EXSC-460 Certification Final

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Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach For one of her indoor modes of exercise, Marina would like to walk on a treadmill. If she walks at 3.5 mph, what % grade would allow her to exercise at 70% VO2Reserve?

Heather is a 43 year old, 64.5 kg, 165 cm. Former pack a day smoker - she quit two years ago. She has a sedentary job but sometimes walks for 15 minutes on her lunch break. Her father had a coronary angioplasty when he was 61 years old. BP 132/84, RHR 78 bpm, TC 194 mg/dl, LDL 134 mg/dl, HDL 45 mg/dl, fasting glucose 102 mg/dl Estimated VO2max 27 ml/kg/min, Estimated body fat 28%, 12 modified push ups, 14 partial curl ups, 24 cm sit and reach. For improving muscular fitness, what frequency of exercise should you recommend for Heather?

2-3 times per week

Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach What is her gross oxygen consumption at 70% VO2Reserve in ml/kg/min?

30.5

Heather is a 43 year old, 64.5 kg, 165 cm. Former pack a day smoker - she quit two years ago. She has a sedentary job but sometimes walks for 15 minutes on her lunch break. Her father had a coronary angioplasty when he was 61 years old. BP 132/84, RHR 78 bpm, TC 194 mg/dl, LDL 134 mg/dl, HDL 45 mg/dl, fasting glucose 102 mg/dl Estimated VO2max 27 ml/kg/min, Estimated body fat 28%, 12 modified push ups, 14 partial curl ups, 24 cm sit and reach. What would Heather's target workload be on a leg cycle ergometer be at 50% VO2Reserve (answer in Watts)?

According to the ACSM, when testing for cardiorespiratory fitness, it is best to select a protocol that will allow your participant to reach VO2max or target HR within...

6-12 minutes

When testing for cardiorespiratory fitness, it is best to select a protocol that will allow your participant to reach VO2max or target HR within

6-12 minutes

Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach What would be her net caloric expenditure at 70% VO2Reserve in kcal/min?

6.6

Which of the following statements can be used to define periodization? -programmed variation in the training stimuli with the use of planned rest periods to augment recovery and restoration of an athlete's potential -a logical phasic method of varying training volume, intensity, and exercises in order to optimize training progress -long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions -all of the statements could be used to define periodization

ALL

You are a strength and conditioning coach at a high performance athletic training center. Timothy is a high school tennis player with aspirations of playing on the pro circuit in the next few years. He is interested in joining your facility. His preliminary health screen revealed no cardiovascular risk factors. Your facility is equipped with a metabolic cart with gas analysis, bod pod, EKG and equipment for blood pressure monitoring. After a battery of initial tests, you conclude that Timothy needs to improve his flexibility, speed, lateral speed and vertical jump. To help improve Timothy's vertical jump, all of the following plyometric drills will help EXCEPT... squat jump power skips for height double-leg tucks all are appropriate

ALL

Place these events in order: a. power stroke b. crossbridge formation c. active site exposed d. hydrolysis of ATP e. crossbridge release f. recovery stroke

C - active site exposed B - cross bridge formation A - power stroke E - cross bridge release D - hydrolysis of ATP F - recovery stroke

SV x HR

After initiating exercise, a person's _______ will increase.

What is a uniaxial joint?

a joint that rotates about a single axis

A power stroke involves...

a myosin head pulling a thin filament toward the center of the sarcomere

A motor unit consists of...

a single motor neuron and multiple muscle fibers is controls

The rate of change of velocity of an athlete.

acceleration

For relaxation to occur, the removal of ACh must be removed from the synaptic cleft by....

acetylcholinesterase

__________ can be described as a movement of a body part toward the the midline.

adduction

The total amount of work that can be performed by the aerobic energy system.

aerobic capacity

At the onset of strenuous exercise, what changes would you expect to see in venous O2 content and difference, respectively?

decrease, increase

All of the following are physiological differences between elite distance cyclists and elite weight lifters except

age predicted HR max

All of the following are physiological differences between elite long-distance cyclists an elite Olympic weight lifters EXCEPT: age-predicted HR max estimated VO2 max proportion of Type I to Type II muscle fibers cross sectional area of the triceps brachii

age predicted HR max

According to the ACSM, all of the following are components of health-related physical fitness EXCEPT: body composition cardiorespiratory endurance agility flexibility

agility

A common physiological adaptation of an athlete who has allowed time to acclimate (2-3 weeks) to high altitude before competition is: increased oxygen carrying capacity of the blood increased hemoglobin content increased hematocrit ALL?

all of the above

Which of the following describes the grip and hand position that the personal trainer should use when spotting a client who is performing the barbell bench press exercise according to the NSCA?

alternated and closed grip

The primary site of gas exchange in the lung.

alveoli

Which structure is the primary site of external gas exchange?

alveoli

A disorder that is characterized by an irrational fear of gaining weight and abnormal eating patters, often refusal to eat.

anorexia nervosa

A(n) ________ is a muscle or group that will be stretched when the prime mover or agonist contracts.

antagonist

When an athlete performs a bicep curl, the triceps brachii is considered a/an _____ of the biceps brachii.

antagonist

Specific vitamins, minerals, and nutrients that protect the body against free radicals.

antioxidants

A common condition that involves bronchial constriction and swelling along with increased mucus production.

asthma

Sally is a D1 NCAA track and field athlete. On a typical race day, she participates in the 200 meter dash, 400 meter dash and 4x400 meter relay. She has been complaining about fatigue and heaviness in her legs between events. Sally heard that her friend has been "soda loading" or ingesting a solution with baking soda (sodium bicarbonate). What is the potential consequence?

GI distress

An ergogenic aid that is said to reduce exercise-induced skeletal muscle damage and may expedite recovery from intense bouts of exercise.

HMB

During maximal intensity intensities (90-95% VO2max) which fibers will be recruited?

I, IIa, IIx

In a sarcomere, which letter is associated with the light band and contains thin filaments only?

I-band

In a sarcomere, which letter is associated with the light band that contains thin filaments only?

I-band

According to the NSCA, during the upward movement phase of the push press exercise, the I. knees and hips remain fully extended II. quads are the agonist III. triceps brachii and anterior deltoid are agonists IV. shoulder joints are initially hyperextended

II & III only

A 29-year old male client completes a medical history form. Which of the following responses should prompt the personal trainer to require the client to have a diagnostic medical exam prior to beginning an exercise program? I. consistent resting blood pressure readings of 136/88 II. he is sedentary III. father experienced a heart attack at age 52 IV. serum HDL levels of 30 mg/dl

III & IV only

This type of cholesterol is often associated with plaque buildup in the blood vessels (atherosclerosis).

