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Question 1

Which would NOT be a special consideration for exercise prescription in individuals with arthritis?

A) Water exercise may help alleviate pain and stiffness.
B) Vigorous, highly repetitive exercise should be encouraged in order to strengthen connective tissues at the joint.
C) People with arthritis may be anemic due to regular use of nonsteroidal anti-inflammatory drugs (NSAIDs) causing gastrointestinal bleeding.
D) For those with rheumatoid arthritis, morning exercise should be avoided due to significant morning stiffness.

Answer 1

B. Vigorous, highly repetitive exercise should be encouraged in order to strengthen connective tissues at the joint.

Repetitive motion should be avoided because it could cause increased inflammation at the affected joints.

Question 2

In the term “arthritis,” the prefix “arth” stands for _____, whereas the suffix “itis” stands for _____.

A) Paste, inflammation
B) Diseased, inflammation
C) Joint, inflammation
D) Joint, condition of

Answer 2

C. Joint, inflammation

“Arth” means (joint) indicating where the “itis” (inflammation) is taking place.

The prefix “arth” is not to be confused with the prefix “athero,” which is Greek for gruel or paste.”

Question 3

Which resistance exercise would strengthen both the biceps and latissimus dorsi muscles?

A) Chin-ups
B) Dead lifts
C) Back extensions
D) Upright rows

Answer 3

A. Chin-ups

Chin-ups strengthen the lats, rhomboids, and biceps.

Dead lifts do strengthen the lats but do not strengthen the biceps.

Back extensions primarily strengthen the lower back, the glutes, and hamstrings.

Finally, an upright row does strengthen the biceps, deltoids, and trapezius but not the lats.

Question 4

What at-home, single exercise using one’s own body weight as resistance could be performed to strengthen the chest and triceps?

A) Chin-ups
B) Crunches
C) Pec deck flyes
D) Push-ups

Answer 4

D. Push-ups

Push-ups work both the chest and triceps.

Chin-ups strengthen the lats, rhomboids, and biceps, not the chest or triceps.

Crunches strengthen the abdominals and hip flexors, whereas pec deck flyes primarily strengthen the chest.

Question 5

At 6-MET intensity, an individual who has a 10-MET maximal capacity fitness level would be at an intensity classification of what?

A) Light
B) Moderate
C) Hard
D) Very hard

Answer 5

B. Moderate

A person with a 10-MET maximal capacity fitness level would have the following classifications of intensity: very light <2.8 MET,

light = 2.8–4.5 MET

moderate = 4.6–6.3 MET

hard = 6.4–8.6 MET

very hard = ≥ 8.7 MET

Question 6

Which activity/activities below is/are considered as activities of daily living (ADL)?

A) Reading and writing
B) Lifting medium-weight items
C) Transferring (walking)
D) Speaking

Answer 6

C. Transferring (walking)

Walking is the only one of these four that is considered an ADL.

The six ADL are eating, bathing, dressing, toileting, transferring (walking), and continence.

Although it is great to be able to lift a medium weight, speak, read, and write, it is not necessary for ADL.

Question 7

When working with an individual with diabetes, what should you have on hand at all times?

A) Sugar
B) NutraSweet (artificial sweetener)
C) Nitroglycerin
D) Insulin

Answer 7

A. Sugar

You’d want to have sugar available in the case that the individual develops hypoglycemia.

Sugar will allow individuals with diabetes to feel back to normal soon.

Insulin should never be given to a client who is having a diabetic emergency unless it is absolutely 100% known that he or she forgot to take his or her insulin.

Giving an extra dose of insulin could seriously damage the individual or cause death.

Nitroglycerin is only given in the event of angina (chest pain).

NutraSweet is not a real sugar so it will do no good.

Question 8

What exercises should be avoided after the first trimester for a pregnant woman?

A) Upright exercises such as walking stairs
B) Supine position exercises
C) Prone position exercises
D) Sitting exercises such as cycling

Answer 8

B. Supine position exercises

Exercises in the supine (lying on your back) position could cause mild obstruction of venous return, which decreases Q, and may cause BP to drop dangerously low.

Exercise in the prone position may be uncomfortable if not contraindicated.

Question 9

When periodizing training for a marathon runner (26.2 miles) who is doing a long run each Sunday, which is appropriate? Each Sunday run should _____.

A) Be the same distance at about 20–22 miles.
B) Gradually increase in distance weekly with a slightly lower distance Sunday every fourth week or so.
C) Gradually increase in distance every week by about 10%.
D) Rapidly increase distance weekly then avoid all long runs the last 2 mo.

