knes-4660 practice
For novice trainees, how many sets of each resistance training exercise are needed to improve muscular fitness
1
What is the upper limit for protein intake for strength athletes per kg/BW?
1.7 g/kg
When using the original Borg scale (6-20) for the general public, moderate intensity should be maintained between
12-16
Which of the following blood pressure (BP) readings would characterized hypertension in the adult?
140/90
Which of the following is the recommended rest interval between sets of resistance training exercise
2-3 mins
1 mph = ______m/min
26.8
The queens college step test is performed for how long?
3 minutes
Most sedentary people who begin an exercise program are likely to stop within
3-6 months
How many reps should an elderly individual perform on each resistance exercise?
4 reps
The ACSM recommends that exercise intensity be prescribe within what percentage of HR max range
60% and 90%
In the New Dietary Guidelines for Americans 2005, it is recommend that for the general population to sustain weight loss in adulthood that they participate in at least _____ min of daily moderate-intensity physical activity while not exceeding caloric intake requirments
60-90
The ACSM recommends how many reps of each exercise for muscular strength and endurance
8-12
What is the recommended rep range when resistance training adults for general muscular fitness?
8-12
Which of the following are ACSM's guidelines for resistance training exercises in children?
8-15 reps; 2 times per week
If you want your client to exercise at 55-70% of her maximum HR in today's workout and she is 24 yrs old and does not know her observed maximum HR, what HR should be using today
97-123
At what level is high-density lipoprotein considered a risk factor in the development of cardiovascular disease
< 40 mg/dL
After 30 yr of age, skeletal muscle strength begins to decline, primarily because of which of the following
A loss of muscle mass caused by a loss of muscle fibers
If planning a 60-min walk (as opposed to some dynamic/ballistic activity like gymnastics tumbling), when is the most important time to stretch in relation to the walk?
After the cool down
Which of the following are changes seen as a result of regular chronic exercise?
All of the above
Which of the following is an example of how to progressively overload the muscular system via resistance training
All of the above are examples of progressive overload
If a client exercises too much without rest days or develops a minor injury and does not allow time for the injury to heal, what can occur
An overuse injury
Which of the following medications is designed to modify blood cholesterol levels?
Antihyperlipidemias
To determine program effectiveness, psychological theories provide a conceptual framework for assessment and
Application of cognitive-behavioral or motivational principles
To promote weight loss, cardiovascular endurance exercise should be performed for
At least 50-60 mins totaling 300 min/per
At minimum, professionals performing fitness assessments on others should possess which combination of the following?
Cardiopulmonary resuscitation (CPR) and American College of Sports Medicine (ACSM)
Which statement is true regarding physical activity for children?
Children should perform 30 min of moderate intensity and 30 min of vigorous-intensity physical activity on most days of the week
Which of the following best describes PNF technique for stretching?
Contract for 30 sec, stretch for 30 sec
Fitness assessment is an important aspect of the training program because it provides information for which of the following
Developing the exercise prescription
What could be an alternative to the contraindicated, high-risk plough exercise
Double knee to chest
A source of intimal injury thought to initate the process of atherogenesis is
Dyslipidemia, hypertension, turbulence of blood flow within the vessel (all of the above)
Both the Karvonen (HRR) and the straight HR max formulas of calculating target heart rate (THR) begin subtracting variables from a set number. What is this first number used in both formulas
Estimated maximal HR
Reasons for fitness testing of the older adult include
Evaluation of progress, exercise prescription, motivation (all of the above)
Which of the following is not part of the informed consent document?
Explanation of who to hold liable
An important safety consideration for exercise equipment in a fitness center includes
Flexibility equipment to allow for different body sizes
If you prescribe that your client stretch his hamstrings, which flexibility exercise would NOT accomplish this
Forward wall push stretch
When periodizing training for a marathon runner who is doing a long run each Sunday, which is appropriate? Each Sunday run should ___.
Gradually increase in distance weekly with a slightly lower distance Sunday every fourth week or so
Which of the following is considered a negative risk factor for developing cardiovascular disease?
HDL >60
Q can be calculated by multiplying
HR and stroke volume
Limited flexibility of which of the following muscle groups increases the risk of low back pain?
Hamstrings
What muscles does a "standing leg curl" exercise strengthen
Hamstrings and calves
Uncoordinated gait, headache, dizziness, vomiting, and elevated body temperature are signs and symptoms of
Heat exhaustion and stroke
During exercise performed at high altitudes, HR will be _____ at the same rating of perceived exertion (RPE) observed at sea level
Higher
Which of the following risk factors for the for the development of coronary artery disease has the greatest likelihood of being influenced by regular exercise?
Hypertension
Which statement is true regarding resistance training in children?
If a child cannot perform a minimum of 8 reps with good form, the resistance is too heavy and should be reduced
A goal of risk stratification is to:
Increase safety of the exercise prescription
From rest to maximal exercise, the SBP should ________ progressively with an increasing workload, while the DBP should ____________.
Increase; stay the same or decrease slightly
From rest to maximal exercise, the SBP should ____ progressively with an increasing workload
Increases
When exercise training children
Increasing the rate of training intensity more than approximately 10% per week increases the likelihood of overuse injuries of bone
Which of the following components of the exercise prescription work inversely with each other?
Intensity and duration
The ACSM recommendation for intensity, duration, and frequency of cardiorespiratory exercise for apparently healthy individuals includes
Intensity of 60-90% HR max, duration of 20-60 min, and frequency of 3-5 days a week
Feeling good about being able to perform an activity or skill, such as finally being able to run a mile or to increase the speed of walking a mile, is an example of an
Intrinsic reward
Which of the following muscle actions occurs when muscle tension increases but the length of the muscle does not change?