LDL

RPE

For an adaptation to be realized, a period of unload/peaking (detraining) should be completed. This describes the concept of...

delayed transformation

Testing for maximum load capabilities allows for all of the following except establishing load settings for exercise prescription ranking clients determining muscular endurance determine progress of a current resistance training program

determine progress of a current resistance training program

The primary muscle(s) involved in the expiratory process include all of the following except

diaphragm

Which structural classification of joints is most moveable?

diarthrosis

A wrestler who is attempting to reduce his weight may resort to ingesting ________ in order to increase his/her urine production prior to a weigh in.

diuretic

________ are substances that cause your body to excrete excess fluids as urine.

diuretics

You have worked with Fred for almost a year as he trained for his first marathon. Today, before he starts the race, you remind him about his hydration plan which includes: Assuming: - the course has fluid stations with cups of water and cups of gatorade at every mile marker (miles 3-26) - each cup is 10 oz/.3L - he runs an average 10 minute mile pace

drink at least a cup of water and a cup of gatorade every third mile, begin at first drink station available

Studies have shown an improved running performance following a warm-up that includes __________ stretching.

dynamic

easier delivery improved CV & muscular fitness more rapid return to pre-pregnancy weight

Muscular contraction that involves lengthening of the sarcomere.

eccentric

The property of muscle that allows it to regain it's original resting length after being stretched.

elasticity

__________ is a property of muscle that states if a muscle is stretched, it will regain its original resting length.

elasticity

When determining the grip width for the snatch, which approach listed below is recommended?

elbow to elbow

Sodium, potassium, chloride and calcium are all examples of __________, a form of substance that dissociates into ions in solution and acquire the capacity to conduct electricity.

electrolytes

Sodium, potassium, chloride, calcium, magnesium, and phosphate are examples of _________.

electrolytes

A(n) ______ reaction is one that requires energy.

endergonic

A body type characterized by a stocky build, wide hips and heavy fat storage.

endomorph

A group of hormones secreted having a number of physiological functions including being associated with "runner's high".

endorphins

A group of hormones secreted within the brain and nervous system and having a number of physiological functions including being associated with "runner's high".

endorphins

_______ are hormones that are released during exercise that are said to help with reductions in pain and increased sense of pleasure as well as being associated with the "runner's high".

endorphins

The ability to maintain a physical activity over time.

endurance

When adjusting a cam-, pulley-, or lever-based exercise machine, what is the most important consideration for the athlete's body position?

ensuring the primary joint involved in an exercise is aligned with the axis of resistance

When an impulse arrives at the knob or terminal end of the motor neuron, calcium...

enters through voltage-gated channels & triggers the release of neurotransmitter

The ________ consists of dense connective tissue that, along with underlying layers of connective tissue, extend beyond the fleshy part of a muscle & form a tendon or aponeurosis.

epimysium

If chemoreceptors stimulate an increase in breathing rate and depth, this occurs because

excess CO2 needs to be removed

Regular, planned physical activity.

exercise

Which of the following are the primary and secondary factors that MOST determine which energy system an athlete will predominantly rely on during an exercise session?

exercise intensity-exercise duration

T/F: A person having known cardiovascular, pulmonary or metabolic disease is a moderate risk individual and it is recommended that they seek medical clearance before initiating an exercise program of moderate to vigorous intensity.

false

T/F: A person having no known cardiovascular, pulmonary or metabolic disease who sometimes experiences dyspnea when running on the treadmill (7.0mph, 0%grade, 45 minutes) would be classified as a high risk participant and should seek medical clearance before participating in a moderate or vigorous intensity exercise program.

false

T/F: According to the NSCA, in the power clean - during the first pull, the bar is pulled rapidly off the floor with the bar moving straight up with the hips and torso fully extending.

false

T/F: According to the NSCA, when an athlete performs the back squat, in the down phase the athlete should decrease the torso to floor angle as they descend.

false

T/F: Active stretches occur when a partner or device is providing the force.

false

T/F: Aerobic endurance training adaptations do not involve a change in enzyme activity (for metabolic pathways) but do involve an increase in the concentration of enzymes.

false

T/F: After competition/practice, it is recommended to have your athlete consume .25-.5L of fluid per kg of body weight to replenish body fluids.

false

T/F: Age-predicted heart rate max will increase in individuals who are trained.

false

T/F: An elite distance runner can continue to improve their VO2max with training year after year.

false

T/F: At the onset of strenuous exercise, venous oxygen content will increase.

false

T/F: Ballistic stretching gradually lengthens a muscle to an elongated position (to the point of discomfort) and is held for a period of time.

false

T/F: Consequences of dehydration include increased cardiovascular strain, impaired CNS function, and decreased glycogen utilization.

false

T/F: Dehydration (3-5% BW loss) is associated with deficits in anaerobic performances.

false

T/F: During an isotonic contraction, muscle is under tension but neither shortens nor lengthens.

false

T/F: Eating saturated fats instead of polyunsaturated fats can help lower your LDL cholesterol.

false

T/F: Excess intense exercise oxygen consumption is the phenomenon that causes increased oxygen usage after an intense bout of exercise.

false

T/F: Forced inhalation involves the engagement of the external intercostals and the abdominal muscles.

false

T/F: Healthy pregnant women who exercise need to do so with caution due to the numerous adverse effects it can have on embryonic and fetal development.

false

T/F: High risk individuals should have an exercise test before initiating a vigorous intensity exercise program but it is no longer necessary that a GXT be conducted before a moderate intensity exercise program.

false

T/F: Hypertrophy due to an increase in muscle fiber cross-sectional area can occur as early as after one session of resistance training.

false

T/F: Hypertrophy is due to an increase in muscle fiber cross-sectional area. This can be observed as early as after one session of resistance training.

false

T/F: Hypoventilation is a common immediate physiological adaptation to altitude.

false

T/F: If sufficient oxygen is available during glycolysis, pyruvate is converted to acetylaldehyde in order to enter the Kreb's cycle.

false

T/F: In an undulating periodization model, it is suggested that either an extensive theme (endurance, hypertrophy, general prep, metabolic) OR an intensive theme (maximal strength, strength endurance, power, power endurance) should be incorporated across programming to elicit a progressive training response.

false

T/F: In the up phase of the deadlift, the trunk should be extended before the hips and knees.

false

T/F: Lever systems in the body are formed by muscle-tendon interactions.

false

T/F: Lever systems in the body are formed by the muscle-tendon interactions.

false

T/F: PNF stretching can improve flexibility but has an increased risk of injury since it involves bouncing or rapid movements.

false

T/F: Protein is the preferred substrate for glycolysis in Type I skeletal muscle fibers while glucose is the preferred substrate in Type II skeletal muscle fibers

false

T/F: RMR is defined as the amount of energy expended at rest in a thermoneutral environment immediately after waking, following a 12-hour fast while laying in a supine position.

false

T/F: Resting heart rate will usually increase due to prolonged aerobic exercise training.

false

T/F: Stretching should be done before a warm-up or exercise at least 2-3 times a week.

false

T/F: Supine bench press is preferred to overhead bench press during pregnancy.

false

T/F: The YMCA bench press protocol states that men and women use a load of 80 lbs, starting supine on a bench with both feet on the floor (with a spotter), beginning with bar on chest, lifting to full extension and continue at a cadence of 30 reps per minute until cadence is broken.

false

T/F: The most common lever system in the body is a 2nd class lever.

false

T/F: The triceps brachii are synergists with respect to action at the elbow

false

T/F: This suggested rate of carbohydrate intake in events lasting longer than an hour can be achieved without compromising fluid delivery by drinking 600-1200 ml/hour of solutions containing 10%-12% carbohydrates.

false

T/F: Total lung capacity is the total amount of air that can be forcefully inhaled and exhaled.

false

T/F: Venous resistance is the resistance to flow provided by all systemic vessels.

false

T/F: When initially testing (and re-testing) a novice athlete for measures of muscular strength, endurance and power, it is suggested to include modes with more complexity (1RM snatch and 1RM power clean) so you are able to assess coordination at the same time.

false

T/F: When testing a client's flexibility it is suggested to conduct 3 consecutive trials, using the first two for acclimating and the third for measurement.

false

T/F: You are unable to increase the amount of glycogen stored in skeletal muscle fiber with aerobic endurance training. However, due to improvements in metabolic pathways, you are better able to utilize what glycogen is available more efficiently.

false

T/F: You are unable to increase the amount of glycogen stored in skeletal muscle fibers with aerobic endurance training but due to improvements in metabolic pathways, you are better able to utilize what glycogen is available more efficiently.

