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NSCA-CPT EXAM > Chapter 11 - Fitness Testing Protocols & Norms > Flashcards

Chapter 11 - Fitness Testing Protocols & Norms Flashcards

1
Q

Personal trainers must choose _______ and _______ tests that are suitable for an individual client.

A
  • valid

- reliable

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2
Q

Personal trainers must administer tests _______ and _______ and _______ the results.

A
  • accurately
  • record
  • interpret
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3
Q

Vital sign testing protocols can include the following: _______ and _______.

A
  • heart rate

- blood pressure

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4
Q

Body composition testing protocols can include the following: _______, _______, _______, _______, _______, _______, _______.

A
  • body mass index
  • anthropometry
  • height
  • weight
  • skinfolds
  • BIA and NIR techniques
  • waist-to-hip-girth ratio
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5
Q

Cardiovascular endurance testing protocols can include the following: _______, _______, _______, _______, _______, _______, _______, _______, _______, _______.

A
  • general procedures for cycle ergometer testing
  • YMCA cycle ergometer test
  • astrand-rhyming cycle ergometer test
  • YMCA step test
  • distance run and walk test
  • 12-minute run/walk
  • 1.5 mile run
  • rockport walking test
  • 1-mile run
  • non-exercise-based estimation of VO2max
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6
Q

Muscular strength testing protocols can include the following: _______, _______, _______

A
  • 1 repetition maximum bench press
  • 1 repetition maximum leg press
  • estimating a 1-repetion maximum
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7
Q

Muscular endurance testing protocols can include the following: _______, _______, _______

A
  • YMCA bench press test
  • partial curl-up test
  • prone double straight-leg raise test
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8
Q

Flexibility testing protocols can include the _______.

A
  • sit and reach test
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9
Q

Many of the assessments that a personal trainer performs during a fitness evaluation involve two basic tasks: _______ and _______.

A
  • taking the clients pulse

- blood pressure

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10
Q

Monitoring _______ and _______ changes with exercise.

A
  • heart rate

- blood pressure

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11
Q

_______ is an effective method to determine appropriate exercise intensity.

A
  • Aerobic exercise
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12
Q

Most adults have a resting heart rate or pulse between _______ and _______.

A
  • 60

- 80 beats/min.

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13
Q

The average HR for females is _______ to _______ than for males.

A
  • 7

- 10 beats/min. greater

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14
Q

A normal resting heart rate can be anywhere between _______ and _______.

A
  • 60

- 100 beats/min.

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15
Q

Those slower than 60 beats/min. are classified as _______ and those higher than 100 beats/min as _______.

A
  • bradycardia

- tachycardia

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16
Q

Three commonly used field techniques for assessing HR that may be particularly useful for personal trainers: _______, _______, and the use of _______.

A
  • palpation
  • auscultation
  • heart rate monitors
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17
Q

Equipment to measure HR can include any one or a combination of the following devices: _______, _______, _______.

A
  • stopwatch
  • stethoscope
  • heart rate monitor
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18
Q

_______ is the most common and certainly the most cost effective method for assessing both resting and exercise HR.

A
  • Palpation
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19
Q

Use the _______ and _______ to palpate the pulse.

A
  • tips of the index

- middle fingers

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20
Q

When palpating the pulse avoid using the _______, because its inherent pulse may be confusing and potentially confounding.

A
  • thumb
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21
Q

Any on of the following land marks can be used to palpate the pulse: _______, _______, _______, and _______.

A
  • brachial artery
  • carotid artery
  • radial artery
  • temporal artery
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22
Q

The _______ is located at the anterior medial aspect of the arm just distal to the belly of the biceps brachia muscle, 1 inch superior to the antecubital fossa.

A
  • brachial artery
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23
Q

The _______ is located on the anterior surface of the neck just lateral to the larynx.

A
  • carotid artery
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24
Q

Baroreceptors located in the arch of the aorta and the carotid sinuses can sense increases in applied pressure and will feed back to the medulla to _______ HR.

A
  • decrease
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25
Q

The _______ is located on the anterior-lateral surface of the wrist, in line with the base of the thumb.

A
  • radial artery
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26
Q

The _______ is located at the lateral side of the cranium on the anterior portion of the temporal fossa, usually along the hairline at the level of the eyes.

A
  • temporal artery
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27
Q

If you are using a stopwatch to keep the time while counting beats, and if you start the stopwatch simultaneously with the first beat, count the first beat as _______.

A
  • zero
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28
Q

During palpation, if the stopwatch has been running, count the first beat as _______.

A
  • one
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29
Q

During palpation the HR should be counted for _______, _______, _______, _______, _______.

A
  • 6 seconds
  • 10 seconds
  • 15 seconds
  • 30 seconds
  • 60 seconds
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30
Q

If the HR is counted for less than a full minute, use the following multipliers to convert your measurement to beats per minute: _______; _______; _______; _______.

A
  • x 10 for 6 seconds
  • x 6 for 10 seconds
  • x 4 for 15 seconds
  • x 2 for 30 seconds
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31
Q

Typically, the shorter duration HR counts (6, 10, and 15 seconds) are used during _______ and _______ conditions.

A
  • exercise

- post exercise

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32
Q

Not only are _______ HR counts time efficient; they may also provide a more accurate representation of momentary HR due to the immediate fluctuations that often occur with changes in exercise intensity.

A
  • short duration
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33
Q

_______ is generally assessed with the longer duration HR counts (30 and 60 seconds) to reduce the risk of miscounts and measurement error.

A
  • Resting heart rate
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34
Q

To locate the _______ bend the elbow with the arm at the side. The palm of the hand should be up.

A
  • radial pulse
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35
Q

The _______ is located on the inside of the wrist near the base of the thumb.

A
  • radial artery
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36
Q

The _______ is located on either side of the neck, in the space between the windpipe (trachea) and muscle (right or left sternocleidomastoid), beneath the lower jawbone.

A
  • carotid artery
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37
Q

To much pressure placed on the _______ may cause reduced blood flow to the head.

A
  • carotid artery
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38
Q

Convert the following pulse measurement into beats/minute: 12 heart beats counted during a 6 second period = _______

A
  • 120 beats/min.
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39
Q

Convert the following pulse measurement into beats/minute: 18 heart beats counted during a 10 second period = _______

A
  • 108 beats/min.
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40
Q

Convert the following pulse measurement into beats/minute: 24 heart beats counted during a 15 second period = _______

A
  • 96 beats/min.
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41
Q

Convert the following pulse measurement into beats/minute: 41 heart beats counted during a 30 second period = _______

A
  • 82 beats/min.
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42
Q

Factors affecting heart rate assessment: _______, _______, _______, _______, _______, _______, _______, _______, _______, _______, and _______.

A
  • smoking and tobacco
  • caffeine consumption
  • environmental temperature extremes
  • altitude
  • stress
  • food digestion
  • body position
  • time of day
  • medications
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43
Q

_______ procedure requires the use of a stethoscope.

A
  • Auscultation
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44
Q

The bell of the stethoscope should be placed directly on the _______ over the _______ just left of the sternum.

