Domain II - Exercise Prescription & Implementation
Which of the following percentages of one-repetition maximum (1 RM) is most appropriate for optimizing strength gains?
85%-90%
There is some evidence to suggest that static stretching may contribute to a decrease in:
Muscular strength.
Resistance training in cardiac patients improves:
Muscular strength and endurance while decreasing the cardiovascular demands of a given task.
Approximately what percentage of cardiac output is distributed to skeletal muscles during exercise?
85% to 90%.
Using the Karvonen Method, which of the following is most appropriate to use for the Upper End of the Target Heart Rate Range?
80%
Greater amounts of physical activity are likely to be needed to achieve weight loss and prevent weight regain in adults, thus requiring ________ minutes of moderate physical activity per week.
200 to 300
When demonstrating a bicep curl for your client using dumbbells, which of the following cues should you give?
"Be sure not to swing your arms and throw your back into the exercise."
Strength, Cardiovascular, & Flexibility-Based Exercise:
- Be aware of the basic components of an exercise testing session; Quantity of exercise; FITT-VP Principles. - Chapter 6.
Benefits & Risks of Regular Physical Activity and/or Exercise:
- Box 1.2 - Tables: 1.2, 1.3, 1.4, 1.5
Fundamental Differences between Health-Related & Skill-Related Physical Fitness Components:
- Chapter 1. - Box 1.1
Client-Specific Fitness Goals; Collection of Baseline & Follow-up Data in order to provide individualized, appropriate exercise prescription:
- Chapter 4.
Weight loss after exercise indicates less than optimal hydration. Athletes should consume ________ of fluid per pound of weight lost during activity.
1 pint (approximately 600 mL)
USDA dietary guidelines recommend that daily sodium intake for diabetics, hypertensives, African Americans, individuals with chronic kidney disease, or persons age 51 and older should be no more than:
1,500 mg.
Overweight or obese clients who are seeking to lose weight should perform a minimum of ________ minutes of moderate-intensity exercise each week.
240
Protein consumed beyond ________ is either stored as fat or metabolized as an energy source.
1.5 grams per kg of body weight.
How many days are required to become acclimated to the heat?
10
Target exercise intensity for clients with cardiovascular disease should fall ________ below a heart rate that has previously elicited abnormal clinical symptoms.
10 to 15 bpm
A beginning older adult starting a resistance training program would benefit most from how many repetitions per exercise?
10-15
Using the estimate of HRmax method, what is the MOST appropriate heart rate range for an apparently healthy, 20-year-old client?
140 to 170 bpm
Which of the following durations for the plank exercise is MOST appropriate for a beginner client?
15 seconds
You are working with a client who weighs 180 lbs with a body fat percentage of 20%. What will his approximate weight be when he reaches his goal of 15% body fat, assuming that his lean body mass remains constant?
169 lbs
Which of the following weekly durations of moderate-intensity exercise meets the ACSM recommendation for weight loss or weight maintenance?
180 minutes
A female client who is 63 inches, weighs 68 kg and has a BMI of 26.6 walks on a treadmill at 3.5 mph at a 5% grade for 30 minutes. What is her total caloric expenditure for that exercise session?
186 kcal
Reduced athletic performance is associated with body water weight loss of ________ during activity.
2%
The initial inflammatory stage of a sprain or strain last about:
2-3 days.
What is the recommended minimum daily intake of carbohydrate grams per kilogram of body weight?
3
It has been estimated that a total of ________ liters of fluid per day would be required to maintain normal hydration in athletes who are exercising at high altitude.
3 to 4
Exercise prescription parameters for clients with osteoporosis include which respective recommendations for frequency, intensity, and duration?
3 to 5 days, 40-59% VO2max, for 30 to 60 minutes
How many sets per exercise should a client perform for advanced resistance training benefits?
3 to 6
Dietary cholesterol should be limited to no more than ________ per day, based on USDA dietary guidelines.
300 mg
Per the Centers for Disease Control and Prevention, what percentage of U.S. adults meet the ACSM recommended guidelines for regular moderate-intensity activity?
