ESS 4320
All of the quadriceps muscles are 2-joint.
False
Pronation occurs at the wrist.
False
Thermal effect of food is the greatest source of energy production.
False
While shoulder adduction is occurring during the lateral raise exercise with a 20 lb dumbbell, the latissimus dorsi is the primary muscle working in a concentric contraction.
False
You should wait until you are thirsty while exercising to control hydration
False
Which of the following is in-correct regarding youth resistance exercise?
Resistance training can damage the epiphyseal plates of children or impede the statural growth of young weight trainers
Which is the best stretch to increase range of motion?
Static
How much protein does the general population need daily?
.8 g/kg
Which of the following is the most appropriate test for aerobic capacity in a previously untrained, deconditioned individual who expresses a desire to achieve high performance levels?
1-mile walk test
A client has a 1RM bench press of 300lbs while weighing 200lbs. What is their relative strength score?
1.5
Providing dietary intake is maintained, the combination of energy expended during a 30-minute resistance exercise session 3 times per week, as well as the increased resting energy expenditure, older adults can expect to lose approximately how much fat per month with resistance exercise alone?
1.5 lbs
The NSCA recommends that older adults begin resistance training with loads that can be lifted for approximately how many repetitions?
10-15
Which of the following resting heart rates is classified as tachycardia?
101
Which of the following is the order of the following phases in a periodized program? strength/power hypertrophy active rest competition strength
2,5,1,4,3
What is the frequency of resistance training recommended for beginners?
2-3 days/week
What is the estimated BMI of someone who weighs 66.68kg and is 1.63 meters tall?
25
A general recommendation is for advanced individuals to resistance train between _____ days and ____ days per week to allow for an increase in training stimulus.
3; 6
The NHLBI guidelines recommend that a diet be individually planned to create a deficit of ________ kcal per day to facilitate a weight loss of ________ per week.
500-1000; 1-2 lbs (0.5-0.9 kg)
What is the recommended amount of time youth should be encouraged to participate daily in moderate to vigorous physical activity?
60 mins
What are the recommended initial loads for obese or overweight individuals for their resistance exercise?
60-70% 1RM
Which of the following is a recommended rest interval between sets for an intermediate client with the goal of developing hypertrophy for his or her single-joint exercises?
60-90s
Which of the following would be the most appropriate amount of time following an initial test of strength to schedule a reassessment?
8 weeks
Which of the following relative loads provides effective stimuli for both muscular development and bone development in older people?
80$ 1RM
What is the heaviest load recommended for assistance (single joint) exercises?
8RM
Which of the following is incorrect regarding proprioceptive neuromuscular facilitation (PNF) stretching?
A muscle contraction stimulates the stretch reflex
Which of the following is incorrect regarding the age-related loss in muscle mass (sarcopenia)?
Begins at approximately age 30 in sedentary individuals.
Which of the following exercises is not an appropriate exercise for 1-repetition maximum testing?
barbell lunge
Which of the following is an exercise contraindication for shoulder instability?
behind the neck shoulder press
Which of the following would be the least appropriate upper body strength test for a person with no previous resistance exercise experience?
bench press 1-RM
With regards to breathing during resistance exercises, personal trainers should instruct their clients to ____________ through the sticking point and ____________ during the eccentric portion.
breathe out; breathe in
Which of the following is incorrect regarding body-weight training?
can allow clients to achieve maximal power adaptations
While lifting the body up during a pull-up exercise, what type of contraction is occurring and what muscle is working?
concentric, bicep brachii
Which of the following is within the personal trainer's scope of practice regarding providing nutrition information to a client?
convey general knowledge
At the end of the throwing motion, what type of contraction is needed to slow the arm down?
eccentric
On the downward motion of the bar to the chest during a bench press, what type of contraction is occurring and what muscle is working?
eccentric, pectoralis major
When spotting over-the-head dumbbell exercises, the personal trainer should spot at which location?
elbows
Which of the following is an advantage of machine-based training?
enhanced ability to target specific muscle groups
While jumping up into the air from the bottom position of a squat, what is occurring at the hip, knee and ankle, respectively?
