personal training domain 1
An uncomfortable rhythm of heart beats or forceful heart beats
Palpitations are BEST defined as:
Lactate
A proper cool-down allows the body to help remove ________.
syncope
"Passing out", loss of consciousness or fainting
Dorsiflexed position for 60 seconds
A 48-year-old female client has very tight gastrocnemius muscles. To facilitate permanent changes in the length of these muscles, in what position should the foot be placed and for what duration?
Design an exercise program that progresses gradually in intensity and duration
A 53-year-old female has family history of a heart attack (father at age 72). If she wishes to participate in moderate-intensity exercise, you should:
A 42-year-old female client who has lumbar lordosis (This client is not at any risk threshold for age or health condition. Thus, training may begin immediately without medical clearance.)
A Personal Trainer may begin immediately training which of the following clients
A 42-year-old female client who has lumbar lordosis
A Personal Trainer may begin immediately training which of the following clients?
No-show
A Personal Trainer-Client Agreement must include which of the following policies that also assists with motivation?
Closed pack
A joint is the most stable when it is in which of the following positions?
Prevent ischemia of the heart.
A key benefit of a proper warm-up is that it may:
Frontal
A lateral lunge is performed in which plane of movement?
Multiple planes.
A low to high diagonal chop using a medicine ball takes place in:
Irregular
A lumbar vertebrae is an example of a ________ bone.
Pain that occurs with exertion or exercise.
A manifestation of coronary artery disease is:
concentric
A muscle generates enough force to overcome an external resistance and SHORTEN. This is known as which type of action?
Isometric
A muscle maintains constant force without any change in joint angle. This is known as which type of action?
Decrease, decrease
A physiologic adaptation to aerobic conditioning in untrained individuals will result in a/an ________ in resting heart rate and a/an ________ in exercise heart rate at a submaximal effort.
Flexion; extension
A posterior pelvic tilt produces lumbar ________ and an anterior pelvic tilt produces lumbar ________.
Dynamic
A standing pendulum leg swing is considered what type of stretch?
Excessive drop in blood pressure.
Abruptly stopping exercise can cause:
A combination of moderate to vigorous exercise involving major muscle groups, 30 to 60 minutes per session, 3 to 5 days per week.
According to the 2013 ACSM Guidelines, significant health benefits can be achieved with ________.
Gain a better understanding of the client in order to facilitate rapport and program design
Active listening allows a Personal Trainer to do which of the following effectively?
Leg extension
An example of an open chain exercise is the:
Body is erect, feet together, upper limbs positioned at the side of the body, palms of the hands facing forward, thumbs facing away from the body, fingers extended
Anatomical position of the human body is when the body is in which of the following positions?
Congestive heart failure
Ankle edema may be indicative of which of the following?
6 months.
Approximately 50% of people who start an exercise program will drop out within the first:
Contemplation.
Because of recent death in his family, a client begins to consider beginning an exercise program. This is known as:
Determine and establish neutral pelvic position.
Before you design an abdominal exercise program for a client you should FIRST:
Extension; sagittal
Concentric contraction of the triceps brachii muscle causes ____________ in the _____________plane.
Orthostatic hypotension
During pregnancy, resistance and flexibility exercises in the supine position should be avoided to prevent which of the following?
Flexed
During the concentric phase of a hamstring curl, the hamstrings are __________.
Quadriceps, hamstrings
During the concentric phase of extension at the knee joint, the ________ work as an agonist and the ________ work as the antagonist.
supinated
During the contraction phase of a bicep curl, the palms are ___________.
Capillaries
Exchange of blood gases and other nutrients within various tissues occur in the ____________.
Hip joint
Flexion, extension, adduction, abduction, internal rotation, and external rotation are possible joint actions found in the:
A physically active 55-year-old female
Given the following complete health and medical history, which client has one risk factor?
150
Health and fitness benefits occur with at least ______ minutes a week of moderate-intensity physical activity.
Lower mortality rates
Higher levels of cardiovascular fitness are associated with:
Medical Clearance Form
If a client must see a physician prior to starting a moderate-intensity exercise program, which of the following should be completed both by the client and physician?
