SAR-326
Which of the following are undesirable blood lipid levels? I.total cholesterol: 250 mg/dl II.triglycerides: 200 mg/d lIII.LDLs: 100 mg/d lIV.HDLs: 50 mg/dl
I and II only.
Which of the following is most likely to occur during muscular fatigue? I.motor unit recruitment increases II.rate coding increases III.muscle pH decreasesIV.ATP stores increase
I and II only.
Which of the following describes the primary and secondary factors that dictate the predominant energy system used during an exercise session?
Primary, Exercise intensity; Secondary, Exercise duration.
Which of the following conditions would indicate an increased risk for sudden cardiac death?
Prior recognition of a heart murmur & Unexplained shortness of breath and fatigue associated with exercise.
Which of the following handgrips is used in performing a power snatch exercise?
Pronated with closed grip.
Which of the following exercises benefits the most from the advantages of the stretch shortening cycle (SSC)?
Push press.
Which of the following is the most sport-specific resistance training exercise for a volleyball player?
Push press.
An intermediately-trained client was able to perform 17 repetitions during a 15RM test of the bench press exercise. Which of the following relative load adjustments would allow the client to achieve the desired 15 repetitions?
+5%.
A 35-year-old female began an exercise program four months ago in which she has been running on the treadmill four days per week. Which of the following describes the adaptations that are most likely to occur with this program?
An increase in mitochondrial density and a decrease in submaximal HR.
Which of the following is a requirement to participate in a plyometric training program?
At least three months of general resistance training exercises.
Gas exchange in the lungs occurs at which of the following sites?
Alveoli.
Which of the following is the recommended minimum protein intake for an active client?
1.2 g/kg body weight.
Which one of the following tests used to estimate VO2max would likely be inappropriate for a 43-year-old sedentary male client who has not yet been cleared by his family physician for participation in a supervised exercise program?
1.5-mile (2.4 km) run.
A 32-year-old female client who weighs 220 pounds (100 kg) wishes to lose weight. She currently consumes 2800 kilocalories per day. Which of the following represents a reasonable daily caloric deficit (through more exercise and less intake) and weekly loss of weight to expect from this client? Daily caloric deficit ____________ Expected weight loss per week ____________
1000 kcals; 2 pounds (0.9 kg).
What is the minimum ceiling height sufficient for overhead exercises?
12 feet (364 cm).
A 40-year-old female client's resting blood pressure was 115/72 during the initial assessment. When measuring her blood pressure one month later, to what level of mercury (Hg) should the bladder be inflated?
135mm.
The personal trainer is designing an aerobic exercise program for a 43-year-old client who has a resting heart rate of 75 beats/min. Using the Karvonen method, which of the following is the target heart rate range if the personal trainer assigns an intensity of 60% to 70% of the client's HRR?
136 to 146 beats/min.
Which of the following is the load for the bench press exercise on a "moderately light day" if the client is performing sets of five repetitions and his 1RM is 200 pounds (91 kg)?
139 to 131 pounds (63 to 59 kg).
A personal trainer decides to use a rating of perceived exertion (RPE) scale to assign a client's exercise intensity. Using the 6-20 rating scale, which of the following corresponds to a "Hard" intensity?
15.
Taking into consideration REE, which of the following is the approximate daily caloric need of a 25-year-old, 125-pound (57 kg) female client who is moderately active?
2,263 kilocalories.
Which of the following rest interval ranges is used for muscular hypertrophy training?
30 to 90 seconds.
A personal trainer recommends the following general dietary guidelines for a client: 1800 kilocalories per day consisting of 65% carbohydrate, 15% fat and 20% protein. How many grams of fat can this client consume per day?
30.
A personal trainer includes the back squat exercise in an athlete's linearly periodized resistance training program. What is the load for a medium training day if the athlete's 1RM is 400 pounds (182 kg) and the number of goal repetitions is four per set?
325 pounds (148 kg).
Which of the following clients is in the highest risk stratification for coronary artery disease?
50-year-old female who has COPD.
An active male client lost 3 pounds (1.4 kg) during practice. How much fluid should he consume to replace sweat losses?
60 ounces.
A health and fitness facility has a total number of members of 3,000, and the facility's criterion for cardiovascular equipment is one cardiovascular machine for every four members. How many pieces of cardiovascular machines should the facility have based on the common practice used in the health and fitness industry?
62.
Approximately how much carbohydrate should an elite male cross country runner who weighs 150 pounds (68 kg) consume per day?
680g.
Which of the following parts of the body should be kept in contact with the pads of the vertical chest press machine?
Back of the head and lower back/buttocks.
Which of the following exercise orders is recommended when using a push/pull exercise arrangement method?
Bench press, Bent-over row, Shoulder press, Biceps curl, and Lying triceps extension.
Which of the following should be included in an informed consent?
Benefits associated with participation & responsibilities of the client.
All of the following exercises require one or more spotters EXCEPT:
Biceps curl (barbell).
Which of the following is the LEAST effective indicator of a prepubescent child's readiness to participate in a resistance training program?
Chronological age (1, 2, 3, 4, 5...).
