1 - 25 Flashcards
Which of the following is not a mineral?
Iron
Zinc
Biotin
Sodium
Calcium
Biotin is correct because this is a vitamin [B7].
Minerals are inorganic substances that help with several functions within the body.
These functions include: controlling water balance, acid-base balance and energy.
Note: the other answers are incorrect because they are minerals.
As a health and fitness professional, what aspect of medical advice is under the scope of practice?
Provide clients with treatments for diseases based on advice
Alter advice based on a client’s progress
Aid clients in following advice
Diagnose conditions based on advise
Aid clients in following advice
is correct because under no circumstances are Health and Fitness Professionals to give, interpret or alter medical advice or treatment other than the exercise prescription based on that advice.
As health and fitness professionals, our job is to aid our clients in following any medical advice and to refer clients for medical advice.
Give clients advice: is incorrect because this is outside our scope of practice.
Provide clients with treatments for diseases based on advice: is incorrect because this violates a Health and Fitness Professional’s scope of practice.
Alter advice based on a client’s progress: is incorrect is incorrect because this is a liability.
Diagnose conditions based on advice: is incorrect because this is outside our scope of practice.
The force of blood acting on the walls of arteries and veins is known as which of the following?
Stroke volume
VO2 max
Heart rate
Blood pressure
Maximum heart rate
Blood pressure
is correct: because this is the measurement of the force of blood against artery and vein walls.
Typically expressed in millimeters of mercury.
Heart rate: is incorrect because this is a measure of the number of times the heart contracts per minute.
Maximum heart rate: is incorrect because this is the maximum number of times a heart can contract per minute.
VO2 max: is incorrect because this is the body’s maximal ability to provide energy via the aerobic pathway.
Stroke volume: is incorrect because this is the amount of [not force] of blood that the heart can pump out with each beat.
Which of the following is not appropriate for a Health and Fitness Professional to perform during an assessment?
Screen for exercise limitations
Identify potential risk factors
Obtain exercise guidelines from a qualified medical practitioner
Diagnose a medical condition
Refer clients to a qualified medical practitioner
Diagose a medical condition:
is correct because fitness assessments provide information and are a method of communication between the personal trainer and client in order to ensure that the client’s health and well-being are monitored and evaluated.
Assessments are not designed to diagnose health or medical conditions but are an observation of a client’s structural and functional status.
Screen for exercise limitations: is incorrect because this is appropriate to perform durig an assessment.
Identify potential risk factors: is incorrect because this isn’t diagnosing a medical condition, it is discovering what physiological limits a client may have and can be referred to a medical professional.
Refer clients a qualified medical practitioner: is incorrect because, although the Health and Fitness Professional is not diagnosing a medical condition, they can identify issues that require further examination.
Obtain exercise guidelines from a qualified medical practitioner: is incorrect because this would be appropriate.
Which of the following statements about characteristics of the most common joint type found in the body is false?
The joint capsule encloses the joint cavity
It allows for very little movement
The joint cavity is lined with a synovial membrane
The joint capsule is fibrous
The articulating surfaces of the bones are covered in hyaline cartilage
It allows for very little movement:
is correct as it is a false statement about the most common type of joint in the body, which is a synovial joint.
Note: This joint type is characterized by a joint capsule between the articulating surfaces of the bones.
Note: This, and other, characteristics allow these joints to be free moving with significant ranges of motion that will absorb shock and reduce friction.
The articulating surfaces of the bones are covered in hyaline cartilage: is incorrect as this is a true statement about synovial joints. The hyaline cartilage serves to reduce friction between the articulating surfaces of the bones and absorb shock.
The joint cavity is lined with a synovial membrane: is a true statment regarding the most common joint found in the body and is therefore incorrect. The synovial membrane is a layer of connect tissue that produces synovial fluid, which has a lubricating function within the joint.
The joint capsule encloses the joint cavity: is incorrect as this is a true statement about synovial joints. Sometimes also known as an articular capsule, consists of an outer, fibrous layer and an inner layer referred to as the synovial membrane.
The joint capsule is fibrous: is incorrect and is a true statement regarding synovila joints. The fibrous outer layer of the joint capsule surrounds the entire joint and is attached to the articulating end of each bone entering the joint.
Which of the following would be incorrect technique for the leg extension exercise?