false

T/F: the contractile proteins responsible for shortening the sarcomere are actin, myosin, and titin

false

T/F: the primary function of skeletal muscle is heat production

false

Gwen is a 24-year old sedentary woman who has just learned that she is pregnant for the first time. She has heard that exercise can help her during her pregnancy and delivery so she has come to your fitness facility to start an exercise program. In which trimester is it most important to have adequate hydration and to wear appropriate clothing for heat dissipation?

first trimester

Gwen is a 24-year old sedentary woman who has just learned that she is pregnant for the first time. She has heard that exercise can help her during her pregnancy and delivery so she has come to your fitness facility to start an exercise program. Once Gwen has properly begun her exercise program, which weightlifting exercises should she avoid after the first trimester?

flat bench and supine leg press

Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach Based on her fitness assessment, which component of her fitness should she most work to improve?

flexibility

Which of the following upper muscle arm groups and types of muscle actions are associated with the dumbbell biceps curl exercise?

flexors; concentric and eccentric

The internal intercostals are engaged in

forced expiration

Highly reactive molecules known to damage plasma membranes of cells.

free radicals

The term diarthrosis refers to a joint that is

freely mobile

The fixed point around which a lever rotates is the ______.

fulcrum

Which of these factors is most critical in determining the rate of pulmonary diffusion?

gas partial pressure

A hormone responsible for increasing blood glucose.

glucagon

_______ is a process by which glycerol and glucogenic amino acids are converted into glucose.

gluconeogenesis

The primary substrate of glycolysis.

glucose

Which of the following is a substrate commonly metabolized by skeletal muscle fibers for the production of energy needed to do cellular work?

glucose

The depletion of which of the following fuel sources may contribute to fatigue in prolonged endurance events and repeated anaerobic exercise bouts?

glycogen

Which substance is responsible for supplying energy for human movement?

glycogen

If you believe your athlete is dehydrated on the morning of their competition, what is the BEST method to rehydrate them?

have them slowly drink ~3-5ml/kg of fluids containing sodium about 2 hours before the event

Alan is a 32 year old who was diagnosed with type I diabetes at the age of 10. His treatment consists of twice-daily injections of both short- and intermediate-acting insulin. He weighs 65 kg and is 170 cm tall. His most recent fasting blood test results were: Total cholesterol 221 mg/dl LDL 140 mg/dl HDL 42 mg/dl Fasting glucose 123 mg/dl Resting BP 124/82 RHR 76 bpm He recently tried jogging to get in better shape but has experienced several bouts of hypoglycemia. He visited his physician who referred him to you for a fitness evaluation and exercise prescription. Results of his fitness evaluation include: Estimated VO2max 30 ml/kg/min Body fat (skinfolds) 20% 22 push ups 18 partial curl ups and 18 cm sit and reach. What should be his first step in adjusting his glucose maintenance routine to avoid exercise-induced hypoglycemia?

he should decrease his insulin dosage before each planned exercise bout

You are a strength and conditioning coach at a high performance athletic training center. Timothy is a high school tennis player with aspirations of playing on the pro circuit in the next few years. He is interested in joining your facility. His preliminary health screen revealed no cardiovascular risk factors. Your facility is equipped with a metabolic cart with gas analysis, bod pod, EKG and equipment for blood pressure monitoring. After a battery of initial tests, you conclude that Timothy needs to improve his flexibility, speed, lateral speed and vertical jump. Which is the most appropriate means of improving Timothy's flexibility?

include dynamic stretching after warm up and PNF stretching after exercise as part of the cool-down on most days

The increase of a joint angle between bones to a greater degree than the normal range of motion.

hyperextension

An increase in tissue due to cell proliferation (increased cell number).

hyperplasia

An increase in tissue due to cell proliferation.

hyperplasia

The purpose of having new clients complete the PAR-Q and HHQ is to...

identify if the client needs to obtain medical clearance to exercise

The purpose of the PAR-Q and HHQ is to...

identify if the client needs to obtain medical clearance to exercise

At the onset of exercise, your adrenal medulla releases epinephrine. Epinephrine has an excitatory effect on both the autorhythmic cells and cardiomyocytes resulting in

increased CO

Which of the following is a chronic training adaptation to a 6 month aerobic exercise program comprised of three 30 minutes sessions per week at 70-85% of a client's maximum heart rate? decreased blood capillary density in trained muscles increased total blood hemoglobin levels decreased left ventricular volume increased breathing frequency during submaximal exercise

increased blood hemoglobin levels

What adaptations is an outcome of heavy resistance training (greater than or equal to 85% 1RM) that can IMPROVE the performance of a tennis player?

increased cross-sectional area of Type II muscle fibers

Which of the following adaptations is an outcome of heavy resistance training (greater than 85% 1RM) that can improve the performance of a tennis player?

increased cross-sectional area of type II muscle fibers

Which of the following is the most significant cardiovascular adaptation to chronic aerobic exercise for an endurance athlete?

increased maximal cardiac output

What is one of the primary adaptations to energy production due to chronic aerobic exercise?

increased mitochondrial density in skeletal muscle

A 12-year old male has been resistance training twice a week for 6 weeks. What adaptations contribute most to training-induced strength gains?

increased motor unit activation

Which of the following is an expected change in an untrained 62 year old woman as a result of following a 2 day/week light resistance training program (60% 1RM) for 4 weeks?

increased motor unit recruitment

A freshman 1600m runner, who has been aerobically training for two years, increases her performance time throughout the course of her first season on the track team. Which of the following physiological responses is primarily responsible for her performance increase?

increased running economy

A female marathoner travels to a high altitude race (5280 ft/ 1625 m) from her sea-level training location. Which of the following describes an immediate (not chronic) physiological adaptation?

increased submax cardiac output (CO or Q)

Chemoreceptors that consequently cause an increase in breathing rate and depth are sensitive to the partial pressures of carbon dioxide...

increasing

After consistently following an aerobic endurance training program for six months, a previously untrained individual will experience which of the following physiological changes?

increasing resting stroke volume

A hormone that regulates glucose uptake into cells.

insulin

Cardiovascular training that incorporates high-intensity bouts of work followed by lower intensity bouts of work, or rest, that is repeated for a specific number of repetitions.

interval training

During which phase of the crossbridge cycle is ATP split into ADP and Pi?

immediately preceding the resetting of the myosin head

improved buffering of lactic acid

An untrained college-aged athlete begins a strength training program. After training for 3 weeks, her strength increases dramatically. Which of the following is the most influential factor responsible for this improvement?

improved neuromuscular efficiency

You are a strength and conditioning coach at a high performance athletic training center. Timothy is a high school tennis player with aspirations of playing on the pro circuit in the next few years. He is interested in joining your facility. His preliminary health screen revealed no cardiovascular risk factors. Your facility is equipped with a metabolic cart with gas analysis, bod pod, EKG and equipment for blood pressure monitoring. After a battery of initial tests, you conclude that Timothy needs to improve his flexibility, speed, lateral speed and vertical jump. You are able to analyze Timothy's running form. In doing so, you conclude that his stride frequency needs improvement. How can you best assist Timothy to increase his stride frequency, and thus speed?

include downhill running in his ex rx

Fate of the end product of glycolysis under anaerobic conditions.

lactate

The inflection point at which lactate accumulates in the blood at substantial levels above resting concentrations.

lactate threshold

In the absence of oxygen, the end product of glycolysis is converted to _______.

lactic acid

Taking into account both oxygen requirements and ATP yield, the metabolism of FFA is ______ than glucose.

less efficient

A ________ is a structure that is hinged at one point and to which forces are applied at two other points.

lever

Fibrous connective tissue that connects one bone to another.

ligament

A clinical exercise test should be performed on a sedentary client before beginning a vigorous aerobic training exercise program in all of the following except male, apparently healthy, 35y male, high risk, asymptomatic, 40y female, apparently healthy, symptomatic, 52y female, high risk, asymptomatic, 25y

male, apparently healthy, 35y

What increases as an adaptation to chronic resistance training but decreases as an adaptation to chronic aerobic training?