While loading a bar for the squat exercise in a fitness facility, a client drops a 45-pound (20-kg) weight plate on his foot. The client is in significant pain and is unable to stand on that foot. The personal trainer should?
Contact the facility's staff.
Which of the following is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max.
A 44-year-old-male with history of high blood pressure (144/92) has never exercised before but would like to start an exercise program. His physician cleared him to participate. Which of the following is an example of the most appropriate beginning exercise intensity for this client?
Dumbbell bench press at 50% 1RM for 16 repetitions.
All of the following are appropriate activities to use as a warm-up EXCEPT:
Dynamic flexibility.
Cardiac output (Q.) is a product of stroke volume (SV) and heart rate (HR). Which of the following equations represents stroke volume?
EDV-ESV.
Which of the following types of muscle action occurs when the muscle lengthens despite attempting to shorten?
Eccentric.
All of the following have been shown to be an advantage of stability ball training EXCEPT:
Enhanced maximal strength.
Which of the following should a personal trainer do during the initial meeting with a new client?
Evaluate the client's level of exercise readiness & discuss the client's goals for his or her exercise program.
Which of the following muscle fiber types has moderate oxidative and anaerobic capacity?
FOG.
All of the following are dietary goals that can apply to all clients who are overweight EXCEPT:
Following a 1,200 kcal/day food plan.
A 30-year-old client who is a runner is complaining of periodic knee pain. The personal trainer notices that her knee moves slightly medially when she runs. Which of the following exercises would be indicated, provided knee alignment with foot is maintained?
Forward 6-inch (15 cm) step-ups.
Which of the following factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
HDL: 33 mg/dl & quit smoking 60 days ago.
Which of the following are components of the Fick equation for oxygen uptake (V. O2)?
Heart rate & Stroke Volume.
Based on his calculated BMI, which of the following is the disease risk for a 69-inch (175 cm), 198-pound (90 kg) male client with a waist circumference of 41 inches (104 cm)?
High.
Which of the following are the most influential training factors promoting increased hormonal responses?
Higher volume, shorter rest periods, larger muscle mass exercises.
Which of the following are appropriate guidelines for the use of mirrors in a fitness facility? I.6 inches (15 cm) away from equipment II.20 inches (51 cm) away from equipment III.6 inches (15 cm) above the floor IV.20 inches (51 cm) above the floor
I and IV only.
Which of the following describes the process of fast glycolysis? I.a breakdown of glycogen II.its end product is converted to lactate III.a breakdown of glucose IV.its end product is sent to the Krebs cycle
I, II, and III only.
Which of the following resistance training adaptations will lower the risk of cardiovascular disease in a 70-year-old client? I.reduced body fat II.decreased resting systolic blood pressure III.improved endothelial function IV.decreased high-density lipoprotein cholesterol
I, II, and III only.
A client with exercise-induced asthma has been performing primarily resistance training exercises for the past year. He now requests help in improving his "stamina." Which of the following methods of monitoring aerobic intensity should be used for this client? I.target heart rate II.sense of dyspnea III.METs IV.RPE
II, III, and IV only.
Which of the following is the order of the phases of a periodized program? I.strength/power II.hypertrophy III.active rest IV.competition V.strength
II, V, I, IV, III.
Which of the following changes in trained skeletal muscle is an adaptation to chronic aerobic exercise?
Increased concentration of aerobic enzymes.
All of the following are possible indicators of a client becoming overtrained EXCEPT:
Increased exercise capacity during submaximal exercise.
Which of the following is primarily responsible for activation of fast-twitch motor units?
Increased force demands.
A previously sedentary client experiences a 15 pound (7 kg) increase in her 1RM bench press and a 25 pound increase in her 1RM leg press after the first four weeks of a resistance training program. Which of the following training adaptations is primarily responsible for these increases?
Increased motor unit recruitment.
Resistance exercise augments aerobic endurance performance by which of the following?
Increased muscular strength and power.
Which of the following changes will increase concentric force production?
Increased physiological cross-sectional area.
The most important thing a personal trainer can do to help a client suspected of experiencing an eating disorder is to:
Initiate a referral system to ensure that this client receives proper nutritional counseling.
Which of the following lower-body exercises is a single-joint exercise?
Leg (knee) extension.
The primary nutritional goal for an individual who wants to gain weight is to:
Maintain a positive calorie balance.
Aerobic ATP production within the cell occurs in which of the following organelles?
Mitochondria.
Which of the following decreases as an outcome of resistance training and increases due to an adaptation to aerobic training?
Mitochondrial density.
Which of the following is the thick myofilament?
Myosin.
The "failure of one person to comply with a legally determined duty to protect another person, which failure proximately causes that other person harm" is:
Negligence.
Incorporating stability ball training into the strength and conditioning programs of athletes has resulted in which of the following findings?
Negligible transference to athletic performance & enhanced core stability.
A personal trainer performs hydrostatic weighing for a client. The client then proceeds to have the same hydrostatic weighing test performed under the same conditions a day later, but the body fat percentage is 10 points higher. In this case, the hydrostatic weighing performed by the personal trainer is:
Neither valid nor reliable.
