201 - 225 Flashcards
Where and how does gas exchange occur between the outside air and the bloodstream?
Alveoli and diffusion
Capillaries and osmosis
Capillaries and diffusion
Alveoli and active transport
Alveoli and osmosis
Alveoli and diffusion: is the correct answer.
During respiration air is drawn through the upper respiratory tract and down the brachii and bronchioles tract before finally reaching the alveoli.
At this structure gas echange occurs between the outside air in the lungs and the bloodstream through diffusion [transfer through pressure gradients].
Alveoli and osmosis: is incorrect.
The location is correct, but gas does not travel via osmosis, water does.
Capillaries and diffusion: is incorrect
Gas is exchanged between the bloodstream and cells at the capillaries and diffusion, not the bloodstream and outside air.
Capillaries and osmosis: is incorrect
Gas is not exchanged between the bloodstream and outside air in the capillaries and gas is not exchanged via osmosis.
Alveoli and active transport: is incorrect
Gas is exchanged between the bloodstream and outside air at the alveoli, but gas exchanged via diffusion is a passive not active process.
A client with misaligned joints due to poor posture is unable to develop maximal tension during an exercise. What phenomenon may explain this situation?
Length-tension relationship
All or none principle
Force-couple relationship
Force-velocity curve
Newton’s first law
Length-tension relationship:
is correct as it describes an optimal muscle length at which the potential for actin and myosin binding is greatest.
When the joints are misaligned, the muscle may not be able to reach its optimal length.
Either the muscle is shortened and the actin and myosin is already in maximum overlap and no further movement between the filaments can occur, or it is lengthened and the overlap is significantly reduced.
All or none principle: discribes the phenomenon in which all of the muscle fibers of the motor unit will contract or none of them will. This phenomenon is not related to posture any way and is incorrect.
Force-couple relationship is synergistic actions of muscles that surround a joint to produce movement. This relationship is dependant on the structure of the joint and the pull of the muscles, not positions of them and is therefore incorrect.
Newton’s first law states that an object will stay at rest or motion unless acted upon by an external force. This does not relate to posture and the ability to produce force within a muscle and is incorrect.
Force-velocity curve shows an inverse relationship between muscle contraction speed and the maximum force that can be produced at that speed. This relationship does not take into account joint positions and makes this answer incorrect.
Which of the following is the most essential for fat loss to occur?
Caloric deficit
Increased protein intake
Decreased fat intake
Increased vegetable consumption
Smaller, more frequent meals
Caloric deficit:
is correct because this would require body fat to fuel the extra energy needs.
Helping clients lose weight is a complex issue that has many physiological, psychological, emotional and social components.
Most studies have show that the best long term results have come from combining a consistent exercise program with a moderate daily caloric deficit.
Decreased fat intake: is incorrect because this may not necessarily result in a caloric deficit.
Increased vegetable consumption: is incorrect because this may not necessarily result in a caloric deficit.
Smaller, more frequent meals: is incorrect because this may not necessarily result in a caloric deficit.
Increased protein intake: is incorrect because this may not necessarily result in a caloric deficit.
A client has a average daily energy expenditure of 2,500 calories. What must his daily caloric intake be in order to lose 10 pounds over the next five weeks?
1,7500 Calories
2,250 Calories
1,000 Calories
1,500 Calories
2,000 Calories
1,500 calories:
is correct because a total caloric deficit of 3,500 calories must occur to lose one pound of fat.
To lose 10 pounds, a total caloric deficit of 35,000 calories is needed over 5 weeks, or 35 days.
Therefore a daily caloric deficit of 1,000 calories is needed. Indicating that this client must consume approximately 1,500 calories per day for this weight loss to occur.
1,000 Calories: is incorrect because this is the deficit that is needed, not the intake.
2,000 Calories: is incorrect because this intake would result in half of the fat loss goal.
2,250 Calories: is incorrect because this intake would result in a quarter of the fat loss goal.
1,750 calories: is incorrect because this caloric intake is too high.
Which biomechanical response occurs during the gait of a client who has sprained their ankle?
Hip hike to account for affected limb
Stance phase of two limbs are not equal
Exaggerated knee and hip flexion of unaffected limb
Pelvis is lateraly rotated
Weight bearing on lateral edge of foot
Stance phase of two limbs are not equal:
is correct because stance is much shorter duration on affected side affect due to the pain.
The swing phases will be unequal as well.
Normal walking gait includes both a stance and a swing phase that each other.
Hip hike to account for affected limb: is incorrect because this is observed in those with leg length discrepancies.
Pelvis is lateraly rotated: is incorrect: is incorrect because this is a symptom of inadequate dorsiflexion.
Exaggerated knee and hip flexion of unaffected limb: is incorrect because this often occurs with a leg length differenc.
