ch21

Question 1

HRmax

Answer 1

Traditionally the formula 220-age has been used to determine Heart Rate Max
(HRmax). Updated research has shown that this formula has little scientific merit for
use in exercise physiology and related fields. It is for this reason that the regression
formula of 208−(0.7 × age) has been adopted.

Question 2

pregnancy

Answer 2

In the 2nd and 3rd trimesters:
◆ Power and speed assessments should be avoided.
◆ Push-up assessments should be modified to be performed on the knees.
◆ The single-leg squat assessment should be modified to a single-leg balance.
◆ ROM for the OHS should be decreased.

Question 3

obesity

Answer 3

Adjustment Considerations for Obese Populations:
◆ The Rockport walk test is a preferred cardiorespiratory assessment for this
population.
◆ A single-leg balance should be considered in replacement of the single-leg squat.
◆ Modified push-ups on a bench or from the knees should be considered for pushup tests.

Question 4

LBP

Answer 4

Watch for anterior or posterior rotation of the pelvis during the overhead squat,
pushing, and pulling assessments, as this may indicate core weakness.
◆ The push-up position may be too difficult due to the demands on the core, in
which case it may be more appropriate for clients to perform this assessment on
their knees or with their hands on a bench.

Question 5

hx shoulder injury

Answer 5

Watch for the arms falling forward during the overhead squat and/or the
shoulders elevating and the head migrating forward during pushing and pulling
assessments.
◆ Placing individuals in positions in which a large amount of stress is being placed
on the shoulder complex may be eliminated or adjusted to decrease stress to the
area.

Question 6

excessively adducts in single leg squat. avoid or modify what?

Answer 6

an athlete whose
knee excessively adducts during the single-leg squat assessment should probably not
do a shark skill test, because not only will the client’s performance be hindered, it may
increase the risk of injury due to the dynamic nature of the assessment. Another option
may be to perform the shark skill test using two legs versus one if the assessment is key
to the client’s programming and demands of his or her sport

Question 7

vertical jump test

Answer 7

The purpose of the vertical jump test is to assess lower

extremity power.

Question 8

40 yd dash

Answer 8

The purpose of the 40-yard dash is to assess acceleration and
speed. This assessment is best performed on a track or field of
at least 60 yards. The professional should also have a stopwatch
and set up cones 40 yards apart.

Question 9

pro shuttle test

Answer 9

The purpose of the pro shuttle test is to assess speed, explosion,
body control, and the ability to change direction (agility). The
fitness professional will need a stopwatch and three cones. The
assessment should be performed on a flat, nonslip surface.

Question 10

LEFT test

Answer 10

The purpose of the LEFT test is to assess agility, acceleration,
deceleration, and neuromuscular control. The fitness
professional will need a stopwatch and two marker cones. The
assessment should be performed on a flat, nonslip surface.

Question 11

davis’s law

Answer 11

soft tissue heal according to the manner in which they are mechanically stressed

Question 12

cardio for clients w feet turned out

Answer 12

The following are suggested cardio activities for clients with turned out feet:
◆ Treadmill: Clients can use the treadmill after doing flexibility, and if the speed
is a level at which they can focus on keeping the five kinetic chain checkpoints
aligned.
◆ Elliptical trainer: When the client is on the elliptical, the foot can be positioned
straight and the pad will help maintain it.
◆ Rowing machine: The foot is in a position that does not require as much control.
◆ Versa climber: The versa climber uses a foot pad that can assist in maintaining a
neutral foot position.

Question 13

some exercises in which it is challenging to maintain good upper
body posture:

Answer 13

◆ Stationary bike/cycling: Cycling with upright posture is better for clients with
upper body compensations.
◆ Stair climber: Standing upright is better for the upper body and puts the weight
back on the legs where it should be.
◆ Treadmill: Ensure that the clients avoid holding the treadmill rails, which pulls the
upper body forward into the compensation.
◆ Anything with a television: If the TV is positioned too high, the individual may have
to put the head into excessive extension, leading to the head protruding forward.

Question 14

Two ways that the OPT model can be used in an undulating, nonlinear fashion are:

Answer 14

◆ Using weekly cycles composed of various phases of the OPT model.
◆ Using weekly cycles composed of one phase of the OPT model, but with intensities
and volume varied throughout the week.