maximal power production

Which of the following would you expect to be improved the MOST by increasing the strength of the hip flexor muscles? maximum speed standing long jump ability vertical jump ability start speed out of the blocks (ie. in 100m dash)

maximum speed

An example of an ellipsoidal joint is

meatacarpophalangeal

A sensory organ/neuron that responds to touch or sound.

mechanoreceptor

During a screening interview with a potential new personal training client, they disclose that they take insulin daily. What is the appropriate recommendation before initiating a moderate intensity training program with them?

medical exam and graded exercise test

If a person states that they have experienced syncopal episodes during exercise, what should you recommend and why?

medical exam and graded exercise test; sign of reduced perfusion to brain

If a person states that they have experienced syncopal episodes during exercise, what should you recommend and why?

medical exam and graded exercise test; sign of reduced perfusion to the brain

An example of an ellipsiodal joint is ____________.

metacarpophalangeal

The amount of air that a person breathes in per minute. Usually expressed in L/min.

minute ventilation

Tidal Volume x Respiratory Rate =

minute ventilation

Oxidative phosphorylation occurs in the ______.

mitochondria

________ are rod-shaped organelles found in skeletal muscle fibers that are vital for the biochemical processes utilized to convert substrates like glucose and free fatty acids to ATP.

mitochondria

What decreases as a result of resistance training and increases due to aerobic training?

mitochondrial density

Which of the following decreases as a result of resistance training and increases due to aerobic training?

mitochondrial density

A man older than 45 years old who smokes or quit smoking in the last 6 months, and has a blood pressure greater than 140/90 mmHg... According to the self-reported information, which risk category would this individual best fit?

moderate

Jonathan is a 36 year old male who reports exercising regularly for the past 6 months (3 times a week, 30-45 min duration, moderate intensity). His responses to his health history questionnaire indicate the following: LDL 165 mg/dl, HDL 38 mg/dl, fasting blood glucose 92 mg/dl, BP 140/90 (average of 3 measurements), taking Allegra daily, both parents are alive and he does not smoke. You measure his waist circumference to be 100 cm. What is his risk stratification?

moderate

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) What risk stratification category does Robert belong to?

moderate

A _______ fatty acid contains a single double bond.

monounsaturated

Bill is 62 years old and was diagnosed with type II diabetes last month. He has been placed on oral hypoglycemic therapy, has seen a nutritionist about improving his diet, and has now been referred to you for an exercise program. A stress test showed the following: VO2max 18 ml/kg/min Max HR 166 bpm No signs or symptoms of heart disease Weight 145.5 kg Height 180.3 com Total cholesterol 284 mg/dl LDL 146 mg/dl HDL 37 mg/dl Fasting glucose 184 mg/dl Resting BP 124/82 RHR 76 bpm Bill's BMI places him in which category?

morbidly obese

The neurons that stimulate muscle contraction are called ______ neurons.

motor

How is the movement of respiratory gases, CO2 and O2, controlled during respiratory gas exchange?

movement of respiratory gases are controlled via a concentration gradient, so the molecule will move from an area of higher concentration to an area of lower concentration

________ is a pathological preoccupation with the perceived smallness or weakness of one's body and musculature often leading to excessive exercise and/or steroid abuse.

muscle dysmorphia

Which of the following neuromuscular adaptations is primarily responsible for the increases in strength from week 6 to week 18?

muscle fiber hypertrophy

In preparation for an upcoming summer vacation, Mr. McFly is interested in participating in an 8-week "shredder" program which involves high intensity interval training on most days of the week. Is it recommended that he proceed with this program?

The biceps brachii is named for its...

number of origins & location

Someone who has a BMI of 30 or greater is considered to be _________.

obese

At rest, what energy system is the largest contributor to the production of ATP?

oxidative phosphorylation

An example of an energy substrate is

palmitic acid

An example of an energy substrate is _______.

palmitic acid

Which of the following is not one of the benefits of periodization? -decrease risk of overtraining -optimize performance over a specific time period -its cyclical structure maximizes general and specific preparation -periodization accounts for individualization, training status/age, and available time periods -periodization is sport specific

periodization is sport specific

What energy system is most active during brief, intense muscular contractions such as a single attempt at a heavy clean and jerk?

phosphagen system

Which energy system is most active during brief, intense muscular contractions?

phosphagen system

Anatomic dead space + alveolar dead space =

physiologic dead space

The volume of air that is inhaled but does not contribute to gas exchange at the alveoli, usually remaining in the conducting zone.

physiological dead space

The atlantooccipital joint is classified as a ____ joint.

pivot

The atlantooccipital joint is classified as a _______ joint.

pivot

Which of the following ankle movements and planes of action are associated with the upward movement phase of the standing calf (heel) raise exercise?

plantar flexion; sagittal

An end plate potential (EPP) is an event that involves the gain of a _____ charge along the inside of the cell membrane as _____ rapidly enters.

positive; sodium

An end plate potential (EPP) is an event that involves the gain of a ________ charge along the inside of the cell membrane as __________ rapidly enters.

positive; sodium

Lying in the face down position.

prone

An enzyme that catabolizes proteins and peptide chains.

protease

Jonathan is interested in taking the new HIIT (high intensity interval training) class series at the health club. What should your recommendation be?

recommend a medical exam before initiating the HIIT program

Force production during knee extension exercise is affected by the angle of the hip joint due to the activation capabilities of which of the following muscles?

rectus femoris

The _____ is the amount of air remaining in the lungs after maximal expiration.

residual volume

The cell membrane of a muscle fiber is known as the _________

sarcolemma

As one ages, there is a natural loss of muscle tissue. This is referred to as ______.

sarcopenia

The cytoplasm of a skeletal muscle fiber.

sarcoplasm

Skeletal muscle fibers have specialized smooth endoplasmic reticulum that serves as a storage facility for calcium. This is known as the __________________

sarcoplasmic reticulum

The membranous network that wraps around myofibrils and holds relatively high concentrations of calcium is known as the ________.

sarcoplasmic reticulum

Which of the following terms best describes a person who is relatively inactive.

sedentary

sedentary, hypercholesterolemia and impaired fasting glucose

she should obtain physician clearance before beginning

Which muscle type is not striated?

smooth

Francine is 66 years old. She is 5'5" tall and weighs 136 lbs. A long-distance cyclist who has ridden across several states, she averages 10-15 hours of cycling a week. Her total cholesterol is 193 mg/dl, LDL 102 mg/dl, HDL 64 mg/dl, fasting glucose 88 mg/dl. Her father had a heart attack at 53 years old. She does not smoke. Her blood pressure is 118/74 mmHg and resting HR 62 bpm. She reports no signs or symptoms of cardiopulmonary disease. A recent fitness evaluation yielded the following results: Estimated VO2max 44 ml/kg/min from a submaximal bike test 45 lb 1RM bench 170 lb 1RM leg press 10 modified push ups and three partial curl ups Sit and reach was 21 cm. What intensity (RPE scale) should Francine meet when engaging in resistance training?

somewhat hard

A test's ability to correctly identify subjects who do not fit the criteria being tested.

specificity

Dynamic stretching is most similar to which of the following?

sport-specific warm up

A stretch that is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds.

static

There is evidence to show that _______ stretching can decrease performance in power sports, running speed, strength endurance, and reaction time.

static

Which of the following stretching methods will decrease the stimulation of muscle spindles?

static

Tests for muscular endurance include all of the following except step test curl up test YMCA bench press test push up test

step test

When a muscle relaxes, crossbridges...

