The muscle fiber type recruited for an endurance event, such as a marathon, would be which of the following? - ANSWER Red slow twitch
Which of the following could be a reason that muscles experience atrophy? - ANSWER
...
The muscle fiber type recruited for an endurance event, such as a marathon, would be which of the following? - ANSWER Red slow twitch
Which of the following could be a reason that muscles experience atrophy? - ANSWER Aging process
Where are the rhomboid muscles located? - ANSWER Deep, beneath Traps
Which of the following is a correctly stated agonist/antagonist muscle group? - ANSWER Latissimus Dorsi/Deltoid
Which of the following types of resistance training exercises are BEST suited for the size and strength client? - ANSWER Compound
Which of the following is NOT measured in a skinfold test? - ANSWER Glutes
Fast twitch muscle fibers are taxed most when: - ANSWER Moving heavy weight
What is a primary goal when training an older adult? - ANSWER Improving ADL
When working with a pregnant client it is important to avoid which of the following types of exercise? - ANSWER Exercises in both the prone & supine positions d/t client not being able to lay on stomach or back
What % set intensity is best for your beginner, general fitness client? - ANSWER 60-70%
Which of the following test would be used to assess muscular endurance? - ANSWER Squat Test
When performing a squat, what movement of the hip is occurring? - ANSWER Extension
Neuromuscular failure is most common in which type of training? - ANSWER Ballistic Training - High intensity strength, power, speed and hypertrophy training tend to cause the greatest adaptations in the neuromuscular system
What is the name of the receptor within skeletal muscle that is sensitive to changes in muscle length. - ANSWER Muscle Spindle
Which of the following is NOT a diagnostic fitness assessment test for new clients? - ANSWER Stiff Leg Deadlift Test
The muscular endurance component of a general exercise program should affect as much total muscle tissue as possible. To achieve this, perform 3 to 4 continuous circuits of these 3 suggested movements: - ANSWER Pushing
Pulling
Squatting
A trainer notices that their beginning client has performed poorly on various diagnostic tests relating to balance and coordination. Which of the following is the BEST choice for the trainer to implement based solely on this information? - ANSWER Core Conditioning - Core strength helps with balance
A trainer decides to implement mostly compound movements into a client's program. Which of the following exercises is NOT a compound movement? - ANSWER Seated dumbbell curls
A weight-loss client expresses to her trainer that she would rather not perform resistance training exercises, in order to prevent herself from "bulking up". Which if the following is the BEST way for the trainer to address this situation? - ANSWER Express the importance of resistance training as it pertains to individuals wishing to lose weight
A trainer begins working with a slender 18 year old male client seeking to gain muscle mass. The client informs the trainer that he would like to gain 30 pounds of muscle in the first five weeks of training. Which of the following is the MOST proper response from the trainer in this situation? - ANSWER Inform the client that it will likely take four to six months of training to reach this kind of goal
Which of the following is a contraindication of exercise? - ANSWER Rapid pulse
For the beginner client, whose primary goal is fat loss, the trainer should design an exercise program that includes which of the following: - ANSWER High Rep Range
Low Intensity Aerobic Training
Static stretching should be performed: - ANSWER At the end of the workout
When thinking through a training program for a new client, the trainer should first consider which of the following: - ANSWER How often they can commit to training
Which of the following is the BEST reason for a trainer to re-evaluate a client's program? - ANSWER Client is NOT progressing with the exercise program
A healthy diet should consist of no more than: - ANSWER 20-25%
Which of the following is a contraindication to exercise? - ANSWER Constant light headedness
Which of the following is initially utilized when beginning a session with aerobic activity? - ANSWER Glucose
Which of the following is the only usable fuel source for the brain? - ANSWER Glucose
Ingested protein moves to the stomach where it is acted on by which enzyme? - ANSWER Pepsin
Total Caloric Expenditure is: - ANSWER The estimate of calories needed to sustain daily activity
Prior to creating and implementing a fitness program, a trainer should: - ANSWER Perform a complete health screening