35%
Which of the following activities relies predominantly on anaerobic glycolysis for energy?
400-m run
What is the recommended duration and frequency of resistance exercise for individuals 6-17 years of age?
60 minutes per day, at least 3 days per week
Your client who is a novice exerciser demonstrates that she can perform a one-repetition maximum bench press at 100 lbs. What would be an appropriate starting resistance for the first set of 12 repetitions?
65 to 70 lbs.
What would be a good target heart rate range for a deconditioned 50-year-old male?
77 to 96 bpm.
A 33-year-old male who comes to you with previous weight training experience would benefit from how many repetitions per exercise?
8 to 12
The ideal resistance training repetition range and set range for a healthy adult just starting an exercise program, with no previous exercise history, would be:
8 to 12 reps, for 1 to 2 sets, 2 to 3 times per week.
According to ACSM guidelines, significant health benefits can be achieved with:
A combination of moderate to vigorous exercise involving major muscle groups, 30 to 60 minutes per session, 3 to 5 days per week.
A female client is taking a multivitamin supplement and she has no specific nutrient deficiencies. What should the supplement provide?
A maximum of 100% of recommended daily allowances
A traditional or classic periodized training program consists of:
A straight-line increase in the intensity that trades off between intensity and volume.
Which of the following is the BEST rationale for strengthening the core musculature?
A strong core facilitates efficient energy transfer between the upper and lower extremities.
Which of the following blood pressure readings indicates hypertension? A) 142/91 mm Hg B) 134/80 mm Hg C) 120/67 mm Hg D) 130/88 mm Hg
A) 142/91 mm Hg
The recommended exercise duration for moderate exercise is: A) 30-60 min*d. B) 20-50 min*d. C) 20-30 min*d. D) 30-40 min*d.
A) 30-60 min*d.
Which of the following exercise protocols is most appropriate for a client who wants to increase muscular hypertrophy? A) 4 sets, 80% 1-RM; 10 repetitions per set; 5 days per week. B) 6 sets, 60% 1-RM; 5 repetitions; 4 days per week. C) 3 sets, 85% 1-RM; 4 repetitions; 6 days per week. D) 5 sets, 40% 1-RM, 15 repetitions, 3 days per week.
A) 4 sets, 80% 1-RM; 10 repetitions per set; 5 days per week.
To minimize any type of detraining effects, strength training should primarily consist of: A) Concentric training. B) Isokinetic training. C) Isometric training. D) Eccentric training.
A) Concentric training.
An exercise program for elderly persons generally should emphasize increased: A) Frequency. B) Intensity. C) Duration. D) Intensity and frequency.
A) Frequency.
Which of the following is a normal response to an acute bout of cardiorespiratory exercise? A) Increase in systolic blood pressure B) Decrease in ventilation rate C) Increase in systolic blood pressure D) Decrease in heart rate
A) Increase in systolic blood pressure
Consuming too little energy consistently can have what negative impact on athletic performance? A) Lean body mass is broken down, which reduces metabolic rate. B) Blood pressure increases, which reduces maximum heart rate. C) Fat mass decreases, which reduces power output. D) Glycogen stores are depleted, which lowers anaerobic threshold.
A) Lean body mass is broken down, which reduces metabolic rate.
Which of the following will increase stability? A) Lowering the center of gravity B) Raising the center of gravity C) Decreasing the base of support D) Moving the center of gravity farther from the edge of the base of support
A) Lowering the center of gravity
Which of the following muscles laterally flexes the lumbar spine and assists with lumbar extension? A) Quadratus lumborum. B) Internal obliques. C) Latissimus dorsi. D) Lower trapezius.
A) Quadratus lumborum.