Prediabetes
Impaired glucose tolerance is consistent with which of the following?
Increased capillary density (Increased capillary density increases blood supply to active muscles thereby increasing muscular endurance.)
Improvements in muscular endurance are a result of:
Shifted over the base of support
In a sit-to-stand movement, where is the center of gravity?
Moderate soreness
Individuals reporting ________ following resistance training should significatnly reduce the overload and volume and increase the amount of rest.
Pain that occurs in the lower extremities during walking and disappears after stopping.
Intermittent claudication refers to:
The convexity of the spinal curve is posterior.
Kyphosis is defined as:
ischemia
Lack of blood supply
the convexity of the spinal curve is anterior.
Lordosis is defined as:
Lengthen the lever arm; more difficult
Marti is performing unilateral standing calf raises with a dumbbell held in the ipsilateral hand. You cue her to stand up tall and lean back slightly while performing the exercise to ________ and make the exercise ________, thereby increasing efficiency.
Horizontal adduction (Movement toward the midline of the body in the transverse plane is usually used to describe horizontal humerus movement when the shoulder is flexed at 90°.)
Movement toward the midline in the transverse plane describes which term?
A one-time maximal force that may be exerted and is localized to a joint or muscle group.
Muscular strength is defined as:
Push-up plus off a wall -> shoulder IR/ER -> seated DB press
Patrick has shoulder impingement syndrome. He has been referred to you by a physical therapist for strengthening of his shoulder complex and to begin first with a closed chain exercise. Which progression is MOST appropriate?
Increased force requirements of the quadriceps
Performing a squat with a board placed under the heels results in which of the following?
Rapid breakdown of muscle tissue
Rhabdomyolysis is a clinical pathology that is characterized by ________.
He is incorrect in his approach and rationale, as he should be training using a constant repetition speed to maximize muscle work.
Ron is training for leg muscle hypertrophy on the squat. He believes that by utilizing an explosive, rapid repetition speed he will increase the amount of work he is doing and thus "overload his quads better." He wants to know if his rationale is correct. Which of the following is the MOST accurate response?
Sagittal
Running is done predominately in what plane of movement?
Lateral deviation of the spine.
Scoliosis is defined as:
Minimize the amount of trunk flexion at the start of the concentric phase.
Sean is performing barbell squats with the intent of building up his quadriceps muscles. To make the quadriceps perform MORE work and INCREASE the efficiency of the exercise, he should:
Nervous system
Strength gains during early phases of resistance training are largely due to changes in the:
The adaptation will be specific to the demands that the exercise places upon the individual.
The SAID (Specific Adaptations to Imposed Demands) Principle indicates that:
Left atrium and left ventricle
The _________ is responsible for collecting blood from the lungs and pumping it to the body.
sagittal
The elbow can performs movements in which plane?
Dorsiflexion; talus (An ankle joint is in a dorsiflexed position which is considered a "closed pack" position since there is maximal congruency of the joint surfaces [talus and calcaneus] and maximal tautness of the joint capsule and ligaments.)
The foot's most stable position is in __________ due to the overall shape of the __________.
Posterior tibial compartment
The gastrocnemius, soleus, and plantaris are located in which lower leg area?
Lower trapezius and pectoralis minor
The muscles that depress the scapulothoracic joint are the:
Medial
The muscles that function to adduct the hip joint are collectively in which area of the hip?
Heart rate and stroke volume
The products that make up cardiac output are:
Saddle
The thumb is classified as a ________ joint.
Distal
The ulna bone is ________ to the humerus bone.
Nasal cavity, nose, and pharynx
The upper respiratory tract consists of ________.
Upward; upward
The upper trapezius causes ________ rotation of the scapula and the lower trapezius causes ________ rotation of the scapula.
extended; flexed
To fully stretch the quadriceps, the hip joint must be ________ and the knee joint ________.
Past exercise performance
What is the MOST influential source of self-efficacy information related to exercise?
Provide dynamic stability during humeral motion
What is the rotator cuff's primary role at the shoulder joint?
