326 - 350 Flashcards
The universal term used to describe regions and spatial relationships of the body is known as which of the following?
Anatomical position
Biology
Exercise science
Biomechanics
Resting position
Anatomical position: is correct because this gives a universal reference point from which to describe movements and areas of the body. When referencing the body in the universal anatomical position, it is fully upright with fee together and arms hanging down to the sides. Palms are facing forward, with the fingers fully extended.
Other options are incorrect because: the position isn’t universal, or it’s the study of all of the sciences related to exercise, or it’s the study of anatomy and function of living things or because it doesn’t relate to the regions of the body.
What are the two most common tests used to measure agility?
T-Test and vertical jump test
T-Test and 40 yard dash
Pro agility test and 40 yard dash
Vertical jump and 40 yard dash
T-Test and Pro agility test
T-Test and Pro agility test:
is correct because both of these tests involve a change of direction.
Agility is defined as the ability to move rapidly while changing direction in response to a stimulus.
Agility is an essential athletic component.
Other options are incorrect because they’re either not a measurement of agility, are a measurement of sprint speed or are a measurement of muscular power.
Which of the following major organs is part of the cardiovascular system?
Brain
Heart
Liver
Lungs
Kidneys
Heart:
is correct because this pumps the blood out to the blood vessels.
The heart and blood vessels are major components of the cardiovascular system.
The heart pumps blood thoughout the body’s series of blood vessels to provide it with oxygen and nutrients.
Other options are part of the nervous system, or the endocrine system or the respiratory system.
When assessing % body fat, why are target ranges given instead of specific numbers for body composition goal?
Due to differences in the body comp methods
Due to the baseline research on specific body % goals being carried out on males only
Due to the baseline research on specific body % goals being carried out on athletes only
Due to the baseline research on specific body % goals being carried out on females only
Due to the measurement error of the different % body fat assessment methods
Due to the measurement error of the different % body fat assessment methods:
is correct because measurement error can be as high as 3% body fat for skinfold calculations.
Targets should be determined on an individual basis because optimal fat ranges may be much higher than estimated minimums or different than the published reference ranges.
Other options are incorrect because the statement is either not true, or the research has been conducted on many populations or a variety of measurement tools were used.
A client wishes to decrease their body fat % by 10 %tage points over the next year. What is the most appropriate frequency to reassess body composition?
Every week
Every 2-3 weeks
2 or 3 times over the year
Every 2-3 months
Every 6 months
Every 2-3 months:
is correct because this is a measure that will demonstrate change slowly.
Too frequent measurements will not show marked improvements and may lead to disappointment.
Too infrequent may not allow for adjustments and motivation to be applied.
Other options are incorrect because they are either too frequent of too infrequent.
The Jackson-Pollack three site formula for calculating % of body fat uses three measurement sites around the female client’s body. Where are these skinfold measurement sites?
Triceps, suprailiac and thigh
Chest, abdomen and suprailiac
Biceps, abdominals and iliac crest
Biceps, triceps and iliac crest
Triceps, suprailiac and thigh: is correct because these are specific to female fat distribution. The Jackson-Pollack three site formula also takes into consideration the client’s age in years. This method has been found to be easy to administer and accurate for calculating body composition.
Other options are incorrect because they’re either not the recommended sites, they don’t consider female fat distribution, they don’t consider fat distribution throughout the body or the are 3 sites for male calculations.
After a welcoming greeting and introductory talk, what is the next step of an initial client consultant?
Review any completed paperwork
Review the agenda and content of the consultation
Review the client’s goals
Recommend the appropriate training package
Perform a physical assessment
Review the agenda and content of the consultation:
is correct because this provides an opportunity to express concerns about a part of the consultation.
This review also will aid in easing the anxiety of the client and provides an opportunity for empathy with a new client.
Outlying the process, which may be unfamiliar to a client helps to build a trusting relationship.
Other options are incorrect because, an opportunity to express concerns hasn’t been give, or client hasn’t been set at ease about unfamiliar process, or Client may not understand particulars about training package or client’s initial axiety may not have been eased.
The health-history evaluation should include which four components?
Job history, medications, exercise history and sleep patterns
Medical history, income, exercise history and nutrition
Medical history, medications, exercise history and nutrition
Job history, medications, exercise history and nutrition
Medical history, medications, exercise history and nutrition: is correct because these components provide the PT with the information needed to identify known disease, risk factors for disease and identify conditions that warrant special consideration when developing an exercise program.
