101 -125 Flashcards
Which of the following is the least healthy form of lipids?
Polyunsaturated fats
Trans fats
Monounsaturated fats
All of these
Saturated fats
Trans fats: is correct because they have been shown to increase LDL cholesterol, decrease HDL cholesterol and increase one’s chance of heart disease, stroke, and type II diabetes. Trans fats [also known as hydrogenated fats] are formed through the process of hydrogenation, which adds hydrogen to unsaturated fatty acids to make them harder at room temperature and increase shelf life.
Monounsaturated fats: is incorrect because these do have some positive health consequences.
Saturated fats is incorrect because, although they are not healthy in abundance, they are not as dangerouse as trans fats.
Polyunsaturated fats is incorrect because these lower blood cholesterol.
All of these: is incorrect because most fats, other than trans fats, have some health benefits.
During which of the following aspects of training does the adaptation process take place?
Rest periods
Warm-up
The last set
During the heaviest set
Recovery
Recovery: is correct because during this phase the body can return to homeostasis and super compensate to prepare for future stressors.
Note: for an athlete to derive the maximum benefits from a subsequent training session, it is essential that recovery is included in the training program.
Note: in addition, post exercise carbohydrate intake is crucial to replacing depleted muscle and liver glycogen stores.
The last set: is incorrect because the body is not in recovery during this period.
Warm-up: is incorrect because the body has not received the stimulus that it is supposed to recover from.
Rest periods: is incorrect because these are rests within the training session and further stresses will occur.
During the heaviest set: is incorrect because the body does not adpat while it is being stressed.
Which of the following muscle groups, due to its structure in relation to joints, can produce the most tension throughout the range of motion?
Back muscles
Calf muscles
Hamstring muscles
Triceps muscles
Chest muscles
Hamstring muscles: is correct because this muscle is bi-articular, meaning it spans two joints. In many instances, the length of the muscle stays within 100% to 130% of the resting length. As one side of the muscle shortens, the other side lengthens, maintaining a near constant overall length.
Calf muscles: is incorrect because this muscle is a mono-articular muscle.
Chest muscles: is incorrect because this muscle only crosses one joint.
Triceps muscles: is incorrect because this is a mono-articular muscle.
Back muscles: is incorrect because these muscles only cross one joint.
What is the easiest method of determining hydration levels?
Urine color
Urine frequency
Level of thirst
Using pH strips
Urine amount
Urine color: is correct because this visual is simple and can give immediate and accurate feedback.
Note: when it is dark, dehydration is a concern. Hydration levels are adequate when urine is light yellow or clear.
Note: preventing dehydration is important as rehydration takes time and is associated with decreased performance.
Level of thirst: is incorrect because this stimulus is delayed.
Using pH strips: is incorrect because this method is complicated and has a cost.
Urine amount: is incorrect because collection is not a simple task.
Urine frequency: is incorrect because this has no bearing on hydration levels and can be inaccurate.
Which is not a musculoskeletal injury?
Fractures
Lacerations
Sprains
Strains
Contusion
Lacerations: is correct because this is an injury to the skin, also known as a cut.
Note: A trainer expected to understand the basic musculoskeletal injuries and/or signs and symptoms of these injuries.
Note: Some of them fall within the basic first aid treatments.
Sprains: is incorrect because this is an injury to the ligaments.
Fractures: is incorrect because this is an injury to the bone.
Strains: is incorrect because this is an injury to the muscle or tendon.
Contusion: is incorrect because this is a possible injury to a muscle.
Which of the following nutrition guidelines applies only to those looking to gain lean body mass?
Increase protein intake
Take advantage of post-workout window of opportunity
Achieve a positive caloric balance
Eat a wide variety of foods
Eat frequent meals
Achieve a positive caloric balance: is correct because a positive caloric balance is a nutrition guideline unique to increasing lean mass.
Note: those attempting to gain lean muscle mass follow many of the same guidelines as those looking to improve health, performance or fat loss.
Eat frequent meals: is incorrect because this guideline applies to many different goals.
Increase protein intake: is incorrect because this can be applied to a variety of goals.
Take advantage of post-workout window of opportunity: is incorrect because this guideline can be used for a variety of applications.
Eat a wide variety of foods: is incorrect because this is a healthy habit that can be adopted by everyone.
This nervous system includes the brain and the spinal cord?
Parasympathetic nervous system
Central nervous system
Peripheral nervous system
Autonomic nervous system
Sympathetic nervous system
Central nervous system: is correct as it consists of the brain and the spinal cord. Its primay function is to coordinate the activity of all parts of the body, including the somatic and autonomic functions.
The peripheral nervous system: is incorrect. This nervous system contains all of the nerves and ganglia outside of the brain and spinal cord.
The autonomic nervous system: is the body’s involuntary nervouse system and exists within both the central and peripheral nervous system. Therefore, this is incorrect.
