CSCS Flashcards
Which type of muscle fiber is also called slow-twitch? Type I Type IIa Type IIb TypeIIx
Type I
What involves the parts of the body affected by exercise?
Neuromuscular Anatomy
What are the names for type I, type IIa, and type IIb muscle fibers in order
A. Fast Oxidative glycolytic fibers, fast glycolytic fibers, and slow oxidative fibers.
B. slow oxidative fibers, fast glycolytic fibers, and fast oxidative glycolytiv fibers.
C. slow oxidative fibers, fast oxidative glycolytic fibers, and fast glycolytic fibers.
D. None
C
These muscle fibers are also known as slow-twitch fibers, which are useful for aerobic exercise because they do not tire quickly. They have a large capacity for supplying aerobic energy, but their capacity for anaerobic power is low. They don’t produce much rapid force, as they activate and contract slowly.
Type I
Which of the following is an example of a mode? A. Hiking B. High impact activities C.Upper body exercise D. All of the above
D
These muscle fibers, called fast twitch fibers, get tires quickly, so are not useful for aerobic capacity, but they do help with rapid force production, such as needed when sprinting . These fibers are classified as either type IIa/b with the latter fatiguing less quickly than the former due to more capillaries and greater blood flow.
Type II
The stretch reflex is initiated by which of the following? A. Muscle spindles B. Golgi tendon organs C. A and B D. Neither
A
Type IIa muscle fibers are also called what?
Fast oxidative glycolytic fibers
If a person is singing along to music while on an exercise machine, at what level of intensity is he/she likely ecercising? A.Low B. Moderate C. High D. Vigorous
A
Type IIb fibers are also called what?
Fast glycolytic fibers
At how many weeks should pregnant women stop lying in a supine position? A. 12 B. 14 C. 16 D. None
C
What is an important part of the muscles, assumed to serve a protective function. It is found where the muscle and tendon connect to bone, and it tells the body when too much force is placed on a muscle?
Golgi Tendon Organ
At what percentage of ideal body weight may a person with an eating disorder begin aerobic exercise? A. 80 B. 90 C. 95 D. 100
B
What has sensory functions like Golgi tendon organs. The sensory organs observe changes in muscle length and initiate a motor response if elongation happens to quickly?
Muscle spindles
How long should a post caridac rehab person exercise without problems before beginning resistance training? A. 1 month B. 2 months C. 3 months D. 6 months
C
What shows how motor units react to exercise stress
Motor unit recruitment patterns
Which of the following statements best describes PNF stretching?
A. gradual, slow, controlled lengthening of the muscle through the full range of motion
B. technique targeting the muscular nerve receptors be sending a massage to the muscle that is to be stretched
C. shortening contraction of the opposing muscles while stretching the target muscles
D. short duration, bouncing movement against the resistance of the antagonist muscle
C
What is the flow of energy to biological systems, and the metabolization of food is the most important aspect of this process
Bioenergetics
When is a specific time that you do not need a spotter?
A. when your client says he/she is confident enough on his/her own
B. for more complex movements because it is not safe for a spotter
C. During power movements
D. spotter is never necessary unless a client asks for one
C
What is simply the type of physical activity?
Mode
A stable body position does NOT include which of the following:
A. head placed firmly on the bench
B. left foot on the floor
C. shoulders and upper back placed firmly and evenly on the bench
D. right foot on its toe for support
D
What is the difficulty level of physical activity
Intensity
The appropriate volume for a beginner athlete in plyometric training should be: A. 60-80 contacts per session B. 80-100 contacts per session C. 100-120 contacts per session D. 120-140 contacts per session
B
What is the amount of time spent exercising and is usually divided into short, medium, and long categories
Duration
Which of the following describes proper breathing technique when exercising?
A. inhale through the sticking point
B. inhale during the most strenuous part of a repetition
C. exhale through the sticking point
D. exhale during the eccentric phase
C
What is a variable used for weight training. It is typically measured as volume-load, which is the amount of weight lifted multiplied by the number of repetitions
Volume
Which of the following is the correct range of maximum rate for cardio fitness? A. 50-65% B. 60-85% C. 80-95% D. None
B
What is the ratio length of exercise compared to the length of recovery time
Work-to-rest
There are four main factors that contribute to the success of agility performance. Which of the following is not one of those factors? A. perceptual/decision making factors B. physical factors C. technical factors D. background and education
D
What is one of the main hormones responsible for muscle tissue growth. Men who engage in resistance training have increased concentrations of it in their muscles, which stimulate protein synthesis in skeletal muscle
Testosterone
.............speed is learning how to improve reaction time by training with an outside stimulus A. reactive B. active C. frequency D. complex
A
What is the natural movement that happens when someone swings their body, such as when swinging a heavy object.