_____________________________________________ is not recommended because of the significant chance of injury, severe muscle soreness, and serious complications such as rhabdomyolysis that can ensue. A) Resistance training composed exclusively of eccentric contractions conducted at very high intensities B) The Valsalva maneuver C) Resistance training composed exclusively of static contractions for periods longer than 60 s D) The use of a weight belt during power lifting
A) Resistance training composed exclusively of eccentric contractions conducted at very high intensities
Which of the following is considered a risk factor for atherosclerotic cardiovascular disease? A) Sedentary Lifestyle B) BMI of 27 C) HDL of 70 mg/dL D) Woman age 45
A) Sedentary Lifestyle
Which rotator cuff muscles externally rotate the shoulder joint? A) Teres minor and infraspinatus. B) Subscapularis and teres minor. C) Supraspinatus and infraspinatus. D) Supraspinatus and teres minor.
A) Teres minor and infraspinatus.
One of the MOST important reasons for assessment of your client's body composition is: A) The correlation between obesity and increased chronic disease risk. B) To determine client fitness level. C) To provide a baseline for goal setting. D) So that percentage body fat can be factored into program design.
A) The correlation between obesity and increased chronic disease risk.
Which of the following medications have no primary effect on heart rate, but can lower blood pressure?
ACE inhibitors
The amount of aerobic activity recommended for older adults is:
About the same that is recommended for all adults.
When a client quits exercising for long periods of time, the principle of reversibility dictates that:
Any improvements gained will reverse and decrease.
Compared to nonathletes, the protein requirement for physically active people is:
Approximately double.
The MOST accurate fact regarding energy drinks is that they:
Are typically high in sugar.
When using variable-resistance devices, what are the three types of strength curves?
Ascending, descending, and bell-shaped
A 42-year-old, moderately-trained female client has a resting heart rate of 60 bpm? Which of the following is the MOST appropriate target heart rate range? A) 120 to 130 bpm. B) 143 to 154 bpm. C) 160 to 170 bpm. D) 125 to 142 bpm.
B) 143 to 154 bpm.
The ACSM recommends how many reps of each exercise for muscular endurance? A) 5-6 B) 15-25 C) 12-20 D) More than 25
B) 15-25
_______________________ involves holding the stretched position using the strength of the agonist muscle as is common in many forms of yoga. A) Passive static stretching B) Active static stretching C) Proprioceptive neuromuscular facilitation (PNF) D) Dynamic stretching
B) Active static stretching
The loss of elasticity (or "hardening")of the arteries is known as: A) Atherosclerosis. B) Arteriosclerosis. C) Atheroma. D) Adventitia.
B) Arteriosclerosis.
Which of the following muscles functions as an agonist during shoulder flexion? A) Brachialis. B) Long head of the biceps brachii. C) Short head of the biceps brachii. D) Pectoralis minor.
B) Long head of the biceps brachii.
A proper cool-down, allowing for a gradual return toward baseline, will help the client avoid which of the following? A) Postexercise hypertension. B) Postexercise hypotension. C) Blood pooling in the heart. D) Blood pooling in the arms.
B) Postexercise hypotension.
Which of the following terms refers to muscle contraction force created by the sliding-filament theory? A) Power. B) Tension. C) Torque. D) Work.
B) Tension.
A high school soccer player is interested in consuming foods with a high glycemic index after practices and matches. Which of the following is MOST appropriate?
Bagel
Which motor skill should you focus on MOST when working with an older adult who has issues with falling?
Balance
Which skill-related activity is essential in minimizing the risk of developing osteoporosis?
Balance
Which of the following exercises increases muscular power the MOST?
Clean & Jerk
Preparticipation health screenings during initial client consultation help the EP-C to maximize ________ and minimize ________.
Benefit; risk
Which of the following terms is defined as the relative proportion of fat and fat-free tissue in the body?
Body Composition
Which of the following exercises is MOST appropriate to improve lower-body power in a basketball player?
Box Jumps
The ACSM recommends that, in apparently healthy individuals, aerobic exercise intensity be prescribed within what percentage of HRmax range? A) 40% and 60% B) 50% and 80% C) 60% and 90% D) 70% and 100%
C) 60% and 90%
Your 220-pound client should consume how many grams of carbohydrates each day? A) 205-220 grams. B) 22-36 grams. C) 600-1000 grams. D) 120-200 grams.
