toes slightly turned out. Bend the knees and hips while staying centered over the feet to lower into the squat position. Continue to descend until the thighs are parallel to the ground or you are unable to maintain good alignment and position. Push through both legs to return to a stand.

Which of the following is not a contraindicated movement pattern for an individual with osteoporosis? Excessive hip flexion Back extension Supine twisting Forward bending

Correct answer: Excessive hip flexion Excessive hip flexion is not included in the general contraindicated movement patterns for someone with osteoporosis. The movements to avoid include: Forward bending End range spinal flexion Supine twisting Spinal extension Excessive hip adduction (crossing the midline of the body) should be avoided in individuals who have had a hip fracture or replacement.

In regard to breathing and comfortable speech, what is the appropriate level of intensity during cardiorespiratory training? Exercise as close as possible to the point at which speech first becomes difficult Exercise at the point where speech is not possible at all Exercise as close as possible to the point at which a normal conversation can be held Exercise at the point at which an individual is gasping for breath after every word or two

Correct answer: Exercise as close as possible to the point at which speech first becomes difficult An easy way to measure exercise intensity is the "talk test." This means that, as clients exercise, they should be able to speak with someone. Generally, the goal is to exercise as close as possible to the point at which speech first becomes difficult. Exercising at the point where a client is gasping for breath after every word or two may indicate the intensity is too great.

Which of the following is the primary movement during the second pull of a power clean? Flexion Horizontal adduction Abduction Extension

Correct answer: Extension Characterized by triple extension during the second pull phase of the power clean is where the joint angle of the ankles, knees, and hips increases. The primary goal of performing the Olympic lifts, such as the clean, is to increase muscle power, speed, and strength.

The latissimus dorsi work as agonists in three glenohumeral movement patterns. Which ones? Flexion, extension, abduction Extension, horizontal abduction, external rotation Flexion, adduction, external rotation Extension, adduction, internal rotation

Correct answer: Extension, adduction, internal rotation The latissimus dorsi (lats) play a large role in creating upper body movement patterns, including glenohumeral (shoulder) extension, adduction, and internal rotation. Exercises for these patterns that target the lats include: Extension: Dumbbell pullover and chin-up Adduction: Lat pull-down, seated row Internal rotation: Bent-over row, dumbbell row

Which of the following implements is often used to target grip strength for advanced training? Farmer's walk bars Super yoke Sandbags Stones

Correct answer: Farmer's walk bars There are many implements that can be used for advanced training and can target different areas of focus. Some of these implements are used in strongman training. Farmer's walk bars are special bars that can be loaded with weight and then can be carried for specific distances. The farmer's carry is a total body strength and conditioning exercise that also challenges and strengthens the grip. The super yoke is also an implement designed to be carried, except that the yoke is carried like a barbell across the shoulders instead of in the hands. Sandbags and stones are both odd-objects that require different changes to technique for lifting. Sandbags provide resistance (sand) that shifts during the exercise, increasing the difficulty. Stones are typically lifted from the floor to a specific height - either placed onto an elevated surface or lifted over an obstacle.

All of the following decrease with age except: Bone mineral density Insulin sensitivity Maximal heart rate Fat mass

Correct answer: Fat mass The rate and magnitude of change of physiological function that declines with age depends on a complex mixture of the following: Genetics Individual health Presence of disease Exercise history Personal trainers should have knowledge of these age-related changes in physiological function at rest and an appropriate level of exercise intensity for safe and effective exercise programming for older adults. Maximal heart rate, insulin sensitivity, and bone mineral density are all physiological aspects of aging that decline over time, whereas fat mass tends to increase.

Which group of qualities represent typical characteristics of stabilizing muscles? Prone to tension, fatigue resistant, produce low levels of force Fatigue resistant, slow-twitch, respond well to isometric training Prone to inhibition, fatigue quickly, produce low levels of force Fatigue quickly, fast-twich, respond well to isometric training

Correct answer: Fatigue resistant, slow-twitch, respond well to isometric training Muscles can be classified into stabilizers and mobilizers, and the muscles in each respective category display specific characteristics. Stabilizers tend to be fatigue resistant, are prone to becoming inhibited, produce low levels of force and are slow-twitch. They also respond well to eccentric and isometric training. Mobilizers tend to be able to produce higher levels of force but fatigue more quickly. They tend to be fast-twitch and when dysfunctional, hold too much tension. Mobilizers respond well to concentric training.

All of the following are examples of form drills except: Arm swings Figure-8s High knees "Butt kickers"

Correct answer: Figure-8s To improve technique, as well as to serve as a dynamic range of motion (ROM) warm-up, form drills are used. A figure-8 drill is an example of a programmed agility drill. These drills are pre-planned so the client is aware of the movements prior to beginning the drill. Examples of form drills include high knees, butt kickers, and arm swings.

Mechanical work is defined as: Mass multiplied by acceleration Force divided by distance Force multiplied by linear displacement Mass divided by acceleration

Correct answer: Force multiplied by linear displacement Work in the everyday usage is usually in reference to some metabolic measure of the volume of activity a person has completed such as total caloric expenditure. Mechanical work, on the other hand, is defined as the product of the magnitude of a force that creates a change in position, and the linear displacement (straight-line distance) defines the change in position.

Which of the following does the catch position of the barbell clean mimic? Back squat Romanian deadlift Front squat Front lunge

Correct answer: Front squat To assess maximal strength and power, the trainer can use the power clean. This exercise results in larger amounts of weight lifted compared with the snatch, which involves lifting the weight directly from the floor to an overhead position. The final position of this exercise involves the individual descending with the bar into the full front squat position. To catch, the wrists rotate around the bar, and the elbows push forward and upward, creating a shelf to catch the weight. The bar is caught on the shoulders and chest, and this is what pushes the individual into a deeper front squat position. At the conclusion of the movement, the upper arms are parallel to the ground, knees are over feet, and the athlete completes the lift with a front squat.

Motion-specific training is also known as what? Bodyweight training Functional training Balance training Instability training

Correct answer: Functional training Motion-specific training focuses on training movement patterns, as opposed to specific muscle groups. This can include things like instability training, balance training and bodyweight exercises as well as other forms of resistance training. This type of training might utilize various implements, such as kettlebells, the TRX suspension trainer, dumbbells, resistance bands, medicine balls and many other tools. As a category of training, this is also known as functional training.

Which group of muscles are all classified as stabilizers? Iliopsoas, erector spinae, multifidus Pectoralis minor, erector spinae, multifidus Gluteus maximus, iliopsoas, deep cervical flexors Gluteus medius, lower trapezius, serratus anterior

Correct answer: Gluteus medius, lower trapezius, serratus anterior Stability and mobility are interconnected qualities, and they work together to help maintain posture and alignment and to create quality movement. Stabilizers work to maintain the integrity of a joint while the mobilizers create movement around the joint. The gluteus medius and maximus, lower trapezius, serratus anterior, deep cervical flexors, and multifidus are classified as stabilizers. The pectoralis minor, erector spinae, and iliopsoas are classified as mobilizers.

During plyometric training, which of the following is minimized in order to increase the effectiveness of the stretch shortening cycle? Ground contact time Stride length Jump height Exercise intensity

Correct answer: Ground contact time The stretch-shortening cycle is a focus of plyometric training. It is broken down into three phases: Eccentric or stretch phase Amortization or transition phase Concentric or contraction phase Minimizing the length of the amortization phase maximizes the use of elastic energy, making for a more powerful effort.

Which of the following populations is congenital laxity frequently found in? Individuals with a high risk of CVD Sedentary individuals Gymnasts Individuals with arthritis

Correct answer: Gymnasts Another term for congenital laxity is joint hypermobility syndrome. For an individual who has this condition, they have an extreme range of motion through their ligaments and joints, and it is usually accompanied by mild- to moderate-intensity pain.

All of the following physiological factors typically increase with age except: Reaction time Heat tolerance Resting blood pressure Fat mass

Correct answer: Heat tolerance Although it is unavoidable that physiological function declines with age, the rate and magnitude of change depend on a mixture of genetics, individual health, the presence of disease or injury, and exercise history. Individuals of similar ages can differ significantly when compared in their functional capacity, which in turn will affect how they respond to exercise. Typically, physiological factors such as resting blood pressure, reaction time, and fat mass all increase with age, whereas heat tolerance decreases.

All of the following are risk factors for type 2 diabetes except: Ethnicity High-fat diet High alcohol intake High HDL cholesterol

Correct answer: High HDL cholesterol In general, the critical risk factors for type 2 diabetes are associated with a sedentary lifestyle. Primary risk factors are age, family history, ethnicity, obesity, high alcohol intake, high-fat diet, high blood triglycerides, high blood pressure, and gestational diabetes. High HDL cholesterol is referred to as "good" cholesterol and is considered a positive risk factor.

All of the following conditions require special attention in regard to flexibility training except: High blood pressure Arthritis Hip replacement Osteoporosis

Correct answer: High blood pressure There is little reason to avoid flexibility training in the apparently healthy individual. However, there are several health conditions that require special attention and may present challenges to the personal trainer in creating an appropriate flexibility training program. These conditions include arthritis, muscular imbalance, osteoporosis, and hip fracture or replacement.

Clients who have had a hip fracture or hip replacement should avoid an extreme range of motion in which three movement patterns when performing flexibility exercises? Hip internal rotation, hip adduction, and hip flexion Hip abduction, hip adduction, and hip flexion Hip internal rotation, hip abduction, and hip extension Hip external rotation, hip extension, and hip adduction

Correct answer: Hip internal rotation, hip adduction, and hip flexion Certain health and orthopedic conditions require extra precautions with certain types of activities. Individuals who have fractured their hip or had a replacement need to avoid going into through an excessive range of hip internal rotation, hip adduction past the midpoint of the body, and hip flexion above hip level. Performing these movements can place these individuals at risk, even potentially increasing the possibility of dislocation. It's important for personal trainers to be aware of this type of information about their clients so that they can take the necessary precautions.

Progression should be individualized based on all of the following except: History of exercise Training response Health status Individual goals

Correct answer: History of exercise Progression for any client, regardless of their current fitness level, should not be too aggressive. The personal trainer should not focus on achieving target goals quickly, but rather on gradually increasing the overall workload to establish compliance and promote adherence. Progression should be individualized on the basis of the client's initial fitness level, health status, training response, and individual goals.

Which type of grip is being utilized during an Olympic lift? Hook grip Supinated grip Open grip Pronated grip

Correct answer: Hook grip Ideally, Olympic lifts are performed by wrapping the thumb around the bar and then wrapping the first three fingers around the thumb. Doing so adds support and makes for a stronger grip. This is called the hook grip. A supinated or underhand grip involves the palms facing forward or up. A pronated or overhand grip involves the palms facing down. The supinated grip is one of the two most common grips used in resistance training. It is often used with barbells or free weights during exercises such as a biceps curl. An open/false grip is not an actual hand position.

Which of the following questions is not part of a needs analysis? What is the client's main goal? Which muscle groups need to be included in the program to support the goal? How many days per week will the client train? What type of muscle action is required for the goal?

Correct answer: How many days per week will the client train? A needs analysis helps determine the main components that need to be included in an individual's training program. This includes the individual's overall program goal, which reflects their desired outcome of the program. This goal then helps determine which muscle groups and muscle actions and which energy system the program should target to support the overall goal. Finally, the needs analysis should take into account an individual's previous injuries, and if the individual is an athlete, determine the common injuries experienced in their sport. Once these have been determined, then the program variables can be chosen - including frequency (number of days per week), volume, etc.

When performing a dumbbell bench press, where should the dumbbells be in relation to the body at the bottom of the movement? In line with the shoulders In line with the base of the sternum In line with the chin In line with the upper portion of the chest

Correct answer: In line with the upper portion of the chest The dumbbell bench press mainly works the muscles of the chest, specifically the pectoralis major, with assistance from the triceps. The dumbbells should be lowered to the sides of the upper chest and pressed back up over the chest at the top. The dumbbells can be slightly above the body at the bottom of the movement. This movement is considered to be a unilateral exercise because each arm moves independently and must control its own dumbbell. Even if both arms are moved at the same time to perform this exercise, it is still classified as a unilateral exercise. The barbell bench press is an example of a bilateral exercise.

All of the following are appropriate goals for a pregnant client except: Reduce the risk of gestational diabetes Increase cardiorespiratory fitness Avoid excessive weight gain Lower the incidence of low back pain

Correct answer: Increase cardiorespiratory fitness Current research suggests that, unless a specific obstetric or medical condition is present, the likelihood of adverse events or complications in the mother or fetus following acute exercise or training is minimal. The personal trainer should recognize that physical activity by people who are pregnant and those in the postpartum period presents numerous benefits and should be encouraged. Together with an individual's obstetric health care provider, the personal trainer can establish the following exercise program goals: Avoid excessive weight gain Reduce the risk of gestational diabetes Lower the incidence of low back pain Prevent excessive decreases in cardiorespiratory and muscular fitness

Which of the following is considered a "subacute" change resulting from aerobic exercise? Decreased resting heart rate Weight loss Decreased blood pressure Increased insulin sensitivity

Correct answer: Increased insulin sensitivity Consistency in a daily routine is essential in diabetes care. If clients want to achieve the full benefits of aerobic exercise, there must be daily exercise activities. In clients with diabetes, some positive effects of aerobic exercise include better-controlled blood glucose and increased insulin sensitivity. These specific changes are known to be "subacute" changes, meaning that they are lost within a few days following the end of training.

