26 - 50

Question 1

What is the main purpose of spotting an exercise?

To increase the number of repetitions that can be performed

To improve the relationship between personal trainer and client

To prevent injury

To increase the amount of weight that can be lifted

To make the client look good

Answer 1

Prevent injury: is the correct answer because this ensures that the lifter is assisted if needed and the set can be stopped if form breaks down.

Note: A good personal trainer who is good enough to assist any lifter, knows how to position himself to effectively spot every exercise.

To increase the amount of weight that can be lifted: is incorrect because this may increase the likelihood of injury for the client.

To improve the relationship between personal trainer and client: is incorrect because although the spotting may improve trust, the most important aspect is to prevent injury.

To increase the number of repetitions that can be performed: is incorrect because this action may increase the likelihood of injury.

To make the client look good: is incorrect because the goal is their safety, not their appearance.

Question 2

The guidelines for which warm-up activity include carrying out 5 to 10 repetitions for each movement, progressively increasing the ROM on each repetition, increasing the speed of motion on subsequent sets, and contracting the muscles while moving through the ROM.

Free weight exercises

Static stretching

PNF stretching

Dynamic stretching

Ballistic stretching

Answer 2

Dynamic stretching: is correct because this involves 5 - 10 repetitions of increased range of motion. There are also precautions for dynamic stretching. One should move progressively through the ROM, move deliberately but avoid bouncing and should not sacrifice good technique for additional range of motion.

Static stretching: is incorrect because these stretches are held for time.

PNF stretching: is incorrect because these stretches don’t include increased speed of movement.

Free weight exercises: is incorrect because these don’t involve increased range of motion or speed throughout the set.

Ballistic stretches: is incorrect because these stretches begin with fast movements.

Question 3

When should a comprehensive fitness assessment take place when consulting with a new potential client:

During the first appointment

After a medical history and other general subjective information is gathered

Prior to recording a medical history

During a follow-up appointment

Before any subjective questionning occurs

Answer 3

After a medical history and other general subjective information is gathered: is correct because risk to the client must be limited as much as possible. Page 787 ACSM Resources

The comprehensive fitness assessment involves objective data collection of various aspects of the individuals physiology, anthropometry, posture, and cardiorespiratory and strength performance.

Note: These tests may be difficult or dangerous for certain clients and it is the responsibility or the Health and Fitness Professional to understand this.

During the first appointment: is incorrect because a health history and medical clearance must be obtained to determine risk before performing any physical assessments.

During a follow-up appointment: is incorrect because this does not indicate that a medical clearance and healh history have been obtained.

Before any subjective questioning occurs: is incorrect because the subjective questioning may identify risk factors that may alter which assessments are performed.

Question 4

Specific incidents or situations that can cause an individual to act are called which of the following?

Goals

Obstacles

Barriers

Remedies

Triggers

Answer 4

Triggers: is correct because these can affect behavior.

Triggers are specific incidences or situations that cause an individual to act.

Such triggers need to be identified in order for a client to overcome their barriers to success as these triggers can often evolve into patterns of detrimental behavior.

Obstacles: is incorrect because these are social, personal or environmental problems that need to be overcome.

Goals: is incorrect because these are an outcome to aspire to.

Remedies: is incorrect because this is a solution to a problem or issue.

Barriers: is incorrect because these are social, personal or environmental problems that need to be overcome.

Question 5

The study of the body’s responses and adaptations to the stress of exercise is referred to as which of the following terms?

Exercise anatomy

Anaerobic studies

Biomechanics

Exercise physiology

Aerobic studies

Answer 5

Exercise physiology: is correct because this is a scientific approach to better understanding how the human system changes as a result of exercise and conditioning.

It is the study of how the body responds and adapts to the stress of exercise. Page 372 ACSM resources

Anaerobic studies: is incorrect because this would only be how the body reacts to one type of exercise.

Aerobic studies: is incorrect because the body reacts differently to many types of exercises.

Biomechanics: is incorrect because this is how the body moves and exerts and absorbs force.

Exercise anatomy: is incorrect because anatomy refers to the location and structure of cells, tissues and organs, not how these respond and adapt.

Question 6

Body mass index is limited when used with athletes because it does not consider which of the following physical parameters?

Fat mass and percentage of body fat throughout the body

Fat free mass and fat distribution

Lean body mass and distribution throughout the subcutaneous regions

Limb strength descrepancies and bone density

Blood lipids and tryglyceride levels

Answer 6

Fat free mass and fat distribution: is correct because athletes may have large amounts of fat free mass and differing fat distributions than the general population.

Note: Most BMI research was performed on the general population. In large heterogenous samples, BMI is correlated with fat mass and % body fat.

Fat mass and percentage of body fat throughout the body: is incorrect because athletes tend not to have large amounts of fat mass.