Results from the health history may also merit a referral to a medical professional.
Follow up questions regarding the health history is recommended to gather all pertinent information.
Other options are incorrect because most of these aren’t useful information for screening out disease risk factors.
To provide excellent customer service what level should a PT perform at?
At customer expectations
None of these
Slightly below customer expectations
Above customer expectations
Below customer expectations
Above customer expectations: is correct because the baseline of exhibiting customer service is to deliver a standard of service that meets the client’s expectations. However, this is just the minimum standard, To create a framework for attracting and retaining long-lasting client PT relationships, these expectations should be exceeded.
Other options are incorrect because they’re either at a minimum acceptable level, or they are a failure of customer service.
What is the first step in the screening process before beginning a new exercise regime?
Medical history
Risk classification
Physical assessments
Medical clearance
Submaximal exercise testing
Risk classification: is correct because this will direct the PT in the next steps of the screening process.
By determining a client’s risk for exercise the PT can determine which areas of the health history to emphasize and begin to assess whether a medical clearance is required.
The screening process occurs to ensure the safety of the client and to protect the liability of the PT.
Other options are incorrect because: PT doesn’t yet know if it’s safe for the client, or the risk classification will guide in the process of medical history or it’s not yet known if a medical clearance is needed.
What is the target heart beat of a 35 year old client who is looking to run at 70% intensity?
120 bpm
154 bpm
140 bpm
130 bpm
185 bpm
130 bpm:
is correct: see formula below
If the max HR is unknown, an estimate of 220 - age should be used.
Formula: Max HR - Age X % exercise intensity = THR
In this case study: 220 - 35 = 185 x 0.7 = 130.
The straight % method of prescribing training intensity is less accurate than the Karvonen method.
What in the body is not comprised of protein?
Enzyme
Muscle
Hormone
Brain tissue
None of these
None of these:
is correct because protein is the building block of every tissue, cell, enzyme, hormone and neurotransmitter.
Protein’s other functions include nutrient transportation, energy source, fluid and acid balance.
Sufficient protein ingestion is necessary to maintain proper functioning of the body because of these functions.
All other options are incorrect answer because they are all comprised of protein.
Which of the following is not a training goal for those with a BMI greater than 30?
Maximize caloric expenditure
Decrease lean body mass
Increase appetite control
Maintain or increase lean body mass
Decrease orthpedic issues
Decrease lean body mass:
is correct because this can decrease their already compromised metabolism.
Adults with a BMI greater thana 30 are considered obese.
Exercise programming is designed to increase the metabolism of the individual either through activity or during rest [by increasing lean body mass].
Exercise can also decrease or prevent issues that lead to weight gain, health issues [diabetes and orthopedic problems] and lower appetite.
The other options are incorrect because they do the following: aid in fat loss, maintain or increase lean body mass, aid in decreasing caloric intake or aid in physical ability and imprved quality of life.
Where is the bottom position of the dumbbell chest press exercise?
Side of the shoulders
Side of the lower chest
Side of the upper chest
None of these
On top of the chest
Side of the upper chest: is correct because the dumbbell chest press invovles lowering the dumbbells to the side of the upper chest [just below the armpits] before pressing vertically until the elbows are extended. The dumbbell chest press is an exercise designed to increase strength and size of the pectoralis major, pectoralis minor and the anterior deltoid.
The other options are incorrect because they would either: place a large strain on the should and elbow joints, risking injury or shift the prime mover from the pectoralis major to the triceps.
Which of the following is not one of the three general principles for designing a resistance training program?
Specificity
Frequency
Progression
Increases in intensity or volume
Overload
Frequency: is correct because this is a training variable, not a principle.
Note: Specificity, overload and progression are the 3 principles that trainers are required to use when designing a resistance training program.
They utilize specific methods, volume and systematic progressions to accomplish an individuals goals.
The 3 principle options are the incorrect answer to how the question was posed. Increases in intensity or volume is merely another term for progression.
Which of the following test sequences of a testing battery of the 40 yard dash, a vertical jump, the pro agility and 225 lb bench press for max reps; would produce the most reliable results?
Pro agility, vertical jump, 40 yard dash, 225lb bench press
40 yard dash, vertical jump, 225lb bench press, Pro agility
225lb bench press, vertical jump, 40 yard dash, Pro agility
Vertical jump, Pro agility, 225lb bench press, 40 yard dash
Vertical jump, Pro agility, 40 yard dash, 225lb bench press
Vertical jump, Pro agility, 40 yard dash, 225lb bench press:
is correct because this sequence performs the agility test first, then max power, then speed and finally muscular endurance.