A new, apparently healthy client wishing to improve their cardiorespiratory endurance admits that they smoke a half pack of cigarettes' every day. Which of the following is the BEST way for the trainer to initially address this situation? - ANSWER Casually explain the contraindications of smoking as it relates to performing exercise and how it could impede their results, ask if you can be of any help finding resources that could support them in quitting
A client, who has purchased multiple training sessions in advance, continually arrives at the gym more interested in chatting about personal matters than actually working out. A results-oriented trainer should proceed by: - ANSWER Reminding the client of the dedication required to improve their health and well-being and that their time with you is valuable. Explain to them that you want to help them to get the most out of the time you have together
In addition to medical history, what is the MOST important thing you should talk to a client about? - ANSWER Their personal fitness goals
A client says they want to do an exercise they saw on YouTube that you know is wrong for them, how do you respond? - ANSWER Educate the client on why it's not best for them and then demonstrate an alternative exercise
The Karvonen Formula is used to find which of the following: - ANSWER Exercise heart rate
To remember the measurable components of an exercise training program, use the F.I.T.T. principle, which stands for: - ANSWER Fitness
Intensity
Time
Type
Which of the following is the recommended time to hold a static stretch? - ANSWER 30 Seconds
Training in this rep range will result in the greatest benefit for fat loss and muscular endurance: - ANSWER 20-25 reps
Muscle energy production in the absence of oxygen is known as - ANSWER Anaerobic glycolysis
During the initial assessment of a client, the client informs the trainer that a good friend was once severely injured while performing a barbell squat and they also refuse to perform them. Which of the following would be the BEST alternative exercise for this client? - ANSWER Leg Press using machine
The acute phase of an injury should subside: - ANSWER within the first 24 to 72 hours
Which of the following causes the endurance athlete to "hit the wall?" - ANSWER Glycogen depletion
Which of the choices below is NOT considered smooth muscle? - ANSWER Brain tissue is not smooth muscle
Which of the following two (2) hormones are 'stress hormones'? - ANSWER Growth Hormone & Cortisol
Which of the following is the antagonist to the latissimus dorsi? - ANSWER Deltoid
Weight loss occurs when the body is in a(n): - ANSWER Catabolic State
A muscle group that is directly responsible for the movement of resistance in a given exercise is a: - ANSWER Prime Mover
The sheath of connective, fibrous and elastic tissue that surrounds an entire muscle group is called the: - ANSWER Epimysium
What type of joint is the elbow considered? - ANSWER Pivot & Hinge Joint
The type of joint that is found in both the elbow and knee is referred to as a - ANSWER Hinge Joint
A one leg squat should focus mainly on activating and strengthening the: - ANSWER Gluteus Maximus
This muscle fiber type contracts quickly (in short durations) and is associated with performance in an activity like basketball. - ANSWER Red Fast Twitch
The sternoclavicular (SC) joint is a synovial joint that occurs between the: - ANSWER Clavicle & Sternum
All exercise programs should be based on _______________. - ANSWER Client Goals
The initial aerobic conditioning phase includes low level activity for 10-15 minutes at 60-70% of MaxHR for approximately how long? - ANSWER 4-6 weeks
The majority of energy used during aerobic exercise comes from: - ANSWER Fatty Acids
Where are the Oblique muscles located? - ANSWER Sides of Abdomen
A muscle tissue is specialized to produce tension solely by? - ANSWER Contraction
Performing in rep ranges, at various levels of intensity, is consistent with the _______________ principle. - ANSWER Overload Training
Myosin binds to what protein to create a muscle contraction? - ANSWER Actin
A muscle strength test is generally preformed in which repetition range? - ANSWER 4-6 reps
Which of the following assessments tests for cardiorespiratory condition? - ANSWER 3 minute step test
With a proper diet, what amount of calories from glucose can liver stores provide? - ANSWER 300-400 calories
What is the only form of energy muscles can use? - ANSWER ATP
What determines the energy source your body uses to perform? - ANSWER Exercise intensity & duration
A chemical compound stored in the muscles that aids in replenishing ATP after the initial stores are exhausted is: - ANSWER Creatine Phosphate
The oxidative system is the main energy system during which type of activity? - ANSWER Half Marathon
Which of the following enzymes is responsible for breaking down fats? - ANSWER Lipase
Adipose tissue is: - ANSWER Fat tissue
Identify major health risk factors using: - ANSWER CVD Risk Profile
The following are all exercise recommendations for lean weight gain EXCEPT: - ANSWER performing fewer reps with heavier weight