Lean body mass and distribution throughout the subcutaneous regions: is incorrect because fat mass is calculated by measuring the subcutaneous region in every individual.

Blood lipids and tryglyceride levels: is incorrect because these are not measured to calculate BMI.

Limb strength descrepancies and bone density: is incorrect because these are not BMI calculations.

Question 7

An athlete is looking to improve their endurance with ephedrine. Which of the following substances will increase the effectiveness of ephedrine?

Insulin

Androstenedione

Caffeine

Creatine

Beta blockers

Answer 7

Caffeine: is correct because ephedrine has been shown to improve aerobic endurance performance, but only when consumed in combination with caffeine.

This ergogenic aid has also been used for weight loss as an appetite suppressant.

No scientific evidence is available for the efficacy of ephedrine in improving athletic performance.

Creatine: is incorrect because this ergogenic aid has no effect on aerobic performance.

Insulin: is incorrect because this is not used as an ergogenic aid.

Beta blockers is incorrect because this ergogenic aid decreases aerobic performance.

Androstenedione: is incorrect because this ergogenic aid is for increasing muscular size and strength.

Question 8

Which of the following is not a common site of skinfold measurement?

Biceps

Suprailiac

Triceps

Subradial

Subscapular

Answer 8

Subradial: is correct because it is not included in any of the skinfold calculation to determine body fat.

The four most common skinfold sites are:

the subscapular

triceps

biceps

suprailiac [iliac crest]

Note: the abdominals, chest, mid calf, midaxillary and thigh can also be used.

Question 9

Which of the following is not considered a fat soluble vitamin?

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Answer 9

Vitamin C: is correct because this is a water soluble vitamin.

Vitamin C is typically found in citrus fruits.

It is important for promoting overall health and has a daily recommended intake of 75 to 90 mg.

The other choices are fat soluble vitamins.

Question 10

In order to take the most accurate skinfold measurements, how many sites would the trainer need to consider?

3

5

7

9

10

Answer 10

9: is correct because this is the number of skin-folds that will take measurements throughout the body.

The 9 sites that a trainer needs to measure to most accurately determine one’s body fat percentage through skin-fold measurements are:

stomach, triceps, biceps, chest, calf, midaxillary, subscapular, suprailiac and thigh.

10: is incorrect because this is more than the number of skin-folds that take a whole body sample
5: is incorrect because this does not include some skin-folds in different parts of the body.
7: is incorrect because this does not include every skin-fold needed to accurately measure body composition.
3: is incorrect because not every skin-fold needed for the most accurate measurement is included.

Question 11

What is the most widely used measurement for cardiopulmonary fitness?

VO2

VO2 max

Heart rate

Blood pressure

Maximum heart rate

Answer 11

VO2 Max: is correct because this has a good correlatton with overall cardiorespiratory fitness, is practicle to perform and has normative data.

Note: VO2 max is defined as the highest rate of oxygen transportation throughout the body during maximum levels of physical exertion.

Note: A high VO2 max is reflective of a strong cardiopulmonary system.

Heart rate: is incorrect because this is not a performance test.

VO2: is incorrect because this is a measurement without a specific parameter.

Maximum heart rate: is incorrect because this is not a performance test.

Blood pressure: is incorrect because this is not a performance test.

Question 12

Which of the followning would not be included in a comprehensive fitness assessment?

Health-related fitness tests

Posture assessment

Resting physiological measurements

Psychological evaluation

Pre-participation health screening

Answer 12

Psychological evaluation: is correct because a comprehensive fitness screening can include anything needed to keep the client safe as well as help design a training program to meet the client’s training goals.

Note: it is not meant to diagnose any health or medical conditions.

Note: the assessment can include anything from general information about the client and his exercise likes and dislikes to detailed structural measurements.

Pre-participation health screening: is incorrect because this evaluation can help determine the risk factors of a client.

Health-related fitness tests: is incorrect because these can determine the risk classification of a client.

Resting physiological measurements: is incorrect because these must be taken to determine the risk of a client to perform physiologic measurements during exercise.

Posture assessment: is incorrect because this assessment can aid in exercise selection for the client.

Question 13

In which stretch should one shift their weight back with the buttocks high in the air, making an inverted V with the body?

Semistraddle

Pendulum leg swings

None of these

Inchworm

Straddle

Answer 13

Inchworm: is correct because this position is unique to this exercise. In the inchworm, one should slightly flex the knees, bend forward at the waist, and place the hands on the floor, shoulder-width apart. It is at this point that the weight should be shifted back with the buttocks high in the air, making an inverted V with the body, after which, the hands are moved alternately forward until the body is in the push-up position.

Semistraddle: is incorrect because this exercise is performed in the seated position.

Straddle: is incorrect because this exercise is performed seated too.