0.88
What is the waist-to-hip ratio threshold at which a female client's health is considered at risk?
Abductors
What muscle group is strengthened when a client performs side-lying leg lifts?
Midline of the body
When looking at postural alignment from a posterior view, the vertical line should pass through the ________.
Right ventricle
Where does blood flow immediately after passing through the tricuspid valve?
informed consent
Which document acknowledges an "assumption of risk" with regard to the participation in physical activity?
ATP and creatine phosphate
Which energy system is utilized for a 100-meter sprint?
Gluteus maxmimus and hamstrings
Which group of muscles function to extend the hip joint?
Adduction
Which joint movement occurs in the frontal plane?
Adduction (The frontal plane divides the body from the anterior to posterior. Any movement that is parallel to this plane, such as a adduction, occurs in this plane.)
Which joint movement occurs in the frontal plane?
Internal rotation
Which joint movement occurs in the transverse plane?
internal rotation
Which joint movement occurs in the transverse plane?
Elevation of the of the scapula (With the exception of tilt, all other movements of the scapula occur in the frontal plane. Note that elbow flexion and hip flexion occur in the sagittal plane and supination occurs in the transverse plane.)
Which movement occurs in the frontal plane?
Internal and external obliques
Which muscles function to rotate the lumbar spine?
1-RM squat
Which of the following BEST assesses lower-body muscular strength?
Compression of the tendons in the subacromial space with shoulder joint motion
Which of the following BEST describes shoulder impingement?
Seated calf raises emphasize the soleus muscle, while the standing calf raise emphasizes the gastrocnemius muscle.
Which of the following BEST describes the primary difference between standing and seated calf raises?
Setting a few attainable short-term goals
Which of the following BEST fosters exercise adherence and progression toward the client's goal?
Dorsiflexion of the ankle
Which of the following actions takes place in the sagittal plane?
An overweight individual does not value the benefits of exercise
Which of the following best defines the precontemplation stage?
An overweight individual does not value the benefits of exercise (The precontemplation stage is consistent with not being aware of needing to change behavior or the benefits of such change.)
Which of the following best defines the precontemplation stage?
30° anterior to the frontal plane
Which of the following best describes the scapular or caption plane?
Arteriovenous oxygen difference
Which of the following cardiac variables will increase as a result of regular aerobic training at a submaximal effort?
"Heaviness"
Which of the following common characteristics are reported by those experiencing symptoms consistent with coronary artery disease?
F = ma
Which of the following concepts, if applied, makes resistance training easier to perform?
124 mg·dL-1
Which of the following fasting blood glucose levels are indicative of prediabetes?
Supraspinatus, teres minor, subscapularis, and infraspinatus
Which of the following groups of muscles describes the rotator cuff?
Endurance exercise training
Which of the following increases functional capacity and may relieve symptoms of coronary artery disease?
Goals bring focus and energy toward the desired behavior
Which of the following is MOST accurate regarding Goal Setting Theory?
Scapulothoracic
Which of the following is NOT considered a true joint?
Increased exercise threshold for the onset of disease signs and symptoms
Which of the following is a chronic benefit of regular cardiovascular exercise?
High-density lipoprotein 60 mg·dL-1
Which of the following is a negative risk factor?
Regular exposure to tobacco smoke
Which of the following is a positive risk factor?
Thigh
Which of the following is a similar site for both a male and a female when performing a 3-site skinfold test?
Reduced blood flow to the gut
Which of the following is an acute response to exercise?
Provides relief of symptoms
Which of the following is an endurance exercise training adaptation that benefits those with coronary artery disease?
Tarsal
Which of the following is an example of a short bone?
Pectoralis major
Which of the following is considered the prime mover for both shoulder flexion and shoulder horizontal adduction?
Prevents blood pooling in the extremities
Which of the following is the MOST important rationale for a cool-down phase?
Word of mouth
Which of the following is the MOST powerful method of marketing to potential clients?
Client Intake Form
Which of the following is utilized to obtain critical client information?