Momentum
Static stretching is designed to gradually lengthen a muscle in an elongated position for approximately A. 5-10 seconds B. 15-30 seconds C. 30 seconds to 2 minutes D. 2 minutes or more
B
What is defined as the force needed for rotation
Torque
Which of the following is not a training variable? A. repetitions B. sets C. rest periods D. time of day
D
What is a type of training is considered explosive movements during personal training
Power
Hypertrophy is the goal of A. increasing strength B. increasing endurance C. increasing muscle size D. decreasing body fat
C
What is the amount of force a muscle must produce to move something
Work
How many joints and muscle groups are involved in core exercises?
A. at least one joint and at least one muscle group
B. two or more joints and at least one large muscle group
C. two or more joints and tow or more small muscle groups
D. two or more joints and two or more muscle groups
B
What is the average location of a person’s or object weight
Center of gravity
A power exercise is a variation of what type of exercise? A. structural B. assistance C. core D. sport-specific
A
What is force multiplied by time
Mechanical impluse
What factor does the Karvonen Formula consider that is not in the general calculation for max heart rate? A. age B. resting heart rate C. gender D. weight
B
What refers to pressure a person places on a supporting surface, generally from a foot or hand
Center of pressure
Which pairing represents a superset in a push-pull workout? A. hamstring curls and calf raises B. squats and pull-ups C. leg extension and lunges D. bench press and lateral pull-downs
D
What are the three anatomical planes of movement?
Sagittal, Frontal, and Transverse
At what intensity would someone be working if they could engage in conversion, but not sing? A. Low B. Moderate C. High D. None
B
What is simply the angle of two opposite segments of the joint, such as a 90 degree angle at the elbow joint when the lower arm and upper arm make a right angle
Joint angle
Following a acute injury, how long is a person typically in the inflammation stage/ A. 2-3 days B. one week C. two months D. indefinitely
A
What contractions are unique because they are only type where the joint does not move
Isometric
Which is the agonist muscle in a push-up? A. triceps B. deltoids C. perctorals D. latissimus dorsi
C
What contraction occurs when the joint angle changes and the muscle length changes(which is necessary for movement to occur), but the muscle tension is constant
Isotonic
What is the best type of flooring for a strength and conditioning facility? A. carpeting B. poured rubber C. interlocking rubber mats D. wood
B
What contractions require isokentic devices, which provide a constant velocity during weight lifting
Isokentic
Which of the following does not need to be perfomred daily?
A. inspecting mats for cracks
B. putting away equipment that is not in use
C. cleaning the floors
D. dusting ducts and pipes on the ceiling
D
What muscles contract at the same time as the agonist. They are generally smaller muscles that assist with the movement at the joint
Synergist
What percentage of facility members represents an estimate of how many people will use the facility in a two hour period? A. 10% B. 15% C. 20% D. 25%
D
What muscle acts as a partial antagonist to limit movement at the joint
Neutralizer
Of the number of people estimated to use a faciltiy in a two hour period, how many represents a daily use estimate> A. 1/4 B. 1/3 C. 1/2 D. None
B
What muscle provides support at the joint
Stabilizer
A facility should have one cardio machine per how many estimated daily users? A. 5 B. 8 C. 10 D. 12
A
What helps an athlete build and maintain muscle, but it is not the primary source of fuel
Protein
Which of the following may be part of a strength and conditioning staff? A. coach B. physician C. athletic administrator D. All of above
D
What is stored as a valuable metabolic fuel for muscles during endurance exercise
Fat
What is the correct ratio of ventilation's/breaths to chest compression during CPR? A. 1:20 B. 1:30 C. 2:30 D. 2:100
C
What is a measure of the amount of energy expended while exercising
Exercise intensity
How long should a trainer assess a person for signs of circulation? A. 5 seconds B. 10 seconds C. 60 seconds D. 3 minutes
B
What during an exercise session is based on exercise intensity and duration
Total caloric expenditure
When should a trainer perform the first fitness assessment?