A
  • skin

- third intercostal space

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45
Q

The sounds heard from the heart beating should be counted for either _______ or _______.

A
  • 30 seconds

- 60 seconds

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46
Q
  • Digital display HR monitors are becoming increasingly popular because of their _______, _______, and _______.
A
  • validity
  • stability
  • functionality
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47
Q

One drawback to using digital display HR monitors is that they are _______.

A
  • expensive
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48
Q

_______ can be defined as the forces of blood acting against vessel walls.

A
  • blood pressure
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49
Q

_______ are the sounds that are emitted as a result of the vibratory forces of blood acting against vessel walls.

A
  • Korotkoff sounds
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50
Q

The detection and disappearance of _______ under controlled pressure environments are the basis of most BP measurement methods.

A
  • Korotkoff sounds
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51
Q

_______ is the most commonly used field technique for determining blood pressure.

A
  • Sphymgmomanometry
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52
Q

Two types of sphygmomanometers include: _______ and _______.

A
  • mercury sphygmomanometers

- aneroid sphygmomanometers

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53
Q

Both mercury and aneroid sphygmomanometers require the use of an _______ and a _______ to auscultate the Korotkoff sounds.

A
  • inflatable air bladder-containing cuff

- stethoscope

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54
Q

The use of mercury and aneroid sphygmomanometers is also commonly referred to as the as the _______ or _______.

A
  • cuff

- auscultatory method

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55
Q

Repeated _______ are important for detecting hypertension and for monitoring the antihypertensive effects of an exercise program or dietary changes.

A
  • blood pressure measurements
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56
Q

When assessing blood pressure, it is recommended that measurements be taken with a _______.

A
  • mercury sphygmomanometer
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57
Q

The accuracy of _______ have been questioned compared to that of traditional mercury sphygmomanometers.

A
  • aneroid sphygmomanometers
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58
Q

Instruct the client to refrain from _______ or _______ at least 30 minutes prior to blood pressure measurements.

A
  • smoking

- ingesting caffeine

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59
Q

When taking blood pressure have the client sit _______ in a chair that supports the back with either the right or the left arm and forearm _______, _______, and supported at the level of the _______.

A
  • upright
  • exposed
  • supinated
  • heart
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60
Q

When measuring blood pressure be sure to select the appropriate _______ for the client.

A
  • cuff size
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61
Q

To determine the arm circumference for BP measurements, have the client stand with arms _______, and take the arm circumference measurements roughly midway between the _______ and _______.

A
  • hanging freely at the sides
  • shoulder
  • elbow
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62
Q

Begin blood pressure measurements only after the client has rested for a minimum of _______ seated in the upright position.

A
  • 5 minutes
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63
Q

When measuring blood pressure place the cuff on the arm so that the air bladder is directly over the _______.

A
  • brachial artery
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64
Q

When measuring blood pressure the bottom edge of the cuff should be 1 inch above the _______.

A
  • antecubital space
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65
Q

The bottom edge of the cuff should be 1 inch above the _______.

A
  • antecubital space
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66
Q

Place the stethoscope firmly, but not hard enough to indent the skin, over the _______.

A
  • antecubital space
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67
Q

Most trainers find it is easier to use the _______ hand to control the bladder airflow by placing the air bulb in the _______ and using the _______ and _______ to control the pressure release.

A
  • dominant
  • palm
  • thumb
  • forefinger
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68
Q

Position the sphygmomanometer so that the center of the mercury column or aneroid dial is at _______ and the air bladder tubing is not _______, _______, or being allowed to ______ the stethoscope head or tubing.

A
  • eye level
  • overlapping
  • obstructing
  • contact
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69
Q

Once the cuff, stethoscope, and sphygmomanometer are in place, quickly inflate the air bladder either to _______ or _______ above the anticipated _______.

A
  • 160 mmHg
  • 20 mmHg
  • systolic BP
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70
Q

Upon maximum inflation of the cuff, turn the air release screw counterclockwise to release the pressure slowly at a rate of _______ or _______ per second.

A
  • 2

- 3 mmHg

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71
Q

Record both _______ and _______ measurements in even numbers using units of millimeters of mercury (mmHg) to the nearest _______ on the sphygmomanometer.

A
  • systolic blood pressure (SBP)
  • diastolic blood pressure (DBP)
  • 2 mmHg
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72
Q

_______ is the pressure corresponding with the first audible detection of Korotkoff sounds via auscultation.

A
  • Systolic blood pressure (SBP)
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73
Q

The pressure at which Korotkoff sounds disappear is the _______.

A
  • diastolic blood pressure (DBP)
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74
Q

_______ occur as sharp “thud” noises that can be similar to the sounds of gentle finger tapping on the stethoscope head.

A
  • Korotkoff sounds
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75
Q

Upon the disappearance of the Korotkoff sounds, carefully observe the manometer for an additional _______ to _______ of deflation to confirm the absence of sounds.

A
  • 10

- 20 mmHg

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76
Q

Once the absence of Korotkoff sounds is confirmed, _______ and _______.

A
  • release the remaining pressure rapidly

- remove the cuff

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77
Q

Repeat blood pressure measurements after a minimum of _______ rest.

A
  • 2 minutes
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78
Q

If the two consecutive blood pressure measurements of either the SBP or the DBP differ by more than ______, take a third BP measurement and record the average of the three SBP and the average of the three DBP measurements as the final scores.

A
  • 5 mmHg
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79
Q

If the consecutive measurements of neither the SBP or the DBP differ by more than _______, average the two SBP scores and average the two DBP scores to determine the final blood pressure.

A
  • 5 mmHg
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80
Q

While measuring blood pressure the client should remain seated _______ with the _______ supported and the _______ not crossed.

A
  • comfortably
  • back
  • legs
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81
Q

When measuring blood pressure the upper arm should be _______ and have no _______.

A
  • bare

- restrictive clothing

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82
Q

When measuring blood pressure the client’s arm should be _______ and supported at approximately _______

A
  • completely relaxed

- heart level

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83
Q

When measuring blood pressure the bladder of the cuff should cover at least _______ of the client’s _______.

A
  • 80%

- upper arm

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84
Q

When measuring blood pressure the cuff should be deflated at _______ or _______, with the first and last audible sounds taken as the _______ and _______, respectively.

A
  • 2
  • 3 mmHg/s
  • SBP
  • DBP
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85
Q

When measuring blood pressure both the client and tester should remain _______.

A
  • quiet
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86
Q

Factors affecting blood pressure assessment: _______, _______, _______, _______, _______, _______.

A
  • smoking and tobacco products
  • caffeine
  • stress
  • body position
  • time of day
  • medications
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87
Q

_______, which is the science of measurement applied to the human body, generally includes measurements of height, weight, and selected body girths.

A
  • Anthropometry
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88
Q

Measurement of height requires a _______ against which the client stands, a _______ attached or unattached to the wall, and a _______ placed concurrently against both the client’s head and the wall.

A
  • flat wall
  • measuring tape
  • rectangular object
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89
Q

The most accurate body mass or body weight measurement is performed with a _______, which is generally more reliable than a spring scale and should be calibrated on a regular basis.