Weight bearing on lateral edge of foot: is incorrect: is incorrect because this is a symptom of inadequate dorsiflexion.
During the upward phase of the squat, which movement of the knee and hip is taking place?
Extension
Flexion
Abduction
Adduction
Internal rotation
Extension:
is correct as this is a sagittal plane movement in that it results in an increase in the joint angle.
As the body moves upward during a squat, the joint angles of the knee and hip increase, thus producing extension.
Flexion: is incorrect as this is a sagittal plane movement in that it results in an decrease in the joint angle. The upward motion of a squat is an increase in the hip and knee joint angle.
Abduction: is incorrect because it is a frontal plane movement. Squat involves sagittal movement of the hip and knee.
The frontal plane movement of adduction is incorrect. Squat involves sagittal movement of the hip and knee.
Internal rotation: is incorrect. This movement occurs in the transverse plane and the knee and hip move in the sagittal plane during a squat.
Which of the following foods has the highes glycemic index?
Beef
Bread
Carrot
Yogurt
Chickpea
Bread:
A personal trainer can use which of the following strategies to help improve a client’s self-efficacy?
Isolate oneself
None of these
Provide distractions
Indentify barriers
Acess social support
Acess social support:
is correct because this will increase the aid and assistance of others to reach a client’s goals.
Other strategies to improve self-efficacy are to teach clients to over come barriers and regulate exercise behavior.
These will also improve motivation and self-worth.
Identify barriers: is incorrect because these barriers must be overcome as well.
Isolate oneself: is incorrect because accessing social support is more likely to improve self-efficacy.
Provide distractions: is incorrect because removing distractions is more effective.
Performing push-ups, lunges, sit-ups, biceps curls and triceps push-downs alternatively with small rest periods is an example of which type of training?
Circuit training
Mechanical training
Spot training
Power training
Flexibility training
Circuit:
is correct because this is characterized by alternating upper and lower body exercises and are performed with minimal intervening rest periods.
This method is also used when the goal is to improve cardiorespiratory endurance.
However, it is not used for that pupose as frequently as conventional aerobic exercise training.
Power training: is incorrect because this typically involves Olympic or other explosive lifts or plyometric exercise.
Michanical training: is incorrect because this type of training is not associated with exercise.
Spot training: is incorrect because this is not a type of exercise training.
Flexibility training: is incorrect because these are not flexibility exercises.
What action could lead to a ACSM personal trainer having their certification revoked?
Not practicing as a personal trainer
Obtaining another certification
All of these
Failing to attract any clients
Conduct that goes against set principles
Conduct that goes against set principles:
is correct because this is a direct violation of the mission of the ACSM.
This decision would be made by the executive council of the ACSM committee on certification and registry boards.
Ensuring that every personal trainer is aware of the principles of the ACSM and provide best practices is imperative.
Failing to attract any clients: is incorrect because this is not a violation of ethics.
Not practicing as a personal trainer: is incorrect because this is not against the ACSM’s principles.
Obtaining another certification: is incorrect because this is a form of continuing education.
All of these: is incorrect because most of the answers would not lead to having a certification revoked.
Where can a personal trainer train potential clients?
In a client’s home
All of these
Private fitness facility
Commercial fitness facility
Outdoors
All of these:
is correct because an individual with adequate knowledge and personal skills can make a living in any fitness setting.
Where the exercise takes place is not as important as the ability to attract clients and get them great results while maintaining a customer-centered mindset.
Commercial fitness facility: is incorrect because, although this is an appropriate place to train clients, a good personal trainer can apply their services anywhere.
Outdoors: is incorrect because, although this is an appropriate place to train clients, a good personal trainer can apply their services anywhere.
In a client’s home: is incorrect because, although this is an appropriate place to train clients, a good personal trainer can apply their services anywhere.
Private fitness facility: is incorrect because, although this is an appropriate place to train clients, a good personal trainer can apply their services anywhere.
What is the first step during the selection process of hiring a personal training team as a manager?
Comparing resumes to job description
Interview candidates
Conduct role playing situations with the candidates
A team interview with the candidate
None of these
Comparing resumes to job description:
is correct because this allows ranking of the candidates compared to the hiring model.
Performing this step will help limit the number of candidates to graduated to the interview step of the selection process.
It is recommended that multiple interviews occur to select a final candidate.
Interview candidates: is incorrect because this is the second step of the hiring process.
Conduct role playing situations with the candidates: is incorrect because this should occur during the second interview.
A team interview with the candidate: is incorrect because this should occur during the third interview.
None of these: is incorrect because comparing resumes is the correct answer.
Which of the following should not be included in the resume when applying for a personal trainer position?