C) 600-1000 grams.
Which of the following is TRUE regarding the mode of flexibility during warm-up and cool-down? A) Dynamic flexibility provides greater ROM gains during cool-down. B) PNF stretching is an ideal mode during warm-up or cool-down. C) All modes are effective and may be used during warm-up and/or cool-down. D) Static flexibility gains are best achieved during warm-up.
C) All modes are effective and may be used during warm-up and/or cool-down.
The Theory of Planned Behavior suggests that successful behavior change is dependent on the client's subjective norms, perceived control, and: A) Past success at behavior change. B) Social network. C) Attitude. D) Self-efficacy.
C) Attitude.
Which of the following guidelines is recommended for optimal performance during athletic events? A) Ensuring that urine color is dark yellow before rehydration. B) Match sweat rate through fluid consumption. C) Consuming fluids with 6-8% carbohydrate solution. D) Consuming large volumes of fluids at one time.
C) Consuming fluids with 6-8% carbohydrate solution.
_____________ resistance training features both a lifting phase and lowering phase during each repetition. A) Eccentric. B) Concentric. C) Dynamic constant external. D) Isokinetic.
C) Dynamic constant external.
Which of the following is responsible for hip extension? A) Iliopsoas B) Quadriceps C) Gluteus maximus D) Quadratus lumborum
C) Gluteus Maximus
The purpose of the cool-down period following an exercise session includes all of the following EXCEPT: A) Gradual recovery of HR. B) Gradual recovery of BP. C) Improvement in range of motion (ROM). D) Removal of metabolic end products.
C) Improvement in range of motion (ROM).
Which of the following best summarizes the effect of regular exercise on dyslipidemia? A) Exercise may have a favorable result in increasing the total cholesterol to HDL-C ratios. B) Exercises increases LDL-C levels. C) Regular exercise can increase HDL-C levels. D) Triglyceride levels are reduced for up to 36 hours following exercise.
C) Regular exercise can increase HDL-C levels.
Which of the following recreational activities would be MOST appropriate for an apparently healthy pregnant woman? A) Cross-country skiing at 7,000 feet B) Cycling outdoors C) Swimming D) Scuba diving
C) Swimming
Vegetarian athletes have a greater challenge maintaining adequate levels of:
Calcium & Iron
What tools do athletes use for variable resistance training?
Chains
Which of the following breathing recommendations is MOST appropriate for strength training?
Clients should never hold their breath during any contraction.
Which of the following is the BEST strategy for maintaining a nutrient balance?
Consume a wide variety of foods.
When exercising in the heat, which material works best to keep the body cool?
CoolMax
Which energy system is primarily used in plyometric standing box jumps in which the client fatigues in 10 seconds?
Creatine Phosphate
A client completes the first set of an unfamiliar free-weight exercise. Which of the following statements is the MOST appropriate feedback? A) "That was a good start. For the next set, keep your shoulders down and back." B) "Keep breathing, and avoid holding your breath as the exercise gets harder. Start the next set when you're ready." C) "No. Don't do that on the next set. Keep your elbow closer to your body." D) "Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync."
D) "Exhale when you push the weight up. You started out just fine, so slow down just a bit, and get your breathing in sync."
The optimal ExRx should address which of the following? A) Cardiorespiratory (aerobic) fitness B) Body composition C) Neuromotor fitness D) All of the above
D) All of the above
Which of the following is a possible medical emergency that a client can experience during an exercise session? A) Hypoglycemia B) Hypotension C) Hyperglycemia D) All of the above
D) All of the above
Which of the following is the MOST important principle for individuals with Type 2 diabetes? A) Gradually losing weight of no more than 2 lbs per week B) Utilizing exercise modes for the lower extremity to offset the effects of neuropathy C) Performing strength training on large muscle groups D) Being physically active and exercising 5 to 7 days per week
D) Being physically active and exercising 5 to 7 days per week
During unilateral contraction, which of the following muscles produce lateral flexion and axial rotation, respectively? A) Iliopsoas; Erector spinae. B) Rectus abdominis; Middle trapezius. C) Piriformis; Semispinalis. D) Erector spinae; Multifidus.