The sympathetic nervous system: is incorrect. This part of the autonomic nervous system is concerned with the fight or flight aspect.
The parasympathetic nervous system: is incorrect. This division of the autonomic nervous system is concerned with the other aspects of unconscious process, resting and digesting.
Which of the following individuals is most likely to adhere to exercise?
Someone whose goal is to lose 10 pounds
Someone whose goal is to fit into a contain outfit
Someone who values his or her quality of life
Someone who is extrinsically motivated
Someone who wants to look better
Someone who values his or her quality of life: is correct because this is an indication of self-worth.
A client’s self-worth may also be related to his or her reasons, or motivations, for participating in exercise.
Research suggests that individuals who value themselves and their quality of life more so than weight loss or changes in appearance [i.e have high levels of self-worth and have intrinsically motivated goals] are more likely to adhere to exercise.
Someone whose goal is to lose 10 pounds: is incorrect because this is an indication of self-worth.
Someone whose goal is to fit into a certain outfit: is incorrect because this is an extrinsically motivated goal.
Someone who wants to look better: is incorrect because this does not indicate a high level of self-worth.
Someone who is extrinsically motivated: is incorrect because this will not lead to increased exercise adherence.
Which of the following is not a function of protein?
Hormone synthesis
Energy supply
Enzyme synthesis
Lowering blood cholesterol
Nurtrient transportation
Lowering blood cholesterol: is correct because this is a function of healthy fats.
Proteins are made up of amino acids that are lined together by peptide bonds, and have a variety of functions.
Mainly, it is the building block of the body and is in the structure of our tissues, enzymes and hormones.
In addidtion, it is involved in nutrient transport, aids in acid-base fluid balance and can be used as a source of energy.
Enzyme synthesis: is incorrect because protein can perform this function.
Energy supply: is incorrect because protein can perform this function.
Nutrient transportation: is incorrect because protein can perform this function.
Hormone synthesis: is incorrect because protein can perform this function.
Which risk management strategy is considered the first line of defense?
Informed consent
Facility care and maintenance
Client assessments
Written policies and procedures
Carry professional liability insurance
Written policies and procedures: is correct because this minimizes the likelihood that the personal trainer would fail to demonstrate that he/she exercised reasonable care under the circumstances.
These policies and procedures should meet industry standards and guidelines and maintain detailed written records that document compliance with these policies.
This will go a long way to denying negligence if needed.
Informed consent: is incorrect because this is considered the second line of defense.
Carry professional liability insurance: is incorrect because this is considered the third line of defense.
Facility care and maintenance: is incorrect because this is a risk management strategy that should fall under the policies and procedures.
Client assessments: is incorrect because this should be one of the policies and procedures.
Other than ensuring that the training surface is dry, what can a personal trainer do to eliminate falls during an exercise session?
Clean the equipment before the session
Warn clients of potential tripping hazards
Ask clients to store any equipment that won’t be in use during the session
Lay out all the equipment that will be used throughout the session
Store equipment that is not in use
Store equipment that is not in use: is correct because this will remove tripping hazards from the training floor. Regardless of the training setting, specific storage places should be designated for equiment so items are not left where people can trip over them. Different typed of equipment require different types of storage.
Warn clients of potential tripping hazards: is incorrect because this only minimizes risk of tripping over an object, removing that object will ensure tripping does not occur.
Ask clients to store any equipment that won’t be in use during the session: is incorrect because this is not a client-centered approach.
Clean the equipment before the session: is incorrect because, although routine cleaning is important, this task will not decrease the risk of falls.
Lay out all the equipment that will be used throughout the session: is incorrect because this adds to the number of hazards on the training floor.
What type of equipment must be used in a fitness facility to reduce the likelihood of litigation?
Properly maintained equipment
Private grade equipment
Repaired equipment
Commercial grade equipment
New equipment
Commercial grade equipment: is incorrect because this is equipment is designed to withstand the wear and tear of multiple users.
Note: law suits have occurred because facilities using home grade equipment.
Note: regularly serviced commercial equipment is necessary to reduce risks.
Private grade equipment: is incorrect because this is not meant to hold up to a lot of use.
New equipment: is incorrect because this does not designate whether this is cmmercial grade.
Properly maintained equipment: is incorrect because it does not designate the quality of the equipment.
Repaired equipment: is incorrect because it is unknown if the equipment is commercial grade.
Which of the following statements is false regarding industry guidelines relating to matters of facility and equipment setup, inspection, maintenance, repair and signage?
They encourage proactive safe behavior
They minimize risk
They can protect the liability of a personal trainer
They prevent injuries
They are bound by law
They are bound by law: is correct because these standards and guidelines do not have any legal force behind them.
Note: however, they can be introduced as evidence via expert testimony of the personal trainer’s duties and/or adherence to the standard of care.