Pendulum leg swings: is incorrect because this exercise doesn’t involve the buttocks being pushed in the air.

Question 14

In order to increase the likelihood of obtaining a client during the consultation and assessment period, which of the following must be developed?

Devotion of the client to the personal trainer

Friendship between the client and the personal trainer

Dominance of the personal trainer over the client

Fear of the personal trainer by the client

Rapport between the client and the personal trainer

Answer 14

Rapport between the client and the personal trainer: is correct because by developing rapport during the initial contacts with a prospective client, trust through caring, education, and thoughtfulness can be established. This greatly increases the likelihood of obtaining the client’s business.

Dominance of the personal trainer over the client: is incorrect because this does not establish caring or trust.

Friendship between the client and the personal trainer: is incorrect because this doesn’t establish a professional rapport.

Fear of the personal trainer by the client: is incorrect because this doesn’t establish trust caring and empathy.

Friendship between the client and the personal trainer: is incorrect because this doesn’t establish a professional rapport.

Question 15

Which of the following formulas is correct when calculating lean body mass?

Fat mass - scale weight = lean body mass

Scale weight - fat mass = lean body mass

Scale weight/fat mass = lean body mass

Scale weight + fat mass = lean body mass

Scale weight x fat mass = lean body mass

Answer 15

Fat mass - scale weight = lean body mass: is correct because lean body mass includes all of the muscles, bones, organs, skin, etc. of the body that doesn’t include adipose tissue.

Calculating lean body mass is important for determining ideal body weight.

This can dictate exercise programming.

Scale weight x fat mass = lean body mass: is incorrect because this would give a lean body mass much greater than scale weight.

Scale weight/fat mass = lean body mass: is incorrect because this would give much to low of a number.

Scale weight + fat mass = lean body mass: is incorrect because lean body mass can’t be greater than scale weight.

Fat mass - scale weight = lean body mass: is incorrect because this would result in a negative number.

Question 16

Which of the following is not one of the five points of contact referenced during exercises that involve a bench or seat?

Head

Left shoulder

Lower back

Buttocks

Right foot

Answer 16

Lower back: Lower back is correct because the five points of contact include the head, upper back, butt, right foot and left foot.

Note: the five points of contact are extremely important to prevent injuries during resistance training exercises that involve benches or seats.

Question 17

Utilizing a weight belt is most appropriate with which of the following exercises?

Biceps curl

Leg extension

Back squat

Shoulder press

Bench press

Answer 17

Back squat: is correct because this is a structural exercise.

A weight belt will increase the intra-abdominal pressure and, thus, the stability of the spine.

In order to not allow the core musculature to develop to perform this task, a weight belt should only be used for structural [load on the spine] excercises of heavy loads.

Bench press is incorrect because this is not a structural exercise.

Biceps curl: is incorrect because this isn’t a structural exercise.

Leg extension: is incorrect because this is a machine, not a structural exercise.

Shoulder press: is incorrect because this isn’t a structural exercise.

Question 18

A previously untrained female has the following testing results:

Partial curl-up: 15

Push-up: 4

Sit and reach: 15cm

1.5 mile run: 7 minutes

Which of the following parameters will not need to be addressed in her training program?

Flexibility

Core strength

Aerobic energy system capabilities

All of these

Upper body strength

Answer 18

Aerobic energy system capabilities: is correct because the results from this test would be considered excellent.

Note: Knowing a range averages for the basic strength and conditioning tests is important when working with clients.

Note: The upper body strength, the core strength and flexibility scores are all well below average and would be considered poor.

Upper body strength: is incorrect because this result was below average.

Core strength: is incorrect because this individual performed poorly on this test.

Flexibility: is incorrect because the individual didn’t score well on this test.

Question 19

When programing resistance training, what two types of exercises must be included to ensure muscular balance?

Band and body weight

Free weight and machine

Agonist and antagonist

Large muscle group and small muscle group

Multi-joint and single joint

Answer 19

Agonist and antagonist: is correct because this ensures that opposing muscle groups are exercised.

Note: muscular balance is important both for reducing injuries and improving performance.

Note: an example of agonist and antagonist programing is to ensure both the bench and seated row are included.

Multi-joint and single joint: is incorrect because both of these could be used to train the same muscle group.

Large muscle group and small muscle group: is incorrect because these two exercise types do not necessarily train opposing muscle groups.

Free weight and machine: is incorrect because these don’t distinguish which muscles are being used.

Band and body weight: is incorrect because these can be used on the same muscle group.

Question 20

During static stretching, to what point is the muscle passively taken for 30 seconds?

Point of discomfort

Point of contraction

Point of feel

Point of pain

Point of tension

Answer 20

Point of tension: is correct because this low force, long duration stretching serves to stimulate the Golgi tendon organ, thus inhibiting the muscle spindle and allowing the muscle to relax and increase elongation.