D) Erector spinae; Multifidus.
Which of the following BEST determines your client's exercise preferences? A) Have the client attempt a different activity at each session for one month, and ask the client to rate which exercise was preferred. B) Write an exercise contract before your client begins the program. C) Regularly monitor your client's satisfaction and enjoyment of the sessions. D) Interview the client before beginning the program.
D) Interview the client before beginning the program.
During aerobic exercise with gradually increasing intensity, the point at which the increased demand for oxygen results in a nonlinear increase in ventilation corresponds with: A) Aerobic capacity. B) Pulmonary ventilation. C) VO2max. D) Lactate threshold.
D) Lactate threshold.
Which of the following methods is NOT recommended for estimating exercise intensity for exercise prescription (ExRx)? A) HRR B) Oxygen uptake reserve (VO2R) C) Ventilatory threshold (VT) D) Maximum heart rate percentage (%HRmax)
D) Maximum heart rate percentage (%HRmax)
The BEST cardiovascular training routine for someone with diabetes is:
Daily for 20 to 60 minutes.
When performing a dumbbell press on a stability ball that is load rated to safely support the dumbbell weight and the client's body weight, the resistance should be ________ relative to performing the exercise on a flat bench.
Decreased
Which of the following is a benefit of regular exercise?
Decreased LDL-cholesterol levels
The most common manifestation of muscle injury is ________.
Delayed Onset Muscle Soreness (DOMS).
Your potential 37-year-old client is on medication to control her hypertension and wishes to start a moderate-intensity exercise program. She has no other risk factors. You should:
Design an exercise program that starts at a lower intensity.
Your client states that she stretches daily but has just started to experience low back tightness the last few days. You should:
Document her comment in her records, and monitor feedback, signs, and symptoms.
A 66-year-old female client has very tight gastrocnemius muscles. To increase her flexibility, what is the recommended foot position and stretch duration?
Dorsiflexed for 60 seconds
Types of equipment used for dynamic constant external resistance include:
Dumbbells and kettlebells.
Which of the following may be part of an active warm-up that is similar to the actual training movements?
Dynamic Stretching
________ resistance training features both a lifting phase and lowering phase during each repetition.
Dynamic constant external
Which of the following is one of the principal symptoms of cardiac and pulmonary disease?
Dyspnea
When a muscle cannot generate sufficient force to overcome external resistance, the muscle lengthens & produces the highest amount of force. This is known as which type of action?
Eccentric
One protein food that contains all the essential amino acids in the right ratio to make a complete protein is:
Eggs.
Abdominal bracing involves:
Engaging the stabilizers such as the transverse abdominis and multifidus.
Which of the following muscles exerts an upward pull on the Posterior Surfaces of the Pelvis resulting in a Neutral Pelvic Position?
Erector Spinae
Which of the following muscles exerts an upward pull on the posterior surfaces of the pelvis resulting in a neutral pelvic position?
Erector spinae
Obese clients benefit MOST from which of the following?
Exercise and dietary restrictions
In which environmental condition is it MOST important to replace body fluids?
Exercising in heat
Your 38-year-old female client wants to lose weight, but is concerned that resistance training will make her "bulk up." You should:
Explain how resistance training can gain lean body mass and raise resting metabolism.
The posterior deltoid performs _____________________ of the shoulder joint at approximately _____________________.
Extension; 40-60 degrees.
Overcoming a shoulder impingement can be done by strengthening and improving the function of the ________, and stretching the ________.
External shoulder rotators; internal shoulder rotators
Which of the following concepts, if applied, makes resistance training easier to perform?
F = ma
A new, sedentary client has come to you and wants to lose weight. Which type of periodization is MOST appropriate to use?
Flexible nonlinear.
