EXW217 - modules 1-4

The postural assessment should follow a particular order. Place the assessment views in the order they should be performed.

1st - posterior view 2nd - lateral view 3rd - anterior view

Using the ACSM Preparticipation Screening, current physical activity is considered to be within the previous ___ months.

3 months

ACSM defines being physically active as participation in exercise:

30 minutes of moderate intensity activity 3 times per week for a minimum of 3 months

A total of _______ seconds of flexibility exercises per joint is recommended.

60

A well-trained 25 year old elite triathlete wants to begin exercising with you. He is physically active and has no history of cardiovascular, metabolic or renal disease. He sometimes faints inexplicably. Can he begin exercising with you? If so, at what intensity?

No, he needs medical clearance

Your client has a poor shoulder elevation test. What are some stretches you could prescribe?

PVC pipe pass throughs; wall flexion stretch w shoulder abduction; doorway stretch

The purpose of the ACSM screening algorithm is to:

Protect your client from experiencing a cardiovascular or other major health event

Which of the following is the BEST example of an open-ended question?

What types of physical activity have you enjoyed in the past?

Commonly elongated muscles include (select all that apply):

abs; glutes; hamstrings

Which of the following statements regarding the difference between active and passive stretching is TRUE?

active stretching involves contraction of opposing/antagonist muscle of the one being stretched

The initial client consultation is critical because it does all of the following EXCEPT:

allows the Personal Trainer to diagnose any medical issues that could impact training status.

Which of the following are assessed from the posterior view (select all that apply):

ankle/foot alignment; iliac crest; knee alignment; scapula

elongated muscles (select all that apply):

are weakened; perpetuate poor posture

Which of the following is NOT a benefit of a cool-down following exercise?

blood is removed from the brain

Select all the stretches that are dynamic.

butt kickers; toy soldiers

Warm-up activities should include:

cardiovascular & muscular endurance activities

Your client fails the Thomas Test. Which of the following stretches are appropriate to help with their muscle tightness?

deep lunge; couch stretch

Which stretching technique involves beginning with a small range of motion, progressing to a larger range of motion and repeating 5-12 times?

dynamic stretching

"normal" posture exists

false

During the shoulder rotation test you do not need to have a person go through the full range of shoulder rotation.

false

Hip flexion goniometry is use to evaluate the hip flexors.

false

Knee flexion goniometry measures the flexibility of the knee flexors.

false

Signs and symptoms of cardiovascular, metabolic and renal disease are assessed using the PAR-Q.

false

There is no need to address restrictions in fascia when attempting to improve range of motion.

false

There is no set up required for the sit and reach test.

false

True or false? According to ACSM, stretching of major muscle groups should be included in a program to maintain fitness and flexibility at least 5 days per week.

false

True or false? Generally, exercisers should hold their breath to facilitate relaxation when stretching.

false

When I am measuring a joint range of motion with a goniometer or inclinometer, I am measuring the flexibility of the muscles that perform that action. Eg. When I measure hip extension I am measuring the flexibility of the hip extensors.

false

The straight leg rest test requires the use of what equipment?

goniometer

Objective joint assessment is achieved with an instrument to quantify a range of motion. Examples of tools to take objective joint measurements include:

goniometers; inclinometers; measuring tapes

Commonly shortened muscles include (select all that apply):

hip flexors; erector spinae/paraspinals

According to the ACSM guidelines, the preparticipation screen should evaluate new clients for:

level of physical activity; signs and symptoms of cardiovascular, metabolic, and/or renal disease; history of cardiovascular, metabolic, or renal disease

Which of the following landmarks are aligned with ideal posture from the lateral view (select all that apply)?

midpoint of iliac crest; lateral malleolus; external auditory canal; acromium process; greater trochanter

All of the following are factors impacting joint flexibility EXCEPT:

muscle fiber type

The contractile proteins of muscle are referred to as ________.

myofibrils

Your client does not participate in regular exercise, and doesn't have a history of cardiovascular, metabolic, or renal disease or show signs/symptoms of cardiovascular, metabolic, or renal disease. Do they need medical clearance to begin exercise?

no

Your client partakes in weight lifting and does cardio one day a week for 20 minutes. They have been doing this routine 3 days a week for the past 3 years. Is your client considered to be physically active?

no

A new client exercises vigorously 3 days a week for 30 minutes for the last 2 months. He has no signs or symptoms of cardiovascular, metabolic or renal disease. He had heart surgery 3 years ago, but it is well controlled and he has no other issue. Can he begin exercising with you? If so, at what intensity?

no, he needs medical clearance

Which of the following are examples of poor postural habits (select all that apply):

prolonged sitting; carrying a heavy backpack/bag; slouching; one-sided activities

Which of the following types of stretching require active involvement by the Personal Trainer?

proprioceptive neuromuscular facilitation (PNF)

Your client fails the Kendall Test. Which of the following stretches are appropriate to help with the muscle tightness?

quad stretch; deep lungs; couch stretch

The Kendall test assesses the flexibility of which muscle?

rectus femoris

Lower cross syndrome is caused by:

shortened hip flexors & erector spinae; elongated glutes & abs

Upper cross syndrome is caused by:

shortened pecs & upper traps; elongated deep neck flexors & lower traps

What stretches can you prescribe to correct lower cross syndrome?

side lunge; child's pose; hip flexor stretch

Which of the following is a tool used to do myofacial release?

sport stick; trigger point tool; foam roller; lacrosse ball

To correct postural imbalances (select all that apply):

strengthen elongated muscles; stretch shortened muscles

Anterior pelvic tilt is usually caused by:

tight hip flexors

A complete warm-up should include myofascial release, a general cardiovascular warm-up, and a specific warm up to prepare for activity in that order.

true

A specific warm-up is comprised of flexibility and neuromotor (endurance-type) exercises.

true

Air squats are a good neuromotor warm-up for performing heavy squats.

true

I need to understand a muscle's action in order to know how to stretch that muscle.

true

It is ok for the knee to bend slightly during the straight leg raise test.

true

True or false? A client who has been physically active in the past 3 months may begin moderate to vigorous physical activity without seeking medical clearance if they have no history of disease.

true

True or false? A medical exam is recommended for clients who have signs and symptoms suggestive of cardiovascular, metabolic, or renal disease.

true

True or false? If a client's situation or goals are outside of a Personal Trainer's scope of practice, it is appropriate to refer the client to another Personal Trainer or health care professional.

true

True or false? If a person has been diagnosed with Type 2 diabetes and reports severe calf pain while walking should seek medical clearance prior to starting an exercise program.

true

True or false? Personal Trainers should balance the need to listen with the need to talk.

true

True or false? The cool-down helps to remove metabolic end products like lactate from muscles used more intensely during the conditioning phase.

true

A new client is physically active and has no signs or symptoms of cardiovascular disease. She has no history of cardiovascular, metabolic or renal disease, but she is over 55, overweight, and smokes. Can she begin exercising with you? If so, at what intensity?

yes, light/moderate intensity exercise