Keep the back flat against the seat throughout the movement
Allow the buttocks to leave the seat during the downward movement phase
Keep the thighs, lower legs and feet parallel to one another
Lower the pad until the knees are at 90 deree angle
Squeeze the quaddriceps muscles at the top of the movement
Allow the buttocks to leave the seat during the downward movement phase:
is correct because not ensuring the five points of contact during any movement that involves a bench or seat is an indication of incorrect technique.
Note: The leg extension exercise is designed to increase the size and strength of the quadriceps muscles.
Squeeze the quadriceps muscles at the top of the movement: is incorrect because this is preferrred technique for this exercise.
Keep the thighs, lower legs and feet parallel to one another: is incorrect because this represents correct form.
Lower the pad until the knees are at a 90 degree angle: is incorrect because this is correct technique.
Keep the back flat against the seat throughout the movement: is incorrect because this is “maintain five points of contact” and is correct technique.
Which of the following is the most appropriate rest period between sets during plyometric training for a client looking to improve power?
5 minutes
60 seconds
30 seconds
8 minutes
10 seconds
60 seconds:
is correct because when performing plyometrics training to improve speed and power, complete rest is desired.
As the ATP-PC energy system was the dominant energy system, approximately 60-90 seconds would be an appropriate rest time between plyometric sets.
10 seconds: is incorrect because this would not allow the ATP-PC energy system to recover.
30 seconds: is incorrect because this length of time is too short to allow for recovery or the ATP-PC energy system.
5 minutes: is incorrect because this length of time is much longer than what is needed for full recovery of short bursts of activity.
8 minutes: is incorrect because this length of time is well beyond what is needed to recover the ATP-PC energy system.
A Health and Fitness Professional cannot be involved in which of the following nutrition topics with their clients?
Pointing out the nutrients contained in a certain food
Educating about the importance of hydration status
Providing specific meal plans
Suggesting healthy snacks
Discussing food preparation methods
Providing specific meal plans:
is correct because it is out of the scope of practice for a personal trainer.
Note: It is important that personal trainers understand concepts of nutrition and be able to convey that information to their clients.
Note: However, only licensed health care professionals, like Registered Dietitians, can provide individuals nutrition assessments, meal plans and recommendations for nutritional therapy.
Discussing food preparation methods: is incorrect because this falls within the knowledge that personal trainers can share with a client.
Pointing out the nutrients contained in a certain food: is incorrect because this is information that can be shared with a client.
Educating about the importance of hydration status: is incorrect because this falls within a personal trainer’s scope of practice.
Suggesting healthy snacks: is incorrect because this is within the scope of practice of a personal trainer.
When designing a flexibility training session, how much volume [in time] should be included per muscle group?
90 Seconds
60 Seconds
30 Seconds
None of these
120 Seconds
60 seconds:
is correct because for the best results, according to research, a total of 60 seconds per muscle group within a flexibility session is recommended.
Note: This can be accomplished by performing multiple stretches for the same muscle group or by performing the same stretch for multiple sets.
30 Seconds: is incorrect because this total time is too short.
120 Seconds: is incorrect because this is more than what is needed to lead to improvemnts.
90 Seconds: is incorrect because this is too long.
What the number of training days that must occur per week for strength to be maintained, assuming the load is maintained?
One
Two
Four
Three
None of these
One is correct:
because as long as the training intensity or resistance lifting is maintained at the current level, only one training session per week is needed to maintain previous strength levels.
Note: Of course, this is muscle specific; therefore, all muscles must be trained in the weekly session.
Which of the following does the body have limited storage for?
Vitamin A
Vitamin C
Vitamin E
Vitamin D
Vitamin K
Vitamin C:
is correct because it is a water soluable vitamin, which has limited storage capacities because they are not delivered with fats or oils.
Note: Other examples of water soluable vitamins are the B vitamins.
Note: These vitamins are typically associated with carbohydrate foods, such as fresh fruits, breads, cereals and vegetables.
Vitamin E: is incorrect because this is a fat soluable vitamin.
Vitamin D: is incorrect because this is not a water soluable vitamin.
Vitamin A: is incorrect because this is a fat soluable vitamin.
Vitamin K: is incorrect because this is not a water soluable vitamin.
How many different classes of nutrients are available for consumption to aid in body function?
Six
Ten
Two
Four
Three
Six:
is correct because the classes of nutrients includes: carbohydrate, fat, protein, vitamins, minerals and water.
Note: All of these play a vital role in health and well-being of an individual and each has an amount that should be consumed to acheive this.