During pregnancy, there is an increase in relaxin levels in the body. What effect does this have? Nausea Increased fatigue Increased joint range of motion Decreased venous return Show ExplanationNext Question

Correct answer: Increased joint range of motion During pregnancy, there is an increase in the amount of relaxin in the body, which is important for delivery. However, the elevated levels of this hormone can also cause increased joint range of motion due to joint laxity. This can lead to the possibility of injury to the joint capsule and other joint structures such as ligaments. It's important to keep this in mind when including any flexibility training as well as monitoring range of motion during resistance training exercises when working with a pregnant client. Nausea and fatigue are both common symptoms throughout pregnancy but are not a result of increased relaxin. During the second and third trimesters, it's important to avoid the supine position, as this can negatively affect venous return.

All of the following positions should be avoided by individuals with osteoporosis except: Bending forward Internal rotation of the hip Back extension Supine spinal rotation

Correct answer: Internal rotation of the hip Osteoporosis is an inflammatory-based disease. Those who suffer from osteoporosis have low levels of bone mineral density, which continues to degenerate. The bones become fragile and susceptible to fracture. The most common sites for bone loss include the following: Spine Hips Wrists Avoid exercises that include twisting, bending, or compression of the spine or those that stress the wrists or hips. Specifically, avoid the following: bending forward, supine spinal rotation, the plow pose, and back extension.

All of the following resistance training contractions are acceptable for a pregnant client except: Isotonic contractions Slow concentric contractions Fast eccentric contractions Isometric contractions

Correct answer: Isometric contractions After the first trimester, resistance and flexibility training exercises in the supine position should be avoided. This position has the potential cause an obstruction of venous return and subsequent risk of orthostatic hypotension. Also, isometric or heavy resistance training might cause a sudden increase in heart rate and blood pressure, which is not recommended.

Why should the Valsalva maneuver be avoided during flexibility training? It is only recommended for physically active individuals It is only helpful during cardiorespiratory training It only allows for inspiration through the nose It does not allow for proper relaxation

Correct answer: It does not allow for proper relaxation Proper breathing techniques during flexibility training are often helpful in relaxing the client and allowing a more comfortable movement into position. A client should not perform a Valsalva maneuver during flexibility training. The Valsalva maneuver is defined as air expiration against a closed glottis and can be contraindicated during certain exercises, as well as with certain populations. Sometimes, it is used in resistance training to help with the "up" portion of a lift.

Who is responsible for developing the popular three-site skinfold formula used to calculate body composition? Pollock and Johnson Jackson and Pollock Jackson and Brown Liepert and Brown

Correct answer: Jackson and Pollock Several skinfold formulas for the prediction of percent body fat or body composition were developed by Jackson and Pollock. The three-site formula that they developed in 1980 provides percent-based body fat averages using the skinfold measurements for chest, abdomen, and thigh in men, and triceps, suprailiac, and thigh in women.

All of the following are methods that a personal trainer can use to increase the intensity of a balance exercise except: Keeping the center of mass within the base of support Displacing the center of mass outside the base of support Narrowing the base of support Having the client close their eyes

Correct answer: Keeping the center of mass within the base of support The type of exercise that focuses on motor skills including balance, coordination, agility, and proprioceptive training is known as neuromotor exercise, otherwise known as functional fitness. Neuromotor-enhancing exercises focus on the communication between feedback from the periphery and interpretation by the central nervous system. The intensity of a balance exercise can be increased by narrowing the base of support, displacing the center of mass, or manipulating peripheral cues of the visual, vestibular, or proprioceptive pathways.

The iliopsoas is targeted in which of the following stretches? Child's pose Butterfly stretch Side bend with straight arms Kneeling forward lunge

Correct answer: Kneeling forward lunge The iliopsoas is a strong hip flexor, located anteriorly in the hip region, and is comprised of the psoas major and iliacus muscles. The kneeling forward lunge stretch targets the iliopsoas. A client performs this stretch by kneeling on one of their knees with their upper body erect, planting the opposite foot on the floor until a 90-degree angle is reached with both the front and back legs, and then shifting the weight forward.

Lat pull down

Correct answer: Lat pull-down When performing a lat pull-down exercise, be sure to do the following: A locked grip should be used, with thumb around the bar and hands grasping the cable bar with a wide grip Thighs should be under the machine for support, while pulling the bar to the upper chest and maintaining a slight backward lean During the upward movement phase, the individual should allow the elbows to slowly return to the starting position

When using self-myofascial release techniques to address soft tissue problems such as hypertonicity, which areas should be targeted for an individual with internally rotated shoulders? Trapezius and rhomboids Latissimus dorsi and pectoralis major Latissimus dorsi and rhomboids Pectoralis major and deltoids

Correct answer: Latissimus dorsi and pectoralis major Self-myofascial release (SMR) is a type of manual therapy (like massage) that is typically performed using an implement such as a foam roller, roller massager or even a tennis or lacrosse ball. This technique involves an individual using the implement to put pressure on specific tissues to provide compression and may help relax hypertonic (overactive) tissues. An individual with internally rotated shoulders will often present with tightness or hypertonicity in the latissimus dorsi and the pectoralis major and may benefit from performing SMR on these areas.

What is the correct order of progression for changing the displacement of the center of mass when performing balance exercises? Leaning backward; crossover walking; turning in a circle Crossover walking; leaning backward; turning in a circle Crossover walking; turning in a circle; leaning backward Leaning backward; turning in a circle; crossover walking

Correct answer: Leaning backward; turning in a circle; crossover walking The intensity of balance training exercises can be adjusted by changing an individual's stance, center of mass, or peripheral input. Each of these categories has an appropriate progression of intensity that can be used to match your client's ability level. When changing the center of mass, leaning any direction - forward, backward or side to side results in a lower intensity. Turning in a circle, stepping over an object or shifting the body weight from side to side presents a moderate level of intensity. Crossover walking and balancing on an unstable surface such as a rocker platform or a large ball provide the highest intensity to challenge an individual's balance.

All of the following can contribute to hypermobile range of motion in a joint except: Injury Length of antagonist muscles Poor soft tissue integrity Disease

Correct answer: Length of antagonist muscles Several factors determine flexibility, including joint structure, the health of soft tissue around the joint, length of antagonist muscles, and temperature of the tissues being stretched. The viscoelastic properties of the tissues surrounding the joint should also be considered. Flexibility is largely determined by how well these factors facilitate movement. Injury, disease, or poor soft tissue integrity can sometimes contribute to hypermobile range of motion in a joint. Hypermobility is described as a joint having an excessive range of motion.

What structures are typically affected in individuals with hypermobility that leads to an unusually large joint range of motion (ROM) than the average person? Bones Ligaments Tendons Muscles

Correct answer: Ligaments Individuals who have extreme ranges of motion at one or more joints may have joint hypermobility, which may also be called congenital laxity. These individuals have ligaments and joint capsules that are often "looser" and potentially less stable due to this laxity, which is why they have greater ranges of motion than the average individual. These individuals may also experience pain associated with their hypermobility. Although this is not generally a serious health concern, it may present issues for these individuals during training. Therefore, as with any other orthopedic concerns, especially if there is pain present, any issues that arise with an individual that shows signs of hypermobility should be addressed by the appropriate medical professional and not diagnosed during the scope of a personal training assessment or training session.

What are the recommendations for load and volume during the recovery phase in a traditional periodization model? Moderate load, moderate volume Low load, low volume Low load, moderate volume Moderate load, low volume

Correct answer: Low load, low volume The recovery phase in a traditional periodization model (linear) occurs after an individual has completed different phases focusing on hypertrophy, max strength and power, and peaking. This phase helps to counter the higher loads and intensities that were used in the previous peaking phase and prepares the individual to be ready to begin another mesocycle. Including the recovery period can help to address injuries or imbalances/weaknesses prior to another phase of increased training intensity. This model has often been used to prepare athletes for competition. The recovery phase allows for increased recovery between programs through significantly decreasing load and volume of training. For athletes, this phase may also include significant decreases in sports specific training (practices)

In which position does orthopnea occur? Having the feet elevated Standing Sitting Lying down

Correct answer: Lying down There are multiple signs and symptoms that may indicate an individual is suffering from a cardiovascular, metabolic, and/or renal (CMR) disease. Signs and symptoms include dyspnea, syncope, orthopnea, and ankle edema. Specifically, orthopnea refers to trouble breathing while lying down. It is relieved quickly once an individual is in a seated or standing position.

The goal of plyometric jumps is best described as: Accentuating the ECC component Maximizing the repeated motion for a specific distance or pattern Maximizing vertical or horizontal motion Exaggerated bounds with excessive stride length

Correct answer: Maximizing vertical or horizontal motion Jumps-in-place, standing jumps, multiple hops/jumps bounding, box drills, depth jumps, and throws, performed preferably on grass or a similar surface, are examples of plyometric exercises. Here's the difference between common plyometric exercises: Jumps: Maximizing vertical or horizontal motion Hops: Maximizing the repeated motion for a specific distance or pattern Bounds: Exaggerated drills with excessive stride length Depth Jumps: Accentuating the ECC component by stepping off an elevated surface prior to performing an explosive jump

All of the following exercises are appropriate for improving a client's ability to change body position with speed and accuracy except: Multi-directional jumps Mixed martial arts Lateral bounds Lateral shuffle drill

Correct answer: Mixed martial arts Speed, agility, coordination, balance, power, and reaction time are skill-related components of physical fitness. Agility is defined as the ability to change body position in space with speed and accuracy. Agility can be improved with multi-directional plyometric drills and sport-specific agility drills. Lateral bounds, lateral shuffle drills, and multi-directional jumps are all examples of agility drills.

The use of multiplanar movements in unstable environments is included in what type of training? Cluster training Dynamic method training Rest-pause training Motion-specific training Show ExplanationNext Question

Correct answer: Motion-specific training Motion-specific training is also referred to as functional training, and is designed to help connect traditional resistance training (RT) and motion-specific strength. It is best used in conjunction with traditional RT to develop and enhance athletic performance, balance and coordination. The emphasis of this training is placed on working the full body, particularly the stabilizer muscles. Cluster training is often used by Olympic lifters and uses short rest times between repetitions to help maximize performance of each lift. Dynamic method training is typically used by powerlifters and involves performing structural movements with moderate weights explosively with short rest times between sets. Rest-pause training allows for a short rest time between repetitions in one set to enable the lifter to perform more repetitions at a higher weight that could be performed without the short rest.

What type of exercise is a dumbbell bench press? Single-joint, unilateral Multijoint, unilateral Multijoint, bilateral Single-joint, bilateral

Correct answer: Multijoint, unilateral A well-rounded resistance training program includes both multijoint and single-joint exercises as well as both bilateral and unilateral movements. Multijoint exercises are those require movement at more than one joint. The bench press requires movement at both the shoulder and the elbow, making it a multijoint movement. A single-joint movement isolates one target area and only requires movement at one joint, such as a bicep curl. Bilateral movements use both limbs (arms or legs) to complete one task. A barbell bench press would be an example of a bilateral exercise. The dumbbell bench press, however, requires each arm to move independently, and one arm cannot assist the other arm during the exercise. Therefore, even when both dumbbells are lifted at the same time, this is a unilateral exercise.

For an advanced individual, which training goal requires the shortest rest times between sets of resistance training? Muscular strength Power Muscle endurance Hypertrophy

Correct answer: Muscle endurance The acute variables used to design resistance training programs are adjusted based on the overall training goal and become even more specific for those following advanced programs. Generally, programs that use higher loads/intensities and lower volumes, such as power and muscular strength, require longer rest times between sets for training to be effective (2-3 minutes+). Hypertrophy training uses a combination of higher and moderate loads and increased volume in comparison to strength and power programs. For the heavier loads, rest periods will still be a little longer (2-3 min+) but will decrease for moderate loads (1-2 min). Muscular endurance programs use the lightest loads and highest volumes (10-25+ repetitions/set). In addition, the goal is to improve the capacity to continue performing (working) without fatigue. Decreasing rest times will help achieve this goal. Therefore, these rest times are the shortest - sometimes even less than 1 minute.

During what process should you determine which muscle groups to include in a client's program? Pre-participation screening Needs analysis Fitness assessment Program design

Correct answer: Needs analysis The pre-participation screening and the fitness assessment should help determine a client's current fitness and health status. The next step before designing the details of their training program is to perform a needs analysis. During this process, you'll determine the client's overall goal, as well as the components necessary to support that goal. Essentially, this determines what the individual wants to achieve and what needs to be included to accomplish that objective. Conducting a biomechanical analysis of an individual's needs can determine the muscle groups and muscle actions required as well as the potential for injury. This process also includes deciding which energy sources (aerobic vs. anaerobic) will be the best fit based on the goal. For example, an athlete in a power sport has different energy system needs than a long-distance runner. This information can then be used for the next step, which is to select the specific training variables (exercises, resistance, sets, rest, etc.) to create their individual training program.