A
  • certified balance beam scale
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90
Q

A _______ is an acceptable alternative to a certified balance beam scale.

A
  • calibrated electronic scale
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91
Q

Clients should be weighed while wearing _______.

A
  • minimal dry clothing
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92
Q

For comparison measurements at a later date, client’s should dress _______ and be weighed at the same _______.

A
  • minimally

- time of day

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93
Q

The most reliable body mass measurements are made in the _______, after _______ and before _______.

A
  • morning upon rising
  • elimination
  • ingestion of food or fluids
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94
Q

Level of hydration can result in variability of _______.

A
  • body mass
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95
Q

Clients should be encouraged to avoid _______ the day before weighing and to go to bed _______.

A
  • salty foods

- normally hydrated

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96
Q

The most reliable girth measurements are usually attained with the aid of a _______.

A
  • Gulick tape
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97
Q

Girth measurements can be made at the _______ of a training or incentive period for comparison with subsequent measurements.

A
  • beginning
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98
Q

Personal trainers often use the _______ to examine body mass related to stature.

A
  • body mass index (BMI)
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99
Q

Equation for BMI: _______

A

BMI (kg/m2) = Body weight (kg) / Height2 (m2)

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100
Q

_______ is a basic anthropometric measurement for which stature is a more accurate term.

A
  • Height
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101
Q

Stature can be measured in several different ways, the two most common involve (a) _______ and (b) _______.

A
  • using an anthropometer typically located on the upright of a standard platform scale and simply having a client stand with the back against a flat wall
  • using a right-angled device and simply having a client stand with the back against a flat wall
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102
Q

Equipment to measure height can include any one of the following devices: _______, _______

A
  • standard platform scale with anthropometer arm

- flat ridged, right-angled device

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103
Q

When measuring height ask the client to remove all _______.

A
  • footwear
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104
Q

When measuring height ask the client to stand as _______ as possible with feet _______ and heels _______ facing _______ wall or stadiometer.

A
  • erect
  • flat on the floor
  • together
  • away from
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105
Q

When measuring height instruct the client to horizontally align the lowest point of the orbit of the eye with the _______.

A
  • opening of the ear
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106
Q

When measuring height instruct the client to _______ and _______ until the measurement has been taken.

A
  • take a deep breath

- hold

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107
Q

When measuring height rest the _______ or _______ gently on the crown of the client’s head.

A
  • anthropometer arm

- measurement angle

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108
Q

When measuring height mark the _______ or stabilize the _______, and record the measurement to the nearest _______.

A
  • wall
  • anthropometer
  • centimeter
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109
Q

If only inches are available when measuring height, then record the value to the nearest _______ to _______ and convert the measurement in inches to _______.

A
  • 1/4
  • 1/2 inch
  • centimeters
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110
Q

_______ is defined as the mass of an object under the normal acceleration due to gravity; therefore a more accurate term to characterize body weight is _______.

A
  • weight

- body mass

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111
Q

An accurate measurement of body mass can be taken only with a _______.

A
  • calibrated and certified scale
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112
Q

One of the types of scales most commonly used is the _______.

A
  • platform-beam scale
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113
Q

Equipment to measure weight includes the following device: _______

A
  • calibrated and certified scale
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114
Q

Before measuring weight ask the client to remove as much _______ and _______ as feasible.

A
  • clothing

- jewelry

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115
Q

When measuring weight instruct the client to step _______ onto the scale and remain _______ throughout the measurement.

A
  • gently

- as still as possible

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116
Q

When measuring weight record the weight to the nearest _______, or when a sensitive metric scale is available, to the nearest _______.

A
  • 1/4 pound

- 0.02 kg

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117
Q

When measuring weight convert the measurement in pounds to kilograms using the following equation: _______

A
  • pounds (lb) / 2.2046 = kilograms (kg)
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118
Q

A female client is measured with a height of 65 inches and a weight of 145 pounds. Calculate her BMI.

A
  • stature = 65 inches x 0.0254 = 1.651 meters
  • mass = 145 pounds / 2.2046 = 65.8 kilograms
  • BMI = 65.8 / (1.651 X 1.651) = 65.8 / 2.726 = 24.1
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119
Q

A male client is measured with a height of 69 inches and a weight of 214 pounds. Calculate his BMI.

A
  • stature = 69 inches x 0.0254 = 1.753 meters
  • mass = 214 pounds / 2.2046 = 97.1 kilograms
  • BMI = 97.1 / (1.753 x 1.753) = 97.1 / 3.073 = 31.6
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120
Q

Factors affecting body mass assessment: _______, _______, _______.

A
  • previous meals
  • time of day
  • hydration status
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121
Q

A _______ indirectly measures the thickness of subcutaneous fat tissue.

A
  • skinfold (SKF)
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122
Q

Skinfold measurements are highly correlated with _______.

A
  • body density measurements from underwater weighing
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123
Q

Equipment for skinfold measurements includes the following devices: _______, _______, _______.

A
  • skinfold caliper
  • nonelastic tape measure
  • pen or other marking device
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124
Q

Take all skinfold measurements on the ______ side of the body.

A
  • right
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125
Q

Before taking skinfold measurements be sure that the client’s skin is _______ and _______.

A
  • dry

- free of lotion

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126
Q

Be sure that all skinfold measurements are taken _______ exercise.

A
  • before
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127
Q

Exercise-induced changes in the _______ of different body tissues can significantly affect the thickness of a skinfold.

A
  • hydration status
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128
Q

When taking skinfold measurements grasp the skinfold firmly between the _______ and _______.

A
  • thumb

- fingers

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129
Q

When taking skinfold measurements the placement of the thumb and fingers should be at least _______ away from the site to be measured.

A
  • 1 cm
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130
Q

While taking skinfold measurements lift the fold by placing the thumb and index finger approximately _______ apart on a line that is _______ to the long axis of the skinfold.

A
  • 8 cm

- perpendicular

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131
Q

The _______ the fat tissue layer, the greater the _______ between the thumb and finger as the fold is lifted.

A
  • thicker

- seperation

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132
Q

When taking skinfold measurements keep the fold _______.

A
  • elevated
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133
Q

When taking skinfold measurements place the jaws of the caliper _______ to the fold, _______ away from the thumb and index finger, and release the jaw pressure _______

A
  • perpendicular
  • 1 cm
  • slowly
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134
Q

Record the skinfold measurement after _______ to _______ after the jaw pressure has been released.

A
  • 1

- 2 seconds

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135
Q

Read the dial of the skinfold caliper to the nearest _______, _______, or _______.

A
  • 0.2 mm (Harpenden)
  • 0.5 mm (Lange or Lafayette)
  • 1 mm (Slim Guide, The Body Caliper, or Accu-Measure)
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136
Q

Take a minimum of _______ measurements at each skinfold site.

A
  • 2
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137
Q

If skinfold measurements values vary by more than _______ or _______ take an additional measurement.