Note: keep in mind that the law does not envision that accidents never happen; standards exist to eleminate preventable injuries.
They encourage proactive safe behavior: is incorrect this is a true statement.
They minimize risk: is incorrect because this is a true statement.
They can protect the liability of a personal trainer: is incorrect because this is a true statement.
The informed consent form ensures which of the following for a client?
A platform for future liability of the personal trainer
Has full knowledge of the tests to be performed
Has supplement advice where needed
Has full nutritional guidance
Has full consent into the trainer’s background
Has full knowledge of the tests to be performed: is correct because the informed consent provides knowledge about everything that will occur with the personal trainer.
Note: a informed consent form basically affords the client full access to everything pertaining to exercise tests in which the client may participate and subsequent exercise prescription.
Note: the client also then releases the trainer of liability.
Has full consent into the trainer’s background: is incorrect because this isn’t covered in the informed consent form.
Has full nutritional guidance: is incorrect because this isn’t covered in the informed consent form.
Has supplement advice where needed: is incorrect because this isn’t covered in the informed consent form.
A platform for future liability of the personal trainer: is incorrect because consent is used to release the personal trainer from liability.
Finding a niche within the fitness profession marketplace includes all except which one of the followng aspects?
Client training needs
Potential income of the niche
Positive approach of fitness professional
Client gender
Correlation between niche and skill set of the fitness professional
Positive approach of fitness professional: is correct because this is involved across all niches.
Note: finding a niche requires insight into various client types and training needs; whether these needs are in line with the trainer’s knowledge and experience; and the potential size, marketability and compatibility of the market.
Client gender: is incorrect because this may be an aspect niche.
Client training needs: is incorrect because this is involved in finding a niche.
Potential income: is incorrect because this is an important aspect of choosing a niche.
Correlation between niche and skill set of the fitness professional: is incorrect because this is essential with choosing a niche.
In evaluating a negligence claim, which of the following is not an element that a plaintiff must prove in order to prevail in a lawsuit?
Duty
Damages
Breach of contract
Breach of duty
Proximate cause
Breach of contract: is incorrect because this aspect has not occurred as a result of negligence.
Note: the four elements that have to be proven are: duty, breach of duty, proximate cause and damages.
Note: a personal trainer can avoid litigation by reaching established standards and a safe premise and service.
Duty: is incorrect because this is one of the four elements that must be proven.
Breach of duty: is incorrect because this is one of the four elements that must be proven.
Proximate cause: is incorrect because this is one of the four elements that must be proven.
Damages: is incorrect because this is one of the four elements that must be proven.
Which training standard that should be set by the personal training manager does not decrease risk within the training facility?
Keeping written documentation
Establish a dress standard
Maintain CPR certifications
Ensure personal trainers give clients ther undivided attention
Emphasize scope of practice with personal trainers
Establish a dress standard: is correct because this is a measure of professionalism, not a decrease risk.
Note: this dress standard can also serve as a form of advertising to current and potential members.
Note: settng standards will ensure safety and improve customer service.
Ensure personal trainers give clients their undivided attention: is incorrect because this is a standard that decreases risk.
Keeping written documentation: is incorrect because this is a standard that decreases risk.
Emphasize scope of practice with personal trainers: is incorrect because this is a standard that decreases risk.
Maintain CPR certifications is incorrect because this is an important aspect of risk reduction.
Which of the following is the best potential client to approach and offer training services?
All of these
Acquaintances
Previous clients
Sedentary individuals
Healthy individuals
All of these: is correct because eliminating any population from being a potential client is a mistake.
Note: anybody can benefit from personal training services in order to look or feel better, perform at a higher level, improve health and quality of life, prevent disease and reduce chronic pain.
Sedentary individual: is incorrect because, although a good choice, it is not the the only population to seek out.
Healthy individuals: is incorrect because, although a good choice, it is not the the only population to seek out.
Acquaintances: is incorrect because, although a good choice, it is not the the only population to seek out.
Previous clients: is incorrect because, although a good choice, it is not the the only population to seek out.
Which of the following is not a reason for failing to close a sale with a potential client?
Not enough value built into the cost
Not asking for the sale
Building too much value
Customer not having the means to pay for the sale
Not developing a strong relationship
Building too much value: is correct because building value is an important aspect of sales.
Note: most sales don’t happen for one of four reasons: failure to build value, failure to develop rapport, failure to ask for the sale and client inability to pay for sale.
Note: the first three are controllable by the personal trainer.
Note: when sales do not occur, the key is to remember that the “no” is only temporary, not indefinite.
Customer not having the means to pay for the sale: is incorrect because this is a common reason for failing to close a sale.
Not developing a strong relationship: is incorrect because this is a common reason for failing to close a sale.
Not asking for the sale: is incorrect because this is a common reason for failing to close a sale.