Activities such as tai chi and pilates are appropriate modes of training within which component of fitness? Muscular strength Aerobic endurance Neuromotor exercise Flexibility

Correct answer: Neuromotor exercise Balance is one of the most important skills included in the category of neuromotor exercise. Tai chi, yoga, and pilates are all appropriate options that help to improve an individual's balance in addition to coordination. Other skills in this area include stability, coordination, proprioception, and agility. Training in this category is important to help prevent falls in older adults as well as more advanced training options such as speed, power and reaction time. While there is no recommended minimum duration of balance training per week, a good guideline is to aim for 60 minutes per week of balance training.

When is it appropriate for a client to hold their breath? During isometric exercises only During the concentric contraction of an exercise During the eccentric contraction of an exercise Never

Correct answer: Never A personal trainer should ensure proper breathing technique with their clients. A client should never hold their breath during any contraction because it can increase intrathoracic pressure and consequently blood pressure. This increase in blood pressure may or may not be dangerous for a specific client but it isn't necessary. As a general rule, the client should inhale before starting the lift, exhale when performing the concentric contraction, and inhale during the eccentric phase.

Where should the elbows be in the finish position of a seated row using a vertical grip? Up and out to the sides in line with the shoulders Slightly in front of the ribcage As far back as possible Next to and in line with the upper body

Correct answer: Next to and in line with the upper body The seated row is a resistance training exercise that targets the muscles of the upper back. It is performed by starting with the arms straight out in front of the body, then pulling the handles toward the body to lift the weight. When performing a seated row using a vertical grip, the palms will face each other throughout the movement. The other option is to use a horizontal grip. When using the vertical grip, the elbows will finish in line with the torso, about the level of the base of the ribcage. A common error is to finish with the elbows too far behind the body, which has the potential to put the shoulder in a compromised position. When using a pronated, horizontal grip, the elbows will still finish in line with the body (not in front or behind), but will be higher in relation to the floor.

Daily undulating periodization (DUP) is also known as what? Nonlinear periodization Linear periodization Reverse linear periodization Unplanned nonlinear periodization

Correct answer: Nonlinear periodization Daily undulating periodization (DUP) is also known as nonlinear periodization. This type of programming often uses the same volumes and intensities seen in a linear periodization model but arranged differently. A linear model of periodization follows one specific volume and intensity for a few weeks (training block), then changes for another few weeks, gradually increasing intensity while decreasing volume. The DUP model changes volumes and intensities with every workout. For example, different workouts within the same week could include one workout at a high volume and low intensity, another workout at a low volume and high intensity and the third workout at moderate volume and moderate intensity. Reverse linear periodization is similar to the linear model, except that the volume starts low and gradually increases and the intensity starts high and gradually decreases over the program. Unplanned nonlinear periodization allows for the selection of volume and intensity based on training readiness for each workout instead of a pre-planned structure of volume and intensity.

All of the following are types of cues except: Alignment Motivational Observational Educational

Correct answer: Observational It is the personal trainer's job to help the client effectively and correctly perform each exercise and segment of the workout. This makes it essential to properly cue during a client's session. There are several types of cues, including the following: Educational Safety Alignment Motivational "Observational" is not a type of cue. Depending on the type of cue, the personal trainer can give them orally, visually, and through touch.

For which of the following populations is neuromotor training specifically recommended? Pregnant women Older adults Youth populations Novice exercisers

Correct answer: Older adults Neuromotor training incorporates exercises that focus on balance, coordination, gait, agility, and enhanced proprioception. Neuromotor training is prescribed as part of a comprehensive exercise program, especially for older adults who are at an increased risk of falling.

How many repetitions should a client try to complete while performing a forced repetition set? One to four One to two Three to five Six to eight

Correct answer: One to four Forced repetitions are performed beyond one's normal capacity with the assistance of a spotter. The belief is that training beyond failure will lead to greater gains in muscle strength, endurance, and hypertrophy. The personal trainer should supply minimal assistance, allowing the client to complete one to four repetitions.

Which muscles work as agonists to create depression at the scapulothoracic joint? Serratus anterior and pectoralis minor Rhomboids and levator scapulae Trapezius and rhomboids Pectoralis minor and trapezius

Correct answer: Pectoralis minor and trapezius Movement at the scapulothoracic joint mainly involves the movement of the scapula. Many individuals need work or need to be reminded to depress the scapula during training for better posture and alignment. A simple cue for this movement is to bring the shoulders down away from the ears. An agonist is a muscle that is responsible for creating a specific movement pattern. There are often multiple agonists involved in creating movement, especially in complex movement patterns. The muscles that create scapular depression are the pectoralis minor and the trapezius. The trapezius is an interesting muscle in that the upper fibers of the trapezius also help create elevation (the opposing movement) along with the levator scapulae. The rhomboids retract and create a downward rotation of the scapulae, while the serratus anterior is an agonist in protraction.

All of the following are resistance training guidelines for older adults except: Perform 8-10 exercises using all the major muscle groups Complete at least one set of each exercise Moderate-intensity exercise should be at 5 or 6 on a 10-point scale Perform each lift for 6-8 repetitions per exercise

Correct answer: Perform each lift for 6-8 repetitions per exercise More often than not, aging is associated with a decrease in muscle mass. This contributes to decreased muscle strength as well as a decline in functional capacity. It is important to prescribe a resistance training program for older adult clients as it will help to slow the loss of muscle mass. Some resistance training guidelines for older adults are as follows: Perform 8-10 exercises using all the major muscle groups Perform each lift for 10-15 repetitions per exercise Moderate-intensity exercise should be at 5 or 6 on a 10-point scale Complete at least one set of each exercise

During static stretching, to what point is the muscle passively taken for thirty seconds? Point of discomfort Point of relaxation Point of peak tension Point of contraction

Correct answer: Point of peak tension Easily the most common method used to improve flexibility, static stretching can be performed actively and passively. This type of stretching also consists of moving slowly into a position and holding it for a few seconds at peak tension. The position is held at peak tension for 10 to 30 seconds before returning to the starting position of the stretch.

Which of the following is considered a dynamic balance exercise? Pretending to walk a tightrope Holding a squat on a BOSU Side shuffling Standing on one leg while completing a biceps curl

Correct answer: Pretending to walk a tightrope Balance exercises may be either static or dynamic. A dynamic balance exercise involves transferring body weight from one foot to the other. For example, pretending to walk a tightrope or a line on the floor, with one foot directly in front of the other, can be challenging for some clients, especially for older adults. Personal trainers should make an effort to include both types of balance exercises at least twice a week in an exercise program.

Which of the following quadriceps stretches is considered the most basic? Standing quadriceps stretch Prone quadriceps stretch Side-lying quadriceps stretch Sitting quadriceps stretch

Correct answer: Prone quadriceps stretch There are many ways an individual can improve their flexibility and increase joint range of motion (ROM), and nearly all of them use some form of stretching. There are three types of stretching that are performed using active or passive techniques to improve flexibility: static, dynamic, and proprioceptive neural facilitation (PNF). The most basic quadriceps stretch is to lie facedown on the floor with legs extended, then pull one heel toward the gluteal. This stretch can then be progressed into a side-lying or standing position.

The serratus anterior create what movement at the scapulothoracic joint? Retraction Depression Protraction Elevation

Correct answer: Protraction The serratus anterior, along with the pectoralis minor, creates protraction of the scapula. This movement occurs in exercises such as the push-up. The opposing movement is retraction, which is mainly created by the rhomboids and trapezius. Elevation and depression of the scapula are opposing movements. The trapezius, levator scapulae, and rhomboids create elevation, while the lower trapezius and pectoralis minor create depression. It's important to be able to control the scapula in as many directions as possible, using specific exercises to target each of the different movement patterns.

Which breathing technique should be used during flexibility training? Timed breathing Quiet breathing Purposeful breathing Valsalva maneuver

Correct answer: Purposeful breathing Proper breathing techniques can provide assistance in relaxing the client. This usually allows the client to get into position more comfortably. Purposeful and controlled breathing that accompanies a relaxing exercise might help reduce stress levels and decrease voluntarily muscle tension. On the other hand, a client should not perform a Valsalva maneuver, which is forced expiration against a closed glottis, during flexibility training.

Which of the following should a personal trainer use as a baseline for determining the load a client lifts? VO2 max RM target range RPE scale 1-RM

Correct answer: RM target range One-repetition maximum (1-RM) is a method of determining resistance for an exercise using a percentage of the maximum amount of weight a client can safely lift. With that said, finding a client's 1-RM for a specific lift requires vigorous testing and may not be appropriate for all skill levels. Not only can it take a while, but a novice exerciser may not be comfortable with the demands of a 1-RM test. Using an repetition max (RM) target range, the personal trainer has the ability to alter the resistance in response to changes in the number of repetitions that can be performed.

Which quadriceps muscle is an agonist in hip flexion? Vastus intermedius Vastus medialis Rectus femoris Vastus lateralis

Correct answer: Rectus femoris The rectus femoris is a muscle that crosses two joints— the knee and the hip. Therefore, it can work as an agonist in both knee extension as well as hip flexion. The other agonists in hip flexion include: iliopsoas sartorius pectineus tensor fascia latae (TFL) The other quadriceps femoris muscles (vastus lateralis, medialis and intermedius) are agonists in knee extension.

Which of the following positions is considered the most basic for a hip rotator stretch? Lying prone Seated on the floor Seated in a chair Lying supine

Correct answer: Seated in a chair There are many ways an individual can improve their flexibility and increase joint range of motion (ROM), and nearly all of them use some form of stretching. There are three types of stretching that are performed using active or passive techniques to improve flexibility: static, dynamic, and proprioceptive neural facilitation (PNF). The most basic position for a hip rotator stretch is seated in a sturdy, non-movable chair. Cross the right ankle over onto the bent left knee. Gently press down on the right knee until tension develops in the outer portion of the right thigh.

What is the most explosive phase of the power clean? Transition First pull Catch Second pull

Correct answer: Second pull The second pull in the power clean is the third phase of the lift. The lift begins with the first pull and then continues with the transition. These two phases bring the bar from the starting position up to the lower thigh. The lifter then accelerates the bar by explosively extending through the knees and hips to start the second pull. The bar travels up the body until the lifter is in full extension. The second pull is followed by the catch when then lifter pulls themselves into a squat under the bar to catch the bar in a front squat position before standing up to finish the lift.

What happens to the body's center of gravity during the first pull phase of the snatch? Shifts forward from the mid-foot into the balls of the feet Remains equally balanced throughout the entire foot Shifts backward from the mid-foot toward the heels Shifts forward from the heels toward the mid-foot

Correct answer: Shifts backward from the mid-foot toward the heels The first pull phase of the snatch involves moving the bar from the starting position on the floor up to about the height of the knees. The lifter should push through the legs, mostly by extending the knees. As the bar is separated from the floor, the lifter should shift their center of gravity back toward their heels (from the id-foot) in order to sweep the bar inward slightly toward their shins. This movement keeps the bar closer to the body throughout the lift, maintaining a more optimal bar path and enabling a more successful lift.

During the power clean, how wide of a grip should be used? Shoulder width grip Hands touching grip Wide grip Two fists distance grip

Correct answer: Shoulder width grip For someone who is performing the power clean, the person's hands should be set to about shoulder-width distance. The snatch uses a wider grip width. Neither of the remaining options (hands touching and two fists distance) are recognized grip positions.

All of the following modes of exercise are appropriate for adults who participate in regular exercise but have below average physical fitness levels except: Walking Elliptical Skating Spinning

Correct answer: Skating The client's fitness level, overall health, skills, and interests should be discussed when selecting a mode of exercise. During the consultation, the trainer can find out which activities are most enjoyed and most accessible by the client. ACSM has classified a number of cardiorespiratory endurance activities into four groups. The groups do not necessarily represent the recommended or optimal progression of activity, but instead provide the personal trainer a structure of the characteristics of different exercise modes that should be considered when selecting activities. Activities such as swimming, cross-country skiing, and skating all require skill to perform or at least an average physical fitness level, unlike activities such as walking, spinning, or using an elliptical, which are appropriate for those who are habitually active but have a below-average fitness level.

All are typical concerns with treadmill exercise except: Speed control Excessive gripping on the handrails Uneven gait Leaning forward

Correct answer: Speed control The personal trainer must instruct and educate clients about proper posture and body alignment during cardiorespiratory training. Having a client perform these exercises in a proper biomechanical position is just as important during cardiorespiratory exercise as with resistance training exercise. Typical concerns with treadmill exercise include leaning forward, uneven gait, and excessive gripping on the handrails. Encourage proper upright posture, body alignment, and normal gait, with use of the handrails only for balance.

All of the following exercises are intended to improve power except: Medicine ball back throw Sprint drills Clean and snatch Box jumps

Correct answer: Sprint drills The form of explosive exercise that focuses on developing power is called plyometric training. Plyometric actions use the stretch-shortening cycle, where the lengthening or pre-stretching of skeletal muscles under loading enables a more forceful concentric muscle action. While plyometric exercises are based on intensity (i.e., impact loading and complexity), they are still performed with maximal effort. Examples of plyometric exercises include the clean and snatch, medicine ball back throw, and box jumps. Sprint drills are used more to improve speed.