Important and relevant skills
Family members as references
All relevant work experience
Formal education and certifications and continuing education courses
Correct spelling and grammar
Family members as references:
is correct because this is unprofessional and does not indicate being valued by others.
A resume is a selling tool that outlines a fitness professional’s education, skills and experience.
Former managers, supervisors, mentors and college professors are more appropriate references.
Correct spellig and grammar: is incorrect because this would indicate intelligence and attention to detail.
All relevant work experience: is incorrect because this indicates acquire skills.
Formal education and certifications and continuing education courses: is incorrect because this demonstrates relevant knowledge.
Important and relevant skills: is incorrect because this indicates the ability to perform the task.
In a fitness facility, who must be certified in CPR and AED use?
Management only
Any staff responsible for working directly with exercise participants
At least half of the personal trainers
Facility owner only
Every staff member
Any staff responsible for working directly with exercise participants:
is correct because this will keep any individual who may require these emergency procedures close to those who can help.
As evidence of professional competency, personal trainers should keep CPR, first aid and AED certifications current.
Personal trainers shoud proactively familiarize themselves with any affiliated organizations emergency plan and be ready to impement the plans procedures in case of emergency.
Every staff member: is incorrect because it is not mandatory for those who don’t train clients to have these certifications.
Management only: is incorrect because these individuals are not always readily available to a client who need an emergency procedure.
At least half of the personal trainers: is inocorrect because every personal trainer should be certified.
Facility owner: is incorrect because this individual is not always on the premises.
What is the recommended amount of personal liability insurance a trainer should carry at all times?
5 million
2 hundred thousand
1 million
2 million
3 million
2 million:
is correct because this provides enough extra protection should a lawsuit or insurance claim be made.
Personal liability insurance will protect assets of a personal trainer.
The ACSM recommends that a personal trainer should carry their own insurance even if health facility cover them.
1 million: is incorrect because this may not be enough protection if a lawsuit or insurance claim is made.
5 million: is incorrect because this more than likely needed when facing a lawsuit or insurance claim.
3 million: is incorrect because this is slightly more than what is needed.
2 hundred thousand: is incorrect because this is much less than what is needed to protect oneself.
To avoid an injury with free weights, what must a personal trainer constantly be looking for?
Load
Fatigue
All of these
Personal bests
Number of repetitions
Fatigue:
is correct because injury incidence increases exponentially when the client is performing free weight exercises when tired.
Other steps that a personal trainer can reasonably make when a client is using free weights is to communicate with the client about their fatigue level and to progress loads conservatively.
Injuries are more likely to occur with novice exercisers.
Number of repetitions: is incorrect because this is not something a personal trainer can look for.
Load: is incorrect because the progression of load is the more important aspect to be aware of.
Personal best: is incorrect because safety is more important than achievement.
All of these: is incorrect because only one option is correct.
Which of the following is not a form of nonverbal communication with clients?
Height
Posture
Exercise demonstration
Eye contact
Physical appearance
Height:
is correct because this is not a movement, gesture or body position and cannot be manipulated or controlled.
What someone is thinking or feeling is often shown through body language and the face.
Small movements of the lips and eyes, physical appearance, posture, gestures, movements and body position are all forms of nonverbal communication that can be perceived by a client as positive or negative.
Physical appearance, eye contact, exercise demonstration, and posture are incorrect because they are forms of nonverbal communication.
Which of the following statements about client confidentiality is true?
The health insurance portability and accountability act [HIPAA] always extends to personal trainers
To protect client confidentiality, personal trainers should not keep written notes
All of these
Testimonials can be used for marketing without client consent
Written authorization is required to release any client information
Written authorization is required to release any client information:
is correct because failing to obtain this may result in litigation.
Personal trainers should keep written documentation of all forms and session notes.
However, a system should be in place that provides for and protects the complete confidentiality of user records and meetings.
The health insurance portability and accountability act [HIPAA] always extends to personal trainers: is incorrect because this only applies when the personal trainer works as a covered health care provider.
Testimonials can be used for marketing without client consent: is incorrect because written consent is required for the release of this information.
To protect client confidentiality, personal trainers should not keep written notes: is incorrect because these are needed for risk reduction.
Which of the following sets of forms can be used to prove the safety and effectiveness of a personal trainer’s exercise program?
Par-Q
Fitness assessment
Health history questionnaire
Incident report
Progress notes
Progress notes:
is correct because these notes can be used to show improvements, note any injuries or other issues and provide a framework for continued success.
After appropriate documentation is secured to ensure safety of the trainer program and the client’s progress within the program are needed.
Health history questionnaire: is incorrect because this gives no information about the exercise program.
Incident report: is incorrect because this only gives information if an incident has occurred, a program may be unsafe and ineffective without an incident.