extension; extension; plantar flexion
Which of the following is not a dietary goal that can apply to all clients who are overweight?
following a 1,200 kcal/day food plan
During shoulder abduction what is the plane of the motion?
frontal
Pick out the hip extensor(s).
gluteus maximus
Which of the following is considered the knee flexor muscle group?
hamstrings
Which of the following muscles are 2-joint?
hamstrings
Excessive forward flexion of the lumbar area due to the posterior pull on the pelvis, especially during movement, can result in low back pain. If this is the case, which of the following interventions would be recommended?
hamstrings stretching
Which of the following resistance exercise workouts is likely to elicit the greatest endocrine response?
higher volume, shorter rest
Which muscle groups are working during a lunge?
hip abductors hip internal/external rotators hip extensors
Why do females have more knee injuries than males in sports that involve jumping and landing?
hip angle
When pulling down on the bar during the Lat Machine exercise, what motion is occurring at the shoulder and elbow, respectively?
horizontal extension; flexion
Which is a neural adaptation?
hyperplasia
In the following scenario, an individual is using resistance bands on a barbell during the squat exercise. As the client ascends, the resistance ____________ and as the client descends, the resistance ___________.
increases; decreases
Which of the following is a trunk flexor?
internal oblique external oblique rectus abdominis
What muscle is working during the bent over row?
posterior deltoid
Which of the following has the highest thermic effect of food?
protein
Which of the following is a prime mover for flexion of the hip?
rectus femoris
If a body composition test is repeated twice on the same day, and the scores are within 0.1% body fat percentage of each other, the test could be said to have which of the following?
reliability
In which of the phases of healing are functional strengthening exercises advised?
remodeling phase only
During a lunge exercise, what is the primary plane of the motion for all of the joints?
sagittal
Approximately how long does it take to see discernable improvements in bone mineral density following progressive resistance exercise?
several months to a year
Which of the following are personal trainers not encouraged to use for measuring a client's body fat at initial and follow up assessments?
skinfold measurements
What is the main role of the rotator cuff muscles of the shoulder?
stabilize the humerus in the shoulder joint
For a novice level client, with the goal of enhancing muscular strength, which of the following would be an appropriate resistance exercise program design for the client's core exercises only?
≤6RM, 1-3 sets
Obesity is defined as a body mass index (BMI) of which of the following?
≥30 kg/m2
This muscle is in a concentric contraction when the ankle is in dorsiflexion.
Tibialis anterior
Which of the following is incorrect regarding the specificity principle?
Athletes cannot enhance their speed and power with a non-sport-specific program
Which of the following is false regarding using a stability ball during training?
There is conclusive evidence that core strength transfers to sports performance
Which of the following is incorrect regarding neurological adaptations to resistance exercise?
They contribute less than hypertrophy to strength changes in the early stages of a resistance exercise program.
A warm up is the first important to do before exercise.
True
Abduction and adduction occur at the hip and shoulder during a jumping jack
True
Muscles that flex the wrist also stabilize the elbow.
True
The bicep brachii and triceps muscles are elbow movers and shoulder stabilizers.
True
The external and internal obliques are involved in trunk rotation.
True
The hamstrings are involved in hip extension and knee flexion.
True
The primary muscles working during the shoulder press at the shoulder are the deltoids.
True
The rectus femoris is a hip flexor and knee extensor.
True
Which of the following is the most sport-specific exercise for swimming?
lat pull down
Which of the following situations does not automatically preclude a person from performing a 1-repetition maximum test?
low muscle mass
Which of the following is incorrect regarding dumbbells?
no joint stability is required to use
Which of the following is considered the horizontal flexors?
pectoralis Major
Which of the following exercises is not either precautions or contraindications for individuals with a herniated disc injury?
plank
Which of the following terms is used to describe a stretching or tearing of muscle fibers?
strain
Which of the following is incorrect regarding vital signs?
they should only be measured in a rested state
Which of the following is an example of external load?
training volume
Which of the following are scapula movers?
trapezius
Which of the following modes of V̇O2max testing will typically produce the highest scores?
treadmill
During shoulder abduction, what motion occurs at the scapula?
upward rotation