All of the following challenge an individual's center of mass except: Turning in a circle Crossover walking Standing on a foam pad in a heel-to-toe stance Leaning forward and backward

Correct answer: Standing on a foam pad in a heel-to-toe stance Neuromotor exercise includes balance, coordination, agility, and proprioceptive training. To improve the communication between feedback from the periphery (arms, legs) and interpretation by the central nervous system (brain, spinal cord), the trainer can use neuromotor-enhancing activities. The intensity of balance-related training can be determined by the personal trainer through three aspects: Base of support: narrowing the base of support will increase the challenge (e.g., heel-to-toe stand) Center of mass: displacing the center of mass increases difficulty (e.g., crossover walking) Peripheral cues: visual, vestibular, and proprioceptive pathways (e.g., standing on a foam pad in a heel-to-toe stance) Standing on a foam pad in a heel-to-toe stance specifically challenges an individual's base of support, not their center of mass.

Which of the following balance progressions is considered the most advanced for older adults? Using dim room lighting Placing hands on top of thighs for balance Standing on a physioball Single-tasking

Correct answer: Standing on a physioball Poor balance skills that are associated with aging can negatively impact other various physiological systems, including the following: — Decrease in joint and muscle flexibility — Decrease in muscular strength — Decrease in central processing of sensory information — Decrease in motor response time Personal trainers should include balance exercises in older adults' exercise programs. Training progressions can be introduced in several ways, such as arm placement, surface stability, visual challenges, and increasing task difficulty. Having an individual stand on a physioball is considered the most advanced training progression when compared to using dim room lighting, single-tasking, or placing hands on top of thighs (instead of folding across chest).

Which of the following endurance exercise modes is the most appropriate for a beginner client with type II diabetes who may have peripheral neuropathy? Resistance circuit training Treadmill running Step aerobics Stationary bike

Correct answer: Stationary bike The personal trainer should minimize high-impact, weight-bearing activities or those that require greater balance and coordination for those clients who experience diabetic complications, such as peripheral neuropathy. This is why an exercise modality such as the stationary bike is an appropriate choice for a client with type II diabetes, as it is non-weight-bearing and low-impact.

After the first trimester of pregnancy, which of the following positions should be avoided? Standing on one leg Prone position Split stance position Supine position

Correct answer: Supine position After the first trimester, resistance and flexibility training exercises in the supine position should be avoided. The supine position can potentially obstruct the venous return and pose a subsequent risk of orthostatic hypotension. Also, isometric or heavy resistance training may evoke a sudden increase in heart rate and blood pressure, which is not recommended.

Which of these does not describe one MET? 3.5 milliliters of oxygen consumed per kilogram of bodyweight per minute (mL/kg/min) The amount of oxygen consumed while at rest The amount of energy necessary to raise the temperature of 1kg of water by 1 degree Celsius Resting metabolic rate

Correct answer: The amount of energy necessary to raise the temperature of 1kg of water by 1 degree Celsius The energy needed to increase the temperature of 1kg of water by 1 degree Celsius refers to a kilocalorie (kcal). Metabolic equivalents (METs) are a measurement of energy expenditure and can be expressed in terms of oxygen consumption. One MET is the rate of energy expenditure when at rest (no activity), also known as the resting metabolic rate. 1 MET is equivalent to 3.5 milliliters of oxygen consumed per kilogram of body weight per minute (mL/kg/min). METs can be used as a measure of intensity for various activities and provide a comparison to resting levels for each activity. For example, walking at a pace of 3.0 mph with no incline has a rating of 3.3 METs, while jogging on a flat surface at 6.0 mph has a rating of 11.7 METs. The higher the MET rating, the higher the intensity of the activity.

Your client is performing a hi-lo assessment of diaphragmatic breathing to evaluate breathing quality. What direction should the top hand move during inhalation? The top hand should move inward The top hand should move forward (outward) The top hand shouldn't move The top hand should move upward toward the chin

Correct answer: The top hand should move forward (outward) Diaphragmatic breathing is important to evaluate, as it plays a large role in the stabilization of the trunk and core. Affected breathing patterns can affect movement patterns, even resulting in muscular imbalance issues. To perform the hi-lo assessment, the client will place one had on their abdomen and the opposite hand on the center of their chest, on their sternum. In this position, the client should breathe normally, taking about 10 breaths. The movement of the hands - both timing and direction - can indicate potentially altered breathing patterns. The bottom hand (on the abdomen) should move first on inhalation, as the diaphragm moves down and increases abdominal pressure. The top hand should also move, but the direction of movement is important. As air is taken in during inhalation, the ribcage should expand and the hand on the sternum should move straight forward (outward). A common error is to lift the chest toward the chin on inhalation. Instead, the ribcage should expand 360 degrees around the body without changing its orientation.

Which of the following is not a benefit of including multi-joint exercises in the resistance training program when compared to single-joint exercises? They are generally easier to learn They are more time-efficient They provide an increased hormonal response They have an increased metabolic demand

Correct answer: They are generally easier to learn Multi-joint exercises, sometimes called compound movements, provide multiple benefits over single joint exercises. Multi-joint exercises are those that involve moving more than one joint through a range of motion. Squats and deadlifts are examples of multi-joint movements. Single-joint exercises only target one muscle group at a time and only require movement at one joint. The bicep curl is an example of a single joint movement. Multi-joint movements target more than one muscle group at a time, making them time-efficient, which can be beneficial for individuals and groups that don't have a lot of time to devote to their resistance training sessions. Because of the increased muscle activation, multi-joint exercises also create an increased hormonal response and metabolic demand. Due to their complexity, multi-joint movements require more coordination and therefore take more time to learn to perform them proficiently. However, the benefits typically are worth the increased time, as these types of movements improve the quality of both activities of daily living as well as sports-specific movements.

Which of the following variables is typically the first to be increased to progress a client forward? Intensity Time Frequency Volume

Correct answer: Time Progression should be individualized based on the client's health status, training response, fitness, and individual goals. It is recommended that only one variable is increased at a time. The first variable to increase is time. After one month or so, consider frequency and intensity, aiming to increase all three gradually over the next four to eight months.

All of the following variables are included in calculating the volume of exercise except: Reps Time under tension Resistance Sets

Correct answer: Time under tension For those who have already achieved a basic level of training or strength fitness, exercise volume is an essential concept in resistance training progression. The principle of variation in training involves the number of sets and volume performed. To calculate exercise volume, use the following equation: Sets multiplied by reps multiplied by resistance (sets x reps x resistance)

What is one of the main reasons to include a cool-down at the end of the workout? To prevent blood pooling in the heart To prevent increased oxygen consumption To prevent increases in blood pressure To prevent blood pooling in the legs

Correct answer: To prevent blood pooling in the legs The key elements to a workout include the warm-up, conditioning phase, cool-down, and a stretching phase. Perform a 5-10 minute cool-down helps the body slowly return to a resting state. During this phase, the heart rate and blood pressure can gradually decrease. Without the cool-down, the blood pressure can fall too quickly, resulting in hypotension - especially in hypertensive individuals who are taking beta-blockers. In addition, the cool-down helps prevent blood from pooling in the legs, when it should be going back to the heart and the brain. This can lead to experiencing dizziness upon cessation of the workout. It's important to always include a cool-down using low to moderate intensity activity.

In which phase of the clean does the "double knee bend" occur? Transition First pull Catch Second pull

Correct answer: Transition The phases of the clean are: First pull: bar moves from the floor to the knees as the legs get straighter Transition: bar moves from the knees to the lower thigh as the knees re-bend Second pull: bar moves from the lower thigh upward as the lifter pushes through the legs Catch: bar is turned over and caught on the fronts of the shoulders in a squat position and returns to a stand. During the first pull, the knees straighten slightly as the bar moves up the legs. Then, during the transition phase, as the bar is moved from the knee up to the lower portion of the thigh, the knees re-bend. This re-bending is known as the "double knee bend". This occurs so that the lifter can apply explosive power during the second pull to accelerate the bar and propel it upward.

In which plane of motion is the supine rotational stretch performed? Coronal plane Sagittal plane Frontal plane Transverse plane

Correct answer: Transverse plane The transverse plane divides the body into a top and bottom section and movement along this plane involves rotation. During this supine stretch, the top half of the body remains stationary on the floor, while the knees are rotated together to one side and then the other. The frontal plane is also known as the coronal plane and movement in this plane involves lateral motion. The tricep stretch performed by pulling one elbow laterally behind the head is done in the frontal plane. Movement in the sagittal plane is anterior and/or posterior. The cobra stretch is performed in the sagittal plane.

When working with an older adult on balance training while seated, what is an appropriate progression for arm placement? Using a surface for support, placing the hands on the thighs, crossing the arms in front of the chest Reaching the arms out to the sides, placing the hands on the thighs, placing the hands on the head Crossing the arms in front of the chest, placing the hands on the head, reaching the arms out to the sides Placing the hands on the thighs, placing the hands on the head, reaching both arms straight out in front at shoulder height

Correct answer: Using a surface for support, placing the hands on the thighs, crossing the arms in front of the chest Balance training is an important consideration for older adults. It's important to be familiar with appropriate regressions and progressions so that you can find the correct level for your client and then help them improve. The most stable position when performing seated balance exercises involves holding onto a surface for additional balance and support. When the client is ready to progress, the next step is to perform the same movement with the hands placed on the thighs. Finally, the client can progress to crossing the arms in front of the chest. Generally, with all balance training, in addition to arm placement, difficulty can be increased by changing vision (possibly closing the eyes) surfaces, stance and movement complexity.

Which of the following modalities attempts to match the strength curve? Static resistance devices Variable-resistance devices Dynamic constant external resistance devices Isokinetic devices

Correct answer: Variable-resistance devices The type of equipment that operates through a lever arm, cam, or pulley arrangement is known as variable-resistance equipment. Its purpose is to match the increases and decreases in strength (i.e., strength curve) by altering the resistance throughout the exercise's ROM. There are those in favor of variable-resistance machines who believe that by increasing and decreasing the resistance to match the exercise's strength curve, the muscle is forced to contract maximally throughout the ROM, resulting in maximal gains in strength.

Which of the following is the most accurate method for a client to measure their training stress? Energy cost Volume load Workload Repetition volume

Correct answer: Volume load In the exercise volume equation (volume = sets x reps x resistance), the number of sets is one of the most critical variables. Exercise volume is a vital concept in resistance training progression, especially for those who have already achieved a basic level of training or strength fitness. If a client uses a constant-volume program, this can lead to a plateau and lack of adherence to training. It is a part of the personal trainer's responsibility to make variations in training volume during a long-term training program to continue to provide proper overload stimulus.

All of the following can influence ROM except: Gender Physical activity history Age Weight

Correct answer: Weight Joints have basic structural properties that determine an individual's range of motion. ROM can differ by joint, but it can also differ from person to person, which is why there is such a broad variability in joint ROM values. Other than the anatomical structure of the joint, other influences include age, gender, and physical activity history.

What type of form is used to refer individuals to a professionally supervised physical activity program? Medical Health History and Clearance Form 2015 PAR-Q+ ePARmed-X + Physician Clearance Follow-Up Questionnaire PAR-Q+

Correct answer: ePARmed-X + Physician Clearance Follow-Up Questionnaire A physician can use the ePARmed-X + Physician Clearance Follow-Up Questionnaire as a tool to refer individuals to a professionally supervised physical activity program and make recommendations for that program. This form was designed to be used in those cases where a yes answer on one of the seven questions in the PAR-Q+ necessitates further medical clearance using the self-guided method.

Reverse cable fly

Forming the link between the thoracic cage and the upper extremity, the shoulder complex is a multi-joint structure that has a high degree of mobility. As a result, the shoulder region is very unstable. Two examples of horizontal abduction include the prone reverse dumbbell fly and the reverse cable fly. This movement incorporates the following muscle groups: Posterior deltoid Teres major Pectoralis major

Symptoms of hyperglycemia

Increased urination, blurred vision, acetone breath, extreme thirst, and drowsiness

All of the following are components of the FITT-VP principle except: Task Time Frequency Volume

An optimal exercise program should include cardiorespiratory fitness, muscular strength and endurance, flexibility, body composition, and neuromotor fitness. The FITT-VP principle allows for complete design of an exercise program for an individual and includes the following components: frequency, intensity, time, type, volume, and progression.

For advanced individuals training for muscular power, how many sets per exercise should be completed? 3-5 sets per exercise 2-4 sets per exercise 3-6 sets per exercise 1-3 sets per exercise

Correct answer: 3-6 sets per exercise For advanced individuals training for muscular power, it is recommended that they perform 3-6 sets per exercise, with heavy loads. When completing primary exercises with a high intensity, there should be a rest period of 2-3 minutes between sets. This type of training can take place 4-5 days per week.

All of the following are appropriate cues except: "Make sure to keep breathing." "Try to keep your gaze straight ahead." "Relax your shoulders." "Don't lock your knees."

Correct answer: "Don't lock your knees." It is important as a personal trainer to call out all cues in a positive way. The constant use of the word "don't" sounds negative and can elicit feelings of discouragement. For example, "Make sure to always keep a slight bend in your knees" sounds better than "Don't lock your knees."