Not enough value built into cost: is incorrect because this is a common reason for failing to close a sale.
Which of the following is not a method of ensuring client safety?
Referring a client to a physician if aware of an undiagnosed risk factor
Programming a specific exercise to treat pain
Treating a client who was cut on a piece of equipment
Maintaining a current CPR certification
Not beginning training before receiving and reviewing a health-history questionnaire
Programming a specific exercise to treat pain: is correct because this is outside the scope of a personal trainer.
Note: ensuring client safety is essential to a personal trainer. Steps such as maintaining a current CPR and AED certification, only performing duties within one’s scope and referring out whenever needed aids in maintaining a safe environment for your clients.
Treating a client who was cut on a piece of equipment: is incorrect because performing first aid is important to keep a client safe.
Maintaining current CPR certification: is incorrect because this is imperative to keeping a client safe.
Referring a client to a physician if aware of an undiagnosed risk factor: is incorrect because this increases the health and safety of the client.
Not beginning training before receiving and reviewing a health-history questionnaire: is incorrect because this decreases the risk of a client.
What’s the name of the form that trainers should use to document an accident?
Incident report
Action report
Informed consent
Event summary
Incident summary
Incident report: is correct because this is a legal document that provides a uniform way of documenting incidences for liability purposes.
Note: every personal trainer should utilize an incident report for their business.
Note: Gyms and other professional establishments use these forms to document occurrences.
Event summary, action report and incident summary are incorrect because these are not the name of the document.
Informed consent: is incorrect because this document is used to educate the client of what will occur during exercise testing and training sessions.
Which piece of equipment is most appropriate when performing a body composition measurement?
Scale
Tape measure
Bycicle ergometer
Skinfold calipers
Stop watch
Skinfold calipers: is correct. Body composition measurement involves determining the amounts fat mass and fat free [muscle, connective tissue, bone and organs] in the body.
Note: This can be measured through skinfold [with calipers] bioelectical impedence or underwater weighing.
Note: skinfold measurement can be very accurate if performed by a qualified technician with quality calipers.
Scale: is incorrect because it only measures mass but does not distinguish whether this mass is fat or fat free tissue.
Tape measure: is incorrect because, although it can help determine distribution of mass it cannot measure body composition.
Stop watch: is incorrect because it measures time, not body composition.
Bycicle ergometer: is incorrect because it does not measure body composition.
Putting chains on the ends of a barbell during a bench press adds which of the following forms of resistance?
Concentric resistance
Velocity resistance
Dynamic resistance
Isodynamic resistance
Variable resistance
Variable resistance: is correct because this involves an ascending strength curve to the movement where the force needed to move the object is less at one point than another.
Note: Enhancing an exercise with chains or bands on the weighted implement adds variable resistance to the exercise.
Note: chains or bands also adds an additional stability component.
Dynamic resistance: is incorrect because this indicates that the weight of the implement changes through the movement, the weight of the chains remains constant, just the amount of chain being lifted changes.
Isodynamic resistance: is incorrect because this references weighted implements such as barbells or dumbbells, not chains.
Velocity assistance: is incorrect because this indicates resistance that is velocity dependant.
Concentric resistance: is incorrect because this indicates resistance that involves only one type of contraction.
Bill and Sarah have both followed a strength program for several years. What is the most likely difference between these two clients?
Bill will have a higher amount of relative strength than Sarah
Sarah will be able to produce more force than Bill
Bill will have greater force output per kg of mass gains than Sarah
Bill will have greater gains in relative power than Sarah
Bill will have greater muscle mass than Sarah
Bill will have greater muscle mass than Sarah: is correct because of the hormonal difference between the genders.
Note: the greatest difference between training adaptations and abilities of males and females is related to muscle size.
Note: relative is equal when the training status of the two genders is the same.
Bill will have greater force output per kg of mass gains than Sarah: is incorrect because these gains are neurally based.
Bill will have a higher amount of relative strength than Sarah: is incorrect because males and remales with equal training will have the same relative strength.
Bill will have greater gains in relative power than Sarah: is incorrect because when power is compared to lean mass, males and females are equal.
Sarah will be able to produce more force than Bill: is incorrect because Sarah is likely to have less absolute strength due to less muscle mass.
How long should trainers keep records of their client’s medical history?
1 year
2 years
3 to 5 years
20 years
Indefinitely
3 to 5 years: is correct because this will ensure that they are available if a previous client returns.
Note: this is an ACSM recommendation, this is also beneficial if an existing client decides to stay with a trainer for an extended period of time.
1 year: is incorrect because this is too short a period and those records may be needed after that time.
2 years: is incorrect because the records may still be needed after this time period.d
Indefinitely: is incorrect because these records require storage and overhead that may affect service of current or recently departed clients.
20 years: is incorrect because this is too long a time period and is unnecessary.