Cartilage
Which of the following is/are a resilient, semi-rigid form of connective tissue that reduces the friction and absorbs some of the shock in synovial joints?
cartilage
Which of the following is/are a resilient, semi-rigid form of connective tissue that reduces the friction and absorbs some of the shock in synovial joints?
Glenohumeral
Which of the following joints favors mobility over stability?
Isokinetic
Which of the following muscle actions controls the movement and maintains a constant speed throughout the range of motion?
Serratus anterior and pectoralis minor
Which of the following muscles are involved in protraction of the scapulothoracic joint?
Serratus anterior
Which of the following muscles is BEST suited to prevent scapular winging?
Serratus anterior (Winging of the scapula results from weakness or dysfunction of the serratus anterior.)
Which of the following muscles is BEST suited to prevent scapular winging?
Levator scapulae
Which of the following muscles is superior to the latissimus dorsi?
Waist of 36 inches for females
Which of the following profiles is considered a risk factor with respect to obesity?
Waist of 40 inches for males
Which of the following profiles is considered a risk factor with respect to obesity?
Plyometric training
Which of the following provides for an ideal stress on the bone to promote positive adapations in the bone?
Isometric muscle contractions
Which of the following should be avoided in hypertensive clients?
Pelvic stabilization forces the lumbar muscles to be the primary trunk extensors, thereby providing the overload stimulus for strengthening.
Which of the following statements is the MOST accurate regarding strengh training in the lumbo-pelvic region?
Self cognitive theory
Which of the following theories of behavior change places a great emphasis on the client's thoughts and feelings?
Over-developed anterior deltoid
Which of the following would MOST likely lead to impingement syndrome?
Over-developed anterior deltoid (The anterior deltoid is often more developed than the posterior deltoid in most individuals and may lead to postural abnormalities [shoulder forward and internally rotated] and may be related to impingement.)
Which of the following would MOST likely lead to impingement syndrome?
Looking away from the client frequently to prevent staring while sitting with good posture and a slight forward lean
Which of the following would help a Personal Trainer develop rapport with a client during the initial interview?
Muscle hypertrophy
Which outcome is most likely when performing a safe and effective resistance training program 2 to 3 times a week for 3 months?
Subscapularis
Which rotator cuff muscle internally rotates the shoulder joint?
Teres minor and infraspinatus
Which rotator cuff muscle(s) externally rotate the shoulder joint?
Cycling
Which sport is performed primarily in the aerobic-oxidation system?
Unable to externally rotate the shoulder joint past 60°.
While supine, your client performs range of motion on the shoulder joint. She displays tightness in the infraspinatus and teres minor. You were led to this conclusion since the client was:
Reschedule the appointment, and underscore the importance of having all forms completed and signed before the first training session.
You client forgets to bring the service introduction packet but is dressed appropriately for exercise. You should:
kyphosis
You observe a long outward curve of the thoracic spine with an exaggerated curve. This postural deviation is known as:
Decrease by 10% (Cardiovascular exercise will have a chronic effect of lowering a client's submaximal heart rate over time.)
Your client has been performing cardiovascular exercise for 30 to 60 minutes, 3 times per week. During your 3 month assessment you would expect her submaximal heart rate to:
Rhomboids and mid-trapezius
Your client needs to strengthen her scapular retractors to enhance her scapulothoracic stability. Given this need, you should strengthen which of the following muscles?
Neural adaptations
Your client notices that he is able to perform several resistance exercises with more weight and a few more repetitions after the first two weeks of training. Which of the following BEST explains these training effects?
Health/Medical History Evaluation, Medical Clearance Form, and Informed Consent
Your new client is ready to start training next week. You provide her with a service introduction packet which must include, at a minimum, which of the following forms?
Design an exercise program that starts at a lower intensity.
Your potential 37-year-old client is on medication to control her hypertension and wishes to start a moderate-intensity exercise program. She has no other risk factors. You should:
Systolic blood pressure
____________ is the pressure exerted on the arterial wall during the ventricular contraction phase.
Dorsiflexion
bending of the foot or the toes upward
RPE; resistance; ROM
the intensity of work is represented by ________, amount of force is represented by ________, and displacement is represented by ________.