Carl has been following an advanced periodized program and has completed the first two phases, which focused on hypertrophy and then building maximal muscular strength. He is preparing to begin a phase focused on developing power. What percentage of his one-repetition maximum (% 1RM) is recommended during this power phase for lower body exercises that are designed to improve his rate of force development (RFD)? 0-60% 50-70% 70-100% 85-100%

Correct answer: 0-60% A training phase focused on building power focuses on both increasing force as well as increasing the rate of force development (RFD). Movements designed to increase force production will use heavy loads: 85-100% of the 1RM. However, these movements are performed as a slower speed due to the heavy loads. Therefore it is also important to include movements that are performed at much lower loads but faster speeds. The recommended percentages for these movements that increase RFD are: 30-60% for upper body movements 0-60% for lower body movements Therefor, some of these movements may be done simply with the individual's bodyweight, performed as quickly as possible. When combined with the higher load movements to increase force production, this can help to increase an individual's power capabilities.

How long does a typical microcycle last? 4 to 6 weeks 6 to 8 weeks 2 to 3 weeks 1 to 4 weeks Show ExplanationNext Question

Correct answer: 1 to 4 weeks When designing workouts used in an exercise program, one concept to consider is periodization. It refers to precise variations in acute program variables (i.e., volume and intensity) during different phases of a resistance training program. The terms micro-, meso-, and macrocycle refer to the time course of the different phases of periodization. A microcycle is the smallest segment, which usually ranges from one to four weeks and is typically dedicated to one type of workout variable in that phase (i.e., high-volume, low-intensity power).

It's acceptable to perform cardiorespiratory endurance exercise in smaller segments throughout the day instead of all at one time. What is the minimum amount of time recommended per bout of exercise for the average individual? 20 minutes 10 minutes 15 minutes 30 minutes

Correct answer: 10 minutes The general recommendation for cardiorespiratory exercise is 30-60 minutes per day or 150 minutes per week. However, this can be performed in shorter intervals, starting at a minimum of 10 minutes per bout of exercise. Multiple bouts can be performed each day to accumulate enough time to meet the recommended minimums for general health and fitness. This can be adjusted even lower for sedentary individuals who are just starting an exercise program. They can begin with as few as 5 minutes of exercise at a time as needed in order to successfully incorporate exercise into their lifestyle while avoiding too much overload. Over time, these individuals should strive to meet the recommendations for general health and fitness—150 minutes per week of moderate intensity exercise.

Phase 2 Korotkoff sounds typically occur how long after the onset of Phase 1 sounds? 15 to 20 mmHg 20 to 25 mmHg 10 to 15 mmHg 5 to 10 mmHg Show ExplanationNext Question

Correct answer: 10 to 15 mmHg To measure blood pressure, the personal trainer must be able to listen to and distinguish between the sounds of the blood as it moves from an area of high pressure to that of lower pressure while the air is let out of the pumped-up cuff. These sounds are known as Korotkoff sounds and take place across five phases. Phase 2 sounds can be defined as a soft tapping or murmur. They are often longer than those in the first phase. Phase 2 sounds are typically 10 to 15 mmHg after the onset of Phase 1 sounds.

A 35-year-old male client has an estimated max heart rate of 185 bpm. His resting heart rate (HRrest) is 75 bpm. Use the Karvonen method to determine his target heart rate range for a prescribed exercise intensity of 50-60%. 130-141 bpm 92-111 bpm 141-156 bpm 110-130 bpm

Correct answer: 130-141 bpm The calculation to determine this client's target exercise heart rate range is as follows: Values: max heart rate (Max HR) = 185 bpm; Resting HR (HRrest) = 75 bpm Determine heart rate reserve (HRR): Max HR - HRrest = 185-75 = 110 Determine lower end of target exercise HR: (50% x HRR) + HRrest = (.5x110) + 70 = 55+75 = 130 bpm Determine upper end of target exercise HR: (60% x HRR) + HRrest = (.6x110) + 70 = 66+75 = 141 bpm Target exercise heart rate (50-60%) = 130-141 bpm

Which of the following progressions is appropriate for a client with cardiac disease? 2 to 5 pounds a week for lower body exercises 2 to 5 pounds a week for upper body exercises 8 to 12 pounds a week for lower body exercises 5 to 8 pounds a week for upper body exercises

Correct answer: 2 to 5 pounds a week for upper body exercises Resistance training in cardiac patients improves muscular strength and endurance while it decreases cardiovascular demands of a task. It will also help to prevent and treat other chronic diseases, increase ability to perform daily activities, and improve self-confidence. These are only a few benefits though. It is important for personal trainers to help clients with cardiac disease progress at an appropriate and effective rate. Progression should increase slowly as the client adapts. It is recommended 2 to 5 pounds per week for upper body exercises and about 5 to 10 pounds per week for lower body exercises.

Richard is an advanced lifter and is performing back squats for 5 sets of 3, using over 85% of his 1RM. What is the recommended range of rest time between sets? 5-10 minutes 1-2 minutes 2-5 minutes 30-90 seconds

Correct answer: 2-5 minutes The heavier the load, the greater the recommended rest time. Richard is an advanced lifter and is using heavy loads in his training program. This volume (5 sets of 3 reps) and intensity (over 85%) is indicative of a training program designed to build maximum strength. The rest times, therefore, should be longer, accounting for his training status and intensity. For beginning and intermediate lifters, 2-3 minutes may be sufficient rest time between their heavier sets, while more advanced lifters may need closer to 4-5 minutes of rest. Training programs designed for hypertrophy and muscular endurance typically use shorter rest times: generally from 30 seconds up to 2 minutes.

How long should the isometric contraction last during the contraction phase of contract-relax PNF stretching? 1-2 seconds 3-6 seconds 10-15 seconds 6-10 seconds

Correct answer: 3-6 seconds PNF stretching, which stands for proprioceptive neuromuscular facilitation, involves alternating between a passive stretch and an active isometric contraction of the same muscle. The isometric contraction results in relaxation of the muscle being stretched, allowing for an increase in the range of motion (ROM) at the joint. The method begins with a passive stretch, followed by a 3-6 second active isometric contraction. This contraction can be anywhere from 20-75% intensity to achieve the desired result. After this contraction, another passive stretch is applied for an additional 10-30 seconds. As with any flexibility training, it's important to perform a warm-up prior to stretching.

What is the recommended frequency of resistance training for a 25-year-old male, who has been lifting for five years who is interested in continuing to train to increase strength? 2-3 days/week 1-2 days/week 6-7 days/week 4-6 days/week

Correct answer: 4-6 days/week At the onset of resistance training, individuals might train as little as 1 day/week as they get adjusted to a new routine. The recommendation for general health benefits is to include resistance training 2-3 days/ week. However, as individuals move through the intermediate and to an advanced training status, they may be interested in further benefits such as increases in strength, hypertrophy or power. For these individuals, it is recommended that they follow a resistance training program 4-6 days per week. It's important to include at least one rest day per week to help prevent overtraining and increase recovery to counter the effects of a higher training frequency.

For general health and fitness, what is the recommended intensity for older and/or deconditioned individuals who are just starting a resistance training program but have been cleared to exercise? 50-60% 1RM 60-80% 1RM 20-30% 1RM 40-50% 1RM

Correct answer: 40-50% 1RM The general recommendation for the average individual interested in improving muscular fitness is to perform exercises using a repetition range of 8-12 reps with an intensity of 60-80%. However, it's always important to take each individual's training status and ability level into account when selecting the variables of their exercise program. Those who are older or more deconditioned may need to start at a lower level, generally closer to 40-50% and lower if needed. This is similar to recommendations for other components of training. For example, when a deconditioned individual begins following an aerobic exercise program, they may need to start with 5 minutes per exercise bout and take time to work up to the recommended 10-minute minimum.

DOMS may last upwards of how many days for some individuals? 8-10 days 5-7 days 3-4 days 1-2 days

Correct answer: 5-7 days An excessive amount of muscle tissue damage and breakdown can occur because of too much exercise, too heavy of exercise, and/or accentuated eccentric exercise. This can result in delayed onset muscle soreness. DOMS symptoms are a first sign that the individual has done too much too soon. It is a condition of heightened post-exercise soreness that presents in the initial 24-48 hours after the exercise session and may last upwards of five to seven days.

When designing a fitness program for a client that has diabetes, what is the optimal number of days per week to include aerobic training to achieve the greatest benefit toward improving glucose tolerance and insulin sensitivity? 2-3 days/week 1-2 days/week 5-7 days/week 3-4 days/week

Correct answer: 5-7 days/week Individuals with diabetes should aim to include aerobic training 5-7 days per week. The minimum number of recommended days per week is 3. There is a short term positive effect on blood glucose following an aerobic training session, but the benefit disappears after a couple of days. Regulation of blood glucose is critical for diabetic individuals, and more frequent activity can help. Therefore, it's important not to have more than 2 days between aerobic training sessions, and it's best to include aerobic training at least 5 days per week if not every day. This is true even for the obese diabetic client to help provide consistency and increased caloric expenditure.

When designing a flexibility training session, how much volume (in time) should be included per joint? 60 seconds 120 seconds 30 seconds 90 seconds

Correct answer: 60 seconds A total of 60 seconds per joint within a flexibility or stretching session is recommended. This can be accomplished by repeating each exercise two to four times for the same joint. For example, you can perform two 30-second stretches or three 20-second stretches.

At what age should children be physically and mentally mature enough to initiate a resistance training program? 5 or 6 years old 9 or 10 years old 7 or 8 years old 11 or 12 years old

Correct answer: 7 or 8 years old Traditional resistance training activities are generally safe and appropriate for children, assuming the children receive proper instruction and supervision. By age 7 or 8, a child should be physically and mentally mature enough to begin a resistance-training program. However, resistance exercise does not have to be a structured activity like weightlifting or using resistance bands. Unstructured resistance activity such as playing on playground equipment, climbing trees, or playing tug-of-war all suffice for this purpose.

How many different rolling patterns are used to assess symmetry of the core stabilizing muscle recruitment as well as to identify common mobility and stability limitations? 4 6 8 10

Correct answer: 8 Performing a rolling assessment can be beneficial in identifying dysfunctional movement strategies as well as weaknesses or limitations in mobility, stability and core endurance. Rolling is performed in eight different patterns - using either the right or left arm or the right or left leg to lead the movement in order to roll from prone to supine (stomach to back) or vice versa (back to stomach). The limitations discovered by evaluating the quality of an individual's rolling patterns can be addressed through specific corrective strategies that can be added to their training program.

Which of the following best describes isotonic resistance training? A muscle contraction that causes the muscle to lengthen A muscle contraction in which the muscle exerts a constant tension A muscle contraction that causes the muscle to shorten A muscle contraction that generates force without changing the length of the muscle

Correct answer: A muscle contraction in which the muscle exerts a constant tension Dynamic (isotonic) resistance training is a common method of muscular training. The term "dynamic" is used because movement occurs at the joint of action. If force is sufficient to overcome the external resistance and the muscle shortens, the muscle action is called concentric. When the resistance is greater than the force applied by the muscle and the muscle lengthens, it is called an eccentric muscle action. Isotonic is traditionally defined as a muscular contraction in which the muscle exerts a constant tension. Because there is confusion concerning the term "isotonic," the term "dynamic constant external resistance training" has been adopted.

After 35 years of age, how much bone density do women lose every year? About 2% to 3% About 5% to 6% About 1% About 4%

Correct answer: About 1% Osteoporosis, which is the weakening of bones, occurs in both men and women. The issue is seen more in females, particularly after menopause. Women lose about one percent of bone density every year after the age of thirty-five. This number increases to three percent per year after several years of menopause.

What is the best way to find optimal positioning on the leg extension machine? Sit in the position needed to place the ankles under the padded lever arm Sit as far back as possible in the seat Align the knees with the machine's axis of rotation Place the knees right at the edge of the seat

Correct answer: Align the knees with the machine's axis of rotation The optimal position on the leg extension is achieved by finding the machine's axis of rotation, which is the place where the lever arm rotates during the movement. In this position, your knees are bending where the machine rotates, which distributes the resistance safely and correctly. To perform the movement, adjust the pad on the lever arm so that you can place the ankles under the pad. Extend the knees against the machine's resistance until the knees are almost straight before allowing the knees to re-bend under control.

Which of the following individuals would benefit most from using the RPE scale rather than HR? An individual who is new to exercise An individual taking beta-blockers An individual who doesn't have much time An individual who has anxiety

Correct answer: An individual taking beta-blockers It is one of many tasks of the personal trainer to design an individualized cardiorespiratory and/or aerobic interval program for each client. During the performance of these programs, the personal trainer should monitor a client's heart rate (HR) and rating of perceived exertion (RPE) throughout the various stages of the entire workout. RPE must be used for any client taking medication that affects HR, such as beta-blockers, during exercise. RPE should also be used for pregnant clients, since HR is more variable during pregnancy.