Which of the following advanced resistance training techniques should be used only 1 to 2 times per year for 4- to 6-week training cycles?
Forced Negatives
Which of the following promotes the safest environment for an older adult beginning balance training?
Having spotters close by
Lifting a barbell in a power rack a few inches until it is pressed or pulled against the rack's pins is known as:
Functional isometrics.
Based on the USDA 2010 Dietary Guidelines for Americans, MyPlate recommends how much of your plate should be fruits and vegetables at each meal?
Half
Ron is training for leg muscle hypertrophy on the squat. He believes that by utilizing an explosive, rapid repetition speed he will increase the amount of work he is doing and thus "overload his quads better." He wants to know if his rationale is correct. Which of the following is the MOST accurate response?
He is incorrect in his approach and rationale, as he should be training using a constant repetition speed to maximize muscle work.
Which of the following are actions to take when you suspect a client is having a mild hypoglycemic incident?
Help the client sit down; give a sugary drink if the client can swallow.
One of the roles of protein is maintaining fluid balance between the blood and surrounding tissues. During exercise this:
Helps maintain blood volume and sweat rates.
Having strong social support is associated with:
Improved program adherence.
The EP-C should protect against a heat injury in the older adult by conducting exercise:
In a thermoneutral environment.
Your 40-year-old female client is ready to get started losing 15-lbs for the new year after being sedentary for about a year. She wants to focus on strength training as she has heard that this will help sculpt her body. You recommend that she:
Increase her metabolism with aerobic activity and progressive strength training.
What can be expected of older adults who begin an exercise program later in life?
Increase in fat-free mass.
Which of the following is MOST appropriate for the resistance training program of a client with known cardiovascular disease?
Increase loads for upper-body exercises by 2-5 pounds per week.
Improvements in muscular endurance are a result of:
Increased capillary density.
Performing a squat with a board placed under the heels results in which of the following?
Increased force requirements of the quadriceps
Which of the following is a measure of improved cardiorespiratory fitness?
Increased maximal oxygen consumption
Which muscles function to rotate the lumbar spine?
Internal and external obliques
Which of the following BEST determines your client's exercise preferences?
Interview the client before beginning the program.
During a back-loaded squat, what position should the head be in?
Keep the head forward with the chin level.
Which law of motion states that an object at rest will stay at rest and an object in motion stays in motion?
Law of inertia
An example of an Open Chain Exercise is the:
Leg Extension.
Marti is performing unilateral standing calf raises with a dumbbell held in the ipsilateral hand. You cue her to stand up tall and lean back slightly while performing the exercise to ________ and make the exercise ________, thereby increasing efficiency.
Lengthen the lever arm; more difficult
Higher levels of cardiovascular fitness are associated with:
Lower mortality rates.
Which of the following is a benefit of using machine versus free-weight exercises?actical when training certain populations.
Machines are more practical when training certain populations.
The MOST important principle regarding core training is to:
Maintain contraction of the deep stabilizers.
A typical chronic response to improved cardiorespiratory fitness is an increase in:
Maximal oxygen consumption.
What exercise frequency is best for an apparently healthy senior adult?
Moderate-intensity exercise, performed 5 or more days per week.
What is the PRIMARY benefit of implementing a periodized program?
Moves past training plateaus
Recommended exercises that train the core musculature are:
Multidirectional exercises involving rotational and diagonal patterns.
The quadruped (bird dog) exercise functions to strengthen which of the following muscles?
Multifidus and erector spinae
What is the suggested duration of exercise for severely deconditioned obese clients?
Multiple bouts lasting 10 minutes or more
The most prominent adaptation seen with resistance training is:
Muscle Hypertrophy.
A partial impairment of coronary artery blood flow will MOST likely result in:
Myocardial Ischemia
Tai Chi is considered which type of exercise?
Neuromotor
Which of the following is recommended to assess perceived exertion in children?
OMNI scale
An informal way to continually reevaluate the health status of clients would be:
Observation.
Which of the following is NOT a food group and yet provides essential nutrients?