A
  • 2 mm

- 10%

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138
Q

Skinfold sites include: _______, _______, _______, _______, _______, _______, _______, _______.

A
  • chest
  • midaxilla
  • triceps
  • subscapula
  • abdomen
  • suprailium
  • thigh
  • medial calf
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139
Q

Bioelectrical impedance analysis (BIA) has been developed as a method of measuring _______.

A
  • body composition
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140
Q

_______ works via measurement of the amount of impedance or resistance to a small, painless electrical current passed through the body between two electrodes, which are often placed on the wrist and ankle.

A
  • Bioelectrical impedance analysis (BIA)
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141
Q

The underlying concept of the bioelectrical impedance analysis (BIA) is that leaner clients conduct the electrical current with _______ resistance than those who are carrying more adipose tissue.

A
  • less
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142
Q

Bioelectrical impedance analysis (BIA) methods for determining body composition are roughly as accurate as skinfold techniques except for clients who are either _______ or _______.

A
  • very lean

- obese

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143
Q

Bioelectrical impedance analysis (BIA) measurements can be easily and significantly affected by factors such as _______, _______, and _______.

A
  • hydration status
  • skin temperature
  • racial characteristics
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144
Q

Bioelectrical impedance analyses (BIA) are acceptable field techniques to measure body composition in _______ and _______.

A
  • Caucasian men

- women

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145
Q

The _______ method of measuring body composition is derived from its use in agriculture to assess body composition in animals, quality of meats, and lipid concentrations in grains.

A
  • near-infrared interactance (NIR)
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146
Q

_______ method works on the principles of the wavelength changes of light that is absorbed and reflected by different tissues in the body at various anatomical sites.

A
  • near-infrared interactance (NIR)
147
Q

Equipment for near-infrared interactance (NIR) consists of a _______ or _______ that emits low-level electromagnetic radiation light waves.

A
  • fiber-optic probe

- light wand

148
Q

Near-infrared interactance (NIR) body composition measurements are _______ as skinfolds.

A
  • not as accurate
149
Q

Near infrared interactance (NIR) body composition measurements are not sensitive to _______.

A
  • changes in body composition
150
Q

Near-infrared interactance (NIR) has been shown to produce acceptable estimates of percent fat in _______.

A
  • Caucasian women
151
Q

People with more fat in the _______, particualrly _______, are at an increased risk for a variety of cardiovascular and metabolic diseases.

A
  • trunk

- abdominal fat

152
Q

Equipment for measuring waist-to-hip girth ratio includes the following device: ________

A
  • nonelastic tape measure
153
Q

When measuring waist-to-hip girth ratio place the tape measure around _______ and _______.

A
  • girth of waist

- hip

154
Q

When measuring waist-to-hip girth ratio hold the _______ end of tape in one hand, positioned below the other part of the tape, which is held in the other hand.

A
  • “zero”
155
Q

When measuring waist-to-hip girth ratio apply tension to the tape so that it fits snugly around the body part but does not _______ or _______.

A
  • indent the skin

- compress the subcutaneous tissue

156
Q

When measuring waist-to-hip girth ratio align the tape in a _______ plane, _______ to the floor.

A
  • horizontal

- parallel

157
Q

To determine the waist-to-hip girth ratio, divide the _______ by the _______.

A
  • waist circumference

- hip circumference

158
Q

To ensure that HR has achieved steady state, personal trainers should record HR values at the _______ or _______.

A
  • end of a constant work rate stage

- 2 or 3 minutes of exercise at a constant work rate.

159
Q

_______ is defined as two consecutive HR measurements that are within five beats/min of each other.

A
  • Steady-state heart rate
160
Q

For any given age, maximal HR can vary as much as _______ across individuals

A
    • or - 10 to 12 beats/min.
161
Q

Age predicted maximal HR equation: _______

A
  • age predicted maximal HR (beats/min.) = 220 - age (years)
162
Q

The positive relationship between HR and workload is most linear between _______ and _______ of maximal HR.

A
  • 50%

- 90%

163
Q

Personal trainers should choose a test that is specific to the client’s _______, _______, or _______.

A
  • cardiovascular exercise modes
  • daily activities
  • both
164
Q

The personal trainer can use _______ to attain a reasonably accurate estimation of a client’s VO2max.

A
  • submaximal cardiovascualr endurance tests
165
Q

Submaximal exercise tests are used most often because of _______, _______, and the _______.

A
  • high equipment expenses
  • the personnel needed
  • increased risks associated with maximal tests
166
Q

The concept behind a submaximal test is to monitor _______, _______, _______–or some combination of these– until _______ is achieved, at which point the test is terminated.at which point the test its terminated.

A
  • heart rate
  • blood pressure
  • rating of perceived exertion (RPE)
  • a percentage of the client’s predicted maximal HR
167
Q

To get a true measure of a client’s cardiovascular endurance, one would need to conduct a _______, taking the client to his or her extreme limits of HR and oxygen consumption.

A
  • maximal test
168
Q

Maximal test are not safe or necessary for many clients and sometimes cannot be conducted without physician supervision; thus _______ are used instead.

A
  • submaximal tests
169
Q

Most submaximal testing protocols provide a _______, _______, and _______ estimation of VO2max.

A
  • valid
  • reliable
  • sensitive
170
Q

Before conducting a cycle ergometer test ensure that the cycle ergometer has been recently and correctly _______.

A
  • calibrated
171
Q

When conducting a cycle ergometer test adjust the seat height so that there is a _______ at the knee joint at maximal leg extension with the ball of the foot on the pedal.

A
  • slight flexion
172
Q

When conducting a cycle ergometer test the client should be seated in an _______ position with the hands properly positioned on the handlebars.

A
  • upright
173
Q

When conducting a cycle ergometer test ask the client to maintain the same _______ and _______ throughout the duration of the test.

A
  • grip

- posture

174
Q

When conducting a cycle ergometer test be sure to establish the _______ before setting the resistance.

A
  • pedaling cadence
175
Q

If a metronome is necessary to set the pedaling cadence, set it at _______ the desired cadence so that one full pedal revolution occurs for every two metronome beats.

A
  • twice
176
Q

The workload on a cycle ergometer usually refers to the _______.

A
  • work rate
177
Q

Work rate is defined as a _______ and is measured in units of kilogram-meters per minute or watts that can be calculated with the following equation: _______

A
  • power output

- work rate (kg x m x min-1) = resistance (kg) x distance (kg) x cadence (rpm)

178
Q

The work rate in watts can now be calculated by the following equation: _______

A
  • work rate (W) = work rate (kg x m x min-1) / 6.12
179
Q

_______ usually have computer- or digitally interfaced work rate settings that automatically adjust the resistance based on the pedaling cadence to maintain a predetermined work rate.

A
  • electronically braked cycle ergometers
180
Q

_______ have a flywheel “braked” by a belt that adds resistance by friction as it is tightened.

A
  • Mechanically braked cycle ergometers
181
Q

During a mechanically braked cycle ergometer test both the _______ and _______ must remain constant to maintain the work rate.

