51 -75 Flashcards
What does a ‘spot’ mean during a resistance exercise?
A position in the ROM
How to lift
Assistance with an exercise
The grip
Where to lift
Assistance with an exercise: is correct because this includes aiding the lifter when they cannot complete the repetition.
Note: Spotting is another responsibility of the trainer when a client is performing resistance exercises.
Note: A trainer should know how to properly spot a client to prevent any injuries.
Where to lift: is incorrect because it does not refer to assisting the lifter during the exercise.
How to lift: is incorrect because this is referred to an instruction of demonstration.
A position in ROM: is incorrect because this is not involved with assisting an exercise.
The grip: is incorrect because this is part of the technique.
A strain is an injury to which of the following structures of the body?
Bone
Heart
Blood vessel
Ligament
Muscle or tendon
Muscle or tendon: is correct because this involves the stretching or tearing of one or both of these structures.
Note: strains are often caused by an over-stretching of the muscle or tendon and is characterized by local stiffness, discoloration and bruising.
Note: a strain is also known as a pulled muscle.
Ligament: is incorrect because a similar injury to this structure is known as a strain.
Bone: is incorrect because an injury to this structure is known as a fracture or break.
Blood vessel: is incorrect because an injury to this structure is a contustion or hematoma.
Heart: is incorrect because an injury to this structure is much more serious than a strain.
Which of the following is shortened during a concentric muscle contraction?
Length of myosin filaments
Lenth of the tendon
Myosin-actin cross-bridge
Length of sarcomere
Length of actin filaments
The sliding filament theory discribes how the thick [myosin] and thin [actin] filaments pull across one another in order to shorten the muscle. The functional units of a muscle are sarcomeres, which are separated by Z lines, upon which actin filaments are attached. During concentric contractions the Z lines move together, thus decreasing the length of the sarcomere.
The length of actin filaments remain constant throughout any muscle contraction. Therefore this answer is incorrect.
Length of myosin filaments: is incorrect. This is not altered during any muscle contraction.
The myosin-actin cross-bridge: is active and pulls actin and myosin and actin across each other during a concentric contraction. However, it does not shorten and is incorrect.
The length of the tendon: is incorrect. A tendon is a connective tissue that does not chage shape during any muscle contraction.
What is the ideal maximum number, in millimeters, for systolic blood pressure?
80
120
150
160
200
120: is correct because pressure exceeding this systolic range run the risk of hypertention.
Note: Systolic blood pressure represents the pressure exerted on the arterial wall during the ventricles’ contraction phase.
Note: A normal distolic [blood pressure during ventricle relaxation] is 80 mm Hg.
150: is incorrect because this would indicate hypertension.
160: is incorrect because this is much too high.
200: is incorrect because this number would typically only be seen during maximal exertion.
80: is incorrect because this is too low and represents a normal distolic blood pressure.
Which of the following movements occurs in the transverse plane?
Extension
Flexion
Horizontal abduction
Abduction
Adduction
Horizontal abduction: is correct. The transverse plane separates the body into upper and lower halves. Movement in this plane will occur around a vertical, or longitudinal, axis and are rotational.
Note: examples of transverse plane movements include horizontal abduction, horizontal adduction, internal rotation and external rotation.
Flexion and extension are incorrect as these movements occur in the sagittal plane.
Abduction and adduction: are incorrect because these movements occur in the frontal plane.
A client discovers that they have a nutrient and mineral deficiency, which situation most likely lead to this?
Low caloric intake
Eating a variety of foods
Eating a vegetarian diet
Not enough fruit consumption
Not consuming any dairy product
Low caloric intake: is correct because the average individual consuming an average diet will not have any nutrient deficiencies. When caloric intake is too low, the consumption of the vitamins and minerals will be too low.
Note: this is a major reason why clients must be cautious when consuming a low calorie diet.
Eating a variety of foods: is incorrect because this is more likely to lead to an abundance of vitamins and minerals.
Not enough fruit consumption: is incorrect because vitamins and minerals can be obtained from other sources.
Eating a vegetarian diet: is incorrect because this diet can obtain all needed vitamins and minerals.
Not consuming any dairy products: is incorrect because this diet does not necessarily lead to any deficiencies.
Which two nutrients aid in maintaining the fluid balance of the body?
