ACSM chapter 14 edition 4

True or false? Spotting is only necessary for Olympic lifts using higher weights.

False

True or false? While periodized resistance training is an option, it has been shown that maintaining a constant training load yields better results.

False

True or false? Resistance training programs can be easily applied, with minimal or no change, from one client to another.

False

True or false? "Dynamic constant external resistance" is a more accurate term rather than "isotonic" for resistance exercise with an unchanging external resistance including both concentric and eccentric contractions.

True

True or false? "Prehabilitation" refers to exercises done to prevent initial injury.

True

True or false? Multijoint exercises are performed in most sports as well as functional activities of daily living and thus are beneficial exercises for competitive and recreational athletes.

True

Which statement about rhabdomyolysis is INCORRECT? a. It is synonymous with delayed onset muscle soreness and is an indicator of successful training. b. It can result from excessive exercise. c. It can cause kidney failure. d. It is defined as the rapid breakdown of muscle tissue resulting in myoglobin entering the bloodstream.

a. It is synonymous with delayed onset muscle soreness and is an indicator of successful training.

In the initial stages of a program, a deconditioned client will likely experience: a. Large gains initially, with a slower rate of adaptation as he/she approaches genetic limits b. Small gains initially, with larger gains once hypertrophy occurs c. Small gains in muscular performance because of lack of prior training d. Small gains in muscular performance because of lack of prior training

a. Large gains initially, with a slower rate of adaptation as he/she approaches genetic limits

Which of the following is a multijoint exercise? a. Lat pull-down b. Bicep curl c. Knee curls d. Knee extension

a. Lat pull-down

All of the following are characteristics of machine-based exercise EXCEPT: a. Machines promote the use of stabilizer muscles to assist in the exercise. b. Machines may be less intimidating to the new exerciser. c. Machines may not accommodate the proportions of all individuals. d. Machines allow the exerciser to isolate specific muscles for training.

a. Machines promote the use of stabilizer muscles to assist in the exercise.

In "periodization," the smallest component in a training cycle, typically dedicated to one type of workout variable, is the: a. Microcycle b. Minicyle c. Mesocycle d. Macrocycle

a. Microcycle

All of the following are general principles of a resistance training program EXCEPT: a. Minimal manipulation b. Variation in training c. Progressive overload d. Specificity of training

a. Minimal manipulation

When training for muscular hypertrophy, the recommended rest between sets is: a. 3 minutes b. 30 to 60 seconds c. 10 to 30 seconds d. 2 minutes

b. 30 to 60 seconds

All of the following are benefits of free-weight-based exercise compared to machine exercise, EXCEPT: a. Free weights can be adapted to accommodate client s of different physical size. b. Free weights allow for more independent exercise sessions as the need for a spotter is diminished. c. Free weights permit a greater training of power. d. Free weights allow a full range of motion of a movement.

b. Free weights allow for more independent exercise sessions as the need for a spotter is diminished.

According to ACSM, what is the recommended order of exercise? a. Single-joint exercise before multijoint exercises b. Larger muscle groups before small muscle group exercises c. Upper body before lower body exercises d. Lower-intensity exercises prior to higher intensity exercises

b. Larger muscle groups before small muscle group exercises

As clients progress from beginning to advanced, the Personal Trainer should: a. Permit "cheating" on lifts to allow heavier weight b. Progress from single sets to multiple sets c. Progress from multijoint to single-joint exercises d. Shift to more-lower body activities used in daily movements

b. Progress from single sets to multiple sets

In "periodization," the hypertrophy phase consists of _______ volume and _______ rest periods: a. low; shorter b. high; shorter c. high; longer d. low; longer

b. high; shorter

Single-set programs: a. Provide maximal neuromuscular response from the body b. Are superior to multiset programs for long-term progression c. Are effective for maintaining a given level of muscular fitness d. Result in decreased compliance for busy clients

c. Are effective for maintaining a given level of muscular fitness

The major types of strength curves include all of the following, EXCEPT: a. Ball curve b. Dumbbells Ascending c. Horizontal d. Descending

c. Horizontal

What is indicated with the "SAID" principle? a. Select Adaptations to Increased Demands b. Single Adaptations to Individualized Demands c. Specific Adaptations to Imposed Demands d. Several Adaptations from Increasing Demands

c. Specific Adaptations to Imposed Demands

The concept of "transfer specificity" as it relates to resistance training refers to: a. The continual practice of activities of daily living as a form of resistance training b. The way in which one resistance training exercise assists in the performance of another resistance training exercise c. The relationship between a resistance training exercise and the sport or activity it is intended to assist d. The ability of one resistance training method to have an impact on another form of resistance training

c. The relationship between a resistance training exercise and the sport or activity it is intended to assist

Which of the following is true regarding the use of 1RM? a. With training, 1 RM will change inversely to the intensity of the training program. b. Over time, a client's 1 RM will not change unless 1-RM lifts are used in the training session. c. The reliability of a 1-RM test for beginners can be poor. d. Using 1-RM percentages for all exercises within a resistance training program is the most time-efficient way to determine intensity.

c. The reliability of a 1-RM test for beginners can be poor.

When setting and evaluating goals with the client, a good physiological measurement to assess outcomes is: a. Reviewing a nutrition log to see if the client stayed on track with My Plate recommendations b. Giving the client a new exercise and rating his or her ability to adapt to it c. Tracking blood pressure to notice if there is any improvement from initial testing d. Asking the client to rate his or her perceived sense of success on a scale of 1 to 10

c. Tracking blood pressure to notice if there is any improvement from initial testing

If a muscle produces force but there is no change in length of the muscle, the action is termed: a. Eccentric action b. Concentric action c. Nonaction d. Isometric action

d. Isometric action

When might "capping" be applied? a. When a client is ready to increase training to achieve maximal benefits b. When a client is tired due to previous workouts c. When a client decides to focus on aerobic fitness rather than muscular fitness d. When small gains that are ultimately unnecessary for success will require a major time commitment

d. When small gains that are ultimately unnecessary for success will require a major time commitment