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december 20 Flashcards

1
Q

How far down should a client squat during the barbell squat exercise?

A

As far as can be controlled without compensation

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2
Q

In order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?

A

lower the weight slowly to increase time under tension

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3
Q

During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?

A

Power

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4
Q

Improved performance during a plyometric jump is dependent upon which of the following?

A

Rapid Amortization Phase

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5
Q

What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardiorespiratory portion of the warm-up?

A

Between 5 and 10 minutes

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6
Q

Which source of social support for exercise is the most influential for children and adolescents?

A

Parents

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7
Q

Which of the following is not a skill-related concept that would enhance core training?

A

Quickness

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8
Q

Which is a primary adaptation of the Stabilization Endurance phase?

A

Postural Alignment

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9
Q

What term is defined as the generic modifiable factors that impact behavior?

A

Determinants

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10
Q

Changing leadership style based on the size of a group would be an example of which component of leadership?

A

Situational Factors

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11
Q

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist (prime mover), and the triceps become the inhibited antagonist. What is this phenomenon called?

A

Reciprocal Inhibition

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12
Q

Which disease is associated with normal aging and is attributable to a lower production of estrogen and progesterone, both of which are involved with regulating the rate at which bone is lost?

A

Type 1 (primary) osteoporosis

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13
Q

Which of the following is considered a deep muscle of the core?

A

Rotatores

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14
Q

Which type of support describes the actions that a person takes to help another person engage in exercise?

A

Instrumental Support

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15
Q

How is osteopenia best described?

A

The loss of bone density related to the aging process.

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16
Q

When a gymnast balances on a beam, they are aware of their body’s general orientation and the relative position of its parts. This is due to which key sensory function?

A

proprioception

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17
Q

Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder?

A

Muscular Development Training

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18
Q

What is Bernadette’s waist-to-hip ratio (WHR) if she is measured with a waist circumference of 28 inches and a hip circumference of 33 inches?

A

.85

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19
Q

What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?

A

About 5-15%

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20
Q

What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?

A

It accommodates for discrepancies in resting heart rate.

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21
Q

Which of the following is an example of an exercise that targets the global muscles of the core?

A

back extension

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22
Q

Which of the following would make a person better at oxidizing fat?

A

having more mitochondria in their muscle

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23
Q

Why are proper frontside mechanics in sprinting important?

A

Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward.

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24
Q

What blood pressure is reflective of stage 1 hypertension?

A

A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic

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25
What is reached when a talk test during exercise reveals a client to be working at ventilatory threshold 2?
The level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes
26
A community could influence physical activity for its inhabitants by doing which of the following?
Creating more green spaces, playgrounds, and walking trails
27
Which muscles are typically underactive when the feet turn out?
Anterior and posterior tibialis
28
What does BMI (body mass index) assess for?
Whether a person's weight is appropriate for their height
29
Which resistance training system is most appropriate for hypertensive clients?
Peripheral heart action system
30
Which principle states that soft tissue will model along the lines of stress?
Davis's Law
31
What term would be used to describe the starting point of an individual’s fitness level directly after an assessment has been conducted?
Baseline Value
32
Which of the following tests is used to measure lateral acceleration, deceleration, agility, and control?
Pro Shuttle
33
When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called?
Autogenic inhibition
34
What type of vessel is responsible for carrying blood back to the heart?
veins
35
What is the general recommended rest for advanced clients between SAQ reps?
0-90 secs
36
Which of the following is a recommendation when assessing skinfold measurements?
Take a minimum of two measurements at each site; each measurement must be within 1 to 2 mm to take an average at each site.
37
What are the three micronutrients?
Vitamins, minerals, and phytonutrients
38
Other than age, training history, and injury history, what screening tool is most beneficial in assessing whether a client is ready for plyometric training?
movement assessments
39
Low-intensity activity burns a higher proportion of fat as fuel, but if someone wanted to burn the most total calories from any substrate, which of the following activities would be most effective?
20 min of moderate-intensity activity
40
Maintaining one's balance while on a skateboard that is moving while the feet remain in a fixed position can be described as what type of balance?
Semi-dynamic balance
41
How many Essential Amino Acids (EAAs) are there?
9
42
Which of the following is a primary goal of the strength endurance phase of the OPT model?
Enhance stabilization endurance and prime mover strength
43
A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?
Motor function
44
Which scheme would be the most ideal to achieve stabilization and muscular endurance adaptations?
2 sets, 20 repetitions, 50% 1RM
45
What interventions are suggested for an individual with a resting blood pressure of 134/86 mm Hg?
some lifestyle changes coupled with some medical monitoring
46
Which of the following muscle groups work both eccentrically and concentrically in the sagittal plane during a squat?
Quadriceps
47
Which of the following force couples is accurately linked to the movement created by their combined action?
Internal and external obliques functioning to create trunk rotation
48
Which of the following statements most accurately reflects ventilatory threshold one (VT1)?
An intensity where continuous talking becomes challenging
49
What area of the body is most targeted during the single-leg squat to row exercise?
Posterior Chain
50
A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?
Suggest she increase meal frequency and portion sizes at meals.
51
What are the current physical activity recommendations for youth?
60 min
52
Which sense provides information about movement of the head in space?
vestibular
53
The difference between the end-diastolic and end-systolic volumes is referred to as what?
stroke volume
54
What is a characteristic of type I muscle fibers?
Type I fibers are “slow twitch.”
55
Where is it most common to take an individual's circumference measurement to assess health risk?
waist
56
Loaning some exercise bands to a client who is scheduled to go on vacation is an example of which type of social support?
instrumental support
57
What is the blood pressure measurement that occurs when the heart is at rest or between beats?
diastolic
58
What location on the body does NASM recommend for measuring the resting heart rate?
Radial pulse
59
Balance exercises used for introducing balance training should initially involve little joint motion and improve what type of contractions?
Reflexive (automatic) joint-stabilization contractions
60
What is the term for the chemical messengers that cross the synapse between the neuron and muscle and assist with nerve transmission?
neurotransmitters
61
Which phase of the OPT model introduces lifting near or at maximal intensity?
Phase 4
62
Why are children at a disadvantage when participating in short-duration (10 to 90 second) high-intensity anaerobic activities?
Children produce less of the glycolytic enzymes that are required to support sustained anaerobic power.
63
What is plyometric training also known as?
Reactive training
64
The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?
Progress their clients to more proprioceptively enriched exercises
65
What phase of plyometric movement is also referred to as the electromechanical delay?
Amortization
66

NASM (8 decks)

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