Four: is incorrect because vitamins and minerals are nutrients in addition to four macronutrients.
Ten: is incorrect because this is too many.
Two: is incorrect because this only includes the micronutrients.
Three: is incorrect because this only includes the nutriens that supply.
Which muscle group is the antagonist during the bench press exercise?
Latissimus dorsi
Quadriceps
Pectoralis major
Pectoralis minor
Anterior deltoid
The latissimus dorsi:
it is correct as it is the antagonist muscle that performs the opposite action of the prime mover.
Though it restricts movement and requires increased force to be applied by the prime mover, it is important for the safety of the agonist and the control of the movement.
Note: Decreased recruitment of the antagonist muscle is a contributor to increased force production when beginning a strength training program.
The pectoralis major is the agonist, or prime mover during a bench press. Therefore this answer is incorrect.
Anterior deltoid: is incorrect. This muscle is a secondary mover during a bench press.
Quadriceps: is incorrect. This muscle serves no function during a bench press other than to stabilize the lower body.
The pectoralis minor is a secondary mover of the bench press exercise. This answer is incorrect.
Which population is the most likely to benefit from creatine supplimentation?
Youth
Elderly individuals
Females
Athletes
Sedentary individuals
Athletes:
is correct because this population often requires high levels of strength and muscle mass.
Note: Creatine supplementation can enhance effort for short, high-intensity activities such as weight lifting.
Females: is incorrect as this population is not always looking to increase muscle mass.
Sedentary individuals: is incorrect because this population doesn’t require enhanced effort for short high-intensity activities.
Elderly individuals: is incorrect because this population doesn’t require enhanced effort for short high-intensity activities.
Youth: is incorrect because not all of this population is looking to increase strength and muscle mass.
In order to restore muscle glycogen and fluid levels after exercise, what nutrient must be consumed in addition to water after exercise?
Fat
Sodium
Protein
Vitamin D
Carbohydrates
Carbohydrates:
is correct because it is quickly digested and absorbed to replace depleted glycogen stores. (Page 404 ACSM Resources)
Note: Consuming 1.5 grams of carbohydrates per kg of body weight is recommended within 30 minutes of completing exercise to maximize glycogen replenishment.
Protein: is incorrect because this nutrient isn’t as quickly digested and absorbed as a carbohydrate.
Fat: is incorrect because this nutrient isn’t quickly digested and absorbed.
Vitamin D: is incorrect because this nutrient doesn’t proved energy.
Sodium: is incorrect because this nutrient doesn’t provide energy.
Which of the following is not a personal barrier to exercise?
Injury
Extrinsic motivation
Exercise knowledge
Lack of time
Bad weather
Bad weather:
is correct because this is an environmental barrier.
Personal barriers are individual level barriers that may be internal or behavioral.
Personal, environmental and social barriers must be identified and overcome to ensure exercise adherence of a client.
Note: Lack of time, extrinsic motivation, injury and exercise knowledge are incorrect because these are personal barriers.
Integrity, innovation and teamwork are examples of what aspect of the business plan?
Description of business plan
Business values
Business vision
Mission statement
Noe of these
Business values:
is correct because these are the behaviors and customer service philosophies that will dictate the actions of the business.
To manage a business effectively, the Personal Trainer must work from a business plan, which should include the creation of a business vision, mission statement and business values, a brief description of business services, the choice of a business model and the listing of operational policies.
Mission statement: is incorrect because this is a sentence or two that describes what the goal of the business is.
Buisness vision: is incorrect because this is an oveall statement of how the business will operate.
Description of business services: is incorrect because this is a detailed list of statements of how the business will operate.
An emergency preparedness policies and procedures does not need to include which of the following aspects?
Regular maintenance of first aid equipment
A manual for writing injury prevention exercise programs
Emergency escape routes
911 calling instructions
CRR and AED certifications
A manual for writing injury prevention exercise programs:
is correct because injury prevention isn’t an emergency situation.
These policies and procedures should be developed by ownership and management of the personal training business and shared with every employee or independent contractor.
Note: Documentation of these is always imperative!
CPR and AED certifications, regular maintenance of first aid equipment, 911 calling instructions and emergency escape routes are incorrect because these should be included with the emergency preparedness policies and procedures.
What are the four “E’s” to consider when considering what to charge a client?