Note: a static stretch passively takes the muscle to the point of tension for periods of 30 seconds.

Point of contraction: is incorrect because this indicates that the muscle spindle has been activated and the muscle is no longer being elongated.

Point of discomfort: is incorrect because discomfort or pain will cause neural signal to stop elongating the muscle in order to protect it.

Point of pain: is incorrect because discomfort or pain will cause neural signal to stop elongating the muscle to protect it.

Point of feel: is incorrect because this may not be enough to activate the Golgi tendon organ to further inhibit the muscle.

Question 21

Which of the following tests would be the least valid for a young athlete with no training experience?

1 rep max back squat

Sit and reach

Skinfold measurements

1.5 mile run

Push-up max test for max reps

Answer 21

1 rep max back squat: is correct because this test carries a lot of risk. When selecting tests the safety of the client is always the priority. A young athlete with no training experience would have a difficult time performing a back squat safely, especially with a heavy load.

Sit and reach: is incorrect because this test carries very little risk.

1.5 mile run: is incorrect because this test falls within the client’s skills and abilities.

Push-up test for max reps: is incorrect because this test is relatively safe for this client to perform.

Skinfold test: measurements: is incorrect because this test needs no skill by the client to perform and is safe.

Question 22

Pushing a weighted sled would be considered which type of method for improving one’s speed?

Speed endurance training

Form or technique training

Assisted sprinting

Resisted sprinting

Stride frequency training

Answer 22

Resisted sprinting: is correct because the movement mimics sprinting and involves additional external resistance.

Resisted sprinting is designed to improve one’s stride length, which is the factor of speed which increases the most during the initial portion of a sprint.

In other words, resisted sprinting aids in improving acceleration.

Note: other methods of resisted sprinting include hill or stair sprints and parachute sprints.

Assisted sprinting: is incorrect because this method involves resistance subtracted from the sprint.

Form or technique training: is incorrect because this method is typically unweighted and slower.

Speed endurance training: is incorrect because this method involves longer or repeated unweighted sprints.

Stride frequency training: is incorrect because using a weighted sled is designed to increase stride length.

Question 23

Which of the following exercises would be the most appropriate for an adult recreational high jumper?

Back squats with and explosive concentric phase

Back squats with a slow eccentric phase

Bench press with an explosive concentric phase

Back squats with an extended isometric phase

Bench press with an extended isometric phase

Answer 23

Back squats with an explosive concentric phase:

is correct because this exercise is biomechanically similar to the client’s needs and goals.

Biochemical considerations when choosing an exercise are joint[s] utilized

joint ROM

pattern of resistance

pattern of limb velocity

type of muscle contraction.

These help increase the specificity of training.

Back squats with a slow eccentric phase: is incorrect because the type of muscle contraction is not similar to the client’s activity.

Back squats with extended isometric phase: is incorrect because this is not the type of muscle contraction emphasize by the client’s goals.

Bench press with explosive concentric phase: is incorrect because this is not training the correct area of the body.

Bench press with an explosive isometric phase: is incorrect becaue the joints of the clients goals and the exercise don’t match.

Question 24

When an athlete performs the Astrand-Ryhming test to measure cardiorespiratory fitness, which method of exercise is utilized?

Treadmill walking

Track to run on

Stairs to step-up onto

Cycle ergometer

Any of these

Answer 24

Cycle ergometer: is correct because this piece will give reliable and valid results for this test.

https://www.youtube.com/watch?v=BnE3k–y_oU

Note: the Astrand-Ryhming test is a sub-maximal test for estimation VO2max developed in the 1950s. It is a single stage test that includes a simple protocol.

Stairs to step-up onto: is incorrect because this is used in the Queens College Step Test.

Treadmill walking: is incorrect because this is not the protocol and would not provide reliable or valid results.

Track to run on: is incorrect becauce this is used in the 1.5 mile run test.

Any of these: is incorrect because only the cycle ergometer is used in the Astrand-Ryhming test.

Question 25

Which of the following is not a method for progressive overload for resistance training exercise?

Increasing the number of repetitions

Increasing resistance

Increasing the number of sets

Increasing the frequency of training

Increasing the rest periods

Answer 25

increasing the rest periods: is correct because this is a regression. By increasing the rest period, the muscle is allowed to recover for a longer period of time, but this may impact the effect on various systems of the body.

Note: progressive overload typically occurs by increasing the volume or intensity.

Increasing the resistance: is incorrect because this is a method of progressive overload.

Increasing the number of repetitions: is incorrect because this is a method of progressive overload

Increasing the number of sets; is incorrect because this is a method of progressive overload.

Increasing the frequency of training: is incorrect because this is a method of progressive overload.