Isometric
Rotation of the anterior surface of a bone away from the midline of the body is called:
Lateral rotation
Which of the following is not part of an emergency plan?
Listing the schedule of each staff member so they can be accounted for
Which of the following personnel is responsible for overall program design as well as implementation of programs
Manager or director
Which of the following is considered the "gold standard" to objectively measure exercise capacity?
Maximal exercise test using metabolic cart (indirect calorimetry)
As a result of regular exercise training, which of the following is NOT affected during maximal exercise
Maximal heart rate
Rotation of the anterior surface of a bone toward the midline of the body is called
Medial rotation
Regular exercise will result in what chronic adaptation in cardiac output during exercise at the same workload?
No change
A measure of muscular endurance is
Number of curl-ups in 1 minute
Which of the following conditions is characterized by a decrease in bone mass and density, producing bon porosity and fragility
Osteoporosis
Which grouping lists the 3 training principles that you need to consider when prescribing exercise for individuals
Overload, specificity, progression
Which mode would be inappropriate for most elderly (older) individuals
Plyometrics as part of a health club class
For adults with arthritis, which of the following apply?
Progression in duration of activity should be emphasized over increased intensity, physical activity should be completed at the same time every day, avoid all joint movement during periods of acute flares and inflammation (all of the above)
Which of the following types of muscle stretching can cause residual muscle soreness, is time consuming and typically requires a partner
Proprioceptive neuromuscular facilitation (PNF)
The informed consent document
Provides an explanation of the test to the client
A method of strength and power training that involves an eccentric loading of muscles and tendons followed immediately by an explosive concentric contraction is called
Pylometrics
Following an acute musculoskeletal injury, the appropriate action calls for stabilization of the area and incorporating the RICE treatment method. RICE is the acronym for which of the following
Rest, Ice, Compression, Elevation
The degenerative loss of muscle mass, and thus, strength due to reduced physical activity and aging is known as _________.
Sarcopenia
While assessing the behavioral changes associated with an exercise program, which of the following would be categorized under the cognitive process of the Transtheoretical Model
Self-reevaluation
Which of the following is NOT true regarding the psychological benefits of regular exercise in the elderly?
Stimulate appetite
What is the planning tool that addresses the organization's short and long-term goals; identifies the steps needed to achieve the goals; and gives the time line, priority and allocation of resources of each goal?
Strategic plan
When working with an individual with diabetes, what should you have on hand at all times
Sugar
Which of the following should a pregnant woman avoid during her second and third trimester?
Supine crunches on the floor
For higher intensity activities,
The risks of orthopedic and cardiovascular complications is increased
The Health Belief Model assumes that people will engage in a behavior, such as exercise when
There is a perceived threat of disease
Exercise adherence is increased when
There is a social and health care provider support for the individual, a regular schedule of exercise is established, muscle soreness and injury are minimal, individualized, attainable goals and objectives are identified (all of the above)
What is the purpose of agreements, releases and consent forms
To inform the client of participation risks, as well as the rights of the client and the facility
Which activity/activities below is/are considered as activities of daily living (ADL)
Transferring (walking)
Which of the following terms represents an imaginary horizontal plane passing through the midsection of the body and dividing it into upper and lower portions?
Transverse
Which of the following represents more than 90% of the fat stored in the body and is composed of a glycerol molecule connected to three fatty acids?
Triglycerides
Which of the following is an absolute contraindication to exercise?
Unstable angina
RER is defined as:
VCO2/VO2
What is not a muscular endurance test?
Vertical jump
Which would NOT be a special consideration for exercise prescription in individuals with arthritis
Vigorous, highly repetitive exercise should be encouraged in order to strengthen connective tissues at the joint
Which of the following vitamins are we most likely to store in excess?
Vitamin A
In prevention of osteoporosis, it is important to regularly perform what kinda of exercises
Weight-bearing
A MET is defined as:
a metabolic equivalent or the caloric consumption of an individual while at rest
Which of the following would not terminate a maximal or sub-maximal exercise test in a low-risk adult
a slight decrease in diastolic pressure
For every one metabolic equivalent (MET) increase in exercise intensity during sub-maximal exercise, systolic blood pressure (SBP) should increase
approx. 10 mmHg
Which resistance exercise would strengthen both the biceps and latissimus dorsi muscles?
chin-ups
Which of the following are changes seen as a result of regular, chronic exercise
decreased HR at rest, increased stroke volume at rest, no change in Q at rest (all of the above)
In the term "arthritis" the prefix 'arth" stands for ____ and the suffix "itis" stands for ____
joint, inflammation
Which of the following resistance training exercises is an example of a multijoint exercise
leg press
At 6-MET intensity, an individual who has a 10-MET maximal capacity fitness level would be at an intensity classification of what?
moderate
What at-home, single exercise using on's own body weight as resistance could be performed to strengthen the chest and triceps?
push-ups
In regards to the biomechanics of running, velocity is equal to:
stride length (cycle length) x stride rate (cycle rate)
What exercises should be avoided after the first trimester for a pregnant woman
supine position exercises
When exercise training older adults, one should?
use a low initial workload, use small workload increments, be concerned of balance issues (all of the above)
Where is the correct placement of the abdominal fold for skin fold assessment?
vertical fold; 2 cm to the right of the umbilicus