Following eight weeks of regular strength training, a 10-year-old boy made significant gains in chest press and leg press performance. Which of the following is most responsible for his training-induced gains in muscle strength?
Neural adaptations.
The client is having chest pain during cardio and collapses on the floor, the CPR certified personal trainer notifies the staff and administers CPR. However, the client passes away in the ambulance of a heart attack. Is the personal trainer liable?
No, because the client signed an Assumption of Risk Form.
After the first 4 weeks of training, a follow-up fitness evaluation revealed a decrease in body fat and scale weight. Upon questioning, he complained of difficult sleeping and moodiness. Which of the following should the personal trainer suspect?
Overtraining.
Which of the following energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative.
Which of the following energy systems is capable of producing ATP at the greatest rate?
Phosphagen.
A personal trainer was asked by her client to help design a home gym. Which of the following recommendations should be made concerning the use of mirrors on the walls?
Position bottom edge a minimum of 20 inches (51 cm) off the floor.
A personal trainer offers free sessions to clients who achieve their goals within a predetermined amount of time. Which of the following describes this motivational technique?
Positive reinforcement.
Both forward lumbar and abdominal flexion exercises would be contraindicated for someone who has a history of which of the following?
Posteriorly herniated disc.
Which of the following training protocols is the most appropriate goal for previously inactive older adults?
Resistance exercise two days per week and aerobic endurance exercise three days per week.
.A client who participates in recreational softball has indicated that she has dislocated her shoulder in the past. Which of the following exercises is most appropriate for this client?
Rotator cuff strengthening.
A client is preparing for his first half-marathon and wants to complete the 13.1-mile (21 km) distance in 2 hours. Which of the following would be an appropriate long slow distance workout?
Running 15 miles (24 km) at a pace of 5 miles per hour (8.0 kph).
The heart's conduction pathway begins at which of the following sites?
SA node.
Which of the following is the PRIMARY reason for using proper footwear while resistance training?
Safety.
Which of the following describes what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production?
Sitting quietly.
Which of the following is a recommended sequence of tests that promotes the most accurate results when assessing general fitness?
Skin-fold measurements, Sit-and-Reach test, Push-up test, and the Rockport walking test.
Which of the following branches of the nervous system is responsible for activating skeletal muscles?
Somatic.
Which of the following pre-exercise activities has the HIGHEST transference to athletic performance?
Specific warm-up.
For reasons such as autonomic control of heart rate and varying amounts of active muscle mass, RPE is an appropriate method for monitoring aerobic exercise intensity in clients with which of the following?
Spinal Cord Injury (SCI).
Which of the following is the best example of an open chain exercise?
Standing barbell curl.
Which of the following chest exercises would be most appropriate for women in their second trimester of pregnancy?
Standing cable crossovers.
A client diagnosed with cerebral palsy has functional use of his legs. Which of the following modes of exercise requires the LEAST amount of supervision?
Stationary bicycle.
A 59-year-old male has successfully rehabilitated from a total hip arthroplasty. He is interested in doing cardiovascular exercises. All of the following are appropriate EXCEPT:
Step aerobics.
Which of the following is the correct sequence of structures that the blood travels through?
Superior vena cava, Right atrium, Left atrium, Left ventricle, Aorta.
The legal system decides personal injury and wrongful death cases in which of the following settings?
The civil justice system, focusing on tort law.
Which of the following best describes the muscular control of the downward movement phase of the squat exercise?
The hip extensors, knee extensors, and ankle plantarflexors acting eccentrically.
A new client has completed a YMCA cycle ergometer test, but upon completion of the test her personal trainer notices the machine was not properly calibrated prior to testing. Which of the following was affected by a lack of calibration?
The standard error of measurement.
Personal trainers may lawfully and permissibly provide advice to clients in which of the following situations?
The use of exercise equipment.
All of the following are factors that should influence fluid replacement requirements after an exercise session EXCEPT:
Thirst.
A sedentary 35-year-old client is morbidly obese and would like to lose weight. The personal trainer selected the semirecumbent bike as the exercise mode. Which of the following is an appropriate exercise program for the first exercise session?
Three 5-minute bouts with rest in between at 50% to 65% HRR.
Professional standards of practice for personal trainers may be used for which of the following?
To assist personal trainers in their delivery of service.
Your 38-year-old client diagnosed with multiple sclerosis is a civil engineer complaining of leg muscle fatigue while walking and climbing stairs at job sites. She performs 10 minutes each of recumbent stepping, combined arm-leg bicycle ergometry, and upper body ergometry at a heart rate range of 90 to 100 beats/min. She also performs two sets of 10 repetitions of lat pulldowns, seated rows, knee extensions, and chest presses at 70% of 1RM. Which of the following activities should be added during the next exercise session?
Treadmill walking and leg presses.
A personal trainer would like to include stability ball exercises in an exercise program. Which of the following guidelines should the personal trainer use to determine the proper stability ball size?
When sitting on the ball, the client's hips and knees should be flexed to 90 degrees.
Which of the following exercise modes requires the client to produce the most power?
a 60 kg weight lifted in 0.1 seconds.