taking shorter recover time between sets
strength training later in the day
having a workout of shorter duration with high intensity
The majority of energy used during resistance exercise comes from _____________. - ANSWER Energy inside the muscle
When reaching VO2Max during bursts of maximum intensity, the activity does not need to be performed for longer than _____________. - ANSWER 1.5-3 minutes
The standard method for determining exercise target heart rate at any intensity is: - ANSWER Karvonen Formula
Maximum heart rate can also be referred to as: - ANSWER Functional Capacity
Using the Modified RPE scale, the fat loss client should stay at a level of ______________ (plus or minus one level). - ANSWER 2
In the Improvement Conditioning Stage of aerobic progression, duration of the activity should be increased every: - ANSWER 2-3 weeks
A beginning client whose primary goal is fat loss should have an exercise program designed that includes: - ANSWER High rep range
Low intensity aerobic training
Lactic acid is a byproduct of: - ANSWER Anaerobic Glycolysis
In order to evaluate a client's level of fitness, it is recommended that the fitness program be separated into _________ measurable parts. - ANSWER 5
For the purpose of general fitness and stamina, what is the recommended rep range on a 2 day split? - ANSWER 12-15 reps
Nuclei in the muscle tissue cells are embedded in the cell membrane, which is called the ___________. - ANSWER Sarcolemma
Which of the following is the basis of the fluids of living organisms and the MOST essential for sustaining the human body? - ANSWER Water
Communicating to your client the importance of making healthy food choices can BEST be accomplished by educating and encouraging your client to do which of the following? - ANSWER Read food labels
When suggesting that your clients choose fruits and vegetables with the highest levels of vitamins and minerals, suggest produce that is: - ANSWER Fresh
The chronic release of stress hormones often results in which of the following? - ANSWER Increased abdominal fat
A client who has purchased multiple training sessions in advance, continually arrives at the gym late and not ready to workout. What is the best way to communicate your concern to them? - ANSWER Remind the client that their time with you is valuable and necessary in order for them achieve their fitness goals, so they are taking away from themselves if they are late or not ready. Politely explain that you have other clients also and cannot go over their allotted time in order to accommodate for them being late
Which of the following is the best way to make the clients workout most efficient? - ANSWER Focus on compound exercises during workout
A toxic byproduct of gluconeogenesis is? - ANSWER Ammonia
A client continually vents to their trainer about relationship problems and wants the trainers advice. How should the trainer move forward? - ANSWER Tell the client that your not qualified to discuss that.
After the first set of squats in a client's workout, the trainer notices that the client develops a slight limp. How should the trainer respond? - ANSWER Ask the client if they are experiencing pain and adjust accordingly
A client informs their trainer that they want to stop taking their osteoporosis medication and would like a recommendation for an alternative supplement. How should the trainer respond? - ANSWER Recommend the client speak with their physician before starting to take anything new
To determine Target Exercise Heart Rate, using the Karvonen formula, the following 3 variables are required: - ANSWER Resting Heart Rate
Maximum Heart Rate
% Intensity
The following test can be used to assess muscular endurance: - ANSWER Push Up Test
At the skeletal muscle site, in the tendons, this proprioceptive sensory nerve works to prevent muscle injury related to extreme overload. It shuts down the muscle contraction to protect against too much contractile force. - ANSWER Golgi Tendon Organ
While performing a set of preacher curls, a client complains of a popping sound and severe burning sensation in his left wrist. How should the trainer proceed? - ANSWER Apply ice, discontinue upper body workouts and direct client to seek medical treatment
Ideally, for women, fat should not exceed what % of body weight? - ANSWER 25%
When you flex your hip, which muscle does most of the work? - ANSWER Psoas major
The replacement of these vitamins, which are co-enzymes used in proportion to energy expenditure, are important to anyone who is relatively active. - ANSWER B-Complex
Insulin removes _______ from the blood stream for absorption by skeletal muscles. - ANSWER glucose
Lipase are the enzymes responsible for breaking down ________. - ANSWER fats
1 gram of protein has a caloric value of: - ANSWER 4
Which muscle type performs voluntarily: - ANSWER Skeletal muscle
[Show More]
.png)