When calculating the estimation of energy expenditure, which of the following activities does not require a horizontal component? Arm cycling Stepping Running Leg cycling

Correct answer: Arm cycling Standard metabolic equations are used to determine workload settings based on oxygen consumption data. These equations are an estimate of the oxygen consumption required by the body during constant, submaximal activity, such as walking, running, stepping, leg cycling, and arm cycling. For leg cycling, stepping, and running there is a horizontal component to include in the metabolic calculation. However, there is not a horizontal component when computing arm cycling.

What type of strength curve makes it possible to lift more weight if only the top half of a repetition is performed? Descending strength curve Inverted-U curve Ascending strength curve Bell-shaped curve

Correct answer: Ascending strength curve Variable-resistance equipment utilizes a lever arm, cam, or pulley setup in order to change the resistance throughout the range of motion of an exercise. This is desirable because the alteration of resistance can better match increases and decreases in strength (i.e., strength curve). There are three major types of strength curves—ascending, descending, and bell-shaped. Specifically, during an exercise that utilizes an ascending strength curve, it will be possible to lift more weight if only the top half or top quarter of a repetition is performed, instead of the full repetition. An example of an exercise that is ideal for the ascending strength curve is the traditional barbell back squat.

Which of the following types of stretching is generally not recommended for use with the general population?

Correct answer: Ballistic stretching Flexibility training can be a beneficial addition to most training programs for the general training. Static stretching is the most commonly used method, which involves an individual holding stretch positions for a specified length of time, usually 30 seconds. Dynamic stretching is another popular method of flexibility training and is often included as part of the warm-up or cool-down. This method involves moving the joints through a range of motion for a specific number of repetitions. Other methods that are effective and appropriate for the general population include PNF stretching and passive stretching. Both require the use of a qualified partner to apply the stretch. Ballistic stretching is sometimes confused with dynamic stretching, as both use movement to perform the stretch. The key difference is that ballistic stretches involve a repetitive bouncing, jerky motion. Though not typically recommended for the general population, this type of stretching may have its place in an advanced individual's or athlete's training program.

What type of strength curve does a biceps curl utilize? Inverted-U strength curve Descending strength curve Bell-shaped strength curve Ascending strength curve

Correct answer: Bell-shaped strength curve Variable-resistance equipment utilizes a lever arm, cam, or pulley setup, in order to alter the resistance throughout the range of motion of an exercise. This is desirable because the alteration of resistance can better match increases and decreases in strength (i.e. strength curve). There are three major types of strength curves—ascending, descending, and bell-shaped. A bell-shaped curve is an exercise in which it is possible to lift more resistance if only the middle portion of the individual's range of motion is performed (and not the beginning or end of the movement). A biceps curl, which is an example of elbow flexion, utilizes a bell-shaped strength curve.

All of the following are bone-loading activities for children except: Tennis Bicycling Hopscotch Running

Correct answer: Bicycling One role of the personal trainer is to become familiar with a variety of age-appropriate activities for children that will safely and effectively develop aerobic, muscular, and bone strength. It is recommended that children achieve at least 60 minutes of physical activity every day. This can be through a combination of aerobic, resistance, and bone-loading activity. Examples of bone-loading activity include running, jumping rope, basketball, tennis, and hopscotch.

All of the following are signs of hypoglycemia except: Blurred vision Dizziness Fast heart rate Sweating

Correct answer: Blurred vision Exercise has an insulin-like effect on circulating blood glucose, even when there is no insulin in the blood. For individuals with diabetes, a common but potentially serious complication during or after exercise is hypoglycemia (low blood glucose levels). A personal trainer should have their client check blood glucose levels before exercise in order to help prevent hypoglycemia. Signs of hypoglycemia include dizziness, sweating, fast heart rate, confusion, shaking, weakness, and fatigue.

Which of the following are examples of groin stretches? Butterfly and straddle stretch Wall stretch and straddle stretch Sitting toe-touch stretch and semi-straddle stretch Butterfly and step stretch

Correct answer: Butterfly and straddle stretch The butterfly and the straddle stretch target the groin area. Butterfly Stretch: Performed sitting upright on the floor with the soles of the feet together while gently pushing the knees toward the floor and leaning forward from the hips. Straddle Stretch: Performed in a similar position but with both legs extended. The goal is to get the feet as far from each other as possible.

Which of the following pieces of equipment is used with variable resistance training? Dumbbells Kettlebells BOSU ball Chains

Correct answer: Chains Altering the loading throughout the range of motion is known as variable resistance training (VRT). There are several ways for clients to perform VRT: Specific machines Elastic bands Altering free-weight exercises via bands and/or chains The bench press is also commonly used. Chains are applied to both ends of the bar while it is in the racked position, with much of the chain suspended in the air. Upon liftoff, the client supports the majority of the chain weight. As the bar descends, more chain links are supported by the floor, thereby reducing the load.

What type of resistance training is recommended for diabetic individuals with retinopathy? Variable resistance training Maximum strength training Functional isometrics Circuit training

Correct answer: Circuit training Retinopathy is a complication that commonly arises in diabetic individuals that causes damage to the blood vessels in the eyes. Significant changes (increases) in blood pressure should be avoided if possible, as this can aggravate the condition. Resistance training is generally beneficial for diabetic individuals and can help maintain skeletal muscle and maintain a higher level of function in daily life. For many diabetic individuals, general health recommendations for resistance training are acceptable. However, for those with complications such as retinopathy, it's important to ensure that the heart rate and blood pressure do not increase significantly. Using lighter weights and performing circuit training enables these individuals to gain the benefits of resistance training while lessening the risk of significant increases in HR and BP. Maximum strength training and functional isometrics tend to significantly increase heart rate and blood pressure and should be avoided by these individuals. Variable resistance training is an advanced resistance training method and generally not appropriate for diabetic individuals.

Performing push-ups, lunges, sit-ups, and biceps curls in a certain amount of time is an example of which type of training? Quickness drills Spot training Reactive agility drills Circuit training

Correct answer: Circuit training When the client performs several exercises in a short period of time, generating substantial metabolic aid and cardiovascular changes that could potentially improve aerobic capacity, this is a type of training known as circuit training. Circuit progression entails increasing the load, repetitions, duration or length of a drill, and reducing the total time needed to complete the entire circuit.

Which of the following is an example of a way to challenge peripheral feedback? One-legged stand Stepping over an obstacle Crossover walking Closing eyes

Correct answer: Closing eyes Neuromotor exercise includes balance, coordination, agility, and proprioceptive training. Neuromotor-enhancing activities concentrate on the communication between feedback from the periphery and interpretation by the central nervous system (CNS). Factors such as base of support, center of mass, and peripheral feedback can all be manipulated to either increase or decrease the difficulty of an exercise. Examples of challenging peripheral feedback include closing the eyes while leaning forward, backward, and side to side.

All of the following are considered vigorous-intensity endurance activities requiring minimal skill except: Rowing Cross-country skiing Spinning Running

Correct answer: Cross-country skiing The mode of exercise should be selected with the client's fitness level, health, skill, and interests in mind. A personal trainer should discuss which activities are most enjoyed and most appropriate for the client. ACSM has classified a number of cardiorespiratory endurance activities into four groups. The groups do not necessarily represent the recommended or optimal progression of activity, but instead provide the personal trainer with a structure of the characteristics of different exercise modes that should be considered when selecting activities. Activities such as running, spinning, or rowing are all considered vigorous-intensity endurance activities that require minimal skill, whereas activities such as swimming, cross-country skiing, and skating are all activities that require skill to perform.

Which of the following is the most common muscle injury that results from a well-supervised and well-designed strength training program? Strain Rhabdomyolysis Contusion Delayed onset muscle soreness (DOMS)

Correct answer: Delayed onset muscle soreness (DOMS) The following can lead to an excessive amount of muscle tissue damage and breakdown and result in delayed onset muscle soreness (DOMS): Too much exercise Too heavy of exercise Accentuated eccentric exercise DOMS is the most common manifestation of muscle injury. Its symptoms are a first sign that the individual has done too much too soon.

Which of the following is the biggest challenge with cycle ergometry? Determining the duration of activity Determining the appropriate population for use Determining the appropriate seat height Determining the appropriate resistance

Correct answer: Determining the appropriate seat height The personal trainer must instruct and educate clients about proper posture and body alignment when participating in cardiorespiratory training. The biggest challenge with cycle ergometry is the determining the appropriate seat height. The seat height should be adjusted to allow for 5 to 10 degrees of knee flexion at the bottom of the pedal stroke. This is because full extension of the knee while cycling is not recommended.

Which of the following resistance training exercises involves active extension of the glenohumeral joint? Dumbbell lateral raises Dumbbell front raises Dumbbell pullovers Dumbbell overhead presses

Correct answer: Dumbbell pullovers Glenohumeral (shoulder) extension opposes shoulder flexion. Shoulder flexion describes the motion of raising the arms forward and up from the sides. Shoulder extension actively pulls the arms back down and even behind the body. The active motion in the dumbbell pullover is a shoulder extension movement. This exercise is performed supine, starting with one or two dumbbells at arm's length above the chest. The dumbbells are lowered toward the floor, reaching the arms overhead, while maintaining a slight bend at the elbow. The action of lifting the dumbbell(s) back toward the ceiling is a shoulder extension movement. Dumbbell lateral raises and dumbbell overhead presses involve glenohumeral abduction, while dumbbell front raises involve flexion.

During a seated calf stretch, which muscle is stretched and which movement is taking place? Gastrocnemius and plantar flexion Gastrocnemius and dorsiflexion Tibialis anterior and plantar flexion Peroneus longus and plantar flexion

Correct answer: Gastrocnemius and dorsiflexion The seated calf stretch involves the dorsiflexion of the ankle joint, as well as the movement of the gastrocnemius, soleus, flexor digitorum longus, and flexor hallucis longus. The stretch is performed as follows: - Sit with both legs extended - Turn the toes toward the ceiling - Draw the tops of the toes toward the upper body

Which exercise targets the antagonists of glenohumeral horizontal adduction? Dumbbell reverse fly Dumbbell lateral raise Cable crossover Dumbbell front raise

Correct answer: Dumbbell reverse fly Antagonists are muscles that oppose the prime movers (agonists) during a specific movement pattern. The antagonists in glenohumeral (shoulder) horizontal adduction create horizontal abduction. This includes the posterior deltoid, and teres major, which are targeted in the dumbbell reverse fly—a horizontal abduction exercise. Horizontal adduction involves pulling the arms toward the midline of the body while keeping the arms horizontal in relation to the floor. The cable crossover is an example of a horizontal adduction exercise. Horizontal abduction is the opposite movement—moving the arms away from the midline of the body (out to the sides) while keeping the arms approximately horizontal (when in a standing position).

All of the following are acute program variables except: Order of exercises Duration of stretching Amount of resistance and number of repetitions Number of sets

Correct answer: Duration of stretching The following makes up the five acute program variables: Choice of exercises Order of exercises Amount of resistance and number of repetitions Number of sets Duration of rest periods in between sets and exercises make up The choices made for each of these variables define the exercise stimuli and ultimately, with repeated exposure, the training adaptations.

As a general rule, when should a client inhale during a lift? Whenever it feels appropriate to the client During the concentric phase During the eccentric phase During the isometric phase

Correct answer: During the eccentric phase A personal trainer should ensure proper breathing technique with their clients. A client should never hold their breath during any contraction. Doing so increases intrathoracic pressure, and as a result increases blood pressure, which may or may not be dangerous for a specific client but is certainly unnecessary. As a general rule, the client should inhale before starting the lift, exhale when performing the concentric contraction, and inhale during the eccentric phase.

The wood chop, butt kicks, and pendulum leg swings are all classified as which type of warm-up activity? Static stretches Ballistic stretches PNF stretches Dynamic stretches

Correct answer: Dynamic stretches Stretching that incorporates movement along with muscle tension development is called dynamic stretching. The goal is to move the specific joint in a controlled manner within a normal range of motion in order to reduce the risk of injury. Examples of dynamic stretches include pendulum leg swings, butt kicks, and the wood chop.

What type of muscle action occurs during the first phase of the stretch-shortening cycle during plyometric training? Static Isometric Eccentric Concentric

Correct answer: Eccentric The stretch-shortening cycle (SSC) involves a quick pre-stretch (lengthening) of the muscles under load that then leads to an increase in the subsequent contraction. This enhances total force and power production. This pre-stretch occurs during an eccentric contraction and is an important key to successful plyometric training. The SSC is the key to power generation and expression during plyometric type activity. The more quickly an individual can move from the eccentric (loading) to the concentric (jumping), the more power they can generate.

All of the following are determinants of an individual's flexibility except: Joint structure Temperature of tissues Length of antagonist muscles Exercise history

Correct answer: Exercise history Several factors determine flexibility, including joint structure, health of soft tissue around the joint, length of antagonist muscles, and temperature of the tissues being stretched. The viscoelastic properties of the tissues surrounding the joint should also be considered. Flexibility is largely influenced by how well these factors facilitate movement.