This ensures that the least challenging tests are performed before the most challenging tests.
The sequence that provides the most reliable results is: non-fatiguing, agility, max strength or power, speed, muscular endurance, anaerobic energy system, aerobic energy system.
The other options are incorrect because they’re: wrong squenced for most reliable results.
During a typical exercise session, which component will be the longest duration and therefore lead to the most benefit?
Warm-up
Cool-down
All of these
Conditioning exercise
Stretching
Conditioning exercises:
is correct because this is the portion of the session in which the exercises utilized pertain to the training goals.
The conditioning phase is the main focus of the session and may include one or more of the following: cardiorespiratory [aerobic] exercise, resistance training, neuromotor activities and sport specific activities.
The other options are incorrect because: they’re either too short, don’t improve training goals or not included in every session.
Approximately how much recovery time should be given between resistance training sessions for a given muscle group?
12 hours
24 hours
36 hours
48 hours
72 hours
48 hours:
is correct because this gives enough time for recovery and adaptation to take place.
Retraining a muscle group before 48 hours can result in further decreased performance, soreness, inflammation overtraining and rhabdomyolsis.
The other options are incorrect because they’re either too short of too long a period of time.
A highly trained endurance athlete is looking to further improve their performance. How much time should they spend performing vigorous intensity exercise?
3 hours per week
2 hours per week
1 hour per week
5 hours per week
4 hours per week
2 hours per week:
is correct because it is recommended that individuals with an established history of training can perform 100-150 minutes of vigorous intensity activity per week.
This volume of intensity is required to continue to lead to positive health and performance benefits. Diiferent exercise intensities will lead to different adaptations.
The other options are incorrect because: 1 hour isn’t enough and all other options are too much.
Which technique should be used if a client has stopped breathing?
Cardiopulmonary resuscitation
Automated external defibrillator
Respiration rescue
First aid
Cardio physical readiness
Cardiopulmonary resuscitation:
is correct because this allows oxygen to continue to be pumped throughout the body to help prevent death.
CPR certification is a must have at all times for PTs. Trainers must be able to perform basic CPR to maintain a certification through ACSM.
The other options are icorrect because they’re either not an emergency response technique, or a technique for superficial injuries or a response for a stopped heart beat.
When increasing the intensity during resistance training, what must occur to the number of reps?
Double
Decrease
Increase
Stay the same
Cut in half
Decrease:
is correct because, resistance training is inversely related to the number of reps.
As the resistance is increased, the number of reps will be fewer.
Higher resistance is used to improve strength and power while higher reps are utilized to increase muscle mass and muscular endurance.
The other options are incorrect because reps must be decreased.
A client lacks triceps strength, which of the following exercises is most appropriate to include in their exercise program?
Curl-up
Leg press
Machine biceps curl
Machine seated row
Bench press
Bench press:
is correct because this exercise involves elbow extension, which is performed by the triceps.
This exercise’s primary mover is the pectoralis major. It is a major exercise of the upper body.
The other options are incorrect because they’re either: lower body exercises, elbow flexsion, abdominal exercise or the triceps is the antagonist muscle.
When instructing a client on speed technique, what is the maximum recommended stride length?
Three times leg length
Two times body length
Body length
Two times leg length
Two and a half times leg length
Two and a half times leg length:
is correct because this is the limit for a stride to be biomechanically efficient.
Proper running mechanics allows for max force generation through biomechanical efficiency.
Stride length is an important aspect of sprinting tedhnique and is defined as the distance covered in one stride.
What are the two goals of providing nutrition during exercise or physical competition?
To encourage dehydration and energy loss
To increase muscle size and strength
To prevent dehydration and provide adequate energy
To prevent dehydration and recover for next event
To provide adequate energy and increase power output
To prevent dehydration and provide adequate energy:
is correct because this will ensure optimal physical function and prevent fatigue.
Consuming 7 to 10 ounce of water every 15 minutes is a guideline; although, this may need to be adjusted base on body size, sweat rate, exercise intensity and environmental conditions. 0.7 g of carbs per kg of body weight per hour of activity will provide enough energy to avoid muscular and mental fatigue.
The other options are incorrect because they either: are opposite of the goals, nutrition can only prevent reduction of power output, the goal is to prevent fatigue in the current event or it’s not a competition goal and does not occur during exercise.