Oils
Water-based exercises are MOST appropriate for populations with which of the following conditions?
Osteoarthritis
The feeling of chronic muscular fatigue is a sign of:
Overuse
Which of the following muscles is involved in a dumbbell wrist curl?
Palmaris longus
What is the third phase in a traditional linear periodization program?
Peaking
Which of the following is considered the prime mover for both shoulder flexion and shoulder horizontal adduction?
Pectoralis major
Which principle can help reduce the risk of overtraining?
Periodization
During the weight-bearing phase of gait, the ________ acts like a spring to store mechanical energy that is then released during foot push-off.
Plantar fascia
Which of the following provides ideal stress on the bone to promote positive adaptations in the bone?
Plyometric Training
Which back exercise would be the most sport-specific for swimming?
Pull-up
Which muscles act as prime movers during lateral flexion of the lumbar spine?
Quadratus lumborum, internal obliques, and external obliques
Which muscle group is responsible for Knee Extension?
Quadriceps
Which of the following exercise intensities would be BEST for a pregnant woman?
RPE of 12 to 14
You are working with an older adult who is on high blood pressure medication. What is the BEST way to monitor his cardiovascular intensity?
RPE scale of 6 - 20
A regular female client becomes dizzy during a strength training session. The EP-C stops the session and her symptoms disappear after 30 minutes. What is the MOST appropriate course of action.
Refer the client to her physician.
Which of the following is MOST accurate as it relates to total energy expenditure?
Resting energy expenditure makes up the majority of calories expended regardless of activity levels.
Which type of routine would be BEST for a client with low back pain?
Restorative exercise designed to improve the structural integrity of the lower trunk.
Deborah recently went through menopause and is finding that maintaining her weight isn't as easy as it used to be and she would like to lose weight. Her husband is not supportive of exercise, and Deborah is not motivated without his support. What is the best exercise self-regulation strategy for helping Deborah begin a successful exercise program?
Revisit Deborah's motivations for exercise, and encourage her to replace her weight-loss goals with goals related to meeting new people, relieving stress, and feeling good.
Your client needs to strengthen her scapular retractors to enhance scapulothoracic stability. Which of the following muscles should be strengthened?
Rhomboids and middle trapezius
Your client is performing a dumbbell lunge with the weight in her right hand and right leg forward. You notice that during the concentric phase, she drops her pelvis on the contralateral side. Which muscle is MOST likely weak?
Right gluteus medius
For men, a three-site skinfold assessment is taken on the ________ side of the body at the ________.
Right; Chest, Abdomen, & Thigh.
Linda is performing a set of supine abdominal crunches. To increase recruitment of the left external oblique and right internal oblique, how should you have her perform the crunches?
Rotate her trunk toward the right during concentric motion
Which of the following activities is contraindicated for pregnant women?
Scuba diving
Which of the following BEST describes the primary difference between standing and seated calf raises?
Seated calf raises emphasize the soleus muscle, while the standing calf raise emphasizes the gastrocnemius muscle.
What would be the BEST progression for a balance training exercise with an older adult?
Seated closed eyes, seated arms crossed, seated on a physioball, standing on the floor single leg, standing on a BOSU ball
Upon review of medical history, you learn that a new client has experienced symptoms that are consistent with unstable ischemia. You recommend that the client:
Seek medical treatment immediately.
According to goal setting theory research, the most effective type of health goals are:
Self-selected by the client.
Which muscle is responsible for protraction of the scapula?
Serratus anterior
Which of the following muscles is BEST suited to prevent scapular winging?
Serratus anterior
Which of the following muscles may be weak if a client has winging of the scapula during a push-up?
Serratus anterior
Behaviors are shaped by interpersonal interactions, the surrounding environment, community, policy, and law according to which of the following?
Social ecological model
What is an injury to a ligament called?
Sprain
Which of the following alters the resistance throughout an exercise's range of motion in an attempt to match increases and decreases in the strength curve of a muscle?