A
  • resistance

- pedaling cadence

182
Q

During a mechanically braked cycle ergometer test check the _______ setting frequently to avoid the unexpected increases or decreases.

A
  • resistance
183
Q

During cycle ergometer testing continuously monitor the _______ and _______ of the client for general indications for stopping the test.

A
  • appearance

- symptoms

184
Q

During multistage tests assess heart rate during the _______ of each stage or until _______ is achieved.

A
  • end

- steady-state heart rate

185
Q

If a client is working through a 3-minute stage, measure his or her heart rate during the final _______ to ________ seconds of the _______ and _______ minutes.

A
  • 15
  • 30
  • second
  • third
186
Q

If the consecutive heart rate measurements are not within _______ beats/min. of each other, continue the stage for one more minute and measure heart rate again.

A
  • 5 beats/min.
187
Q

Assess blood pressure _______ of each stage and _______ in the case of a hypo- or hypertensive response.

A
  • near the end

- repeatedly

188
Q

Assess RPE near the end of each stage using either the _______ to _______ or the _______ to _______ RPE scale

A
  • 6
  • 20
  • 0
  • 10
189
Q

Once a cycle ergometer test has been terminated, initiate an appropriate _______.

A
  • cool-down
190
Q

The cool-down following a cycle ergometer test can be an active recovery period consisting of _______.

A
  • light pedaling at a resistance equal to or less than the starting resistance
191
Q

If the client is experiencing signs and symptoms following a cycle ergometer test, then a _______ may be necessary.

A
  • passive recovery
192
Q

During the cool-down period of a cycle ergometer test, monitor _______, _______, and _______ regularly for at least _______.

A
  • heart rate
  • blood pressure
  • signs/symptoms
  • 4-minutes
193
Q

The _______ is a submaximal, multistage exercise test for cardiovascular endurance.

A
  • YMCA multistage cycle ergometer test
194
Q

The _______ test is designed to progress the client to 85% of his or her predicted maximal heart rate using 3-min. stages of increasing work rate.

A
  • YMCA cycle ergometer test
195
Q

Equipment for cycle ergometer testing includes the following devices: _______, _______, _______, _______, and _______.

A
  • mechanically or electrically braked cycle ergometer
  • metronome
  • stopwatch
  • heart rate and blood pressure equipment
  • RPE scale
196
Q

When conducting a YMCA multistage cycle ergometer test instruct the client to begin pedaling at _______ and maintain this cadence throughout the duration of the test.

A
  • 50 rpm
197
Q

When conducting a YMCA multistage cycle ergometer test set the work rate for the 1st 3-minute stage at _______.

A
  • 150 kg x m x min-1
198
Q

When conducting a YMCA multistage cycle ergometer test measure the client’s heart rate during the final _______ to _______ of the _______ and _______ of the 1st stage; if they are not within _______ of each other, continue the stage for one more minute.

A
  • 15
  • 30 seconds
  • second
  • third minute
  • 6 beats/min.
199
Q

If the client’s heart rate at the end of the 1st stage of a YMCA multistage cycle ergometer test is < 80 beats/min, set the work rate for the 2nd stage at _______.

A
  • 750 kg x m x min-1 (2.5 kg at 50 rpm)
200
Q

If the client’s heart rate at the end of the 1st stage of a YMCA multistage cycle ergometer test is 80-89 beats/min, set the work rate for the 2nd stage at _______.

A
  • 600 kg x m x min-1 (2.0 kg at 50 rpm)
201
Q

If the client’s heart rate at the end of the 1st stage of a YMCA multistage cycle ergometer test is 90-100 beats/min, set the work rate for the 2nd stage at _______.

A
  • 450 kg x m x min-1 (1.5 kg at 50 rpm)
202
Q

If the client’s heart rate at the end of the 1st stage of a YMCA multistage cycle ergometer test is > 100 beats/min, set the work rate for the 2nd stage at _______.

A
  • 300 kg x m x min-1 (1.0 kg at 50 rpm)
203
Q

When conducting a YMCA multistage cycle ergometer test measure the client’s heart rate during the final _______ to _______ of the _______ and _______ of the 2nd stage; if they are not within _______ of each other, continue the stage for one more minute.

A
  • 15
  • 30 seconds
  • second
  • third minute
  • 6 beats/min.
204
Q

Terminate a YMCA multistage cycle ergometer test when the client reaches _______ of his or her age-predicted maximal heart rate.

A
  • 85%
205
Q

After the completion of a YMCA multistage cycle ergometer test the trainer should have the following data: _______, _______, _______, _______, _______

A
  • body weight (kg)
  • age-predicted maximal heart rate
  • at least two heart rate measurements at each work rate up to 85% of the age predicted maximal HR
  • a blood pressure measurement at each work rate
  • an RPE assessment at each work rate
206
Q

When using a graph to estimate VO2 max plot the heart rate on the _______ in _______.

A
  • Y-axis

- beats/min

207
Q

When using a graph to estimate VO2 max plot the work rate on the _______ in _______.

A
  • X-axis

- kg x m x min-1 or W

208
Q

When using a graph to estimate VO2 max construct a horizontal line at the _______.

A
  • age-predicted maximal heart rate value
209
Q

When estimating VO2 max extrapolate the data by drawing a line of best fit for the heart rate values between _______ and _______ of the age-predicted maximal heart rate.

A
  • 50%

- 90%

210
Q

Equation for predicted VO2 max score in ml x kg-1 x min-1:

A
  • VO2 max (ml x kg-1 x min-1) = [(10.8 x W) / BW] + 7
211
Q

When using a graph to estimate VO2 max continue the line of best fit beyond the final data point until it crosses the ________ representing the _______.

A
  • horizontal line

- age-predicted maximal heart rate

212
Q

When using a graph to estimate VO2 max construct a _______ from the intersection of the line of best fit and the horizontal age-predicted maximal heart rate line.

A
  • vertical line
213
Q

When using a graph to estimate VO2 max extend the vertical line to the _______ and record the corresponding work rate value.

A
  • x-axis
214
Q

The _______ is a single-stage test.

A
  • astrand-rhyming cycle ergometer test
215
Q

The total duration of the astrand-ryhming cycle ergometer test is _______.

A
  • 6-minutes
216
Q

Equipment for astrand-ryhming cycle ergometer testing includes the following devices: _______, _______, and _______.

A
  • mechanically or electrically braked cycle ergometer
  • metronome
  • stopwatch
217
Q

When conducting the astrand-ryhming cycle ergometer test set the pedaling cadence at _______.

A
  • 50 rpm
218
Q

_______ for the astrand-rhyming test are chosen based on gender and fitness level.

A
  • work rates
219
Q

When estimating a client’s fitness level prior to the astrand-ryhming test to determine the starting work rate, the recommendation is to always choose the more _______ work rate if there is any question about the client’s current status.

