HPE 250 Exam #2
Which of the following is not a recommended method of assessing the intensity of a dynamic resistance training workout?
Percentage of maximal repetition (%1RM)
What is the best recommendation about exercise frequency that could be given to an individual who is able to exercise only 5 to 10 minutes at a time?
Perform multiple sessions (two or three 10-minute sessions) in a given day to accumulate 20 to 30 minutes of aerobic exercise
Which test does the ACSM recommend using to assess upper-body endurance?
Push-up
Which term describes a light to heavy system of lifting weights up to 6 sets of each exercise?
Pyramiding
It is recommended that a 29-year-old physically active male have what percentage of body fat in the midrange category?
10%
Considering the training principle, which of the following would be the best method for increasing dynamic muscular endurance of the elbow extensors?
12 to 15 repositions of triceps push-down with variable-resistance machine
What is the training volume of a client who did 3 sets of 1- repetitions per set with a resistance of 125 pounds?
1250 pounds
What is the target heart rate for a 44-year-old client with a resting HR of 71 bpm exercising at 65% of HRR?
139
The difference in strength between the right and left sides of the body should be no more than
15%
Aerobic endurance may improve as much as ____ during the first month, _____ during the second month, and _____ or less thereafter.
3% per day; 4% per week' 1% per week
Meta-analysis research suggests that ______ sets per specific muscle groups is optimal for developing muscular strength of movie and intermediate lifters
4
For optimal strength gains, the recovery time between workouts of the same muscle group should be
48 hours
Exercise volume can be quantified as calories/week (kcal/week) of energy expenditure. The ACSM recommends a minimal aerobic exercise volume of ____ kcal/week
500 or 1,000, she will specify
What is the target volume of exercise for adults as recommended by ACSM in MET min/wk?
500-1,000
For most apparently healthy individuals, which exercise intensity range is recommended for improving cardiorespiratory fitness?
55 to 80% of VO2R
To progress from the initial stage to the improvement stage of cardiorespiratory conditioning, clients should be able to sustain what intensity and duration of aerobic activity?
60% HPP for 30 minutes
If your client has a VO2max of 12 METS and wants to train at an intensity of 70% of VO2R, her training target MET value is
8.7 MET
Which exercise guidelines are correct for improving muscular power in advanced lifters?
85% to 100% 1RM for force; 3 to 6 sets of 1 to 6 repetitions periodized; fast velocity; 4 to 6 days per week; 2 to 3 minutes of rest for multipoint exercises
A waist-to-height ratio of ____ indicates an increased health risk for both men and women of various ethnic groups
>50
Which of the following is least likely to result in a measurement error when using the bioelectrical impedance method to monitor changes in body composition over a period of 6 months?
A different technician for the pre- and post measurements
Strength gains are influence by:
Repetition velocity, rest period length, and number of sets per exercise
The most typical way to overload a muscle group when participating in a resistance training program is to
Increase the resistance (amount of weight lifted)
Which of the following are considered advantages to multimodal exercise programs?
Increased likelihood of incorporating physical activity and exercise into the individual's lifestyle, better understanding of how an individual's body responds to exercise, and greater likelihood of engaging in a safe and effective exercise program
Early strength gains (during the first 3 weeks) are likely due to:
Increases in muscle cross-sectional area, neural adaptation, and changes in connective tissue
Which of the following statements regarding bioelectrical impedance analysis (BIA) is correct?
Individuals with high-fat free mass and total body weight have less resistance to current flowing through their bodies than those with lower fat-free mass, relative body fat and fat-free mass can be measured at home using a BIA analyzer, and BIA is preferable to SKF when estimating the body composition of obese individuals
What is the correct order and time period for the stages of progression in an exercise program?
Initial conditioning (1 to 6 weeks), improvement (4 to 8 months), and maintenance (regular long-term basis)
Which of the following guidelines for hydrostatic weighing are correct?
Instruct the client not to eat or engage in strenuous exercise for at least 4 hours before the testing procedure and be certain the client's head and back are completely submerged underwater and have him remain as still as possible after exhaling maximally
_________________ exercise dynamometers provide an accommodating resistance that adjusts to both the force and velocity output of the individual
Isokinetic
Which resistance modality is used when an increase in muscular force production through a range of motion results in an increase on resistance rather than an increase in limb acceleration?