A. before doing anything else
B. after a consultation, but before health appraisal
C. after consultation and health appraisal
D. after intro workout
C
What fat is usually solid at room temperture
Saturated
A blood pressure reading of 145mmHg would be considered A. prehypertension B. stage 1 hypertension C. stage 2 hypertension D. none
B
What fat is a type of fat that has undergone the process of hydrogenation, which makes the fat harder at room temperture
Trans-fat
The YMCA bench press test us a measure of: A. muscular endurance B. power endurance C. upper body power D. muscular strength
A
What fat remains liquid at room temperature and is found in fish and vegetable oils
Unsaturated
The T-Test assesses: A. agility B. speed C. quickness D. power
A
What is an amino acid involved in energy metabolism and is alleged to improve performance in short events. It can increase capacity for small bursts of energy, so it helps individuals involved in team sports, sprinting, and body building
Creatine
The ballistic bench press assesses: A. whole body power B. upper body power C. power endurance D. muscular endurance
B
What are used as a primary method in developing explosive power for an athlet
Plyometrics
Anaerobic capacity (power endurance) is assessed with the: A. 40 yard dash B. 120 yard dash C. 300 yard dash D. 100 meter dash
C
What are the three phases of plyometric training?
Eccentric, Amortization, and Concentric
Which aerobic endurance test is generally best for older adults? A. YMCA cycle ergometer test B. 1.5 mile test C. step test D. rockport walking test
D
What are the four types of speed?
Reactive, active, frequency, and complex
This invloves the parts of the body affected by exercise A. neuromuscular anatomy B. biomechanics C. bioenergetics D. none
A
Cardio should be performed in what % range of maximum rate for improved cardio fitness. The target rate is found by subtracting your age from 220
60-85
Type I muscle fibers are also known as what fibers, which are useful for aerobic exercise because they do not tire quickly A. slow twitch B. fast twitch C. fast oxidative D. fast glycolytic
A
What stretching is the process of taking a muscle (passively) to the point of tension and holding it for a minimum of 20 seconds
Static
Type II muscle fibers are also known as what kind of fibers, which get tired quickly, so are not useful for aerobic capacity, but do help with rapid force production, such as needed when sprinting. A. slow twitch B. fast twitch C. fast oxidative D. fast glycolytic
B
What stretching techniques are very popular when looking for short term gains in range of motion. They involve a shortening contraction of opposing muscles while stretching the target muscles. Technique inculde hold relax, contract relax, and contract relax and contract relax antagonist contract stretches.
Proprioceptive neuromuscular facilitation (PNF)
Type IIa fibers are also called A. slow twitch B. fast twitch C. fast oxidative glycolytic D. fast glycolytic
C
What stretching is a common method of stretching that improves a persons functional range of motion in a controlled fashion. Typically, a stretch is moved just beyond the comfort zone for 1-2 seconds with 10-12 reps.
Dynamic
Type IIb fibers are also called A. slow twitch B. fast twitch C. fast oxidative glycolytic D. fast glycolytic
D
What stretching is rarely used, if ever, but has the hallmark of quickly moving, jerky movements that force a muscle to respond beyond its normal range of motion
Ballistic
The ........, assumed to serve a protective function, tells the body when too much force is placed on a muscle. A. Golgi Tendon Organ B. nerve synapse C. muscle fiber D. none of above
A
What training is a type of exercise for muscles that works to improve strength, size, and endurance using resistance from free weights, machines, and body weight.
Resistance
What is the flow of energy to biological systems A. neuromuscular B. biomechanics C. bioenergetics D. none of above
C
What training includes explosive exercises with quick muscle contractions, exerting maximum force.
Plyometric
What is the simply the type of physical activity A. volume B. duration C. intensity D. mode
D
What training is used to improve the elasticity of muscles and connective tissue, as well as the range of motion of joints.
Flexibility
What is the difficulty level of physical activity A. volume B. duration C. intensity D. mode
C
What training, also know as cardio, works to improve cardiorespiratory fitness.
Aerobic
What is the amount of time spent exercising and is usually divided into short duration, medium duration, and long duration. A. volume B. duration C. intensity D. mode
B
What training is an intermediate form of aerobic training that involves alternating exercise intensity during training periods.
Interval
What is typically measured as volume-load, which is the amount of weight lifted multiplied by the number of reps A. volume B. duration C. intensity D. mode
A
What is the ability of a muscle to contract repeatedly without rest.
Muscular endurance
What is the length of exercise compared to the length of recovery ratio A. work to rest ratio B. momentum C. exercise intensity D. none of above
A
It is the goal of increasing muscle size.
Hypertrophy
What is the natural movement that happens when someone swings their body, such as when swinging a heavy object A. momentum B. torque C. power D. work
A
What is the ability to lift a very heavy object.
Maximal strength
What is defined as the force needed for rotation. A. momentum B. torque C. power D. work
B
What is a culmination of endurance, strength, and speed.
Power