A
  • conservative
220
Q

Astrand-ryhming cycle ergometer testing work rate for unconditioned male: ______

A
  • 300 or 600 kg x m x min-1
221
Q

Astrand-ryhming cycle ergometer testing work rate for conditioned male: ______

A
  • 600 or 900 kg x m x min-1
222
Q

Astrand-ryhming cycle ergometer testing work rate for unconditioned female: ______

A
  • 300 or 450 kg x m x min-1
223
Q

Astrand-ryhming cycle ergometer testing work rate for conditioned female: ______

A
  • 450 or 600 kg x m x min-1
224
Q

When conducting the astrand-ryhming cycle ergometer test start the stopwatch once the client achieves the proper _______.

A
  • cadence
225
Q

When conducting the astrand-ryhming cycle ergometer test take a heart rate measurement after _______.

A
  • 2-minutes
226
Q

When conducting the astrand-ryhming cycle ergometer test if the heart rate is _______, have the client continue the selected work rate throughout the 6-minute test duration.

A
  • > or = 120 beats/min.
227
Q

When conducting the astrand-ryhming cycle ergometer test if the heart rate after 2-minutes is _______, increase the resistance to the next highest increment or until the heart rate measurement is _______ after 2-minutes of riding at a constant work rate.

A
  • < 120

- > or = 120

228
Q

When conducting the astrand-ryhming cycle ergometer test take the heart rate measurements at the end of the _______ and _______ of the test, average them, and use this average value to estimate VO2max in liters per minute (L/min)

A
  • fifth

- sixth minutes

229
Q

When conducting the astrand-ryhming cycle ergometer test the VO2max estimate must be corrected for the _______ of the client.

A
  • age
230
Q

To obtain the age-corrected VO2max estimation, multiply the _______ by the appropriate _______.

A
  • VO2max value

- age correction factor

231
Q

After age correction of the VO2max estimation (L/min), it can be converted to ml x kg-1 x min-1 by the following equation: _______

A
  • VO2max (ml x kg-1 x min-1) = VO2max in L/min x 1,000 / BW
232
Q

The _______ is a basic, inexpensive cardiovascular endurance test that can be easily administered individually or to large groups.

A
  • YMCA step test
233
Q

The YMCA Step Test classifies fitness levels based on the post exercise HR response but does not provide an estimation of _______.

A
  • VO2max
234
Q

The objective of the YMCA step test is to have the client step up and down to a set cadence for _______ and to measure the heart rate recovery response immediately after the test.

A
  • 3-minutes
235
Q

Equipment for YMCA step testing includes the following devices: ________, _______, _______

A
  • 12-inch step bench or box
  • metronome set at 96 beats/min.
  • stopwatch
236
Q

Before conducting the YMCA step test the client should listen to the _______ for familiarization.

A
  • cadence
237
Q

When conducting the YMCA step test instruct the client to step “_______, _______, _______, _______” to a cadence of _______, which allows 24 steps per minute.

A
  • up
  • up
  • down
  • down
  • 96 beats/min.
238
Q

Conduct the YMCA step test for _______.

A
  • 3-minutes
239
Q

After the client has taken their final step of the YMCA step test, help the client ______ and, within ______, measure the heart rate for _______.

A
  • sit down
  • 5 seconds
  • 1-minute
240
Q

_______ are based on the assumption that a more fit client will be able to run a given distance in less time or run a greater distance in a given period of time.

A
  • distance run tests
241
Q

Distance run tests are _______, _______, _______, and _______.

A
  • practical
  • inexpensive
  • less time consuming than other tests
  • easy to administer to large groups
242
Q

Distance run tests can be used to classify the cardiovascular endurance level of healthy _______ and healthy _______.

A
  • men under 40 years of age

- women under 50 years of age

243
Q

Heart rate and blood pressure are typically not monitored during the performance of _______.

A
  • distance run tests
244
Q

Distance run tests are effort based assessments and are suited for clients who can run or walk briskly for either _______, _______, or _______.

A
  • 12-minutes
  • 1.5 miles
  • 1 mile
245
Q

Distance run tests are appropriate for those who have been training for _______ and those who regularly use _______ or _______ as a mode of cardiovascular exercise.

A
  • several weeks
  • running
  • walking
246
Q

_______ or the _______ are recommend for clients who do not meet the criteria for the distance run test.

A
  • astrand-ryhming cycle ergometr test

- YMCA step test

247
Q

The _______ is a field test designed to measure the distance traveled over 12-minutes of running/walking.

A
  • 12-minute run/walk test
248
Q

Equipment for the 12-minute walk/run test includes the following devices: ________, _______, _______.

A
  • 400 m track or flat course with measured distances so that the number of laps completed can be easily counted and multiplied by the course distance
  • visible place markers-may be necessary to divide the course into predetermined section lengths so that the exact distance covered in 12-minutes can be determined quickly
  • stopwatch
249
Q

When conducting the _______ instruct the client to run as far as possible during the 12-minute duration.

A
  • 12-minute run/walk test
250
Q

_______ is allowed during the 12-minute run test; however the objective of the test is to cover as much distance as possible in 12-minutes.

A
  • walking
251
Q

When conducting the 12-minute run test record the _______.

A
  • total distance completed in meters
252
Q

When conducting the 12-minute run test use the following equation to estimate the client’s VO2max:

A

VO2max (ml x kg-1 x min-1) = (0.0268 x D) - 11.3

253
Q

The _______ is a field test designed to measure the time it takes for a client to run 1.5 miles.

A
  • 1.5 mile run test
254
Q

Equipment for 1.5 mile run testing includes the following devices: ________ and _______.

A
  • 400 m track or flat course with the 1.5 mile distance measured
  • stopwatch
255
Q

When conducting the _______ instruct the client to cover the 1.5 mile distance in the fastest possible time.

A
  • 1.5 mile run test
256
Q

_______ is allowed during the 1.5 mile run test; however the objective of the test is to cover as much distance as possible in as short a time as possible.

A
  • walking
257
Q

When conducting the 1.5 mile run test call out or record the _______ as the client crosses the finish line.

A
  • elapsed time
258
Q

Convert the 1.5 mile run times seconds to minutes by dividing the seconds by _______.

A
  • 60
259
Q

When conducting the 1.5 mile run test use the following equation to estimate the client’s VO2max: _________

A
  • VO2max (ml x kg-1 x min-1) = 88.02 - (0.1656 x BW) - (2.76 x time + (3.716 x gender*)
  • For gender substitute 1 for males and 0 for females.
260
Q

The _______ has been developed to estimate VO2max for men and women ages 18-69 years.

A
  • rockport walking test
261
Q

Because the Rockport walking test requires only ________, it is useful for testing older or sedentary clients.

A
  • walking at a fast paced
262
Q

Equipment for the Rockport walking test includes the following devices: ________ and _______.

A
  • stopwatch

- measured 1.0 mile walking course that is flat and uninterrupted

263
Q

When conducting the Rockport walking test instruct the client to walk _______ as briskly as possible.

A
  • 1 mile
264
Q

Immediately after conducting the Rockport walking test, calculate the client’s heart rate using a _______ heart rate count duration.

A
  • 15 second
265
Q

Convert the Rockport walking test times seconds to minutes by dividing the seconds by _______.