stop forming and muscle elasticity returns the muscle to resting length

If you are conducting a graded exercise test with a client and they request to terminate the test, you should

stop the test

A heart rhythm that is over 100 beats per minute is considered ________.

tachycardic

Inflammation or irritation of a tendon

tendonitis

What are the reservoirs that store the calcium required for muscle contraction?

terminal cisternae

The action potential will travel along the sarcolemma and T-tubules, triggering the release of calcium from the ___________ into the sarcoplasm.

terminal cisternae of the sarcoplasmic reticulum

If you notice a drop in SBP that is greater than 10mmHg when you advanced to the next stage of a Bruce test and the participant appears cyanotic and confused, what should you do?

terminate the test

Which substance is heavily involved in muscle anabolism and neurological adaptations?

testosterone

Which of the following events occurs in the hamstring muscle groups during the concentric action of a leg curl?

the H-zone decreases as the Z-discs are pulled towards each other

VE/VCO2

the ratio of of the volume of air ventilating the lungs to the volume of carbon dioxide produced

It is plausible to see improvements in an elite athlete's performance without significant improvements in their VO2max. What is the most likely cause?

they are able to work at a higher percentage of their VO2max for longer periods of time

The most common type of lever system found in the body is a _____ class lever.

third

Josephine performs a biceps curl, lifting a weight from the extended arm position up to full flexion of the elbow. This movement provides an illustration of this type of lever system.

third class

If you sit and breathe quietly into a spirometer, which lung volume is being recorded?

tidal volume

The application of a force at a perpendicular distance to a joint or point of rotation.

torque

________________ is the resistance to blood flow provided by all of the systemic blood vessels, excluding the blood vessels in the pulmonary circuit.

total peripheral resistance

Internal rotation of the hips takes place in this plane.

transverse

Which section below represents a first class lever? dumbbell lateral raise tricep extension bicep curl knee extension

tricep extension

Which of the following exercises involves a first-class lever: lateral raise triceps push down dumbbell biceps curl leg curl

triceps push down

Which of the following exercises involves a first-class lever? triceps push down lateral raise dumbbell biceps curl leg curl

triceps push down

What substrates has the largest oxygen cost to metabolize?

triglycerides

Which of these substrates stored in the body provides the most kilocalories?

triglycerides

During concentric muscle action, which of the following binds calcium to allow cross-bridge interactions?

troponin

T/F: A hinge joint allows angular movement in a single plane, much like a door.

true

T/F: A syndesmosis can be found at the distal tibiofibular joint

true

T/F: A two-arm goniometer is an instrument used to assess range of motion at a joint.

true

T/F: A warm up consisting of stretching and light aerobic exercise is suggested prior to conducting tests for flexibility.

true

T/F: According to the NSCA, in setting up for the power clean, the bar should be touching the shins.

true

T/F: According to the NSCA, in the beginning position of the deadlift, the athlete should stand with the feet flat, placed between hip and shoulder width apart, toes pointed slightly outward.

true

T/F: According to the NSCA, when an athlete performs the front squat it is recommended to use either a parallel arm position or crossed arm position to secure the bar on the anterior deltoids.

true

T/F: An adaptation to aerobic endurance training is an improved buffering of lactic acid.

true

T/F: An advantage to testing on a cycle ergometer is there is usually limited upper body movement which allows for easier BP and EKG monitoring.

true

T/F: An appropriate method to track sweat loss/water loss is to weigh athletes prior to and immediately after training sessions.

true

T/F: An athlete's submaximal heart rate will increase as an acute adjustment to altitude induced hypoxia.

true

T/F: As an adaptation to 6 months of endurance training, a person will be able to exercise for a longer period of time at a given workload when compared to baseline.

true

T/F: As an athlete acclimates to training at altitude, their hematocrit will be higher than it was at sea level where they normally reside.

true

T/F: Bilateral and unilateral ankle edema that is especially more evident at night can be suggestive of heart failure.

true

T/F: Bronchitis, an inflammation of the lining of your bronchial tube, causes increased resistance in airways.

true

T/F: Consuming sodium during recovery will help retain ingested fluids and help stimulate thirst centers.

true

T/F: During intense exercise lasting longer than 1 h, it is recommended that carbohydrates be ingested at a rate of 30-60 g/hour to delay fatigue.

true

T/F: Early improvements in a resistance training program are attributed to neurological adaptations.

true

T/F: If two athletes have the same VO2max, the athlete with the better running economy will outperform the other.

true

T/F: In the high bar back squat starting position, the hand grip should be slightly wider than shoulder width apart, bar placed on the upper portion of the back and feet should be shoulder width apart.

true

T/F: Inclusion of sodium (0.5-0.7 g /L of water) is recommended since it may be advantageous in enhancing palatability, promoting fluid retention, and possibly preventing hyponatremia in certain individuals who drink excessive quantities of fluid.

true

T/F: It is common for a person to experience an increased tidal volume upon reaching altitudes of 5800 ft.

true

T/F: It is suggested that a novice athlete begin with a traditional/linear periodization program.

true

T/F: It is typical to see a decrease in resting breathing rate in aerobic endurance trained individuals compared to baseline (before training).

true

T/F: Lactate can be used as an energy source in skeletal muscle fibers.

true

T/F: Moderate intensity equates to 40-60% VO2reserve or 3 to less than 6 METs.

true

T/F: Monitoring pre- and post- competition/practice weight is a reliable method for determining sweat rates.

true

T/F: Myosin is a thick protein filament

true

T/F: Orthopnea is suggestive of pulmonary disease and is considered a major sign or symptom.

true

T/F: Pretest instructions should be provided in writing and verbally in an effort to reduce anxiety and standardize testing response.

true

T/F: Proper hydration can be achieved if athletes consume a nutritionally balanced diet and drink adequate fluids during the 24-h period before an event.

true

T/F: Resting membrane potential of a skeletal muscle fiber is approximately -90mV.

true

T/F: Some individuals will be more or less tolerant to dehydration.

true

T/F: Stretching should be done following a warm-up or exercise at least 2-3 times a week.

true

T/F: The consequence of the stretch-shortening cycle of skeletal muscle (as seen in plyometrics) is similar to that of the Frank-Starling mechanism observed in cardiac muscle.

true

T/F: The implementation of a blocked periodization training program may put a novice athlete at risk of overtraining.

true

T/F: The rate limiting enzyme for glycolysis is phosphofructokinase.

true

T/F: The ratings of perceived exertion scale is a subjective measure of a person's work intensity.

true

T/F: The use of performance goals among college athletes can have a significant, positive impact on cognitive anxiety, self-confidence, and concentration.

true

T/F: Training residuals is the length of time a specific adaptation is sustained during a period of detraining where the training stimulus is removed.

true

T/F: VO2 drift is the slow increase in VO2 observed in prolonged sub-maximal exercise at a constant power output.

true

T/F: Venules are small blood vessels that transport blood from the capillaries to the veins and back to the heart.

true

T/F: Women who are 55 and older and men who are 45 and older are considered to be at a higher risk for developing cardiovascular disease

true

T/F:A 55-year old male started a resistance training program and can attribute his early strength gains to the increase in motor unit activation.

true

The fourth metatarsophalangeal joint allows movement in _______ planes and is classified as a _______ joint.

two; condylar

A type of diabetes mellitus that generally has a sudden onset during childhood or young adulthood and leads to almost total insulin deficiency.

type I

Which of the following muscle fiber types possess the highest triglyceride stores?

type I

What muscle fiber type has the greatest capacity for force production and hypertrophy?

type IIx

According to studies presented in the webinar, it is likely that an untrained athlete will experience symptoms of DOMS after 8-12 weeks of following a/an ________ periodization program.

undulating

Increased variation through frequent changes in volume and intensity describes ______.

undulating periodization

________ is the most important variable to track in order determine if the cyclic nature of your periodized program is doing what you intend it to do.

volume load

The difference in the arterial and venous oxygen content of the blood; an indication of oxygen unloading at the tissue level.

