Ch 9. The Beginner Client

Question 1

a performance based test that is specifically looking at the number of pull-ups, push-ups and crunches that your client is able to repeatedly perform would be an assessment of

Answer 1

muscular endurance

Question 2

was is the girth of the muscle refering to

Answer 2

size

Question 3

what are the fine ridges and bumps formed by the muscle being close to the skin, without subcutaneous fat in-between refered to as

Answer 3

definition

Question 4

when you condition for one sport, and that conditioning trains muscles that are used for other sports, this is called

Answer 4

cross training

Question 5

T/F: all functional training exercises require balance exercises

Answer 5

false

Question 6

describe flexibility

Answer 6

absolute ROM in a joint/ series of joints that is attainable in momentary effort with the help of a partner or piece of equipment

Question 7

what is a static stretch

Answer 7

stretch not involving motion

Question 8

what is a dynamic stretch

Answer 8

stretch involving motion

Question 9

what do calisthenics involve

Answer 9

using body weight without an apparatus to promote strength, endurance and flexibility

Question 10

Aerobic exercises require training at an individual’s target heart rate for at least ____ minutes, ____ or more times per week.

Answer 10

20 ; 3

Question 11

what does the challenge of the overload principle require

Answer 11

the body to continue to adapt to an increase in the intensity of effort, resulting in greater muscle tissue growth and fat loss

Question 12

how can you reduce the addrenal gland from releasing stress hormones which actually result in the catabolism of body tissues

Answer 12

workout for a short duration

Question 13

T/F: recovery heart rate between sets can be used to estimate energy expenditures

Answer 13

true

Question 14

what is the greatest contributor to injury among beginner clients

Answer 14

improper form

Question 15

what should you as the trainer require of your clients for their overall safety

Answer 15

proper footwear
no large meal before a workout
no premature heavy weight lifting

Question 16

why is this statement correct? “wait 90 minutes after you eat before you get into the pool”

Answer 16

because greater supply of blood is needed for digestion right after you eat

because when vessels dilate around digestion, they constrict in muscular areas

Question 17

describe the component of fitness: muscular endurance

Answer 17

effect as much muscle tissue as possible prolonged. Incorporate pushing, pulling and squatting/lunging movements

Question 18

describe the component of fitness: Cardiorespiratory Conditioning

Answer 18

create a goal for identifying the 3 stages of aerobic progression

Question 19

describe the component of fitness: Body Composition

Answer 19

identify ratio of lean body mass to fat body mass

Question 20

describe the component of fitness: Muscle Strength

Answer 20

increase with isometric exercise or with low rep isotonic exercise. Use compound movements that target the major muscle groups

Question 21

For women, body fat should not exceed __%; for men, body fat should not exceed __%.

Answer 21

25% & 18%

Question 22

the alternating lateral lunge, sumo squat and high knee skips are examples of:

Answer 22

dynamic stretching

Question 23

performing 3 sets each of pushing, pulling and squatting exercises in a circuit in the 20-25 rep range, will have its greatest benefit on:

Answer 23

endurance and fat loss

Question 24

For the general fitness client, it is important to encourage a workout that is performed at least ___ times per week in order to maintain an average level of fitness.

Answer 24

3

Question 25

Stability training starts with an effective ________ routine.

Answer 25

core

Question 26

T/F: The client should either perform all resistance or all aerobic exercises, respective to his or her goal.

Answer 26

false

Question 27

what are the 5 components of fitness

Answer 27

cardio
endurance
strength
flexibility
body composition

Question 28

what is muscle endurance

Answer 28

ability for muscles to perform contractions for long periods of time