All of the following are correct sequences for a resistance training session except: Large muscle group before small muscle group exercises Multi-joint before single-joint exercises Exercises for strong areas before exercises for weak areas Explosive power type lifts before basic strength exercises

Correct answer: Exercises for strong areas before exercises for weak areas Exercise order is an essential program variable that can impact the quality and focus of a client's workout. ACSM recommends exercising the larger muscle groups first. By doing so, a greater training stimulus is applied to all of the muscles involved. In general, the sequence of exercises for both multiple and single muscle group exercise sessions should be as follows: Large muscle group before small muscle group exercises Explosive power type lifts before basic strength exercises Multi-joint before single-joint exercises Exercises for priority weak areas before exercises for strong areas Most intense to least intense

Which of the following general gender differences might be a reason females generally have more flexibility (ROM) than males? Females tend to have wider and shallower hips Females tend to have larger joint spaces Females tend to have a smaller bone structure Females have the protein elastin

Correct answer: Females tend to have wider and shallower hips The gender differences in general hip joint structure have the potential to lead to increased flexibility in females. Other contributing factors may include hormonal differences, the structure of the elbow and even a difference in body proportions and its effect on the center of gravity. Elastin does contribute to flexibility and range of motion (ROM), but this protein is a building block of connective tissue in both men and women. There is a reduction of elastin that happens for both men and women with age, and this can affect (decrease) flexibility.

All of the following are general principles in designing a resistance training program except: Frequency of training Progressive overload Specificity of training Periodization Show ExplanationNext Question

Correct answer: Frequency of training Frequency is a training variable, not a principle. A personal trainer should take into account the following when designing a resistance training program: specificity of training, progressive overload, and periodization. These principles use specific methods, volume, and systematic progressions to accomplish an individual's goals. Other general principles for an effective training program include the specific adaptations to imposed demands (SAID) principle, variation in training, and prioritization of training.

Which of the following exercises are appropriate corrective exercises recommended for an individual with weakness in their gluteus maximus? Clam shells and lateral band walks Glute bridges and bird-dog Glute bridges and lateral band walks Bird-dog and clam shells

Correct answer: Glute bridges and bird-dog Specific weaknesses in areas such as the gluteus maximum, gluteus medius or in core endurance can contribute to issues in posture, alignment, stability, and movement. Adding corrective movements to address these weaknesses can be beneficial. A weakness in the gluteus maximus may be improved by included movements such as glute bridges and the bird-dog, which specifically target this muscle. Lateral band walks and clam shells target a different glute muscle, the gluteus medius.

If range of motion (ROM) is limited in straight leg hip flexion, which are the main muscles that should be targeted for flexibility training? Hip flexors Gastrocnemius Hamstrings Hip rotators

Correct answer: Hamstrings If ROM is limited in straight leg hip flexion, the opposing muscles should be targeted in flexibility training to help increase that ROM. The main muscle group affected in this motion are the hamstrings. Both seated and standing hamstring stretches would be appropriate to include in a flexibility training program. The hip flexors create the movement of hip flexion, and therefore if an increase in hip flexor strength was desired, then these would be the focus of training. However, to increase straight leg hip flexion ROM, the muscles to target are the hamstrings and potentially also the glutes.

Which stance is the most difficult in terms of the base of support? Feet together Feet apart Semi-tandem stand Heel-to-toe stand

Correct answer: Heel-to-toe stand Neuromotor exercise includes balance, coordination, agility, and proprioceptive training. Neuromotor-enhancing activities focus on developing the communication between feedback from the periphery (arms and legs) and the interpretation by the central nervous system (brain and spinal cord). The intensity of balance-related training can be manipulated by the personal trainer through three aspects: Base of support: narrowing the base of support will increase the challenge (e.g., heel-to-toe stand) Center of mass: displacing the center of mass increases difficulty Peripheral cues: visual, vestibular, and proprioceptive pathways For example, when compared to a stance with the feet apart, feet together, or in a semi-tandem stand, a heel-to-toe stand will prove to be the most difficult.

There are four phases in a traditional linear periodization program. Which of the following includes the correct phases in the correct order? General fitness phase, hypertrophy phase, strength phase, recovery phase Strength and power phase, recovery phase, peaking phase, hypertrophy phase Hypertrophy phase, strength and power phase, peaking phase, recovery phase Strength phase, power phase, peaking phase, recovery phase

Correct answer: Hypertrophy phase, strength and power phase, peaking phase, recovery phase The four phases of a linear periodization training model start the training program with higher volumes and lower intensities (hypertrophy phase), and gradually decrease the volume and increase intensity through both the strength and power phase and the peaking phase. These first three phases are then followed by a recovery phase, which includes active rest and recovery methods to help prepare the individual to begin another training phase. This is a common periodization model used with athletes who are preparing for a competitive season or a competitive event but can also be used with the general population.

Ankle edema is suggestive of all of the following except: Ischemia Heart failure Insufficiency of the veins Blood clot

Correct answer: Ischemia An individual might be suffering from a cardiovascular, metabolic, and/or renal (CMR) disease if he or she is showing signs and symptoms including dyspnea, syncope, orthopnea, and ankle edema. Specifically, ankle edema is swelling that is not due to injury. Instead, it is suggestive of heart failure, a blood clot, insufficiency of the veins, or a lymph system blockage. On the other hand, ischemia is the lack of oxygenated blood flow to the tissue, such as the heart, and is usually associated with pain in the chest, neck, and jaw.

When beginning to address weak or inhibited muscles with corrective exercise strategies, what is the recommended type of muscle action to use first? Isometric Eccentric Concentric Isotonic

Correct answer: Isometric An isometric muscle action involves muscle activation without movement or any change in the muscle length. This type of muscle action is best when working toward activating and strengthening muscles that may be weak or inhibited. Holds should be short, around 5-8 seconds, progressing toward multiple repetitions of short holds. Once this is achieved, the individual can be progressed to more dynamic movement patterns (isotonic) to target the same muscle groups.

How does proprioceptive neuromuscular facilitation (PNF) stretching differ from other stretching techniques? It is often incorporated in the 'active' phase of a warm-up It involves quickly moving to minor discomfort and then holding the stretch It utilizes a contract-relax technique It doesn't require the client to be actively involved in the process

Correct answer: It utilizes a contract-relax technique Proprioceptive neuromuscular facilitation (PNF) stretching uses the contract-relax technique, which is the stretching and contraction of a specific muscle group. Beginning with an initial passive stretch, the muscle is isometrically contracted for 6 seconds, relaxed for 2-3 seconds, and then passively moved into a final stretch for 10-30 seconds.

The peak phase of a traditional linear periodization program consists of what type of volume, load, and rest periods? Low volume, very high load, and longer rest periods Low volume, decreased load, and longer rest periods Reduced volume, increased load, and longer rest periods High volume, challenging load, and short rest periods

Correct answer: Low volume, very high load, and longer rest periods Periodization is the planned variation in acute program variables, such as the prescribed volume and intensity during different phases of a resistance program. There are four phases: Hypertrophy: High-moderate volume, low load, and short rest periods Maximal strength/power: Moderate volume, moderate load, and moderate rest periods Peak phase: Low volume, very high load, and long rest periods Recovery phase: Low volume, low load, and moderate rest periods

In addition to the erector spinae, what muscles are targeted in a lumbar extension exercise like the roman chair? Rectus abdominus Internal oblique abdominus Quadratus lumborum Multifidus

Correct answer: Multifidus The erector spinae and the multifidus are responsible for lumbar extension. Common exercises that target these muscles are the roman chair and good mornings. In addition, multi-joint exercises such as squats and deadlifts also target and strengthen these muscles. The opposing movement, lumbar flexion, is created by contraction of the rectus abdominus and the internal-external oblique abdominus. The quadratus lumborum is one of the muscles responsible for side bending or lateral flexion.

Which of the following periodization programs has been shown to elicit a greater percentage of strength gains? Nonlinear periodization Reverse linear periodization Linear periodization Undulating periodization

Correct answer: Nonlinear periodization Periodization refers to a systematic variation in certain acute program variables such as volume and intensity. Recent research has shown that nonlinear periodization leads to a greater percentage of strength gains when compared to linear periodization. Specifically, nonlinear periodization training can enhance program implementation because it is more flexible and allows more variation.

Systematically adjusting the training variables by varying the intensity and volume for different workouts within the same week is what type of programming? Nonlinear periodization Traditional periodization Linear periodization Reverse linear periodization

Correct answer: Nonlinear periodization There are many effective ways to structure, or periodize, a training plan to focus on achieving a desired result. The key component is planning the manipulation of the training components using a pre-determined progression or system. This creates variation and can help maintain a balance between progression and recovery. There are different types of periodization. Linear periodization: This method involves stepping up the intensity and stepping down the volume with each stage of the program, but these variables stay the same within a training week. Classic and traditional periodization are linear models. Nonlinear periodization: this method involves adjusting the variables within the same training week. Volume, intensity and even rest are varied between workouts within the same phase of training. Both methods involve adjusting the same training variables, but the big difference is that in linear periodization, the variables change between phases or blocks of multiple weeks of training, and in nonlinear periodization, the variables change within each phase of training, with different workouts within the same training block utilizing different volumes and intensities.

Who would benefit the most from using the rating of perceived exertion (RPE) scale to gauge exercise intensity? Athletes Older adults Novice exercisers Those taking arthritis medication

Correct answer: Older adults The subjective measure used to rate overall feelings of exertion during exercise is called the rating of perceived exertion (RPE). It can be helpful in guiding exercise intensity. A 6-to-20-point scale is typically used. RPE is often recommended for determining exercise intensity in older adults. It is also helpful for individuals having difficulty assessing their heart rate or for those taking medications such as beta blockers that influence heart rate.

In the linear periodization model, how long is a macrocycle? One year One week One month Three months

Correct answer: One year The linear periodization model breaks down a training program into different cycles of training (phases) that vary in length. The shortest training cycle is the microcycle, which can generally last anywhere from 1-4 weeks. The programming in each microcycle is dedicated to a specific training goal (hypertrophy, strength, etc.). Multiple, successive microcycles are combined to create each mesocycle, which typically lasts 2-4 months. The largest training time frame is the macrocycle, which typically represents one full year of training, and is made up of multiple mesocycles.

spiderman pushup

Correct answer: Performing the push-up with one leg in motion while suspended in the air The push-up is a great body weight exercise that can be regressed or progressed easily, depending on a client's needs. It can be made easier by having a client perform it on his or her knees. This is called a modified push-up. You can also advance the exercise by having a client perform it with one leg in motion while suspended in the air. This is called a Spiderman push-up.

In regard to Korotkoff sounds, which of the following phases is defined as the clinical diastolic blood pressure? Phase 3 Phase 4 Phase 5 Phase 6

Correct answer: Phase 5 To measure blood pressure, as the air is let out of the pumped-up cuff, the personal trainer must be able to listen to and distinguish between the sounds of the blood as it makes its way from an area of high pressure to an area of lower pressure. These sounds are known as Korotkoff sounds and can be divided into five phases. Phase 5 is known as the clinical diastolic blood pressure, or the complete disappearance of sound.

When the training level exceeds the threshold for change, what occurs? Deloading Regression Overtraining Physiological adaptation

Correct answer: Physiological adaptation The threshold for change indicates how much overload is needed in order to elicit a change. When training is above this level, it triggers the body to adapt to the new stimuli and create physiological changes. When the training level is excessively above the threshold for change, this can lead to overtraining, as the body is not ready to handle that level of stress (training). Regression and deloading both involve a planned decrease in volume, intensity, difficulty or another training variable. These lead to a training level below the threshold for change.

All of the following are target areas for an adolescent exercise program except: Resistance training Plyometric training Aerobic training Bone-loading training

Correct answer: Plyometric training One role of the personal trainer is to identify a variety of age-appropriate activities for children and adolescents that will safely and effectively develop aerobic, muscular, and bone strength. It is recommended that children perform at least 60 minutes of physical activity every day. When designing an exercise program for children and adolescents, the ACSM recommends three target areas: — Aerobic activity — Resistance activity — Bone-loading activities Plyometrics are considered advanced levels exercises, and they are not deemed appropriate for adolescents.

Which of the following is the primary goal of an aerobic exercise program for clients with heart disease? Positive risk factor modification Weight loss Increased enjoyment of exercise Decreased sedentary behavior

Correct answer: Positive risk factor modification Individuals who reach the age of 50 and show no CVD risk factors typically have markedly higher survival rates than those with any combination of risk factors. For clients with heart disease, positive risk factor modification should be the main goal of an aerobic exercise program.

How wide (left to right) should the feet be placed in the starting position for a forward lunge? The feet should be hip width apart The feet should be wider than shoulder width apart The feet should be together The feet should be shoulder width apart

Correct answer: The feet should be shoulder width apart When performing a forward lunge, start with the feet parallel to each other, shoulder width apart. Step forward with one leg and descend into a lunge by bending both knees until the back knee is just above the floor. Push through the front leg to return to the start position and then repeat the motion on the opposite side.

Performing self-myofascial release (SMR) and/or stretching exercises that target the hamstrings and abdominals might be an appropriate recommendation for an individual with which of the following alignment issues? Posterior pelvic tilt Excessive lumbar lordosis Excessive thoracic kyphosis Anterior pelvic tilt

Correct answer: Posterior pelvic tilt Alignment issues such as anterior and posterior pelvic tilt can have a variety of causes but are often associated with weak and inhibited areas, as well as other associated hypertonic areas. Flexibility exercises (stretching) and self-myofascial release (SMR) can be used effectively to target areas that are hypertonic. An individual who demonstrates a posterior pelvic tilt should target their SMR and stretching of the hamstrings and abdominals, which are often hypertonic in this position. An individual with anterior pelvic tilt (which also includes excessive lumbar lordosis) would benefit from targeting the quadratus lumborum, quadriceps, and iliopsoas. Someone with excessive thoracic kyphosis should target the pectoralis major and minor, latissimus dorsi and the abdominals.