Isokinetic dynamometer
When there is no visible movement at the joint, the contraction is called
Isometric
Which of the following is false regarding an isometric strength training program?
It is a safe and recommended method of resistance training for individuals with CHD and hypertension
To avoid plateaus and ensure continued strength improvements throughout a resistance training program, which of the following recommendations are correct?
Alter the number of sets performed for each exercise, change the number of exercises performed for each session, and change the number of repetitions performed for each set
Which of the following statements regarding the effects of resistance training are correct?
An increase in the size of existing muscle fibers is the major contributing factor in exercise-induced hypertrophy and four to six weeks of intensive resistance training are typically needed in order to observe a measurable amount of hypertrophy in untrained adults
Variable-resistance machines
Attempt to eliminate the sticking point during a lift by using a cam or pulley
What are some of the recommended ways to prevent or decrease muscular soreness?
Begin resistance training program using 12- to 15RM and gradually progress intensity and have a partner or assistant return the weight to the starting position to avoid eccentric contractions
Which of the following statements regarding aerobic bench stepping is correct?
Bench heights ranging from 6 to 12 inches provide an adequate stimulus for aerobic training and individuals who are shorter or obese may be exercising at a higher training intensity than recommended, especially when using higher benches
Total body water can be estimated from which method?
Bioelectrical impedance analysis (BIA)
Which of the following methods of body composition assessment is not considered a reference method?
Bioelectrical impedance analysis (BIA)
Which of the following is not true of dual-energy X-ray absorptiometry?
It is the preferred method for estimating total body water.
Which statement about isokinetic training is true?
It produces little or no muscle soreness compared to other traditional forms of training
Which population subgroup's relative body fat will be systematically overestimated using the two-component model equations?
Black men and black women
Which anthropometric measurement is widely used in prospective studies to identify at-risk individuals?
Body mass index
Body density is defined as
Body mass/ body volume
Excluding all other measurements (e.g. dry weight) and conversion formulas what is determined from the underwater weighing procedure?
Body volume
Resistance exercise training has been shown to improve _____ local muscular endurance
Both absolute and relative
The Bod Pod relies on
Boyle's law
Which of the following statements regarding Bod Pod testing is correct?
Calibration should be performed with the chamber empty and then with a phantom calibration with a 50L calibration cylinder and the client should wear a swimsuit and swim cap for the test
A braking force that resists gravity or decelerates a rapidly moving body segment best describes what muscle action?
Eccentric contraction
Tension developed in the muscle while the muscle is lengthening defines
Eccentric contraction
T or F: 1RM testing is contraindicated for children (<12 years) and older adults
False
T or F: A circuit resistance training program will likely produce the same increase in aerobic capacity as traditional modes of aerobic training (cycling, running)
False
T or F: The recommended procedure for skin fold measurements is to let go of the fold once the jaws of the caliper are placed on the skin.
False
T or F: The warm-up should start with static stretching
False
T or F: Training intensity and training volume are directly related such that as training intensity increases training volume should also increase
False
T or F: a BMI of 30 is equivalent to 30% body fat
False
T or F: despite their widespread use, there i no scientific evidence that creatine monohydrate or HMB, in conjunction with a resistance training program, increases lean mass.
False
T or F: greater strength gains are seen when athletes use only concentric muscle actions during resistance training
False
T or F: the improvements in cardiorespiratory fitness are substantially greater when aerobic exercise is performed in a continuous training bout (without rest intervals) compared to a discontinuous training bout (exercise interspersed with rest intervals) of equal intensity and total work output.
False
T or F: the muscle balance ratio for all agonist and antagonist muscle groupings in the body (elbow extensors and flexors, knee extensors and flexors) is 1:1
False
T or F: weight-bearing aerobic activities (jogging) are just as beneficial as resistance training for development of bone mineral density
False
T or F: when performing a biceps curl with a constant resistance (i.e 25 pounds), the tension produced by the biceps brachii is constant throughout the range of motion
False
T or R: The %HRmax method trends to give a higher value than the %HRR method for a given intensity
False
T or F: research has shown greater gains in muscle hypertrophy from isokinetic resistance than from dynamic constant resistance training
False; from dynamic constant
T or F: the larger the fat-free mass the greater the resistance to the electrical current from BIA.