A-VO2 difference

All of the following sections of sarcomeres shorten during a concentric contraction except the...

A-band

During muscular contraction, which section of the sarcomere does not move?

A-band

A relatively untrained young adult participated in a program that involved 6 months of moderate-intensity aerobic exercise training. Which of the following adaptations are likely: increase in capillary density in skeletal muscle increased myoglobin content none of the adaptations are likely all of the adaptations are likely improved insulin sensitivity larger left ventricular chamber

ALL

The enzyme produced by the kidney in response to hypoxic conditions.

EPO

Which ergogenic aid would be most beneficial for an ultra-marathoner to utilize prior to a competition?

EPO

The increased rate of oxygen intake following strenuous activity.

EPOC

The region of the body where you can locate the humerus.

brachial

A condition where the heart rate is abnormally slow.

bradycardia

bruce treadmill protocol

_________ is a high volume (reps), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness.

circuit training

This ion, stored in the sarcoplasmic reticulum, is released into the sarcoplasm to signal the beginning of the contraction process.

calcium

_______ will cause vesicles to fuse with the presynaptic membrane and exocytose the neurotransmitter, ________, into the synaptic cleft.

calcium; acetylcholine

Foods that contain a large amount of empty calories have a lot of _____ and very few _______.

calories; vitamins and minerals

The amount of blood pumped by the heart per minute.

cardiac output

The ______ pulse can be found just under the angle of the maxilla.

carotid

What physiological process is responsible for the breakdown of food to release the food's energy resources?

catabolism

Subcutaneous fat, commonly found in the thighs and buttocks and usually appears dimpled.

cellulite

_______ is a type of polysaccharide plant fiber that humans are not able to digest.

cellulose

When spotting the bench press, where are the hands placed in the event of a missed rep?

center of the barbell using an alternated grip

The property of muscle tissue that allows an impulse to travel down the entire length of the sarcolemma is....

conductivity

The atlantooccipital joint is an example of which type of lever system in the body?

first class

Which lever system is rarely found in the human body?

first class

Of the options listed below, which test would be most appropriate to use to test the general (position-specific) strength necessary for a football offensive lineman?

1 RM bench press OR 1 RM leg press

Debora is a 45 year old sedentary woman. She reports having a total cholesterol of 210 mg/dl with HDL cholesterol 68 mg/dl and fasting blood glucose of 115 mg/dl. She has a BMI of 20 and her blood pressure, measured on two occasions, is 120/80. Debora reports that her mother is still alive and both her father and uncle passed away due to myocardial infarction at ages 63 and 64, respectively. How many cardiovascular risk factors does Debora have?

Heather is a 43 year old, 64.5 kg, 165 cm. Former pack a day smoker - she quit two years ago. She has a sedentary job but sometimes walks for 15 minutes on her lunch break. Her father had a coronary angioplasty when he was 61 years old. BP 132/84, RHR 78 bpm, TC 194 mg/dl, LDL 134 mg/dl, HDL 45 mg/dl, fasting glucose 102 mg/dl Estimated VO2max 27 ml/kg/min, Estimated body fat 28%, 12 modified push ups, 14 partial curl ups, 24 cm sit and reach. If Heather is cycling on a Monark bike at 50rpm, what resistance setting in kg, would place her at 50% of VO2Reserve?

The amount of oxygen consumed while sitting at rest.

1 MET

According to the NSCA, when performing power cleans, the bar is caught in what position?

1/4 squat

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) To improve muscular strength, how many reps should be performed? (Keep in mind that he is also classified as older adult/elderly)

10-15

When performing a PNF hamstring stretching exercise, an athlete contracts the hamstring and then relaxes the muscle in order to facilitate the passive stretch. How long should the stretch be applied by the partner?

10-30 second

The anaerobic glycolytic system would provide enough energy to complete which of the following events?

100m sprint

Bart is 82 years old. He is 186 cm tall and weighs 82.7 kg. His total cholesterol is 218 mg.dl, LDL 120 mg/dl, HDL is 43 mg/dl, fasting glucose 101 mg/dl. He has no family history or personal history of heart disease. He has arthritis in his hands and knees, which usually does not prevent him from carrying out ADL's. He quit smoking 20 years ago. His blood pressure is 146/86 mmHg, with resting HR of 84 bpm. He plays golf infrequently. He reports no signs or symptoms of cardiopulmonary disease. He has recently undergone a fitness evaluation with the following results: Estimated VO2max from a submaximal bike test was 18 ml/kg/min He can do 3 push ups but no partial curl ups Sit and reach was 23 cm Bart will engage in a cardiorespiratory endurance training program 3 times a week at 40-60% of VO2reserve. Determine the heart rate range that allows Bart to work at this intensity using the %heart rate reserve method.

106-116 bpm

11 hours

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) If you were to prescribe Robert a target HR at 40% VO2reserve using %HR reserve method, what would it be?

114

Francine is 66 years old. She is 5'5" tall and weighs 136 lbs. A long-distance cyclist who has ridden across several states, she averages 10-15 hours of cycling a week. Her total cholesterol is 193 mg/dl, LDL 102 mg/dl, HDL 64 mg/dl, fasting glucose 88 mg/dl. Her father had a heart attack at 53 years old. She does not smoke. Her blood pressure is 118/74 mmHg and resting HR 62 bpm. She reports no signs or symptoms of cardiopulmonary disease. A recent fitness evaluation yielded the following results: Estimated VO2max 44 ml/kg/min from a submaximal bike test 45 lb 1RM bench 170 lb 1RM leg press 10 modified push ups and three partial curl ups Sit and reach was 21 cm. Francine is interested in using a heart rate monitor to track her exercise intensity while she cycles. What heart rate range (using the % heart rate reserve method) would you suggest for her to maintain an intensity of 60-80% VO2reserve?

117-136 bpm

What RPE (rating of perceived exertion) range would approximate 40-60% VO2reserve for Robert?

12-14

Heather is a 43 year old, 64.5 kg, 165 cm. Former pack a day smoker - she quit two years ago. She has a sedentary job but sometimes walks for 15 minutes on her lunch break. Her father had a coronary angioplasty when he was 61 years old. BP 132/84, RHR 78 bpm, TC 194 mg/dl, LDL 134 mg/dl, HDL 45 mg/dl, fasting glucose 102 mg/dl Estimated VO2max 27 ml/kg/min, Estimated body fat 28%, 12 modified push ups, 14 partial curl ups, 24 cm sit and reach. What is her target heart rate at 50% of her VO2Reserve using the % HRR method?

128

Alan is a 32 year old who was diagnosed with type I diabetes at the age of 10. His treatment consists of twice-daily injections of both short- and intermediate-acting insulin. He weighs 65 kg and is 170 cm tall. His most recent fasting blood test results were: Total cholesterol 221 mg/dl LDL 140 mg/dl HDL 42 mg/dl Fasting glucose 123 mg/dl Resting BP 124/82 RHR 76 bpm He recently tried jogging to get in better shape but has experienced several bouts of hypoglycemia. He visited his physician who referred him to you for a fitness evaluation and exercise prescription. Results of his fitness evaluation include: Estimated VO2max 30 ml/kg/min Body fat (skinfolds) 20% 22 push ups 18 partial curl ups and 18 cm sit and reach. If you were to prescribe Alan a workload of 60% VO2reserve, what heart rate would you tell him to try to maintain during his exercise session? Use the HRreserve method.

143 bpm

Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach What is her calculated target heart rate at 70% VO2Reserve using the % HRReserve method?