A
  • 60
266
Q

When conducting the 1.5 mile run test use the following equation to estimate the client’s VO2max: _______

A
  • VO2max (ml x kg-1 x min-1) = 132.853-(0.0769 x BW) - (0.3877 x age) + (6.315 x gender*) - (3.2649 x time) - (0.1565 x heart rate)
  • For gender substitute 1 for males and 0 for females.
267
Q

The _______ has been developed to estimate cardiovascular endurance for children 6 to 17 years.

A
  • 1-mile run
268
Q

Equipment for 1 mile run testing includes the following devices: ________ and _______.

A
  • stopwatch

- a flat and uninterrupted 1 mile course

269
Q

When conducting the _______ instruct the client to cover the 1-mile distance in the fastest possible time.

A
  • 1-mile run
270
Q

During the 1-mile run test _______ may be interspersed with running.

A
  • walking
271
Q

When conducting the 1-mile run test call out or record the _______ as the client crosses the finish line.

A
  • elapsed time
272
Q

Convert the 1-mile run times seconds to minutes by dividing the seconds by _______.

A
  • 60
273
Q

Errors associated with non-exercise based V02max equations range between _______ to _______ of VO2max, which are similar to the errors often encountered with exercise based estimates of VO2max.

A
    • or - 10%

- + or - 15%

274
Q

Overall, _______ for the prediction of VO2max can be very useful, especially when the risk of conducting an exercise-based VO2max assessment is too high or unknown for clients who may be susceptible to exercise induced stress.

A
  • non-exercise based equations
275
Q

Equipment for non-exercise based VO2max testing includes the following devices: ________, _______, _______.

A
  • standard platform scale with anthropometer arm or flat, ridged, right angled device
  • calibrated and certified scale
  • rating of perceived exertion scale
276
Q

When using a non-exercise based equation record the client’s _______, _______, _______,

A
  • height in centimeters
  • body weight in kilograms
  • age in years
277
Q

When using a non-exercise based equation estimate the typical intensity of training using the _______.

A
  • borg RPE scale
278
Q

When using a non-exercise based equation Indicate the _______ your client exercises.

A
  • number of hours a week
279
Q

When using a non-exercise based equation indicate the _______ your client has been training consistently with no more than _______ without exercise.

A
  • number of years

- one month

280
Q

When using a non-exercise based equation determine the _______ of the years of training.

A
  • natural log
281
Q

Determine VO2max for untrained males using the following non-exercise based equation:

A

(0.046 x H) - (0.021 x A) - 4.31

282
Q

Determine VO2max for untrained females using the following non-exercise based equation:

A

(0.046 x H) - (0.021 x A) - 4.93

283
Q

Determine VO2max for aerobically trained males using the following non-exercise based equation:

A

(27.387 x BW) + (26.634 x H) - (27.572 x A) + (26.161 x D) + (114.904 x I) + (506.752 x Y) - 4609.791

284
Q

Determine VO2max for aerobically trained males using the following non-exercise based equation:

A

(18.528 x BW) + (11.993 x H) - (17.197 x A) + (23.522 x D) + (62.118 x I) + (278.262 x Y) - 1375.878

285
Q

A minimal level of _______ is needed to perform daily activities, especially as one ages, and to participate in recreational or occupational activities without undue risk of injury.

A
  • muscular strength
286
Q

Strength may be expressed either as _______ or as _______.

A
  • absolute strength

- relative strength

287
Q

_______ is simply the raw strength score a person achieves.

A
  • Absolute strength
288
Q

_______ is usually expressed relative to bodyweight.

A
  • Relative strength
289
Q

A _______ may be used to measure upper body strength.

A
  • 1-rep maximum bench press test
290
Q

Equipment for the 1-rep maximum bench press test includes the following devices:

A
  • adjustable barbell and weight plates that allow resistance increments of 5 to 90 pounds
291
Q

When conducting a 1-rep maximum bench press test provide a _______ and closely observe _______.

A
  • spotter

- technique

292
Q

When conducting a 1-rep maximum bench press test instruct the client to warm up with a light resistance that easily allows _______ to _______ at _______ to _______ of his or her estimated 1 RM.

A
  • 5
  • 10 reps
  • 40%
  • 60% of his or her estimated 1 RM
293
Q

When conducting a 1-rep max bench press test, provide the client with a _______ between the first and second warm up set.

A
  • 1-minute rest period
294
Q

For the second warm up set of the 1-rep max bench press test, estimate a warm-up load that will allow the client to complete _______ to _______ by adding as follows:

A
  • 3
  • 5 reps
  • upper body: 10-20 pounds or 5-10%
  • lower body: 30-40 pounds or 10-20%
295
Q

When conducting a 1-rep max bench press test, provide the client with a _______ between the second and third warm up set.

A
  • 2-minute rest period
296
Q

For the third warm up set of the 1-rep max bench press test, estimate a near-maximum load that will allow the client to complete _______ or _______ by adding as follows:

A
  • 2
  • 3 reps
  • upper body: 10-20 pounds or 5-10%
  • lower body: 30-40 pounds or 10-20%
297
Q

When conducting a 1-rep max bench press test, provide the client with a _______ to _______ between the third and fourth warm up set.

A
  • 2

- 4-minute rest period

298
Q

For the fourth warm up set of the 1-rep max bench press test, make a load increase by adding as follows:

A
  • upper body: 10-20 pounds or 5-10%

- lower body: 30-40 pounds or 10-20%

299
Q

Following the fourth warm up set of the 1-rep max bench press test, instruct the client to attempt a _______.

A
  • 1RM
300
Q

If the client was successful at their first 1 RM bench press attempt provide a _______ to _______ and make a load increase by adding as follows:

A
  • 2
  • 4-minute rest period
  • upper body: 10-20 pounds or 5-10%
  • lower body: 30-40 pounds or 10-20%
301
Q

If the client was unsuccessful at their first 1 RM bench press attempt, provide a _______ to _______ and decrease the load as follows:

A
  • 2
  • 4-minute rest period
  • upper body: 5-10 pounds or 2.5-5%
  • lower body: 15-20 pounds or 5-10%
302
Q

For the 1 RM bench press test, continue _______ or _______ the load until the client can complete one repetition with proper exercise technique.

A
  • increasing

- decreasing

303
Q

Ideally a client’s 1 RM will be measured within _______.

A
  • 3 testing sets
304
Q

Record the ________ as the maximum weight lifted for the last successful attempt.

A
  • 1 RM value
305
Q

Divide the 1 RM value by the client’s _______ to determine the relative strength.

A
  • body weight
306
Q

The _______ may used to measure lower body strength.

A

1 RM leg press

307
Q

Equipment for the 1-rep maximum leg press test includes the following devices: _______.

A

universal leg press machine

308
Q

For the 1 RM leg press test have the client sit in the _______ and place the feet on the _______.

A

seat of the leg press machine

upper pair of foot plates

309
Q

For the 1 RM leg press test adjust the seat to standardize the knee angle at approximately _______.

A

120 degrees

310
Q

For safety or technique reasons, or both, many personal trainers prefer not to have their clients perform _______.