Why is it disadvantageous for an individual to lock their knees during a standing calf raise? Results in synergist muscles doing the work Leads to inadequate dorsiflexion range of motion Potential for soft tissue damage Leads to inadequate plantarflexion range of motion

Correct answer: Potential for soft tissue damage A common resistance exercise for strengthening the plantarflexors that act at the ankle joint is the standing calf raise. Improper form while performing this exercise often produces biomechanical problems including a hyperextension moment at the knee joints. The line of force passes anterior to the knees, creating a backward-directed hyperextension moment at the knees. The locked knee in this position will counter this moment primarily with soft tissues such as ligaments that, if stretched, can potentially be injured.

Which of the following ordering of exercises is considered ideal when designing a resistance training program? Triceps press-down, bench press, power clean Power clean, bench press, triceps press-down Power clean, triceps press-down, bench press Bench press, power clean, triceps press-down

Correct answer: Power clean, bench press, triceps press-down Power exercises require the highest level of both skill and concentration. Power exercise performance is also most affected by fatigue. If a client is tired, he or she is more likely to use poor technique, placing them at a higher risk of injury. This sequence: power clean, bench press, triceps press-down, goes from fastest to slowest, most complicated to least complicated, and multi-joint to single joint, making it ideal for resistance training programming.

All of the following resistance training programs can be done 4 to 6 times per week except: Hypertrophy training Power training Muscle endurance training Muscle strength training

Correct answer: Power training Compared to muscle strength, hypertrophy, and muscle endurance training programs, power training warrants more recovery time. For power training, it is recommended that an individual with power performance goals complete multiple sets (3 to 6 sets) of unilateral and bilateral multiple-joint free-weight exercises no more than 4 to 5 times a week.

Including exercises that target shoulder function and stability in an uninjured baseball player could be considered what type of training? Rehabilitation Gait patterning Progressive overload Prehabilitation

Correct answer: Prehabilitation The needs analysis is performed before selecting the acute variables in a training program. This analysis identifies, through a biomechanical analysis and personal injury history, which areas of the body are more susceptible to injury for a specific individual or sport or activity. This information can be used to design exercises that help increase the function and resiliency of those areas. This type of training is known as prehabilitation. Movements and exercises are often similar to those found in a rehabilitation program, used to help someone recover from a specific injury. Shoulder injuries are common in sports with overhead or throwing motions, such as baseball. Targeting shoulder function and stability in uninjured athletes as a means of aiming to reduce the chance of injury would be a form of prehabilitation. Gait training targets improving walking and locomotive activities and could be part of a prehabilitation or rehabilitation program. Progressive overload involves gradually increasing the challenge of an exercise in order to elicit results.

Which of the following describes the most effective training programs? Programs that use concentric-isometric repetitions Programs that use eccentric-negative repetitions Programs that use concentric-eccentric repetitions Programs that use isometric-eccentric repetitions

Correct answer: Programs that use concentric-eccentric repetitions The acute program variables such as sets and repetitions can be manipulated in various ways to develop different workouts for the single-exercise sessions used over time. But this can only happen as long as the demands placed on the neuromuscular system are similar. Muscles produce force while performing one of three different actions: concentric, isometric, and eccentric. Experts suggest that the most effective training programs appear to use concentric-eccentric repetitions.

If a client suffers from peripheral neuropathy, which of the following factors should a personal trainer make sure to properly advise about? Adequate hydration Proper footwear Loose-fitting clothing Maintaining consistent blood glucose levels

Correct answer: Proper footwear Clients with diabetes need to be taught the specific exercise guidelines for proper disease management. Peripheral neuropathy is commonly seen in those with diabetes and refers to weakness, numbness, or pain in the hands and feet. This is why proper footwear is critical for clients with peripheral neuropathy.

Which of the following increases with age? Reaction time Maximal cardiac output Muscle strength Flexibility

Correct answer: Reaction time While it is unavoidable that physiological function decreases with age, the rate and severity of change are influenced by a complex mixture of genetics, individual health, the presence of disease or injury, and exercise history. Individuals of similar ages can differ remarkably in functional capacity, which in turn will affect how they respond to exercise. Typically, physiological changes such as resting blood pressure, reaction time, and fat mass all increase with age. Reaction time increasing with age means it will take longer to accomplish a task.

All of the following are absolute contraindications to exercise testing except: Active endocarditis Recent stroke Acute pulmonary infarction Uncontrolled cardiac arrhythmia

Correct answer: Recent stroke There are a number of conditions that can be classified as contraindications for physical activity and/or exercise testing. An absolute contraindication means that an individual should not be allowed to participate in any form of physical activity or exercise testing. On the other hand, a relative contraindication is one that may be acceptable for participation in physical activity, so long as the benefits for the individual outweigh the risks. For example, absolute contraindications include acute pulmonary infarction, uncontrolled cardiac arrhythmia, and active endocarditis. A recent stroke is considered a relative contraindication.

Which type of speed training is pushing a weighted sled? Assisted sprinting Stride frequency training Resisted sprinting Form or technique training Show ExplanationNext Question

Correct answer: Resisted sprinting The type of training that consists of drills aimed at targeting linear speed and multi-capacity movement development is known as sprint and agility training. During resisted sprint training, the client runs at full capacity against a form of resistance such as wind, speed chutes, sand, weighted vests, a partner, hills, or sleds.

Which of the following movement patterns is not recommended for inclusion to enhance core stability? Abdominal hollowing Scapular depression Scapular protraction Pelvic tilts

Correct answer: Scapular protraction Alignment and stability through the entire spine and pelvis is important for all quality movement. Movement patterns that can enhance proper position and adequate stability should be included regularly to help decrease injury risk. Scapular depression and retraction should be included, along with abdominal hollowing and pelvic tilts. Scapular protraction is not one of the recommended movement patterns to help create a foundation of stability for the core. Exercises performed on all fours, such as bird-dogs and planks, are great options to target these areas.

Posture and alignment are both important considerations when performing cardiorespiratory exercises. Which of the following is not a common error when using the treadmill? Relying too much on the handrails Shifting too much side to side Abnormal gait Leaning forward

Correct answer: Shifting too much side to side The common errors seen when using the treadmill include: Leaning forward instead of maintaining an upright posture Abnormal gait. For example, someone might take steps that are much shorter than their natural gait pattern. Over-reliance on the grips or the handrails. Shifting side to side is not a common error on the treadmill, but can be a common error on the stationary bike, especially if the seat is set in a position that is too high. Walking and jogging on the treadmill should resemble the same movements when performed on solid ground. These errors are common and should be addressed. Communicate with your clients to teach them about proper alignment and posture in all activities.

A chin-up is an example of which joint movement? Shoulder flexion Shoulder abduction External rotation Shoulder extension

Correct answer: Shoulder extension A multi-joint structure that provides the link between the thoracic cage and the upper extremity is known as the shoulder complex. The shoulder has a high degree of mobility; as a result, the shoulder region is very unstable. The chin-up is an example of shoulder extension, which incorporates muscles such as the latissimus dorsi and teres major.

Optimal exercise selection depends on what principle of training? Progressive overload Specificity of training Prioritization of training SAID principle

Correct answer: Specificity of training The principle of specificity of training denotes that only the muscles that are included and targeted in a training program will be improved. Therefore, it's important to determine through the needs analysis which muscles are necessary to include. For general health purposes, a full body program is recommended. The SAID principle stands for specific adaptations to imposed demands. This specifies that the body will adapt according to the type of stimulus applied. For example, if an individual trains using heavier loads, the body will improve in its ability to handle heavier loads. Progressive overload is the gradual increase of the challenge provided by the training variables (such as volume, load or frequency) in order to elicit a training effect. Prioritization of training refers to the need to determine the main goal on which to focus in a training phase. It's difficult to successfully achieve results toward multiple goals at the same time. Therefore, it's best to choose one goal to focus on at a time. This main goal can change for a subsequent training phase.

Which type of flexibility training is appropriate for pregnant clients? Foam rolling Dynamic stretching Static stretching PNF stretching

Correct answer: Static stretching Joint range of motion will improve during pregnancy because of increased circulating levels of relaxin. This creates potential for ligament and joint capsule damage with an overly aggressive flexibility program. Therefore, personal trainers should have their clients focus on sustaining a normal joint range of motion with slow, static stretching throughout pregnancy.

All of the following are recommendations for improving flexibility with a client who has arthritis except: Gently moving through their full ROM during periods of inflammation Reduction of intensity and duration during inflammation Stretching during the time of day when pain is typically least severe Stretching after anti-inflammatory medications have been taken

Correct answer: Stretching after anti-inflammatory medications have been taken Anti-inflammatory medications can temporarily lessen musculoskeletal pain and make it possible for a client to push too far. Therefore, overworking, or overstretching, should be avoided with individuals who have taken these medications. It is appropriate as a personal trainer to gently move the client through his full ROM, even during acute flare-ups and periods of inflammation. Just be sure to avoid strenuous exercises. Flexibility training should also follow the guidelines of reducing intensity and duration during inflammation periods, as well as stretching during the time of day when pain is typically least severe.

Which of the following is not a sign or symptom of cardiovascular disease? Dyspnea Orthopnea Dizziness during exercise Swelling in hands

Correct answer: Swelling in hands There are several outward signs or symptoms that may indicate a client has a current cardiovascular disease including the following: Pain or discomfort in the chest, neck, jaw, or other areas that may be due to ischemia Dyspnea Dizziness during exercise Orthopnea Ankle edema Palpitations Intermittent claudication Heart murmurs Unusual fatigue or shortness of breath that occurs during light activity and not during strenuous activity

All of the following are ways to make body weight exercises more difficult except: Using bilateral contractions Changing stance width Increasing cadence Changing leverage

Correct answer: Using bilateral contractions Motion-specific training often employs the use of body weight exercises such as squats, lunges, push-ups, and pull-ups. All of these exercises require the client to overcome his or her own body weight. Aside from adding external weight (e.g., dumbbells), body weight exercises can be made more difficult by changing grip or stance width, leverage (moment arm of resistance), cadence, or by using unilateral (not bilateral) contractions.

Adding chains (that touch the floor as the bar is lowered) or resistance bands to the ends of a barbell is a form of what? Variable resistance training (VRT) Contrast loading Forced repetitions Functional isometrics

Correct answer: Variable resistance training (VRT) Variable resistance training is an advanced form of training that involves using things like chains and elastic bands to change the load (amount of weight) being lifted at different portions of the same lift. For example, if chains are added to the ends of the bar, as the bar is lowered toward the ground and a portion of the chains is on the ground, this decreases the load the individual is lifting. As the bar is raised and the chains come off the floor, the total load on the bar increases. Adding elastic bands has a similar effect in that when the bands are in a stretched position, this increases the load being lifted. Contrast loading is an advanced training method which varies the load and repetitions for the same movement within the same workout. An individual might perform one exercise for two sets using heavy weight and low repetitions and other sets with moderate or lighter weights and more repetitions. Functional isometrics focuses on creating force in a static position and is often used to help individuals get stronger through their "sticking point". Forced repetitions are a few repetitions performed toward the end of a set (not the entire set) with assistance from a spotter and should be only performed by advanced individuals.

The majority of individuals are which type of learner? Auditory learners Tactile learners Trial-and-error learners Visual learners

Correct answer: Visual learners There are many types of cues, including the following: Educational Safety Alignment Motivational Cues may be delivered visually, orally, and through touch or tactile cues. Since most people are visual learners, a personal trainer needs to be skilled in exercise demonstration as well as visual cueing.

All of the following need to remain consistent in a daily routine for an individual with diabetes except: Time of day of physical activity When water is consumed The amount and type of food eaten When medications are taken

Correct answer: When water is consumed Consistency in a daily routine is very important to help an individual manage their diabetes. This regularity refers to when meals are eaten; the amount and type of food; when medications are taken; and the frequency, intensity, and time (duration and time of day) of physical activity. Therefore, personal trainers should keep in regular contact with the client's physician or another healthcare provider when designing or making changes to the exercise program, as this will enable a more regular and suitable treatment plan for the client.

exercise goals for obese clients

Maximize caloric expenditure Maintain or increase lean body mass Improve metabolic profile Lower the risk of comorbidities Lower mortality risk Promote appetite control Improve mood state

When instructing proper use of the stair stepper, a personal trainer should closely observe all of the following areas except the: Scapulothoracic joint Knee Neck Glenohumeral joint

The personal trainer should always instruct clients about proper posture and body alignment during cardiorespiratory training. Having a client perform these exercises in a proper biomechanical position is just as important with cardiorespiratory exercise as with resistance training exercises. For example, with stair steppers, an upright posture should be maintained rather than allowing forward head protrusion, rounded shoulders, or poor alignment. The neck, glenohumeral joint, and scapulothoracic joint are areas where these postural deviations often take place.