False; less
T or F: the first step in designing a resistance training program is to implements the acute program variables
False; needs analysis
The traditional two-component model of body composition separates the body into which two components?
Fat and fat-free
The two-component model of body composition divides the body into which two components?
Fat component and fat-free component
When the resistance is less than the muscle force, what is the result?
Concentric contraction
Which of the following statements regarding resistance training program design are correct?
Curl-ups performed on a labile surface increase abdominal muscle activity and coactivation and research suggests that whole-body vibration can be a useful supplement to both older clients and well-trained athletes
Which of the following correctly match the exercise with the activity type?
Cycling indoors (type A); running (type B); swimming (type C); hiking (type D)
Reference measure of body composition are obtained in the laboratory through the use of which measures?
Densitometry and dual-energy x-ray absorptiometry
Free weight are the best used to assess which mode of strength?
Dynamic constant resistance
The YMCA bench press test is an example of
Dynamic muscular endurance
Which of the following tools are used to measure static muscular strength?
Dynamometers and strain gauges
Which is true of delayed-onset muscle soreness (DOMS)?
First noticed 24 to 48 hours after eccentric exercise
Ballistic exercises are commonly used for power training because:
More weight is used, the weight is accelerated throughout the range of motion, and the range of motion increases
The delight is an example of a ______-joint exercise
Multi
What is the ability of a muscle group to exert sub maximal force for extended periods?
Muscular endurance
Which method of body composition assessment is likely to be the most difficult for the client to perform the testing procedure?
Hydrostatic weighing
Training for which of the following requires greatest resistance?
Hypertrophy
When is it suitable or practical to estimate 1RM?
If the client is unaccustomed to lifting heavy loads
During which stage of exercise progression is the rate of progression more rapid and the frequency progressed from 3 to 5 days/wk?
Improvement
Which of the following statements regarding isometric exercise are correct?
This type of training is contraindicated for coronary-prone and hypertensive individuals and strength gains are specific to the joint angle used during training
Which measurements or estimations are necessary for the calculation of body volume using the air displacement plethysmography method?
Thoracic gas volume and body surface area
For exercise performed at the same perceived exertion, which exercise mode produced the highest steady-state heart rate, total oxygen consumption, and rate of energy expenditure?
Treadmill jogging
T or F: Air displacement plethysmography is considered a densitometry method of body composition assessment.
True
T or F: Dynamic strength is measure only at the weakest point in the joint's range of motion when using free weights
True
T or F: For those in the improvement stage of aerobic conditioning, it is recommended that exercise duration or exercise frequency be increased before attempting to increase exercise intensity
True
T or F: Multijoint exercises that involve large muscle groups should be performed before single-joint exercises for smaller muscle groups when designing a resistance training program for a novice lifter
True
T or F: The ACSM recommends an intensity of less than or equal to 50% of 1RM for developing muscular endurance
True
T or F: VO2max can be increased with short-duration, high-intensity interval training; however this popular training method is not effective at reducing CHD risk factors.
True
T or F: anthropometry is recommended over skinfolds for estimating the body composition of obese clients.
True
T or F: as the speed of joint rotation increases, the muscular force decreases
True
T or F: core stability training done on unstable surfaces places an emphasis on developing muscular endurance more than muscular strength or power
True
T or F: despite men often having greater absolute increases in muscle size that women following a resistance training program, the relative (percent change) increase in fiber size is similar between men and women
True
T or F: for moderate exercise intensities, heart rate is linearly related to VO2.