149

Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach What is her calculated target heart rate at 70% VO2Reserve using the % HRmax method.

155

A person having total cholesterol of 225 mg/dl, HDL cholesterol of 30 mg/dl, blood pressure of 130/88, and fasting glucose of 110 mg/dl has how many cardiovascular risk factors?

How many pyruvate molecules result from anaerobic glycolysis?

Performance decrements from dehydration among endurance athletes may begin to occur after the loss of what percentage of body mass?

Bart is 82 years old. He is 186 cm tall and weighs 82.7 kg. His total cholesterol is 218 mg.dl, LDL 120 mg/dl, HDL is 43 mg/dl, fasting glucose 101 mg/dl. He has no family history or personal history of heart disease. He has arthritis in his hands and knees, which usually does not prevent him from carrying out ADL's. He quit smoking 20 years ago. His blood pressure is 146/86 mmHg, with resting HR of 84 bpm. He plays golf infrequently. He reports no signs or symptoms of cardiopulmonary disease. He has recently undergone a fitness evaluation with the following results: Estimated VO2max from a submaximal bike test was 18 ml/kg/min He can do 3 push ups but no partial curl ups Sit and reach was 23 cm What is the recommended frequency of resistance training for Bart?

2-3 days a week

Bart is 82 years old. He is 186 cm tall and weighs 82.7 kg. His total cholesterol is 218 mg.dl, LDL 120 mg/dl, HDL is 43 mg/dl, fasting glucose 101 mg/dl. He has no family history or personal history of heart disease. He has arthritis in his hands and knees, which usually does not prevent him from carrying out ADL's. He quit smoking 20 years ago. His blood pressure is 146/86 mmHg, with resting HR of 84 bpm. He plays golf infrequently. He reports no signs or symptoms of cardiopulmonary disease. He has recently undergone a fitness evaluation with the following results: Estimated VO2max from a submaximal bike test was 18 ml/kg/min He can do 3 push ups but no partial curl ups Sit and reach was 23 cm Bart will engage in a cardiorespiratory endurance training program 3 times a week at 40-60% of VO2reserve. Determine the treadmill walking speed (in mph) that allows Bart to work at this intensity using the % VO2 reserve method

2.2-3.2 mph

2.7 mph

20.4

Bart is 82 years old. He is 186 cm tall and weighs 82.7 kg. His total cholesterol is 218 mg.dl, LDL 120 mg/dl, HDL is 43 mg/dl, fasting glucose 101 mg/dl. He has no family history or personal history of heart disease. He has arthritis in his hands and knees, which usually does not prevent him from carrying out ADL's. He quit smoking 20 years ago. His blood pressure is 146/86 mmHg, with resting HR of 84 bpm. He plays golf infrequently. He reports no signs or symptoms of cardiopulmonary disease. He has recently undergone a fitness evaluation with the following results: Estimated VO2max from a submaximal bike test was 18 ml/kg/min He can do 3 push ups but no partial curl ups Sit and reach was 23 cm What is Bart's BMI (in kg/m2) and is it of concern (risk factor)?

24, no

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) What workload on an arm ergometer would place Robert at 40% of VO2reserve? (answer in Watts)

Heather is a 43 year old, 64.5 kg, 165 cm. Former pack a day smoker - she quit two years ago. She has a sedentary job but sometimes walks for 15 minutes on her lunch break. Her father had a coronary angioplasty when he was 61 years old. BP 132/84, RHR 78 bpm, TC 194 mg/dl, LDL 134 mg/dl, HDL 45 mg/dl, fasting glucose 102 mg/dl Estimated VO2max 27 ml/kg/min, Estimated body fat 28%, 12 modified push ups, 14 partial curl ups, 24 cm sit and reach. For improving cardiorespiratory fitness, what frequency of exercise should you recommend for Heather?

3-5 times a week

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) To improve muscular strength and endurance, how many different resistance training exercises should be performed?

8-10

Which is the correct listing of the hierarchy of a skeletal muscle's components, beginning with the smallest? a. myofibrils b. muscle fiber c. fascicle d. skeletal muscle

A - myofibrils B - muscle fiber C - fascicle D - skeletal muscle

Which is the correct order of the connective tissue layers of a skeletal muscle, beginning with the most superficial? a. endomysium b. epimysium c. perimysium

B - epimysium C - perimysium A - endomysium

Thiamine, riboflavin and niacin are all types of ________.

B viatmins

The amount of energy expended at rest that is measured in a thermoneutral environment, immediately after waking, following a 12-hour fast while laying in a supine position.

BMR

What phase of an EKG represents ventricular depolarization?

QRS complex

What anatomical structure is considered to be the "pacemaker" of the heart?

SA node

Todd (45 y/o M) has been screened and classified as being at moderate risk for cardiovascular disease. He has a sedentary job and leads a rather sedentary lifestyle but enjoys occasional hikes and biking. When asked about his exercise history, he reports that he used to walk around the track and bike on occasion with his children but has not done so in a few years. His BMI is 34. Todd requested to have a graded exercise test before initiating his training program. Your facility is equipped with exercise equipment, HR monitors, sphygmomanometers and stethoscopes. Which of the following would be the most appropriate test for CV endurance so you can monitor his HR and BP response to exercise?

YMCA cycle ergometer protocol

The balance error scoring system (BESS), the star excursion balance test (SEBT), and the modified Bass test are all reliable measures of

balance

When preparing for a training session or athletic event, what type of stretching should be avoided according to the NSCA and ACSM?

ballistic

_________ stretching can improve flexibility but has an increased risk of injury since it involves bouncing or rapid movements.

ballistic

When should a personal trainer administer a medical history questionnaire to a client?

before the fitness evaluation

Debora is a 45 year old sedentary woman. She reports having a total cholesterol of 210 mg/dl with HDL cholesterol 68 mg/dl and fasting blood glucose of 115 mg/dl. She has a BMI of 20 and her blood pressure, measured on two occasions, is 120/80. Debora reports that her mother is still alive and both her father and uncle passed away due to myocardial infarction at ages 63 and 64, respectively. If Debora wanted to engage in moderate intensity Jazzercise classes, what recommendation should you give?

begin jazzercise classes

Regardless of a client's pre-training status, which is a valid method of assessing muscular strength?

bench press 1 RM

Regardless of a client's pre-training status, which of the following is a valid method of assessing muscular strength?

bench press 1 RM

In aerobic metabolism, free fatty acids must be converted to acetyl CoA via _______ before entering the Kreb's cycle.

beta oxidation

Which of the following muscles act synergistically to the rectus femoris during the upward phase of the back squat?

biceps femoris

Acetylcholine exerts is effect by...

binding to receptors on ligand gated channels at the motor end plate

What is not true about synovial joints?

blood circulates within the joint cavity to nourish the hyaline cartilage

Which is not true about synovial joints?

blood circulates within the joint cavity to nourish the hyaline cartilage

The _____ is determined by dividing body mass by the square of the body height.

body mass index

When setting up for the bench press, which of the body positions below is correct?

both feet flat on the floor, buttocks, upper back and head evenly on the bench

consult a physician about reducing his hypoglycemic medication

Choose the most appropriate suggestion to give to an athlete to achieve a euhydrated state as he/she prepares for a competition that is two days out.

consume a normal well-balanced diet with sufficient beverages with each meal

A known health condition that would serve as a reason for someone to refrain from strenuous exercise is a _______ to exercise.

contraindication

The primary substrate for a 50 meter sprint is...