Variable resistance equipment
What is the proper exercise sequence for these advanced exercises? Lunge, squat, tricep extension, bench press, bicep curl, abdominal crunch Tricep extension, bicep curl, bench press, squat, lunge, abdominal crunch Abdominal crunch, tricep extension, bench press, lunge, bicep curl, squat Squat, lunge, bench press, tricep extension, bicep curl, abdominal crunch
Squat, lunge, bench press, tricep extension, bicep curl, abdominal crunch
Your client is a cardiac patient and has been cleared by his physician to exercise. During a 5-minute warm-up on the treadmill, he tells you that he feels out of breath. You should:
Stop the exercise and monitor for additional signs or symptoms.
During an exercise session on the recumbent bicycle, your client has a squeezing and burning sensation down both arms. Your client passed the PAR-Q+ test, so you should: You Selected: Stop the exercise, and refer the client to a physician.
Stop the exercise, and refer the client to a physician.
What does the 1 RM Bench Press assess?
Strength of the muscles involved in arm extension
A client who has suffered from whiplash and has been cleared for exercise would most likely benefit from which training routine?
Stretching the levator scapulae and sternocleidomastoids, and strengthening the rhomboids, neck extensors, upper trapezius, and middle trapezius
Which rotator cuff muscle internally rotates the shoulder joint?
Subscapularis
What is the risk associated with exercising in hot, humid climates?
Sweat does not evaporate
Which of the following is considered a risk factor? Body mass index of 28 kg/m 2 Serum cholesterol of 195 mg/dL HDL cholesterol of 66 mg/dL Systolic blood pressure of 143 mm Hg
Systolic blood pressure of 143 mm Hg
Which of the following muscles is considered a prime mover for a lat pull-down exercise?
Teres major
During initial client contact, the EP-C should provide a service introduction packet that contains a health history evaluation, medical clearance form (if needed), informed consent, and:
The Client-Certified Exercise Physiologist Agreement.
Certain amino acids used to build protein are essential because:
The body is not capable of manufacturing them.
The amount of muscle force generated in plyometric training has greater potential because of:
The preceding eccentric muscle action.
According to the ________, clients will be more likely to change if they have a positive attitude about change, feel it's enjoyable and controllable, and recognize the value of change.
Theory of Planned Behavior
Which of the following is a similar site for both a male and a female when performing a three-site skinfold test?
Thigh
Thoughts can shape both feelings and behaviors. Positive self-talk can promote confidence to make positive lifestyle change, while negative thoughts reduce the confidence needed to make change. These are called:
Thought traps.
Your client has set a goal of running 3 times per week for 2 months to increase his fitness level and lose weight. What is the BEST way to measure this goal?
Track the duration and intensity of each workout in a daily log.
Which of the following is a local stabilizer of the core musculature?
Transverse abdominis
Your client is a 57-year-old male with a history of low back issues. His blood pressure is under control with antihypertensive medication, and he walks daily for 30 minutes. Based on this data, he has _______ risk factors.
Two
Which muscle fiber type is predominant in a 10,000-meter runner?
Type I
If taken in high amounts, which of the following vitamins is the MOST toxic, possibly leading to cardiovascular and renal damage and high blood calcium?
Vitamin D
Which of the following assessments BEST determines body fat distribution?
Waist-to-hip ratio
Which activity is recommended for all adults regardless of fitness level?
Walking
The best exercise progression for a sedentary client who wants to begin downhill skiing again would be: Jogging, running, aqua aerobics, and downhill skiing. Walking, jogging, cross-country skiing, and downhill skiing. Stepping exercise, walking, downhill skiing, and skating. Jogging, downhill skiing, running, and cross-country skiing.
Walking, jogging, cross-country skiing, and downhill skiing.
Functional isometric strength training is effective when performed near the sticking point or ________ of the exercise.
Weak point
When a client takes the PAR-Q+ test, she should be referred to her doctor if she answers:
Yes to one or more questions.
During a Standing Calf Raise, the knee should be:
slightly flexed.