True
T or F: free weights are recommended over variable-resistance machines for determining dynamic 1RM
True
T or F: increased EMG activity in the abdominal muscles has been observed for curl-ups done on a gym ball compared to curl-ups done on a stable surface
True
T or F: isokinetic tests of strength require a slower velocity setting than isokinetic tests of power
True
T or F: muscular strength can be predicted from muscular endurance tests with a reasonable degree of accuracy
True
T or F: short rest intervals are associated with lower force production during subsequent sets
True
T or F: talk tests (the ability to talk while exercising) are related to ventilatory threshold and have been validated as a method for assessing cardiorespiratory exercise intensity
True
T or F: the athlete's training status influences the prescription of exercise load
True
T or F: the general rule for developing muscular endurance as opposed to muscular strength through resistance training is to decrease the intensity but increase the number of repetitions
True
T or F: the muscles do not undergo eccentric contraction during isokinetic resistance training
True
T or F: the taller the client, the greater the impedance to the flow of an electrical current through the body
True
T or F: when training using upper body exercises, one should perform large muscle group exercises (bench press) before small muscle group exercises
True
The exercise intensity at 60% of heart rate reserves (HRR) is thought to be the same as the exercise intensity at 60% of VO2 reserve (VO2R)
True
Estimating body fat percentage from hydrodensitometry is an example of what model of body composition assessment?
Two-component
According to the exercise modality classification system presented in the text, cross-country skiing would be in what category?
Type C
Which type of endurance activities require both skill and average physical fitness?
Type C
how is VO2R calculated?
VO2max-VO2rest
What fitness category would be a 25-year-old female be in if she had the following scores in the dynamic muscular endurance battery test? Arm curl = 12 reps; bench press = 15 reps; 1st pull-down = 10 reps; triceps extension = 10 reps; leg extension = 14 reps; leg curl = 12 reps; bent-knee sit-ups = 10 reps.
Very good
Training ______ equal sets x repetitions x resistance
Volume
Which of the following variables is not likely to affect the underwater weighing procedure?
Whether or not the client uses a nose clip during the procedure
The SAID principle stands for: ___________ adaptations to imposed demands
Specific
Cable tensiometers an strain gauges are associated with which mode of strength measurement?
Static
Which step of the six-step functional exercise progression works multiple muscle groups with increased resistance and core challenge?
Step 5
High-intensity interval training may be better suited for ___________ and __________.
Stimulating short-term improvements and adding variety to the exercise program
What is defined as the maximal force generated in a single contraction at a specified velocity?
Strength for isotonic contractions
Most skinfold prediction equations provide an estimate of
Subcutaneous fat mass
T or F: exercising the antagonistic muscle groups consecutively without rest is termed a
Superset
Which of the following recommendation for skin fold technicians are correct?
Take a minimum of two measurements at each site, of not take the measurements immediately after exercise, and take the measurements in a rotational order rather than take consecutive readings at each site
What are special considerations when using the DXA method?
The distribution of fat is similar for all individuals of each sex, there is a relationship between the sum of skin fold measurements and body density, and age is an independent predictor of body density for both men and women
What is the one disadvantage to the side bridge test?
The test may be terminated due to upper-extremity fatigue or pain
Which of the following is false and therefore not a limitation of concern when using heart rate to assess exercise intensity?
Wireless chest-strap heart rate monitors frequently give erroneous heart rate values
Which of the following are disadvantages to using free weights for testing dynamic muscle strength?
They require a greater need for spotting for safety and proper technique and they require more neuromuscular coordination to stabilize body parts
Age-related loss of muscle strength is
sarcopenia
When training for muscular endurance, approximately how long should interest rest periods be?
short (1-2 minutes)
Handgrip dynamometers can be used to assess
static muscular strength and static muscular endurance
Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion defines
isokinetic contraction
What are the units of measure for body mass index?
kg/m2
Performing repetitions using intentionally slow velocities is associated with ________ force production compared with traditional velocities
lower
Body mass index
of more than 30 kg/m2 is considered to be in the obese category
A gradual increase in the training load is an example of _____________
progressive overload
During the 10-point RPE scale, which range corresponds to moderate intensity?
4-5
When does the pain typically occur in delayed-onset muscle soreness?
24 to 48 hours after exercise
The two-component model of body composition assessment assumes a fat-free body density of
1.10 gcc-1
which of the following would be the most appropriate resistance training program for an 80-year-old client?
2 days/week, 2 sets of 10 to 15 repetitions, 8 to 10 exercises, free weights
For optimal strength gains, each muscle group should be trained
2 or 3 days/week
When training for maximal strength and power, the recommended rest period between sets should be
2 to 3 minutes
Using Bryzycki's prediction equation, estimate a male client's 1RM if he was able to perform three bench presses with 210 pounds
222 pounds
Moderate intensity is defined as ____ METS
3-6
1 MET is equal to approximately
3.5 ml/kg/min
Maximal power output is greatest using a load of:
30-60% 1-RM
Which of the following statements regarding discontinuous training are correct?