Protein and fat
Fat and carbohydrate
Water and carbohydrate
Water and fat
Water and protein
Water and protein: is correct because water provides the body with fluid and protein helps control the fluid balance between the blood and surrounding tissues.
Note: protein is also involved in the growth and maintenance of all the body’s tissues and cells.
Note: water also aids in temperature regulation.
Water and carbohydrate: is incorrect because carbohydrate is not involved in fluid balance.
Protein and fat: is incorrect because fat is not involved in fluid balance.
Fat and carbohydrate: is incorrect because neither nutrient aids in body fluid balance.
Water and fat: is incorrect because body fluid balance is not maintained by fat.
A decrease in exercise performance can occur with a loss of how much fluid?
4% of body weight
2% of body weight
1% of body weight
8% of body weight
6% of body weight
2% of body weight: is correct because research has shown this amount to decrease and adversely affect circulatory function.
Note: hydration of the body is important for body temperature regulation, transporting nutrients and waste to and from cells and lubrication.
4% of body weight: is incorrect because this much loss would result in severe complications.
1% of body weight: is incorrect because this amount is too low.
6% of body weight: is incorrect because this is considered almost fatal dehydration.
8% of body weight: is incorrect because this amount of fluid loss is likely to result in death.
Which of the following muscles is not involved in respiration during high intensity exercise?
Internal obliques
Diaphram
External intercostals
Pectoralis major
Rectus abdominis
The correct answer is pectoralis major.
During respiration (at rest), the diaphram is the only muscle needed for inspiration, and expiration can occur through relaxing this muscle.
During forceful respiration, like during high intensity exercise, the external intercostals** aid in inspiration, and the internal intercostals and abdominal muscles [**rectus abdominis**, **internal obliques** and **external intercostals and transverse abdominis] aid in exhalation.
Diaphram is incorrect. This is the only muscle needed to breathe at rest and is only involved with forceful breathing during high intensity exercise.
Rectus abdominis is incorrect. This abdominal muscle aids expiration during high intensity exercise.
External intercostals incorrect. Forceful inspiration during exercise is aided by this muscle.
Internal obliques is incorrect. This abdominal muscles aids forceful expiration.
Which factor related to adherence involves the planning, organizing, and tracking of physical activity?
Self-regulation
Self-worth
Social support
Sef-efficacy
Motivation
Self-regulation: because this tasks that the surrounding physical activity will aid in maintaining a regime.
As a personal trainer, a large portion of the job is to equip clients with the skills necessary to adhere to exercise.
Note: adherence is important because approximately 50% of people who begin an exercise program drop out within the first six months.
Social support: is incorrect because this factor involves the desire to perform physical activity.
Social support: is incorrect because this factor involves exchange of aid or assistance among individuals or groups.
Self-worth: is incorrect because this is the satisfaction an individual has with themselves.
Self-efficacy: is incorrect because this involves an individual’s confidence.
Exercise self-regulation includes all of these for a client except which of the following strategies?
Encourage excluding distracting friends from exercise
Manage schedule to exercise
Provide exercise back-up plans
Identify a variety a ways to exercise
Plan workouts before exercise
Encourage excluding distracting friends from exercise: is correct because this is the opposite strategy a personal trainer would use to improve a client’s exercise self-regulation.
Note: exercise self-regulation strategies include planning exercise, setting exercise related goals, self-monitoring exercise behavior and avoiding relapse.
Note: all of these increase exercise adherence.
Which is lacking in a client’s goal of “eating more daily vegetables for the next month?”
Not attainable
Not specific enough
Not measurable
Not realistic
Not timely
Not specific enough: is correct because it lacks a detailed description of what is to be accomplished.
The most effective goals follow the SMART principle.
Note: the goals are specific, measurable, attainable, realistic, and timely.
e.g. “eating five servings of vegetables daily for the next month.”
Not measurable: is incorrect because this goal can be measured.
Not timely: is incorrect because the time frame is given.
Not realistic: is incorrect because this goal can be accomplished.
Not attainable: is incorrect because this goal can be achieved.
Which of the following is not necessary to make a good impression with a perspective client?
Smile
Appear neat, clean and well dressed
Make eye contact
Call the client “sir” or “ma’am”
Use the client’s name
Call the client “sir” or “ma’am”: is correct because this may be too formal for the relationship a personal trainer is looking to develop with a client.