Answer 9

B. Gradually increase in distance weekly with a slight lower distance Sunday every fourth week or so.

Periodization must be done gradually. If increased too rapidly, the runner may become injured or overtrained.

The runner could become overtrained if he or she just built up to a longer distance each week without a down week built in periodically, even if done gradually.

Doing the same distance weekly will not allow the runner to reach the race distance, therefore never allowing them to prepare for the actual race mileage.

Question 10

In prevention of osteoporosis, it is important to regularly perform what kind of exercise?

A) High-intensity
B) Aquatic
C) Low-intensity
D) Weight-bearing

Answer 10

D. weight bearing exercises

Regularly participating in weight-bearing exercises such as walking or running is important to keep bone mineral density high in order to decrease risk of developing osteoporosis.

What matters is if the exercise involves supporting the weight.

Question 11

Both the Karvonen (heart rate reserve) and the straight HRmax formulas of calculating target heart rate (THR) begin subtracting variables from a set numbers. What is this first number used in both formulas?

A) Estimated maximal HR
B) Maximal SBP
C) Body Weight
D) Gender

Answer 11

A. Estimated maximal HR

The number that you subtract from originally is the estimated maximum HR.

With each year of life (age), we estimate that we lose one beat in terms of our HRmax. (i.e., 220-age).

It has nothing to do with SBP, weight, or gender.

Question 12

Which grouping lists the three training principles that you need to consider when prescribing exercise for individuals?

A) Overload, intensity, progression
B) Frequency, intensity, duration
C) Specificity, overload, redundancy
D) Overload, specificity, progression

Answer 12

D. Overload, specificity, and progression.

Although frequency, intensity, and duration are important items to consider with exercise programming, they are not considered training principles.

Overload is pushing the body beyond what it is used to, specificity is being careful to choose exercises that closely relate to the outcome goal, and progression has to do with developing a systematic method of improving.

Redundancy does not have anything to do with it.

Question 13

If you want your client to exercise at 55%–70% of her maximum HR in today’s workout and she is 24 yr old and does not know her observed maximum HR, what HR should be using today?

A) 97–123 bpm
B) 108–137 bpm
C) 110–140 bpm
D) 121–154 bpm

Answer 13

B. 108-137

So 220 – 24 = 196 bpm, which is her estimated HRmax at her current age.

Then multiply both 0.55 and 0.70 to 196 bpm to get your answers: 0.55 × 196 = 108 bpm and 0.70 × 196 = 137 bpm.

Question 14

From rest to maximal exercise, the SBP should _____ progressively with an increasing workload.

A) Increase
B) Decrease
C) Stay the same
D) Decrease with isometric or increase with isotonic contractions

Answer 14

A. Increase

SBP is an indicator of Q (the amount of blood pumped out of the heart in 1 min) in a healthy vascular system.

Q normally increases as workload increases, because the peripheral and central stimuli that control Q normally increase with an increase in workload.

Question 15

Reasons for fitness testing of the older adult include?

A) Evaluation of progress
B) Exercise prescription
C) Motivation
D) All of the above

Answer 15

D. All of the above

Fitness testing is conducted in older adults for the same reasons as in younger adults, including exercise prescription, evaluation of progress, motivation, and education.

Question 16

What is the energy cost of running at 6.5 mph up a grade of 5%?

A) 8.2 MET
B) 10.2 MET
C) 13.2 MET
D) 15.2 MET

Answer 16

C. 13.2 MET
The steps are as follows:
a. Write out the running equation (accurate for speeds in excess of 5 mph): O2 (mL · kg−1 · min−1) = Horizontal + Vertical + Resting O2 (mL · kg−1 · min−1) = (Speed × 0.2) + (Speed × Grade × 0.9) + 3.5

b. Convert speed (6.5 mph) to meters per minute:
6. 5 × 26.8 = 174.2 m · min−1

c. Solve for the unknown:
O2 (mL · kg−1 · min−1) = (174.2 × 0.2)
+ (174.2 × 0.05 × 0.9)
+ 3.5 · O2 (mL · kg−1 · min−1)
= 46.18 mL · kg−1 · min−1

d. Convert 46.18 mL · kg−1 · min−1 to MET:
1 MET = 3.5 mL · kg−1 · min−1
46.18 ÷ 3.5 = 13.2 MET

Question 17

Feeling good about being able to perform an activity or skill, such as finally being able to run a mile or to increase the speed of walking a mile, is an example of an _____.

A) Extrinsic reward
B) Intrinsic reward
C) External stimulus
D) Internal stimulus

Answer 17

B. Intrinsic reward

Intrinsic rewards are the benefits gained because of the rewarding nature of the activity.