creatine phosphate

Francine is 66 years old. She is 5'5" tall and weighs 136 lbs. A long-distance cyclist who has ridden across several states, she averages 10-15 hours of cycling a week. Her total cholesterol is 193 mg/dl, LDL 102 mg/dl, HDL 64 mg/dl, fasting glucose 88 mg/dl. Her father had a heart attack at 53 years old. She does not smoke. Her blood pressure is 118/74 mmHg and resting HR 62 bpm. She reports no signs or symptoms of cardiopulmonary disease. A recent fitness evaluation yielded the following results: Estimated VO2max 44 ml/kg/min from a submaximal bike test 45 lb 1RM bench 170 lb 1RM leg press 10 modified push ups and three partial curl ups Sit and reach was 21 cm. Which of the following should be considered a cardiovascular disease risk factor for Francine?

family history

Marina is a 36 year old non-smoker 49kg, 155cm. She lifts weights and jogs regularly. Her father had a heart attack when he was 49 years old and her mother was diagnosed with breast cancer at 58 years old. BP 98/64, RHR 68, TC 182 mg/dl, LDL 118 mg/dl, HDL 52 mg/dl Fasting glucose 93 mg/dl Estimated VO2max 42 ml/kg/min 1RM bench 85 lb 25 partial curl ups 31 cm sit and reach Which of the following CV risk factors does she have?

family history

Sudden death of father or 1st degree male relative at or before the age of 55 falls under which of the following cardiovascular disease risk factor categories?

family history

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) Which of the following ACSM risk factors does Robert have?

family history, sedentary lifestyle and dyslipidemia

The sagittal suture is an example of a ______ joint.

fibrous

Alan is a 32 year old who was diagnosed with type I diabetes at the age of 10. His treatment consists of twice-daily injections of both short- and intermediate-acting insulin. He weighs 65 kg and is 170 cm tall. His most recent fasting blood test results were: Total cholesterol 221 mg/dl LDL 140 mg/dl HDL 42 mg/dl Fasting glucose 123 mg/dl Resting BP 124/82 RHR 76 bpm He recently tried jogging to get in better shape but has experienced several bouts of hypoglycemia. He visited his physician who referred him to you for a fitness evaluation and exercise prescription. Results of his fitness evaluation include: Estimated VO2max 30 ml/kg/min Body fat (skinfolds) 20% 22 push ups 18 partial curl ups and 18 cm sit and reach. During an exercise session, he experiences weakness and light-headedness. What should happen next?

he should ingest a fast-acting sugar to relieve his symptoms

Gwen is a 24-year old sedentary woman who has just learned that she is pregnant for the first time. She has heard that exercise can help her during her pregnancy and delivery so she has come to your fitness facility to start an exercise program. Which of the following statements about exercise and pregnancy is true? Choose all that apply: -healthy pregnant women do not need to limit their exercise for fear of adverse effects -spontaneous abortion, preterm labor, and birth abnormalities are more likely in women who exercise during pregnancy -strenuous exercise during pregnancy may result in babies with lighter birth weights -including resistance training in an exercise program for a pregnant woman will result in having a baby with significant muscle mass

healthy pregnant women do not need to limit their exercise for fear of adverse effects strenuous exercise during pregnancy may result in babies with lighter birth weights

Adaptations in all of the following contribute to increases in VO2max with endurance training except

heart rate

heart rate is too irregular to monitor during pregnancy

Common errors that occur during the high bar back squat include all of the following except heels come off the floor hips rise faster than the bar heels planted during the downward phase knees shift inwards or outwards

heels planted during downward phase

high risk

Which of the following describes the proper position of the lumbar spine during the performance of the back squat?

lordotic

low

Which of the following vertebral regions is most inferior?

lumbar

What is the muscle structure responsible for modulating muscular responses to rapid stretching forces to prevent injury?

muscle spindle

Which muscle structure is responsible for providing the responses to sudden changes in muscle length?

muscle spindle

Which neuromuscular structure is responsible for initiating the stretch reflex?

muscle spindle

Which of the following benefits of resistance training is most associated with increases in serum testosterone concentrations?

muscular strength

Which proteins make up the thick filaments?

myosin

Punishing yourself for not sticking to exercise habits you initiated is an example of _________.

negative reinforcement

What is the translation point for the muscular and nervous systems?

neuromuscular junction

You are a strength and conditioning coach at a high performance athletic training center. Timothy is a high school tennis player with aspirations of playing on the pro circuit in the next few years. He is interested in joining your facility. His preliminary health screen revealed no cardiovascular risk factors. Your facility is equipped with a metabolic cart with gas analysis, bod pod, EKG and equipment for blood pressure monitoring. After a battery of initial tests, you conclude that Timothy needs to improve his flexibility, speed, lateral speed and vertical jump. In order to improve all of these areas, you should design a program that includes...

strength training, plyometrics, stretching, resistive and assisted running, and sport-specific interval training

The amount of blood ejected from the left ventricle during contraction.

stroke volume

substitute non-weight-bearing exercise for weight-bearing exercises

Lying face up.

supine

Which of the following choices is an example of an amphiarthrosis? - hinge, suture, symphysis, gomphosis

symphysis

A muscle that works in concert with the prime mover for any given action.

synergist

The joint involving the femur and tibia is an example of this type of joint.

synovial

The joint involving the distal end of the femur and proximal end of the tibia is an example of this type of joint.

synovial joint

Francine is 66 years old. She is 5'5" tall and weighs 136 lbs. A long-distance cyclist who has ridden across several states, she averages 10-15 hours of cycling a week. Her total cholesterol is 193 mg/dl, LDL 102 mg/dl, HDL 64 mg/dl, fasting glucose 88 mg/dl. Her father had a heart attack at 53 years old. She does not smoke. Her blood pressure is 118/74 mmHg and resting HR 62 bpm. She reports no signs or symptoms of cardiopulmonary disease. A recent fitness evaluation yielded the following results: Estimated VO2max 44 ml/kg/min from a submaximal bike test 45 lb 1RM bench 170 lb 1RM leg press 10 modified push ups and three partial curl ups Sit and reach was 21 cm. After Francine's fitness evaluation, which of the following aspects of her fitness needs improvement

upper body strength

Which of the following is the BEST recommendation to give to a sprinter who runs with too much vertical displacement? keep the torso in a more erect position raise the hips upward more than forward focus the eyes on the ground directly ahead of the feet use longer push-off with each stride

use a longer push-off with each stride

A low pressure blood vessel that has valves.

veins

The phase of the cardiac cycle when ventricular filling occurs.

ventricular diastole

How is the movement of CO2 and O2 controlled during respiratory gas exchange?

via a concentration gradient, so the molecule will move from an area of higher concentration to lower concentration

Using the process of forming mental images to improve performance or reduce anxiety.

visualization

If you breathe in as deeply as you can and then forcefully exhale as much as possible, a spirometer would be recording which lung volume?

vital capacity

As an action potential reaches the axon terminus, ___________ channels open triggering an influx of ________ into the presynaptic axon.

voltage-gated calcium; calcium

Robert is 71 years old, weighs 176 lbs (80kg), and is 5'10" (178 cm) tall. He is a pipe smoker (tobacco). On the weekends he likes to play golf but insists on using a cart to get around the course. His sister had bypass surgery at the age of 64. He has moderate to severe arthritis in his knees. Resting BP 128/82 RHR 90bpm Total cholesterol 204mg/dl LDL 126mg/dl HDL 39mg/dl Fasting glucose 94mg/dl Estimated VO2max 18ml/kg/min (<10th percentile) Push up test - 6 (fair) Partial curl up test - 9 (fair) Sit and reach test - 19cm (fair) Which mode of cardiorespiratory exercise would be preferred for Robert?

water aerobics

force x distance

work

According to the NSCA, spotting the dumbbell fly exercise, the spotter should spot the...

wrists

A collegiate wrestler is taking a supplement that contains ephedra and caffeine to help him improve performance and reduce weight. Is the ergogenic aid appropriate to meet his goals (ethics aside)?

yes

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