Note: developing rapport with a client is of the up most importance, and making a good impression is a part of that.
Make eye contact: is incorrect because this is an excellent way to make a good first impression.
Smile: is incorrect because this is important for developing rapport.
Use the client’s name: is incorrect because this is important for making a good first impression.
What is the best type, that is recommended by ACSM, of behavioral goal to set to achieve results?
GOAL
SACSM
SMART
TRAMS
SAMCRO
SMART: is correct because these goals set targets for reasonable and traceable behaviours and provide a path and time line for achievement.
SMART: specific, measurable, attainable, realistic and timely.
Note: this is ACSM’s system for setting appropriate behavioral goals that clients can accomplish.
SAMCRO: is incorrect because this is a fictional motorcycle club in a fictional televison show.
SACSM: is incorrect because it is a study and action course in staff management.
TRAMS: is incorrect because this is the pleural of a streetcar.
GOAL: is incorrect because this is a target that is trying to be achieved.
Why is it important to know a client’s exercise history?
To determine if they are worth your time
To determine if the client has any cardiovascular disease risk factors
To recycle their old training program
None of these
To assess their laziness
None of these: is correct because the correct answer isn’t given as an option.
A client’s exercise history is important because it shows what they have been able to do, whether they can move on to advanced exercises, and what their attitude is toward exercise is in general.
Note:
this is an important piece to determining risk for the client.
To assess theit laziness:
is incorrect because this has no bearing on client safety.
To recycle their old training program:
is incorrect because this is not what should occur.
To determine if they are worth your time:
is incorrect because every client is worth your time.
To determine if the client has any cardiovascular disease risk factors:
is incorrect because this information could not be obtained from an exercise history.
Clothing should include which properties to minimize risk for a client?
Tight fitting, breathable and warm
Comfortable, form fitting and allow movement
Comfortable, breathable and restrictive
Comfortable, breathable and allow movement
Loose, thick and new
Comfortable, breathable and allow movement: is correct because this allows the client to perform exercise to their best ability while keeping them cool and safe. Personal trainers should educate clients about appropriate clothing and footware to prevent injury and to enhance training. In addition, trainers should check footware and should not allow clients to train with inappropriate shoes.
Tight fitting, breathable and warm: is incorrect because this will not increase safety and ability to perform for the client.
Loose, thick and new: is incorrect because these characteristics don’t guarantee client safety and performance.
Comfortable, form fitting and allow movement: is incorrect because it is not necessary for clothing to be form fitting.
Comfortable, breathable and restrictive: is incorrect because restrictive is not a desirable characteristic for workout clothing.
What step can a personal trainer take to prevent foreseeable accidents with exercise equipment?
Use reliable equipment
Provide proper instructions and supervision
Complete consistent equipment maintenance and repair
All of these
Use equipment appropriate for the client
All of these: is correct because a personal trainer can take many steps to prevent foreseeable accidents with exercise equipment.
Using safe and routinely maintained equipment in the appropriate manner with proper instruction and supervision is imperative to minimizing client risk. Minimizing risk is a primary role for any personal trainer.
Use reliable equipment: is incorrect because although a true statement, it is only part of the correct answer.
Use equipment appropriate for the client: is incorrect because although a true statement, it is only part of the correct answer.
Provide proper instruction: is incorrect because although a true statement, it is only part of the correct answer.
Complete consistant equipment maintenance and repairs: is incorrect because although a true statement, it is only part of the correct answer.
What should a personal trainer do if the training facility surface is wet and cannot be corrected before a session begins?
Perform the session using only cardio equipment
Cancel session and reschedule
Cancel the session and refund their money
Dry the surface and start the session late
Only perform exercises that don’t require standing
Cancel session and reschedule: is correct because this puts client safety as the priority and will serve to minimize risk. If safety conditions require it, it is always better to be conservative and reschedule rather than to continue training in the presence of dangers. Although a temporary inconvenience, the client will appreciate the personal trainer’s concern.
Cancel the session and refund their money: is incorrect because the refund is not necessary.
Dry the surface and start the session late: is incorrect because this is not a client centered approach.
Only perform exercises that don’t require standing: is incorrect because this isn’t safe.