Extrinsic or external rewards are the positive outcomes received from others, which may include encouragement and praise or material reinforcements such as T-shirts and money.

Reinforcement is the positive or negative consequence for performing or not performing a behavior.

Positive consequences are rewards that motivate behavior. This can include both intrinsic and extrinsic rewards.

Question 18

What muscles does a “standing leg curl” exercise strengthen?

A) Gluteal and quadriceps
B) Hamstrings and calves
C) Hamstrings only
D) Calves only

Answer 18

B. Hamstrings and calves

The hamstrings and calves are the prime movers of a standing leg curl. It takes both, not just one or the other.

The quadriceps would be an antagonist muscle group and the glutes are not involved in this motion.

Question 19

What is the maneuver called where an individual holds his or her breath during a resistance training exercise in hopes of temporarily enhancing his or her strength?

A) Karvonen
B) Diaphragmatic
C) Valsalva
D) Anginal

Answer 19

C. Valsalva

The Valsalva maneuver is quite dangerous, especially to an individual that may already have hypertension.

With a closed glottis, intrathoracic pressure is increased, which if it gets high enough could cause an aneurysm to rupture causing a stroke.

Karvonen is the researcher who developed the THR zone formula.

Question 20

If you prescribe that your client stretch his hamstrings, which flexibility exercise would NOT accomplish this?

A) Modified hurdler stretch
B) Forward wall push stretch
C) Straddle stretch
D) Cross-legged standing toe touch

Answer 20

B. Forward wall push stretch

The standing wall push stretch would stretch primarily the calf region.

Question 21

In the New Dietary Guidelines for Americans 2005, it is recommended that for the general population to sustain weight loss in adulthood that they participate in at least _____ min of daily moderate-intensity physical activity while not exceeding caloric intake requirements.

A) 20–40
B) 30–60
C) 60–90
D) 90–120

Answer 21

C. 60–90

They recommend 60–90 min moderate-intensity activity daily to sustain the weight loss.

To help manage body weight and prevent weight gain in adulthood, they recommend 60 min, and to reduce the risk of chronic disease in adulthood, they recommend engaging in at least 30 min daily.

Question 22

If planning a 60-min walk (as opposed to some dynamic/ballistic activity like gymnastics tumbling), when is the most important time to stretch in relation to the walk?

A) Before you warm-up
B) After you warm-up
C) Immediately after the completion of the 60-min walk
D) After the cool-down

Answer 22

D. After the cool-down

The poststretch following the cool-down is the best time to gain flexibility as the muscles are very warm, flexible, and pliable.
If not warming up for a ballistic, dynamic, or explosive power activity but instead warming up for a steady activity like cycling, walking, running, swimming, etc., the prestretch is not crucial.

Question 23

During exercise performed at high altitudes, HR will be _____ at the same rating of perceived exertion (RPE) observed at sea level.

A) Lower
B) Higher
C) The same

Answer 23

B. Higher

HR at high altitude will be higher than at sea level for the same perceived exertion because of the decreased supply of oxygen available.

Question 24

An important safety consideration for exercise equipment in a fitness center includes _____.

A) Flexibility of equipment to allow for different body sizes
B) Size of equipment to accommodate small and large clients
C) Affordability of equipment to allow for changing out equipment periodically
D) Mobility of equipment to allow for easy rearrangement

Answer 24

A. Flexibility of equipment to allow for different body sizes.

You must evaluate several criteria when selecting equipment.

These criteria include correct anatomic positioning, ability to adjust to different body sizes, quality of design and materials, durability, repair records, and then price.

Question 25

The ACSM recommendation for intensity, duration, and frequency of cardiorespiratory exercise for apparently healthy individuals includes _____.

A) Intensity of 60%–90% of HRmax for a duration of 20–60 min, and frequency of 3–5 d a week
B) Intensity of 85%–90% HRmax, duration of 30 min, and frequency of 3 d a week
C) Intensity of 50%–70% HRmax, duration of 15–45 min, and frequency of 5 d a week
D) Intensity of 60%–90% HRmax reserve, duration of 20–60 min, and frequency of 7 d a week”

Answer 25

A. Intensity of 60%–90% of HRmax for a duration of 20–60 min, and frequency of 3–5 d a week.

The ability to take in and to use oxygen depends on the health and integrity of the heart, lungs, and circulatory systems.

Efficiency of the aerobic metabolic pathways also is necessary to optimize cardiorespiratory fitness.

The degree of improvement that may be expected in cardiorespiratory fitness relates directly to the frequency, intensity, duration, and mode or type of exercise.