Question 15

The following should be considered with regard to core exercises:

Answer 15

◆ The Floor Bridge: To activate the correct muscles the client should move the feet to
hip width and keep them straight to avoid activating the adductors.
◆ Prone Iso-Abs: A common hand and arm position during the prone iso-abs is to
bring the hands together, internally rotating at the shoulders. The arms should
run parallel to each other when performing the prone iso-abs exercise.

Question 16

The following should be considered with regard to single-leg balance exercise

Answer 16

◆ Monitor feet turn out: The foot will turn out with the increased challenge of
balance training in an attempt to increase the base of support.
◆ Monitor anterior pelvic tilt: Single-leg balance is an exercise that can be incredibly
demanding on the muscles around the hips and spine. Therefore, it is not unusual
to see a client demonstrate compensations around the hips during this exercise.
During single-leg stance the gluteal muscles need to work with the abdominal
muscles to keep the hips and the stance leg in proper position.

Question 17

The following should be considered with regard to resistance training:

Answer 17

◆ Monitor feet turn out: During the staggered stance, it is very common for the rear
leg to turn out, exacerbating the compensation of the feet turning out. The rear
leg should be straight, and if necessary the client can get the rear leg into a tripleextended position.
◆ Monitor anterior pelvic tilt: If the hip flexors are restricting this motion, then the
front of the hips will likely be pulled down, exacerbating the compensation.
◆ Monitor arms falling forward: Performing many repetitions of lat pull-downs,
pull-ups, or heavy chest exercises may make the compensation worse. If the client
moves into an anterior pelvic tilt, overhead movements should be avoided until
proper extensibility has been restored to the lats and pectorals.

Question 18

A training template should track

Answer 18

A training template should track five items:
◆ Phase of training.
◆ Exercise selection.
◆ Intensity.
◆ Volume.
◆ Outcome.

Question 19

Compensations and Exercises to Avoid Until Specific Movement

Compensations Are Corrected

Answer 19

feet turn out-no calf raises
knees cave in-no adductor/abductor machine or leg extensions.
APT-no leg press, leg raise, leg extension, abductor, leg curl
arms fall forward-no lat pull down, chest press, shoulder press, treadmill

Question 20

hydration

Answer 20

women:2.7 L men 3.7L.
14-20oz 2 hrs pre exercise.
16oz 15 mins pre exercise.
4-8oz every 15-20mins of exercise
50oz per kg of body weight lost post exercise
Fluid absorption is accelerated with a 6% carbohydrate drink (any popular sports
drink).
Cold water or fluid is more rapidly absorbed.
Drink sports drinks containing 6–8% glucose for exercise lasting longer than 60
minutes.

Question 21

self-confidence

Answer 21

Performance Accomplishments:
This is the strongest source of self-confidence. It focuses
on personal task improvement and success, rather than
on comparisons with others.
Modeling: Watching other, similar individuals successfully perform
the desired task can increase a person’s confidence in his
or her ability to complete the task, too.
Verbal Persuasion: Being persuaded by someone else (e.g., fitness
professional, coach, friend) that he or she can perform
the task successfully.
Imagery: When people imagine themselves performing a task, it
increases their confidence that they will actually be able
to perform it

Question 22

motivational interviewing

Answer 22

Motivational interviewing has been defined as a collaborative person-centered form
of guiding to elicit and strengthen motivation for change. The foundation of this technique is an empathetic, person-centered style, emphasizing evoking and strengthening
the client’s own motivation for healthy change.

Question 23

behavior modification approaches

Answer 23

prompting
contracting
charting attendance and participation
providing feedback on progress

Question 24

cognitive behavioral approach

Answer 24

association/disassociation
social support
intrinsic approach

Question 25

10 steps to success for business

Answer 25

1. Determine desired annual income.
2. Determine weekly earnings needed to support annual goal.
3. Calculate number of sessions needed to meet weekly income goal.
4. Determine needed closing percentage.
5. Create timeline to acquire clients with urgency.
6. Calculate total number of needed interactions based on closing percentage.
7. Determine how many interactions per day are needed to meet weekly goals.
8. Break down daily interactions by the hour.
9. Always ask for contact information.
10. Follow up.