Education, experience, environment and expenses
Expertise, enthusiasm, environment and expenses
Education, experience, enclosure and earnings
Expertise, experience, environment and economics
Evaluation, experience, ecology and expenses
Education, experience, environment and expenses:
is correct because they include all of the factors to consider when deciding on what price to charge.
Note: Completing a market analysis will help determine perceived value in the market place and thus price point.
Note: The four “E’s” is a good framework for market analysis.
What business model involves a personal trainer operating his own business within a larger fitness facility?
Independent contractor
Sole propietor
Facility employee
Limited liability company
Facility owner
Independent contractor:
is correct because in this scenario the trainer is in charge of obtaining their own clients and setting their own hours, but the client pays the larger business, which pays the trainer a percentage.
An independent contractor usually works within, but not for, a larger health club or commercial fitness facility.
Sole proprietor: is incorrect because this trainer works alone, for themselves.
Facility owner: is incorrect because this individual trains the facility’s clients and is paid a standard wage.
Limited liability company: is incorrect because this is the larger corporation, not the trainer themselves.
Exposing a client to the risks of unhealthy eating and a sedentary lifestyle is most effective for which stage of change?
Action
Maintenance
Preparation
Pre-contemplation
Contemplation
Pre-contemplation: is correct because this group is unaware of the benefits of healthy nutrition and exercise. Those in pre-contemplation stage aren’t often seen by personal trainers, and for this group education is the best form of intervention. This information should be basic, easy to understand and supportive. Chapter 7 page 586
Preparation: is incorrect beause this group understands the benefits of the risks of unhealthy eating and a sedentary lifestyle.
Action: is incorrect because this group is taking advantage of the benefits of eating healthy and exercising.
Maintenance: is incorrect because this group is continually reaping the benefits of healthy eating and active living.
Contemplation: is incorrect because this group has been educated of unhealthy eating and a sedentary lifestyle, though they haven’t yet made a plan to change.
A trainer should have basic knowledge of the potential of injuries or complications to which of the following?
Metabolic complications
All of these
None of these
Musculoskeletal injuries
Cardiovascular and pulmonary complications
All of these:
is correct because the trainer should have basic understanding of any major complication that could arise from exercising in order to minimize risk and ensure client safety.
Note: Additionally, all of client’s health history should be discussed during the screeing process.
When can a trainer discuss their client’s private information publically?
Never
Any time the client fails to reach a goal
Only when the client’s family is present
Only if the client is present
Only when given consent
Only when given consent:
is correct because this information is private and can involve a claim if shared without consent.
A personal trainer should never share any private information about their client.
However, a client can give written consent to disclose information publically should the need arise.
Never: is incorrect because the client can give written consent should the need arise.
Any time a client doesn’t reach a goal: is incorrect becaust this information is private.
Only when the client’s family is present: is incorrect because the private information belongs only to the client and cannot be shared even with their family.
Only if the client is present: is incorrect because private information can only be shared with consent, even when the client is present.
Oxygen and vital nutrients are transported throughout the body by which of the following systems?
Lymphatic System
Cardiovascular System
Muscular System
Nervous System
Endocrine System
Cardiovascular System:
is correct because this includes the heart which pumps the blood that carries the oxygen and nutrients.
This is the main function of this system. Chapter 5 page 393
Note: The cardiovascular system also helps to remove wastes, transport hormones and manage fluid loss and body temperature fluctuations.
Musculoskeletal sytem: is incorrect because this system moves the body.
Lymphatic system: is incorrect because although this system transports and delivers, it transports and delivers lymph which contains white blood cells and bile.
Endocrine system: is incorrect because this system creats and regulates hormones.
Nervous system: is incorrect because this system controls and regulates the other systems.
How long should a proper warm-up period last?
3 to 5 minutes
20 minutes
5 to 10 minutes
1 to 3 minutes
60 minutesu
5 to 10 minutes:
is correct because this is enough time to properly increase body temperature, improve ROM, improve muscle function and reduce the possibility of injuries.
Note: Warm-ups are useful to decrease injury risk, improve joint range of motion and increase performance.
1 to 3 minutes: is incorrect because this is too short to obtain the benefits of a proper warm-up.
3 to 5 minutes: is incorrect because this is too short to obtain the benefits of a proper warm-up.
20 minutes: is incorrect because this is too long and is taking time from the more intense aspects of the personal traing session.
60 minutes: is incorrect because this is much too long and takes up the entirety of a typical personal trainng session.