ACSM recommends the use of discontinuous training for symptomatic individuals who are able to tolerate only ow-intensity exercise for short periods, because of the intermittent nature of this form of training, the exercise intensity and total amount of work performed can be grater than with continuous training, and discontinuous truing is a versatile method that is widely used with athletes.
Although body fat standards vary slightly with age and activity level, which of the following ranges best represents a recommended healthy body fat percentage for adult women?
Anything less than 20%, no minimal value
Which of the following standardized procedures for anthropometric measurements are correct?
Apply tension to the tap so that it fits snugly around the bod part but does not indent the skin, place the caliper on the bony landmarks and apply firm pressure to compress the underlying muscle, fat, and skin, and for waist, hip, and thigh circumferences, align the tape in a horizontal plane, parallel to the floor
Which of the following would be considered an assistance exercise?
Arm curl
Which two exercises are included in the senior fitness tests to assess the functional muscular fitness of older adults
Arm curl and 30 sec chair stand
As the load increases, the maximal number of repetitions that can be performed ___________
Decreases
Which of the following statements regarding the accuracy of bioimpedance measures is correct?
Dehydration leads to an underestimation of fat-free mass and instruct the client to lie supine for at least 10 minutes before BIA is taken
What phase of the aerobic exercise programs performed between the warm-up and cool-down?
Endurance conditioning (20-60 min) and stretching 910 min or greater)
Exercise prescription can be written using the FIITT-VP principle. Wha does each letter in this acronym represent?
Frequency, intensity, time, type, volume, and progression
When training the lower body during a resistance exercise session, which of the following exercises should be performed first?
Front squats
What type of training has been widely used in physical rehabilitation programs?
Functional training
If athlete A and athlete B do the same amount of work during a deadlift, yet athlete A require more time to complete the repetition, then athlete A:
Has lower power output
Which of the following steps are recommended for 1RM testing of children?
Have the child perform 6 reps with a light load and 3 reps with heavier load before testing
The MET method should be used along with what other two methods in order to ensure that exercise intensity does not exceed safe limits?
Heart rate and rating of perceived exercise
The test battery for an 18-year-old male includes which of the following strength tests?
Knee extension, shoulder extension, and ankle plantar flexion
Which of the following is associated with the greatest post exercise growth hormone concentrations?
Large muscle group exercise and long rest intervals
The quantity of physical activity needed for achieving health benefits or reducing risk of illness is _________ the amount of activity typically prescribed when the goal is to make substantial improvements to cardiorespiratory fitness.
Less than
Increasing intensity while decreasing training volume as the lifter progresses through mesocycles would best describe
Linear periodization model
It is recommended that recreational sports (basketball, soccer racket sports) be incorporated into the aerobic exercise program at what stage of conditioning?
Maintenance stage
Expression of muscular strength requires:
Neurological recruitment of muscle fibers and the ability of the muscle fibers to contract
How long should the client squeeze the handle of a dynamometer during a grip endurance test?
Once, as hard as possible with three separate trials
A spotter should be used for all of the following exercises except
Power clean
Which of the following is a limitation of the waist-to-hip ratio measurement of central adiposity and visceral fat?
Premenopausal women show more of a male pattern of fat distribution than postmenopausal women
When performing resistance truing with youth,
Reduce the resistance for prepubescent children who cannot perform a minimum of 8 reps
Acute program variables influence which of the following:
Resistance training adaptations, magnitude of strength gains, and lactate concentrations
In which periodization model does the client's training intensity decrease as training volume increases between and within cycles?
Reverse linear periodization
Which exercise mode is probably least appropriate for a sedentary individual who is just beginning an aerobic exercise program?
Rope skipping
Which of the following is least important to obtain during a needs analysis?
The athlete's sex
Prescribing exercise intensity using heart rate data is based on which assumption for all three approaches?
The higher the intensity of exercise, the higher the heart rate
Which of the following is incorrect?
The size and number of mitochondria per unit of muscle increase as a result of strength training
Which of the following statements best describes the recommendations for resistance training programs for children?
Training intensity should not exceed 80% of 1RM