Par-Q:is incorrect because this document gives no information about the exercise program.
Fitness assessment: is incorrect because this exercise program is not shown in this document.
When is it appropriate for a trainer to recommend a client seek medical advice after a training session?
When the client isn’t making progress
When the client can’t run the mile without stopping
When an injury has occurred
When the client can’t lift heavy weights
If a client skips a training session
When an injury has occurred:
is correct because the diagnosis and treatment of injuries is outside the scope of a personal trainer.
Operating outside the scope of practice is a liability.
In addition to injuries, a trainer should also refer a client to see a doctor if a medical condition worsens during training or new signs and symptoms of health conditions arise.
When the client isn’t making progress: is incorrect because this is not a medical condition.
When the client can’t lift heavy weights: is incorrect because lack of strength is not a reason to see a doctor unless this is a change in normal function.
When the client can’t run the mile without stopping: is incorrect because, unless this is a new condition, lack of aerobic fitness is not a medical condition.
Which of the following is a specific role of an ACSM personal trainer?
Assign meal plans for clients
Demonstrate safe and effective methods of exercise
None of these
Follow published exercise recommendations
Implement exercise leadership in any client
Demonstrate safe and effective methods of exercise:
is correct because this is an important role of a personal trainer.
The most important role of a personal trainer is to reduce the risk of exercise for every client while helping them obtain the benefit.
Personal trainers can also aid and motivate clients to live a healthier lifestyle.
Implement exercise leadership in any client: is incorrect because an ACSM professional would ensure clients obtain medical clearance when needed.
Assign meal plans: is incorrect because this is outside a personal trainers scope of practice.
Follow published exercise recommendations: is incorrect because a personal trainer should be able to write appropriate exercise recommendations for a client.
What is the lean body mass of a 180 lb, 35 year old female client witha body fat percentage of 22%?
40 lbs
134 lbs
140 lbs
158 lbs
160 lbs
140 lbs:
is correct because.
To determine lean body mass:
180 x 22% [body fat] = 39.6 lbs [fat mass] - 180 lbs total weight = [lean body mass] of 140.4 lbs
In link below see: “measuring up” & “do the math”
http://www.livestrong.com/article/498130-the-formula-to-calculate-fat-mass-lean-muscle-mass/
158 lbs: is incorrect because the % number was subtracted from the body weight, which is not how lean mass is calculated.
134 lbs: is incorrect because the lean mass was not calculated properly.
40 lbs: is incorrect because this number represents the fat mass of the client.
160 lbs: is incorrect because this number represents a lean mass with half of the fat mass still included.
Which of the following training types is not intended to improve power?
Olympic weight lifting
Sprint drills
Medicine ball exercises
Plyometrics
High velocity resistance training
Sprint drills:
is correct because this type of training is utilized to improve speed, not power.
Muscular power production is used in various movements in sports, work and daily living.
Power is the ability to produce force in a short amount of time.
Olympic weight lifting: is incorrect because this is an exercise type used to improve power.
High velocity resistance: is incorrect because this is an exercise type used to improve power.
Plyometrics: is incorrect because this is an exercise type used to improve power.
Medicine ball exercises: is incorrect because this is an exercise type used to improve power.
Which of the following characteristics cannot be attributed to fast twitch muscle fibers?
Increased phosphorylation of creatine phosphate
Increased fat oxidation
Increased rate of tension development
Generate large amounts of force
Increased anaerobic metabolism
Increased fat oxidation:
is correct because this would occur in a muscle with more mitochondria, like type I fibers.
No single type of muscle fiber possessed the characteristics that would allow optimal performance across this continuum of physical challenges.
Rather muscle fibers possess certain characteristics that result in relative specializations.
Increased rate of tension development: is incorrect because this is a characteristic of type II muscle fibers.
Increased anaerobic metabolism: is incorrect because this is a characteristic of type II muscle fibers.
Generate large amounts of force: is incorrect because this is a characteristic of type II muscle fibers.
Increased phosphorylation of creatine phosphate: is incorrect because this is a characteristic of type II muscle fibers.
Failing to provide safe premises as a personal trainer is an example of breaking which area of law?
Landlord law
Criminal law
Litigation
Tort law
Negligence law
Tort law:
is correct because this is the area of law that regulates civil wrong doing.
Any business owner who allows people to enter upon land or into a building is required to provide a reasonably safe environment under theories of tort law.
The area of tort law that regulates these issues is termed “premises liability”.
Litigation: is incorrect because this is a legal action, not an area of law.
Negligence law: is incorrect because this is not an area of law.
Criminal law: is incorrect because this is not an area of law that this situation falls under.
Landlord law: is incorrect because this is not an area of law.