A

1 RM testing

311
Q

It is possible to estimate a client’s _______ from a submaximal resistance.

A

1 RM

312
Q

_______ is the ability of a muscle or muscle group to exert submaximal force for extended periods.

A

Muscular endurance

313
Q

Along with muscular strength, _______ is important for performing the activities of daily living as well as in recreational and occupational pursuits.

A

muscular endurance

314
Q

Muscular endurance may be assessed during _______ and _______ muscle actions.

A

static

dynamic

315
Q

The _______ is used to measure upper body muscular endurance.

A

YMCA bench press test

316
Q

The YMCA bench press test is a test of _______; that is the resistance is the same for all members of a given gender.

A

absolute muscular endurance

317
Q

Equipment for the YMCA bench press test includes the following devices: _______.

A

adjustable barbell and weight plates

metronome

318
Q

When conducting the YMCA bench press test provide the client with a _______ and _______.

A

spot

closely observe the technique

319
Q

For the YMCA bench press test, set the resistance at _______ for male clients, _______ for female clients.

A

80 pounds

35 pounds

320
Q

For the YMCA bench press test, set the metronome cadence at _______. to establish a rate of _______.

A

60 beats/min.

30 repetitions per minute

321
Q

When conducting the YMCA bench press test, have the client, begin with the arms _______ and a _______ grip.

A

extended

shoulder width

322
Q

For the YMCA bench press test, the client should raise the bar to _______.

A

full arm’s length

323
Q

For the YMCA bench press test, the movement should be _______ and _______, with the bar reaching its highest and lowest positions with each _______.

A

smooth
controlled
beat of the metronome

324
Q

Terminate the YMCA bench press test when the client can no longer _______.

A

lift the barbell in cadence with the metronome

325
Q

The _______ measures endurance of the abdominal muscles.

A

partial curl up test

326
Q

The _______ is often favored over the sit-up test because it eliminates the use of the hip flexors muscles.

A

partial curl up test

327
Q

Equipment for the partial curl up test includes the following devices: _______.

A

metronome
ruler
masking tape
mat

328
Q

When conducting the partial curl up test, direct the client to assume a _______ position on a mat with the knees at _______.

A

supine

90 degrees

329
Q

For the partial curl up test the arms are _______, with the fingers touching a _______..

A

at the side

4-inch piece of masking tape

330
Q

For the partial curl up test place a second piece of masking tape _______ beyond the first.

A

10 cm

331
Q

For the partial curl up test set a metronome to _______ and have the individual do _______, _______ curl-ups to lift the shoulder blades off the mat.

A

50 beats/min.
slow
controlled

332
Q

For the partial curl-up test the low back should be _______ before curling up.

A

flattened

333
Q

For the partial curl-up test perform as many curl-ups as possible without pausing, up to a maximum of _______.

A

25

334
Q

The _______ test has been shown to be a useful test for examining low back muscular endurance and predicting potential low back pain.

A

prone double straight leg raise test

335
Q

Equipment for the prone double straight leg raise test includes a _______.

A

training or massage table

336
Q

For the prone double straight leg raise test have the client begin the test in the _______ position, legs, _______, hands _______ the forehead, and forearms _______ to the body.

A

prone
extended
underneath
perpendicular

337
Q

For the prone double straight leg raise test instruct the client to _______ both legs to the point of _______ from the table.

A

raise

knee clearance

338
Q

For the prone double straight leg raise test monitor the test by _______.

A

sliding one hand under the thighs

339
Q

For the prone double straight leg raise test record the test duration in _______.

A

seconds

340
Q

For the prone double straight leg test terminate the test when the client can no longer maintain _______ from the table.

A

knee clearance

341
Q

_______ refers to the range of motion (ROM) around a joint or a series of joints.

A

Flexibility

342
Q

_______ is believed to be related to the development of a number of musculoskeletal disorders, for example low back pain.

A

Flexibility

343
Q

Theres is no _______ that can measure whole-body flexibility.

A

single test

344
Q

When measuring flexibility, _______ tests need to be administered for each area of interest.

A

separate

345
Q

Traditionally, personal trainers have focused on tests that measure the flexibility of joints believed to be associated with risk of developing _______.

A

low back pain

346
Q

The _______ is often used to measure hip and low back flexibility.

A

sit and reach test

347
Q

Although the YMCA sit-and-reach test is commonly seen as an indicator of _______, its ability to _______ low back pain is limited.

A

previous back discomfort

predict the incidence of

348
Q

A lack of _______ and _______, along with poor _______ and _______ of the abdominal muscles, is believed to be predictive of low back pain.

A

hip
low back flexibility
muscular strength
endurance

349
Q

Equipment for the YMCA sit-and-reach test include the following devices: _______, _______, and _______.

A

yardstick or sit-and-reach box
adhesive tape
measuring tape

350
Q

Prior to conducting the YMCA sit-and-reach test have the client _______ and perform _______.

A

warm up

moderate stretching

351
Q

The YMCA sit-and-reach test should be performed with _______, _______ stretches.

A

slow

controlled

352
Q

For the YMCA sit-and-reach test, place a _______ on the floor and place _______ across the _______ at a _______ angle to the _______ mark.

A 
yardstick
tape 
yardstick
right 
15 inch
353
Q

For the YMCA sit-and-reach test the client sits with the yardstick _______, extending the legs at _______ to the _______ on the floor.

A

between the legs
right angles
tape line

354
Q

For the YMCA sit-and-reach test the heels should touch the _______ and should be about _______ to _______.

A

edge of the taped line
10
12 inches apart

355
Q

When using the sit-and reach box to conduct the YMCA sit-and-reach test, the heels should be placed against the _______.

A

edge of the box

356
Q

For the YMCA sit-and-reach test have the client _______ with both hands, moving _______ and _______ the terminal position.

A

reach forward slowly
as far as possible
holding

357
Q

For the YMCA sit-and-reach test the fingers should _______ and should be _______.

A

overlap

in contact with the yardstick or sit-and-reach box

358
Q

The score for the YMCA sit-and-reach test is recorded as the _______.

A

most distant point reached.

359
Q

For the YMCA sit-and-reach test use the best of ______ trials as the score.

A

two

360
Q

For the YMCA sit-and-reach test the knees must stay _______ throughout the test, but the tester should not _______.

A

extended

press the client’s legs down

361
Q

The norms for the YMCA sit-and-reach test use a zero point set at _______ while the sit-and-reach box typically uses a zero point set at _______.

A

15 inches

26 cm

362
Q

When using a different zero point for the YMCA sit-and-reach test, be sure to _______ the client’s score before using the norm tables.

A

adjust

363
Q

To gather baseline assessments, the personal trainer may test for a variety of fitness parameters such as _______, _______, _______, _______, _______, _______, and _______ and then make comparisons to established sets of descriptive or normative data.

A 
heart rate
blood pressure
body composition
cardiovascular endurance
muscular strength
muscular endurance 
flexibility
364
Q

The resulting conclusions gathered from _______ can then form the basis for the client’s exercise prescription.

A

baseline assessments

NSCA-CPT EXAM (3 decks)

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