Perform the session using only cardio equipment: is incorrect because this is neither safe of necessarily in the best interest of the client.
Which of the following must be covered when obtaining a client’s informed consent?
Goal setting for the training program
Schedule of the training program
None of these
Cost of the training program
Risks associated with the training program
Risks associated with the training program: is correct because this can be used as protection against future liability.
The informed consent for should be a document covered before any acutal training takes place.
This document discusses the benefits and risks of a training program, the expectations of the client and the expectations of the trainer.
Cost of the training program: is incorrect because this doesn’t involve protection from future liability.
Schedule of the training program: is incorrect because this does not protect one from future liability.
Goal setting: is incorrect because future liability is not protected by including goal setting.
Which factor of a client’s footwear does not increase the risk of injury?
Excess wear
Bright color
Tears in toe area
Unsuitable for given activity
Poor fit
Bright color: is correct because this has no bearing on the safety of a client. Client shoes should be comfortable, fit well and be suitable for the variety of activities that may take place during the exercise session.
Note: Personal trainers should ensure a client is wearing appropriate footwear as a measure of risk reduction.
Excess wear: is incorrect because this may increase incidence of injury.
Poor fit: is incorrect because this may increase injury risk.
Unsuitable for given activity: is incorrect because injury risk may increase due to this.
Tears in toe area: is incorrect because this may lead to tripping or falling.
A trainer should have ongoing training in which of the following areas?
Safety
First aid and CPR
Health and fitness
Exercise science
All of these
All of these: is correct because ongoing training in these major areas is imperative to ensure client safety and to maintain understanding of the ever evolving changes is exercise science.
Continuing education can be obtained through reading and research, attending clinics and conventions and pursuing future coursework.
Obtaining sufficient continuing education credits is a requisite to maintain the ACSM certification.
Claims pertaining to violations of scope practice commonly occur for trainers when they give advice on which of the following topics?
Water intake recommendations
Body fat reduction
Exercise classes
Supplements
Recommendations for exercises outside of training sessions
Supplements: is correct because this nutrition advice is often outside of the scope of practice for a personal trainer. ACSM recommeds that a trainer refer a client to another health professional who is licensed to discuss dietary supplements as this is a complex topic that requires knowledge of many different side effects and potentially dangerous drug and nutrient combinations.
Exercise classes: is incorrect because this knowledge is well inside the scope of practice of a personal trainer.
Body fat reduction: is incorrect because this is within a personal trainer’s scope of practice.
Water intake recommendations: is incorrect because providing these guidelines is appropriate for a personal trainer.
Recommendations for exercises outside of training sessions: is incorrect because this is part of the role of a personal trainer.
In a fitness center where is a personal trainer’s primary source of business?
Friends and family
Potential members
All of these
Membership base
General public
Membership base: is correct because this is a captive audience that can be interacted with on a personal level. It is important for the personal trainer to be established as an expert and to build rapport with the members.
Before approaching members on the exercise floor, personal trainers should have a clear understanding of their objective and what value they bring to the potential client.
Potential members: is incorrect because they have not commited to exercise yet.
General public: is incorrect because there is no, or little, chane of interaction.
Friends and family: is incorrect because, although there is rapport, these individuals may not necessarily be interested in exercise.
Which of these hormones are considered anabolic hormones?
Testosterone
Growth hormone
Insulin
All of these
Thyroid hormone
All of these: is correct because these all cause new protein to be manufactured within the body.
These new proteins are manufactured to create muscle and other tissues.
This hormone type is often abused when consumed beyond healthy levels.
What does the acronym ATP stand for?
Adenosine triphosphate
Anaerobic target pace
Arterial tension pathology
Aerobic target pace
Anterior tissue physiology
Adenosine triphosphate: is correct because this is a common acronym used when discribing energy balance in the body.
Note: ATP is the energy agent that powers the cell.
Note: ATP is produced within the muscles and can be depleted through strenuous anaerobic training.
Aerobic target pace: is incorrect because this is not a common term in exercise physiology.
Anaerobic target pace: is incorrect because this is not a common use term in exercise phyisology.
Anterior tissue physiology: is incorrect because these words are not used together in exercise physiology.
Arterial tension pathology: is incorrect because these words do not describe an aspect of exercise physiology.
